Chapter 43: General Principles of Seasonal Health Preservation and Spring Health Preservation Methods

Four Seasons Health Preservation Method

Adapting to the four seasons and their climate is both a principle and a method of health preservation and disease prevention. As stated in the *Suwen* (Plain Questions) chapter "On Preserving Life and Maintaining the Form," "Humans who can adapt to the four seasons are guided by Heaven and Earth." The *Suwen* chapter "On Regulating the Spirit According to the Four Seasons" further proposes the principle of "nourishing Yang in spring and summer, and nourishing Yin in autumn and winter" based on the seasonal patterns of "spring growth," "summer flourishing," "autumn harvest," and "winter storage," aiming to strengthen the body, improve its ability to adapt to nature, and achieve a holistic unity between humanity and nature. Therefore, people must practice health preservation according to the characteristics of different seasons, so that they can, like all things in nature, continuously move and grow throughout their lives, maintaining physical and mental health and prolonging their lives.

I. Spring Health Preservation

Spring, the first of the four seasons, is a time when the yang energy of nature flourishes, the climate transitions from cold to warm, and all things revive. Plants sprout, branches and leaves unfurl, and the world is renewed, revealing the beauty of all things. The *Suwen* (Plain Questions) chapter "On Regulating the Spirit in Accordance with the Four Seasons" refers to this as "the flourishing of the primordial energy." Spring is the time when the yang energy of nature flourishes, and in accordance with the correspondence between heaven and man, spring is also the time when the yang energy of the human body flourishes. Spring corresponds to the liver, therefore, spring is also a time when liver qi flows smoothly. Thus, spring health preservation should focus on maintaining this "flourishing" energy in all aspects of daily life, diet, emotional well-being, and exercise.

(I) Daily Life

1. Go to bed early and get up early to prevent spring fatigue.

"Spring slumber is so sweet, one doesn't even notice the dawn." Many people find themselves feeling sleepy and lethargic during the day, a phenomenon known as "spring fatigue." Spring fatigue is caused by the rising Yang energy and warmer weather in spring, which leads to the dilation of blood vessels and pores in the skin, increasing blood flow to the body surface and decreasing blood flow to the brain. Additionally, the days gradually lengthen and the nights shorten, resulting in a relative reduction in sleep time. To combat spring fatigue, firstly, ensure adequate sleep by going to bed early and waking up early, overcoming negative and lazy thoughts and emotions. Secondly, actively participate in exercise and outdoor activities to promote blood circulation; perseverance will lead to a refreshed and energetic state. Thirdly, increase nutritional intake appropriately to meet the increased nutritional needs due to the body's increased metabolism in spring. Fourthly, maintain good indoor air circulation, reduce smoking, and if the weather isn't too cold, remove some clothing or wash your face with cold water to quickly eliminate drowsiness.

2. Protects against wind and cold, and prevents disease.

Spring, especially early spring, is characterized by fluctuating temperatures and unpredictable weather. Having just endured winter, most people spend much of their time indoors, making them less adaptable to the changing temperatures of early spring. Furthermore, with pores opening up in spring, people are more susceptible to illness, and spring is also a season for the proliferation and resurgence of various pathogens, making infectious diseases highly likely to spread. Therefore, spring health preservation should particularly emphasize "spring layering" to protect against wind and cold and prevent illness. Folk sayings include, "Don't discard your cotton-padded clothes in February, for there will still be pear blossom snow in March," and "Eat Dragon Boat Festival dumplings before putting away your cotton-padded clothes." Therefore, don't rush to switch from cotton-padded clothes to sweaters or light jackets in early spring; adjust according to the weather, removing layers gradually as you get warmer. Similarly, bedding should not be thinned immediately, adhering to the principle of "spring layering."

(II) Dietary Therapy

1. Reduce acidity and increase sweetness to nourish the spleen and stomach.

Qiu Chuji of the Yuan Dynasty pointed out in his "Treatise on Nourishing Life" that "In spring, one should reduce sour foods and increase sweet foods to nourish the spleen." In spring, liver qi tends to be strong. To avoid the liver's excessive activity suppressing the spleen qi, leading to spleen and stomach weakness or illness, one should reduce sour foods that aid the liver and increase sweet foods that nourish the spleen. Suitable foods for spring include grains, sweet potatoes, potatoes, yams, eggs, duck eggs, quail eggs, chicken, duck meat, quail meat, beef, lean pork, fresh fish, peanuts, sesame seeds, red dates, chestnuts, honey, carrots, cauliflower, Chinese cabbage, celery, spinach, leeks, bean sprouts, tofu, lotus root, water chestnuts, and mushrooms.

2. Avoid excessive supplementation to prevent generating internal heat.

In spring, it is not advisable to take strong tonics, especially avoiding excessive consumption of pungent and hot tonics such as ginseng, deer antler, and aconite, which are believed to invigorate qi and boost yang. It is also advisable to limit the intake of strong liquor and mutton, as these can exacerbate internal heat. Furthermore, it is best to avoid indulging in cold drinks and foods too early in spring, as this can damage the stomach and spleen, affecting their digestive function.

3. Avoid foods that may trigger allergies or other ailments, and minimize physical activity to prevent chronic illnesses.

In spring, when all things revive, chronic illnesses such as hypertension, asthma, skin diseases, and allergies are prone to relapse due to improper diet. Therefore, it is advisable to avoid foods that are hot, spicy, and pungent, i.e., foods that can trigger allergies, such as rooster and seafood, which should be eaten as little as possible or not at all.

Foods that trigger allergies

"Trigger foods" refer to foods that are irritating or contain foreign proteins, which can easily trigger certain diseases, especially chronic or recurring illnesses, or aggravate existing diseases.

Generally speaking, foods that are considered to cause inflammation or allergy include mutton, rooster, vegetables such as leeks, coriander, fennel, scallions, and ginger, as well as alcohol and other foods that are considered to have a warming and dispersing effect, such as poultry, eggs, pork head meat, fish, shrimp, and crab, which are foreign proteins to the human body.

(III) Mental and Emotional Regulation

1. A cheerful mood promotes the liver's upward movement.

In terms of regulating one's spirit and emotions in spring, as stated in the "Suwen·On Regulating the Spirit in Accordance with the Four Seasons", "to let the will grow, to nurture life without killing, to give without taking away, to reward without punishing", it is pointed out that in spring, one should adapt to the spring's life-giving energy to regulate one's spirit, maintain a tranquil, joyful, and comfortable state of mind, avoid anger, and have few thoughts of punishment, so as to allow the liver qi to rise and flow smoothly.

2. Outdoor activities are best enjoyed in the spring sunshine.

Springtime brings bright sunshine, gentle breezes, birdsong, and fragrant flowers-nature exudes a vibrant energy. It's the perfect time to spend outdoors, enjoying the scenery and cultivating one's character, harmonizing one's spirit with the rising spring energy. Avoid being alone or sitting in silence, as this can lead to stagnation and hinder the release of spring's vital energy.

(iv) Exercise

1. Spring sunshine is rising, which is good for exercise.

Spring corresponds to the liver in the human body. The liver stores blood and governs the tendons, and is closely related to human movement. Through exercise, the body's Yang energy can gradually expand and rise, thus promoting the flow of Qi and blood through the meridians, harmonizing the internal organs, and improving overall health. Therefore, spring is the most suitable time for exercise. Spring exercise helps the body's Yang energy rise, improves metabolism, harmonizes Qi and blood, enhances blood circulation and cardiopulmonary function, regulates the central nervous system, improves cognitive abilities, strengthens lower limbs, and makes muscles and bones more flexible.

2. Spring belongs to the Lesser Yang, moderate exercise is recommended.

In spring, both nature and the human body are experiencing the initial rise of Yang energy, generally referred to as "Shao Yang," meaning that Yang energy has risen but is not yet at its peak. Since Yang is active, spring is a suitable time for exercise, but it should be moderate. Specific exercises can be chosen according to individual physical conditions, such as walking, jogging, kite flying, Tai Chi, spring outings, and less strenuous ball sports. This allows one to integrate body and mind with nature, achieving harmony between humanity and nature, cultivating character, and strengthening the body. As stated in the *Suwen* (Plain Questions) chapter "On Regulating the Spirit According to the Four Seasons," "Go to bed late and rise early, and take long walks in the courtyard." The Qing Dynasty scholar Shi Chengjin said, "The three months of spring are the time when all things grow; frequent walking is advisable to harmonize the limbs, and one should not sit for long periods."