According to the day and night changes of Yin and Yang, the ancient health preservation law formulated the "twelve-hour health preservation law", which is as follows:
1, Shi Mao (5: 00-7: 00) Get up at dawn, knock your teeth 300 times, turn your shoulders to exercise your bones and muscles, rub your hands first, rub your noses on both sides, and burn your eyes six or seven times; Then roll your ears five or six times; Then hold the back of the head with your hands, cover your ears with your palms, hit your middle finger with your index finger, and hit the back of the head 24 times each. Finally, go outside for morning exercise.
2. Drink a cup of boiled water after getting up and exercising at dawn (7: 00-900).
Comb your hair more than 100 times with a wooden comb, which has the effect of refreshing your eyes; The gargle time is prolonged. All right. You should have porridge for breakfast. Take a hundred steps slowly after dinner, rubbing your lower abdomen with your hands while walking. Weak spleen and stomach, slight abdominal activity and massage in the elderly can stimulate gastrointestinal peristalsis and promote digestion.
In the fourth hour (9: 00- 1 1: 00), you may study or do housework, or grow vegetables and flowers. Close your eyes when you are tired, or knock your teeth and swallow dozens of mouthfuls. It is not appropriate to talk loudly with others. Because talking is easy to consume gas, the old man is already weak, so it is best to "rest his breath".
4. At noon (11:00-13: 00), the lunch should be delicious, the food should be soft, and cold and hard food should not be eaten. Eat only eight points full, and rinse your mouth with tea after eating.
At the end of the day (13: 00- 15: 00), it is best to take a lunch break at this time to keep energetic.
6. Shen Shi (15: 00- 17: 00) At this time, read famous poems, or practice calligraphy, or go to the countryside, or watch the sunset.
7. In Youshi (17: 00- 19: 00), dinner should be early and light, and you can drink a small cup, not too much. Washing feet with hot water has the effects of reducing fire, promoting blood circulation and eliminating dampness. Rinse your mouth later to strengthen your teeth.
8. Sleep when you are slightly active during the garrison (19: 00-2 1: 00). Sleep on the right. "Sleep like a bow." Relax first, then go to sleep, think nothing before going to bed and fall asleep naturally.
9. Sleep well, keep healthy qi, and the environment should be quiet. Eliminate interference in the morning and afternoon (21:00). You can lie down on your knees when you sleep. When you wake up, you should stretch your feet, relax your body and make your blood flow smoothly. Avoid sleeping in only one position.
10, Ugly, Yin Shi (1: 00-5: 00) At this time, when the essence attacks, people should take the essence as their treasure and refrain from sexual intercourse, but they should not be forced. After 60, you should do what you can.
"Digitalization" of Old People's Life
It's good to have a good appetite once, but it's very important to have a good bowel movement. Therefore, the elderly should ensure that they defecate once a day.
After sleeping twice, the quality of sleep at night is often poor, so a nap is essential, and the loss at night can be made up at noon.
Old people who work for three hours can't be idle. They should find something they like to do, such as reading newspapers, reading books, writing, singing, surfing the Internet, playing chess, shopping or volunteering, and be happy every day.
In addition to three meals a day, the elderly who eat four times should add a snack in the afternoon. This is because the elderly have less food in their stomachs, so they have to eat in small quantities many times.
After drinking five glasses of water, the water in the elderly gradually decreases and it is easy to lose water, so take the initiative to drink water, and don't wait until you are thirsty. Drink a cup of salty boiled water in the morning, wash the intestines and clear the stomach, and drink two glasses of water in the morning and evening to moisten the intestines and replenish fluids.
60 minutes of morning exercise will bring good mood to the elderly in the morning, such as running, doing exercises and boxing.
The old man who watches the news at seven o'clock in the evening can't shut himself up. Besides watching the news broadcast regularly every day, they should pay more attention to national affairs.
Old people who eat eight kinds of food should have diversified diets, eat eggs, fish and meat in moderation, and eat more fruits and vegetables, mushrooms and bean products. The elderly eat less, the staple food can be eaten less, but the non-staple food should be guaranteed and balanced.
Old people who fall asleep at nine o'clock in the evening should ensure adequate sleep. It's best to get into the good habit of resting at 9 o'clock every night and getting up at 5 o'clock to 6 o'clock the next day, so as to relax.
Everything is not demanding perfection. Nine times out of ten, there are unsatisfactory things in the world, but the elderly must be broad-minded and contented if they want to live in their old age.
Health care formula "eighth five-year plan" health care law
Five studies: politics, law, science and technology, recipes, and health preservation.
Five fasts: eat fast, eat fast, sleep fast, speak fast and walk fast.
Five good things: eat well, dress well, live well, sleep well and have fun.
Five forgetfulness: forget age, forget illness, forget the past, forget the sorrow, forget troubles.
Mutual assistance: learn from each other, help each other, respect each other, understand each other and be considerate.
Five noes: not tired, not angry, not anxious, not anxious, not angry.
More than five: more kindness, more tolerance, more understanding, more health and more happiness.
Five pleasures: the joy of tolerance, the joy of entertainment, the joy of eating, the joy of sports and the joy of love.
Simple regimen
Drumming: Put your hands tightly on your ears for a few seconds, and then quickly separate them. This method can vibrate the eardrum and slow down the degeneration of the ear fossa; When you are free, you can often massage your ears. No matter whether you rub, pick or play, you can immediately improve headaches, carsickness and many other discomforts. People with weak constitution can often massage their ears to prevent colds.
Pinch your nose: Rub the Xiang Ying points on both sides of your nose with your index finger, or rub on your nose to promote your sense of smell. Reduce the chance of nasal allergy or respiratory infection.
Shoulder pat: naturally, the left hand pats the right shoulder, the right hand pats the left shoulder, and the legs can also be patted with both hands.
Turn the waist: the right hand extends to the left toe along the bending trend, get up, change the left hand to the right toe, and rotate several times.
Fist-making: relax after clenching fists with both hands, repeat several times, stand upright or pose.
Tiptoe: stand on tiptoe with your right heel, and stand on tiptoe with your left heel, alternating several times.
Song of longevity
Go to bed early, get up early and exercise more. Walking and running are very comfortable.
The food is adjusted to three meals a day, vegetarian food is sweet, and meat is sweet.
Chat with old friends often, and also talk about ancient times and today.
I study piano, chess, calligraphy and painting. I am optimistic early and optimistic late.
Harmful hobbies don't matter. I don't smoke or drink.
Regular visits to hospitals will reassure children and women.
Ignore your troubles, be safe in the morning and at night.
Travel widely in famous mountains and rivers, go far and approach.
Money status is not nostalgic, interests are not melodramatic, fame and wealth are not greedy.
Club activities are more dedicated, and old people like them, and so do young people.
Living among intellectuals (four kinds of balance in diet are very important)
"Omnivore, Good Food" —— Balance between Impurity and Essence
Judging from the evolutionary history of human beings, there must be a variety of food sources to meet the needs of nutritional balance. Although the types of food in daily diet are limited, in real life, the varieties of cereals, vegetables, fruits and wild natural plants picked by human beings are infinite. A simple and exquisite diet is actually harmful, especially for growth and development. Partial eclipse and excessive food can easily lead to the deficiency of various trace elements and certain vitamins and some overnutrition. Therefore, besides paying attention to the color, aroma, taste and shape of food, we should also advocate the diversification of food sources.
"Eating Moderately" —— Balance of Cold and Heat in Diet
"Dieters, hot without burning, cold without surging. It is pointed out that eating too much cold food will damage the spleen, stomach and lung qi, and will cause cough and even diarrhea. People with weak stomachs who are afraid of cold should eat less cold food, especially in summer. On the contrary, the diet should not be overheated, otherwise it will easily burn the stomach cavity and throat. Sun Simiao, an ancient medical scientist, pointed out in "A Thousand Daughters' Wings": "Hot food hurts the bones, while cold food hurts the lungs; heat has no burning lips, and cold has no teeth. "Therefore, the diet should pay attention to the balance between cold and heat.
"Don't move before meals, don't be quiet after meals"-exercise balance before and after meals.
It is also important to keep the balance between motion and static before and after eating, because there must be a balance between the various foods and nutrients that people consume in their daily diet and the body's calorie consumption. The ancient book of medical dietotherapy says, "Lying down after meals makes people suffer from lung qi, head wind and middle-aged diseases, so they can't cover the camp and guard, so their qi and blood stagnate." Therefore, you should exercise properly after meals, and walking slowly after meals is good for your health.
"Good Stomach"-Emotional Balance before and after Eating
Maintaining a calm and happy mood before and during eating is conducive to the normal digestive function, otherwise it will hurt the spleen and stomach. Su Wen-On Great Pain said: "Anger is anger, joy is anger, sadness is anger, fear is anger, shock is anger, and thinking is anger." It is hard to imagine that people can still ensure normal digestive function under the condition of qi and blood disorder. The ancients said; "Don't get angry after eating, and don't eat if you are angry." All abnormal emotions during eating should be eliminated as much as possible.
Music is good for digestive function. "Shoushi Baoyuan" said: "Spleen sounds well, and when you smell it, it moves, and when you eat it, it grinds." Therefore, Taoism in China not only put forward the theory of "spleen grinding when listening to music", but also developed a set of "notes" and "Sanskrit sounds" to play soft and pleasant music to match meals.
Healthy Eating: Taboo of Ten Vegetables
Reasonable dietary composition and scientific nutrition are important aspects to maintain human health. Vegetables are closely related to our daily diet. Eating vegetables correctly, in addition to minimizing the loss and toxicity of vitamins, is more important to mix them correctly. Here are ten important vegetable collocation taboos, which I hope will help you.
1, radish (radish, radish)
It is forbidden to eat with oranges, otherwise it is prone to hyperparathyroidism; Avoid carrots, why?
Polygonum multiflorum and rehmannia glutinosa are eaten together; You should also avoid eating when taking ginseng.
2, sweet potato (sweet potato, sweet potato, sweet potato)
Can't eat with persimmon, when they meet, they will form stomach persimmon stone, which will cause abdominal distension, abdominal pain, vomiting, and even lead to gastric bleeding in severe cases, which is life-threatening; It is also not suitable for eating with bananas.
3 leek (sunny grass, lazy food)
Can't eat with spinach, both of which have the effect of diarrhea caused by slippery intestines; Don't eat with honey, which is easy to cause heartache; Don't eat with beef. Eat it with beef. It's warm. Here, I would like to remind my friends in particular not to put leeks in cooking, which is unscientific in color matching.
4. Eggplant (Russell, Kunlun Purple Melon)
Avoid eating with snakehead and crab, which is harmful to the stomach. Moreover, eggplant that is generally too old is not suitable for eating, which is easy to cause poisoning.
5, spinach (spinach, red root vegetables)
Not suitable for eating with tofu, it is easy to make people lack calcium, and of course, avoid eating with leeks.
6. Pumpkin (pumpkin, pumpkin, rice melon)
Do not eat with vegetables and fruits rich in vitamin C; Don't eat with mutton, otherwise jaundice and beriberi will easily occur.
7. Bamboo shoots (bamboo shoots)
It is not suitable to eat with tofu, which is easy to produce stones; Do not eat with goose meat, which makes people bloat; Don't eat with sugar; Not suitable for eating with sheep liver.
8. Zizania latifolia (Zizania latifolia)
It is not suitable to eat with tofu, otherwise it is easy to form stones.
9. Celery (celery, celery, celery)
Avoid jealousy, otherwise it is easy to damage teeth; Not suitable for eating with cucumbers.
10, mustard (nursing grass, water chestnut)
Avoid eating with crucian carp, otherwise it will easily cause edema.
Practice "Digitization" of Body and Mind
The exercise plan for the elderly should focus on exercising the mind before exercising. Its contents include "zero, one, ten, hundred, thousand and ten thousand" to promote health in an all-round way.
"Zero" troubles every day-get rid of mania and troubles;
Laugh "one" every day-laugh heartily;
"Ten" sighs every day-exhaling waste gas;
Turn your waist every day-turn your waist left and right;
Comb your hair every day-comb your hair frequently;
Take ten thousand steps every day-be willing to walk.
Yishou health care essence
Indifferent to fame and fortune, not comparing, and less anger at balance in my heart. Hard-working, proper activities, no bravado. Hobbies are a fortune, and people are not old for a hundred years. Take care of yourself, study more and keep practicing.
Health care drip
Ways to reduce hypertension are: walking, cycling, swimming, etc. Through repeated muscle contraction, blood vessels can be contracted and expanded, thus reducing high blood pressure. However, those with severe arrhythmia, tachycardia and obvious angina pectoris should rest and stop exercising when they are ill.
The ways to prevent myopia are: physical exercise is helpful to the treatment of myopia. For example, playing table tennis is very beneficial to enhance the contraction function of ciliary muscles and is effective in restoring vision. This is because when playing table tennis, the eyes aim at table tennis, constantly adjust and exercise up and down, constantly relax and contract the ciliary muscle, and constantly exercise the extraocular muscle, which can promote the blood supply and metabolism of the eyeball tissue, thus effectively improving the function of the ciliary muscle.
"Five interests" can prolong life
A good mood is the foundation of health. You should be energetic, cheerful, selfish, selfish and let nature take its course. In addition, you should also integrate your residual heat and interest into a stable and harmonious family and society.
Fun Get along with people around you in a big social family, and you will find more fun in life. Learn to discover and create by yourself, such as playing chess, painting and calligraphy, making new and old friends, and participating in sports; Planting flowers and birds, fishing collection; Or have fun with grandchildren and share family happiness with children; I often communicate with my wife and hum old songs in my spare time. With this romantic pleasure, you will enrich your life.
Interested in ancient and modern China and foreign countries, many old people realized their dreams when they were young in their later years, which can be described as "a late bloomer." This kind of interest has ideals and pursuits, and it also exerts its wisdom and strength. Diligence, diligence and laziness are important factors for health and longevity.
Humor is a unique art and a "worry-relieving agent" in life. When you encounter troubles, boredom or embarrassment, you should deal with humor and wit more, absorb spiritual nutrition from humor and get pleasure from it. Laugh often, be young and healthy.
Beauty is beauty when you are old. Some people mistakenly think that beauty modification is a matter for young people. When people are old, they just need to eat and wear warm clothes. In fact, the pursuit of beauty by the elderly is beneficial to physical and mental health. Because proper dress can bring vitality to the life of the elderly, thus producing a kind of self-suggestion; I am not old, I am still young. This kind of mood can promote health and longevity,
Scientific diet (excessive ups and downs are harmful to health)
Sour acid can promote appetite, strengthen spleen and appetite, enhance liver function and improve calcium and phosphorus absorption. Acetic acid also has the function of detoxification and sterilization. But eating too much can cause digestive disorders.
Sweet food has the functions of invigorating qi and blood, relieving muscle tension and detoxifying. But eating too much will not only lead to high blood sugar, increase cholesterol, make people fat, but also cause the lack of calcium and vitamin BI in the body.
Bitter taste has the functions of eliminating dampness, diuresis and benefiting the stomach, and can induce people to vomit, so as to discharge accumulated water in the body. But eating too much can cause diseases such as indigestion.
Spicy food can stimulate gastrointestinal peristalsis, increase the secretion of digestive juice, promote blood circulation and body metabolism, dispel wind and remove dampness, and make circulation smooth. But if you eat too much, it will affect the gastric mucosa and cause excessive lung qi. Anyone suffering from hemorrhoids, anal fissure, gastric ulcer, constipation, neurasthenia and skin should not eat more peppers.
The main function of adding salt is to coordinate the normal water and salt metabolism. In addition, salt can also soften the acid lumps in the body, and when a large number of dehydration, salt supplementation can prevent the lack of trace elements. However, too many eclipses will increase the burden on the kidneys and induce hypertension. Therefore, patients with kidney disease and cardiovascular disease should not eat more.
Ancient health-preserving style (ancient celebrity health-preserving formula)
"One Virtue" Lv Kun, a health expert in Ming Dynasty, said: "Benevolence can prolong life, while virtue can prolong life. The first thing to do is to cultivate morality and preserve health.
As the "second son", Su Dongpo, a writer in the Song Dynasty, believes that life lies in the words "An" and "He". Harmony is meditation, harmony is satisfaction, harmony is that I feel light about things, and harmony is that I want to obey things.
"Three precepts" Confucius said: "A gentleman has three precepts. When you are young, your blood gas is uncertain, so quit it; It is also strong and bloody, and it is fighting; I am also old, my blood gas is declining, and I have to quit. "
"Four Laws" Wan Mizhai, a medical scientist in the Ming Dynasty, pointed out: "There are four laws for health preservation: one day, lust, two days, abstinence, three days, punctuality and four days."
Zhou Shouzhong, the "five senses" in the Song Dynasty, said: "The harm of knowing the will should be freed; Knowing and doing sells god, so I hurt my feelings and hide it in my heart; The annoyance of knowing words invades the spirit, so I forget to say it when I am free; Knowing that sorrow and joy will damage life, it will be suppressed without it; I know that lust stole my life, so I put up with it. "
Jiang Qishi, a medical scientist in Ming Dynasty, said: "Restrain lust and nourish essence, worry and nourish spirit, anger and nourish liver, diligence and strength, meditation and nourishing heart, and sorrow and nourishing lungs.
Shi, a health care expert in Qing Dynasty, pointed out: "Diet should be early, not late; Eat slowly, don't be rough; Eat 89 points, don't be too full; Food should be light, not too thick; Food should be warm, not cold; The dishes should be soft and rotten, not hard. "
Shi's "eight pleasures" are: the joy of sitting still, reading, enjoying flowers, playing with the moon, watching paintings, listening to songs, singing wildly and sleeping deeply.
Confucius Day in Jiu Si: "A gentleman has Jiu Si: wisdom, diligence, softness, respect, loyalty, respect, doubt, fear and righteousness.
Cross method of nourishing brain and prolonging life
Cheng, a professor, doctoral supervisor and famous encephalopathy expert of China Academy of Traditional Chinese Medicine, summed up the cross method of nourishing the brain and prolonging life on the basis of establishing the brain science theory of traditional Chinese medicine:
Always be content, always be content. Don't blindly compare with others, arrange your life according to your own situation, and don't want to live well, just want a plain life.
Look at the distance with two eyes and see clearly. At any time, don't just see the immediate interests, don't be swayed by considerations of gain and loss, but climb high and look far.
Three meals are moderate, but not enough. Eat well early, eat well at noon and eat less at night.
Four seasons are not lazy and diligent in exercise. According to the change of seasons, it is very important to choose different times and events for moderate physical exercise.
Eat all grains and balanced nutrition. It is not a partial eclipse, but a variety of nutrients needed by the human body.
Six desires are not open, and the heart is empty. If you want to be frugal, you will nourish your essence, while if you indulge, you will suffer endlessly.
Seven points are inclusive and open-minded. When something goes wrong, you have to get along with people.
Communicate in all directions and make friends.
Nine (alcohol) slim smoking, refreshing. Don't drink too much, and limit alcohol according to your physical condition, don't drink too much; Try to quit smoking so as not to damage your health.
Very open and honest. Be honest with others, be tolerant, do nothing wrong, keep a calm and good mood, be calm and broad-minded.