立夏重养心，养生指南请收好！

立夏是夏天的第一个节气。此时，气温升高，心气逐渐旺盛，脾气也处于旺盛时期，夏属火，火气通于心，夏季与心气相通，暑易伤气，暑易入心。夏天易感到烦躁不安，容易出现失眠、口腔溃疡等上火症状，立夏养生首先要“养心”。

Lixia (Beginning of Summer) is the first Solar Term in Summer. At this time of the year, temperature rises, so does your heart rate and your temper flourish. It is easier to feel irritable and restless, prone to insomnia, oral ulcers, and other symptoms. Therefore, it is important to nourish the heart and mind.

立夏 · 物候、蝼蝈鸣、蚯蚓出、王瓜生、苦菜秀
此时节，樱桃红熟，芭蕉新绿，荷塘熏风，夜雨初凉。

作为夏季的开始，春季的结束，是一个承上启下转折之时，代表着夏天来临的“立夏节气”，我们需要注意什么呢？

With Spring coming to an end, it represents the beginning of Summer in the 24 Solar Terms. So, what are some of the ways to maintain and nourish our health?

夏季养生，第一点是要“夜卧早起，无厌于日”。夏日昼长夜短，睡眠也要随之“夜卧早起”，以顺应自然，如晚上睡眠时间不足，最好睡午觉补足。

First key point to nourish during Summer is to follow the sun, sleep during nighttime and wake up early! During Summertime, days are long, and nights are short, so we should follow the schedule of the sun to adapt to nature. Feel free to take a nap during the day if you have insufficient sleep time at night.

第二点是“使志无怒”，“使华英成秀，使气得泄”。当夏天气温升高至一定程度时，人体会出现烦躁、易怒等症状。此时，要保持平和的心态，遇事不可激动，以防“情绪中暑”。

The second key point is to keep a calm, cheerful and happy mindset. As temperature rises, the human body will react to the high temperature and will have symptoms such as irritability, depression or even anger. It is important to maintain a calm mindset and not be agitated in case of any trouble that may arise.

除了要保持蓬勃向上的心态，这个时节，还有一套功法，非常适合节气养生，那就是我们一直在教大家习练的华佗五禽戏。其中的“猿戏”动作多“窥、望、抓、纵、闪、跳“，机灵迅捷，主练心神与脉，按摩心脏，疏通心、小肠经，养心健脑。夏季经常习练，能达到非常好的养心效果。

In additional to maintaining a vigorous and upward mentality, exercising is very suitable to maintain healthy mindset, you can try the Hua Tuo “Five Forms of Animal Mimic Boxing,” among the five animals, the “Ape form” movement are mostly “peep, look, grasp, vertical, dodge, jump.” These movements are agile and swift, primary training the pulse and mind, dredge the heart and small intestine, nourish the heart, and strengthen the brain. Practicing these moves regularly during Lixia can achieve a very good effect of nourishing one’s mind.

立夏饮食  Lixia Diet

接下来咱们就说说立夏吃什么？吃什么养生养心？”夏季与心气相通，有利于心脏的生理活动，要顺应节气的这种变化，保养心脏。常吃坚果可强心护心。常吃干果、杏仁、山核桃和花生等坚果，有助护心。初夏阳气盛于外，阴气居于内，多以清淡食物为主，可适当吃些丝瓜、苦瓜等。夏季养心补心，还可多吃些小枣、莲子、百合等，以养心安神。早晚喝粥和汤类生津止渴，清凉解暑，还可健脾祛湿。

What to eat during Lixia? The qi in the heart is connected to the Summertime, which is conducive to the physiological activities. To maintain a healthy heart, it is necessary to adapt to changes in Solar Term. Frequent eating of nuts such as dried fruits, almonds, pecans, and peanuts can help protect the heart. In early Summer, the yang energy prevails outside, and the yin energy resides inside. It is advised to adapt a lighter diet, you can eat luffa, bitter melon, etc. In mid-Summer, you can nourish and replenish your heart and calm the nerves by consuming red dates, lotus seeds, lilies, etc. In the morning and evening, it is ideal to consume porridge and soup to quench thirst, relieve heat, invigorate the spleen, and dispel dampness.

桂圆粥：桂圆25克，红枣，粳米100克。补益心脾，养血安神。尤适于劳伤心脾，思虑过度，身体瘦弱，健忘失虑，月经不调等，加点当归可补血。

丹参红枣茶：红枣加丹参泡水喝，不仅是心血管保护神，还能改善心脏功能”。

Radix Salvia Red Date Tea: Drink Red Dates and Radix Salvia tea will protect the cardiovascular system and improve heart function.

泡法如下：丹参片5克左右，红枣4~5颗，一起泡茶饮用。红枣最好掰开后，加入茶里。

Brewing method is as follow: 5 grams of sliced Radix Salvia, 4~5 Red Dates, add hot water and drink together. (It is best to break apart the red dates when brewing)

静养心神  Calm Your Mind

夏季心阳最为旺盛，立夏后，易烦躁不安、失眠、发脾气。宜戒燥戒怒，避免心火内生，忌大喜大悲。心主神，入夏易汗液外泄，耗伤心气，烦躁不安，影响睡眠，伤心神。心脏不好的发火生气更会引起心肌缺血、心律失常、血压升高。注重精神养生，静心养神、心志安闲，清心寡欲。绘画、书法、听音乐、下棋、种花等，调节精神，保持心情舒畅，少贪心杂念。

The heart yang is most vigorous in Summer, and it is easy to be irritable, insomnia, and lose temper during this time. Pay attention to your spiritual health, you can meditate for peace of mind and pure heart. Choosing activities like painting, calligraphy, listening to music, playing chess, planting, etc., they can help adjust the spirit, keep your mood calm and comfortable.

立夏养生保护心脏的护心食物  Types of Hearty Foods

做沙拉时不妨放些鳄梨，为饮食添加些有利心脏健康的优质脂肪。另外，食用鳄梨能让你同时摄入多种类胡萝卜素，特别是β胡萝卜素和番茄红素，这些都对健康起着至关重要的作用。

Avocados are considered as healthy fats for our body, add some avocados if you are making salad. Moreover, avocado allows you to take in a variety of carotenoids at the same time, especially beta carotene and lycopene, which play a vital role in our health system.

豆类 Beans
大豆能帮助降低血液中胆固醇的含量，而且饱和脂肪酸的含量很低，依旧是人们保护心脏摄入优质蛋白的重要来源。吃豆腐和喝豆奶都是不错的选择。另外，小扁豆、鹰嘴豆、黑豆还有腰豆等豆类都含有大量纤维，同时富含欧米茄-3脂肪酸、钙质以及可溶性纤维。

Soybeans can help reduce cholesterol, and the content of saturated fatty acids is very low. It is an important source of high-quality protein for a healthy heart. Eating tofu and drinking soy milk are both great choices for consuming soybeans. In addition, legumes such as lentils, chickpeas, black beans, and kidney beans all contain a lot of fiber, and are rich in omega-3 fatty acids, calcium, and soluble fiber.

菠菜 Spinach
菠菜所含有的叶黄素、叶酸、钾和纤维能够帮助心脏保持一个健康的状态。不过，只要多吃蔬菜对于心脏都有很好的强健作用。研究发现，相较不吃蔬菜的人群，每天吃两份半蔬菜的人患心脏病的风险下降了25%。

The lutein, folic acid, potassium, and fiber contained in spinach can help the heart maintain a healthy state. It is healthy for your heart to consume vegetables. A study found that compared with people who do not eat vegetables, and people who ate two and a half servings of vegetables a day had a 25% lower risk of heart disease.

亚麻籽 Flaxseed
亚麻籽富含欧米茄-3和欧米茄-6脂肪酸，少量食用对心脏健康有很大的好处。一碗燕麦粥或是全麦粥，再加上一点点亚麻籽，就是一份最好的心脏健康早餐。

橄榄油（茶油）Olive Oil (Tea Oil)
橄榄油（茶油）所含有的不饱和脂肪酸是食用油品中最高的，能有效降低体内“坏胆固醇”的含量，从而降低心脏疾病的患病风险。应该尽量选择特级初榨的油品，因为最少的加工程序保证了营养没有过多地流失。

Olive oil (tea oil) contains the highest unsaturated fatty acids in edible oils, which can effectively reduce the content of “bad cholesterol” in the body, thereby reducing the risk of heart disease. You should choose extra virgin oils as much as possible because the minimum processing procedures ensure that nutrients are not lost.

在这里提醒大家记住一个时间段：“晚上7～9点”！一定要放松心态！适当锻炼！戒急戒躁！因为：晚上7～9点：是心包排毒时间。“这段时间是血液循环的旺盛时期，可通过拍打心包经，或者手臂的肘窝处进行排毒，这样能有效加强心脏的供血能力以及大脑的血液循环。手掌空心拍打，啪啪 啪啪，养护心脏。

Here is another quick tip, from 7pm ~ 9pm, be sure to relax during those hours. Because between 7pm ~ 9pm, this is the time for pericardial detoxification. This is a period of vigorous blood circulation. Detoxification can be done by tapping the pericardium meridian or the elbow socket of the arm, which can effectively strengthen the blood supply capacity of the heart and the blood circulation of the brain.

除此之外还可以按摩中指，因为中指对应着心包经，做弹中指的动作可以活动心包经。”

In addition, you can also massage the middle finger because the middle finger corresponds to the pericardial meridian, and the movement of the middle finger can move the pericardial meridian.

Please Note: The above content is only for consumers’ reference. The content does not represent the efficacy of the product. Consumers should consume these products rationally. This product cannot replace medicines.