Encyclopedia of Family Medicine

Chapter 10 Environmental Hygiene and Self-Care (4)
(2) Choose a running method according to your physical condition: the elderly and infirm, or those with chronic diseases can run in situ, small steps, or alternate running methods, or run for a while.Walk and run again. In short, the principle of not feeling flustered and short of breath is the principle. Control the speed by yourself. The young and middle-aged people are strong and can run with big strides. sports.When running, you should jog first, and then slowly speed up after your body adapts.When the body feels tired, slowly slow down to a stop.The time and speed of each run should be gradually increased and persevered.

(3) After running, you should also do some physical exercises, such as gymnastics, etc., to relax the muscles and eliminate the fatigue caused by the exercise.Shower with hot water and change underwear.In this way, the body will feel relaxed and happy after exercise.

3. Practice

It is well known to practice function to strengthen the body, and its characteristic is to organically combine people's spirit and body into one, and carry out hard exercise to achieve its purpose.

There are many types of exercises, such as hard gong, light gong, qi gong and so on.The following exercises are more suitable for health care and prevention of diseases.

1.Internal nourishment
Inner nourishment is one of the main types of Jinggong.This method cooperates with the mind and focuses on breathing exercise. Through mind and breathing exercises, the purpose of calming the brain and moving the viscera is achieved. Therefore, this method has a good therapeutic effect on some chronic diseases, especially for internal organs health care, for the treatment of stomach. And duodenal ulcer, gastroptosis, chronic hepatitis, etc. have significant curative effect.This exercise cures and strengthens the body, eliminates diseases and prolongs life. It is suitable for beginners, the elderly and those with chronic diseases.

[Gong method]
(1) Exercise posture

The exercise posture depends on the patient's constitution and condition, and it is advisable to achieve natural relaxation.There are usually four kinds of supine position, side lying position, side sitting position and cross-legged sitting position.For beginners, the horizontal position is suitable. As for the supine and side positions, you can choose freely, depending on the degree of comfort.

(2) Relaxation

Lie on your back on the bed, straighten your torso, stretch your arms naturally, place them on both sides of your body, stretch your ten fingers naturally, palms up, straighten your lower limbs naturally, lean your heels together, and separate your toes naturally, take off your glasses, and unbutton your clothes , belt, remove watch, etc.Consciously relax the muscles of the head, neck, trunk, limbs and whole body.Quiet your mind, get rid of all distracting thoughts, keep your mind as calm as water, and prepare to practice.

(3) Breathing methods for practicing qigong
Adjusting breathing is the main method of Inner Yanggong, which is characterized by the practice of abdominal breathing. There are four specific methods:

①Use nasal breathing method: inhale first, lift the tongue to touch the upper palate when inhaling, naturally inhale the air, and bring the air to the lower abdomen, which is the so-called "qi sinking into the dantian", which makes the abdomen bulge.After inhaling, pause for a moment, and then slowly exhale.The breathing pattern is: inhale, stop and exhale.As you exhale, lower your tongue and tuck your belly in, and repeat.

②Intermittent method: also use nose breathing, first inhale a little air and then pause, and then inhale a larger amount of air after pause.At the same time, use your mind to introduce the air into the lower abdomen, and then slowly exhale the air.Its breathing pattern is inhaling and stopping, inhaling and exhaling.And so on and on.

③ Mouth-nose breathing method: use both the mouth and nose when breathing, inhale first, then exhale slowly, and then pause for a while.The breathing pattern is: inhale and exhale and then stop, and the mind draws air into the lower abdomen.Practice over and over again.

④ Silent word recitation: cooperate with silent recitation while practicing breathing. At the beginning, it is advisable to recite three words silently at first, and gradually increase the number of words when you are proficient.Generally no more than nine words, the meaning of the words should be beautiful and healthy.Such as "practice is good", "practice is healthy".The specific method of coordinating breathing and reciting words is as follows: inhale when reciting the first word, pause when reciting the middle word, and exhale when reciting the last word.In short, no matter the number of words, it is divided into three paragraphs and finished silently, and is in harmony with the breathing.

(4) Obedience to the law in practice

Mindfulness refers to focusing one's mind on a specific part of the body during practice.The most commonly used mind-guarding part for internal nourishment is "dantian".When practicing, get rid of all distracting thoughts, keep calm, and focus on the dantian area wholeheartedly.After practicing the exercises for a period of time, when you inhale, you may feel irritated in your lower abdomen.The so-called "Qi penetrates the dantian", which is the ideal state of Yi Shou.Yishou can also be the septum or other acupoints.

2.Small Zhou Tian Gongfa
The Xiaozhou Tian Gongfa is a kind of practice created under the guidance of the ancient Chinese view of the human body in the "small universe" and the idea of ​​"the correspondence between man and heaven and earth".This method uses the mind to move the Ren or Du meridians, just like the movement of celestial bodies, hence the name Xiao Zhou Tian Gong Method.

[Gong method]
Use bedding to keep the umbilicus and abdomen warm, set up the practice posture (generally sitting), put the tip of the tongue lightly against the palate, and communicate with the two channels of Ren and Du; Stop and close for a while; then move the Qi through the perineum, pass through the end of the tailbone, follow the spine along the Du Meridian, rise to the top of the head (Baihui point), turn forward and descend to the tongue.Practice so repeatedly.After long-term practice, a wave of warm air will be generated, which will be emitted from the Dantian and circulate along the Rendu Meridian, which is to basically practice Xiao Zhou Tiangong.

This exercise is suitable for practicing with indigestion, impotence and other patients.

3.relaxation gong
Relaxation exercise is also a kind of static exercise, and it is the basic exercise for qigong practitioners to get started.Its characteristic is that there is no physical movement on the outside of the body, the whole body is in a quiet state, and the movement of Qi in the body is mobilized by ideas.Relax the various parts of the body in turn through the mind, and at the same time combine the silent recitation of the word "loose", gradually adjust the whole body to be relaxed and free, eliminate physical and mental tension, and eliminate distracting thoughts.Thus, the whole body is in the best state, so as to achieve the effects of strengthening the body, preventing and curing diseases.

The relaxation function focuses on mental exercise, easy to understand and easy to learn, and the key is to persist for a long time.When you are not working, practicing this exercise for a period of time will make you quickly relieve fatigue and feel refreshed; practicing before going to bed will make you fall asleep leisurely.

[Gong method]
(1) Posture

You can stand, sit, or lie down.Beginners are more likely to sit or lie down.Relax your body naturally, with your arms by your sides and your legs naturally straight.The sitting position should stretch the waist and embrace the chest, drop the shoulders and relax the elbows, and place the hands on the thighs.No matter standing, sitting or lying down, you need to close your eyes and put your hands on your palate to concentrate your thoughts.

(2) Breathing coordination

Beginners can breathe naturally and do not need to pay attention to the adjustment of breathing.After you are proficient, recite the word "loose" silently while exhaling, which is more conducive to muscle relaxation.

(3) Mind relaxation

There are four commonly used relaxation methods: three-line relaxation method, segmental relaxation method, partial relaxation method, and overall relaxation method.For beginners, it is appropriate to use the three-line relaxation method or the segmented relaxation method.

①Three-line relaxation method
Divide the body into three lines: front, back, and side. In the order of the front line, the back line, and the side line, relax from top to bottom.

The first line is the front line: relax from the Baihui point on the top of the head → face → neck → chest → abdomen → thigh → calf → back of the second foot → two toes, and then focus on the center of the foot for 1 to 2 minutes.

The second line is the back line: Baitouding Baihui acupoint begins to relax along the back to the soles of the feet, and then hold the soles of the feet for 1-2 minutes.

The third line is the side line of the body. Baitou Ding Baihui point begins to relax → both sides of the head → both sides of the neck → two shoulders → two upper arms → two elbows → two forearms → second-hand heart → two fingers, and finally the second-hand heart 1~ 2 minutes.

After the three-line relaxation exercise, rest for a while, and then repeat the exercise 2 to 3 times to achieve relaxation and tranquility.

②Segmented relaxation method
The order of relaxation is: head→neck→shoulders and upper limbs→chest and back→waist and abdomen→thighs→calf→feet. Repeat 3~5 times to achieve relaxation.

Persisting in practicing relaxation exercises for a long time can eliminate all mental and physical tensions and make the body relax to the maximum extent.Its best state is that the mind and person are still, the mind is as calm as autumn water, all thoughts seem to be lost, the whole body is relaxed, and the surrounding objects seem to exist and seem to be absent, and there is a feeling of ecstasy.

4.Tai Chi
Boxing is mainly based on physical movement, and the purpose of strengthening muscles and bones is achieved through physical movement.Taijiquan is a fitness exercise that combines boxing and qigong.It skillfully integrates the strengths of qigong and boxing, combining movement and stillness, complementing rigidity and softness, and complementing each other.Moderate amount of exercise, suitable for all ages.It can be used to strengthen the body, cultivate the temperament, and exercise the will.It is suitable not only for the strong to enhance their physique, but also for the rehabilitation of the weak and sick, especially for the elderly to strengthen their bodies and resist aging.

There are many schools of Taijiquan, and the moves of each school are different, so I will not introduce them here.

5.Precautions for practice
(1) Before practicing, one should choose a quiet and hygienic place, avoid interference from others, put aside all thoughts, and be calm and calm to be effective.If there is something in your heart and you are upset, you don't have to force yourself to practice.It is not advisable to practice qigong when you are too full or hungry, or when you are too tired.

(2) As long as the method of practicing is correct, don't rush for success, the most important thing is persistence, and all kinds of best states will come naturally.

(3) During the practice period, abstain from intercourse, the effect will be better.

Essentials of Mental Health Care

"Health is a state of physical, psychological and social resilience, not just the absence of disease and infirmity".This is a new concept of health proposed by the World Health Organization, which has changed the concept of "no disease is healthy" in the past.Only when all four aspects of physical health, mental health, social well-adjusted and moral health are present is complete health.It can be seen that a good mental state is an important part of health.Then, mental health and mental health care will inevitably become an important issue in the prevention and treatment of diseases.Mental and Health
Traditional Chinese medicine believes that "joy and sadness, anger hurts the liver, sadness hurts the lungs, thinking hurts the spleen, and fear hurts the kidneys", which shows that psychological factors and emotional changes lead to damage to viscera, qi and blood imbalance, and imbalance of yin and yang, which eventually lead to various diseases. disease, and even death.

A large amount of scientific research data in modern medicine proves that the causes and therapeutic effects of essential hypertension, coronary heart disease, bronchial asthma, gastric ulcer, diabetes, migraine, alopecia areata, infertility, and malignant tumors are all related to psychological state.Diseases caused by psychological factors.called psychosomatic disease.Therefore, overcoming abnormal emotional changes and maintaining a healthy mental state are important factors in reducing diseases.

Hypertension is closely related to mental factors. According to the census data of hypertension in my country, the prevalence rate is highest among the staff who are busy at work, highly concentrated and mainly mentally labored.The majority of hypertensive patients have personality characteristics such as anxiety, impulsive love, seeking perfection, and stereotyped subjectivity.

Emotional changes have a particularly obvious impact on the digestive system. When you are in a good mood, your appetite is particularly good, and your appetite increases; when you encounter troubles, you are in a bad mood, anxious, sad, fearful, etc., you lose your appetite and don’t eat well; psychological factors play a role in the onset of ulcer disease. It plays an important role. Bad mental stimulation causes the dysfunction of the cerebral cortex, so that the regulation of the subcortical central autonomic nerve on gastric juice secretion, movement, digestion, stomach wall nutrition, etc. is disordered, and finally ulcers are formed.

Neurological vomiting, neurological hiccups, anorexia nervosa, neurological dysphagia, irritable bowel syndrome, etc. are mostly related to neurological and emotional changes.Ulcerative colitis and Crohn's disease, etc., can also aggravate the condition under adverse mental stimulation.Feeling nervous can lead to serious disorders of the nervous system, causing various neurosis, neurasthenia, hysteria and so on.In more serious cases, it can cause mental disorders, personality disorders, mental disorders, and behavioral disorders.Therefore, maintaining a healthy and stable psychological state is an important measure to prevent and treat these psychosomatic diseases.

Youth Mental Health Care

Generally, 12 to 15 years old are called teenagers, and 16 to 30 years old are called young people, collectively called teenagers.Adolescents have special physical and psychological characteristics, which is a critical period for personality shaping.Physiologically, after a child enters adolescence, a series of rapid changes occur in the shape, structure and physiological function of various systems of the body.Boys have thicker voices, prominent Adam's apples, widened shoulders, strong muscles, and strong bodies; girls have enlarged pelvises, thickened subcutaneous fat, enlarged breasts, and plump bodies.During this period, the body function gradually matures, and the reproductive system and sexual function gradually mature.Secondary sex characteristics are present in both sexes.Menstruation occurs in girls and nocturnal emission in men.

Psychologically, adolescents have the following characteristics:

(1) Energetic, active in thinking, broad in interests, enthusiastic, positive, and full of vigor.

(2) Feelings are colorful, curious, imaginative, easily excited, and easily impulsive.But the thinking is still unstable, lacks tenacity, is competitive and competitive.

(3) Rapid improvement of cognitive ability, highlighted by greatly improved logical thinking ability, especially the development of creative thinking.But young people have little experience and tend to look at problems one-sidedly and make things absolute.

Adolescents are in the mature stage of rapid physical growth and development.Intellectually, it is an important period for long-term knowledge and the formation of outlook on life.Therefore, it is very important to establish a correct outlook on life, shape a sound personality, cultivate good quality, and mental health care.

1.Establish lofty ideals and correct outlook on life

Ideals and outlook on life are the code of conduct that guides people.What kind of thought to establish, what kind of outlook on life to establish, and what kind of road young people will take in the future are of decisive significance.During this period, due to lack of social experience, lack of experience in dealing with problems, easy impulsiveness when encountering problems, and poor ability to withstand various setbacks and ups and downs, it is very necessary to correct education and guidance.Otherwise, it is easy to have mental illness, personality disorder, emotional disorder, sexual psychological disorder, etc., and even lead to crime.

(1) Personality disorders

It refers to the obvious deviation from normal in the development and structure of personality, resulting in the inability to adapt to normal social life.The characteristics of personality disorders are: more than adolescence, there are serious personality defects, interpersonal incoordination, or even incompatible; severe emotional disorders, emotional instability, poor self-control; easily excited or low, indifferent to people, even cold Ruthless, the purpose of behavior is unclear, poor insight, unable to recognize their own shortcomings and mistakes, let alone sum up experience and learn from past life.Once a personality disorder is formed, it is difficult to change and difficult to correct, and it gradually eases after middle age.The most common types of personality disorders are:
①Paranoid personality: more common in men, manifested as being stubborn, sensitive and suspicious, narrow-minded, jealous, over-evaluating themselves, always blaming others or shirk responsibility when encountering setbacks, and often insisting on some details for which the reasons are not clear; Old-fashioned words and deeds, lack of sense of humor.Paranoia and paranoid schizophrenia are prone to occur.

②Schizotypal personality: It is characterized by withdrawn personality, quiet and silent, not fond of communication, lack of confidants, too sensitive, withdrawn in case of trouble, shy and timid, rich in delusions, poor in activity, and lack of initiative.This type is closely related to schizophrenia.

③ Obsessive-compulsive personality: He is very demanding on himself and wants to be perfect, so he often expresses anxiety, tension and distress.Excessive self-restraint, self-concern, cautious, cautious, often regretful after doing wrong, self-blame, unable to relax, prone to obsessive-compulsive neurosis.

④ Debilitating personality: manifested by always feeling that one's ability is low, lack of initiative, lack of energy, easy to fatigue, particularly sensitive to physical discomfort and mental stimulation, easy to fluctuate mood, often sad about trivial things, lack of self-confidence, lack of joy in life, Often have suicidal thoughts.

⑤ Explosive personality: often due to small mental stimulation, a sudden burst of very strong anger and impulsiveness, completely unable to restrain oneself, may appear violent aggressive behavior, often regret after anger and impulsiveness, but can not learn from it or prevent it happen again.

⑥ Anti-social personality: This type is characterized by extreme selfishness, insincerity, insincerity, ruthlessness, impulsiveness, impulsiveness, recklessness, and error-prone behavior. crime.But he has no sense of shame or remorse, never accepts a lesson, has poor tolerance for setbacks, often blames others for his mistakes, and does everything possible to excuse himself.

(2) Emotional disorders

① Cyclic personality
Excessive emotional personality, more common in women, high emotions, full of hope and joy in the heart, high spirits, enthusiasm, good communication, more impatient, ambitious, not difficult, but often beginning and ending, often making a lot of plans and assumptions , rather than well thought out, let alone put into practice.

Depressed personality is characterized by depression, self-pity, frowning, self-perceived lack of energy, reticence, always feels difficult in doing things, and is unwilling to ask others for help.

The over-emotional type and the depressed type often appear alternately, so they are called cyclical types.

②Hysterical personality
More common in women, characterized by: immature personality, emotional instability, like to express themselves, often attracting attention with overly sensitive and exaggerated behavior; strong dependence, strong suggestion, high self-centeredness, not caring for other people's emotions and hobbies, like to show themselves; emotional changes, easy to agitate, superficial feelings towards people, can have a high degree of fantasy, take imagination as reality, prone to hysteria.

②Psychological disorder (see Sexual Health Care for details)
There is considerable plasticity in psychological development during adolescence.Therefore, scientific and positive mental health education, physical health education and sex education should be carried out for young people, so that they can understand the importance and necessity of mental health, so as to establish lofty ideals and correct outlook on life.With a clear goal in life, life will become full and meaningful, to overcome all difficulties and setbacks, and to exert its infinite creativity.

2.Handle interpersonal relationships properly

Everyone cannot leave the society and exist in isolation, and adolescence is also an important period for learning to be a human being.During this period, it is necessary to learn to communicate with others, establish a correct view of friendship, be willing to help others, be kind to others, and correctly deal with criticism and education from teachers and parents; quarrels and conflicts between classmates and colleagues should be resolved in a timely manner, even if they cannot be resolved, do not To be brooding, so as not to affect study and work; to improve the ability to distinguish right from wrong, to be psychologically compatible with most people, so as to establish a good interpersonal relationship.

(End of this chapter)