Chinese medicine health care is rich in content and diverse in methods, but the most core is the regulation of the four aspects of psychology, diet, living and exercise, some people call a calm mind, balanced nutrition, reasonable living and moderate exercise as the four cornerstones of health, which can be seen in its important role in health care. The following article will discuss them separately. (A) Mental conditioning Mental activity, which is collectively referred to in Chinese medicine as emotion, is an important part of human health. In life, people with high life expectancy are more cheerful, optimistic and happy, while impatience, anxiety, depression and anger often lead to disease or early death. This is because changes in psychological and emotional changes can not only change the way people behave, but also change the functional state of the internal organs, affecting the operation of qi and blood, thus leading to physiological and pathological changes in the human body. For example, patients with chronic irritability are prone to cardiovascular disease, especially hypertension is the most common; while long-term depression, moody people are prone to thyroid disease, prone to myomas, cysts and other lesions. A study shows that the incidence of hypertension, heart disease and cancer is 77.3% among people who are easily impatient, easily agitated or unpredictable in anger and sadness, while it is only 25% to 26% among people who are cautious and stable and smart, lively, quick to steal and optimistic. It can be seen that the regulation of the mental state, the abandonment of all private thoughts, keep the spirit of optimism is vital to health care. Ancestral medicine believes that abnormal emotions can cause the internal organs and yin and yang to be out of balance and the qi to be rebellious and sick. The Song Dynasty Chen Yuanzhe “three causes of extreme, sickness on the evidence” said “seven emotions, joy, anger, worry, thought, sadness, fear, shock …… people’s normal nature, the first move is from the internal organs of the depression, the shape of the limbs, for the internal cause.” It explains that injury to the seven emotions can disrupt the function of the internal organs and manifest in various symptoms of the physical body. The “Ling Shu” pointed out that “sadness and sorrow will move the heart, the heart moves the five organs and six internal organs are shaken. These ancient medical treatises all illustrate the important influence of emotions on health. The Suwen says: “The quiet onion, mistletoe and ugly woman are the basis of the ugly woman. The inter-religious community is a very important part of the health care system. Emotions, the key lies in good control and regulation. Timely resolution, elimination, so as to minimize the irritation and harm caused by bad emotions on the human body. However, control and regulation of bad emotions is not the same as repression, master the appropriate method to try not to let bad emotions, once there is a reasonable way to vent it is the right choice. Weekdays to participate in a number of activities beneficial to physical and mental health, such as reading, painting, calligraphy, carving, music, chess, planting flowers, fishing, etc. can be pleasing to the eye, pleasure, temperament, tempering, fitness. Through the conditioning of body and mind, increase their own ability to moderate and reconcile emotions, prevent the seven emotions from being over-excited, so as to achieve the purpose of mental balance. Or through the use of language, gestures, expressions and other hints to moderate their own emotions, adjust the psychological behavior, or use reason to overcome the interference of bad emotions, and committed to the academic career, which is often said to turn grief into strength, in order to prevent the occurrence of bad mental state. Once the irritability, depression, worry and other psychological generation, when looking for family and friends to talk to relieve boredom, or cry or through singing, physical exercise, etc. will be discontent in the heart to vent out, or the use of travel or exercise, so that the beautiful environment of the mountains to regulate the negative emotions, so that people intoxicated in nature, to soothe the feelings and forget about the troubles. In short, through various ways to adjust the mental activities, the adjustment of the mood, try to prevent the generation of bad emotions, the existing bad emotions actively and timely treatment, has an extremely important role in physical health, for the prevention and even treatment of various common diseases, such as cardiovascular disease (hypertension, stroke, coronary heart disease, etc.), endocrine diseases (diabetes, thyroid disease, etc.), and various gynecological diseases (menstrual disorders, infertility, etc.) (menstrual disorders, infertility, etc.) all have good effects. (B) diet conditioning Gao Lian, a famous health practitioner of the Ming Dynasty, said: “Diet is the essence of living people. Is a body, the use of yin and Yang, the five elements, not due to diet. Therefore, the diet is full of grain gas, grain gas is full of blood gas, blood gas is strong tendons. The spleen and stomach, the five organs of the clan. The gas of the four organs are endowed in the spleen, the four seasons to the stomach gas as the basis. From the diet to feed the qi, angry to benefit the essence, the production of essence to nourish the qi. Gas enough to produce God, God is enough for the whole body, each other need to be used, into the daily use of health, still light, do not make me harm me, so that the five flavors to get for the five internal thieves, is the way to get health.” (Zunsheng Bajian) It can be seen that the role of diet is not simply to provide the energy needed for life, a reasonable diet can also benefit the human body’s essence, adjust the relationship between the internal yin and Yang and the five elements of the human body, so that the internal systems and organs of the human body function in harmony and balance, can make people strong and longevity. Improper diet is one of the major causes of disease and premature aging. Sun Simiao, a famous doctor of the Tang Dynasty, attached great importance to diet for health, and he believed that food can drain the evil and the internal organs, pleasing the spirit and refreshing the will to capitalize on the energy and blood, the easiest way to adopt the benefits of life. Wang Mengying, a famous doctor in the Qing Dynasty, said, “There is no mystery to the chi, but the diet” reveals that the mystery of health and longevity lies in adjusting the diet. Generally speaking, the diet should be adjusted to achieve the five flavors and harmony, hunger and satiety properly, cold and temperature appropriate. 1, reasonable allocation As a result of the variety of food, the nutrients contained in different, only to achieve a reasonable allocation, in order to ensure that the body’s normal life activities require a variety of nutrients. Specifically, including the five flavors of harmony, coarse grains and fine grains, meat and vegetarian collocation and other aspects. Five tastes and harmony: five tastes, refers to the five flavors of pungent, sweet, sour, bitter and salty. The five tastes are closely related to the physiological functions of the five organs and have different effects on the human body. The Su Wen? To be true to the great treatise says: “five flavors into the stomach, each to the favorite. Therefore, acid goes to the liver first, bitter goes to the heart first, sweet goes to the spleen first, pungent goes to the lungs first, and salty goes to the kidneys first.” It means that the five tastes have their specific affinity to the five organs, and the harmonization of the five tastes can nourish the five organs, benefit the qi of the five organs and strengthen the body. As the Suwen? The Five Flavors are in harmony with each other, the bones will be correct, the tendons will be soft, the blood will flow, the couples will be dense, and the bones will be refined. If you are careful, you will have a long life in heaven. On the contrary, the five tastes of partial addiction or even too much, for a long time will also cause the corresponding organ qi bias, leading to dysfunctional activities among the five organs. According to modern pharmacological research, eating sour food can strengthen the spleen and appetite, and can enhance the function of the liver and improve the absorption of calcium and phosphorus, but excessive consumption can cause spasm of the gastrointestinal tract and digestive disorders, so people with spleen and stomach diseases should eat less. Bitter taste has the function of removing annoyance and dampness, clearing heat and detoxification, diaphoretic and diuretic, etc., but more food will cause diarrhea and indigestion. Sweet taste has the function of nourishing qi and blood, relieving muscle fatigue, harmonizing the spleen and stomach, relieving pain and detoxifying, etc., but excessive consumption of sweet and greasy products will congest and stagnate qi, help dampness and produce phlegm, and even induce thirst disease. Pungent taste can disperse, move qi, activate blood, stimulate gastrointestinal peristalsis, increase the secretion of digestive juices, promote blood circulation and metabolism of the body, dispel wind and cold, relieve pain, but excessive consumption will stimulate the gastric mucosa, so patients suffering from peptic ulcer and constipation are better off not to eat. The salty taste can soften the firm and moisten the bottom, and has the effect of regulating the osmotic pressure balance of human cells and blood as well as normal water sodium and potassium metabolism. After vomiting, diarrhea and sweating, some light salt water in moderation can prevent the lack of trace elements in the body, but over-eating can induce edema, hypertension and arteriosclerosis. The combination of coarse and fine: refers to the main food of the grains mixed. In the Yellow Emperor’s Classic of Internal Medicine, it is written that “the five grains are nourishing, the five fruits are helpful, the five animals are beneficial, the five dishes are filling, and the odors are combined and served to replenish the essence and benefit the qi.” It means that all kinds of food should be complete, both the main food and the side food, and the main and secondary food should be matched. It means that people’s daily staple food should not be monolithic, but should be a combination of coarse and fine grains in order to conform to the nutritional structure of the human body and meet the needs of the person’s Qi, blood, fluids and other material generation. Diet, both the intake of meat, fish, milk, eggs, refined rice, white flour and other fine grains, not to ignore the nutrient-rich, health-care power of coarse grains. Coarse grains not only contain some fine grains do not have the impact of the composition, and even some coarse grains, but the nutritional value of the so-called fine grains than the high. And many coarse grains and disease prevention and treatment of special effects. Such as pumpkin, potatoes, etc., can provide a large number of carotenoids, a variety of vitamins and selenium, magnesium and other minerals and trace elements, is an important substance to dispel disease and prevent disease. Therefore, whether from a nutritional point of view, or from the point of view of disease prevention and prolongation, should be a mixture of grains, coarse and fine combination, in order to meet the body’s nutritional needs, and to prevent the occurrence of disease. Meat and vegetables should be reasonably matched with meat and vegetables and fruits when eating dishes. Traditional Chinese medicine health science has always emphasized vegetarian food, “Zun Sheng Bazhan” said: “Vegetables and vegetables soup, happy a full, can prolong the life.” Vegetarian food not only has the function of tonic, but also has the function of unblocking the stomach and intestines and helping digestion. Vegetarian food contains more vitamin C, vitamin E and a large amount of fiber. Fresh vegetables, dried fruits and berries are biologically active and are good foods for prolonging life. But talking about vegetarian food is not the same as not eating non-vegetarian food. The Qing dynasty doctor Zhang Mu said: “the meat can supplement the meat, so rich muscle, skin, and can moisten the stomach and intestines, fluid” (“regulating disease diet”), pointing out that meat nourishes the internal organs, external moisten the skin. However, if you are partial to the thick and creamy, but harmful, easy to help wet, phlegm, heat, leading to the occurrence of certain diseases. Modern medicine believes that animal fat contains a lot of saturated fatty acids and cholesterol, over-eating will form hyperlipidemia, atherosclerosis, coronary heart disease, diabetes, gallstones, obesity and so on. Therefore, generations of health practitioners have stressed that fatty and greasy products are too much, that is, into the drug of rotten intestines, advocating the need to eat more fruits and vegetables, to match meat and vegetables, but also mainly vegetarian. 2, food and drink have a diet Food and drink have a diet, is required not to hunger and satiety, and meals should be regular, to develop a good habit of regularity. Hunger and satiety in moderation, means that the diet should be reasonable and moderate, not too hungry and too full, otherwise it will affect the normal digestion and absorption function of the spleen and stomach, which is not good for health. Chinese medicine believes that the material basis for maintaining the body’s life activities is dependent on the water and grain essence produced, if hungry and can not eat, thirsty and can not drink, blood biochemical source, the organs and tissues lose their moistening, will lead to the occurrence of disease. Excessive eating, or frequent intake of too much food, or sudden intake of a large amount of food in a short period of time, beyond the normal digestive capacity of the spleen and stomach, can also increase the burden on the spleen and stomach, damage the function of the spleen and stomach, so that food stagnation in the stomach and intestines, can not be digested in a timely manner, one affects the absorption and distribution of nutrients, the second is the collection of moisture and phlegm heat, and become other diseases. Eating regularly and regularly can ensure that the digestive and absorption processes of the body are carried out rhythmically, so that the functions of the spleen and stomach are coordinated, open and relaxed, and in a balanced state. Ling Shu? The flat man is the absolute valley: “The stomach is full, the intestines are deficient, the intestines are full, the stomach is deficient, more deficient and more full, so the gas gets up and down, the organs are stable, the blood and blood vessels and profit, the spirit is living.” It is pointed out that only regular feeding, so that the stomach and intestines to maintain more deficient more full of functional activities, in order to make the gas of the stomach and intestines up and down smoothly, to ensure that the digestion of food and nutrient uptake and delivery of normal. 3, three reasons for the appropriate human physiology, pathology by a variety of factors, such as spring, summer, autumn and winter climate changes, southeast and northwest of the terrain, individual differences in the physical fitness of young and old, etc.. Therefore, diet must be treated differently according to the specific situation, master the application of the principles of the person, time and place, and flexible food selection. According to the individual: that is, pay attention to the individual specificity of the diet, according to the different characteristics of the physique, age, gender, etc. to prepare meals. For example, those who have a hot constitution should avoid eating warm foods such as mutton and dog meat, and should eat cool foods. Those with a deficient qi constitution can eat japonica rice, glutinous rice, millet, barley, pork belly, lamb belly, tripe, beef, carp, donkey meat, chicken, eel, loach, etc. Yang deficiency and Yin body should eat warm food rather than cold; Yin deficiency and Yang body should eat clear and moist food rather than spicy. People with phlegm and dampness should eat light and moist products and less fatty and oily food. Those who have a deficient spleen and stomach should eat warm and soft food, and avoid eating coarse, hard and cold food. Allergic people, and should be careful to eat fishy seafood, fish and shrimp, so as not to induce rubella block, asthma and other diseases. Heart, kidney disease avoid salty taste, spleen and stomach disease avoid sour taste, liver disease avoid pungent taste, lung disease avoid bitter taste, pregnant women and the elderly and children should be light taste, hot disease should be bitter taste, diarrhea should be light taste, tonic should be sweet taste. Seasonal: Changes in nature also affect the human body directly or indirectly. The five human organs and the four seasons are completely connected, the spring qi to the liver, the summer qi to the heart, the autumn qi to the lungs, the winter qi to the kidneys. The four seasons of the year, there are hot and cold temperature difference, food performance also has a cool, sweet and light, hot and spicy, warm and different, so diet intake should be adjusted to the four seasons. In spring, the climate is warming up, everything is reviving, and the human liver is in order. It is generally believed that spring should be sweet, warm and bland, and then appropriately combined with food with liver-clearing effect, such as cabbage, rape, carrots, celery, spinach, capers, marjoram, chrysanthemum brain, water chestnuts, etc. In summer, the summer heat is in full force and the climate is hot. The human body’s digestive function decreases and the appetite is generally poor. Therefore, the summer diet should be sweet and cold, light, nutritious, easy to digest as the principle, and eat less fatty, spicy, hot and dry products that help Yang on the fire, the accumulation of moisture and heat. It is advisable to eat watermelon, cucumber, green beans, lentils, corn, coix seeds, cowpeas, peas, winter melon, loofah, tomatoes, plums, loquat, etc.. In addition, more sweating in summer, fluid deficiency, so eat more fresh vegetables and fruits, not only to meet the required nutrition, but also to prevent heat stroke. In autumn, the heat is gradually disappearing, the golden breeze is cool, the climate is on the dry side, and the lung gas is in order. So in terms of diet, choose more sweet and moist food, in order to nourish the lungs, moisten dry skin. Such as pear, persimmon, banana, sugar cane, pineapple, lily, silver fungus, radish and dairy products, sesame, glutinous rice, honey, etc.. The winter climate is cold, everything is adjusted to thank, the wind is bitterly cold, frozen insects, easy to hurt Yang Qi, so the diet should choose warm food to help the body’s Yang Qi, especially to subsidize the kidney Yang. Such as beef, mutton, dog meat, cinnamon, red dates, walnuts, etc.. In terms of condiments, you can also eat more spicy ones, such as chili, pepper, onion, ginger, garlic, etc. According to local conditions: refers to different regions, there are different geographical characteristics, climate conditions, people’s habits are different, so should take the appropriate diet health methods. For example, in the northwest of China, located in many plateaus, the climate is colder and drier; it is appropriate to eat warm products to win the cold, moist food to win its dryness. In the southeast, the terrain is low-lying, the climate is warmer and more humid, to eat more sweet and cool or light and fluent products to nourish the yin and benefit the qi, broad chest to dispel dampness. In short, according to the different regions, the correct choice of food beneficial to the body. (C) living care living care is to comply with the laws of natural change, to achieve the regularity of living. Life and rest should have a certain regularity, so that it is conducive to physical and mental health. Day and night rhythm has an important impact on the human body, Chinese medicine’s view of space and time that day is Yang, night is Yin, Yin and Yang is the rhythm of change. People’s habits should be in line with the law of day and night yin and Yang changes. On time, it is appropriate to get up early in the morning, do not sleep, the plan of the day lies in the morning, the morning Yang Qi tends to body surface, the most appropriate to do some physical activity, the spirit of exercise. At night, it is advisable to go to bed early, avoid staying up late, to ensure sufficient sleep time, so as to be energetic, mental and spiritual well-being. Therefore, we should pay attention to avoid sleepless nights, lack of exercise, all day long with the computer, television as a companion and other bad habits. In addition, the four seasons of the year have the characteristics of spring, summer heat, autumn cool, winter cold, and the earth’s plants show the phenomenon of spring growth, summer growth, autumn harvest, winter storage. The human body should also follow the laws of nature, just like plants. It is advisable to sleep late and get up early in the spring. In spring, everything is revived, vibrant, it is appropriate to sleep late and get up early, get up and take a walk, feel the fresh and vibrant air, soothe the body and make the will lively. Full of vitality, blend and spring growth breath, regulate the anger, can improve physical quality, prolong life. In summer, you should sleep late and get up early. In summer, everything is lush, hot at noon, people are prone to anger. So it is best to sleep later, get up earlier, and take a nap after lunch every day. The sun rises early in the morning, the air is fresh and crisp, early exercise, less heat, refreshing, but also suitable for sunbathing, increasing the absorption of vitamins to prevent calcium deficiency. Noon nap, not only to protect the brain nerve cells, but also to avoid heatstroke. It is advisable to sleep early and get up early in autumn. Everything is harvested in autumn. At this time, the autumn wind is strong and sharp, the earth’s qi is clear, and everything changes color. People should sleep at night and get up at dawn like chickens. Sleep early to avoid the wind and cold, and get up early to be cool from the heart. In winter, it is advisable to sleep early and get up late. In winter, the grass and trees are broad and zero, the ground is frozen and the sky is cold, so it is not advisable to disturb the yang energy at this time, you should sleep early and get up late, you can get up after sunrise, not morning exercise, especially for the elderly. In the morning, under the influence of cold high pressure, the upper temperature is high, the surface temperature is low, the atmosphere stops convection movement up and down, resulting in a large number of chemical atmospheric pollutants discharged from people’s lives stay in the lower breathing zone, so the morning exercise at this time is detrimental to health. (D) sports for health The so-called sports for health, refers to the use of a variety of sports to exercise, in order to achieve the purpose of enhancing physical fitness, prolong life as a method of health. Exercise for health has a long history in China, “Lv’s Spring and Autumn” recorded that “flowing water does not rot, the household pivot is not worm-eaten, move also.” This indicates that exercise is the key to maintaining good health. Through different forms of exercise, such as qigong, taijiquan, Badaanjin, five-animal play, Yijinjing, walking, running, swimming, etc., to achieve the purpose of stretching and activating the muscles, circulation of qi and blood, prevention and elimination of disease. Exercise for health should follow certain principles. Perseverance: exercise is not a one-time thing, exercise and health is not only physical exercise, but also the exercise of will and perseverance. Therefore, you need to adhere to a long time and uninterrupted, three days of fishing and two days of exercise is not to achieve the purpose of fitness. Should develop a reasonable exercise plan, according to the plan to adhere to the exercise every day, in order to get results. Combination of movement and static: “move to nourish the shape”, “static to nourish the spirit”, in the movement will be a combination of movement and static, the shape and spirit are nourished, in order to make the qi and blood and smooth. The “movement to nourish the shape” refers to the movement can promote the body’s vitality and blood, the smooth flow of all the veins, the flow of essence, can enhance the physiological role of the body’s gasification, as well as the lifting and lowering of qi, improve the body’s ability to resist disease, so that the body is strong and healthy to eliminate disease and prolong life. “Quiet to nourish the soul” means to keep the mood quiet and focused, can make the internal organs of the qi coordination, the true qi is abundant, the body is strong and no disease. The shape should move, to move the body; God should be quiet, quiet onion mistletoe T Shuo Kang nightmare Nai’an step Minxi Kangmu fade sub 3稚硖搴竦途耐骋弧R跃倉贫磺卸蓟 mount ÌÎÌ_ÌÎÌ_ÌÎÌ_ÌÎÌ_ÌÎÌ_ÌÎÌ_ÌÎÌ_ÌÎÌ_ÌÎÌ_ÌÎÌ_ÌÎÌ_ÌÎÌ_ÌÎÌ_ÌÎÌ_ÌÎÌ_ÌÎÌ_ÌÎÌ_ÌÎÌ_ÌÎå “There should be a degree, this degree as “Suwen? The “Shanggu Tianzhen” said, should be “form labor but not tired”, “not delusion for labor”. Exercise is too small to achieve the purpose of fitness; exercise is too large, but often counterproductive, so that the body is overworked and damaged, the same can not achieve the effect of fitness. Only moderate labor or physical exercise, can make the human qi flow smoothly, qi and blood reconciliation, the internal organs function words move vigorously and physical fitness, is conducive to the physical and mental health of the human body to maintain a good physical state “shape labor and not tired” as the standard of moderate labor or exercise, you can achieve the purpose of health and disease prevention. In modern terms, the amount of exercise is generally appropriate to feel less than excessive fatigue after each exercise; some people take the pulse rate and heart rate as indicators of the amount of exercise, if the amount of exercise, the heart rate and pulse rate is fast. For normal adults, it is appropriate to increase the heart rate to 140 beats per minute, while for the elderly, it is appropriate to increase the exercise rate to 120 beats per minute. Choose the appropriate project: for the elderly, due to muscle strength decreases, the nervous system response is slower, poor coordination, it is appropriate to choose slow and soft movements, muscle coordination and relaxation, the whole body can be active sports, such as walking, tai chi, jogging, etc.. For the young and strong, good health, you can choose a large number of exercise projects, such as long-distance running, playing basketball, etc.. In addition, the nature of each person’s work is different, the choice of sports projects should also be different, such as salesmen, hairdressers, chefs to stand for a long time, prone to varicose veins in the lower limbs, do not run more jumping in the movement, should be supine leg; often desk workers, to choose some chest expansion, stretching, tilting the head of the exercise project, and because of more eyes, should also carry out long-distance activities. In short, the choice of sports, both in line with their own interests, but also to fit the physical conditions, for mental workers, it is appropriate to participate in some of the activities that make mental tension, while manual workers should be more exercise those parts of the occupational labor rarely active. In short, exercise can help to dispel evil, strengthen the body’s immunity and resistance, can buffer the brain’s stress response to the outside world, eliminate tension, so that people are in a state of relaxation response, the cerebral cortex to play a protective inhibitory effect. By mobilizing its own positive factors, it can play the purpose of self-control, strengthening the body and prolonging life.