2024 年 10 月 30 日 
農曆十月小陽春，立冬小雪來養身。立冬進補要輕巧，小雪防寒護腎腰。
樂生療養院中醫科黃昭蓉醫師說，馬上就要邁入一年中氣候最寒冷的季節，因晝短夜長，陽氣潛藏，陰氣盛極，萬物蟄伏，常使人情緒低落，精神不振，最好保持家居與工作環境明亮，讓心志平靜，以順應伏藏陽氣。
「立冬一日，水冷三分」，雖然有時暖和像春天，但仍要注意保暖。黃醫師表示，早睡有利潛藏陽氣，避免寒氣侵襲，晚起則能守精養陰，使陰平陽秘，減少疾病產生。尤其應提防輻射冷卻造成的清晨低溫，有些遇寒加重的痛症或疾病都要小心防範，例如氣喘、咳嗽、四肢冰冷、皮膚乾裂、筋骨酸痛、消化不良、心絞痛等，可以穿保暖衣襪睡覺，等待晨間陽光再起床，適當曬太陽補充陽氣，讓血脈溫煦，頭腦清醒，精神飽滿。至於清晨或晚間需外出的朋友，因低溫環境會使血管增加壓力，提高心臟、腦血管疾病風險，建議出入溫差大的場所要戴帽子或領巾，來減緩頭頸部的溫差變化，切勿進行過度激烈的運動，若有出汗要立即擦乾並小心吹風受寒感冒。當然也可以在睡前（晚上9-11點）用熱水加艾草泡腳，活絡血脈，消除疲勞，溫暖肝腎，幫助睡眠。
黃昭蓉中醫師還建議，可利用「食藥同源」來補冬，順應自己的體質，把握溫而不散，熱而不燥的原則，養血固腎防寒。例如經常手腳冰冷、容易疲勞或者遇寒就會使原本疾病症狀加重的人，可以適當溫補，例如四物、八珍、十全搭配穀類、根莖類、韭菜、麻油、蔥薑蒜椒等辛溫香料；如果經常怕熱燥渴，心情煩躁難眠或排便質硬顆粒，則不可溫補，或選擇搭配滋陰潤燥的食材，例如木耳、白蘿蔔、白菜、水梨、冬瓜、百合、桑椹等；若是怕冷又怕熱，體質不宜吃太熱或太寒的人，可先平補脾胃，例如四神湯（山藥、芡實、茯苓、蓮子）、薏仁、穀類、芝麻、山楂、甘草、何首烏等。
最後，黃醫師建議，若想更了解冬季養藏之道，擬定適合自己的補冬食譜，歡迎親自來樂生諮詢中醫師喔！
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