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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