三伏天“晒背”能养生吗？医生提醒：这几类人不要晒！

随着三伏天的到来，网上掀起了一阵“晒背风”（back sunbathing），关于三伏天晒背的各类“攻略”“教程”广泛流传，一大批人被“种草”。

网传的晒背帖认为，三伏天是“天赐补阳期”，此时晒背有排寒暖阳的功效。也有网友表示，晒背之后不仅没有达到养生效果，反而容易晒伤、中暑。

Back sunbathing has become a much-discussed topic among Chinese youngsters on social media platforms, despite the record heatwaves across the country.

那么，三伏天晒背真能养生吗？这背后有科学依据吗？

图源：微博

夏季三伏天是自然界一年中阳气旺盛的时节，根据中医“天人合一”的整体观理论，此时是春夏养阳的好时机。

Some people in the West like to tan their back under the sun, while the Chinese fans of sunbathing is to boost their yang qi - a vital energy in traditional Chinese medicine (TCM).

Sanfu is the only 40 days in the year with the hottest weather, and it is also the best time for us to nourish yang.

清代养生家曹庭栋在其养生专著《老老恒言》中提到：背日光而坐，列子所谓“负日之暄”也，脊梁得有微暖，能使遍体和畅。日为太阳之精，其光壮人阳气，极为补益。

The sun is the biggest natural source of Yang energy. Yang energy is the driving force of our body’s internal functions. When Yang is sufficient, we have better immunity. Sunlight also helps release stress and improve the emotions.

三伏天晒背有什么好处？

中医认为，人体的背部为阳，腹部为阴。后背正中的督脉为“阳脉之海”，统领全身之阳经。保养背部对内脏有益，可以调节心、肝、脾、肺、肾等脏器。

Traditional Chinese medicine believes that the back is yang and the abdomen is yin. The back is the largest channel for the body’s yang energy to follow, and it controls the body’s yang. Therefore, maintaining the back has become a very important point of health. It feeds our internal organs and regulates our heart, liver, spleen, lungs, and kidneys.

除此之外，夏天潮湿，三伏天晒背可以祛除湿气和寒气，还能在一定程度上促进钙吸收。同时，晒背能改善血液循环，对睡眠不好的人，有一定的改善睡眠质量的作用。

The summer season is more humid, wetness is the evil of yin, and it is easy to damage the yang. Sunbathing on the back during the dog days helps to generate the yang qi of the bladder meridian, accelerate the body’s metabolism, and improve the body’s calcium absorption. Thus, it can be beneficial for inpiduals experiencing sleep problems.

由此可见，三伏天晒背养生是有依据的，这一养阳方法也在中医中受到提倡。那么，如何晒背才能避免中暑、晒伤，达到有益的养生效果呢？

三伏天晒背要注意什么？

首先是晒背的时间。

初次可先晒15至20分钟，主要了解一下自己身体的耐受度，如果觉得舒服，还能接受，可以循序渐进适量增加时间，但每次不要超过30分钟。

一天之中，晒背的最佳时间段为8点到10点，或17点以后，这两个时间段的太阳都没那么毒辣，更适合去户外晒背。

其次，晒背要戴好帽子或用遮阳伞保护头部，头部对着太阳晒，可能会导致头晕头痛。

Doctors suggest sunbathing before 9 am or after 5 pm for 15-30 minutes, and avoiding strong sunlight.

Cover your head with a hat or a sun umbrella.

第三，要避免在有风的环境里晒背，晒背后也不要立刻打开风扇或空调，因为身体受热，会导致毛孔张开，易受风邪侵袭而感冒。

Avoid sunbathing your back in windy environments, and do not immediately turn on a fan or air conditioner after sunbathing as the body is heated, the pores open, making it susceptible to catching a cold.

此外，最好在饭后半个小时之后晒背，空腹情况下晒背，身体温度升高，出汗量增加，可能带来低血糖、头晕、呼吸困难等症状。