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Healing Sanctuary, Tengah Drive, Singapore (2026)

21/05/2026

小满节气养生指南：盈而未满，顺时而养

小满（Grain Buds）是二十四节气中的第八个节气，也是夏季的第二个节气。从气候特征来看，小满节气气温明显升高，雨水增多，湿热之气逐渐弥漫。

中医养生强调“天人相应”。在小满时节，养生的核心在于防湿热、护脾胃、养心神。

一、小满养生核心原则

小满时节，自然界阳气旺盛，人体生理活动也进入高峰期。养生应遵循以下三大原则：

**健脾祛湿**
未病先防，祛除湿邪。此时降雨增多，湿气易困脾胃，导致食欲不振、腹胀等症状。

**清热养心**
夏气通于心，重在养神。气温升高易使人心情烦躁，心火过旺。

**盈而有度**
饮食起居，讲究适度。养生应“小得盈满”，不宜过度，如运动不宜大汗淋漓。

二、饮食调理：清淡祛湿，顾护脾胃

饮食是小满养生的重头戏。应以**清爽、清淡、素食**为主，常吃具有清利湿热、养阴作用的食物。

1. 宜食清单
* **健脾祛湿类**：赤小豆、薏苡仁、绿豆、冬瓜、黄瓜、水芹、荸荠、黑木耳。

* **特别推荐**：**山药**（健脾补气，增强脾胃运化水湿的能力）、
* **胡萝卜**（健脾化滞，有助于改善因湿邪引起的消化不良）。
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* **清热生津类**：西红柿、西瓜、梨、鲫鱼、草鱼、鸭肉。
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* **时令野菜**：苦菜（小满吃苦菜是传统习俗，可清热凉血、解毒）。

2. 忌食建议与风险
* **忌辛辣肥腻**：如生葱、生蒜、辣椒、大虾、羊肉等，易生湿助火。
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* **忌贪凉饮冷**：此时脾胃功能相对较弱，冷饮过量会导致一系列疾病，如腹痛、腹泻、头痛、咽喉发炎、支气管炎等。
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* **忌暴饮暴食**：应保持“七分饱”，避免“大满积食”损伤脾胃。

三、起居生活：避雨除湿，严防皮肤病

1. 避雨除湿与睡眠
* **避雨防病**：小满时节天气多雨潮湿，如果起居不当，冒雨涉水或居住环境过于潮湿，必将引发风湿、风疹、湿疹、汗斑、香港脚（足癣）等症状。因此，雨天应尽量减少外出，若不慎淋雨应及时更换干衣。
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* **早起晚睡**：顺应夏季昼长夜短的特点，适当增加户外活动，但应避免烈日暴晒。
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* **午睡补气**：中午小憩（30分钟左右）有助于养护心神，缓解夏季疲劳。

2. 穿衣与运动
* **衣物透气**：穿着应选择透气性好的棉麻材质，勤换洗，保持皮肤干燥。
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* **运动适量**：运动强度不宜过大，推荐散步、太极拳、八段锦等。大汗易耗气伤阴，不利于夏季养生。

四、情志调摄：心静自然凉

夏季属火，对应五脏中的**心**。小满后气温升高，人容易感到心烦意乱、焦躁不安。

* **调控情绪**：保持心情舒畅，胸怀宽广，避免大喜大悲或剧烈的情绪波动。
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* **静心修身**：可以通过听轻音乐、绘画、书法或冥想等方式，达到“心静自然凉”的境界。
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* **预防“情绪中暑”**：当感到烦躁时，适当饮用绿茶或菊花茶，有助于平肝降火。

五、小满养生小贴士

> **“未病先防”**：小满是皮肤病的高发期。如果出现皮肤瘙痒或红疹，切忌乱涂药物，应保持患处干燥清爽。
>
> **“冷水洗浴”**：虽然天气变热，但仍不建议立即洗冷水澡，以免湿邪乘虚而入，导致关节疼痛或感冒。

小满不仅是一个节气，更是一种人生智慧——**盈而未满，恰到好处**。愿您顺应时节，收获健康。

21/05/2026

Health Preservation Guide for Xiaoman:

Harmony in Moderation
Xiaoman (Grain Buds) is the 8th of the 24 solar terms and the second solar term of summer.

Climatically, temperatures rise significantly, rainfall increases, and the air becomes increasingly humid and hot.

Traditional Chinese Medicine (TCM) emphasizes "Harmony between Heaven and Humanity." During Xiaoman, the core of health preservation lies in preventing damp-heat, protecting the spleen and stomach, and nourishing the mind.

1. Core Principles of Health Preservation during Xiaoman
During Xiaoman, the Yang energy in nature is vigorous, and human physiological activities reach their peak. Health preservation should follow these three principles:

Strengthen the Spleen and Remove Dampness.
Prevention is better than cure. Increased rainfall during this period can easily trap dampness in the spleen and stomach, leading to symptoms like loss of appetite and abdominal bloating.

Clear Heat and Nourish the Heart.
Summer energy corresponds to the heart. It is crucial to maintain mental tranquility. Rising temperatures can easily lead to irritability and excessive "heart fire."

Moderation in Everything
Health preservation should follow the wisdom of "Small Fullness"—being moderate and avoiding excess. For instance, exercise should not lead to profuse sweating.

2. Dietary Regulation: Light, Dehumidifying, and Stomach-Protecting
Diet plays a vital role during Xiaoman. One should prioritize refreshing, light, and vegetarian meals, consuming foods that clear damp-heat and nourish "Yin."

Recommended Foods
Dampness-Removing & Diuretic: Adzuki beans, Job's tears (Coix seeds), mung beans, winter melon, cucumber, water celery, water chestnuts, and black fungus.

Special Recommendations: Yam (strengthens the spleen and Qi, enhancing the body's ability to transform dampness) and Carrots (strengthen the spleen and aid digestion, helping to alleviate indigestion caused by dampness).
Heat-Clearing & Fluid-Promoting: Tomatoes, watermelon, pears, crucian carp, grass carp, and duck meat.

Seasonal Wild Herbs: Bitter herbs (eating bitter herbs is a traditional Xiaoman custom for clearing heat and detoxifying).

Dietary Taboos and Risks
Avoid Spicy and Greasy Foods: Such as raw onions, garlic, chili, large shrimp, and mutton, which can easily generate dampness and internal heat.

Avoid Excessive Cold Drinks: The digestive function is relatively weak during this time. Excessive cold drinks can lead to various ailments such as abdominal pain, diarrhea, headaches, sore throats, and bronchitis.

Avoid Overeating: Maintain the "70% full" rule to prevent "excessive fullness and indigestion," which harms the spleen and stomach.

3. Daily Living: Rain Protection and Skin Care
Rain Protection and Sleep
Avoid Dampness: Xiaoman is characterized by frequent rain and high humidity. Improper living habits, such as being caught in the rain or living in an overly damp environment, will inevitably trigger conditions like rheumatism, rubella, eczema, sweat spots, and athlete's foot. Therefore, minimize outdoor activities on rainy days and change into dry clothes immediately if you get wet.

Early Rise and Late Rest: Align with the summer characteristic of long days and short nights. Increase outdoor activities appropriately but avoid direct exposure to the intense midday sun.

Noon Nap: A short nap (about 30 minutes) helps nourish the mind and relieve summer fatigue.

Clothing and Exercise
Breathable Clothing: Choose breathable materials like cotton and linen. Change and wash clothes frequently to keep the skin dry.

Moderate Exercise: Avoid high-intensity workouts. Activities like walking, Tai Chi, and Baduanjin are recommended. Excessive sweating can deplete Qi and Yin energy, which is unfavorable for summer health.

4. Emotional Regulation: A Calm Mind Keeps You Cool
Summer belongs to the "Fire" element, corresponding to the Heart in the five internal organs. As temperatures rise after Xiaoman, people tend to feel restless and anxious.
Emotional Control: Maintain a cheerful mood and a broad mind. Avoid extreme joy, sorrow, or intense emotional fluctuations.
Cultivate Inner Peace: Achieve the state of "a calm mind keeps you cool" through light music, painting, calligraphy, or meditation.
Prevent "Emotional Heatstroke": When feeling irritable, drinking green tea or chrysanthemum tea can help soothe the liver and reduce internal fire.

5. Health Tips for Xiaoman
"Prevention First": Xiaoman is a peak period for skin diseases. If itching or rashes occur, avoid applying medication indiscriminately and keep the affected area dry and clean."Cold Showers": Although the weather is getting hotter, taking cold showers is still not recommended. Damp-heat can easily enter the body through the skin, leading to joint pain or colds.

Xiaoman is not just a solar term; it is a philosophy of life—being "Small Full" (plump but not yet overflowing) is just right. May you harmonize with the season and enjoy good health.

05/05/2026

立夏，作为二十四节气中的第七个节气，标志着夏季的正式开始。此时，阳气渐盛，万物繁茂，自然界呈现出一派生机勃勃的景象。然而，随着气温的升高，人体的新陈代谢也随之加快，对健康提出了新的挑战。

因此，顺应时节进行科学养生，对于维护身心健康至关重要。

中医认为，“夏气与心气相通” ，立夏养生的核心在于“养心” ，需从起居、饮食、运动、情志等多方面进行综合调理，以达到“重养心、护脾胃、防暑湿” 的目标，为全年的健康打下基础。

一、起居养生：顺应天时，重视午休立夏之后，白昼变长而夜晚缩短，人体应顺应自然界阳盛阴衰的变化，调整作息。

•夜卧早起：建议晚睡不要超过23点，以顺应阳气升发。早起可使人体与自然界的阳气同步升发，精神饱满。

•重视午休：夏季昼长夜短，易使人感到疲乏。适当的午睡（建议30分钟左右）能够养心护阳、缓解“夏打盹”，补充睡眠不足，有助于消除疲劳，保持精力充沛。

•注意居室环境：保持室内通风凉爽，避免贪凉，空调温度不宜过低，以免损伤阳气。

05/05/2026

Lixia Health, the seventh of the twenty-four solar terms, marks the official beginning of summer. At this time, Yang energy gradually flourishes, and all things thrive, presenting a vibrant scene in nature. However, as temperatures rise, the body's metabolism also accelerates, posing new health challenges. Therefore, following the seasonal changes for scientific health preservation is crucial for maintaining physical and mental well-being.

Traditional Chinese Medicine (TCM) believes that "summer qi communicates with heart qi", and the core of Lixia health preservation lies in "nourishing the heart".

Comprehensive conditioning is required from aspects such as daily routines, diet, exercise, and emotional regulation, to achieve the goal of "emphasizing heart nourishment, protecting the spleen and stomach, and preventing summer dampness and heat", laying a solid foundation for health throughout the year.

20/04/2026

# 谷雨时节养生精要

谷雨，作为春季的最后一个节气，通常在每年4月19日或20日到来。此时节，降水丰沛，湿气渐重。因此，谷雨养生的核心在于**健脾祛湿**、**防寒保暖**，并顺应自然阳气渐长的规律。

# # 一、饮食调养：健脾祛湿与清热益肾

谷雨时节的饮食宜清淡，避免辛辣油腻。应多食具有健脾祛湿功效的食物，例如**薏米、芡实、山药、红豆、绿豆、黑豆、白扁豆**等谷物豆类，以及**香椿、春笋、菠菜、鲫鱼**等。对于体内积热者，食疗是一个不错的选择，可以尝试**竹叶粥、绿豆粥或酸梅汤**，同时搭配**芹菜、菠菜、莴笋、黄瓜、荸荠、荞麦**等清热养肝的食物。谷雨是晚春时节，天气将逐渐炎热，人体内肝气稍伏，心气和肾气开始旺盛。因此，此时的饮食也应调整，尽量多吃一些**益肾养心**的食物。

# # # 谷雨茶饮

谷雨时节是采茶的好时机，素有“谷雨谷雨，采茶对雨”的说法。此时采摘的“雨前茶”被认为具有独特的养生价值，中医认为其能有效缓解春困，并具有生津止渴、清火化湿、祛病延年的功效。推荐的茶类包括：**绿茶**（如碧螺春、信阳毛尖、六安瓜片），它们具有清热祛湿、提神醒脑的作用；**花草茶**（如玫瑰花茶、菊花茶），其中玫瑰花茶有助于美容养颜、缓解抑郁，菊花茶则能清肝降火，缓解春困及上火症状；以及**白茶**（尤其是陈年白茶），它具有清热润肺、平肝益血、消除疲劳的功效，且性温和，适合大多数人四季饮用。

# # 二、起居作息：顺应昼夜，适度增减

谷雨时节昼长夜短，应顺应自然界阳气升发的规律，适度减少睡眠，增加活动时间。建议遵循“夜卧早起”的原则，保证7至8小时的充足睡眠。一般建议早上6点至7点起床，晚上10点至11点入睡为宜。同时，虽然谷雨时节气温逐渐升高，但早晚温差仍大，仍需注意防寒保暖，尤其是颈部、腹部等部位，以防湿邪侵袭。

# # 三、运动锻炼：户外舒展，畅达气血

谷雨时节，万物生长旺盛，也是户外活动的好时机。适当的运动能促进身体气血流通，增强体质。推荐选择强度不宜过大的有氧运动，例如**散步、慢跑、太极拳、有氧操、球类运动以及放风筝**等。这些运动不仅能锻炼身体，还能陶冶情操，保持心情舒畅。

# # # 传统习俗：走谷雨

古时有“走谷雨”的风俗，即谷雨这天青年妇女走村串亲，或到野外踏青，寓意与自然相融合，强身健体。这一习俗在今天山东胶东荣成一带仍然流行，体现了古人顺应自然、追求健康的智慧。

# # 四、穴位按摩：祛湿健脾，调和气血

谷雨时节湿气较重，通过按摩特定穴位可以帮助身体祛湿健脾、调和气血。以下是几个常用的养生穴位及其功效：

* **足三里穴**：位于外膝眼下三寸，按摩此穴可调和气血、健脾祛湿。
* **丰隆穴**：位于小腿外侧，外踝尖上八寸，此穴是化痰祛湿的重要穴位，按摩可帮助消除体内痰湿。
* **阴陵泉穴**：位于小腿内侧，膝盖内侧横纹向上突起骨头下方内侧的凹陷处，按摩此穴可健脾利湿。
* **太冲穴**：属足厥阴肝经穴，位于足背，第一、二跖骨结合部前方凹陷中，按摩可调理肝血、补气、减压安神。
* **行间穴**：属足厥阴肝经穴，位于足背，第一、二趾间，趾蹼缘后方赤白肉际处，按摩可疏肝解郁。

# # 总结

谷雨养生重在**健脾祛湿**，通过调整饮食、作息、适度运动和穴位按摩等多种方式，顺应节气变化，保持身心健康。在享受春日美好时光的同时，也要注意防范湿邪侵袭，为即将到来的夏季打下良好的健康基础。

20/04/2026

# Health Essentials for Grain Rain (Gu Yu) Season
Grain Rain (Gu Yu), the last solar term of spring, typically falls around April 19th or 20th each year. During this period, rainfall significantly increases, humidity rises, and all living things flourish as the Yang energy in nature gradually grows. However, increased humidity can also weaken the spleen and stomach functions, leading to discomforts such as loss of appetite, abdominal distension, and fatigue. Therefore, the key to health preservation during Grain Rain is to **strengthen the spleen and dispel dampness**, **prevent cold and keep warm**, and adjust daily routines to align with natural changes.

# # I. Dietary Regulation: Prioritizing Spleen Strengthening, Dampness Dispelling, Clearing Heat, and Nourishing Kidneys

During Grain Rain, the diet should be light, avoiding overly spicy and greasy foods to prevent internal heat from flaring up. It is recommended to consume more foods that strengthen the spleen and dispel dampness, such as **Job's tears (薏米), Euryale ferox (芡实), yam (山药), red beans (红豆), mung beans (绿豆), black beans (黑豆), and hyacinth beans (白扁豆)**. Seasonal vegetables like **toona sinensis (香椿), bamboo shoots (春笋), and spinach (菠菜)**, along with **crucian carp (鲫鱼)**, are also beneficial. For those experiencing internal heat accumulation, dietary therapy is an excellent choice. Consider **bamboo leaf porridge (竹叶粥), mung bean porridge (绿豆粥), or sour plum soup (酸梅汤)**. Additionally, incorporate heat-clearing and liver-nourishing foods like **celery (芹菜), spinach (菠菜), lettuce (莴笋), cucumber (黄瓜), water chestnut (荸荠), and buckwheat (荞麦)**. As Grain Rain marks late spring, the weather will gradually become warmer. During this time, liver qi subsides slightly, heart qi begins to flourish, and kidney qi also enters its peak. Therefore, dietary adjustments should be made to consume more foods that **nourish the kidneys and calm the heart**.

# # # Grain Rain Tea Recommendations

Grain Rain is an excellent time for tea picking, with a saying "Grain Rain, pick tea in the rain." The "pre-rain tea" picked at this time is believed to have unique health benefits. Traditional Chinese Medicine (TCM) holds that Grain Rain tea can effectively alleviate spring fatigue and has the effects of promoting fluid production, quenching thirst, clearing heat, dispelling dampness, and prolonging life. Recommended teas include: **Green tea** (such as Bi Luo Chun, Xinyang Maojian, Liu An Gua Pian), which clears heat, dispels dampness, and refreshes the mind; **Herbal teas** (such as rose tea and chrysanthemum tea), with rose tea aiding beauty and relieving depression, and chrysanthemum tea clearing liver heat and alleviating spring fatigue and symptoms of excessive internal heat; and **White tea** (especially aged white tea), which clears heat, moistens the lungs, calms the liver, benefits blood, and eliminates fatigue. Its mild nature makes it suitable for most people to drink throughout the four seasons.

# # II. Daily Routine: Aligning with Day and Night, Moderate Adjustments

During Grain Rain, days are longer and nights are shorter. One should follow the natural pattern of rising Yang energy by moderately reducing sleep and increasing activity time. It is recommended to adhere to the principle of "sleeping late and rising early," ensuring 7 to 8 hours of adequate sleep. Generally, it is advisable to wake up between 6 and 7 AM and go to bed between 10 and 11 PM. Although temperatures gradually rise during Grain Rain, the temperature difference between morning and evening remains significant. Therefore, attention should still be paid to keeping warm, especially for the neck and abdomen, to prevent the invasion of "dampness evil."

# # III. Exercise: Stretching Muscles and Promoting Qi and Blood Circulation

Grain Rain is a vibrant season, making it an ideal time for outdoor activities. Appropriate exercise can promote the circulation of qi and blood in the body and enhance physical fitness. It is recommended to choose aerobic exercises of moderate intensity, such as **walking, jogging, Tai Chi, aerobics, ball games, and kite flying**. These activities not only strengthen the body but also cultivate temperament and maintain a cheerful mood.

# # # Traditional Custom: "Walking Gu Yu"

Historically, there was a custom called "Walking Gu Yu," where young women would visit relatives in villages or go on outings in the countryside on the day of Grain Rain. This symbolized integrating with nature and strengthening the body. This custom is still prevalent today in areas like Rongcheng in Jiaodong, Shandong, reflecting the ancient wisdom of adapting to nature and pursuing health.

# # IV. Acupressure: Strengthening Spleen, Dispelling Dampness, and Harmonizing Qi and Blood

During Grain Rain, when dampness is heavy, massaging specific acupoints can help the body strengthen the spleen, dispel dampness, and harmonize qi and blood. Here are some commonly used acupoints and their functions:

* **Zusanli (ST36)**: Located three cun below the outer knee cap, massaging this point can harmonize qi and blood, strengthen the spleen, and dispel dampness.
* **Fenglong (ST40)**: Located eight cun above the outer ankle bone on the lateral side of the lower leg, this is an important point for resolving phlegm and dampness. Massaging it can help eliminate phlegm-dampness from the body.
* **Yinlingquan (SP9)**: Located on the inner side of the lower leg, in the depression on the medial side below the prominent bone along the inner horizontal crease of the knee. Massaging this point can strengthen the spleen and promote fluid metabolism.
* **Taichong (LR3)**: Belonging to the Liver Meridian of Foot Jueyin, located on the dorsum of the foot, in the depression anterior to the junction of the first and second metatarsal bones. Massaging this point can regulate liver blood, tonify qi, relieve stress, and calm the mind.
* **Xingjian (LR2)**: Belonging to the Liver Meridian of Foot Jueyin, located on the dorsum of the foot, between the first and second toes, at the junction of the red and white skin behind the web margin. Massaging this point can soothe the liver and alleviate stagnation.

# # Conclusion

Health preservation during Grain Rain focuses on **strengthening the spleen and dispelling dampness**. By adjusting diet, daily routines, moderate exercise, and acupressure, one can adapt to seasonal changes and maintain physical and mental well-being. While enjoying the beauty of spring, it is also important to guard against the invasion of dampness evil, laying a good foundation for the upcoming summer.

05/04/2026

# 清明养生速览：疏肝健脾，避热防病

清明时节，阳气渐盛，万物复苏。养生核心在于**疏肝气、健脾胃、防外感**。

# # 一、饮食要点

* **“省酸增甘”**：少吃酸，多吃甜（如山药、红枣、蜂蜜），以助脾气。
* **清淡疏泄**：多食新鲜蔬菜（如荠菜、菠菜、韭菜），助肝气舒畅。
* **忌食“发物”**：避免海鲜、羊肉、公鸡、竹笋等，以防旧疾复发或炎症加重。
* **避开热性与辛辣**：
* **热性水果**：荔枝、龙眼、榴莲等，易上火，耗元气。
* **辛辣食物**：洋葱、辣椒、大蒜、胡椒、花椒等，易上火，损元气，可能导致消化不良、睡眠差、皮肤过敏。
* **适量苦味食物**：苦瓜、蒲公英等，有抗菌、解毒、清热、提神功效，但不可过量。
* **时令补益**：清明螺（清热明目）、青团（艾草驱寒暖胃）。

> **小贴士**：清明不宜盲目大补，以“平补”为主，避免肝火过旺。

# # 二、起居与运动

* **早睡早起**：顺应阳气升发，舒展形体。
* **春捂保暖**：尤其注意脚部和背部，预防感冒。
* **适度运动**：
* **推荐**：踏青、太极拳、八段锦、慢跑、放风筝。
* **原则**：不宜过量，微微出汗即可，避免大汗伤阳。

# # 三、情志调节

* **保持乐观**：通过郊游、赏花等方式，缓解祭祖带来的悲伤情绪。
* **及时宣泄**：允许适度悲伤，但要避免长期沉溺，保持心情舒畅，肝气条达。

# # 四、疾病预防

清明前后是多种疾病高发期，需警惕：

* **呼吸道疾病**：流感、过敏性鼻炎、哮喘。外出戴口罩，防花粉过敏。
* **皮肤病**：荨麻疹、光敏性皮炎。注意避光，保持皮肤清洁。
* **心脑血管疾病**：高血压患者注意血压波动，避免情绪激动。
* **传染病**：手足口病等。注意手部卫生，室内通风。

# # 五、养生小妙招

* **摩腹**：每日早晚揉腹，助脾胃消化。
* **按穴**：常按**太冲穴**（疏肝理气）和**足三里**（健脾益气）。
* **泡脚**：睡前温水泡脚，助眠安神。

---
**总结**：清明养生，重在**“清”**（清理体内积滞）与**“明”**（明亮身心神采），顺应自然，健康度过春天。

05/04/2026

# Qingming Health Guide: Soothe Liver, Strengthen Spleen, Avoid Heat

During the Qingming solar term, Yang energy gradually strengthens, and all things revive.

The core of health preservation lies in **soothing liver qi, strengthening the spleen and stomach, and preventing external pathogens**.

# # I. Dietary Essentials

* **"Reduce Sour, Increase Sweet"**: Eat less sour foods and more sweet foods (e.g., yam, red dates, honey) to support spleen qi.

* **Light and Dispersing** (清淡疏泄): Consume more fresh vegetables (e.g., shepherd's purse, spinach, chives) to help the liver qi flow smoothly.

* **Avoid "Trigger Foods" (发物)**: Avoid seafood, lamb, rooster, bamboo shoots, etc., to prevent recurrence of old ailments or aggravation of inflammation.

* **Avoid Heating and Pungent Foods**:
* **Heating Fruits**: Lychee, longan, durian, etc., can easily cause internal heat and deplete vital energy.

* **Pungent Foods**: Onions, chili peppers, garlic, black pepper, Sichuan peppercorns, etc., can easily cause internal heat, deplete vital energy, and may lead to indigestion, poor sleep, or skin allergies.

* **Moderate Bitter Foods**: Bitter melon, dandelion, etc., have antibacterial, detoxifying, heat-clearing, refreshing, and fatigue-relieving effects, but should be consumed in moderation.

* **Seasonal Tonics**: Qingming snails (清明螺) for clearing heat and improving eyesight; Qingtuan (青团) made with mugwort to dispel cold and warm the stomach.

> **Tip**: During Qingming, avoid excessive tonifying; focus on "mild tonifying" to prevent excessive liver fire.

# # II. Daily Routine and Exercise

* **Early to Bed, Early to Rise**: Align with the rising Yang energy and stretch the body.

* **"Spring Covering" (春捂)**: Keep warm, especially the feet and back, to prevent colds.
**Moderate Exercise**:
**Recommended**: Outings (踏青), Tai Chi, Baduanjin, jogging, flying kites.

**Principle**: Do not over-exercise; slight sweating is sufficient to avoid excessive sweating that depletes Yang energy.

# # III. Emotional Regulation

* **Maintain Optimism**: Relieve sadness from ancestral worship through outings, flower viewing, etc.
*
* **Timely Release**: Allow for appropriate sadness, but avoid prolonged immersion; maintain a cheerful mood to ensure smooth liver qi flow.

# # IV. Disease Prevention

Qingming is a high-incidence period for various diseases; be vigilant:

* **Respiratory Diseases**: Flu, allergic rhinitis, asthma. Wear masks outdoors to prevent pollen allergies.
*
* **Skin Diseases**: Urticaria, photosensitive dermatitis. Avoid direct sunlight and keep skin clean.
* **Cardiovascular and Cerebrovascular Diseases**: Blood pressure fluctuations due to atmospheric pressure changes. Hypertension patients should continue medication and avoid emotional agitation.

* **Infectious Diseases**: Hand-foot-and-mouth disease, etc. Practice hand hygiene and ensure indoor ventilation.

# # V. Health Tips

* **Abdominal Massage**: Massage the abdomen daily in the morning and evening to aid spleen and stomach digestion.
* **Acupressure**: Regularly press

**Taichong (太冲)** point (for soothing liver qi) and *

*Zusanli (足三里)** point (for strengthening spleen and qi).
*
**Foot Bath**: Soak feet in warm water before bed to calm the mind and improve sleep.

---
**Summary**: Qingming health preservation focuses on **"Cleansing"** (clearing internal stagnation) and **"Clarity"** (brightening body and mind), aligning with nature to enjoy a healthy spring.

20/03/2026

2026 Spring Equinox Health Guide:

During the Spring Equinox, the Yang energy in nature gradually strengthens, while the Yin energy wanes. Traditional Chinese Medicine (TCM) emphasizes the principle of "harmony between heaven and humanity" (天人合一). Therefore, the core principles of health preservation during the Spring Equinox are to harmonize Yin and Yang, soothe the liver, and strengthen the spleen.

Dietary Regulation: Reduce Sour, Increase Sweet, and Calm Liver FireSpring corresponds to the liver among the five zang organs, and liver qi is most vigorous during this season. Improper diet can easily lead to excessive liver qi, which can then over-restrain the spleen and stomach, affecting digestive function. Therefore, the Spring Equinox diet should follow the principle of "reducing sour and increasing sweet."
•Reduce sour foods: Such as vinegar and hawthorn, to avoid over-stimulating liver qi.•Increase sweet foods: Such as yam, red dates, and millet, which help to invigorate the spleen and qi, and harmonize the liver and spleen.

•Consume pungent, sweet, and warm foods: It is recommended to eat more fresh vegetables like carrots, cabbage, and cauliflower, as well as protein-rich foods, keeping the diet light and palatable [2].•Emphasize dietary balance: When consuming cold-natured foods (e.g., crab), pair them with warm-natured condiments (e.g., ginger, vinegar) to neutralize the coldness. Conversely, when eating hot-natured foods, pay attention to pairing to avoid extreme cold or heat harming the spleen and stomach.

Supplementary Dietary Principles•Yin-Yang balance, avoid picky eating: The diet should adhere to the principle of Yin-Yang balance and avoid picky eating. It is recommended to consume more cauliflower, lotus seeds, and beef tripe.
•Cauliflower: Can strengthen the body and resist influenza.
•Lotus seeds: Can stabilize vital essence, strengthen the physique, nourish deficiency, and dispel dampness and cold.
•Beef tripe: Can nourish the spleen and stomach, and replenish qi.

Daily Life and Psychological Adjustment: Follow Nature, Moderate ExerciseIn addition to dietary regulation, daily life and psychological adjustment should also align with the characteristics of the Spring Equinox.

•Practice "Spring Covering": Although temperatures gradually rise after the Spring Equinox, the temperature difference between morning and evening remains significant, and "cold snaps" often occur. Therefore, clothing should be adjusted gradually, paying attention to keeping warm, especially the lower limbs and back, to prevent colds.

•Early to bed, early to rise: Follow the natural pattern of rising Yang energy, maintain a regular schedule, which helps to keep spirits high and avoid spring fatigue.

•Moderate exercise: Spring Equinox is a good time for outdoor activities. It is recommended to choose gentle exercises such as walking, jogging, and Tai Chi to help Yang energy rise and strengthen the body. However, avoid strenuous exercise that leads to excessive sweating, as this can deplete Yang energy.

Psychological Adjustment and Disease Prevention
•Relieve stress, regulate emotions: Spring Equinox is a high-incidence period for mental illnesses. We can choose foods rich in B vitamins that can relieve stress and regulate emotions. Individuals who are easily agitated or prone to anger can opt for B vitamin-rich foods, mainly including pork leg, soybeans, peanuts, tenderloin, ham, black rice, chicken liver, milk, yeast, fish, egg yolk, and spinach.

•Open windows for ventilation, prevent diseases: The Spring Equinox season is conducive to the reproduction and spread of pathogens, making it a high-incidence period for epidemic diseases. In daily life, it is important to frequently open doors and windows for ventilation to maintain indoor air circulation and prevent the spread of diseases.

20/03/2026

2026 Spring Equinox Health GuideAuthor: Manus AIDuring the Spring Equinox, the Yang energy in nature gradually strengthens, while the Yin energy wanes. Traditional Chinese Medicine (TCM) emphasizes the principle of "harmony between heaven and humanity" (天人合一). Therefore, the core principles of health preservation during the Spring Equinox are to harmonize Yin and Yang, soothe the liver, and strengthen the spleen.I. Dietary Regulation: Reduce Sour, Increase Sweet, and Calm Liver FireSpring corresponds to the liver among the five zang organs, and liver qi is most vigorous during this season. Improper diet can easily lead to excessive liver qi, which can then over-restrain the spleen and stomach, affecting digestive function. Therefore, the Spring Equinox diet should follow the principle of "reducing sour and increasing sweet."•Reduce sour foods: Such as vinegar and hawthorn, to avoid over-stimulating liver qi.•Increase sweet foods: Such as yam, red dates, and millet, which help to invigorate the spleen and qi, and harmonize the liver and spleen [1].•Consume pungent, sweet, and warm foods: It is recommended to eat more fresh vegetables like carrots, cabbage, and cauliflower, as well as protein-rich foods, keeping the diet light and palatable [2].•Emphasize dietary balance: When consuming cold-natured foods (e.g., crab), pair them with warm-natured condiments (e.g., ginger, vinegar) to neutralize the coldness. Conversely, when eating hot-natured foods, pay attention to pairing to avoid extreme cold or heat harming the spleen and stomach.Supplementary Dietary Principles•Yin-Yang balance, avoid picky eating: The diet should adhere to the principle of Yin-Yang balance and avoid picky eating. It is recommended to consume more cauliflower, lotus seeds, and beef tripe.•Cauliflower: Can strengthen the body and resist influenza.•Lotus seeds: Can stabilize vital essence, strengthen the physique, nourish deficiency, and dispel dampness and cold.•Beef tripe: Can nourish the spleen and stomach, and replenish qi.II. Daily Life and Psychological Adjustment: Follow Nature, Moderate ExerciseIn addition to dietary regulation, daily life and psychological adjustment should also align with the characteristics of the Spring Equinox.•Practice "Spring Covering": Although temperatures gradually rise after the Spring Equinox, the temperature difference between morning and evening remains significant, and "cold snaps" often occur. Therefore, clothing should be adjusted gradually, paying attention to keeping warm, especially the lower limbs and back, to prevent colds.•Early to bed, early to rise: Follow the natural pattern of rising Yang energy, maintain a regular schedule, which helps to keep spirits high and avoid spring fatigue.•Moderate exercise: Spring Equinox is a good time for outdoor activities. It is recommended to choose gentle exercises such as walking, jogging, and Tai Chi to help Yang energy rise and strengthen the body. However, avoid strenuous exercise that leads to excessive sweating, as this can deplete Yang energy.Psychological Adjustment and Disease Prevention•Relieve stress, regulate emotions: Spring Equinox is a high-incidence period for mental illnesses. We can choose foods rich in B vitamins that can relieve stress and regulate emotions. Individuals who are easily agitated or prone to anger can opt for B vitamin-rich foods, mainly including pork leg, soybeans, peanuts, tenderloin, ham, black rice, chicken liver, milk, yeast, fish, egg yolk, and spinach.•Open windows for ventilation, prevent diseases: The Spring Equinox season is conducive to the reproduction and spread of pathogens, making it a high-incidence period for epidemic diseases. In daily life, it is important to frequently open doors and windows for ventilation to maintain indoor air circulation and prevent the spread of diseases.

20/03/2026

2026年春分养生指南作者：

春分时节，自然界阳气渐盛，阴气渐衰。中医养生强调“天人合一 ”，因此春分养生的核心原则在于调和阴阳，平肝健脾。

一、饮食调理：省酸增甘，平抑肝火春季对应五脏中的肝脏，肝气在春季最为旺盛。如果饮食不当，容易导致肝气过盛而克伐脾土，影响消化功能。因此，春分饮食应遵循“省酸增甘”的原则。
•减少酸味食物：如醋、山楂等，以免助长肝气。
•增加甘味食物：如山药、红枣、小米等，这些食物有助于健脾益气，调和肝脾。

•多食辛甘温之物：建议多摄入胡萝卜、卷心菜、菜花等新鲜蔬菜，以及富含蛋白质的食物，保持饮食清淡可口。

•注重饮食平衡：在食用寒性食物（如螃蟹）时，应搭配温性佐料（如姜、醋）以中和寒气；反之，食用热性食物时也应注意搭配，避免大寒大热伤及脾胃。

补充饮食原则•阴阳平衡，忌偏食：饮食要遵循阴阳平衡原则，避免偏食。建议多食菜花、莲子和牛肚。

•菜花：可以强身健体，抵抗流感。
•莲子：可以稳固精气，强健体魄，滋补虚损，祛除湿寒。
•牛肚：可以滋补脾胃，补中益气。

二、生活起居与心理调节：顺应自然，适度运动除了饮食调理，日常的生活起居和心理调节也需要顺应春分的节气特点。

•注意“春捂”：虽然春分后气温逐渐回升，但早晚温差依然较大，且常有“倒春寒”现象。因此，衣物增减应循序渐进，注意保暖，尤其是下肢和背部的保暖，以防感冒。

•早睡早起：顺应自然界阳气升发的规律，保持规律的作息时间，有助于精神愉悦，避免春困。

•适量运动：春分是进行户外运动的好时机。建议选择散步、慢跑、太极拳等舒缓的运动方式，以助阳气升发，强身健体。但应避免剧烈运动导致大汗淋漓，以免耗伤阳气。心理调节与疾病预防

•缓解压力，调节情绪：春分是精神疾病高发期，我们可以选择一些可以缓解压力、调节情绪的富含 B 族维生素的食物。情绪容易激动、易生气的人可选择富含 B 族维生素的食品，主要有猪腿肉、大豆、花生、里脊肉、火腿、黑米、鸡肝、牛奶、酵母、鱼类、蛋黄、菠菜。

•开窗通风，预防疾病：春分时节气候适宜病菌的繁殖和传播，是流行性疾病的高发期。日常生活中要注意常打开门窗通风，保持室内空气流通，以预防疾病传播。

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