Traditional Chinese medicine emphasizes following natural laws and mastering changes in solar terms for health preservation. Morning, after meals, and before bedtime are three important moments for health preservation. At each of these three time points, there are some health tips that require special attention.
Three things not to do early in the morning
Getting up early is the time when the body returns to normal function from sleep, and there are three things to pay attention to.
- Don’t suddenly stand up when you wake up in the morning, as your body is still in a blurry state after a night of rest. During sleep, the heart rate slows down and blood flow becomes slower. Suddenly standing up at this moment, blood rapidly returns, which may lead to health problems such as cerebral hemorrhage and heart disease. An ancient medical expert once said, “To sleep in a clear state, first relax your mind, and then open your eyes. After rubbing your hands together, gently apply them to your eyes a few times, then turn your eyes to the left and right nine times each, close your eyes for a moment, and finally suddenly open your eyes wide to dispel wind and fire
- Don’t hold back urine or stool. The Yellow Emperor’s Inner Canon mentions: “The large intestine is an organ for conduction and change.” In the morning, the peristalsis of the large intestine is relatively active because it has just completed the absorption of water and nutrients at night and is preparing to excrete excess residues and waste. People with a regular diet and good health usually feel the need for defecation immediately after waking up in the morning. The regularity of defecation is an important indicator of the normal operation of the body’s qi system. Regularly defecating in the morning can reduce the burden on the large intestine and liver, as well as help alleviate pressure on the bladder. Therefore, once you have the urge, do not tolerate it and should be eliminated as soon as possible. After waking up, you can drink a glass of water, which helps lubricate the intestines and promote detoxification in the body.
- Breakfast should not be underestimated. According to the Yellow Emperor’s Inner Canon, “the stomach is the sea of five organs and six viscera.” Morning is the most suitable time of the day for digesting and absorbing food. If you don’t eat breakfast, your stomach will run empty, which is harmful to all organs. Especially after detoxifying in the morning, it is even more important to supplement the body with some nutrients. Therefore, breakfast should not be delayed, the portion should not be small, and eating should also be done calmly. Get up half an hour early, sit at your desk and enjoy a hearty breakfast. Only by consuming sufficient nutrients can you better support your work and study for the whole day.
Don’t rush to do three things after dinner
After meals is a critical period for nutrient absorption, hence the principle of “three no rush”.
- Don’t rush to lie down. Sun Simiao mentioned in his book “The Medicine King” that “going to bed after eating too much can lead to many diseases.” Therefore, do not rush to lie down and rest. Lying down immediately after a full meal means being eager to rest immediately after finishing the meal, which can cause food to stagnate in the stomach before digestion, leading to health problems. Taking a walk after a meal is very beneficial, as the saying goes, ‘Walking a hundred steps after a meal can make you live to ninety-nine.’. Walking not only promotes digestion, but also helps with the flow of fluids in the body, which is beneficial for overall health.
- It is not advisable to exercise immediately after meals, as there are still many undigested foods in the gastrointestinal tract. Engaging in excessive exercise at this time can easily lead to gastric prolapse. The Yellow Emperor’s Inner Canon mentions that after meals, one should “move their limbs slightly and warm their clothes”. This means that it is not advisable to engage in vigorous exercise immediately after a meal. The best practice is to go for a walk or engage in light activities about half an hour after a meal to reach a slightly feverish level.
- Don’t rush to eat fruits. The Yellow Emperor’s Inner Canon mentions: “Five grains are for nourishment, five livestock are for benefit, five fruits are for assistance, and five vegetables are for nourishment.” Five grains, miscellaneous grains, vegetables, and meat can provide the most basic nutrition for the human body, while eating some fruits after meals can help supplement vitamins and dietary fiber. However, eating fruits immediately after meals may increase the burden on the already bloated digestive system. It can be supplemented appropriately after the food has been digested for a period of time.
Three things not to do before bedtime
Bedtime is an important time for physical and mental relaxation, and there are three things that should not be done before going to bed.
- It is not recommended to have late night snacks. Some people like to eat late night snacks, especially high-fat foods such as barbecue, which can put a lot of pressure on the spleen that should have rested. The Yellow Emperor’s Inner Canon states that “the spleen governs saliva”, hence the saying “the spleen in the liquid is saliva”. Saliva, also known as drool, is generated and regulated by the spleen. When the temperament is sufficient, it can effectively capture saliva and prevent it from flowing out of the mouth. However, when the spleen is overloaded and its “fixation” function is disrupted, there may be drooling during sleep.
- It is not advisable to be too tired at night, as the yang energy should converge and the yin energy should begin to rise. In the Yellow Emperor’s Inner Canon, it is mentioned that “if the yang energy is too exhausted, it will dissipate.” Excessive fatigue before bedtime can lead to excessive yang energy and consume energy in the body. Once the yang qi becomes excessive, it will be completely lost, which not only damages qi and blood, but also causes qi deficiency and blood deficiency, leading to the inability to sleep peacefully at night. Therefore, it is not advisable to be too tired before bedtime, leaving some time for the body to relax can help fall asleep faster.
- It is not advisable to overthink. In the Yellow Emperor’s Inner Canon, it is mentioned that “when the heart is calm, the spirit is hidden and gathered, and when the heart is restless, the breath is lost.” Traditional Chinese medicine believes that “when the spirit is obtained, prosperity occurs; when the spirit is lost, decline occurs. The key to regulating one’s mind and maintaining good health lies in recuperation. Overwork before bedtime can cause physical discomfort; If you think too much before going to bed, it will make your mind restless. To ensure good sleep quality, not only should the body rest, but also the mind return to tranquility.
