Monthly Archives: June 2021

Food | Is your method of heating milk the right way?

  ●Uneven microwave oven, cooking in a pot, easy to paste the bottom, the most convenient to heat and water

  Interviewed expert: Hu Changli, Ph.D., Key Laboratory of Functional Dairy Products, China Agricultural University

   Some people often ask, how do I heat up cold milk if I’m not used to drinking cold milk? In this issue, I will introduce the advantages and disadvantages of common milk heating methods and precautions for your reference.

   microwave heating. This heating method is the fastest and has a higher risk. It is easy to cause uneven heating of the milk, and it is easy to scald if you don’t pay attention when drinking it. From a nutritional point of view, local overheating will destroy the nutrients in milk. If you choose microwave heating, you must set the firepower and time parameters in advance. It is recommended to use medium heat or low heat, and heat it in two to three times, that is, take it out after heating each time, shake it evenly, and reheat it until the milk is warm. Not hot. It should be reminded that this method should not be used directly if the milk package does not indicate the words “may be heated in a microwave oven”. The milk must be poured into a container dedicated to the microwave oven before heating.

   Cook in a pot. Many people like to use this method, but accidentally boils the pot, or pastes a layer on the bottom and wall of the pot, causing nutrient loss. Here is a method to teach everyone-“cook-open”: observe the milk changes while boiling, turn off the heat immediately when the first “bubbles” appear; keep stirring during the cooking process, and do not stir the bubbles; heat Not too big, just medium heat. This method is relatively troublesome to operate, and the temperature of the milk after heating is high, so it cannot be directly drunk. The advantage is that it can effectively kill the bacteria and is especially suitable for heating the leftover milk that has not been drunk at one time.

Medicine | Some foods and medicines are a perfect match

  Interview experts:

   Doctor of Clinical Pharmacy, Zhongda Hospital, Southeast University, Niu Yimin

   You must take medicine when you are sick, but medicine and food take a “one way” in the body. Digestion, absorption, metabolism, and excretion tend to gather in the gastrointestinal tract, so the two must influence each other. When taking medicine, you should have an understanding of the relationship between medicine and food, you can maximize its efficacy, and avoid the “conflict” between food and medicine and cause toxic side effects. For example, the following 4 kinds of drugs have their food “good partners” respectively.

   A good partner for statins: vegetable oil. Statin is a commonly used lipid-lowering drug. During the period of taking it, patients with hyperlipidemia can make the drug more effective if they are accompanied by food. Vegetable oil has the effect of strengthening statins to lower cholesterol. The plant sterols are similar in structure to cholesterol and can compete for the body’s absorption of cholesterol. Eating legumes and using vegetable oils in cooking can enhance the lipid-lowering effect of statins without obvious side effects.

   Note: During the period of taking statins, you should avoid eating citrus fruits and pomegranates. They can affect the effectiveness of drugs and may cause some side effects.

  A good partner for antihypertensive drugs: high-fiber foods. When taking antihypertensive drugs, you may wish to match high-fiber foods to promote gastrointestinal motility and increase bioavailability. Common high-fiber foods include: coarse grains, such as soybeans, oats, wheat, corn, etc.; vegetables include celery, spinach, rape, cabbage, cauliflower, etc.; others include apples, carrots, bamboo shoots, pumpkins, shiitake mushrooms, barley, black beans , Peas, bitter gourd, etc.

   Note: Avoid drinking grapefruit juice and foods with high salt content while taking antihypertensive drugs and anti-angina drugs. Naringenin in grapefruit juice can affect the action of certain enzymes in the liver, and this enzyme is precisely related to the metabolism of blood pressure and anti-angina drugs. In addition, drink tea or coffee at least 30 minutes after taking the medicine. The tannic acid contained in green tea easily reacts with drugs to form insoluble substances. The caffeine contained in it promotes gastric acid secretion and has a certain stimulating effect on the gastric mucosa.

  Good vitamin partner: fat. Fat-soluble vitamins (A, D, E) are insoluble in water, but easily soluble in fat. Taken after a meal, with the participation of oils, they will stay in the stomach for a longer time and be absorbed more fully.

   Note: Fat intake should be moderate, not to eat greasy food to promote vitamin absorption.

   A good partner for diuretics: potatoes. During the period of taking diuretics, hypertensive patients can eat more foods rich in potassium to make up for the loss of potassium and reduce the adverse effects of antihypertensive drugs. Potatoes are a common potassium-rich food, ranking first in the vegetable category. Other fruits and vegetables such as winter melon, watermelon, almonds, oranges, grapes are also rich in potassium, and eating some can avoid hypokalemia.

The blood vessels are hard, it’s hard to get back soft

  Interview experts:

  Interviewed expert: Liu Deping, Chief Physician of Department of Cardiology, Beijing Hospital, Deputy Chief Physician Li Kang

  As an important channel for human nutrition delivery, our body’s vasculature includes countless blood vessels all over the body. These blood vessels of different thicknesses are divided into three types: arteries, veins, and capillaries according to their structure and function, and they control the normal flow of blood throughout the body. Among them, the arteries are responsible for bringing blood from the heart to the body tissues, the veins are responsible for bringing blood back to the heart from the tissues, and the capillaries connect the arteries and veins, and are the main places for the exchange of substances between blood and tissues. Once the blood vessels harden, it may cause a series of related diseases. So some people will ask, can the hardened blood vessels “soften back”?

   Liu Deping, chief physician of the Department of Cardiology, Beijing Hospital, said: “The human blood vessel is like a tap water pipe, but it is more advanced because it is elastic.” The blood capacity is very strong. As we age, components such as cholesterol and triglycerides accumulate on the inner wall of blood vessels. The caliber of the blood vessel wall becomes narrower and more flexible, and the blood vessels begin to harden. Li Kang, deputy chief physician of the Department of Cardiology, Beijing Hospital, said that blood vessels have gradually embarked on the road of “hardening” since birth. Due to the difference in severity, some people will get sick, while others will not. What is worrying is that vascular sclerosis was a disease of old age in the past, and it started to develop gradually at the age of 40 or 50, but it has become younger in recent years. Clinical statistics show that the youngest have had the tendency of thick blood and atherosclerosis since they were teenagers.

   Liu Deping said that compared with other blood vessels, arteries bear more pressure and are most likely to be washed out or have deposits, so they are more prone to hardening. “Clinically found that many patients have lesions in the aortic arch (aortic bend).” Li Kang added. In addition to the effects of aging factors, blood vessel elasticity is also related to factors such as smoking, hyperlipidemia, hyperglycemia, obesity, environmental pollution and other factors. They all destroy the “protective membrane” of blood vessels-endothelial cells. The hardened blood vessels are at risk of decreased blood flow, rupture, and thrombosis, which can induce stroke and myocardial infarction. Blood vessels that become fragile after hardening may also have arterial dissection, which may be fatal in a short time.

   The two experts jointly stated that hardening of the blood vessels is inevitable, and “soft back” is not realistic, but it is possible to improve the lifestyle to slow down the hardening rate and reduce the occurrence of critical situations. First, eat less foods high in cholesterol, such as fatty meat, animal oil, and animal offal. You can eat some deep-sea fish oil appropriately, it can reduce total cholesterol and “bad cholesterol” (low-density lipoprotein) to a certain extent, and maintain blood vessel elasticity.

   Second, quit smoking and limit alcohol, stay away from second-hand smoke. Tobacco and alcohol are the nemesis of blood vessels. Studies have found that smoking and drinking can increase blood viscosity by more than 8 times than normal.

   Third, do more aerobic exercise. Aerobic exercises such as walking, jogging, Tai Chi, swimming, and cycling can increase the body’s inhalation, delivery and use of oxygen, and improve breathing and cardiovascular system functions.

   Fourth, don’t stay up late. Staying up late can easily disrupt the biological clock, causing the body to secrete too much adrenaline and norepinephrine, thereby slowing down blood flow and increasing viscosity. It is recommended that you work and rest regularly and go to bed before 11 o’clock every night.

Often stand on tiptoe to nourish kidney qi

  Interview experts:

  Lv Peiwan, Deputy Chief Physician, Department of Treatment, Henan Provincial Hospital of Traditional Chinese Medicine

   toe tiptoe has been used in ancient times. It was originally called the “Dun Heel Method”. In the newly unearthed “Citations” in the early Western Han Dynasty, there are “Dun Heel to benefit the chest” and “Dun Heel, one on the left, one on the left. Dun right, only three hundred” records. The 800-year-old Ba Duan Jin, a guided health-preserving technique, has its last action called “Seven Disorders and Elimination of All Diseases Behind”. This movement also stimulates the kidney meridian system and induces whole-body concussion by tumbling the heels. Gently massage the internal organs to eliminate all diseases.

  The heel is closely related to the kidney meridian of the human body. Standing on tiptoe can stimulate the kidney meridian of Foot Shaoyin (starting from the toe of the foot, traveling diagonally to the Yongquan point of the foot, and going up along the heel), and dredge the three yin of the foot The meridian makes the qi in the body run upwards, thereby warming the kidneys, stimulating the middle qi, and improving kidney function. It not only promotes the blood supply to the myocardium with sufficient oxygen, but also protects cardiovascular health, exercises calf muscles, and enhances the stability of the ankle joint. .

Traditional Chinese Medicine | Choose Clear Pharyngeal Herbal Tea According to Symptoms

  Interview experts:

  Deputy Chief Physician of Dermatology Department, Xiyuan Hospital, China Academy of Chinese Medical Sciences Fu Zhongzhong

   Li Shuliang, Chief Physician, Department of Otolaryngology, Xiyuan Hospital, China Academy of Chinese Medical Sciences

   Hot and cold weather, strong wind, dryness, etc., will make your throat uncomfortable, sometimes dry and painful, sometimes dry cough, sometimes coughing and not coughing…At this time, many people will think of using traditional Chinese medicine to soak in water to relieve throat discomfort , And some patients with chronic pharyngitis have been doing this for a long time.

   But in fact, according to Chinese medicine, neither pharyngeal discomfort nor chronic pharyngitis is caused by a single cause. There are cold and heat deficiency and excess, and the pathogenesis is complex and changeable. It also requires medication based on syndrome differentiation. However, Chinese medicine is different in nature and taste, and it is not suitable for all people. Fu Zhong, deputy chief physician of the Department of Dermatology, Xiyuan Hospital, China Academy of Chinese Medical Sciences, analyzes our common Chinese herbal medicines to help you find the most suitable tea for clearing throat.

   Fatty Sea relieves hoarseness of lung heat

   The fat sea is cold in nature, sweet in taste, and belongs to the lungs and large intestine meridian. It has the functions of clearing heat and moisturizing the lungs, improving the sound of the pharynx, moistening the intestines and laxatives. It is usually used to treat diseases such as lung heat, dumbness, dry cough without sputum, dry throat, headache and red eyes. Therefore, for hoarseness and throat discomfort caused by heat and lung heat, it is suitable to use sphagnum large sea foam water to relieve it, and it is better to brew with appropriate amount of honey. Due to the cough and sore throat caused by cold and cold, it is not suitable to be relieved with sputum. For the hoarseness and pharyngeal discomfort caused by excessive smoking and alcohol, sputum has no therapeutic effect. On the contrary, people with poor spleen and stomach can easily cause diarrhea due to long-term improper use due to the cold and cold nature of sputum.

  Panghai is not suitable for long-term use. When soaking in water, you should not exceed 3 tablets at a time. Too much is easy to be poisoned. For dry sore throat, dry cough and no sputum, hoarse voice caused by wind-heat and cold, you can take 3 pieces of pterygium and 3 grams of licorice together.

  Ophiopogon japonicus relieves dry lung and dry cough

   Ophiopogon japonicus is the root tuber of the Liliaceae plant Ophiopogon japonicus. It is slightly cold in nature, sweet and bitter, and has the functions of nourishing yin, nourishing body fluid, nourishing the lungs and clearing the heart. It is usually used for the treatment of dryness of the lungs, dry cough, yin deficiency, tuberculosis, sore throat, sore throat, body fluid thirst, internal heat to reduce thirst, upset, insomnia, dry intestines, constipation and other diseases. If the pharynx is uncomfortable and the syndrome is dryness of the lungs, that is, those who have symptoms such as itchy throat, dry mouth, sore throat, dry tongue, dry cough, no phlegm, yellow greasy tongue coating, etc., can be treated with Ophiopogon soaking water.

   Ophiopogon japonicus is cold in nature, and some diabetics have deficiency of both qi and yin. Therefore, when drinking Ophiopogon japonicus water, you can mix it with a little Codonopsis pilosula, which can better invigorate qi. Patients with deficiency and cold of the spleen and stomach, long-term diarrhea, white and greasy tongue coating and indigestion are best not to take it, so as not to affect their health. Ophiopogon should not be taken for a long time, especially if there is no doctor’s guidance, otherwise it may produce phlegm and dampness, and the effect will be counterproductive. As a daily health care, use about 2 grams of water each time.

   Luo Han Guo relieves sore throat and constipation

   Luo Han Guo is the dried fruit of Luo Han Guo, a cucurbitaceous plant. It is cool in nature, sweet in taste, and is returned to the lungs and large intestine meridian. It has the effects of clearing heat and moisturizing the lungs, improving the sound of the pharynx, and smoothing the intestines. Clinically, it is usually used to treat lung-heat dry cough, whooping cough, summer heat injure body fluid thirst, sore throat, aphonia, intestinal dryness, constipation and other diseases. Syndrome differentiation belongs to the actual heat of the lungs and stomach, that is, those with sore throat and obstructed stool. The treatment with Luo Han Guo soaking in water has a very good effect.

   Luo Han Guo is too sweet and easily hurts the spleen and stomach, so it is not suitable for long-term use. Soaking dried Luo Han Guo in water will cause you to get angry if you drink too much. Therefore, it is not suitable for patients with wind-heat and cough. When people with cold physique use Luo Han Guo, add one or two slices of ginger and cook together to neutralize the coldness of Luo Han Guo. But for people who are extremely sensitive and cold, it is not recommended to drink Luo Han Guo water.

   Momordica grosvenori is cool in nature. When soaking in water, don’t put too much in it. In general, just put 1/4 of Momordica grosvenori in 500ml of water. For people with low immunity such as children and the elderly, or just as a daily health care, it can be reduced to 1/5 or 1/10. For people with more severe throat discomfort, it can be increased to half or one as appropriate. It can be effective for 2 weeks.

   Honeysuckle relieves wind-heat and dry throat

   Honeysuckle is cold in nature, sweet in taste, and belongs to the lung, heart, and stomach meridians. It can clear away heat and detoxify, and dispel wind and heat. It can not only clear internal heat, but also dispel external heat. It is often used for carbuncle, swollen furuncle, throat numbness, erysipelas, hot blood dysentery, wind-heat cold, and febrile fever. Heat headache, upset, less sleepy, dizzy tongue, dry throat, dry mouth, etc. have certain effects. Under normal circumstances, taking 20 grams of honeysuckle, decocting water instead of tea or making tea can treat sore throat and prevent upper respiratory tract infection.

  Because of its cold nature, honeysuckle is only suitable for people with calm constitution or internal heat constitution, not suitable for spleen and stomach deficiency and cold. People who have frequent abdominal pain, diarrhea, cold abdomen, cold hands and feet, excessive drinking honeysuckle water, or deficiency People with cold constitution will have side effects. Long-term use can easily cause deficiency of the spleen and stomach, loss of appetite, and even cause abdominal pain and diarrhea. Therefore, it is generally advisable for adults to take less than 400 ml a day, and children should not take more than 180 ml a day, and should not take more than one week continuously. In addition, honeysuckle can be brewed 2 to 3 times, and it is not suitable to drink after overnight.

   All the above drugs have the effects of clearing away heat, detoxifying, and improving the pharynx, but most of these drugs are bitter and cold, and the degree of bitter cold is different. Patients with syndromes of actual heat can achieve good results, but the spleen and stomach are deficient and cold. People who use it will have side effects such as diarrhea. Therefore, it is recommended that patients with severe throat symptoms choose drugs after undergoing a regular hospital to differentiate their physique and disease.

Elderly care | 7 kinds of eating habits, the brain gets old slowly

   5 servings of fresh fruits and vegetables a day, deep sea fish once a week

  China registered dietitian Li Yuanyuan

  As the body’s functions decline, the old man’s brain power gradually slows down. Recently, an article in the American “Reader’s Digest” magazine pointed out that the elderly adhere to seven eating habits that can delay the decline of cognitive function.

   1. Control heat. Controlling caloric intake can reduce risk factors for Alzheimer’s disease, such as sleep apnea syndrome, high blood pressure and diabetes. This is not to suggest that the elderly should reduce calories to a very low level at once. It needs to be done step by step, and it is not recommended that the calorie intake is less than 1200 kcal/day for a long time, especially for the thinner elderly to control calories moderately, otherwise the harms outweigh the benefits. The elderly can start by eating more vegetable salad and vegetable soup, or switch to a smaller plate to give the brain a hint: not eating less.

  2. Eat at least 5 servings (100g/portion) of fruits and vegetables every day. The US “Chicago Health and Aging Research Project” conducted a study on 3718 volunteers over 65 years of age and found that eating more fruits and vegetables can slow down the rate of cognitive decline. The study lasted for 6 years and the results showed that the elderly who ate more than 5 servings of fruits and vegetables a day had a 40% lower chance of cognitive decline than others. It is recommended that elderly people with good physical conditions eat 300 to 500 grams of vegetables and 200 to 350 grams of fruits every day.

  3. Use rich natural spices. Various plant spices can enhance the flavor of meals and also help reduce the amount of edible oil and salt used in the cooking process. Many plant spices contain antioxidants and have certain disease prevention effects. It is recommended that the elderly may use natural spices such as onions, garlic, pepper, pepper, mint, and cumin in their daily lives instead of some oil, salt, and sugar.

  4. Cooking meat first marinate. Fat, protein, sugar and other ingredients are widely present in food, and complex chemical reactions occur at high temperatures, resulting in the production of toxic and harmful substances such as glycosylation end products. The content of bacon, sausage, processed meat, and fried and barbecued food is particularly high. . Eating too much of these foods will aggravate brain aging damage. There is a trick that is effective in reducing the end-products of glycation: try to increase the water content of the food. For example, before cooking fish or meat at high temperature, blanch it in boiling water, or steam or soak it (for example, marinate it with rice wine, vinegar, soy sauce, etc.) to allow water to penetrate into the meat.

   5. Eat deep-sea fish once a week. To keep out the cold, fish living in deep seas will produce more omega 3 fatty acids to maintain normal physiological activities. The elderly should eat some deep-sea fish appropriately, which can reduce inflammation in the body and brain.

Why is it difficult for the elderly to heal their wounds?

   poor repair ability, weak regeneration ability

   Wang Xiaoying, Director of Nursing Department, Aviation General Hospital of China Medical University

   Many elderly people in the clinic often say: “When you get old, your body ages like a machine, and the wounds are harder to heal than in the past!” Is this really the case? This issue will take you to find out.

  Wound healing refers to a series of pathophysiological processes in which local tissues undergo regeneration, repair, and reconstruction after tissue injury caused by the action of injury-causing factors. There are several factors that affect wound healing: 1. Age: the older the age, the worse the tissue regeneration and repair ability, and the slower the wound healing; 2. Nutrition: tissue regeneration and repair require a certain amount of nutrition. When the elderly are malnourished (protein, vitamins, trace amounts) Insufficiency of elements) or poor appetite and low food intake, it cannot provide the tissues with required nutrition or certain nutrients, which will delay wound healing; 3. Diseases: such as diabetes, hypoproteinemia, anemia, autoimmune diseases , Tumors, etc.; 4. Drugs: anticoagulants, immunosuppressants, cytostatics, hormones, etc. can inhibit cell proliferation and affect tissue repair; 5. Psychology: long-term tension, depression, anxiety in the elderly, neuroendocrine system disorders will affect the body Immune system, which indirectly affects wound healing; 6. Temperature and humidity: the higher the local temperature of the wound, the greater the humidity, the more susceptible to infection. The temperature is lower than 28℃, and the tissue regeneration ability will decrease, which will also affect wound healing. The drier the local wound. The less likely it is to regenerate tissues; 7. Infection: Too much inflammation in local tissues can easily cause tissue cell necrosis and hinder wound healing.

  How to prevent and solve the distress caused to the elderly by wounds that are difficult to heal? First of all, we must focus on prevention. Intact skin is the first line of defense against infection and external environmental trauma. The stratum corneum of the elderly skin becomes thinner, the skin becomes dry and brittle, and even has dryness, which can lead to itching, chapped, scaly peeling, etc., which can easily cause skin damage and infection. It is recommended that you take a bath no more than 3 times a week, and you should use warm water, and use less irritating cleaning products such as soap. After bathing, use oil-based ointment skin care products to ensure that the skin is moisturized and do daily skin self-checks.

  Secondly, actively treat the primary disease to prevent complications from causing wounds. For example, reasonable blood sugar control to prevent diabetic feet; good management of incontinence to prevent incontinent dermatitis; caregivers who cannot take care of themselves, the caregiver needs to assist in turning over every 2 hours to prevent pressure sores; unexplained swelling of lower limbs, intermittent claudication or Patients with resting pain should seek medical attention in time and be alert for leg ulcers.

Mother and baby | Loved as a child, armor for a lifetime

   enhance the sense of security, enhance the sense of belonging, and gain a sense of happiness

  U.S. Certified Positive Discipline Parent Lecturer, Senior Family Education Instructor Lu Dandan

   Children cannot grow up without the nourishment of parental love. A child who is wrapped in love has a sense of belonging and a sense of value, a healthier and more mature mentality, breeds love and strength, and becomes his lifetime armor.

   was loved since childhood, life is complete. A child who lacks love is easy to be vulnerable and sensitive, and only seeks survival, not development, all his life. Children who have been loved since childhood will receive a lot of understanding, company and support from their parents, and they will feel the love and kindness of the world. For them, the world itself is complete, there is no need to seek and seek hard, as long as they grow freely.

   Being loved since childhood will make children fearless. As children grow up, they will inevitably experience setbacks. At this time, the parents’ understanding and support will help the child recover from setbacks and learn. This is the first dependence that the child gets from his family, and it is also the initial condition for establishing a sense of security. When the child’s sense of security increases, the outcome of the matter becomes less important to him, because he knows that his home is always the back where he can safely retreat. Therefore, he will dare to challenge and try, let go and pursue a more exciting life. This is vital to the growth of children. The child who lacks love dare not make mistakes, dare not challenge, dare not fail, because he is afraid of being criticized and scolded, and worried that his family will not be able to give him enough strength to overcome failure.

Pediatrician: Don’t always ask who your child likes

   Zhang Silai, former director of pediatrics, Beijing University of Chinese Medicine Affiliated Hospital of Integrated Traditional Chinese and Western Medicine

   When you were a kid, did your parents give you this multiple-choice question: “Do you like father or mother, grandpa or grandma?” This question is difficult for children to answer, even if adults are asked. It also takes a lot of thought.

   If a child says that he likes one person based on his own feelings, the other person may be upset and will be “condemned.” If a child is told to say that he likes another person against his will, it is actually to make him tell lies. Children will think that not only will they not be criticized for telling lies, but they will also be praised and even rewarded. This has planted a seed of dishonesty in their young minds.

  Children will not fully understand the minds of adults, will not consider problems from the standpoint of others, but will only look at and analyze problems based on perceptual knowledge. Parents should guide their children correctly.

Traditional Chinese Medicine | Gu Yu, stomping on the feet of the rocker to eliminate food

  Interviewed experts:

  Chi Xiaoling, Director of the Department of Liver Diseases, Guangdong Provincial Hospital of Traditional Chinese Medicine, Zhang Chaozhen

  Guyu solar term is at the junction of spring and summer. At this time, the yang qi grows and the yin qi fades. Traditional Chinese medicine believes that the spleen is in a strong period at this time, which can nourish stomach qi and facilitate nutrient absorption, which is a good time for proper adjustment. However, as the temperature rises, precipitation increases, and dampness heats up, dampness evil is likely to invade the human body and affect the function of the spleen and stomach. Symptoms such as indigestion, vomiting and sourness, fullness of the abdomen, and loose stools appear. Therefore, Guyu solar term uses guidance to regulate the digestion function of the spleen and stomach, which is helpful for the smooth transition of spring and summer. We recommend “rocker arm to practice foot elimination power”.

   This guide is adapted from the ancient book “Theories on the Sources of Diseases”. By swinging the upper limbs, the spleen and stomach are activated to activate the yang qi of the spleen and stomach, and the dampness of the spleen and the stomach is activated. The three are in harmony, transporting the body externally and internally vibrating the qi machine to make the spleen and stomach invigorate. It can not only regulate the symptoms caused by spleen and stomach disorders, but also improve the dizziness, headache, and insomnia caused by the imbalance of the qi machine in the middle Jiao. The specific steps are as follows:

  Preparatory pose: Stand with your feet parallel, shoulder-width apart, with your arms drooping naturally; head centered, eyes level up and looking far forward, with simple exhalation (tongue against the upper palate, inhale through the nose, exhale through the mouth, and inhale The abdomen bulges when you breathe, and retracts when you breathe out), stay relaxed.

  The first formula. When inhaling, put your palms forward, straighten your elbows, and raise your arms from the front of your body to flat shoulders; when you exhale, make fists with your hands, retract your shoulders and elbows, place your fists on your shoulders, and rotate your shoulder joints to make your elbows The tip is facing the sides of the body and pauses for a while; slowly puts down both hands and returns to the preparatory pose. Repeat the above action 8 times.

  The second type. When inhaling, take the waist as the axis and turn the body to the left; straighten the elbows of both arms, and slowly swing to the front and upper left, with the palms level with the top of the head. When exhaling, swing your arms to the right, back and down, and place your palms below the level of your belly button. With the waist as the axis, turn the body right to the center and return to the preparatory position with the arms drooping naturally. Repeat the above action 8 times.

  The third type. When inhaling, take the waist as the axis and turn the body to the right; straighten the elbows of both arms, and slowly swing to the front and upper right side, the palms are level with the top of the head. When you exhale, swing your arms to the left, back and lower, and place your palms below the level of your belly button. With the waist as the axis again, the body turns left to center and the arms hang down naturally and return to the preparatory pose. Repeat the above action 8 times.