遠離感冒的秘密
楊惟婷
《黃帝內經》提到:「上醫治未病」,高明的醫生懂得在疾病尚未發生之前,調整飲食和生活型態,讓身心維持平衡,避免疾病入侵威脅。
這種強調自我保健的預防醫學觀念,正好呼應現代人追求健康養生的時勢。
所以,從食療、禪坐到氣功…,中醫講求身心平衡、自我調理的養生靜心功夫,已在全球掀起風潮。以下歸納整理幾種讓你遠離感冒的生活好習慣﹕
一、保持規律作息。
生活簡單、作息規律,是養生的圭臬。一般人可以依「8小時工作、8小時睡眠、8小時適當運動」的三八原則,以維持活力充沛。
作息不固定、生理時鐘被打亂,會影響健康甚鉅。新近日本的動物研究發現,生理時鐘錯亂,會影響身體荷爾蒙分泌,引發多種疾病,甚至讓血壓飆升,嚴重危害心血管功能。
尤其睡眠充足最重要,每天睡足7~8小時,因為睡眠是補氣養生根本。且《黃帝內經》提到:「人臥則血歸於肝。」以中醫觀點來看,晚上11點至凌晨3點,血液流經中醫的肝膽系統,此時身體獲得完全休息,就能修復肝功能、恢復體力和思考能力。
中醫師也提醒,睡前不要做太劇烈的運動,或者耗費腦力的事情,睡不著不用勉強,不妨先拉把椅子坐下來,慢慢將呼吸下沉,靜坐10分鐘放空腦袋,稍有睡意再回去睡覺。
或者可準備一盆溫熱水泡腳,腳溫熱較好睡,利用泡腳或按壓摩擦腳底中間的湧泉穴,腳丫子暖了,很快就能進入夢鄉。
二、養生必先養心。
《黃帝內經》提到:「精神內守、病安從來。」
中醫們一再強調,養生別無他法,平心靜氣,處處與人為善,不計較、不怨恨、少生氣,心放寬了安定了,才能讓身體變得健康。
中醫認為,情緒過度起伏,尤其是七情(七種情緒,如喜、怒、憂、思、悲、恐、驚),會損害身體健康。
如今科學研究已證實,負面情緒會讓人生病。美國杜克大學研究發現,長期憤怒的人得到心血管疾病的風險,比平和的健康人高出五倍,中風和猝死機率提高,也較容易罹患癌症、關節炎、過敏和氣喘。
原因是長時間生氣時,體內會產生IL-6蛋白質,導致自體免疫系統出問題,免疫細胞不抵抗外敵反而攻擊人體本身,造成關節炎、過敏等症狀,並在血管內堆積形成粥狀動脈硬化及心血管阻塞。
所以,怨恨別人,真正傷害到的是自己,退一步海闊天空。
另外,信仰也是一種靜心的力量。
美國針對100位百歲人瑞所做的調查發現,信仰是超越飲食和運動的長壽原因。例如每日虔誠念經拜拜,也可獲得心緒平靜的依靠。
而美國的研究發現,寫日記能夠抒發心情,維持內心平靜。從而強化體內免疫系統,改善身體狀況,甚至可預防或緩解憂鬱症。
尤其養生首重心情放寬,不要急、慢慢來,例如練字、繪畫也是鍛鍊心性的好方法。
三、飲食清淡,吃飯七分飽。
歷代養生醫家主張素食多蔬,而現代醫學也證明,蔬菜中含有豐富維生素和纖維質,多吃對身體有益。
近年來,愈來愈多研究發現,降低熱量攝取,可以減少失智、心血管疾病等年齡相關疾病的發生,而且吃得少也能降低壞的膽固醇(LDL)、三酸甘油酯和血壓。
建議可以從限制吃糖以及精緻醣類做起,飽足感可由多吃蔬菜類與不太甜的水果如芭樂、番茄、火龍果代替。
四、和緩運動+穴道按摩。
中醫深信「變老,從腳開始。」
運動要自然適性。例如慢跑、騎自行車、游泳……,可依照季節調整。
每天做穴道按摩,按摩筋絡,可促進血液循環、加強臟腑功能。
若想要遠離感冒及手腳冰冷,可試一試按壓穴位,可以讓氣血循環變好,身體不易失溫冰冷,而且能提升對抗感冒病毒的戰鬥力。現在就試一試吧!
【按壓穴道】
(一)湧泉穴:位於足心,腳底板彎曲時的凹陷處。
1.用拇指腹由下往上推,或順時針旋轉,會有痠麻感。
2.每天早晚、左右腳各按1~3分鐘。
◎功效:改善腰痛、便秘、腳部冰冷等,有滋補腎經的青春功效。
(二)勞宮穴:位於掌心橫紋中間,握拳時,中指及無名指指尖點到的手掌中央處。
1.用拇指指尖、指腹按住穴位,會有痠麻感。
2.每天早晚、左右手各按1~3分鐘。
◎功效:改善手麻及手部冰冷現象。
五、睡午覺。
利用午睡鬆弛一下恢復體力,不但能提升工作效率,也可降低血壓、減少心血管疾病死亡率。
午餐要吃得簡單,吃完休息小睡一會,可補充下半場元氣。且午睡時間不宜過長,建議不超過半小時,才不會影響到晚上的睡眠狀況。
六、多喝水、多喝茶。
例如晨起一杯熱呼呼的龍井綠茶,是喚醒身心的良方,格外溫暖。
茶含有多種抗氧化物,對健康的功效早為人所知。以中醫觀點,茶具有利尿、解毒、生津止渴、清熱和安定心神功能,很適合長期用腦、用眼的人食用。
但要特別注意:
◎沖泡水溫80℃:水溫太高會破壞綠茶中的有效成分。
◎不宜久泡:茶沖泡後要把葉子撈出來,茶葉不可在水裡泡超過8小時,以免產生大量單寧酸,損傷胃壁。
◎飯後不要喝濃茶:茶葉單寧酸和食物中的蛋白質結合後,會讓腸胃蠕動變慢,反而更不利消化。
◎茶含少量咖啡因,神經衰弱、產婦、失眠或胃潰瘍的人不建議飲用。
七、多吃蔥薑蒜。
研究發現,吃蔥、薑、大蒜,可以當作強力抗氧化物及抗生素,當你感冒時,也可以讓時間縮短。
八、多洗手。
感冒和流感病毒很容易傳染,只要碰到門把、桌子就送到你身上,因為病毒可以存活2~8小時。
而且美國的研究發現,40%的人咳嗽或擤鼻涕後並不會洗手。
而不常感冒的人,通常只要碰到東西就洗手,手也不往眼睛、鼻子、臉上碰。
九、預防感冒新,建議大家在飲食中多吸收微量礦物元素硒(selenium)。
英國蘇里大學營養醫學系高級講師瑪格烈‧雷曼表示,大量研究顯示,硒這種礦物元素對免疫系統有正面影響,可增強人體對抗感染的能力。
硒的營養補充劑一般可以在藥房買到,每天可吃一百微克(mg)。
大家也可多吃富含硒的天然食物來幫助吸收,例如魚、腰子、蒜頭、小蘑菇等;巴西堅果仁亦含有豐富的硒,建議一天吃三顆。
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