On May 21st, we welcomed the 24 solar terms of Xiaoman. After Xiaoman, the temperature rises and the rainfall increases, and the humidity and heat of the weather noticeably worsen. Xiaoman's health care emphasizes just the right amount and moderation. How should daily life, exercise, and diet be adjusted according to the solar terms? Let's learn together. Xiaoman health exercise should be gentle rather than intense, with slight sweating being recommended. Avoid high-intensity exercise in hot and humid environments to prevent the depletion of yang energy and the aggravation of physical fatigue. Relaxing activities such as walking, jogging, and Tai Chi are most suitable for the characteristics of the current solar term. It is recommended to maintain 70% fullness in daily diet, and prioritize choosing light and moisture relieving ingredients such as winter melon, bitter gourd, mung beans, etc., which are easy to digest and help eliminate dampness. At the same time, eat less warm ingredients such as pigeon meat, eel, durian, lychee, etc., to avoid exacerbating internal heat accumulation. Xiaoman has long days and short nights, and his schedule can be adjusted accordingly. It is recommended to go to bed from 10:30 to 11:30 in the evening and get up early from 5:30 to 6:30 in the morning, in line with the sunrise rhythm. Adults should ensure 7 hours of sleep per day, and take a 15-20 minute nap after lunch to rest and relieve fatigue. Wang Fengyun, Vice Chairman of the Spleen and Stomach Disease Branch of the Chinese Association of Traditional Chinese Medicine and Director of the Spleen and Stomach Disease Department at Xiyuan Hospital of the Chinese Academy of Chinese Medical Sciences, stated that during the Xiaoman season, the humid and hot climate can easily affect the weakened function of the spleen and stomach. It is recommended that everyone can use acupoint massage to dispel dampness and strengthen the spleen. This acupoint can be chosen as Yin Ling Quan, which is located on the inner side of the calf, specifically in the depression below the medial tibial condyle. The massage method is also relatively simple, using the thumb to press or tap lightly, with a feeling of soreness and swelling, lasting for 2-3 minutes each time. It can promote fluid metabolism and relieve symptoms such as edema, difficulty urinating, and fatigue. During the Xiaoman season, it is important to avoid heatstroke by consuming bitter food to protect oneself and the heart. Xiaoman is prone to heat and humidity, and the risk of heatstroke increases with the rise of summer heat. Elderly people, children, and outdoor workers should pay more attention to prevention. In addition, Xiaoman has a tradition of consuming more bitter ingredients. What are the practical tips for preventing heatstroke, and how to eat seasonal bitter foods for better health? Xiaoman is hot and humid, which can easily disrupt the body's temperature regulation function. Try to avoid going out during the high temperature period from 10am to 4pm in daily life, and take good care of sun protection when going out; The recommended indoor air conditioning temperature should not be lower than 27 degrees Celsius. Once mild heatstroke discomfort such as dizziness and fatigue occurs, immediately transfer to a cool place to replenish water and rest; If the situation is severe, seek medical attention promptly. At this time, it is suitable to eat seasonal bitter ingredients such as bitter vegetables, bitter gourd, dandelion, etc. frequently. Bitter vegetables can be served in cold or stir fried, while balsam pear can be served in cold or stir fried. Dandelion can be used to cook tea and porridge, which can not only relieve the heat and irritability, but also supplement nutrition and recuperate the body and mind. Wang Fengyun stated that bitter foods often have the effects of clearing heat, drying dampness, purging fire, and detoxifying, which corresponds to the humid and hot climate characteristics of Xiaoman. Modern pharmacological research has found that bitter tasting ingredients are rich in alkaloids, glycosides, organic acids, etc., which can promote the secretion of digestive juices, digestion, enhance immunity, antibacterial and anti-inflammatory properties, and so on. However, it should be noted that not all people are suitable for eating bitter foods. For example, people with spleen and stomach deficiency are fasting, while some patients who are obese, prone to internal heat, or constipated are suitable for eating bitter foods. Stay away from high-risk skin diseases. Xiaoman skincare guide: Please keep it safe. The climate characteristics during Xiaoman season can easily trigger various skin problems. What skin diseases are at high risk? How can we scientifically prevent it? Take a look at this skincare guide for the Xiaoman season. Heat rash is often caused by blockage of sweat glands and accumulation of sweat. It is important to keep the skin dry and clean on a daily basis, with a focus on caring for wrinkled areas such as the neck and armpits. Regular cleaning and maintaining dryness can effectively prevent it. Summer dermatitis is more common in adults, and the itching worsens when exposed to heat. The core protection is to cool down and remove dampness, adjust the room temperature reasonably, wear loose and breathable clothing, and clean the skin with warm water. Insect bite dermatitis is often caused by bites from mites, staphylococci, and other insects. It is important to apply insect repellent spray when going out and change clothes and take a shower when returning from the wild to reduce contact with mosquitoes and insects. Sunlight dermatitis can easily cause redness and blisters after exposure to sunlight. Remember to wear a three piece sunscreen set in daily life: apply broad-spectrum sunscreen, wear a sun hat, and try to avoid traveling during the midday scorching sun period. Facial allergic dermatitis is more common in women, who are prone to redness, flaking, and itching. Skincare should try to reduce the burden on the skin, stop using functional cosmetics, and only do basic mild moisturizing to help repair the skin barrier. Chi Huiyan, director of the Dermatology Department at Xiyuan Hospital of the Chinese Academy of Traditional Chinese Medicine, said, "Here's a reminder for everyone. Daily skincare and protection don't need to be complicated, the key is to do a good job of basic skin care. For cleaning, we use warm and cool water combined with mild facial cleanser, 1-2 times a day is enough. For sun protection, we should choose broad-spectrum sunscreen that covers the full range of UVA and UVB rays, but it should be reapplied every two hours outdoors. In terms of water supplement, we can take moisturizing spray with us. After spraying, we should gently pat it until it is absorbed to avoid evaporation of water, otherwise it will damage the skin. At the same time, we should try to stay in a cool and ventilated place to reduce the irritation of dampness and heat to the skin. ”(Looking into the New Era)