Spring is a good time to nourish the liver. What should we pay attention to in terms of sleep, exercise and diet?

Author: Sun Fengxia, Chief Physician, Beijing Hospital of Traditional Chinese Medicine, Capital Medical University

Reviewer: Wei Junping, Chief Physician, Guang'anmen Hospital, China Academy of Chinese Medical Sciences

Deputy Director of the Integrated Traditional Chinese and Western Medicine Group of the Endocrinology Society of the Chinese Medical Association

People often say that spring is a good time to nourish the liver. Why is spring a good time to nourish the liver?

Traditional Chinese medicine believes in the unity of man and nature, and that man and nature are actually a unified whole. Man will definitely be affected by changes in the natural environment, and the changes of the four seasons of spring, summer, autumn and winter will directly affect changes in the human body.

From the perspective of the Five Elements theory, spring belongs to the element of wood in the Five Elements, and the liver, among the five internal organs, also belongs to the element of wood in the Five Elements. Therefore, Chinese medicine believes that the liver and spring are connected and correspond to each other, so spring is the most suitable season for nourishing the liver.

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Spring is the season when all things come back to life. At this time, the Yang energy in the human body begins to rise. We must take good care of our liver to promote the rise of Yang energy in the human body.

So how can we nourish our liver in spring? What should we pay attention to in terms of sleep, exercise, and diet?

1. It’s easy to feel sleepy in spring. Can taking a nap help nourish the liver?

After the arrival of spring, the daytime hours gradually become longer and the nights gradually become shorter, and it is easy to experience spring sleepiness. Adequate sleep is very important for liver health.

There is a saying in traditional Chinese medicine that when a person lies down, blood returns to the liver. When we lie down, blood returns to the liver more fully, and the maintenance of normal liver function depends on sufficient blood nourishment. With adequate sleep, the liver can get better rest and self-repair, and liver function can become better.

When you are working during the day, you consume energy, and the energy consumed must be replenished when you sleep at night. The synthesis and distribution of nutrients, the elimination of metabolic products and toxic substances in the body are all completed during sleep at night.

Therefore, the more complete the sleep at night, the longer the sleep time, and the deeper the sleep, the better the body can replenish energy and eliminate toxins.

Generally speaking, go to bed before 10:30 pm and get ready for sleep. You can have a deep sleep during the midnight hour, which is from 11:00 pm to 1:00 am. This is good for liver repair and the recovery of the body's overall functions. During the day, the workload in the morning is usually heavier and the body consumes more energy. It is best to take a nap during the noon hour, which is from 11:00 to 1:00 am. If you can't sleep, staying quiet for a while will also be very helpful for energy recovery.

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Having a deep sleep at midnight and a short rest at noon are very important for nourishing the liver and recovering the body's functions.

2. How should we exercise to nourish our liver in spring?

The temperature gradually begins to rise in spring, and the Yang energy in nature becomes more and more abundant. At this time, we should adapt to the changes of the four seasons and allow the body's Yang energy to gradually rise. It is recommended that everyone do more outdoor exercises to fully absorb the Yang energy given to us by nature, that is, sunlight, and get more sun exposure to replenish the body's Yang energy.

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You can do some soothing exercises, such as Tai Chi, Ba Duan Jin, brisk walking, and jogging. It is not recommended to do particularly strenuous exercise, which will cause the body to sweat a lot, open the pores too much, and cause loss of Yang Qi, especially for the elderly.

3. Are there any tea substitutes and medicinal foods that can nourish the liver in spring?

In the first half of spring, especially in the northern regions, the weather is still relatively cold. It is recommended to eat more warming foods at this time.

I would like to recommend a ginger and jujube tea, which is made of red dates and ginger, or dried ginger. Ginger and jujube tea can be made at home, it is very simple, four or five slices of ginger, add five or six red dates, boil the ginger and red dates with water, and boil for about ten minutes. Ginger and jujube tea has the effect of nourishing the spleen and stomach, and nourishing the liver and blood.

In the second half of spring, that is, after Qingming Festival, the temperature will rise suddenly and the weather will be relatively hot and dry, which may cause excessive liver function, such as swollen and painful gums, dry nose, dry eyes, etc.

I would like to recommend a chrysanthemum tea to everyone. Chrysanthemum has the effects of dispelling wind and heat, nourishing the liver and improving eyesight. It can be bought directly on the market. Just buy some high-quality chrysanthemums and brew it with boiling water. It is very simple.

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In addition to tea substitutes, there are also many medicinal foods that are helpful to the liver. I recommend a red date and wolfberry porridge. Rice or millet can be used. Add appropriate amounts of red dates and wolfberries and cook them together. Red dates and wolfberries are relatively mild foods. Generally speaking, most people can eat them. If you often get angry, have oral ulcers, swollen and painful gums, and nose bleeding, such people are not suitable to eat them.

4. Which acupoints can be massaged to help nourish the liver?

There are many acupoints that can help regulate the liver. They are relatively easy to operate and easy to find. I recommend two of them to you.

One is Taichong acupoint, which is located slightly above the gap between the big toe and the second toe. Taichong acupoint is the original acupoint of the liver meridian. Stimulating this acupoint is very helpful for regulating the liver. If you have a weak and cold constitution, are more afraid of cold, and often have cold hands and feet, you can stimulate this acupoint with moxibustion, which helps to promote the yang energy of the liver. If you are prone to anger or have a strong liver fire, you can acupuncture this acupoint, which is more helpful for purging and soothing the liver.

You may not be able to do acupuncture or needle treatment yourself, but you can massage the acupoint with the tip of your thumb. Apply a little force, just enough to feel a slight pain. You can stop when your hand feels a little tired. You can press before going to bed.

Another acupuncture point is Zusanli, which is a familiar acupuncture point. Zusanli is an acupuncture point of the Stomach Meridian of Foot Yangming. It is easy to find. It is located below the knee joint. Place your palm on the knee, let your hand hang naturally, and let the middle finger naturally fall on the shin bone of the leg. Then move the middle finger slightly to the outside by one finger position. The concave area you touch is Zusanli.

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Maintaining normal liver function depends on the nourishment of Qi and blood. Blood is nourished by nutrients transported and absorbed by the spleen and stomach. Stimulating the Zusanli point helps promote the transport and transformation function of the spleen and stomach, and indirectly nourishes the liver.