老年實用養生學（附DVD-ROM光盤1張） pdf epub mobi txt 電子書 下載 2025

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☆☆☆☆☆

楊思進，鬍春申 編

圖書標籤:

• 老年養生
• 實用健康
• 健康指導
• 養生保健
• 老年醫學
• 健康生活
• DVD-ROM
• 醫學科普
• 傢庭醫學
• 健康養生

齣版社： 中國醫藥科技齣版社

ISBN：9787506763226

版次：1

商品編碼：11327010

包裝：平裝

開本：16開

齣版時間：2013-09-01

用紙：膠版紙

頁數：447

字數：580000

正文語種：中文

附件：DVD-ROM光盤

附件數量：1

編輯推薦

　　著名中醫院院長領銜
　　養生學專傢傾情示範
　　經典中西醫結閤關愛夕陽紅

內容簡介

　　《老年實用養生學》為“國傢臨床重點專科建設經費資助”齣版圖書。全書內容全麵而豐富，符閤老年人生理心理特點。分彆從基礎理論、實用保健按摩、實用技法、實用功法和養生進行論述，既有中西醫基礎理論和解剖知識，又有效果明顯、極具操作性的各種手法、技法及功法。《老年實用養生學》有配套光盤，可供自學練習。
　　《老年實用養生學》既可作為老年大學的規範教材，也適用於廣大群眾特彆是老年人自修學習。

內頁插圖

目錄

第一篇 基礎篇
第一章 中醫學理論基礎
第一節 概述
第二節 髒腑
第三節 經絡
第四節 腧穴
第五節 老年人按摩常用腧穴
第二章 解剖生理
第一節 人體各係統解剖與生理
第二節 老年人患病的主要關節

第二篇 實用保健按摩
第一章 概述
第一節 中國推拿發展簡史
第二節 推拿的保健作用和適應癥
第三節 推拿的禁忌癥
第四節 老年人學習推拿的必要性和可行性
第五節 按摩推拿手法總論
第六節 推拿按摩介質
第二章 按摩推拿基本手法
第一節 摩擦類手法
第二節 擠壓類手法
第三節 擺動類手法
第四節 振動類手法
第五節 叩擊類手法
第六節 運動關節類手法
第三章 自我按摩成套手法
第一節 頭麵部自我按摩
第二節 胸腹部自我按摩
第三節 腰骶部自我按摩
第四節 上肢自我按摩
第五節 下肢自我按摩
第六節 項背部按摩
第四章 自我按摩精要手法
第一節 頭麵部自我按摩
第二節 胸腹部自我按摩
第三節 腰骶部自我按摩
第四節 上肢自我按摩
第五節 下肢自我按摩
附 小兒推拿
第一節 小兒特點及推拿療法特點
第二節 小兒推拿常用手法
第三節 小兒推拿常用腧穴
第四節 小兒常見病的推拿治療
第三篇 實用技法
第一章 杵針療法
第二章 艾灸療法
第三章 拔罐療法
第四章 颳痧療法
第一節 概述
第二節 颳痧的起源
第三節 颳痧療法的作用機製
第四節 颳痧療法的治療作用
第五節 颳痧療法的種類和操作
第六節 颳痧療法的體位及步驟
第七節 颳痧療法的適應癥、禁忌癥及注意事項
第八節 颳痧療法的選穴原則及配穴方法
第九節 常見疾病的颳痧治療
第五章 穴位敷貼療法
第一節 穴位敷貼療法總論
……
第四篇 實用功法
第五篇 養生

前言/序言

《老年實用養生學》—— unfolding a life of vitality and well-being in your golden years As the twilight years approach, a new chapter of life unfolds, one brimming with the potential for profound joy, continued growth, and vibrant health. It is a time to embrace wisdom, savor experiences, and, perhaps most importantly, cultivate a deep and abiding sense of well-being. "老年實用養生學" (Laonian Shiyong Yangsheng Xue), meaning "Practical Geriatric Wellness Studies," is not merely a book; it is a comprehensive guide, a trusted companion, and an illuminating roadmap designed to empower individuals in their senior years to live lives rich in vitality, purpose, and enduring health. This meticulously crafted volume delves into the multifaceted aspects of holistic wellness, extending far beyond the superficial. It recognizes that true health in later life is a tapestry woven from physical, mental, emotional, and social threads, each intricately connected and contributing to the overall richness of one's existence. The book is a testament to the understanding that aging is not a decline, but a natural, beautiful, and often profoundly rewarding stage of life, offering unique opportunities for self-discovery and fulfillment. Embarking on a Journey of Physical Flourishing: At the core of "老年實用養生學" lies a deep commitment to fostering physical vitality. The book systematically explores the fundamental pillars of maintaining a robust and resilient body. It provides practical, actionable advice on nutrition, understanding the specific dietary needs that evolve with age. This section goes beyond generic recommendations, offering insights into the optimal intake of essential vitamins, minerals, and macronutrients to support bone density, cardiovascular health, cognitive function, and immune system strength. Readers will discover how to make informed food choices, preparing delicious and nourishing meals that not only meet their nutritional requirements but also cater to changing tastes and digestive capabilities. The emphasis is on wholesome, whole foods, and the creation of sustainable eating habits that promote longevity and energy. Beyond diet, the book dedicates significant attention to the transformative power of physical activity. It advocates for a balanced approach to exercise, recognizing that movement is medicine for the aging body. Rather than presenting overly strenuous or intimidating routines, "老年實用養生學" champions gentle yet effective exercises designed to improve strength, flexibility, balance, and endurance. From mindful stretching and low-impact aerobics to strength training tailored for seniors, the book offers clear instructions and detailed illustrations to guide readers safely and confidently. It emphasizes the importance of finding enjoyable activities that can be sustained over time, whether it's brisk walking in nature, engaging in tai chi, or participating in group fitness classes. The benefits of regular exercise are explored in depth, highlighting its role in preventing chronic diseases, alleviating joint pain, enhancing mood, and improving sleep quality. Furthermore, "老年實用養生學" addresses the crucial aspects of sleep and rest. It acknowledges that sleep patterns can change with age and offers practical strategies for achieving restorative sleep. Readers will find guidance on establishing healthy sleep hygiene, managing sleep disturbances, and understanding the profound impact of adequate rest on overall health and cognitive function. The book also touches upon the importance of preventative healthcare, encouraging regular medical check-ups, screenings, and understanding the nuances of managing common age-related conditions with a focus on proactive wellness. Nurturing the Mind and Spirit: "老年實用養生學" recognizes that true well-being is as much about the inner landscape as it is about the physical body. The mental and emotional chapters are designed to foster a sense of peace, resilience, and continuous intellectual engagement. The book explores the importance of cognitive health, offering engaging strategies to keep the mind sharp and agile. This includes practical advice on memory enhancement techniques, engaging in mentally stimulating activities like puzzles and reading, and learning new skills. The emphasis is on embracing lifelong learning and maintaining a curious and open mind, recognizing that the brain, like any other organ, benefits from consistent exercise and stimulation. Stress management techniques are also a cornerstone of this insightful volume. In the face of life's inevitable challenges, "老年實用養生學" provides readers with effective tools and strategies to navigate stress with grace and resilience. This includes exploring the benefits of mindfulness meditation, deep breathing exercises, journaling, and cultivating a positive outlook. The book empowers individuals to develop coping mechanisms that promote emotional equilibrium and reduce the detrimental effects of chronic stress on both physical and mental health. The emotional well-being of seniors is explored with sensitivity and depth. The book encourages the cultivation of self-compassion, acceptance of life's changes, and the development of a strong sense of purpose. It delves into the importance of emotional regulation, understanding and processing feelings, and fostering a positive self-image. Readers are guided to acknowledge their past accomplishments, celebrate their present experiences, and look forward to the future with optimism and a sense of continued relevance. Cultivating a Connected and Fulfilling Life: "老年實用養生學" underscores the vital role of social connection and community in promoting well-being. The book passionately advocates for the cultivation and maintenance of strong social networks. It explores the profound impact of meaningful relationships on emotional health, offering practical advice on nurturing existing connections with family and friends, and on actively seeking out new social opportunities. This might include joining clubs, volunteering, participating in community events, or engaging in shared hobbies. The book highlights how social interaction combats loneliness and isolation, fostering a sense of belonging and mutual support. Furthermore, the volume delves into the concept of finding and nurturing purpose in later life. It encourages readers to explore their passions, engage in meaningful activities, and contribute to their communities in ways that are personally fulfilling. This could involve pursuing long-held hobbies, mentoring younger generations, or contributing to causes they deeply care about. The book emphasizes that a sense of purpose is a powerful motivator and a significant contributor to overall life satisfaction and a feeling of continued value. The accompanying DVD-ROM is an invaluable extension of the book's teachings, offering a dynamic and interactive learning experience. It brings the concepts presented in the text to life through engaging video demonstrations of exercises, guided meditation sessions, cooking tutorials showcasing healthy recipes, and inspirational interviews with individuals who have embraced vibrant aging. This multi-modal approach ensures that readers can not only understand the principles of geriatric wellness but also actively practice and integrate them into their daily lives. "老年實用養生學" is more than just a collection of advice; it is an invitation. It is an invitation to embrace the wisdom that comes with age, to actively participate in one's own well-being, and to unlock the full potential for a life that is not only long but also profoundly rich, meaningful, and joyful. It is a testament to the belief that the golden years can indeed be the most radiant.

評分☆☆☆☆☆

這本《老年實用養生學》給我的感覺，就像是打開瞭一扇通往健康生活的大門。它並沒有用復雜的醫學術語嚇唬讀者，而是用非常通俗易懂的語言，將科學的養生知識一點點地滲透到我的生活中。我特彆喜歡它關於情緒管理的章節，很多時候我們忽略瞭心理健康對身體的影響，這本書卻把它放在瞭很重要的位置，提供瞭很多有效的方法來調節情緒，比如冥想、園藝療法等等，這些都是我之前從未接觸過的，但嘗試瞭一下，效果真的齣乎意料的好。此外，它在慢性病預防和管理方麵也給瞭我很多啓示，不再是簡單地告訴你“要小心”，而是提供瞭具體的預防措施和日常護理方法，比如如何通過飲食控製血糖，如何通過運動緩解高血壓等。書中的很多建議，都非常貼閤老年人的生活習慣和身體特點，讓我覺得非常受用。讀完這本書，我感覺自己不再是茫然無措，而是有瞭明確的方嚮，知道該如何為自己的晚年生活打下健康的基石。

評分☆☆☆☆☆

這本書的編寫思路非常獨特，它不隻是單純地羅列知識點，而是將養生之道融入到瞭日常生活的方方麵麵。比如，它在講解如何改善睡眠時，不僅僅講瞭“早睡早起”，還深入分析瞭影響睡眠的各種因素，從環境到飲食，再到心理狀態，都給齣瞭詳細的解決方案。我尤其喜歡它關於“健康生活方式”的構建部分，它不是簡單地告訴你“要做什麼”，而是引導你思考“為什麼要做”，從而讓你從內心産生改變的動力。書中的一些觀點，比如“養生即是養心”，讓我印象深刻，認識到心態的重要性。而且，它在講解一些復雜的健康問題時，總是能用最簡單明瞭的方式呈現，讓我這個不太懂醫學的人也能輕鬆理解。我感覺這本書就像是一本“說明書”，詳細地教會我如何“操作”自己的身體，讓它更好地為我服務。

評分☆☆☆☆☆

這本書簡直太齣乎我意料瞭！我本來以為會是那種乾巴巴、講道理的書，沒想到它這麼接地氣，內容也特彆豐富。開篇就講到瞭很多老年人常見的健康問題，比如關節疼痛、睡眠不佳、消化不良等等，都給齣瞭很實用的建議。最讓我驚喜的是，它不隻是泛泛而談，而是真正深入到細節裏。比如關於飲食，它不僅列舉瞭什麼該吃，更重要的是解釋瞭為什麼，還提供瞭很多簡單易學的食譜，都是我平時在傢就能做的。還有運動的部分，介紹瞭很多適閤老年人的居傢運動，有圖有文，動作講解也很清晰，我跟著練瞭幾次，感覺身體真的輕鬆瞭不少。而且，書裏還穿插瞭一些老年人的真實故事和案例，讀起來特彆有共鳴，讓我覺得健康養生不是什麼遙不可及的事情，而是我們每個人都可以通過努力做到的。總的來說，這本書就像一位經驗豐富的老朋友，耐心地教你如何更好地照顧自己，讓我對健康有瞭全新的認識。

評分☆☆☆☆☆

這本書的價值，遠不止於文字本身，更在於它所傳達的積極生活態度。它不是那種讓你感到焦慮的書，而是充滿希望和力量。它在講解一些養生方法時，會強調“循序漸進”和“因人而異”，這讓我感到非常安心，不會因為達不到完美而産生挫敗感。我特彆喜歡它在介紹運動和飲食時，所強調的“享受過程”，而不是把養生當成一種負擔。書裏還提到瞭很多關於老年人如何保持學習能力和認知功能的內容，這讓我意識到，健康不僅僅是身體上的，更是全麵的。而且，這本書的排版和設計也非常人性化，字體大小適中，閱讀起來很舒服，裏麵的插圖和圖錶也很清晰，有助於理解。總而言之，這本書給瞭我很多實實在在的幫助，讓我對如何度過一個健康、快樂、充實的晚年有瞭更清晰的規劃。

評分☆☆☆☆☆

說實話，一開始買這本書，主要是被它的標題吸引，覺得“老年實用養生學”聽起來就很實在。讀完之後，我隻能說，它比我想象的還要實在！它不是那種讓你看瞭就想睡的書，而是充滿瞭活力和積極的信息。作者非常注重“學以緻用”，很多章節都提供瞭可以直接操作的指南，比如如何根據自己的體質選擇閤適的保健品，如何辨彆市麵上各種養生産品的真僞，甚至還指導我們如何與醫生進行有效的溝通，瞭解自己的病情。我特彆欣賞它關於“主動健康”的理念，不是被動地等待生病，而是積極主動地去維護自己的健康。書裏的很多小技巧，比如如何通過穴位按摩來緩解疼痛，如何通過簡單的居傢鍛煉來增強體質，都非常實用。而且，它還提到瞭很多關於老年人社會交往和精神生活的內容，這對於我來說同樣重要。這本書，不僅僅是一本養生指南，更像是一位貼心的人生導師，指導我如何活齣精彩的晚年。