霜降是传统二十四节气之一，是秋季最后一个节气，也意味着冬天的开始。霜降时节，养生保健尤为重要，民间有谚语“一年补透透，不如补霜降”，足见这个节气对人们的影响。
Frost’s Descent is the 18th of the 24 Solar Terms. It is the last solar term in autumn, and it means the beginning of winter. During the Frost’s Descent, health maintenance is particularly important. There is a folk saying, “Even nourishing all year is not as effective as nourishing during Frost’s Descent.”
霜降须知
Frost’s Descent must know
霜降后易发的疾病 Diseases that are prone to occur after Frost’s Descent
1.肠胃疾病 Gastrointestinal disease
霜降时，人体脾脏功能处于旺盛时期，而又由于寒冷的刺激，人体的植物神经功能发生紊乱，胃肠蠕动的正常规律被扰乱，必然会加重胃肠功能负担，所以胃肠疾病增加或复发。
During Frost’s Descent, the spleen function of the human body is in a strong period, and due to cold stimulation, the body’s autonomic function is disturbed, and the normal law of gastrointestinal peristalsis is disturbed, which will inevitably increase the burden of gastrointestinal function, so gastrointestinal diseases increase or recur.
2.呼吸系统疾病 Respiratory disease
霜降前后虽然天气变化不大，但是天气逐渐变冷，如果调摄不当，一些常见的呼吸道疾病如过敏性哮喘、慢性支气管炎、上感等开始加重或发病。
Although the weather did not change much before and after Frost’s Descent, the temperature gradually becomes colder. If the adjustment is not done properly, some common respiratory diseases such as allergic asthma, chronic bronchitis, upper sensation, etc. begin to aggravate or develop.
3.心脑血管疾病 Cardiovascular disease
霜降后，由于天气开始变冷，昼夜温差加大，寒冷容易引起血管收缩，血液运行不畅，所以心脑血管疾病如高血压、脑梗塞的发病率也开始增加。老年人也极容易患上“老寒腿”(膝关节骨性关节炎)的毛病。
After Frost’s Descent, the weather begins to get colder and the temperature differences between day and night increases. The cold easily causes vasoconstriction and poor blood circulation. Therefore, the incidence of cardiovascular and cerebrovascular diseases such as high blood pressure and cerebral infarction also begins to increase. The elderly is also very susceptible to “old cold legs” (knee osteoarthritis).
霜降要三防 Three preventions for Frost’s Descent
1.防秋燥 Prevent autumn dryness
秋季燥邪易伤人体津液，津液既耗，就会出现燥象，表现为口干、唇干、鼻干、咽干、舌干少津、大便干结、皮肤干甚至皲裂。肺喜润而恶燥，肺的功能必然受到影响，就会出现鼻咽干燥、声音嘶哑、干咳少痰、口渴便秘等一系列秋燥症。
Autumn dryness can easily damage the body fluid during autumn. With body fluid consumed, dryness will appear, which manifests as dry mouth, dry lips, dry nose, dry throat, dry tongue, dry stool, dry skin, and even chapped skin. The lungs are moisturizing and nauseous, and the function of the lungs is bound to be affected. A series of autumn dryness symptoms such as dry nasopharynx, hoarse voice, dry cough and less phlegm, and thirst and constipation will occur.
秋季养生应多吃芝麻、蜂蜜、银耳、青菜之类的柔润食物，以及苹果、葡萄、香蕉等水分丰富、滋阴润肺的水果。在起居上要早睡早起。
In autumn, consuming more moisturizing foods such as sesame, honey, white fungus, and greens, as well as apples, grapes, bananas, and other fruits that are rich in moisture and nourish the lungs. Go to bed early and get up early daily.
2.防秋郁 Prevent autumn depression
人脑底部有一个叫松果体的腺体，能分泌一种褪黑激素，它使人意志消沉、抑郁不乐。而入秋之后，松果体分泌褪黑激素相对增多，人的情绪相应低沉消极。
There is a gland called the pineal gland at the bottom of the human brain, which secretes a kind of melatonin, which causes depression. After autumn, the pineal gland secretes more melatonin, and people’s mood is correspondingly low and negative.
秋季养生防秋郁，首先生活规律不要随意打破，心情不好，该做什么还是得做什么；其次要适当多吃高蛋白食物，如牛奶、鸡蛋、猪肉、羊肉和豆类等；还要参加一些有益身心的娱乐活动，如歌舞、登山等。
To maintain health in autumn and prevent autumn depression, first, don’t break the rhythm of your life easily, but to reverse bad mood, do activities that are pleasant to you. Second, consume more high protein foods, such as milk, eggs, pork, mutton, and beans; also participate in entertainmenting activities, such as singing, dancing, hiking, etc.
3.防湿邪 Prevent autumn dampness
秋天的雨水多，须防湿邪带来的身体不适如水肿或腹泻。如果脾伤于湿气，就会为冬天的慢性支气管炎等疾病的发作埋下病根。所以应该多吃莲子、苡米、冬瓜、莲藕、山药等祛湿的食物。
There can be more rain in autumn, so we must prevent physical discomfort such as edema or diarrhea caused by autumn dampness. If the spleen is injured by moisture, it will lay the root cause for the onset of chronic bronchitis and other diseases in winter. Therefore, you should eat lotus seeds, rice, winter gourd, lotus root, Chinese yam and other foods that dispel dampness.
霜降养生食物 Frost’s Descent nourishing diet
民间有谚语“一年补透透，不如补霜降”。因此霜降养生不能离开“顺时养生”这一原则。饮食和生活起居方面的调理，对于预防和缓解“秋燥”，可以起到事半功倍的效果。
As the folk saying goes, “Even nourishing all year is not as effective as nourishing during Frost’s Descent.” Therefore, Frost’s Descent regimen cannot depart from the principle of “preserving wellness in time”. The conditioning of diet and daily life can have “a stitch in time saves nine” effect on preventing and relieving “autumn dryness”.
霜降后调养可食用南瓜、板栗、柿子、莲藕、山药、白萝卜等食物。此外，秋燥偏盛，人体肺阴易受损，适合用汤水滋养。煲汤时可适当加入杏仁、川贝、白果等，用以宣降肺气，或加入沙参、石斛、麦冬、玉竹、百合等，既能滋阴润肺，还可根据体质情况灵活化解秋燥。
Frost’s Descent diet should include, pumpkins, chestnuts, persimmons, lotus roots, Chinese yams, and white radishes. In addition, autumn dryness tends to be prosperous, and human lung yin is easily damaged, so it is suitable for nourishing with soup. When boiling soup, you can add almonds, fritillaria cirrhosa (chuanbei), ginkgo, etc. to promote and lower lung qi, or add radix adenophorae, dendrobium stems, radix ophiopogonis, polygonatum odoratum, dried lilies, etc. which can nourish yin and moisturize the lungs, and can also be flexibly resolved according to physical conditions autumn dryness.
在这个节气，气温降低，而人体血液见寒易凝，血液在脉管运行不畅，于是出现手脚易凉，背部发冷。此时，应以保养阴精为主，进补则应温补、固表、益气。
During this Solar Term, the temperature drops, and human blood tends to coagulate when cold, and the blood does not run smoothly in the vasculature. As a result, hands and feet tend to get cold and so does your body. At this time, maintenance of yin essence should be the focus, and tonic should be warming, strengthening the surface, and replenishing qi.
霜降食谱 Frost’s Descent recipes
养生食疗法丨进补推荐 Nourishment & Tonic recommendation
霜降时节很适合进补，但是霜降进补并不适合大补，在食材上要选择补气、滋阴养肾的食物，当归、党参、山药等是此时煲汤的好药材。当归具有补血、活血、调经、止痛、润肠功效;党参是常用的传统补益药，有补中益气、健脾益肺之功效;山药具有益气养阴、补脾肺肾的功效。
Frost’s Descent is a very suitable time for tonic. When it comes to choosing tonic ingredients, it is important to choose foods that invigorate qi, nourishing yin, and nourishing the kidney. Chinese Angelica, Gansu Pilose Asiabell, Chinese Yam, etc. are good medicinal for soup. Chinese Angelica has the effects of nourishing blood, promoting blood circulation, regulating menstruation, relieving pain, and moisturizing the intestines. Gansu Pilose Asiabell is a commonly used traditional tonic medicine, which has the effects of nourishing qi, nourishing the spleen, and lungs; Chinese Yam has the effects of nourishing qi, nourishing yin, nourishing spleen, lungs, and kidneys.
下面为大家介绍几款秋季进补食谱。 Here are a few autumn tonic recipes
1、四物炖鸡汤 Four Herbs Stewed with Chicken Soup
原料：母鸡1只(约1.5千克)，当归10克，熟地黄10克，白芍10克，川芎8克，料酒、胡椒粉、生姜、细葱、味精、精盐、清汤各适量。
Ingredients: 1 whole chicken (about 1.5 kg), 10 grams of Chinese Angelica, 10 grams of radix rehmanniae preparata, 10 grams of paeoniae alba rx, 8 grams of szechuan lovage rhizome, cooking wine, ginger, green onion, salt, and broth.
制作：将鸡入沸水锅中氽一下。将当归、熟地、白芍、川芎洗净，切成薄片，用纱布袋装好，扎紧口；生姜、细葱洗净，姜切片，葱切节，备用。将沙锅置武火上，掺入清汤，放入鸡，药袋烧开后，撇去浮沫，加料酒、姜、葱，改用文火炖至鸡肉烂熟，骨架松软，拣去药袋、姜、葱不用，加入精盐、味精、胡椒粉调好味即成。
Cooking instruction: Blanch chicken in a pot of boiling water. Wash the Chinese angelica, radix rehmanniae preparate, paeoniae alba rx, and Szechuan lovage rhizome, cut into thin slices, put all ingredients in a mesh bag to create a medicine bag. Wash the ginger and green onion, sliced ginger, cut the green onion, and set aside. Put the casserole on stove, add broth, chicken, and the medicine bag, boil on high heat. Skim the foam occasionally, add cooking wine, ginger, green onion, and simmer until chicken bone is soft. Remove the medicine bag, ginger, and green onions. Add salt and pepper for seasoning and ready to serve.
功效：益血补虚。心肝血虚所致的面色无华、头晕眼花、心悸失眠、多梦健忘、视物模糊、两目干涩、手足麻木、屈伸不利、月经推后、经少色淡、经后小腹空痛等。
Efficacy: Nourish blood and nourish deficiency such as faint complexion, dizziness, palpitations, insomnia, blurred vision, dry eyes, numbness of hands and feet, poor flexion and extension, delayed menstruation caused by deficiency of heart, liver, and blood.
2、银耳白果粥 White Fungus Gingko Porridge
原料：香糯米150克、银耳20克、白果50克、枸杞、精盐少许。
Ingredients: 150 grams of sticky rice, 20 grams of white fungus, 50 grams of ginkgo, a few Goji Berries, and a little salt.
做法：将银耳洗净，用冷水浸泡去根，撕成小朵，白果用热水烫过切成两半。文火熬煮成粥后，再放入银耳和白果，煮开即成。
Cooking instruction: Wash the white fungus, soak in cold water, tear white fungus into small flowers. Blanch ginkgo with hot water and cut in half. After the porridge is boiled on low heat, add the white fungus and ginkgo, bring to boil, add salt for flavor and ready to serve.
功效：具有养阴润燥、益肺止咳的功效。适合秋季保健及慢性支气管炎、干咳少痰的人群食用。
Efficacy: It has the effects of nourishing yin, moisturizing dryness, replenishing lungs, and relieving cough. It is suitable for people with autumn health care, chronic bronchitis, and dry cough.
3、红枣花生山药粥
原料：红枣10枚，花生45克，山药1段，大米100克，也可加入桂圆。
Ingredients: 10 pieces of red dates, 45 grams of peanuts, 1 section of Chinese yam, 100 grams of rice, longan can also be added.
做法：山药洗净去皮切块，花生、红枣洗净。加水适量，先把山药、花生、红枣煮开，然后把大米放进去，用勺子搅拌一下，防止粘锅。煮10来分钟就好了。
Cooking Instruction: Wash Chinese yam, peel and cut into pieces. Wash peanuts and red dates. Add appropriate amount of water, boil the Chinese yam, peanuts, and red dates first, then put the rice in, stir with a spoon to prevent sticking to the pan. Cook for 10 minutes and ready to serve.
功效：红枣具有补气血、健睥胃的作用;花生连红衣一起食用不仅健脾和胃、滋养调气，还可以补血;山药补脾养胃、补中益气。本粥养脾补血，滋养容颜。
Efficacy: Red dates have the effect of nourishing qi and blood and strengthening the stomach; eating peanuts with its skin can not only invigorate the spleen and stomach, nourish, and regulate qi, but also replenish blood; Chinese yam can nourish the spleen and stomach, and nourish qi. This porridge nourishes the spleen and blood.
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川贝雪梨糖水
Chuanbei Snow Pear Syrup 
沙参玉竹雪耳汤
Sea Cucumber, Polygonatum, & Snow Fungus Soup 
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