Three ＂golden periods of health care＂ that can’t be missed in a day. Stick to these methods and health will come naturally.

I don’t know if you have such a phenomenon: you often feel tired and exhausted; Frequent backache; Decreased flexibility of limbs; Loss of appetite …

This is actually telling you that aging is approaching quietly, and it’s time to pay attention to health ~

And health care should not only pay attention to methods, but also seize the opportunity. There are several "golden periods of health care" in a day. Stepping on the right time will get twice the result with half the effort.

one

The first "golden health period": from morning.

"A day’s plan lies in the morning", and the earliest time of health preservation in a day-Chenshi (7-9 am) is a good opportunity to start daily health.

1 cat get up exercise

Early morning is the high incidence time of cerebral infarction-on the one hand, morning peak blood pressure will appear in the morning; On the other hand, after a long sleep at night, without water supplement, the blood becomes more concentrated and more viscous, and suddenly getting up quickly is easy to get dizzy and increase the risk of cerebral infarction.

Therefore, middle-aged and elderly people should not get up in a hurry after waking up. They can do "cat wake-up exercises" and stretch their limbs, which will help maintain stable blood pressure.

① Stretch your hands and feet and pull them away at both ends for about 10 seconds;

(2) Hands folded upward, feet together, with the abdomen as the core, bend to one side as far as possible, stay for 10 seconds, then turn to the other side, and then stop for 10 seconds.

2 drink a glass of water

After getting up in the morning, you will be in a state of physiological water shortage, and your blood has a high viscosity. At this time, drinking a glass of water can not only replenish the water lost overnight, but also dilute the blood to a certain extent. At the same time, proper drinking water can promote blood circulation and make the brain wake up quickly;

In addition, drinking a glass of water early can also promote gastrointestinal peristalsis and relieve constipation.

Note: It is recommended to drink boiled water, the temperature is 35-40℃, the amount of water is about 300 ml, and drink slowly with a small mouth.

3 Eat breakfast

Traditional Chinese medicine believes that when the stomach meridian is in season, the qi and blood of human body will gather in the stomach fu-organs, which is the best time to eat breakfast, and it is also the best time for nutrition to be delivered to various organs and nourish the viscera.

It is said that "breakfast should be eaten well", and a qualified breakfast needs carbohydrate+protein+cellulose, all of which are indispensable. Such as: a cup of milk+a vegetable omelet+a handful of nuts.

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The second "golden health period": half an hour after meals.

Half an hour after breakfast, knock on Zusanli.

Half an hour after breakfast, we can tap Zusanli, the acupoint on the outside of the calf. There is a saying in Chinese medicine called "three miles in the belly", which means that indigestion in the stomach can be solved by Zusanli point.

Tapping the outside of the calf after a meal can stimulate Zusanli point, which has the effect of generating stomach qi and creating spleen dampness, which is very beneficial to gastrointestinal digestion.

[Location] Zusanli point is located in the depression on the outside of the knee, about three inches down.

Half an hour after lunch, take a rest.

At noon (11~13 o’clock), the heart meridian is in season. Zhang Daning, a master of traditional Chinese medicine, has insisted on taking a nap for 20 years. At noon, the yang is the most abundant, and a proper nap can nourish the kidney and strengthen the spleen. In addition, a nap can also relieve the cardiovascular system, and help to relieve mental stress, improve memory and work efficiency.

It should be noted that the nap time should not be too long, and 15 minutes is appropriate.

3 Half an hour after dinner, massage the abdomen.

Don’t rush for a walk half an hour after dinner, so as not to affect digestion and absorption. Using this time to do some housework can not only consume calories, but also exercise your bones and muscles properly without burdening your digestive system.

In addition, massaging the abdomen is also a good body-building action-alternately massaging the navel clockwise and counterclockwise with the palm, which is conducive to promoting gastrointestinal peristalsis, thus strengthening the digestion and absorption of food, and stimulating the nervous system of the brain, playing a role in fitness and disease prevention.

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The third "golden period of health care": before going to bed

Sleep is not only the main way to eliminate fatigue, but also an important process of self-repair and adjustment of human tissues and organs. Therefore, it is recommended that everyone fall asleep before 23 o’clock every night and sleep for 7-9 hours.

For people who are difficult to fall asleep, dreamy and easy to wake up, there are three things they can do before going to bed to help them sleep.

1 refers to the comb.

There is a trick called "Taking Five Meridians" in Chinese massage. Ten fingers can be used as a comb before going to bed at night, and combing the hair for more than 3 minutes can dredge the five meridians and improve the blood circulation of the head.

2 soak your feet in warm water

The warm stimulation of hot water to the peripheral nerves of the feet can inhibit the cerebral cortex and make people feel comfortable and relaxed in the brain; At the same time, it can also relieve muscle fatigue, thus speeding up sleep.

Tip: You can add some Chinese herbal medicines, such as Caulis Polygoni Multiflori, Flos Albizziae, Folium Artemisiae Argyi, etc., which have the effect of nourishing the heart and calming the nerves. Soaking your feet with them is even better.

Note: the water temperature of soaking feet is controlled at around 40℃; Time control in 15-20 minutes; It is not suitable to soak your feet if your heart is bad, your blood pressure is unstable, you have arterial occlusion and varicose veins of lower limbs, or you have skin damage or skin infection on your feet.

3 back rubs

From the perspective of western medicine, there is a spinal cord in the back. Nerves are separated from the cervical spine and then spread to all angles of the whole body. The brain directs the whole body through the essence and neural network.

From the perspective of traditional Chinese medicine, if the Dazhui point on the top of the back is blocked, the Du meridian, bladder meridian, triple energizer meridian, gallbladder meridian, stomach meridian, large intestine meridian and small intestine meridian will be blocked, and various diseases will follow.

Therefore, beating your back is actually maintaining the internal organs of your body, keeping your internal organs safe and sleeping well.

[Method]

Beat yourself, either sitting or standing. Hands clenched behind your back, and gently beat along your back from top to bottom. When beating, lean forward slightly, punch to the highest possible position, and then from top to bottom to the waist, and beat for 5-10 times in a row.

When others beat, they can sit or lie down. The beater holds a hollow fist and uses his wrist to exert strength. His rigidity and flexibility are moderate, and his movements should be coordinated. The beating speed is 50-100 times per minute.

(I’m big doctor Guanwei)