Physician Poh Yu Min 傅瑜敏医师

Physician Poh Yu Min 傅瑜敏医师 - Registered TCM Physician in Singapore
- Master of Medicine in TCM (LNUTCM)
- Bachelor Degree in TCM

二十四节气养生·惊蛰惊蛰,又名“启蛰”,是二十四节气中的第三个节气。《月令七十二候集解》中说:“二月节,万物出乎震,震为雷,故曰惊蛰。是蛰虫惊而出走矣。”惊蛰三象惊蛰天象:太阳到达黄经345°,阳气上升,气温回暖,春雷乍动,雨水增多,万物生...
10/03/2026

二十四节气养生·惊蛰

惊蛰,又名“启蛰”,是二十四节气中的第三个节气。

《月令七十二候集解》中说:“二月节,万物出乎震,震为雷,故曰惊蛰。是蛰虫惊而出走矣。”

惊蛰三象

惊蛰天象:太阳到达黄经345°,阳气上升,气温回暖,春雷乍动,雨水增多,万物生机盎然。

惊蛰地象:惊蛰前后各地天气已开始转暖,雨水渐多,大部分地区都已进入春耕。此时蛰伏在泥土中冬眠的各种昆虫也开始惊醒,过冬的虫卵也要开始卵化。

惊蛰人象:随着惊蛰时节气温回升,人体的毛孔、汗腺与血管开始舒张,此时余寒未尽,应注意保暖,防止感受寒邪。

惊蛰三候

一候桃始华

惊蛰时期桃花开始绽放,标志着春天的到来。

二候仓庚鸣

黄鹂开始鸣叫,它们是春天的使者,它们的鸣叫声预示着春天的生机与活力。

三候鹰化为鸠

鹰开始躲藏起来繁育后代,而原本蛰伏的鸠开始鸣叫求偶,古人由于没有看到鹰,误以为鹰变成了鸠。

饮食养生

惊蛰时节,乍暖还寒,虽气温有所回升,但余寒未消,饮食上还可适当进食一些辛味食物以助阳升抗余寒,如韭菜、洋葱、香菜、生姜、葱等食物。但要注意,温热食物不宜过量进食,以防肝气升发太过,肝旺易犯脾土。在寒热、阴阳均衡饮食的基础上,注意健脾益气,可食糯米、黑米、燕麦、南瓜、扁豆、红枣、桂圆、核桃、栗子等。

百合银耳蒸梨

材料:百合3g、白银耳3g、川贝母3g、梨1个(不去皮)、大枣5枚、冰糖适量。

做法:梨洗净去核,白银耳泡发洗净,将百合,川贝母,大枣,冰糖放入梨中蒸熟即可。

功效:养阴润肺,化痰止咳

起居养生

《黄帝内经》记载:“春三月,此谓发陈。天地俱生,万物以荣。夜卧早起,广步于庭。披发缓形,以使志生。”起居方面应早睡早起,养成良好的作息习惯,每日睡眠6-8小时最佳。条件允许的话最好能在午时(中午11点到1点)间小憩片刻,更能保证下午充沛的精力。此外,惊蛰时节,是由冬寒向暖春的过渡,衣服递减要适度,应根据个人体质和天气变化逐渐减少,防止感受寒邪。

运动养生

惊蛰时节,阳气升发,身体各脏器的功能尚未恢复到最佳状态,此时不宜进行过于激烈的运动,应选择走路、慢跑、打太极拳、放风筝等较为和缓的运动方式。尤其是老年人肌肉比较松弛,关节韧带僵硬,四肢功能协调性差,故在正式运动前需做5~10分钟的热身活动。活动形式以步行、慢跑、太极拳等低强度运动项目为主。

情志养生

惊蛰时节脏腑养生的关键在于平衡阴阳。惊蛰时节人体的肝阳之气渐升,阴血相对不足,易发生肝火偏盛。尤其是老年人,易发怒,易发眩晕、中风等疾病。年轻人则因春季阳气骤然上升引动体内热气,若此时控制不好自己的情绪,则易长痤疮,并出现怕热、出汗等症状。因此,要力戒焦躁、抑郁等有害情绪,学会通过发泄和转移的方法使怒气消除,切忌妄动肝火。

穴位养生

穴位:太溪穴

定位:位于足踝区,内踝尖与跟腱之间凹陷中。

功效:滋阴降火,适用于阴虚体质偏于肾阴虚的人。

操作:可每天按摩2次,每次10分钟。

穴位:迎香穴

定位:在面部,鼻翼外缘中点旁,鼻唇沟中。

功效:宣通鼻窍,可以治疗鼻炎、鼻塞、鼻窦炎、流鼻涕等。

操作:可每天按摩2次,每次10分钟,以出现酸胀或胀痛为度。

Happy International Women’s Day!It is the whole month that is dedicated to celebrating the social, political, cultural, ...
08/03/2026

Happy International Women’s Day!

It is the whole month that is dedicated to celebrating the social, political, cultural, and academic achievements of women in the world.

Every story begins with a voice.

In this March, we invite you to pause, reflect, and listen — to your inner voice and to take charge of your health and well-being.

A woman goes through various stages in her life. Each stage is characterised with specific needs. As the woman ages, she may face issues related to menstrual period, fertility, menopause and female cancers.

If you would like to know more about health tips, diet and lifestyle guidance and any TCM treatment methods that are available to help shape your body as well as keeping in tune to your emotional health, please don’t hesitate to whatsapp us at 91900257 for more information or enquiries. If you would like to consult our physician Joy, kindly book an appointment with us via whatsapp (91900257) as well. We treat all conditions relating to various stages of her life.

痰湿体质:身体“湿气重、脂肪多”,中医教你健脾祛湿,一身轻松在中医九种体质里,痰湿质是最常见、也最让人困扰的一种。俗话说“肥人多痰湿”,很多人喝水都胖、肚子松软大、浑身沉重不清爽,根源就是体内痰湿淤积、脾胃运化失常。中医认为:“脾为生痰之源...
04/03/2026

痰湿体质:身体“湿气重、脂肪多”,中医教你健脾祛湿,一身轻松
在中医九种体质里,痰湿质是最常见、也最让人困扰的一种。俗话说“肥人多痰湿”,很多人喝水都胖、肚子松软大、浑身沉重不清爽,根源就是体内痰湿淤积、脾胃运化失常。

中医认为:“脾为生痰之源,肺为贮痰之器。”痰湿的形成,大多和长期饮食油腻、久坐不动、熬夜伤脾、寒气入侵有关。脾胃虚弱,水湿无法正常代谢,停留在体内就变成“痰”,湿与痰结合,堵在经络、脏腑、皮肉之间,人就会出现各种不适。

典型的痰湿体质,一眼就能看出来:体型偏胖、腹部肥满松软;面部油脂多、眼皮浮肿、容易犯困;嘴里发黏、舌苔厚腻、痰多咳嗽;身体沉重、懒得动弹、大便黏马桶;还常常胸闷、腹胀、没精神,夏天难熬、冬天怕冷。

痰湿不除,不仅让人臃肿疲惫,还会影响代谢,诱发三高、脂肪肝、关节沉重等问题。调理痰湿体质,核心原则只有6个字:健脾、祛湿、化痰,从根源切断痰湿生成。

想要改善痰湿,第一步先管住嘴,断掉“生湿之源”。少吃甜腻、油炸、生冷、重口味食物,奶茶、蛋糕、肥肉、冰饮最易助湿生痰;多吃健脾利湿的食材,比如薏米、赤小豆、山药、冬瓜、白萝卜、陈皮、生姜,日常煮点陈皮茯苓茶、薏米山药粥,温和祛湿不伤身。

第二步动起来,让气血流通。痰湿的人最怕久坐不动,运动是最好的“祛湿药”。快走、慢跑、八段锦、瑜伽、跳绳,都能振奋阳气、帮助水湿排出。坚持微微出汗,湿气随汗而解,身体会越来越轻快,肚子也会慢慢变小。

第三步调作息,养好脾胃。熬夜最伤脾,熬夜后湿气会明显加重;尽量早睡早起,不贪凉、不久坐湿地,做好腰腹保暖。中医讲“脾健则湿自除”,脾胃功能恢复,湿气自然无法停留。

此外,日常可以多用热水泡脚,加点艾叶、生姜,温通经络、散寒祛湿;也可以按摩丰隆、足三里、中脘等穴位,帮助健脾化痰,从内而外疏通身体淤堵。

痰湿体质不是一朝一夕形成的,调理也需要耐心。不用猛药、不盲目减肥,只要坚持清淡饮食、规律运动、养护脾胃,就能把体内的“垃圾湿气”一点点排出去。

当痰湿散去,你会发现身体变轻松、皮肤不油腻、精神更清爽,体态轻盈,由内而外透出健康通透的状态。愿每一位痰湿体质的朋友,都能健脾祛湿,告别沉重,活出一身清爽与自在。

Improve your egg and s***m quality with TCMThe road to parenthood can be fraught with challenges, particularly when it c...
25/02/2026

Improve your egg and s***m quality with TCM

The road to parenthood can be fraught with challenges, particularly when it comes to egg and s***m quality. While conventional treatments offer viable options, many are turning to Traditional Chinese Medicine (TCM) as a complementary approach.
Understanding Infertility in Singapore

Infertility is defined as the inability to conceive after a year or more of regular, unprotected in*******se. Common fertility challenges in Singapore include

Egg Quality

Definition: The viability of an egg to be fertilized and develop into a healthy embryo.

Factors: Age is a crucial determinant, as the number and quality of eggs decline over time. Lifestyle factors like diet, stress, and environmental toxins also play a role.

S***m Quality

Definition: The ability of s***m to fertilize an egg, influenced by count, motility (movement), and morphology (shape).

Factors: Age, genetics, lifestyle choices like smoking, and environmental toxins affect s***m quality.

How TCM Approaches Egg and S***m Quality

TCM views infertility and suboptimal reproductive health as signs of underlying imbalances within the body. The theory of Yin-Yang, Qi (vital energy), and blood flow forms the basis of TCM’s approach to health. When it comes to egg and s***m quality, TCM aims to nourish the body’s reproductive system by balancing the flow of energy and blood.

Acupuncture

1)Regulate Hormones

Acupuncture can enhance the neuroendocrine system, regulating menstrual cycles and improving ovarian function.

2)Increase Blood Flow
Better blood circulation to reproductive organs ensures a healthier uterine lining and higher-quality eggs.

3)Reduce Stress
By calming the nervous system, acupuncture reduces stress hormones that negatively impact egg and s***m quality.

TCM Herbal Prescription

1)Nourish Liver and Kidney
Enhance egg and s***m quality.

2)Boost Qi and Blood Circulation
Improves Uterine health, promote regular menstrual cycles and egg quality.

3)Strengthens Kidney Jing
Improves reproductive health and s***m motility.

TCM Complementing Fertility Treatment

-Combination with ART
TCM can complement assisted reproductive technology (ART) like IVF or IUI by preparing the body for conception.

Acupuncture and/or Chinese herbal medicine can improve ovarian response and uterine lining before embryo transfer.

Pre- and Post-Treatment Support
Acupuncture before ART reduces anxiety and stress.
Post-procedure, acupuncture and herbs promote implantation and reduce miscarriage risk.

Can TCM treatment really improve egg and s***m quality?

Evidence suggests that the holistic nature of TCM can enhance reproductive health by restoring the body’s natural balance. By combining Chinese herbal medicine, acupuncture, dietary changes, and lifestyle modifications, TCM provides a comprehensive approach that can significantly improve the quality of both eggs and s***m.

For more information, please don't hesitate to whatsapp us @ 91900257. Book your appointment with us today! Our physician Joy Poh is registered with TCM Practitioners Board (S'pore).

工作压力大会导致不孕不育吗?备孕路上,身体状态很重要,心态更重要。如果长期备孕未成功,别只纠结于身体检查,不妨先给自己减减压。必要时也可以寻求专业医生或中医师或心理医生的帮助,科学备孕+轻松心态,好孕自然会如约而至~不知该怎么开始备孕,请致...
25/02/2026

工作压力大会导致不孕不育吗?

备孕路上,身体状态很重要,心态更重要。如果长期备孕未成功,别只纠结于身体检查,不妨先给自己减减压。必要时也可以寻求专业医生或中医师或心理医生的帮助,科学备孕+轻松心态,好孕自然会如约而至~

不知该怎么开始备孕,请致电91900257咨询,谢谢!

女性尿频尿急尿痛怎么办😖|关注女性健康🚺⁉️什么是尿路感染 ▪️细菌在尿路中生长、繁殖引起的感染。 ▪️分为上尿路感染:肾盂肾炎、输尿管炎;下尿路感染:膀胱炎、尿道炎⁉️具体表现 ▪️尿频:感觉总想上厕所,晚上起夜次数多,影响睡眠质量 ▪️...
24/02/2026

女性尿频尿急尿痛怎么办😖|关注女性健康🚺

⁉️什么是尿路感染

▪️细菌在尿路中生长、繁殖引起的感染。
▪️分为上尿路感染:肾盂肾炎、输尿管炎;
下尿路感染:膀胱炎、尿道炎

⁉️具体表现 ▪️尿频:
感觉总想上厕所,晚上起夜次数多,影响睡眠质量
▪️尿急:尿意急迫,总是感觉有尿意,每次只尿一点
▪️尿痛:排尿时感觉如针刺般疼痛,有灼烧感
▪️尿🩸:尿液变浑浊,出现肉眼血尿
▪️尿味:尿液味道变重,甚至有时刺激性气味
▪️腰痛/小腹不适:
可能还会出现腰痛,或伴随头痛,轻微发热;排尿时可能会出现小腹部位有绞痛感

⁉️如何缓解&避免
▪️不久坐、不憋尿:避免久坐,不要憋尿,无特殊疾病的情况下,建议每天饮水2L以上。
▪️阴道卫生:特别是月经期、妊娠期、产褥期的女性;一定要做好便后清洁,大肠杆菌易造成感染;做好行房后的局部清洁
注意保暖:体质差和免疫力低下女性,要额外注意保暖,特别是脚部。
▪️增强免疫力:尿路感染易反复,要提高自身免疫力对抗细菌,饮食均衡,健康作息。
▪️清热泻火:中医角度,可以采取清热泻火来缓解,如调节情绪、不熬夜、饮食要忌口。

⁉️食疗养护 ▪️多喝水:避免久坐,不要憋尿,尽量喝温水促进排尿,建议每天饮水1500-2000毫升。
▪️利尿瓜果:宜多食水果蔬菜,多食利尿果蔬,。 如:西瓜、葡萄、芹菜、冬瓜、梨等。
▪️清热利湿汤:可适当食用绿豆汤、海带汤、冬瓜汤、等清热利湿的汤,多喝汤也有补充水份的功能。
▪️补充营养元素:可以适当补充营养元素,如维生素C/B2、甘露糖、蜂胶、槲皮素,有辅助作用。
▪️忌嘴这些:辛辣食物、油腻刺激食物、易胀气食物、发物、生冷食物、烟酒、浓茶/浓咖啡。

Boost your Fertility with TCMWho will be appropriate candidates for acupuncture and herbal medicine?Women with unexplain...
23/02/2026

Boost your Fertility with TCM

Who will be appropriate candidates for acupuncture and herbal medicine?

Women with unexplained infertility or hormonal imbalances, such as menstrual irregularities, PMS, high FSH level, absence of ovulation, difficult implantation, and frequent miscarriage, would be encouraged to seek relief from Acupuncture and Chinese medicine. The most frequent cause of unexplained infertility or hormonal imbalance is energy stagnation, which affects blood flow in the pelvic area. Many years of emotional stress, depression, frustration, overwork, and improper diet and lifestyle often play a major role in energy congestion.

Acupuncture can also help Men with Infertility Problems

Men continually produce new s***m. It takes approximately 72-90 days to create and mature s***m. This is when acupuncture can be used to provide the optimum conditions for healthy s***m to be produced.

Research has suggested that acupuncture statistically improves s***m quality and fertility rates in men with defective s***m motility and morphology (as diagnosed microscopically). Possible mechanism that may account for its effectiveness is that acupuncture may work as an anti-inflammatory aid by releasing immunomodulation (i.e. immune altering) factors affecting the reproductive system. It is known that a number of identifiable medical conditions are caused by disorders brought about by the immune system attacking the body’s own tissues including s***m.

Introduction to TCM Fertility Treatment @ Joy TCM Clinic

We recognize that every person and couple having difficulty conceiving need individualized treatment because no two persons present with the exact same issues. With that customized approach, acupuncture treatment can be an effective means to aid conception in many cases of infertility – endometriosis, ovulation problems, male factor, poor ovarian reserve, poor egg quality, chronic miscarriage, irregular periods.

For the best results, most couples would have greater success trying acupuncture and Chinese herbal medicine before attempting more technically advanced methods such as IVF. However, in certain cases of infertility, especially women with disruptions affecting both fallopian tubes, Assisted Reproductive Techniques such as IVF should be the primary treatment with support from acupuncture. In general, women are recommended to implement acupuncture for at least 3-6 months before considering more high risk, toxic, invasive, and expensive techniques such as medications, IUI, and IVF.

Women often feel the need to do as much as medically possible as soon as possible, often due to a sense of running out of time from aging. However, the majority of women will respond to acupuncture without the need of powerful drugs, often resulting in an easier pregnancy and healthier baby.

In cases of male factor infertility, acupuncture can improve s***m quality which will dramatically improve your chance of a natural pregnancy or increasing your success rate with IVF by improving the quality of the embryo and decreasing the chances of a miscarriage.

We believe the reason for higher success rate in our clinic with couples who use only acupuncture and Chinese herbal medicine is because these gentle techniques encourage the body to do what it wants to do naturally – that is, to conceive. Balancing the body with emphasis on the hormonal system will allow conception in time.
In many women, the repeated use of hormonal medications to hyper stimulate the ovaries can overly stress the body so that fertilization doesn’t occur because the eggs didn’t have enough time to develop fully or allow the uterine lining to become rich enough in nutrients to allow implantation of the fertilized egg.

However, if you are scheduled to start with assisted reproduction sooner, acupuncture will help improve your chances by decreasing your body’s physiological reaction to stress, reducing the side effects of medications, and supporting your uterus for implantation. In these cases, using acupuncture garners more successful results than assisted reproduction technique alone.

How acupuncture & herbs can help throughout the IVF cycle

Before (3 months prior to cycle) – in women, improve egg quality and regulate hormones; in men, improve semen quality & quantity.

During – increase the number of follicles & improve the quality of the uterine environment by relaxing uterine muscles & thickening uterine lining.

After (once pregnant) – prevent miscarriages and minimize symptoms common in the first trimester.

How Chinese medicine can help to improve the success rate

-Improve the function of the ovaries to produce better quality eggs
Regulate the hormones to produce a larger number of follicles
-Increase blood flow to the uterus and increase the thickness of the uterine lining
-Relaxes the patient to relieve stress related dysfunction
-Decrease chances of miscarriage by relaxing the uterus
-Strengthens immune system

Male factor

-Invigorate the s***m, raising the s***m count and mobility
-Improved s***m quality

What to expect during your first visit

During the first visit, Physician Joy Poh takes a detailed medical history related to infertility; review the details of your menstrual cycle and blood flow during menstruation; gain a thorough understanding of your goals; and examine your whole system. During this process, she often discovers many possible factors that can influence both conception and pregnancy problems that have not yet shown up as a symptom or subtle signs of imbalance that indicate future illness. She puts all these composites together and provides you with a clear personalized assessment and optimal treatment plan.

Having many years of experience in the treatment of women’s health issues, Physician Joy Poh fully recognizes the relationship between a variety of stressful emotions and infertility. She truly believes that negative emotions play a major role in causing hormonal imbalances and other related problems associated with female reproduction, including absent of ovulation, menstrual irregularities, PMS and endometriosis. Indeed, one of the main focuses of her treatment of infertility is to balance the mind and body, help her patients reclaim their lives and spirits and lead them to improve their overall health and well-being.

Her goal is to offer new hope through natural, holistic fertility TCM treatment, bringing experience and compassion for your quest to conceive and helping your dream to become a reality.

For more information or to book an appointment, please don't hesitate to whatsapp us @ 91900257. Thank you!

中医:让一脸痘痘都消失的7款内调茶在这里分享有趣、简单、实用养生方法,跟我一起变美变健康~
21/02/2026

中医:让一脸痘痘都消失的7款内调茶

在这里分享有趣、简单、实用养生方法,跟我一起变美变健康~

中医养生笔记气滞(气的淤堵):像交通堵车 气是身体的“发动机”,情绪差、压力大就容易肝气郁结,气跑不动了。 典型表现:胀痛不固定、胸闷爱叹气、情绪低落或暴躁,女生经期前乳房胀。痰湿(津液的淤堵):水液“积涝” 脾胃弱、爱吃油腻甜食,水液排不...
20/02/2026

中医养生笔记

气滞(气的淤堵):像交通堵车 气是身体的“发动机”,情绪差、压力大就容易肝气郁结,气跑不动了。 典型表现:胀痛不固定、胸闷爱叹气、情绪低落或暴躁,女生经期前乳房胀。

痰湿(津液的淤堵):水液“积涝” 脾胃弱、爱吃油腻甜食,水液排不出去就变成痰湿,质地粘腻重浊。 典型表现:身体沉重乏力、脑袋昏沉像裹布、口中粘腻、舌苔厚腻,还容易长胖。

血瘀(血的淤堵):血液“堵车” 气滞久了、受凉或气虚,血液就会变粘稠、流得慢,甚至停滞。 典型表现:刺痛固定不移、脸色唇色发暗、皮肤粗糙,舌头有瘀点、舌下青筋突出。

常说气顺则身健,气堵则百病生。肝气郁结,引起身体的疏泄功能下降,气机不畅,导致脾虚,脾运化谷物津液的功能下降,进而产生痰湿累积至痰浊(身体的脏东西和垃圾),进而又影响到气血的运行,产生血瘀,长期瘀堵身体就容易长增生、结节、囊肿、包块、息肉、结石,甚至更重的病。

可以想象把身体比喻成一条孜孜流淌的河流,正常的气(类似风向)推着它运行前进,一进一出,一呼一吸,很规律,很自然。气不顺畅(气滞),水速就慢下来了(脾虚,运化功能下降),有些地方的坏水(脏东西或者垃圾)可能就滞留在某个身体部位,和我们的血液一起慢慢形成淤泥巴(血瘀)。

时间久了,淤泥巴质地开始坚硬(如结节、结石、囊肿等),阻碍身体气血运行,产生各种疾病。所以这是一个长期积累的过程,瘀堵在不同的部位,就产生对应的一些疾病。

而我们要做的就是平时多注意些,疏肝健脾化痰是基本操作。因为大家肯定都会有情绪不好的时候,要及时调整过来。这个好情志是非常重要的,不生气,不憋气,原谅世界,就是拯救自己。,别那么多压力、忧郁、抱怨、操心等等,热闹是世界的,身体才是自己的。吃进去的东西很多都是不好消化的,有些是垃圾食品,有些是营养过剩的,都容易产生过多的痰湿,注意定期排湿,最简单的就是多晒晒太阳也是好的。

心里堵 → 气堵 → 生垃圾 → 垃圾抱团 → 变成疙瘩
20-30岁:疏肝为主
30-40岁:疏肝+健脾
40-50岁:疏肝+健脾化湿+化瘀(三者先后调养)
50岁以上:肝郁、脾虚、痰湿、瘀堵都很常见,需要定期体检和调养不要想不开,不要生气,不要着急,不要发火

Happy Lunar New Year!
17/02/2026

Happy Lunar New Year!

Chinese New Year Closure NoticePlease be informed that we will be closed from 16 February 2026 (Monday) to 18 February 2...
14/02/2026

Chinese New Year Closure Notice

Please be informed that we will be closed from 16 February 2026 (Monday) to 18 February 2026 (Wednesday) for Chinese New Year holidays!

We will resume operations on 19 February 2026 (Thursday) afternoon.

We wish all of you a healthy and prosperous Chinese New Year! 🧧🐎✨

春节养生别只喊口号!吃动平衡才是关键,身心同健更轻松吃:不戒嘴,但会吃,烟火气里养脾胃1. 荤素搭配,“温”字为先年夜饭荤菜适量即可,建议“一荤一素一菇”:选鸡肉、羊肉等温热荤菜,少吃生冷海鲜;多吃绿叶菜、山药等素菜和菌菇,补充膳食纤维、中...
11/02/2026

春节养生别只喊口号!吃动平衡才是关键,身心同健更轻松
吃:不戒嘴,但会吃,烟火气里养脾胃

1. 荤素搭配,“温”字为先

年夜饭荤菜适量即可,建议“一荤一素一菇”:选鸡肉、羊肉等温热荤菜,少吃生冷海鲜;多吃绿叶菜、山药等素菜和菌菇,补充膳食纤维、中和油腻。同时少吃冰饮、凉拌菜,避免刺激肠胃。

2. 控糖控油,拒绝“隐形负担”

警惕糖果、含糖饮料、油炸小吃等“隐形热量”,做到“三少”:少喝含糖饮料、少吃油炸甜腻食物、少喝高度酒,可用温水、酸奶替代。

3. 少食多餐,拒绝“撑到扶墙”

聚餐避免暴饮暴食,年夜饭吃到七八分饱即可;饭后想吃零食选坚果、水果,每次一小把;次日早餐不省略,唤醒肠胃避免午餐过量。

动:不刻意,但坚持,碎片化时间也能动起来

1. 饭后必动:10分钟就够,赶走油腻

饭后别立即坐卧,休息5分钟后,和家人散步10-15分钟,或在家慢走、拉伸,促进消化、缓解油腻。

2. 久坐必动:每小时起身,缓解疲劳

久坐聊天、打麻将时,每小时起身活动2-3分钟,做扩胸、转腰、深蹲等简单动作,缓解腰酸颈痛。

3. 全家联动:把运动变成团圆的一部分

家人一起运动,晨起打太极、下午公园散步、晚上做亲子瑜伽,既能增进感情,又能轻松坚持养生。

养:不焦虑,但走心,身心同健才是真养生

1. 规律作息,不熬夜,也不刻意早起

无需严格遵守日常作息,但尽量23点前入睡、7-8点起床,保证7-8小时睡眠;熬夜后可午休15-30分钟,别久睡打乱生物钟。

2. 减少内耗,保持平和心态

面对亲戚过度关心、琐碎小事,学会接纳放下,多陪伴家人、做喜欢的事,释放压力、保持愉悦,心态好气血才顺。

3. 适度放松,给身体“留白”

不必追求“完美养生”,偶尔吃多、熬夜不用自责,给身体自然调节的时间,避免过度克制产生逆反心理。

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