中医季节养生

Seasonal Health Preserving of Traditional Chinese Medicine

天津市保健工作委员会办公室

The Office of Tianjin Municipal Health Care Committee

天津中医药大学第一附属医院

The First Teaching Hospital of Tianjin University of Traditional Chinese Medicine

中医养生季节调理

Seasonal Health Preserving of Traditional Chinese Medicine

天津中医药大学第一附属医院治未病健康管理中心

The Health Management Center for Preventive Treatment of Diseases of

the First Teaching Hospital of Tianjin University of Traditional Chinese Medicine

目录

Catalogue

一、各季节总的养生原则

1. The General Rules of Health Preserving in Four Seasons

二、各季节饮食调理

2. The Dietary Health Preserving in Four Seasons

三、各季节生活起居调理

3. The Daily Life Health Preserving in Four Seasons

四、各季节运动调理

4. The Exercise Health Preserving in Four Seasons

五、各季节自我保健方法

5. The Self-care Methods in Four Seasons

四季养生

Health Preserving in Four Seasons

春月少酸宜食甘，冬月宜苦不宜咸

夏要增辛减却苦，秋辛可省便加酸

季月可咸甘略戒，自然五脏保平安

In spring, eat more sweet food and less sour food.

In winter, eat more bitter food and less salty food.

In summer, eat more pungent food and less bitter food.

In autumn, eat more sour food and less pungent food.

In the final month of each season, eat more salty food and less sweet food.

As stated above, the health will be good.

春季要忌或少吃酸味食物而宜甜食，冬季宜吃苦味而不宜吃咸味食物，夏时宜多吃辛辣味而忌或少吃苦味食物，秋季忌或少吃辛辣而宜或多食酸性食物，每季的第三个月或长夏,时宜多吃咸味而应忌或减食甜味食物。这样根据五脏的五行生克制化之自然规律而注意五味食物的宜忌，多可以使人平安少病而延寿。

In spring, avoid or eat less sour food and eat more sweet food. In winter, eat more bitter food and less salty food. In summer, eat more pungent food and avoid or eat less bitter food. In autumn, avoid or eat less pungent food and eat more sour food. In the final month of each season, it is advisable to eat more salty food and avoid or reduce sweet food. According to the natural law of the promotion and restraint of the five elements, people need to pay attention to the reasonable use of five flavors in four seasons, which makes people stay healthy and live longer.

一、各季节总的养生原则

1. The General Rules of Health Preserving in Four Seasons

1、春季

1. Spring

(1)《内经·素问·四气调神论》：“春三月，此谓发陈，天地俱生，万物以荣。夜卧早起，广步于庭，被发缓行，以使志生。生而勿杀，予而勿夺，赏而勿罚，此春气之应，养生之道也。逆之则伤肝，夏为寒变，奉长者少。”

(1) Si Qi Tiao Shen Da Lun of Su Wen of the Yellow Emperor’s Internal Classic says: “ During the three months of spring, the nature is full of vitality and everything is thriving. At this time, get up early, sleep at night, stroll more outside, have hair hang loose and relax the body, so as to generate positive emotions. As with flowers and trees in spring, let them flourish instead of destroying them, promote their growth instead of blocking active force, and appreciate them rather than suppressing them. These accord with the rules of spring and planting in spring. Violation of the rules will damage the liver, cause symptoms related with cold in summer, and result in inadequate growing in summer.”

(2) 春季养生原则：养肝为主，注意防风。

(2) Rules of health preserving in spring are nourishing the liver as the mainstream method and avoiding wind.

2、夏季

2. Summer

(1)《内经·素问·四气调神论》：“夏三月，此谓蕃秀，天地气交，万物华实，夜卧早起，无厌于日，使志无怒，使华英成秀，使气得泄，若所爱在外，此夏气之应，养长之道也。逆之则伤心，秋为痎疟，奉收者少，冬至重病。”

(1) Si Qi Tiao Shen Da Lun of Su Wen of the Yellow Emperor’s Internal Classic says: “ During the three months of summer, all things of the nature are luxuriant and magnificent. Celestial qi meets terrestrial qi, and plants blossom and bear fruits. Get up early and sleep at night. Refrain from disliking long daytime and losing your temper. Let emotions adapt to summer qi and make body’s qi move naturally. Keep great interest in external affairs. These conform to the rules of summer and growing in summer. Violation of the rules will damage the heart, cause malaria in autumn, result in inadequate harvesting in autumn, and lead to diseases in winter.”

(2)夏季养生原则：养心为主，注意避暑。

(2) Rules of health preserving in summer are nourishing the heart as the mainstream method and preventing sunstroke.

3、秋季

3. Autumn

(1)《内经·素问·四气调神论》：“秋三月，此谓容平，天气以急，地气以明，早卧早起，与鸡具兴，使志安宁，以缓秋刑，收敛神气，使秋气平，无外其志，使肺气清，此秋气之应，养收之道也。逆之则伤肺，冬为飧泄，奉藏者少。”

(1) Si Qi Tiao Shen Da Lun of Su Wen of the Yellow Emperor’s Internal Classic says: “The three months of autumn are called the season of autumn harvest. The autumn sky is clear and the autumn wind is strong. Sleep early and get up early when cocks crow in the morning. Keep stable emotions to reduce the influence of autumn bleak sights on the human body. Make the body’s qi move inside to adapt to the autumn characteristics. Maintain the normal purifying and descending function of lung-qi. These accord with the rules of autumn and harvesting in autumn. Violation of the rules will damage the lung, cause lienteric diarrhea in winter and result in inadequate storing in winter.”

(2)秋季养生原则：养肺为主，养阴润燥。

(2) Rules of health preserving in autumn are nourishing the lung as the mainstream method and nourishing yin to moisten dryness.

4、冬季

4. Winter

（1）《内经·素问·四气调神论》：“冬三月，此谓闭藏，水冰地坼，无扰乎阳，早卧晚起，必待日光，使志若伏若匿，若有私意，若己有得，去寒就温，无泄皮肤，使气亟夺，此冬气之应，养藏之道也。逆之则伤肾，春为痿厥，奉生者少。”

(1) Si Qi Tiao Shen Da Lun of Su Wen of the Yellow Emperor’s Internal Classic says: “ All things are stored during the three months of winter. The water freezes and the earth cracks. Sleep early and get up late when sun rises without disturbing yang-qi. Keep emotions deep inside, just like keeping a secret or hiding what you want. Keep away from cold conditions and stay close to warm conditions. Avoid the loss of yang-qi caused by excessive sweat. These are in accordance with the rules of winter  and storing in winter. Violation of the rules will damage the kidney, cause flaccidity in spring and result in inadequate planting in spring.”

(2)冬季养生原则：养肾为主，防寒保暖。

(2) Rules of health preserving in winter are nourishing the kidney as the mainstream method and avoiding cold to keep warm.

二、各季节饮食调理

2.The Dietary Health Preserving in Four Seasons

1、春季

1. Spring

春季阳气初生，饮食宜辛甘发散之品，而不宜食酸收之味。故《素问•藏气法时论》说：“肝主春……肝苦急，急食甘以缓之，……肝欲散，急食辛以散之，用辛补之，酸泄之”。酸味入肝，且具收敛之性，不利于阳气的生发和肝气的疏泄，且足以影响脾胃的运化功能，故《摄生消息论》说“当春之时，食味宜减酸增甘，以养脾气” 。五行学说认为春天木气旺盛，在五脏与肝相应，肝木虚弱则当用补，适量食用偏酸食物，然春季阳气升发，肝木偏旺盛居多，肝木太过则克脾土，故《金匮要略》有“春不食肝”之说。由此可见，饮食调养之法，实际应用时，还应观其人虚实，灵活掌握，切忌生搬硬套。

In spring, yang-qi begins to grow. It is appropriate to eat pungent and sweet food that disperses qi instead of sour food that constricts qi. Zang Qi Fa Shi Lun of Su Wen of the Yellow Emperor’s Internal Classic says: “ The liver corresponds to spring. The liver dislikes the stagnation of liver-qi and hyperactivity of the liver-yang, and sweet food is eaten to soothe the liver. The liver likes the dispersion of liver-qi, and pungent food is eaten to soothe and nourish the liver. When there is excessive liver-qi, sour food is eaten to relieve the depressed liver.” Sour tastes in the liver constrict qi, which is detrimental to the growth of yang-qi, the regulation of liver-qi and the functions of the spleen and the stomach. Therefore, She Sheng Xiao Xi Lun says: “ In spring, eating more sweet food and less sour food is good to nourish spleen-qi.” In theory of five elements, wood qi is vigorous in spring and the liver corresponds to spring. And moderate amount of sour food can be useful in nourishing liver wood. However, because of rising yang-qi, liver wood is mostly vigorous in spring, which restrains spleen earth. Hence, Synopsis of Prescriptions of the Golden Chamber says: “Avoid eating the liver in spring.” Consequently, the methods of dietary health preserving need to be applied flexibly in excess syndromes and deficiency syndromes.

一般说来，为适应春季阳气升发的特点，为扶助阳气，此时，在饮食上应遵循上述原则，适当食用辛温升散的食品，如：小麦、大枣、豆豉、花生、葱、香菜、芹菜等，偏有肝虚者，可食用猪肝，而生冷粘杂之物，则应少食，以免伤害脾胃。

Generally speaking, in order to adapt to the characteristics of rising yang-qi in spring and help yang-qi grow better, the above principles need to be followed in the diet. In spring, it is good for health to eat pungent, warm-natured food that lifts and disperses qi. They include wheat, Chinese dates, fermented soya beans, peanuts, onions, coriander, celery and so on. People with liver deficiency may eat the pork liver. It is better to eat less raw, cold and sticky food to protect the spleen and the stomach.

从营养学的观点，养肝首先要保证碳水化合物食物的供给，碳水化合物最终消化成葡萄糖可以“保肝” ，果蔬中丰富的维生素、纤维素和矿物质，有疏通血管和肠道功能的特殊作用。蔬菜中的维生素能帮助肝脏尽快实现蛋白质、碳水化合物、脂肪代谢；如缺少代谢就差。故春季要多“多菜少果” 。多吃蔬菜，不是不吃水果，而是适量。春天气温回升，口渴感明显，酸甜的水果往往用来解渴，但水果多含有较多的果酸，属生冷食物，吃多了容易伤害脾胃。

In nutriology, the first step for nourishing the liver is ensuring the supply of carbohydrates. Carbohydrates can be digested into glucose to protect the liver. Fruits and vegetables are rich in vitamins, cellulose and minerals that can dredge blood vessels and intestinal tracts. The vitamins in vegetables can help the liver metabolize protein, carbohydrates and fat as quickly as possible. Lack of metabolism is not good for the body. Therefore, people need to eat more vegetables and less fruits in spring. This means eating fruits in moderation instead of avoiding fruits. With rising temperature in spring, people get thirsty easily, and sweet, sour fruits help them to quench their thirst. However, fruits belong to raw, cold-natured food and contain more fruit acid, so eating too much fruits will harm the spleen and the stomach.

牛奶是较全营养食物，喝牛奶能满足人体生长，增加免疫力，有助于健康，酸奶还提供有益菌，对于胃肠道功能调节，心血管疾病预防和预防癌症有益，是各类人群的蛋白质食物首选佳品。

Milk is quite nourishing. Drinking milk promotes human growth, increases immunity and contributes to health. The beneficial bacteria of yogurt are beneficial to the regulation of gastrointestinal functions and the prevention of cardiovascular diseases and cancer. Thus, it is the best choice of protein food.

春季更替带来多风、干燥的气候，加大人体内水分流失，要注意多饮水，不要等口渴再喝水。头痛、便秘、眩晕等症状都与春燥有关，最简单的方法是多喝水。每天清晨起床后第一件事是“喝水” ，温开水200ml，血糖值正常者，可以加一勺蜂蜜，有助于清洗肠道，增加新陈代谢，排毒去火。

The windy and dry climate in spring increases the loss of water in the human body. Thus, it is better to drink plenty of water and drink before thirst. Headaches, constipation, dizziness and other symptoms are related to spring dryness.The simplest method to relieve the symptoms is to drink plenty of water. The first thing after getting up every morning is to drink 200 ml of warm water. Those with normal blood sugar levels may add a spoonful of honey to the warm water to clean the intestine, increase metabolism, detoxify the body and reduce internal heat.

春季饮食要保持清淡，喝汤也要有讲究。煲汤不要太油腻，忌燥热。原材料可选择瘦肉、禽类、鱼为主，药材可选用党参、沙参、枸杞、百合、淮山药等。

In spring, the diet needs to be light. Soup needs to be selected thoughtfully to avoid grease and dryness-heat. Lean meat, poultry and fish may be chosen as main ingredients. Traditional Chinese medicine can be used in the diet, such as Codonopsis pilosula, Adenophora stricta, Fructus Lycii, lily bulbs, Chinese yams, etc.

春季饮食调理

Dietary Health Preserving in Spring

春季冷暖互交替， 顺应气候调整衣。

减衣切勿太突然， 春捂秋冻要牢记。

春季阳气渐上升， 万物生化勃生机。

抓住春天好时光， 户外活动练身体。

春季养生保护肝， 少酸多甜以养脾。

大枣甘甜富含C， 猪肝韭菜芹荠菜。

春季老病易复发， 高压心梗乱心律。

支气管炎肺心病， 哮喘胆石精神病。

传染疾病如肝炎， 流行感冒高发率。

流腮麻疹脑膜炎， 非典肺炎要警惕。

早喝盐水如参汤， 晚喝盐水如砒霜。

Spring temperature changes abruptly, and adjust clothes to the temperature.

Avoid reducing clothes suddenly, and dress properly in spring and autumn based on weather.

Yang-qi in spring rises gradually, and all things thrive.

Seize the good opportunity of spring and exercise outdoors.

Protect the liver for health preserving, and nourish the spleen with more sweet food and less sour food.

Chinese dates, the pork liver, Chinese chives, celery and leaf mustard are good for health in spring.

Old diseases relapse easily in spring, such as hypertension, myocardial infarction and arrhythmia.

Bronchitis, pulmonary heart diseases, asthma, gallstones and mental diseases may relapse too.

Infectious diseases such as hepatitis and influenza are common in spring.

Be alert to mumps, measles, meningitis and SARS.

Drinking salt water in the morning is nourishing, but drinking it at night is harmful.

2、夏季

2. Summer

五行学说认为夏季属火(热)，在人体五脏里心属火，苦能入心，可以清心、养心，素体心虚者，宜以“苦”味食材清心，以性凉偏寒食材养心。然夏季天气炎热，心火旺盛者居多，心火过旺则克肺金，故《金匮要略》有“夏不食心”之说。味苦之物亦能助心气而制肺气。故孙思邈主张：“夏七十二日，省苦增辛，以养肺气” 。夏季出汗多，则盐分损失亦多。宜多食酸味以固表，多食咸味以补心。《素问·藏气法时论》说：“心主夏，心苦缓，急食酸以收之” ，“心欲耎，急食咸以耎之，用咸补之，甘泻之” 。阴阳学说则认为，夏月伏阴在内，饮食不可过寒，如《颐身集》指出：“夏季心旺肾衰，虽大热不宜吃冷淘冰雪，蜜水、凉粉、冷粥。饱腹受寒，必起霍乱。”心主表，肾主里，心旺肾衰，即外热内寒之意，唯其外热内寒，故冷食不宜多吃，少则犹可，食多定会寒伤脾胃，令人吐泻。西瓜、绿豆汤，乌梅小豆汤，为解渴消暑之佳品，但不宜冰镇。夏季气候炎热，人的消化功能较弱，饮食宜清淡不宜肥甘厚味。

In theory of five elements, summer and the heart both belong to fire. Bitter food acts on the heart, which clears away the heart-fire and nourishes the heart. For people with deficiency syndromes of the heart, it is suitable to use bitter ingredients to clear away the heart-fire, and use cool-natured ingredients to nourish the heart. However, because of hot weather in summer, there are many people with exuberant heart-fire. Excessive heart-fire restrains lung metal. Thus, Synopsis of Prescriptions of the Golden Chamber says: “Avoid eating the heart in summer.” Bitter food promotes heart-qi and restrains lung-qi, so Sun Simiao believes that from the 72nd day of the beginning of summer, lung-qi is nourished by more pungent food and less bitter food. In summer, people sweat more and lose more salt. It is appropriate to consolidate superficial resistance with sour food and nourish the heart with salty food. Zang Qi Fa Shi Lun of Su Wen of the Yellow Emperor’s Internal Classic says: “ The heart belongs to summer. If heart-qi is slack, sour food is used to maintain heart-yin. If people suffer from palpitations, use salty food to nourish the heart and sweet food to reduce heart-fire.” In yin-yang theory, because of yin tendency in summer (Xia Yue Fu Yin), it is not good for health to eat something too cold. Yi Shen Ji says: “The heart is energetic and the kidney is weak in summer. Although the weather is hot, it is not suitable to have cold food, such as ice cream, cold honey water, bean jelly and cold porridge. If people eat excessive cold food, they will suffer from vomiting and diarrhea.” The heart is in charge of the exterior and the kidney is in charge of the interior. The energetic heart with the weak kidney means hot exterior and cold interior. Therefore, it is not advisable to eat too much cold food, because it damages the spleen and the stomach, causing vomiting and diarrhea. However, it is fine to have less cold food. Watermelons, mung bean soup and bean soup with dark plums are good to quench thirst and relieve heat. However, it is better not to freeze them. In summer, the weather is hot and people’s digestive functions are weak, so the diet needs to be light instead of greasy and sweet.

从营养学观点，西红柿、西瓜、红薯含有丰富的胡萝卜素和番茄红素，具有较强的抗氧化作用，特别是能够保护心脏血管内壁，维持血管弹性。红色食物还含有维生素C和维生素A能增加血管壁的韧性。红色果蔬中的花青素和少量的类似水杨酸钠的物质，可以阻止血液中的胆固醇囤积和抗凝集。

In nutriology, tomatoes, watermelons and sweet potatoes are rich in carotene and lycopene that have strong antioxidant effects, especially to protect the inner walls of the blood vessels of the heart and maintain the elasticity of blood vessels. Red food also contains vitamin C and vitamin A that increase the toughness of blood vessel walls. The anthocyanidin and a small amount of sodium salicylate-like substances in red fruits and vegetables can block cholesterol accumulation in the blood and prevent coagulation.

夏季宜养心、降心火，多选食一些苦味食物及酸味食物。苦味食物如苦瓜、绿茶、芹菜、橄榄、芥兰、莲藕可清热解毒，除烦躁、祛水肿。酸味食物如凤梨、奇异果、番茄、柠檬有利于开胃，改善食欲，胃酸过多者，严重水肿人不要多吃。制作菜肴常加醋，不仅味鲜可口，且有保护维生素C的功效。此外，炎夏之季家家喜食凉拌菜、凉拌面，如果在吃菜和面时放点醋，可使人食欲大增，有助于消化，并起到杀菌、解毒和预防肠道传染病的作用。

In summer, it is advisable to nourish the heart, reduce heart-fire, and eat more bitter, sour food. Bitter food such as bitter gourds, green tea, celery, olives, kale and lotus roots can clear away heat, detoxify the body, remove irritability and eliminate edema. Sour food such as pineapples, kiwis, tomatoes and lemons is good for stimulating appetites. However, sour food is not suitable for people with more gastric acid or severe edema. Adding vinegar during cooking not only makes meals delicious, but also protects vitamin C. Additionally, in summer, people like eating cold vegetable dishes in sauce and cold noodles in sauce. Adding vinegar to them will promote appetites, improve digestion, kill bacteria, detoxify the body and prevent intestinal infectious diseases.

膳食宜平衡，首先注意蛋白质食物的摄入。因为在高温环境中，人体组织蛋白分解增加，尿中肌酐和汗氮排出增多，从而引起了负氮平衡。同时由于炎热一般在吃饭上愿意多吃一些素菜，少一些荤菜。因此必需注意对蛋白质的补充。菜肴制作以清淡为主，可采用蒸煮烩炖的方法。以保证人体对蛋白质的需求。如麻酱面可以吊鸡蛋皮，清拌腐竹丝；素蒸饺可以拌豆腐丝；凉拌菜可以煮一些瘦肉鸡肉切丝等。

Pay attention to the intake of protein food first to maintain a balanced diet. This is because that high temperatures increase the protein breakdown of human tissues, the creatinine loss in urine and nitrogen loss in perspiration, which induces negative nitrogen balance. Due to hot weather, people generally prefer more vegetables and less meat. Thus, people need to ensure protein intake. Besides, it is proper to have light dishes by steaming or stewing food. For instance, it is suitable to have sesame noodles with scrambled eggs, dried bean curd salad, steamed vegetable dumplings with shredded tofu in sauce, and cold vegetable dish in sauce with shredded lean meat or chicken.

鸭子是夏季可多食用的动物性食物，鸭性甘微寒。健脾、补虚、清暑。在制作食物中，可以多吃粥、汤易补充水份。早餐和晚餐喝点粥是大有好处。很多粥都属凉血清暑之物，食后既能生津止渴、清热祛暑、凉血，又能补养身体。如荷叶粥能解暑热、止渴解毒、清胃润肠，可治嗓子痛；薏米粥可以除湿。

In summer, people may eat more duck meat that is sweet and slightly cold in nature, which invigorates the spleen, restores qi and relieves heat. Porridge and soup are easy to replenish water for people, so it is good to have some porridge for breakfast and dinner. Porridge removes heat from blood and eliminates summer-heat. Thus, eating porridge can not only produce body fluids and quench thirst, but also clear away summer-heat, remove heat from blood and nourish the body. For instance, the porridge of lotus leaves may relieve summer-heat, quench thirst, detoxify the body, clear away stomach-heat, loose bowels and improve the sore throat. The porridge of barley removes dampness.

夏季吃一些能够补益阳气和津液药物如菊花、藿香、佩兰。五味子、玉竹、酸枣仁也可以适当食用。对于身体特别虚弱的，可根据医生的建议用西洋参、黄芪、白木耳、山药、白术等煮水、煮粥。

In summer, some traditional Chinese medicine may be selected to nourish yang-qi and body fluids, such as chrysanthemums, agastache and eupatorium. It is also proper to eat schisandra, fragrant solomonseal rhizome and wild jujube seeds. Based on doctors’ orders, those who are in poor health may have boiled water or porridge with American ginseng, astragalus, tremella, Chinese yams, white atractylodes rhizome, etc.

夏季致病微生物极易繁殖，食物极易腐败、变质。肠道疾病多有发生。因此，讲究饮食卫生，谨防“病从口入” 。

In summer, pathogenic microorganisms multiply quickly, food spoils easily and intestinal diseases occur frequently. Thus, people need to pay attention to dietary hygiene and avoid diseases entering by the mouth.

夏季饮食调理

Dietary Health Preserving in Summer

  生梨润肺化痰好， 苹果止泻营养高。

黄瓜减肥有成效， 抑制癌症猕猴桃。

番茄补血助容颜， 莲藕除烦解酒妙。

橘子理气好化痰， 韭菜补肾暖膝腰。

萝卜消食除胀气， 芹菜能治血压高。

白菜利尿排毒素， 菜花常吃癌症少。

冬瓜消肿又利尿， 绿豆解毒疗效高。

木耳抗癌散血瘀， 山药益肾浮肿消。

海带含碘散瘀结， 蘑菇抑制癌细胞。

胡椒驱寒兼除湿， 葱辣姜汤治感冒。

鱼虾猪蹄补乳汁， 猪肝羊肝明目好。

Pears moisten the lung and resolve phlegm, and apples prevent diarrhea and contain high nutrition.

Cucumbers help people to lose weight, and kiwis help people to prevent cancer.

Tomatoes help people to nourish blood and improve looks, and lotus roots help people to remove sorrow and sober up.

Tangerines regulate qi and reduce phlegm, and Chinese chives nourish the kidney and warm the knee and the waist.

Radishes promote digestion to remove flatulence, and celery treats high blood pressure.

Cabbages induce diureses to detox the body, and cauliflowers prevent cancer.

Winter melons reduce swelling and induce diureses, and mung beans detox the body.

Edible tree fungi prevent cancer and remove blood stasis, and Chinese yams nourish the kidney and reduce swelling.

The iodine of kelp disperses stasis, and mushrooms inhibit cancer cells.

Pepper dispels cold to remove dampness, and spicy soup of scallions and ginger treats colds.

Fishes, shrimps and pig’s feet promote milk, and the pork liver and the lamb liver improve eyesight.

3、秋季

3. Autumn

《素问·藏气法时论》说：“肺主秋……肺欲收，急食酸以收之，用酸补之，辛泻之” 。酸味收敛补肺，辛味发散泻肺，肺虚者宜酸以补肺，肺实者宜辛以散之，但应注意辛凉发散为宜，所以，要尽可能少食葱、姜等辛温之品，适当多食一点酸味果蔬。秋时肺金当令，肺金太旺则克肝木，故《金匮要略》又有“秋不食肺”之说。

Zang Qi Fa Shi Lun of Su Wen of the Yellow Emperor’s Internal Classic says: “ The lung corresponds to autumn. Qi tends to move inside the body in autumn. Eat sour food to astringe lung-qi. Sour food can nourish lung-qi and pungent food can reduce lung-qi.” Sour food constricts lung-qi and nourishes the lung. Pungent food disperses lung-qi and removes heat from the lung. For people with deficiency syndromes of the lung, they may eat sour food to nourish the lung. For people with excess syndromes of the lung, they may select pungent food to disperse lung-qi. However, it is appropriate to eat pungent, cool-natured food that disperses qi, so eat more sour fruits and vegetables and eat less pungent, warm-natured food, such as onions and ginger. In autumn, lung metal is energetic. If lung metal is too energetic, it will restrain liver wood. Thus, Synopsis of Prescriptions of the Golden Chamber says: “Avoid eating the lung in autumn.”

秋季燥气当令，秋燥易伤津液，故饮食应以滋阴润肺为佳。《饮膳正要》说：“秋气燥，宜食麻以润其燥，禁寒饮” ，《臞仙神隐书》主张入秋宜食生地粥，以滋阴润燥。总之，秋季时节，可适当食用如梨、银耳、葡萄、荸荠、甘蔗、芝麻、糯米、粳米、蜂蜜、枇杷、菠萝、乳品等柔润食物，以益胃生津，有益于健康。

Autumn’s characteristic is dryness and autumn-dryness damages body fluids, so the diet needs to nourish yin and moisturize the lung. Yin Shan Zheng Yao says: “ Because of autumn-dryness, it is proper for people to eat sesame and other food that nourishes yin and moistens the lung and avoid cold drinks.” It is mentioned in Qu Xian Shen Yin Shu that the porridge of dried rehmannia roots can replenish yin essence and moisturize the viscera in autumn. In short, it is good for health to eat food that nourishes yin, moistens the lung, reinforces the stomach and promotes body fluids in autumn, such as pears, tremella, grapes, water chestnuts, sugarcane, sesame, glutinous rice, japonica rice, honey, loquat, pineapples and dairy products.

梨：适用于热病伤津烦渴、消渴症、热咳、痰热惊狂、噎膈、口渴失音、眼赤肿痛、消化不良。饮酒过多。食用方法很多，可以生食、榨汁、炖煮，或者与荸荠、蜂蜜、甘蔗等榨汁同服。功效可以清心、润肺、降火、生津、滋肾、补阴功效。

Pears are suitable for people with the following diseases, such as febrile diseases with impairment of body fluids and excessive thirst, diabetes, coughs of heat type, madness with fear caused by phlegm-heat, dysphagia, thirst and aphonia, red eyes with swelling and pains and indigestion. Besides, people who drink too much alcohol are also suitable to eat pears. There are various methods to eat pears. They can be eaten raw, stewed, juiced alone or juiced with water chestnuts, honey, sugarcane, etc. Eating pears may clear away heart-fire, moisten the lung, remove fire, produce body fluids, nourish the kidney and tonify yin.

银耳：强精、补肾、润肠、益胃、补气、和血、强心、滋阴、润肺、生津、壮身、补脑、提神、美容、嫩肤、延年益寿。适用：肺热咳嗽、肺燥干咳、妇女月经不调、胃炎、大便秘结等病症。

Eating tremella can reinforce essence of life, tonify the kidney, loose bowels, reinforce the stomach, invigorate qi, regulate blood flow, strengthen the heart, nourish yin, moisten the lung and produce body fluids. Furthermore, it may strengthen bodies, nourish the brain, refresh oneself, improve looks, make skin tender and prolong life. And eating tremella is suitable for people with coughs due to lung-heat, dry coughs due to lung-dryness, irregular menstruation, gastritis, constipation and so on.

葡萄：生食能益气血、生津液、利小便；滋阴除燥：或者捣汁蜜煎用开水冲服，可治疗烦热口渴。

Grapes can be eaten raw to benefit qi and blood, produce body fluids, promote urination, nourish yin and remove dryness. Or people may add boiled water into the heated blend of grape juice and honey, and then drink it. This improves dysphoria with smothery sensation and thirst.

从营养学观点，秋燥症的主要症状为：皮肤干裂、口干咽燥、便秘等。饮食多选滋阴食品，如西洋参、银耳、萝卜、莲藕等。秋季饮食要尽可能少食葱、姜、蒜、韭菜等辛味之品，多食些酸味果蔬，有补脾胃、养肺防燥、润肠通便的作用。秋天是呼吸系统疾病高发季节；慢性哮喘、慢性支气管炎的患者发作多以夏末、秋初开始，到了入冬可达高峰；饮食上要禁食寒凉之物，少食辛辣之物及发性物质如羊肉等。重点应注意：咳嗽，秋天干燥，爱吃辣的老人容易引发咳嗽，而咳嗽最损伤肺。使用应少吃辛辣食物，多吃偏酸性食物，如蔬菜水果，可生津益肺。

In nutriology, the main symptoms of autumn-dryness diseases are chapped skin, dryness in the mouth and the throat, and constipation. Choose food that nourishes yin, such as American ginseng, tremella, radishes, lotus roots, etc. In autumn, it is better for people to eat more sour fruits and vegetables to nourish the spleen and the stomach, nourish the lung and prevent dryness, and loose the bowel to relieve constipation and eat less pungent food such as onions, ginger, garlic and leeks. Autumn is the season with a high incidence of respiratory diseases. Chronic asthma and chronic bronchitis usually start in late summer and early autumn, and reach the peak in winter. As for diet, it is necessary to avoid cold-natured or cool-natured food, and eat less pungent food and food that triggers internal heat and phlegm, such as mutton. Pay more attention to coughs. Because of autumn-dryness, seniors who love spicy food are more prone to coughs, which damages the lung most. Hence, eat less pungent food and more sour food, such as vegetables and fruits, which promotes body fluids and tonify the lung.

慢性胃炎在秋天也是复发季节，饮食以温、软、淡、素、鲜为宜，做到定时、定量、少食多餐。不要吃过冷、过硬、过辣、过粘的食物。精神调养对慢性胃病患者也很重要。

Autumn is also the season with the recurrence of chronic gastritis. It is proper to eat warm, soft, light, vegetarian and fresh food. Eat regularly and fix the amount of food. It is better to have many meals but little food each time. Avoid food that is too cold, hard, spicy or sticky. Mental health care is vital for patients with chronic stomach diseases.

腹泻，初秋天气变化多，容易着凉并引发腹泻，应注意防范。冰箱食物应用保鲜膜或保鲜盒储存。一旦发生腹泻可吃一些流质食物如米汁或山药粳米烂粥，酸奶等。

Try to prevent the diarrhea caused by cold due to the changes of weather in early autumn. Store refrigerated food in plastic wrap or containers. If people suffer from diarrhea, they may have some liquid food such as rice porridge, the porridge of Chinese yams and japonica rice, yogurt and so on.

秋季饮食调理

Dietary Health Preserving in Autumn

若要皮肤好，粥里放红枣。

若要不失眠，粥里添白莲。

腰酸肾气虚，煮粥放板栗。

心虚气不足，粥加桂圆肉。

头昏多汗症，粥里加薏仁。

润肺又止咳，粥里加百合。

消暑解热毒，常饮绿豆粥。

乌发又补肾，粥加核桃仁。

若要降血压，煮粥加荷叶。

滋阴润肺好，煮粥加银耳。

秋季防流脑，芥菜煮粥好。

The porridge of red dates improves skin.

The porridge of white lotus improves insomnia.

The porridge of chestnuts improves soreness of the waist and nourishes kidney-qi.

The porridge of longan nourishes the heart and qi.

The porridge of barley improves dizziness and hyperhidrosis.

The porridge of lily bulbs moistens the lung and relieves coughs.

The porridge of mung beans removes summer-heat.

The porridge of walnuts nourishes the kidney and the hair.

The porridge of lotus leaves reduces blood pressure.

The porridge of white fungi nourishes yin and moistens the lung.

The porridge of mustard prevents meningococcal meningitis in autumn.

4、冬季

4. Winter

冬季饮食养生应遵循“养肾防寒”的原则，饮食以滋肾阴补肾阳、增加热量为主。五行学说认为冬季肾气当令，肾是人体生命的原动力，是人体的“先天之本” 。冬季，人体阳气内敛，人体的生理活动也有所收敛。此时，肾既要为维持冬季热量支出准备足够的能量，又要为来年贮存一定的能量，所以此时养肾至关重要。饮食上要时刻关注肾的调养，注意热量的补充，要多吃些动物性食品和豆类，补充维生素和无机盐。羊肉、牛肉、猪肉。大豆、核桃、栗子、松子、黑木耳、黑芝麻、红薯等均是冬季适宜食物，进补是最好的时机。

In winter, dietary health preserving is nourishing the kidney and preventing cold. The diet focuses on nourishing kidney-yin and kidney-yang and increasing calories. In theory of five elements, kidney-qi correspondences to winter. The kidney is not only the prime power of life but also the congenital origin of the body. In winter, yang-qi and the physiological activities of the body are restrained. At this time, it is vital to nourish the kidney because it needs to maintain enough energy for the winter and store a certain amount of energy for the coming year. The diet needs to nourish the kidney and ensure calories. Eat more beans and meat, such as mutton, beef and pork. Besides, supplement vitamins and inorganic salts. The proper food in winter includes soybeans, walnuts, chestnuts, pine nuts, black fungi, black sesame and sweet potatoes. Eating them in winter nourishes the body best.

此外，冬季饮食对正常人来说，应当遵循“秋冬养阴”，“无扰乎阳”的原则，既不宜生冷，也不宜燥热。为避免维生素缺乏，应摄取新鲜蔬菜。冬天如果肾的功能偏旺，如果过多吃一些咸味食品，会使肾水过旺，水克火则伤心。因此冬季不可过食咸味食品，以防肾水过旺；适当“吃苦” ，补益心脏，反而补益肾脏功能，常用食物如：槟榔、橘子、猪肝、羊肝、大头菜、莴苣、醋、茶等。

In addition, the diet in winter follows the principle of “nourishing yin in autumn and winter” and “no disturbance of yang-qi”. It is not advisable to eat raw, cold-natured food or food that causes dryness-heat. Eat fresh vegetables to avoid vitamin deficiencies. In winter, the functions of the kidney are relatively powerful. Too much salty food makes kidney water excessively strong. If kidney water overcomes heart heat, the heart will be damaged. Therefore, avoid eating too much salty food in winter to prevent excessive kidney water. Eating bitter food properly nourishes the heart as well as the kidney. They include betel nuts, oranges, the pork liver, the lamb liver, kohlrabi, lettuces, vinegar, tea, etc.

从中医学“咸入肾”与营养学相结合观点来看，冬季养肾可以适当多吃一些海产品，如海参、蛤蜊等，中医学认为质地沉重而味咸者可补肾，营养学认为海产品含有较丰富的蛋白质，低脂肪，低胆固醇，有强身治病的作用。含有硫酸软骨素，有助于人体生长发育，能够延缓肌肉衰老，增加免疫力；微量元素矾是各种食物含量之首，参与血液中铁的运输，增强造血功能；可抑制多种霉菌和有些癌细胞。

In traditional Chinese medicine, salty food acts on the kidney. On the basis of traditional Chinese medicine and nutriology, people may eat more seafood to nourish the kidney in winter, such as sea cucumbers, clams, etc. In traditional Chinese medicine, it is believed that heavy and salty food can nourish the kidney. In nutriology, seafood is rich in protein, and low in fat and cholesterol, which can strengthen the body and treat diseases. Chondroitin sulfate in seafood promotes human growth, delays muscle aging, and increases immunity. Besides, seafood contains the most microelement alum that participates in the transportation of iron in blood, enhances hematopoietic function, and inhibits some molds and certain cancer cells.

冬季饮食调理

Dietary Health Preserving in Winter

冬季万物皆闭藏，养生滋阴又壮阳。

顺应天时人康泰， 衣食住行均有讲。

胃部下腰需保暖， 慎防脚下寒气凉。

冬令进补勿过量， 适当吃些肉无妨。

羊肉牛肉鸡狗肉， 鳝鱼海参也可尝。

喝酒御寒不可取， 反使体温更下降。

室内温度要稳定， 忽冷忽热不适当。

早睡晚起避风寒， 冷水洗脸增抵抗。

外出增添衣和帽， 下雪出行防摔伤。

防治心脑血管病， 多晒太阳心开朗。

精心保养过寒冬， 升温不忙减衣裳。

All things are stored in winter, and nourish yin and yang to preserve health.

Adapt to the nature and choose proper food, clothes, houses and transportation to keep health.

Keep the stomach and the waist warm and prevent the foot from cold.

Shun excessive nourishment, and eat meat properly.

Mutton, beef, chicken, eel and sea cucumbers are suitable in winter.

Avoid drinking alcohol to keep warm because it makes body temperature drop.

Keep indoor temperature stable and shun sudden changes of temperature.

Sleep early and get up late to avert wind and cold, and wash the face with cold water to increase resistance.

Wear more clothes and hats outdoors and avert falls in snowy days.

Prevent and treat cardiovascular and cerebrovascular diseases, and enjoy more sunshine to stay happy.

Preserve health carefully in winter, and avoid reducing clothes suddenly on warm winter days.

三、各季节生活起居调理

3.The Daily Life Health Preserving in Four Seasons

1、春季

1. Spring

(1)精神调养：春属木，与肝相应。肝主疏泄，在志为怒，恶抑郁而喜调达。故春季养生，既要力戒暴怒，更忌情怀忧郁，要做到心胸开阔，乐观愉快，对于自然万物要“生而勿杀，予而勿夺，赏而不罚”(《四气调神大论》)，在保护生态环境的同时，培养热爱大自然的良好情怀和高尚品德。所以，春季“禁伐木，毋覆巢杀胎夭”(《淮南子·时则训》)，被古代帝王视作行政命令的重要内容之一。而历代养生家则一致认为，在春光明媚，风和日丽，鸟语花香的春天，应该踏青问柳，登山赏花，临溪戏水，行歌舞风，陶冶性情，使自己的精神情志与春季的大自然相适应，充满勃勃生气，以利春阳生发之机。

(1) Mental Health Preserving

Spring belongs to wood and corresponds to the liver. The liver dredges channels by regulating flow of qi and blood. Excessive anger damages the liver. The liver likes stretching instead of being restrained. Thus, in order to preserve health in spring, people need to avoid rage and depression, and stay open-minded, optimistic and happy. It is mentioned in Si Qi Tiao Shen Da Lun of Su Wen of the Yellow Emperor’s Internal Classic that as with flowers and trees in spring, let them flourish instead of destroying them, promote their growth instead of blocking active force, and appreciate them rather than suppressing them. People cultivate a good feeling and noble character of loving the nature while protecting the ecological environment. It is written in Shi Ze Xun of Huai Nan Zi that people should not cut woods, overturn birds’ nests or kill newborn animals in spring, which is regarded as one of the important contents of administrative orders by ancient emperors. All generations of health experts believe that in bright spring days with gentle breezes, singing birds and fragrant flowers, it is good for people to enjoy beautiful scenery, climb up mountains to appreciate flowers, play with water by rivers, sing and dance, and cultivate temperaments. In this way, emotions are adapted to the nature, the body is full of vitality, and people are in accordance with the rules of sending up yang-qi in spring.

具体调养方法：①修身养性。常用方法如下：读书，画画，练书法，提高文化。种花，听曲，玩乐器，陶冶情操。②闭目安神。烦躁不安时，可闭目养神，气沉丹田。30分钟即可心平气和，精神内守，舒畅无比。③宣泄情绪。当有不快乐情绪的时候，可以尝试：健身房健健身，出出汗。到郊外跑跑步，感受大自然。找朋友去K歌，唱岀情绪来。和朋友品品茶，聊岀烦恼事。不能说出来的，对镜自述或打打沙袋。

Health Preserving Methods

① Engage in self-cultivation. Common methods are as follows: reading, painting, practising calligraphy, planting flowers, listening to music, playing musical instruments, and cultivating sentiment. ② Close eyes and calm mind. It is better for people to close eyes, rest mind and move qi to lower-dantian to improve restlessness. Keep sound mind and avoid consuming energy by external things. In 30 minutes, people will feel peaceful and comfortable. ③ Release emotions. There are various ways. For instance, exercise in gyms and sweat a lot to improve bad moods. Go for a run in the countryside to enjoy the nature. Sing with friends to express emotions. Drink tea with friends and talk about troubles. As for confidential troubles, talk to the mirror or punch sandbags.

(2)起居调养：春回大地，人体的阳气开始趋向于表，皮肤腠理逐渐舒展，肌表气血供应增多而肢体反觉困倦，故有“春眠不觉晓，处处闻啼鸟”之说，往往日高三丈，睡意未消。然而，睡懒觉不利于阳气生发。因此，在起居方面要求夜卧早起，免冠披发，松缓衣带，舒展形体，在庭院或场地信步慢行，克服情志上倦懒思眠的状态，以助生阳之气升发。

(2) Daily Life Health Preserving

In spring, yang-qi moves to the exterior and connecting tissue of skin stretches. Increasing qi and blood supply of the exterior of the body leads to drowsiness. Therefore, there are lines, such as “This spring morning in bed I’m lying; not to awake till birds are crying.” And it is common for people to be still sleepy when sun is high up in the sky. However, getting up late is not conducive to sending up yang-qi. Hence, it is better for people to sleep at night, get up early, stroll more outside, have hair hang loose and relax the body. By doing so, people can generate positive emotions, avoid drowsiness and promote yang-qi.

春季气候变化较大，极易出现乍暖乍寒的情况，加之人体腠理开始变得疏松，对寒邪的抵抗能力有所减弱。所以，春天不宜顿去棉衣。特别是年老体弱者，减脱冬装尤宜审慎，不可骤减。为此，《千金要方》主张春时衣着宜“下厚上薄” ，既养阳又收阴。《老老恒言》亦云：“春冻未洋，下体宁过于暖，上体无妨略减，所以养阳之生气” 。凡此皆经验之谈，足供春时养生者参考。

In spring, weather changes greatly and the temperature changes abruptly. In addition, connecting tissue becomes loose, and its resistance to pathogenic cold becomes weak. Thus, it is not advisable to take off winter clothes suddenly in spring, especially for the seniors with poor health. Besides, it is mentioned in Prescriptions Worth a Thousand Gold for Emergencies that clothing in spring is thick for the lower body and thin for the upper body, which not only nourishes yang-qi but also restrains yin-qi. Furthermore, Lao Lao Heng Yan says: “Because of lingering spring chill, keep the lower body warm, and remove the clothes of the upper body gradually to nourish yang-qi.” These are regarded as experience of health preserving in spring.

(3) 预防疾病：初春，由寒转暖，温热毒邪开始活动，致病的微生物细菌、病毒等，随之生长繁殖。因而风温、春温、温毒、温疫等，包括现代医学所说的流感、肺炎、麻疹、猩红热等传染病多有发生、流行。预防措施，一是讲卫生，除害虫，消灭传染源。二是多开窗户，使室内空气流通。三是加强保健锻炼，提高机体的防御能力。根据民间经验，在饮水中浸泡贯众(取未经加工的贯众约500g，洗净，放置于水缸或水桶之中，每周换药一次)；或在住室内放置一些薄荷油，任其挥发，以静化空气；另外，可按5ml/m²食醋，加水一倍，关闭窗户，加热熏蒸，每周二次，对预防流感均有良效。用板蓝根15g、贯众12g、甘草9g，水煎服，一周，预防外感热病效果也佳。每天选足三里、风池、迎香等穴作保健按摩两次，能增强机体免疫功能。

(3)Prevention of Diseases

In early spring, weather changes from cold to warm and warm-heat pathogens become active, which causes the growth of pathogenic bacteria and viruses. Therefore, wind-warm syndromes, spring-warm syndromes, virulent heat pathogens and pestilence are common in spring. Besides, some infectious diseases in modern medicine are prevalent, including influenza, pneumonia, measles and scarlet fevers. There are three preventive measures. The first is to pay attention to hygiene, eliminate pests, and remove the source of infection. The second is to open windows more often to promote air flow. The third is to exercise more to improve the body’s resistance. According to folk experience, wash about 500g of unprocessed basket fern, soak it in drinking water with a water bucket, and change this remedy once a week. Or put some peppermint oil indoors and let it evaporate to purify air. In addition, vinegar (5ml/m²) is added to water that is twice as much as vinegar. Close windows and heat vinegar twice a week. This method is effective in preventing flu. Moreover, decoct 15g of isatis roots, 12g of basket fern, and 9g of liquorice in water. Take the herbal medicine for a week to prevent exopathic febrile diseases. Press Zusanli (ST-36), Fengchi (GB-20), Yingxiang (LI-20) and other points for health care twice a day to enhance the body’s immune function.

四合理

Four Reasonable Aspects

饮食：结构合理，定时适量，温热适宜。

起居：科学睡眠，劳逸结合，生活规律。

运动：积极运动，因人而异，持之以恒。

情志：平和心态，良好情趣，远离陋习。

The diet has reasonable structures, regular mealtimes, appropriate amount and suitable temperature. In daily life, people sleep properly, balance work with rest and follow regular routine. In terms of exercise, people exercise based on their body conditions actively and perseveringly. In the respect of emotions, people keep peaceful mind, cultivate good taste, and stay away from bad habits.

三调养

Three Health Preserving Methods

扶正气：正气，是人体内维持正常生命活动的能力。扶正气，使人体有效抵御各种致病因素的侵袭，是健康的前提。平阴阳：阴阳，是组成人体及自然界整体相对立的两个方面，阴阳失调是导致疾病的根本。平阴阳，是健康的关键。调脏腑：脏腑，是人体内脏的总称。调脏腑，以保证脏腑功能正常发挥，是健康的基础。

Three health preserving methods include strengthening vital-qi, balancing yin and yang and regulating viscera. Vital-qi maintains normal activities of the human body. Strengthening vital-qi prevents the body from various pathogenic factors, which is the prerequisite for health. Yin and yang are two opposite parts that form the human body and the nature. Imbalance of yin and yang is the root of diseases, so balancing yin and yang is vital to health. Viscera is a collective name for internal organs of the human body. Regulating viscera ensures the functions of viscera, which is the basis of health.

养生固本 健康人生

Health Preserving by Strengthening Foundations  Healthy Life

三平衡：健康、家庭、事业的平衡

三富足：时间、财富、精神的富足

三和谐：个人、集体、社会的和谐

Balance among three aspects: balance among health, families and careers

Wealth of three aspects: wealth of time, money and spirit

Harmony of three aspects: harmony of individuals, groups and society

2、夏季

2. Summer

(1)精神调养：夏属火，与心相应，所以在赤日炎炎的夏季，要重视心神的调养。《素问·四气调神大论》指出：“使志无怒，使华英成秀，使气得泄，若所爱在外，此夏气之应，养长之道也” 。就是说，夏季要神清气和，快乐欢畅，胸怀宽阔，精神饱满，如同含苞待放的花朵需要阳光那样，对外界事物要有浓厚兴趣，培养乐观外向的性格，以利于气机的通泄。与此相反，举凡懈怠厌倦，恼怒忧郁，则有碍气机，皆非所宜，嵇康《养生论》说，夏季炎热，“更宜调息静心，常如冰雪在心，炎热亦于吾心少减，不可以热为热，更生热矣。”这里指出了“心静自然凉”的夏季养生法，很有参考价值。

(1) Mental Health Preserving

Summer belongs to fire and corresponds to the heart. Therefore, in hot summer, we must pay attention to heart mind. Si Qi Tiao Shen Da Lun of Su Wen of the Yellow Emperor’s Internal Classic says: “Avoid losing your temper. Let emotions adapt to summer qi and make body’s qi move naturally. Keep great interest in external affairs.  These conform to the rules of summer and growing in summer.” That is to say, in summer, it is better for people to be refreshed, peaceful, happy, broad-minded and energetic. Just like budding flowers need sunshine, people need to feel strong interest in outside world and cultivate optimistic and outgoing personalities to facilitate functional activities of qi. On the contrary, slackness, boredom, anger and depression are harmful to functional activities of qi. Yang Sheng Lun written by Ji Kang says: “ In hot summer, it is proper for people to regulate respiration and calm mind. Imagine that there is ice and snow in the heart, people will not feel too hot. That is to say, avoid being disturbed by hot weather, otherwise the body will feel hotter.” So long as one keeps calm, one doesn’t feel the heat too much, which is of great value to health preserving in summer.

(2)起居调养：夏季作息，宜晚些入睡，早些起床，以顺应自然界阳盛阴衰的变化。“暑易伤气” ，炎热可使汗泄太过，令人头昏胸闷，心悸口渴、恶心、甚至昏迷。所以，安排劳动或体育锻炼时，要避开烈日炽热之时，并注意加强防护。午饭后，需安排午睡，一则避炎热之势，二则可恢复体力。

(2) Daily Life Health Preserving

In summer, it is suitable for people to sleep at night and get up early to adapt to excessive yang leading to yin deficiency. Summer-heat hurts qi and causes excessive sweat, dizziness, chest tightness, palpitations, thirst, nausea and even comas.Therefore, it is better for people to avoid summer-heat and strengthen heat prevention measures during work or exercise. After lunch, it is necessary to take a nap to avert heat and restore energy.

酷热盛夏，每天洗一次温水澡，是一项值得提倡的健身措施。不仅能洗掉汗水、污垢，使皮肤清爽，消暑防病，而且能够锻炼身体。因为温水中冲洗时水压及机械按摩作用，可使神经系统兴奋性降低，扩张体表血管，加快血液循环，改善肌肤和组织的营养，降低肌肉张力消除疲劳，改善睡眠，增强抵抗力。没有条件洗温水澡时，可用温水毛巾擦身，也能起到以上作用。

In hot summer, taking a warm shower every day is a health preserving method worth promoting. It can not only wash away sweat and dirt, refresh skin, remove summer-heat and prevent diseases, but also exercise the body. The water pressure and water massage during the shower can reduce the excitability of the nervous systems, expand superficial blood vessels, accelerate blood circulation, improve the nutrition of skin and tissue, reduce muscular tension, eliminate fatigue, improve sleep, and enhance resistance. When taking warm showers is impossible, people may use warm towels to clean the body, which also has the above functions.

夏日炎热，腠理开泄，易受风寒湿邪侵袭。睡眠时不贪凉，更不宜夜晚住宿有空调的房间，也不宜室内外温差过大。纳凉时不要在房檐下、过道里，且应远门窗之缝隙。可在树萌下、水亭中、凉台上纳凉，但不要时间过长，以防贼风入中得阴暑症。夏日天热多汗，衣衫要勤洗勤换，久穿湿衣或穿刚晒过的衣服都会使人得病。

In hot summer, because of the openness of connecting tissue, the body is easier to be attacked by wind, cold and dampness. During sleep, people need to avoid being attacked by cold, so it is not advisable to turn on air conditioners at night. And it is not good to have a big gap between indoor and outdoor temperature. When people enjoy the cool, avoid staying under the eaves, in the aisles and near the gaps of doors and windows. However, people may enjoy the cool under trees, in pavilions or on balconies for only a short time, because long stays may make people suffer from yin summer-heat syndromes caused by pathogenic wind. Besides, clothes need to be washed and changed frequently because of the sweat caused by hot weather. Wearing wet clothes for a long time can make people sick.

(3)预防疾病：第一，预防暑热伤人。夏季酷热多雨，暑湿之气容易乘虚而入，易致疰夏、中暑等病。疰夏主要表现为胸闷、胃纳欠佳、四肢无力，精神萎靡、大便稀薄、微热嗜睡、出汗多、日渐消瘦。预防疰夏，在夏令之前，可取补肺健脾益气之品，并少吃油腻厚味，减轻脾胃负担，进入夏季，宜服芳香化浊，清解湿热之方，如每天用鲜藿香叶、佩兰叶各10g，飞滑石、炒麦芽各30g，甘草3g，水煎代茶饮。如果出现全身明显乏力、头昏、胸闷、心悸、注意力不能集中、大量出汗、四肢发麻、口渴，恶心等症状，是中暑的先兆。应立即将病人移至通风处休息，给病人喝些淡盐开水或绿豆汤，若用西瓜汁、芦根水、酸梅汤，则效果更好。预防中暑的方法：合理安排工作，注意劳逸结合；避免在烈日下过度曝晒，注意室内降温；睡眠要充足；讲究饮食卫生。另外，防暑饮料和药物，如绿豆汤、酸梅汁、仁丹、十滴水、清凉油等，亦不可少。

(3) Prevention of Diseases

First, prevent summer-heat from harming people. In summer, it is hot and rainy, and summer-heat and dampness may attack the body, which easily causes diseases such as summer fevers and heatstroke.The main symptoms of summer fevers are chest tightness, poor appetites, weak limbs, low spirits, loose stools, slight fevers and drowsiness, more sweat and losing weight. In order to prevent summer-heat, before summer, it is advisable to eat food that nourishes the lung, the spleen and qi, and eat less greasy food with strong flavors to reduce the burden on the spleen and the stomach. In summer, it is proper to eliminate dampness with aromatics and remove damp-heat. For instance, decoct fresh agastache leaves (10g), eupatorium leaves (10g), talcum (30g), parched malt (30g) and licorice (3g) in water and drink it every day. The signs of heatstroke include fatigue, dizziness, chest tightness, palpitations, distractibility, excessive sweat, numb limbs, thirst, nausea and other symptoms. If patients have above symptoms, they should be immediately moved to airy places to rest. Besides, let them drink some light salt water or mung bean soup. And drinking watermelon juice, reed rhizome water or plum juice works better for them. There are some methods to prevent heatstroke, such as arranging work reasonably, alternating work with rest, averting excessive sunlight, staying cool indoors, getting enough sleep and paying attention to food hygiene. Additionally, the drinks and related medicines for preventing heatstroke are also required, including mung bean soup, plum juice, Ren Dan, Shi Di Shui, cooling oil and so on.

第二，适时进行“冬病夏治”保健。从小暑到立秋，人称“伏夏” ，即“三伏天” ，是全年气温最高，阳气最盛的时节。

Second, practise the health care concept of winter diseases being treated in summer. The period from Slight Heat to Beginning of Autumn, known as “Fu Xia” or “Dog days”, is the time of year with the highest temperature and the most yang-qi.

“冬病夏治”是中医学防治疾病的一个富有特色的重要方法，它是根据《素问·四气调神论》中“春夏养阳”的原则，利用夏季气温高，机体阳气充沛，体表经络中气血旺盛的有利时机，通过适当地内服或外用一些方药来调整人体的阴阳平衡，使一些宿疾得以恢复，使一些偏颇体质得以纠正。体现了中医学中人与自然相协调的整体观念和对疾病重视预防为主的理念。

 Winter diseases being treated in summer is a unique and important method of traditional Chinese medicine to prevent and treat diseases. It is based on the principle of nourishing yang-qi in spring and summer that is mentioned in Si Qi Tiao Shen Da Lun of Su Wen of the Yellow Emperor’s Internal Classic. Taking the good opportunity of high temperature in summer, abundant yang-qi in the body and vigorous qi and blood in the channels of the body surface, people can balance the yin and yang of the human body by oral medicine or medicine for external use, so as to treat some chronic diseases and the unhealthy body. This reflects the overall concept of harmony between human and the nature in traditional Chinese medicine and the idea with emphasis on disease prevention.

冬病夏治的方法很多，如针刺、艾灸、理疗、按摩、穴位贴敷以及内服温养阳气的中药和食物等。经历代中医学家的反复实践、反复研究，证明于炎热夏季用中药穴位贴敷治疗冬天发作或容易发作的疾病疗效显著。临床大多选用具有温通经络、温肺化痰、散寒去湿、通行气血、补养阳气、增强体质等作用的白芥子、元胡、甘遂、细辛等中药研成细末，取汁调成膏状，根据病情选取不同的穴位以治疗不同的疾病。如贴敷天突、膻中、肺俞等穴位治疗支气管炎、支气管哮喘；贴敷中脘、足三里等穴位治疗胃痛；贴敷颊车、风池等穴治疗面瘫等均获满意疗效。

There are many ways to treat winter diseases in summer, such as acupuncture, moxibustion, physical therapy, massage, point application, and oral traditional Chinese medicine and food that nourish yang-qi. Based on the repeated practice and research by traditional Chinese medicine experts, it has been proved that in summer point application has a significant effect on the treatment of diseases that occur or tend to occur in winter. In clinical practice, select some Chinese herbs that can promote the flow of qi by warming channels, warm the lung and reduce phlegm, dispel cold and remove dampness, promote qi and blood, nourish yang-qi and enhance constitutions, such as white mustard seeds, rhizoma corydalis, kansui roots and asarum. Grind them into fine powder. Then make plasters with the powder. Choose different points to treat various diseases and the curative effects are good. For instance, bronchitis and bronchial asthma are treated with point application on Tiantu (RN-22), Danzhong (RN-17), Feishu (BL-13), etc. Stomach pain is treated with point application on Zhongwan (RN-12), Zusanli (ST-36), etc. Facial paralysis is treated with point application on Jiache (ST-6), Fengchi (GB-20) and other points.

三伏贴常见适应病证：支气管哮喘、慢性咳嗽、阻塞性肺气肿、体虚易感冒、肺间质疾病、肺功能不全、寒湿腰腿痛、肩周炎、面瘫、中风偏瘫、各种关节炎、慢性鼻炎(过敏性)、慢性鼻窦炎、慢性咽喉炎(过敏性)、咽异感症(梅核气)、慢性胃炎、泄泻等。

The common indications of San Fu Tie (plasters used in dog days) include bronchial asthma, chronic coughs, obstructive emphysema, weakness with susceptibility to colds, interstitial lung diseases, pulmonary insufficiency, waist and leg pains caused by cold and dampness, scapulohumeral periarthritis, facial paralysis, strokes with hemiplegia, various arthritis, chronic allergic rhinitis, chronic sinusitis, chronic allergic pharyngitis, pharyngeal paraesthesia (globus hystericus), chronic gastritis, diarrhea, etc.

对于一些每逢冬季发作的慢性呼吸系统病，如慢性支气管炎、肺气肿、支气管哮喘、腹泻、痹证等阳虚证，可以用白芥子20g、元胡15g、细辛12g、甘遂10g，研细末后，用鲜姜60g捣汁调糊，分别摊在6块直径约5cm的油纸或塑料薄膜上(药饼直径约3cm，如果有麝香更好，可取0.3g置药饼中央)，贴在双侧肺俞、心俞、膈俞，或贴在双恻肺俞、百劳、膏肓等穴位上，以胶布固定。一般贴4～6小时，如感灼痛，可提前取下；局部微痒或有温热舒适感，可多贴几小时。每伏贴一次，每年三次。连续三年，可增强机体非特异性免疫力，降低机体的过敏状态。通过如此治疗，有的可以缓解，有的可以根除。

 White mustard seeds (20g), rhizoma corydalis (15g), asarum (12g) and kansui roots (10g) can be selected to treat some chronic respiratory diseases in winter, such as chronic bronchitis, emphysema and bronchial asthma and insufficiency of yang syndromes, including diarrhea and arthralgia-syndrome. Grind them into fine powder. Squeeze fresh ginger (60g) into liquid, and mix the powder and the liquid to a paste. Then spread the paste on six pieces of oil paper or plastic films that are about five centimeters in diameter. Plasters are about three centimeters in diameter. The curative effect will be better with 0.3g of musk put in the center of the plasters. Put the plasters  on bilateral Feishu (BL-13), Xinshu (BL-15) and Geshu (BL-17) or on bilateral Feishu (BL-13), Jingbailao (EX-HN15), Gaohuang (BL-43), etc. And fix them with tape. The plasters usually stay for four to six hours. If there is burning pain, remove plasters earlier. If there is slight itchiness or comfortable sensation of warmness, keep the plasters for more hours. There are three ten-day periods of a hot season, and the plasters are applied in each ten-day period of a hot season for three consecutive years. The treatment can enhance non-specific immunity and reduce allergies. After the treatment, diseases are alleviated or cured.

3、秋季

3.Autumn

(1)精神调养：秋内应于肺。肺在志为忧，悲忧易伤肺。肺气虚，则机体对不良刺激耐受性下降，易生悲忧情结。秋高气爽，秋天是宜人的季节，但气候渐转干燥，日照减少，气温渐降；草枯叶落，花木凋零，常在一些人心中引起凄凉，垂慕之感，产生忧郁、烦躁等情绪变化。因此，《素问·四气调神大论》指出“使志安宁，以缓秋刑，收敛神气，使秋气平；无外其志，使肺气清，此秋气之应，养收之道也” ，说明秋季养生首先要培养乐观情绪。保持神志安宁，以避肃杀之气；收敛神气，以适应秋天容平之气，我国古代民间有重阳节(阴历九月九日)登高赏景的习俗，也是养收之一法，登高远眺，可使人心旷神怡，一切忧郁、惆怅等不良情绪顿然消散，是调解精神的良剂。

(1) Mental Health Preserving

Autumn corresponds to the lung. The lung is the main organ to express sorrow and excessive sorrow hurts the lung. Lung-qi deficiency leads to declining tolerance to adverse stimuli, which triggers sorrow. Autumn is a pleasant season with fresh air. However, in autumn, weather gets drier, sunshine decreases, and temperature drops. Besides, flowers and trees wither away with falling leaves. These often result in desolation, depression, irritability and other emotional changes. Therefore, Si Qi Tiao Shen Da Lun of Su Wen of the Yellow Emperor’s Internal Classic says: “Keep stable emotions to reduce the influence of autumn bleak sights on the human body. Make the body’s qi move inside to adapt to autumn characteristics. Maintain the normal purifying and descending function of lung-qi. These accord with the rules of autumn and harvesting in autumn.” Hence, cultivating optimism is the first step for health preserving in autumn. Maintain peaceful mind and avoid the awful atmosphere. Keep qi inside the body to accommodate to the autumn characteristics. In ancient China, there is a custom of climbing mountains to enjoy the scenery on the Double Ninth Festival (9th day of the 9th lunar month), which is also a method of health preserving. Ascending heights to enjoy distant views makes people feel relaxed and happy, and dissipates unhealthy emotions such as melancholy. Thus, it is good for mental health.

（2）起居调养：秋季，自然界的阳气由疏泄趋向收敛，起居作息要相应调整。《素问·四气调神大论》说：“秋三月，早卧早起，与鸡俱兴” 。睡眠方面，早卧以顺应阳气之收，早起，使肺气得以舒展，且防收之太过。穿衣方面，初秋暑热未尽，凉风时至，天气变化无常，即使在同一地区也会有“一天有四季，十里不同天”的情况。因而，应须多备几件秋装，做到酌情增减。不宜一下子着衣太多，否则易消弱机体对气候转冷的适应能力，容易受凉感冒。可以适当“秋冻” ：所谓“秋冻” ，通俗地说就是“秋不忙添衣” ，避免因过早添衣过多穿衣服产生的身热汗出、汗液蒸发、阴津伤耗、阴气外泄等情况。但要注意“秋冻”要因人、因天变化而异。特别是老人、小孩，由于其生理功能差，抵抗力弱，在进入深秋时就要注意保暖；若是气温骤然下降，出现雨雪，就不要再“秋冻”了，应根据天气变化及时加减衣服，以稍做活动而不出汗为宜。深秋时节，风大转凉，应及时増加衣服，体弱的老人和儿童，尤应注意。

（2）Daily Life Health Preserving

In autumn, dispersing yang-qi turns to astringing yang-qi, and daily routine needs to be adjusted accordingly. Si Qi Tiao Shen Da Lun of Su Wen of the Yellow Emperor’s Internal Classic says: “ During the three months of autumn, people sleep early and get up early when cocks crow in the morning.” Sleep early to conform to astringing yang-qi. Get up early to disperse lung-qi and prevent astringing too much lung-qi. In terms of dressing, in early autumn, cool breezes are coming when heat is not over. The weather is changeable, so even in the same area, there will be four seasons in one day, and different weather every ten miles. Thus, it is necessary to prepare some autumn clothing and add or remove clothes as appropriate. It is not advisable to add too much clothing immediately, which causes declining abilities to adapt to colder weather and increasing susceptibility to colds. Hence, people may not add clothes immediately in early autumn, which is called Qiu Dong. Qiu Dong may avoid body fluids damage and yin-qi dispersion caused by sweat evaporation. However, Qiu Dong varies with individuals and weather changes, especially for seniors and children. They need to keep warm in late autumn because of their poor physiological functions and weak resistance. If the temperature drops suddenly with rain and snow, people need to wear more clothes in time and add or reduce clothes based on weather. Moreover, mild exercise without sweat is beneficial for health. In late autumn, frail seniors and children should wear more clothes in time when winds turn strong and weather becomes cold.

(3)预防疾病：秋季是肠炎、痢疾、疟疾、“乙脑”等病的多发季节。预防工作显得尤其重要。要搞好环境卫生，消灭蚊蝇。注意饮食卫生，不喝生水，不吃腐败变质和被污染的食物。中药水煎代茶饮如板蓝根、马齿苋等煎剂，对肠炎、痢疾的流行可起到一定的防治作用；为防治“乙脑”则应按时接种乙脑疫苗。

(3) Prevention of Diseases

Enteritis, dysentery, malaria, epidemic encephalitis B and other diseases occur frequently in autumn, so preventing the diseases is particularly important. It is necessary to improve environmental sanitation and eliminate mosquitoes and flies. Pay attention to dietary hygiene by avoid drinking raw water and eating rotten or contaminated food. Decoctions of traditional Chinese medicine, such as isatis roots and purslanes can prevent enteritis and dysentery. People should be vaccinated on time to prevent and treat epidemic encephalitis B.

秋季总的气候特点是干燥，故常称之为“秋燥” 。燥邪伤人，容易耗人津液，常见口干、唇干、鼻干、咽干、舌上少津、大便干结、皮肤干，甚至皲裂。预防秋燥除适当多服一些维生素外，还应服用宣肺化痰、滋阴益气的中药，如人参、沙参、西洋参、百合、杏仁、川贝等，对缓解秋燥多有良效。

The general weather in autumn is dry, so it is often called “autumn-dryness”. Autumn-dryness harms people and consumes body fluids. The symptoms include the dryness in the mouth, the lip, the nose and the throat, less fluids on the tongue, dry stools, dry skin, and chaps. To prevent and relieve autumn dryness, people may take some vitamins properly and traditional Chinese medicine that ventilates the lung and resolves phlegm and nourishes yin and replenishes qi, such as ginseng, adenophora roots, American ginseng, lily bulbs, almonds, bulbus fritillariae cirrhosae, etc.

4、冬季

4. Winter

(1)精神调养：为了保证冬令阳气伏藏的正常生理不受干扰，首先要求精神安静。为此，《素问·四气调神大论》有“冬三月，此为闭藏……使志若伏若匿。若有私意，若已有得”之说。意思是欲求精神安静，必须控制情志活动。做到如同对待他人隐私那样秘而不宣，如同获得了珍宝那样感到满足。如是，则“无扰乎阳” ，养精蓿锐，有利于来春的阳气萌生。

(1) Mental Health Preserving

Peaceful mind is the first step to ensure that yang-qi is stored in winter without disturbance. Si Qi Tiao Shen Da Lun of Su Wen of the Yellow Emperor’s Internal Classic says: “ All things are stored and hidden during the three months of winter. Keep emotions deep inside, just like keeping a secret or hiding what you want.” It means that stable emotions are required to keep peaceful mind. It’s like keeping secrets or feeling satisfied while getting treasure. By doing so, people follow the rules of “no disturbance of yang-qi” and nourishing essence and qi, which is conducive to yang-qi in the coming spring.

（2）起居调养：冬季起居作息，中医养生学的主张，如：《素问·四气调神大论》所说：“冬三月，此为闭藏。水冰地坼，无扰乎阳；早卧晚起，必待日光。……去寒就温，无泄皮肤，使气亟夺，此冬气之应，养藏之道也” 。《干金要方·道林养性》也说：“冬时天地气闭，血气伏藏，人不可作劳汗出，发泄阳气，有损于人也” 。在寒冷的冬季里，不应当扰动阳气，破坏阴成形大于阳化气的生理比值。因此，要早睡晚起，日出而作，以保证充足的睡眠时间，以利阳气潜藏，养精积蓄。

（2）Daily Life Health Preserving

In terms of daily life health preserving of traditional Chinese medicine, Si Qi Tiao Shen Da Lun of Su Wen of the Yellow Emperor’s Internal Classic says: “ All things are stored during the three months of winter. The water freezes and the earth cracks. Sleep early and get up late when sun rises without disturbing yang-qi. Keep away from cold condition and stay close to warm condition. Avoid the loss of yang-qi caused by excessive sweat.These are in accordance with the rules of winter and storing in winter.” Besides, Dao Lin Yang Xing of Prescriptions Worth a Thousand Gold for Emergencies says: “ Qi and blood are stored in winter. It is good for health to avoid excessive sweat and the loss of yang-qi.”In cold winter, avoid disturbing yang-qi to protect the state of Yin Cheng Xing being stronger than Yang Hua Qi. Yin Cheng Xing means yin is in charge of shape. Yang Hua Qi means yang is in charge of formation of energy.Therefore, it is necessary to sleep early, get up late, and work at sunrise to ensure sufficient sleep, store yang-qi and nourish essence.

防寒保暖是冬季养生重要原则之一，必须根据“无扰乎阳”的养藏原则，做到恰如其分。衣着过少过薄，室温过低，则既耗阳气，又易感冒。反之，衣着过多过厚，室温过高，则腠理开泄，阳气不得潜藏，寒邪亦易于入侵。特别提倡冬保三暖。

Preventing cold and keeping warm is one of the important principles of health preserving in winter. It is best to follow the principle of “no disturbance of yang-qi” properly to maintain health. Less clothing and low indoor temperatures consume yang-qi and cause colds. On the contrary, more clothing and high indoor temperatures lead to connecting tissue openness, failure in storing yang-qi and pathogenic cold invasion. In winter, it is particularly recommended that keep the head, the back and the foot warm.

一要保头暖。中医学认为“头为诸阳之汇” ，一方面就阴阳而言，人体上部为阳，头为最高位，人体清阳上升，出上窍；另一方面，人体14条主干经络中7条属性为阳的经脉汇聚于头部。而冬季寒邪当令，“寒为阴邪易伤阳气” ，头部保暖就是保护阳气，是冬季养生的重要措施，特别是老年人尤应重视，因为老年人的血管已经出现硬化，如果受凉的话，难免造成脑血管收缩，轻则会感到头昏、头痛，重则会发生脑血管意外。保头暖最好的方法就是外出要带好帽子。选戴帽子应注意以下几点：①首先要选择比头略大一点的，老年人戴的帽子应注意不宜太紧，一般可在买帽前先用皮尺量头围一周，然后放大一厘米半即可。②其次要注意材质，头皮爱出油的人，要戴透气、轻薄的帽子，体质较弱易感冒的人，要戴呢料或毛线帽子。③再次是时间，长时间戴帽子，会导致头皮毛孔呼吸不畅导致脱发。因此早晚外出时戴，进入室内就该拿掉，正午阳光好的时候，也可短暂摘掉帽子让头皮透透气。

First, keep the head warm. In traditional Chinese medicine, the head is the confluence of all yang channels. On the one hand, in terms of yin and yang, the upper part of the human body is yang, the head is in the highest position and lucid yang ascends to the upper orifices. On the other hand, among 14 main channels of the human body, there are seven yang channels on the head. Pathogenic cold is in accord with winter and cold is yin pathogens that damage yang-qi easily. Keeping the head warm is protecting yang-qi and it is an important method to stay healthy in winter, especially for seniors. Because of the hardening of the arteries of the elderly, if they are attacked by cold, they will have cerebral vasoconstriction that causes dizziness, headaches and cerebrovascular diseases. The best way to keep the head warm is to wear a hat outdoors. Pay attention to the following points for choosing hats: ① First, choose a hat that is slightly larger than your head. The hat for seniors should not be too tight. Generally speaking, the head circumference is measured with a band tape, and the head circumference of the hat is one and a half centimeters larger than the actual head circumference.②Secondly, pay attention to the materials of hats. Breathable, light hats are more suitable for people with oily scalps. Woolen or knitting wool hats are more appropriate for people who are susceptible to colds caused by weak constitutions. ③ Pay attention to the time of wearing hats. Wearing a hat for a long time leads to hair loss due to poor breathing of the pores of scalps. Therefore, wear a hat outdoors in the morning or in the evening, and take off the hat indoors. Take off the hat in the noonday sun for a short time to let the scalp breathe.

二要保背暖。除了头为诸阳之汇外，中医学还认为人体背为阳，为督脉循行之所，“背者胸中之府”(出自《素问·脉要精微论》)。心肺居于胸中，寒冷刺激可引发心脏疾患，肺系疾患，以及颈椎病、腰椎病等。对一些患有心血管病、支气管炎、哮喘、过敏性鼻炎、颈腰椎疾病老年人来说，尤其要注意背部保暖。冬季，老年人除了穿一般的棉袄外，最好穿一件紧身的棉背心或皮背心。此外背部保暖，不仅限于背部不受凉，还应包括更为主动的对背部经络的“刺激” ，从而有益于“背暖” 。正确又容易操作的背部“刺激” (保健)措施主要有以下两种。①擦背：操作者五指并拢，用手指及掌在背部正中及脊柱两侧反复上下揉擦。开始时间不宜过长，以后逐渐延长时间，以皮肤发热、自我感觉舒服为度。可于每天晨起和睡前各做一次，注意不要用力过猛，以免损伤皮肤。②捶背：操作者手呈半握拳状，用掌根、掌侧拍打或叩击背部。动作尽可能地和谐，力量要均匀、缓和，以能耐受并感到舒适为度。每分钟可叩击或拍打60～80次，每次10～15分钟，每日1～2次。

Second, keep the back warm. In traditional Chinese medicine, the head is the confluence of all yang channels. Besides, the back is yang and Du Channel is on the back. It is mentioned in Mai Yao Jing Wei Lun of Su Wen of the Yellow Emperor’s Internal Classic that the points of five viscera are on the back. The heart and the lung are in the chest, and cold stimulation can cause heart diseases, pulmonary system diseases, cervical spondylosis, lumbar spondylosis, etc. For the seniors with cardiovascular diseases, bronchitis, asthma, allergic rhinitis, cervical spondylosis or lumbar spondylosis, it is very important for them to keep the back warm. In winter, it is better for the elderly to wear a tight cotton vest or leather vest in addition to a general cotton jacket. Keeping the back warm includes not only preventing the back from cold, but also active stimulation of the back’s channels. There are two methods to stimulate the back and they are easy to operate. ①Rub the back. Put five fingers together, and rub repeatedly up and down the middle of the back and bilateral sides of the spine with the finger and the palm. The time should not be too long at first, and then gradually extend the time to make the skin feel warm and comfortable. Operate this once after waking up in the morning and once before sleep at night every day. Avoid rubbing too hard to protect the skin. ②Tapping the back. The hand is half clenched. Tap the back with the palm’s root and the palm’s side.The tapping needs to be as harmonious as possible. The strength needs to be even, moderate and tolerable to make the skin feel comfortable. Tap 60 to 80 times per minute. The tapping lasts 10 to 15 minutes each time. Operate this once or twice every day.

三要保足暖。冬季养生的另一个原则就是以养肾为先。足底乃肾经起始之所。一旦脚部受寒，可引发肾精肾气受损、经脉寒凝，导致内脏疾患、血管病变，还可使抵抗力下降，病毒、细菌乘虚而入，引发外感疾病。故保足暖也非常重要，保足暖是补肾特别是冬季养肾的重要措施。无论外出或在室内均应注意足部保暖。保足暖应做到：外岀：鞋袜应足够保暖。睡眠：在下肢特别是足部增加被褥。睡前：经常足浴。即温水泡脚。水温以个人能耐受又不至于烫伤为佳。

Third, keep the foot warm. Nourishing the kidney first is the principle of health preserving in winter. The kidney channel begins from plantae. Cold attacking the foot can result in the damage to the essence and qi of the kidney and constrictive channels, leading to visceral diseases, vascular diseases and reduced resistance. Viruses and bacteria can take advantage of the weakness to attack the body and trigger exogenous diseases. Hence, keeping the foot warm is vital to keep health and nourish the kidney, especially in winter. The following methods are used to keep the foot warm indoors and outdoors. Select proper shoes and socks to keep the foot warm outdoors. Add quilts under the lower leg, especially the foot, during sleep. Additionally, soak the foot in warm water before sleep. People can tolerate the heat of the water without scalding their skin.

此外，《素问·金匮真言论》说：“夫精者身之本也，故藏于精者，春不病温”。说明冬季节制房事，养藏保精，对于预防春季温病，也具有非常重要意义。

Additionally, Jin Gui Zhen Yan Lun of Su Wen of the Yellow Emperor’s Internal Classic says: “ Essence is the foundation of the human body. If yin essence is stored inside the body, there will be no febrile diseases in spring.” This shows that abstaining from sexual intercourse to nourish and store essence in winter can effectively prevent febrile diseases in spring.

（3）防病保健：冬季是麻疹、白喉、流感、腮腺炎等疾病的好发季节，除了注意精神、饮食运动锻炼外，还可用中药预防，如大青叶、板蓝根对流感、麻疹、腮腺炎有预防作用；黄芩可以预防猩红热；兰花草、鱼腥草可预防百日咳；生牛膝能预防白喉。这些方法简便有效，可以酌情釆用。冬寒也常诱发痼疾，如支气管哮喘、慢性支气管炎等，心肌梗塞等心血管病、脑血管病，以及痹证等，也多因触冒寒凉而诱发加重。因此防寒护阳，是至关重要的。同时，也要注意颜面、四肢的保健，防止冻伤。

（3）Prevention of Diseases

Diseases such as measles, diphtheria, flu and mumps are common in winter.  Good mental states, healthy diet and proper exercise can prevent the diseases. Besides, traditional Chinese medicine can also prevent the diseases. Folium isatidis and isatis roots can prevent flu, measles and mumps. Scutellaria baicalensis can prevent scarlet fever. Orchids and houttuynia can prevent whooping coughs. Raw achyranthes roots can prevent diphtheria. These methods are simple and effective, so people may select them appropriately. Coldness of winter often induces chronic diseases, such as bronchial asthma, chronic bronchitis, cardiovascular diseases (myocardial infarction), cerebrovascular diseases, arthralgia syndromes and so on. And these diseases are aggravated by coldness. Thus, it is very important to avoid cold and protect yang-qi. Meanwhile, protect the face and limbs from frostbite.

四、各季节运动调理

4. The Exercise Health Preserving in Four Seasons

1、春季

1. Spring

在寒冷的冬季里，人体的新陈代谢，藏精多于化气，各脏腑器官的阳气都有不同程度的下降，因而入春后，应加强锻炼。到空气清新之处，如公园、广场、树林、河边、山坡等地，玩球、跑步、打拳、做操，形式不拘，取己所好，尽量多活动，使春气升发有序，阳气增长有路，符合“春夏养阳” 的要求。年老行动不便之人，乘风日融和，春光明媚之时，可在园林亭阁虚敞之处，凭栏远眺，以畅生气。但不可默坐，免生郁气，碍于舒发。

In cold winter, the storing of essence is more than transforming into qi, and the yang-qi of viscera decreases to different degrees. Thus, more exercise is good for health in spring. Go to places with fresh air, such as parks, squares, woods,  riversides and hillsides. Choose any sports you like, such as playing ball games, running and doing taijiquan. Try to do more exercise to promote spring qi and yang-qi, which is in line with the rule of nourishing yang-qi in spring and summer. In peaceful, sunny days, the seniors who have difficulty in walking may look far into distance to promote qi in spacious places, such as gardens and pavilions. However, they need to avoid sitting still to prevent the stagnation of qi.

2、夏季

2. Summer

夏天运动锻炼，最好在清晨或傍晩较凉爽时进行，场地宜选择公园、河湖水边、庭院空气新鲜处，锻炼项目以散步、慢跑、太极拳、气功、广播操为好，有条件最好能到高山森林、海滨地区去疗养，夏天不宜做过分剧烈的运动。因为剧烈运动，可致大汗淋漓，汗泄太多，不仅伤阴，也伤损阳气。出汗过多时，可适当饮用盐开水或绿豆盐汤，切不可饮用大量凉开水；不要立即用冷水冲头、淋浴。否则，会引起寒湿痹证、“黄汗”等多种疾病。

In summer, it is better to exercise in early morning or late afternoon when it gets cooler. Choose places with fresh air, such as parks, waterside and courtyards. The proper exercise includes walking, jogging, taijiquan, qigong and setting-up exercises to music. It is best to go to mountains, forests and coastal areas to recuperate. Strenuous exercise results in excessive sweat, which damages yin and yang-qi, so it is not advisable to do strenuous exercise in summer. Besides, it is proper for people with excessive sweat to drink salt boiled water or mung bean soup. Moreover, avoid drinking plenty of cool boiled water, rinsing the head with cold water and taking cold showers. Otherwise, people may suffer from some diseases such as tawny sweat and arthralgia-syndromes caused by cold-dampness.

3、秋季

3. Autumn

秋季，天高气爽，是开展各种运动锻炼的好时期。可根据个人具体情况选择不同的锻炼项目，亦可采用《道藏·玉轴经》所载秋季养生功法，即秋季吐纳健身法，对延年益寿有一定好处。具体做法：每日清晨洗漱后，于室内闭目静坐，先叩齿36次，再用舌在口中搅动，待口里液满，漱炼几遍，分3次咽下，并意送至丹田，稍停片刻，缓缓做腹式深呼吸。吸气时，舌舔上腭，用鼻吸气，用意将气送至丹田。再将气慢慢从口呼出，呼气时要稍揾(音致，擦的意思)口，默念呬(音审)，但不要出声。如此反复30次。秋季坚持练此功，有保肺强身之功效。

With clear sky and fresh air, autumn is a good time for various sports and exercise. People may choose various exercise based on specific circumstances. For instance, people may choose breathing exercise that is mentioned in Yu Zhou Jing of Dao Zang as a health preserving method in autumn. The exercise can prolong life and its steps are as follows. Every morning after washing the face and rinsing the mouth, sit still in the room with eyes closed. Knock the tooth 36 times. Then move the tongue in the mouth until the mouth is full of liquid. Swallow the liquid in three times, and let will send the liquid to lower-dantian. Pause for a moment and take deep abdominal breaths slowly. Inhale through the nose while licking the upper palate with the tongue. Then let will send qi to lower-dantian. Next, exhale qi from the mouth slowly while reading “shen” sound in pinyin silently and repeat it 30 times. Practicing this exercise in autumn can protect the lung and strengthen the body.

4、冬季

4. Winter

“冬天动一动，少闹一场病；冬天懒一懒，多喝药一碗” 。这句民谚，是以说明冬季锻炼的重要性。

A folk proverb says, “If you exercise more in winter, you will avoid more diseases and if you are lazy in winter, you will take more medicines.” The proverb explains the importance of winter exercise.

冬日虽寒，仍要持之以恒进行自身锻炼，但要避免在大风、大寒、大雪、雾露中锻炼。还须指出，在冬天早晨，由于冷高压的影响，往往会发生逆温现象，即上层气温高，而地表气温低，大气停止上下对流活动，工厂、家庭炉灶等排出的废气，不能向大气层扩散，使得户外空气相当污浊，能见度大大降低。有逆温现象的早晨，在室外进行锻炼不如室内为佳。

Although weather is cold in winter, it is still necessary to continue exercising. Meanwhile, people need to avoid strong wind, extreme cold, heavy snow, fog or dew during exercise. Additionally, due to the influence of cold high, temperature inversion often occurs in winter morning. That is to say, because of high temperature of the upper atmosphere and low temperature of the earth’s surface, the atmosphere stops convective activities. The exhaust gas from factories and household stoves can not diffuse into the atmosphere, inducing dirty outdoor air and poor visibility. Hence, in the morning with the temperature inversion, indoor exercise is better than outdoor exercise.

五、各季节自我保健方法

5.The Self-care Methods in Four Seasons

1、春季

1. Spring

(1) 健肝锻炼：保健肝脏的运动锻炼的原则是动作舒展、流畅、缓慢，符合肝气生发、畅达的特点，可选太极拳、八段锦、易筋经、气功、导引等。此外，亦可配合简易的养肝保健锻炼法，此法取右侧卧，略抬高臀部的体位，缓慢做腹式呼吸动作，连续作20～30分钟，每日作2～3次，有利于肝脏休息，还可防治肝脏下垂。

(1) Exercise for Nourishing the Liver

The exercise is stretching, smooth and slow, which is in line with rising, dispersing and unblocked liver-qi in spring. Taijiquan, baduanjin, yijinjing, qigong, and physical and breathing exercise are all proper in spring. And people may do simple exercise for nourishing the liver and its steps are as follows. First, lie on the right side and raise the hip slightly. Second, take abdominal breaths slowly for 20 to 30 minutes each time. Practising this two or three times a day not only helps the liver to rest but also prevents and treats hepatoptosis.

(2) 护肝保健操：①推搓两胁法。双手按腋下，顺助骨推搓至胸前两手接触时返回，来回推搓20次。有保肝和降血压作用。②揉大敦穴。用左手拇指按压右足大敦穴(足大趾甲根部外侧)，左右各旋按压15次，右手按压左足大敦穴，手法同前。③揉三阴交穴。用左右手拇指按压对侧三阴交穴(内踝尖上3寸，胫骨后缘处)，左右各旋按压15次。④按太冲穴。用左右手拇指按对侧足太冲穴(足背第一、二趾骨之间)，从骨缝的间隙按压并沿前后滑动，各20次。

(2) Exercise for Protecting the Liver

① Rub the rib. Press the underarm with both hands. Then rub along the rib to the chest. When two hands touch, they return to the underarm. Practise this 20 times. It can protect the liver and lower blood pressure. ② Rub on Dadun (LV-1). Use the left thumb to press the Dadun (LV-1) point (the outside of the big toenail’s root) of the right foot. Twirl the left thumb 15 times while pressing the thumb on Dadun (LV-1). Press the Dadun (LV-1) point of the left foot with the right thumb, and the technique is the same as before. ③ Rub on Sanyinjiao (SP-6). Press the Sanyinjiao (SP-6) point (three cun above the tip of the medial malleolus and the posterior edge of the tibia) on the right side with the left thumb. Twirl the left thumb 15 times while pressing the thumb on Sanyinjiao (SP-6). The operation of the opposite side is the same as before. ④Press on Taichong (LV-3). Press the Taichong (LV-3) point (between the first phalanx and second phalanx of the instep) of the right foot with the left thumb. Press the gap between the first phalanx and second phalanx with the left thumb and rub the gap back and forth 20 times. The operation of the opposite side is the same as before.

2、夏季

2. Summer

夏季酷热多雨，暑湿之气容易乘虚而入，易致疰夏、中暑等病。疰夏主要表现为胸闷，胃纳欠佳、四肢无力，精神萎靡、大便稀薄、微热嗜睡、出汗多、日渐消瘦。预防疰夏，在夏令之前，可取补肺健脾益气之品，并少吃油腻厚味，减轻脾胃负担，进入夏季，宜服芳香化浊，清解湿热之方，如每天用鲜藿香叶、佩兰叶各10g，飞滑石、炒麦芽各30g，甘草3g，水煎代茶饮。

In summer, it is extremely hot and rainy, so heat and dampness are easy to invade the body, which causes diseases such as summer fevers and heatstroke. The main symptoms of summer fevers are chest tightness, poor appetite, weak limbs, low spirits, loose stools, slight fevers and drowsiness, more sweat and losing weight. To prevent summer fevers, before summer, eat food that nourishes the lung, strengthens the spleen and replenishes qi, and eat less greasy food with strong flavors to reduce the burden on the spleen and stomach. In summer, it is proper to eliminate dampness with aromatics and remove damp-heat. For instance, decoct fresh agastache leaves (10g), eupatorium leaves (10g), talcum (30g), parched malt (30g) and licorice (3g) in water every day and take it like drinking tea.

如果出现全身明显乏力、头昏、胸闷、心悸、注意力不能集中、大量出汗、四肢发麻、口渴，恶心等症状，是中暑的先兆。应立即将病人移至通风处休息，给病人喝些淡盐开水或绿豆汤，若用西瓜汁、芦根水、酸梅汤，则效果更好。预防中暑的方法：合理安排工作，注意劳逸结合；避免在烈日下过度曝晒，注意室內降温；睡眠要充足；讲究饮食卫生。另外，防暑饮料和药物，如绿豆汤、酸梅汁、十滴水、清凉油等，亦不可少。

The signs of heatstroke include fatigue, dizziness, chest tightness, palpitations, inability to concentrate, excessive sweat, numb limbs, thirst, nausea and other symptoms. Move the patients with above symptoms to airy places to rest immediately. Besides, let them drink some light salt water or mung bean soup. And drinking watermelon juice, reed rhizome water or plum juice works better for them. There are some methods to prevent heatstroke, such as arranging work reasonably, alternating work with rest, avoiding excessive expose to sunlight, staying cool indoors, getting enough sleep and paying attention to food hygiene. Additionally, the drinks and related medicines for preventing heatstroke are also required, including mung bean soup, plum juice, Shi Di Shui, cooling oil and so on.

夏季高温多汗，水分蒸发明显，血瘀粘稠度增加，容易引发心血管疾病，在充分补充水分的基础上，可以采取自我保健按摩的方法预防。按揉内关、神门、郄门各2分钟，每日2-3次，以拇指按揉法按揉。

In summer, high temperature results in more sweat and increasing viscosity of blood, which causes blood stasis. Blood stasis can lead to cardiovascular diseases easily. Thus, it is good for health to stay hydrated. Besides, people may massage themselves to prevent the diseases. For instance, press Neiguan (PC-6), Shenmen (HT-7) and Ximen (PC-4) with the thumb for two minutes each time. And massage two or three times a day.

3、秋季 

3. Autumn

(1) 吐纳健身。秋季，天高气爽，是开展各种运动锻炼的好时期。可根据个人具体情况选择不同的锻炼项目，一般可采用秋季吐纳健身法，对延年益寿有一定好处。具体做法：每日清晨洗漱后，于室内闭目静坐，先叩齿36次，再用舌在口中搅动，待口里液满，漱炼几遍，分3次咽下，并意送至丹田，稍停片刻，缓缓做腹式深呼吸。吸气时，舌舔上腭，用鼻吸气，用意将气送至丹田。再将气慢慢从口呼出，呼气时要稍揾(音致，擦的意思)口，默念呬(音审)，但不要出声。如此反复30次。秋季坚持练此功，有保肺强身之功效。

(1) Breathing Exercise

With clear sky and fresh air, autumn is a good time for various exercise. The exercise varies with the individual. In general, breathing exercise is used to prolong life. The exercise’s steps are as follows. Every morning after washing  the face and rinsing the mouth, sit still in the room with eyes closed. Knock the tooth 36 times. Then move the tongue in the mouth until the mouth is full of liquid. Swallow the liquid in three times, and let will send it to lower-dantian. Pause for a moment and take deep abdominal breaths slowly. Inhale through the nose while licking the upper palate with the tongue. Then let will send qi to lower-dantian. Next, exhale qi from the mouth slowly while reading “shen” sound in pinyin silently and repeat it 30 times. Practicing this exercise in autumn can protect the lung and strengthen the body.

(2)调理秋乏。秋季人们会有困倦疲乏的感觉，这种现象被称之为秋乏。秋乏是补偿夏季人体超常消耗的保护性反应。虽然经过一段时间的调整与适应，秋乏会自然而然地消除，但为了不因此影响工作和生活，最好还是采取相应的防治措施。适当的体育锻炼，如散步、慢跑、太极拳等，但开始时强度不宜太大，应逐渐增加运动量，也不要过度运动，避免增加疲惫感，反而不利于调节秋乏。尽可能充足睡眠。饮食宜清淡，避免油腻；多吃富含维生素的食物，如胡萝卜、藕、梨、蜂蜜、芝麻、木耳等；多吃含钾的食物。适当饮茶。

(2) Regulate Autumn Weariness

In autumn, people feel sleepy and tired, which is called autumn weariness. Autumn weariness is a protective response to compensate for the excessive consumption of the human body in summer. Autumn weariness will be eliminated after a period of adjustments and adaptation. However, it is better to take some measures to prevent and improve the symptoms related with autumn weariness. For instance, exercise is one of the measures. Appropriate physical exercise includes walking, jogging, taijiquan and so on. Nevertheless, avoid high intensity of the exercise at the beginning, and increase the amount of the exercise gradually. Avert excessive exercise that increases fatigue. Besides, get enough sleep. Furthermore, eat light food and avoid greasy food. Eat more food with rich vitamins, such as carrots, lotus roots, pears, honey, sesame, edible tree fungi and food with potassium. Drink tea properly.

(3)预防秋燥：秋天干燥的气候，使人常感到口鼻咽喉干燥以及发生燥咳，又因肺与大肠相表里，秋令还可出现大便燥结。此外，秋燥还可导致口唇干燥、皮肤干裂以及毛发脱落。为避免上述情况出现，可采取以下措施。

(3) Prevent Autumn-dryness

Dry weather in autumn leads to dry coughs and dryness in the mouth, the nose and the throat. Because the lung and the large intestine are interrelated, people often suffer from constipation in autumn. In addition, autumn-dryness results in dry lips, chapped skin and hair loss. The following measures may be taken to prevent autumn-dryness.

补充水分：每天喝1500-2000ml开水。饮水要少量多次，一般每次以300-500ml为宜。多吃水果：梨、甘蔗、苹果、葡萄、香蕉及绿叶蔬菜以助生津防燥，少吃辣椒、葱、姜、蒜等辛辣燥烈之物。洗澡不宜用碱性强的肥皂，应选用刺激性较小的香皂等。笑口常开，经常笑，不但能保养肺气，还可以驱除抑郁、消除疲劳、解除胸闷、恢复体力。

Stay hydrated. Drink 1500 to 2000 ml of boiled water every day. Drink a small amount of water each time and drink several times. Generally, drink 300 to 500ml water each time. Eat more fruit such as pears, sugar cane, apples, grapes and bananas. Eat green vegetables to promote body fluids and prevent dryness. Eat less pungent food such as peppers, onions, ginger and garlic. Select scented soaps that are mild on the skin for showers instead of the soaps with strong alkaline. Laughing can not only nourish lung-qi, but also improve depression, eliminate fatigue, relieve chest tightness, and restore physical strength.

4、冬季 

4. Winter

耐寒锻炼：适度的耐寒锻炼对人体的心血管、呼吸、消化、运动、内分泌系统都有帮助，从而能减少冠心病、脑血管意外、感冒、咳嗽、关节炎、肥胖病等的发生。同时耐寒能使人长寿，对于年轻人来说，耐寒还可以锻炼人的坚强意志和顽强精神，所以冬季提倡适度的耐寒锻炼。

Cold-resistant Exercise

Moderate cold-resistant exercise can strengthen cardiovascular, respiratory, digestive, motor and endocrine systems of the human body, so it can prevent coronary heart diseases, cerebrovascular diseases, colds, coughs, arthritis and obesity. Furthermore, cold-resistant exercise makes people live longer and cultivates strong will and spirit for young people, so moderate cold-resistant exercise is advocated in winter.

但是耐寒锻炼一定要注意时间、力度、个人条件等因素，不可盲目、不可过度。适宜大多数人的方法一般有以下两种：

However, people need to pay attention to some factors in cold-resistant exercise, such as time, strength and individual conditions. Avoid doing exercise blindly and excessively. There are two methods that are suitable for most people.

（1）深呼吸：天气好的清晨到室外做一定程度的深呼吸活动。冬日里选取晴天、无风的早晨，太阳岀来后，到树林或绿地中，进行有规律的深呼吸运动，充分呼出、充分吸入，一呼一吸为一次，每分钟做10次左右，休息2-3分钟后重复一次，每个早晨做5次。

(1)Take Deep Breaths

Take deep breaths outside in the morning when the weather is good. In winter, choose a sunny, windless morning. After sun rises, take deep breaths in the woods or in the green areas. Fully exhale and inhale. A deep breath consists of an exhalation and an inhalation. Take ten deep breaths per minute and repeat after two to three minutes of rest. A set of exercise includes ten deep breaths. Take five sets of the exercise every morning.

（2）冷水洗脸。地点一般在室内进行，时间以中午为宜，不宜在刚醒或睡前进行，每天一次，每次3-5分钟，老年人酌情减少。一般仅限于面部、双手冷水洗浴，达到一定程度锻炼即可，不提倡全身冷水浴，特别提醒：对于身体素质较好、身体条件允许的部分年轻人来说，可以适当进行冬泳。对于大多数人来说，一般不提倡采取冬泳锻炼方式。

(2)Wash the Face with Cold Water

In general, wash the face with cold water indoors at noon. It is not proper to do this after waking up or before sleep. Wash the face with cold water once a day and each time lasts three to five minutes. Seniors need to reduce the frequency and the length according to their circumstances. Generally speaking, only wash the face and the hand with cold water. Cold showers are not recommended. It should be noted that although winter swimming is appropriate for some young people with good physical qualities, it is not recommended for most people.

四季养生

    Health Preserving in Four Seasons

春风-肝 Spring Wind  The Liver

肝主疏泄，主藏血，其华在爪，开窍于目，在志为怒，在液为泪。肝出现阴阳失调时，抑郁、易怒、乳房胀痛、口苦、痛经等。

The liver dredges and regulates qi and stores blood. Whether liver blood is sufficient is reflected in fingernails and toenails. In the respect of seven orifices, the liver corresponds to the eye. In terms of emotions, the liver is related with anger. In terms of body fluids, the liver is tears. Imbalance of yin and yang in the liver leads to depression, irritability, distending pains of the breast, bitter flavors, dysmenorrhea, etc.

夏暑-心 Summer Heat  The Heart

心主血脉，主藏神，其华在面，在窍为舌，在志为喜，在液为汗。心出现阴阳失调时，心慌、心胸憋闷、胸痛、烦燥等。

The heart promotes blood circulation to nourish the whole body. The heart stores Shen (vitality). The heart is related with complexions. In the respect of seven orifices, the heart corresponds to the tongue. In terms of emotions, the heart is related to joy. In terms of body fluids, the heart is sweat. Imbalance of yin and yang in the heart causes palpitations, chest tightness, chest pains, dysphoria, etc.

秋燥-肺  Autumn-dryness  The Lung

肺主司呼吸，主行水、朝百脉、主治节、在体合皮，其华在毛，开窍为鼻，在志为悲（忧），在液为涕。肺出现阴阳失调时，咽喉溃疡疼痛、咳嗽、气喘等。

The lung is in charge of respiration. The lung promotes water flow in the body. The blood of the whole body gathers in the lung through channels and the lung regulates the whole body. The lung corresponds to the skin and the hair. In the respect of seven orifices, the lung is related to the nose. In terms of emotions, the lung corresponds to sorrow. In terms of body fluids, the lung is nasal mucus. Imbalance of yin and yang in the lung results in ulcers and pains of the throat, coughs, asthma, etc.

冬寒-肾 Winter Cold  The Kidney

肾主藏精，主水、主纳气，其华在发，在窍为耳及二阴，在志为恐，在液为唾。肾出现阴阳失调时，尿频、腰酸、性欲低、盗汗等。

The kidney stores essence of life and corresponds to water in five elements. The kidney helps the lung breathe in and corresponds to the hair. In terms of seven orifices, the kidney is related to the ear and two lower orifices. In the respect of emotions, the kidney corresponds to fear. In terms of body fluids, the kidney is saliva. Imbalance of yin and yang in the kidney causes frequent urination, backaches, low sexual desire, night sweat, etc.

四季养生

Health Preserving in Four Seasons

春 Spring

春天是阳长阴消的开始，重点要养阳。春天主生发，万物生发，肝气内应，   养生之道在于以养肝为主。

Spring is the beginning of rising yang and declining yin, and the focus is nourishing yang. Because of planting in spring, all things begin to grow. Liver-qi corresponds to spring, so nourishing the liver is the key point.

夏Summer

夏天是阳长阴消的极期，夏天主长，万物茂盛，心气内应，养生应以养心为主。

 Rising yang and declining yin is obvious in summer. Because of growing in summer, all things thrive. Heart-qi corresponds to summer, so nourishing the heart is the key point.

秋 Autumn

秋天是阴长阳消的时候，重点要养阴。秋天主收，万物收敛，肺气内应，养生应以养肺为主。

Autumn is the season of rising yin and declining yang, and the focus is nourishing yin. Because of harvesting in autumn, yang-qi moves inside. Lung-qi corresponds to autumn, so nourishing the lung is the key point.

冬Winter

冬天，大地收藏，万物皆伏，肾气内应而主藏，养生应以养肾为主，逆之则伤肾。

In winter, all things are stored. Kidney-qi corresponds to winter, so the main rule of health preserving is nourishing the kidney. Violation of the rule will damage the kidney.

健康理论

养生

Health Preserving Theory

天津中医药大学第一附属医院

治未病健康管理中心  编撰

Compiled by

the Health Management Center for Preventive Treatment of Diseases of

the First Teaching Hospital of Tianjin University of Traditional Chinese Medicine

Translated and Proofread by Li Jing