Healing Sanctuary

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。

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**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.

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**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。

05/03/2026

The Jingzhe (Awakening of Insects) solar term marks a period of revival for all living things, with human metabolism also accelerating. It is a crucial time for health preservation. Based on traditional Chinese medicine principles, folk customs, and your valuable additions, health maintenance during Jingzhe should focus on harmonizing liver qi, strengthening the spleen and dispelling dampness, regulating emotions, and paying special attention to dietary restrictions and disease prevention. Here are the integrated and streamlined key health tips and precautions for Jingzhe:

# # # Key Health Tips for Jingzhe

1. **Dietary Regulation**

* **Light and Nourishing**:
Prioritize a diet that is light, mild, and slightly pungent to support the upward movement of Yang qi while avoiding excessive internal heat and dampness. Consume plenty of fresh vegetables and fruits (such as pears, spinach, celery), and plant-based proteins.

* **Vitamin C Boost**:
As metabolism accelerates, ensure timely intake of **Vitamin C** to enhance antioxidant capacity and aid detoxification.

* **Soothe Liver and Strengthen Spleen**:

Incorporate foods like green onions, ginger, chives, and mugwort (Yinchen) to harmonize liver qi and strengthen the spleen, helping to dispel dampness.

* **Avoid Triggers**:

**Refrain from consuming 'trigger foods' (发物)**, which are rich in nutrients or have stimulating properties that can exacerbate certain conditions, to prevent the recurrence of old ailments. Also, avoid excessive consumption of glutinous rice products, as they are sticky and difficult to digest, potentially burdening the digestive system and causing indigestion.

2. **Daily Routine**

* **Early to Bed, Early to Rise**:
Align with the natural upward surge of Yang qi by going to bed and waking up early to nourish liver qi and maintain a cheerful spirit.

* **Dress Appropriately for Spring**:
Temperatures fluctuate significantly during Jingzhe. Practice 'spring covering' by adding or removing layers as needed to prevent catching a cold.

* **Ventilation and Dryness**:
Jingzhe is a peak season for infectious diseases. Ensure good indoor ventilation and maintain a dry environment to prevent dampness and inhibit germ growth.

3. **Exercise and Physical Activity**

* **Outdoor Activities**:
Increase moderate outdoor exercises like walking, jogging, Tai Chi, or Baduanjin to promote the upward flow of Yang qi and improve blood circulation.

* **Moderate Intensity**:
Exercise should be gentle, aiming for a slight sweat, and avoiding overexertion.

4. **Emotional Well-being**

* **Harmonize Emotions**:
During Jingzhe, liver Yang qi tends to rise, while Yin blood may be relatively insufficient, leading to potential liver Yang hyperactivity. Therefore, focus on regulating and soothing the liver, maintaining a pleasant mood, and avoiding emotional outbursts.

* **Sun Exposure**:
Moderate sun exposure helps promote Yang qi and improves mood.

# # # Jingzhe Precautions

* **Prevent 'Jingzhe Illnesses'**:
Jingzhe is a high-incidence period for seasonal infectious diseases like influenza, measles, and chickenpox, as well as chronic conditions such as hypertension and asthma. Practice good personal hygiene, wash hands frequently, avoid crowded places.

* **Guard Against Wind-Evil**:
Spring is often windy, and wind-evil can easily invade the body, leading to colds or allergies. Protect your head and neck when outdoors.

* **Cautious Supplementation**:
As Yang qi is rising, avoid excessive tonics, which might lead to internal heat and dampness.

编者按：今天，我们迎来惊蛰节气。惊蛰，古称“启蛰”，是农历二十四节气中的第三个节气，标志着仲春时节的开始。这个时节应该如何养生呢？我们来和大家好好聊一聊。【饮食篇】惊蛰养生防病有三汤▲止咳安神――百合

05/03/2026

惊蛰时节，万物复苏，人体新陈代谢加快，是养生的关键时期。以下是精简后的惊蛰养生核心要点：

# # # 惊蛰养生核心要点

1. **饮食调理**
* **清淡滋补**：以清淡、甘平、微辛为主，多食蔬菜水果（如梨、菠菜、芹菜），补充植物蛋白。

* **补充维C**：新陈代谢加快，及时补充维生素C以抗氧化、助解毒。

* **疏肝健脾**：适当食用葱、姜、韭菜、茵陈等，以顺应肝气，健脾祛湿。

* **避免禁忌**：禁食发物，以免旧病复发；避免过量食用糯米制品，减轻肠胃负担。

2. **起居作息**
* **早睡早起**：顺应阳气生发，保证充足睡眠。

* **春捂保暖**：气温多变，适时增减衣物，避免受凉。

* **通风防湿**：保持室内空气流通和干燥，预防疾病。

3. **运动锻炼**
* **户外活动**：适当增加散步、慢跑等户外运动，促进阳气升发和气血畅通。

* **适度为宜**：运动强度不宜过大，以微微出汗为度。

4. **情志调养**
* **舒畅情志**：调肝疏肝，保持心情愉悦，避免情绪激动。

* **多晒太阳**：有助于阳气生发，改善情绪。

# # # 惊蛰注意事项

* **预防疾病**：惊蛰是流感、麻疹等传染病及慢性病高发期，注意个人卫生，预防“惊蛰病”。
*
* **防风邪侵袭**：春季多风，外出注意头部和颈部保暖。
*
* **慎用补品**：不宜大补，以免助火生湿。

18/02/2026

04/02/2026

An interactive and aesthetically pleasing website providing health and wellness guidance for the Spring Begins (立春) solar term, featuring dietary tips, lifestyle advice, and traditional customs.

20/01/2026

# 二十四节气：大寒

**大寒**，是二十四节气中的最后一个节气，标志着冬季的结束和春天的临近。它与“小寒”相对，是天气寒冷到极点的意思，也预示着一年即将结束，人们开始为迎接新年做准备。

# # 一、日期与气候概述

大寒始于 **2026年1月20日**，止于 **2026年2月4日**。天气严寒，是一年中最寒冷的时期，同时也蕴含着“物极必反”的哲理，寒尽春生。

# # 二、传统习俗

大寒的习俗往往围绕着“辞旧迎新”的主题展开，也被称为**“大寒迎年”**。人们开始忙着打扫房屋，为春节做最后的准备。

# # 三、养生建议

大寒养生应遵循冬季**“保阴潜阳”**的原则，避免阳气耗损，同时为春天的生发蓄积能量。

# # # 1. 起居与保暖

* **早睡晚起：** 遵循“早睡养阳气，晚起养阴气”的原则，使身体内的阴阳维持平衡。
* **防寒保暖：** 尤其要注意头部、背部、腹部和足部的保暖，以防寒邪入侵。心血管疾病患者更需注意防寒，以确保身体健康。

# # # 2. 饮食调理

饮食上应以**温补食材**为主，少吃生冷食品。

**推荐食物：**
* **温补食物：** 食用糯米制品（如八宝饭）和鸡汤等，以温补身体，抵御严寒。
* **辛香料：** 适量加入生姜、胡椒和辣椒等辛香料，以改善血液循环、增进食欲并御寒。
* **补水食物：** 摄入黄瓜、西红柿、绿豆和丝瓜等补水食物，以保持水分和身体平衡。
* **饮品：** 饮用红茶有助于清理肠胃、去油腻，并对抗自由基。

**核心饮食原则：**
* **减咸增苦：** 宜减咸增苦以养心气，使肾气坚固。
* **忌食生冷：** 避免粘腻、坚硬和生冷的食物；应吃温热的食物来保护脾胃。

# # # 3. 运动与情志

* **适度运动：** 可以在阳光充足时进行户外活动，或在室内进行太极拳、易筋经等运动，以增强体质。**运动前务必充分热身。** 如果可能，尽量在有阳光的时候运动。
* **促进循环：** 按摩面部以改善血液循环。
* **情志调养：** 保持乐观向上的心态，避免过度劳累和情绪波动，以利于阳气潜藏。以幽默、轻松、平和的心态对待生活。
* **脑功能调节：** 为了调节脑功能和情绪，多晒太阳，补充维生素 C 和 B，多吃蔬菜和水果。