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霜降过后,凉燥交织,养生需兼顾防寒与润燥,遵循“温和适度”的原则。
民间有“补冬不如补霜降”的说法,此时进补更易吸收。可适量摄入羊肉、牛肉、鸭肉、板栗等温和平补食物,增强体质。“补霜降”重在细水长流,要避免大寒大热,可以用羊肉搭配当归、生姜煮汤,既能温补又不燥热。若出现口干、便秘,便是补益过度的信号。
此时还可多食用百合、银耳、梨、蜂蜜、核桃等,缓解鼻咽干燥、皮肤皲裂。忌过量食用寒凉食物,如冷饮或大量西瓜等。应减少姜、葱、蒜、辣椒等辛辣食物摄入,以防秋燥加重,适当增加山楂、柠檬、醋等酸味食物,收敛肺气。
霜打后的萝卜清甜赛梨,生食清肺化痰,熟食健脾益气,与排骨或鸡肉同炖最相宜。适量食用柿子可补充维生素,但不应与海鲜同食,忌空腹食用。
颈项、腰腹、足踝是寒邪最易侵袭的关窍。可系柔软的围巾,穿高腰裤袜,睡前用40摄氏度热水泡脚20分钟,促进血液循环,缓解凉燥。保持室内温度湿度适宜,避免干燥或低温环境诱发呼吸道疾病。
深秋时节,亲近自然可以排解心郁。应多参与户外活动,如赏秋景、晒太阳等,保持心境平和,滋养生气,避免悲忧伤肺。
(周晟芳,作者为北京市隆福医院中医科主治医师)
《人民日报》(2025年10月31日 第 17 版)
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