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冬季養生 Tips for self-care in winter 1/2

Rose冬天好冷,想吃好穿暖不用愁,專業中醫告訴您怎麼做!以下是中醫師李如慈專訪後的摘要,1/2.
It’s so cold in winter. Want to eat well and stay warm and healthy? No problem. Here are few tips from a professional. Below is a summary of an interview with Chinese Medicine doctor Rose Li, 1/2.

專訪內容: tips for self care in winter 1

冬季養生-1.1-泡腳
Self-care tips in winter: 1.1 Soak your feet

  • 薑 Ginger
    去寒 To rid of the chill (in the body)
    薑:塊莖打扁或切3-4厚片
    Ginger: mash the a block of ginger root or cut off 3-4 thick slices
  • 艾草 Mugwort
    用茶包袋、或中藥袋裝一小包
    Mugwort: bag it using a tea bag or similar material
用法 Directions
  • 材料煮開10分鐘
    Place ingredient in water and bring it to boil. Let it stay in the boiling water for 10 minutes.
  • 慢慢加入已有熱水的泡腳桶
    Add the above soaking broth slowly into the bucket or basin of hot water.
  • 注意熱度,避免燙傷
    When soaking your feet, be aware of the water temperature to avoid burns.

冬季養生-1.2-更多泡腳材料
Self-care tips in winter: 1.2 More soaking ingredients

  • 紅花 Saffron
    活血、散淤
    To simulate the circulation of blood, to loosen the silted up bruises
  • 米醋 Rice vinegar
    適用調節氣血、改善睡眠
    Good for regulating the circulation in the body, improving your sleep quality
    泡腳水不宜重覆使用
    It’s not recommended to reuse your soaking water.
    改善香港腳問題
    To improve minus athlete’s foot problems
    勿共用泡腳水
    Do not share the soaking water with one another.
  • 桂皮 Cinnamon
    溫腎陽  Kidney yang
    腳腫  Swollen foot

冬季養生-1.3 泡腳注意事項
Self-care tips in winter: 1.3 Reminders when soaking your feet

~~注意水溫~~勿燙傷
Beware of the temperature of the soaking water. Don’t get yourself burned.

糖尿病患者,請家人試溫
If you are a diabetic, please ask others to try the temperature for you.

~~白醋泡腳~~
When using vinegar to soak your feet

水溫60oC左右
The ideal water temperature would be 60oC.
水2500ml : 醋150ml
Ratio of water to vinegar: 2500ml to 150ml
適量使用米醋
Rice vinegar would be a better choice.
嚴重香港腳、灰指甲需看醫生
Please consult a doctor if you have severe problems with athlete’s foot or ring worm of the nails.

~~不適合泡腳者~~
Who should NOT soak their feet?

腳上有傷口時,傷口不易癒合
If there is any wound in your feet, you should not use this method. It might cause problem for the wound to heal.
細菌容易從傷口入侵,導致發炎
Germs may enter your body from the wound and cause an inflammation.

~~一般事項~~
General reminders
水不用太燙
No need to use extra hot water for soaking purpose
泡20分鐘即可
The ideal soaking length is 20 minutes
水量淹過足踝關節
Angle high water is good enough.
持之以恆
Be persistent. Do it regularly.
泡腳材料視個人需求
Choice ingredients, or no ingredient at all, per your personal need.

  • 冬季養生特色
    Features of winter self-care
    冬三月,此為閉藏。早臥晚起,必待日光。去寒就溫,無洩皮膚。(內經,節錄)
    Winter lasts 3 months and it’s time to restore. Sleep early and get up late. Wait for the daylight. Rid of the chill and get warm. Don’t expose your skin. (Quoted from Huangdi Neijing.)
  • 道法自然,養生要順應季節特性
    Dao follows the nature. Therefore we should adjust ways to care ourselves according to the seasons.

冬季養生-2.1 保暖:衣著
Self-care tips in winter: 2.1 Keep warm: clothing

  • 保暖、防病
    It’s mighty important to stay warm in winter so the cold won’t trigger certain illnesses.
  • 心血管疾病患者
    If you have a cardiovascular disease, please be extra careful.
  • 太冷時,避免太早外出
    When it’s very cold, avoid going out too early.
  • 若需外出,保暖工作務必完備
    If you must go out, please make sure you wrap yourself up nice and warm.
  • 建議室內運動
    Doing exercises indoors is strongly recommended in the cold weather.
  • 運動後去汗、加衣
    When done exercising, wipe away the sweat and add a light jacket or something.
  • 不吹風,避免著涼
    Stay away from wind so you don’t catch the cold after exercise.

冬季養生-2.2 保暖:暖氣
Self-care tips in winter: 2.2 Keep warm: using a heater

  • 暖氣很方便,但怎麼用最恰當?
    It’s so convenient to just turn the heater on and stay warm. However, what is the best way to use it?
  • 避免室內空氣過於乾燥
    Avoiding the indoor air becomes too dry and causes irritations.
  • 重點、局部於室內開暖氣
    Make good use of portable heaters when you need to warm up certain rooms.1.洗澡除衣前短暫開暖氣,提高浴室溫度
    Bring up the temperature in the bathroom before taking off your clothes.
    2.睡前換衣前短暫開暖氣,提高臥室溫度
    Bring up the temperature in the bedroom before changing into your pajamas.
    3.起床穿衣前短暫開暖氣,提高臥室溫度
    Bring up the temperature in the bedroom before getting off your bed.

~~ 請待續 To Be Continued ~~
冬季養生-3 進補
Self-care tips in winter: 3 Traditional Chinese medicine (TCM) dietary supplementation

來賓介紹  Guest
李如慈中醫師  Rose (Ju-Tzu) Li  L.Ac. MAOM, MD (Taiwan), MPH
加州執照中醫師,專精中西醫結合醫學
網址: www.LiAcuEdu.com

Dao Cafe
 

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