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免疫力減弱的早期跡象

  • May 10, 2026
  • Lifestyle

春季是一個更新換代的季節，人體也進入新陳代謝活躍的時期，春季適當養生爲全年健康打下堅實基礎。但隨着身體適應季節變化，很多人會經歷春季疲勞、疲倦，甚至消化能力減弱。掌握科學的春季養生方法有助於身體適應，以活力擁抱春天。這裏有5個實用技巧，涵蓋飲食、常規、運動等，讓你在春天提神。

I. Diet Regulation: Light & Seasonal

In spring, liver qi rises. The diet should follow the principle of “reducing sourness, increasing sweetness”: cut down on sour foods (pickles, vinegar) and add sweet ingredients (Chinese yam, jujube) to strengthen the spleen and replenish qi.
Choose seasonal foods:

  • Spring bamboo shoots: rich in fiber to promote intestinal movement

  • Spinach & pork liver: high in iron to nourish blood

  • Chinese chives: warm in nature, tonifying the liver and kidneys

  • Chinese toon: improves appetite and aids digestion

Drink 1500–2000ml of water daily. A glass of warm water on an empty stomach in the morning wakes up the digestive system. Avoid raw, cold and greasy food; keep dinner light. You may drink tangerine peel hawthorn tea to regulate qi and aid digestion.

II. Routine Adjustment: Early to Bed & Early to Rise

As daylight grows longer, TCM advises going to bed early and getting up early — sleep before 23:00 and rise at 6–7:00 to follow natural rhythms. Adequate sleep helps repair the liver and relieves spring fatigue.
Take a 15–20 minute nap at noon, avoiding sleeping on your desk to protect the cervical spine.
Avoid electronic devices 1 hour before bed. Soak feet in 40℃ warm water for 15 minutes with mugwort or ginger to improve blood circulation and calm nerves.

III. Moderate Exercise: Gentle & Stretching

Spring exercise aims to soothe the liver, unblock qi and blood. Choose mild aerobic activities: walking, jogging, yoga, or outdoor outings. Exercise for 30 minutes daily to boost metabolism and fight tiredness.
Recommended movements:

  • Baduanjin: “Hands Holding Up to Regulate the Triple Energizer”

  • Yoga cat-cow pose to relax the spine and neck

  • Outdoor walking with deep breaths every 500 steps

Avoid intense exercise that causes heavy sweating, which may drain yang energy and increase fatigue.

IV. Emotional Regulation: Soothe the Liver & Stay Calm

Mood swings are common in spring. TCM holds that the liver controls emotional dispersion; blocked emotions hinder liver qi.

  • Sunbathe your back for 15–20 minutes before 10 AM or after 4 PM to boost serotonin and lift mood.

  • Practice breathing: inhale 4s, hold 2s, exhale 6s, repeat 5–10 times to ease anxiety.

  • Cultivate hobbies: planting flowers, hiking or enjoying blossoms to relax in nature.

V. Environmental Adaptation: Cleanse & Prevent Allergies

Spring brings more pollen and catkins, which easily trigger allergies.

  • Ventilate the room 2–3 times daily for 15–20 minutes.

  • Use an air purifier and keep humidity at 40%–60%.

  • Wear cotton, loose clothes; use masks and sunglasses outdoors.

  • Change clothes and clean nasal passages upon returning home to reduce allergy risks.

Conclusion

Spring health care does not require complicated methods. Start with diet, routine, exercise, emotions and environment. Stick to 1–2 methods that suit you, maintain a regular schedule and positive mindset, and your body will stay light and energetic in spring. The core of health preservation is to follow nature and balance body and mind with seasonal changes.