民谚中讲：“小暑大暑，上蒸下煮。”
In the folk proverb, it is said: "In Minor Heat and Major Heat, it's steaming above and cooking below."
传统中医认为，暑为阳邪，其性炎热，若起居不慎便会伤人。
Traditional Chinese medicine believes that heat is a Yang pathogen, characterized by its hot and fiery nature. If one is not cautious in their daily routine, it can be harmful.
此外，暑多夹湿，湿气容易侵袭人体，除容易中暑，引发热症外，还会引起水湿固脾，胸闷气短、呕吐疲倦等症。
Traditional Chinese medicine believes that heat is a Yang pathogen, characterized by its hot and fiery nature. If one is not cautious in their daily routine, it can be harmful.
小暑是一年中最重要的养生节气，牢记以下三忌三宜三秘诀，为自己和家人收藏转发，健康过整夏。
Minor Heat is the most crucial solar term for health maintenance throughout the year. Keep in mind the following three don'ts, three dos, and three tips. Share and save them for yourself and your family to stay healthy all summer long.
01
三忌
Three Don'ts:
1.食忌大热，诱发疾病
《黄帝内经》中讲：“凡是心脏不适，愈于长夏。”
Avoid overheating in food, as it may trigger diseases.
In the "Huangdi Neijing," it is said: "For those with heart discomfort, the best time for recovery is during the long summer."
高温天气下，人容易烦闷抑郁，心火过盛，使心脏排血量下降，各个器官的供氧能力变弱。
In hot weather, people are prone to irritability and depression, with excessive heart fire, leading to a decrease in the heart's blood output and a weakened oxygen supply capacity for various organs.
饮食方面需格外注意，稍有不慎，便会引发心病旧疾。
Extra care should be taken in terms of diet, as any carelessness may trigger old heart ailments.
大多有温热、升腾作用的食物，五行都属火，易使身体阳气过盛。
Extra care should be taken in terms of diet, as any carelessness may trigger old heart ailments.
应忌食辣椒、羊肉、白酒等大热食物，日常穿着要以清凉为主，忌过厚过多。
Avoid consuming hot foods such as chili peppers, lamb, and white liquor, and dress lightly, avoiding overly thick or excessive clothing.
2.动忌大汗，徒耗阴气
Avoid excessive sweating during activities, as it depletes Yin energy.
小暑养生应遵循“少动多静”的原则，适度出汗可促进体液循环，提高新陈代谢。
During Minor Heat, health preservation should follow the principle of "less movement, more tranquility." Moderate sweating can promote fluid circulation and increase metabolism.
而运动剧烈、出汗过多，则易伤津耗气，脱水中暑，增加身体耗损。
运动时，可在清晨或傍晚较为凉爽的时刻，以舒缓的运动方式锻炼1小时左右，身体微微出汗最佳。
However, intense exercise and excessive sweating can damage body fluids and deplete energy, causing dehydration and heatstroke, and increasing the wear and tear on the body.
For exercise, choose cooler times of the day, such as early morning or evening, and engage in gentle activities for about an hour, with light sweating being optimal.
运动过后及时补充水分、盐分，防止出汗过多，血粘度升高，给身体造成伤害。
After exercising, promptly replenish water and salt to prevent excessive sweating, increased blood viscosity, and potential harm to the body.
3.卧忌贪凉，百病损伤
Avoid excessive cooling while sleeping, as it can cause harm and lead to various ailments.
暑天闷热，热则容易贪凉，尤其是在睡眠时，人体对周围环境的适应能力降低，极易受到寒邪侵袭。
加之空调温度过低，背部受凉咳嗽不断，腿部受凉关节疼痛，腹部受凉腹痛腹泻。
During hot and stuffy summer days, people are prone to seeking coolness, especially during sleep. The human body's ability to adapt to the surrounding environment decreases, making it more susceptible to the invasion of cold pathogens.
Moreover, if the air conditioning temperature is too low, it can cause continuous coughing due to the back being chilled, joint pain from chilled legs, and abdominal pain and diarrhea from a chilled abdomen.
入睡时，要盖好腹部、肩颈、膝关节等易受凉的部位。
When sleeping, be sure to cover easily chilled areas such as the abdomen, shoulders, neck, and knee joints.
同时，需避免空调直吹，或温度过低，防止感冒鼻塞，四肢乏力、头晕头痛等症。
At the same time, avoid direct exposure to air conditioning or setting the temperature too low to prevent colds, nasal congestion, limb weakness, dizziness, and headaches.
02
三宜
1.宜吃三宝，合理饮食
Eat the three treasures and maintain a balanced diet.
第一宝：莲藕
First treasure: Lotus root
《本草纲目》中讲：“莲藕为灵根，能健脾养胃，清热安神，是夏季佳品。”
In the "Compendium of Materia Medica," it states: "Lotus root is a magical root, capable of invigorating the spleen, nourishing the stomach, clearing heat, and calming the spirit. It is an excellent choice for summer."
藕中有大量的钙磷铁及多种维生素，吃藕既能补充营养还可清热除烦、补充水分。
Lotus root is rich in calcium, phosphorus, iron, and various vitamins. Consuming it can not only supplement nutrition but also clear heat, relieve irritability, and replenish fluids.
此外，生藕可滋阴凉血、清热生津；熟藕可健脾利胃、补益养血。
In addition, raw lotus root can nourish Yin, cool the blood, clear heat, and promote fluid production, while cooked lotus root can invigorate the spleen, aid digestion, and nourish and tonify the blood.
第二宝：黄鳝
Second treasure: Eel
俗话说：“小暑黄鳝赛人参”，小暑时节吃黄鳝是遵循“春夏养阳”的原则，有“冬病夏养”的作用。
As the saying goes, "In Minor Heat, eel is as nourishing as ginseng." Eating eel during Minor Heat follows the principle of "nourishing Yang in spring and summer" and has the effect of "curing winter diseases in summer."
其性温味甘，维生素、矿物质等含量丰富，营养价值高。
Eel is warm, sweet in nature, and rich in vitamins, minerals, and other nutrients, with a high nutritional value.
可补脾益气、消除积食、美容养颜、明目、祛风湿、强筋骨。
It can strengthen the spleen, boost energy, eliminate food stagnation, beautify and nourish the complexion, improve vision, dispel wind-dampness, and strengthen muscles and bones.
第三宝：绿豆芽
绿豆在发芽时，部分蛋白质会分解成人体需要的氨基酸，其热量低、水分和纤维素含量高，营养价值远超绿豆。
有清暑热、调五脏、通经脉、补肾脏的作用，是夏季的瘦身佳品，也是便秘者的健康蔬菜。
可与姜丝搭配，中和绿豆芽的寒性，炒制时可适量加些醋，防止维生素B1的流失。
Third treasure: Green bean sprouts
During the germination of green beans, some proteins break down into amino acids needed by the human body. Green bean sprouts have low calories, high water content, and high fiber content, making their nutritional value far superior to green beans themselves.
Green bean sprouts have the effects of clearing summer heat, regulating the five internal organs, activating meridians, and nourishing the kidneys. They are an excellent slimming food for summer and a healthy vegetable for those with constipation.
They can be paired with shredded ginger to balance the cold nature of green bean sprouts. When stir-frying, add a moderate amount of vinegar to prevent the loss of vitamin B1.
2.宜晚睡早起
《黄帝内经》中讲：“夏三月，夜卧早起，无厌于日。”
夏季昼长夜短，阳气盛行，阴气衰退，晚些入睡可弥补阴气不足，早点起床可顺应阳气兴盛。
每天保证7小时高质量的睡眠，加上午睡半小时，有助于提高脑部供血能力，增强体力，消除疲劳。
需要注意的是，午睡时最好平躺，切忌趴着睡，容易对呼吸系统、内脏、骨骼等造成损伤。
It is advisable to sleep late and wake up early.
In the "Huangdi Neijing," it states, "In the three months of summer, sleep late at night and wake up early, without getting tired of the sun."
In summer, days are long and nights are short, with Yang energy prevailing and Yin energy declining. Going to sleep later can help compensate for the lack of Yin energy, while waking up earlier can adapt to the prosperity of Yang energy.
Ensure 7 hours of high-quality sleep every day, along with a 30-minute nap at noon, which helps to improve blood supply to the brain, enhance physical strength, and eliminate fatigue.
Note that it is best to lie flat when taking a nap, and avoid sleeping on your stomach, as this may cause damage to the respiratory system, internal organs, and bones.
3.宜情志疏泄
心是五脏六腑之首，素有“心动则五脏六腑皆摇”的说法，所以心脏的养护极其重要。
中医认为，心静能够缓解紧张着急的情绪，令心情舒畅，气血和换，有助于心脏机能的旺盛，从而协调各脏器的功能。
此时，除了保证睡眠、合理运动外，还要饮食清淡少油腻，学会情绪转移，戒躁戒怒。
入睡时可放松全身，排除杂念，安然入睡，也可听些舒缓的音乐来助眠。
It is important to express emotions freely.
The heart is the leader of the five internal organs and six bowels, and there is a saying, "when the heart moves, all the internal organs shake," so it is extremely important to take care of the heart.
Traditional Chinese medicine believes that a calm heart can relieve tense and anxious emotions, make the mood comfortable, harmonize blood and Qi, and help maintain vigorous heart function, thereby coordinating the functions of other organs.
At this time, in addition to ensuring sleep and engaging in reasonable exercise, it is also important to maintain a light diet with less oil and grease, learn to divert emotions, and avoid irritability and anger.
When going to sleep, relax the whole body, dispel distracting thoughts, and sleep peacefully. You can also listen to soothing music to help you fall asleep.
03
三秘诀
three secrets
1.避暑
中暑分为阳暑和阴暑，阳暑是因在高温烈日下，体温调节出现紊乱，身体散热出现障碍，使热量积聚无法驱散导致的。
夏季阳光毒辣，不可长期在外工作、暴晒，亦不可过度劳累，平时要多补充水分，勤换衣物，让汗液及时排除。
阴暑是因暑天不恰当的吹风乘凉、喝冷饮，使寒邪入体遏制了阳气而导致的。
夏季再热，也不可大量喝冷饮、洗冷水澡，忌长期呆在空调房里。
Avoiding summer heat
Heatstroke can be divided into Yang heatstroke and Yin heatstroke. Yang heatstroke occurs when the body's temperature regulation is disrupted due to exposure to high temperatures and strong sunlight, leading to obstacles in dissipating heat and the accumulation of heat that cannot be dispersed.
During the hot summer days, avoid long-term outdoor work, excessive sun exposure, and overexertion. It is essential to replenish fluids, change clothes frequently, and let sweat evaporate in a timely manner.
Yin heatstroke is caused by inappropriate cooling measures during hot summer days, such as sitting in a draft, drinking cold beverages, and allowing cold pathogens to enter the body and restrain Yang energy.
No matter how hot the summer is, do not consume excessive amounts of cold drinks, take cold baths, or stay in air-conditioned rooms for extended periods.
2.避湿
《黄帝内经》中讲：“湿气大来，土之胜也，寒水受邪，肾病生焉。”
夏季多暑湿，令人感到头重脑疼、胸闷脾虚、对于呼吸系统有病症的人来说，则易引起咳疾。
日常起居要保持室内干燥，多开窗通风。
外出时少去湖边、河边潮湿的地方，不做潮湿的树桩、椅凳，容易引起痔疮、风湿等症，还会损伤脾胃，造成消化不良。
Avoid dampness
In the "Huangdi Neijing," it states, "When dampness prevails, it is the victory of the Earth element; cold water harbors pathogens, and kidney diseases arise."
Summer often brings damp heat, which can cause symptoms such as heavy head, headaches, chest tightness, and spleen deficiency. For people with respiratory system issues, it can easily trigger coughs and other illnesses.
In daily life, maintain indoor dryness and ventilate rooms by opening windows frequently.
When going outdoors, avoid damp places near lakes and rivers, and do not sit on damp tree stumps or chairs, as this can cause issues like hemorrhoids, rheumatism, and damage to the spleen and stomach, leading to poor digestion.
3.穴位养生
Acupoint health care
内关穴：保护心脏
Neiguan acupoint: Protecting the heart
按摩方式：手指指腹向下用力点压，早晚各一次，每次3分钟，有微微酸胀感为宜。
作用：养心通脉、调节自律神经、宁心安神、解除疲劳、改善胸闷胸痛、心悸盗汗等症。
Massage method: Press firmly downward with the pad of your finger, once in the morning and once in the evening, for 3 minutes each time. A slight soreness and swelling sensation is appropriate.
Benefits: Nourishing the heart and promoting blood circulation, regulating the autonomic nervous system, calming the mind, relieving fatigue, improving chest tightness, chest pain, palpitations, and night sweats.
2.阴陵泉：利水除湿
Yinlingquan: Promoting water metabolism and eliminating dampness
按摩方式：手指指腹按揉，左右交替，2分钟左右即可。
作用：利水除湿，调理三焦、促进脾胃消化吸收，改善消化道不适。
Massage method: Use the pad of your finger to press and rub, alternating between the left and right legs, for about 2 minutes.
Benefits: Promoting water metabolism and eliminating dampness, regulating the Sanjiao (triple burner), improving spleen and stomach digestion and absorption, and alleviating digestive discomfort.
3.涌泉穴：滋阴降火
Yongquan acupoint: Nourishing Yin and reducing fire
按摩方式：拇指较大力按揉，每只脚20-30次，可在泡脚后或入睡前按摩，效果更好。
作用：缓解出汗过多引发的阴虚上火，口干舌燥、焦躁不安等症。
Massage method: Use your thumb to apply significant pressure and rub, massaging each foot 20-30 times. The effect is even better if you massage after soaking your feet or before going to bed.
Benefits: Relieve Yin deficiency and excessive fire caused by excessive sweating, alleviate symptoms such as dry mouth, dry tongue, irritability, and restlessness.
▽
但惜夏日长，切等清风来，愿你心中无挂碍，随处可清凉。
小暑过后便是入伏，一年中最热的时刻即将到来。
从此刻起，就要防暑降温、清心安神、保护脾胃、调节心态，养护身心。
点亮“在看”，将这份养生秘籍转发分享给身边的亲朋好友，让我们一起保养身体、平安顺遂，健康过整夏。
As the long summer days go by, we eagerly await the arrival of a refreshing breeze. May you have no worries in your heart and find coolness everywhere you go.
After the minor heat, we enter the dog days of summer, which are the hottest days of the year.
From this moment on, it is essential to prevent heatstroke, cool down, calm the mind, protect the spleen and stomach, and maintain a balanced state of mind to nurture both body and soul.
Click "like" and share this health preservation secret with your friends and family. Let us all take care of our bodies, enjoy peace and smoothness, and stay healthy throughout the summer.
