雨水，是二十四节气中的第二个节气，标志着天气回暖，雨水渐多，此时太阳到达黄经330°。今年的雨水节气从2月19日开始，到3月4日结束。进入雨水时节，天气变得难以预料，时而阴雨绵绵，时而晴空万里。

Rain Water, Yushui(雨水)in Chinese, is the second solar term, which signals a gradually warmer climate with less snow and more rain. It begins when the sun reaches the celestial longitude of 330 degrees, and for this year, it happens on February 19th and ends on March 4th. When passing the day of Rain Water, the weather can be unpredictable for a few days, which rains in one minute and shines in another.

春雨贵如油（Spring rain is as precious as oil）

雨水是农业最重要的因素，尤其是在春季，对农作物的生长至关重要，因此谚语有云“春雨贵如油”。

Rain is the most important element for farming especially in Spring, which is crucial for the growth of crops. Therefore, there is a saying, "Spring rain is as precious as oil"（春雨贵如油）.

★观察什么What to observe

雨水三候 Three phenomena of Rain Water

雨水时节，我们通常可以观察到三种物候。它们分别是“水獭祭鱼”“大雁北飞”“草木萌动”。

There are three phenomena we usually observe in phenology during Rain Water. They are otters start fishing, wild goose flys back to the north and plants prepare to sprout silently.

1.一候水獭祭鱼 Otters start fishing

雨水时节，水温回暖，水獭就要开始捕鱼了，捕捉到鱼后它们会将捕获的鱼排列在岸边展示，似乎要先祭拜一番后再享用。

After the Rain Water, fish comes back to life when the water warms up and otters begin to fish. It’s considered to be a sign of sacrificing fish to river that the otters throw fish on the shore and arranged in line for display.

2.二候大雁北飞 Wild geese flys back to the north

指雨水开始五天后，南方天气暖，大雁开始从南方飞回北方，候鸟随着天地阴阳之气变化迁徙，以适应气候。

After five days of Rain Water, the Yin and Yang of the heaven and earth begin to change, it is getting warmer in the south of China, the wild geese begin to fly back to the north.

3.三候草木萌动Plants prepare to sprout silently

指再过五天后，天地间阴阳交泰，在“润物细无声”的春雨中，草木乘此生机开始生发萌动，抽出嫩芽。从此，大地渐渐开始呈现出一派欣欣向荣的景象。

In another five days, the Yin and Yang of the heaven and the earth meet each other, and there comes more water and vitality. The plants take the advantage of this and start to draw out buds. There is another saying to describe the way that rain water comes slowly, "moistening things silently"(润物细无声).

★饮食养生What to eat

在此期间应食适量的甘味食物以滋补脾胃，而减少酸性食物的摄入，以保持肝脏的平衡。

It’s good to take proper amount of sweet food to nourish spleen and decrease sour food to keep the balance of liver during this period.

根据中医理论，春属木，与肝脏相应，其味为酸，因此春季应适量增加酸味食物以柔肝疏肝；但要注意不可多食，因肝木过旺会制克脾土，损伤脾胃，脾味为甘，所以可适量增加甘辛食物，肝脾同调。

In Traditional Chinese Medicine(TCM), spring relates to the organ of liver, which can be nourished by food with more sour taste. However, taking too much sour taste food will lead to the excess of liver qi, which does harm to the spleen and stomach, according to the relationship of organs by five elements. So it is suggested to take proper amount of sour food, together with sweet food that relates to spleen and stomach, and eat lightly, in order to protect the three organs.

酸辛等容易消化的食物及果蔬，像枸杞、山楂、柑橘、猕猴桃、蜂蜜、薏苡仁、山药、百合、白萝卜、竹笋，都是不错的选择。

Therefore, it’s important to take more food which is easy to be digested like fruits and vegetables. Goji berry, hawthorn, orange, kiwis, honey, coix seed, Chinese yam, lily, sugarcane（甘蔗）, radish（萝卜）, bamboo shoots（春笋）are all good choices.

1.枸杞 Lycium barbarum(Goji berry)

据《中国药典》（2020版）记载，枸杞具有“滋补肝肾，益精明目”的功效。现代药理研究显示枸杞作用广泛，包括免疫调节、抗衰老、抗肿瘤、保护神经及肝脏等。

According to Chinese Pharmacopoeia（2020 edition）, lycium barbarum has functions of nourish liver and kidney, boost essence and brighten the eyes. Modern researches shown that it has a wide range of biological effects, including immune-modulation, anti-aging, antitumor, neuro-protection, and hepato-protection.

2.蜂蜜Honey

据《本草纲目》记载，蜂蜜具有清热解毒、润燥的功效，可“养生益寿”。每天早上喝一大杯温蜂蜜水有助于消除“春燥”。

According to Compendium of Materia Medica, honey has functions of “clearing heat, detoxifying and moistening dryness”, which is a “magic medicine for health and longevity”.A large cup of warm honey water every morning is good for dissolving “spring dryness”.

3.菊花枸杞蜂蜜茶 Chrysanthemum honey tea

[功效Function] 清肝清热明目，润肠通便。

Clear liver-heat and improve eyesight, moisten intestines and prevent constipation.

[食谱Recipe]

将6～9粒枸杞、3～6朵菊花和一勺蜂蜜放入一杯(250毫升)热水中。

Put 6-9 pieces of goji berry, 3~6 pieces of chrysanthemum and a spoon of honey into a cup of hot water (250ml).

4.薏苡仁山药粥Coix seed &Chinese Yam porridge

唐代著名的中医孙思邈提到“春时宜食粥”，利于调养脾胃。

Sun Simiao, a famous TCM doctor of Tang Dynasty mentioned that "porridge should be eaten in spring", which is good for spleen and stomach.

[功效Function]

祛湿，滋补脾肾。

Remove dampness, nourish spleen and kidney.

[食谱Recipe]

薏苡仁30克，山药15克，粳米200克，冰糖。

coix seed 30g, Chinese yam15g, japonica rice 200g, ice sugar.

[方法Methods]：

薏苡仁洗净，用冷水浸泡2小时；

Wash coix seed, and soak it in cold water for 2 hours;

把山药切成薄片；

Cut Chinese yam into thin slices;

粳米洗净；

Clean japonica rice;

将山药和粳米放入锅中，加水，用大火烧开；

Put Chinese yam and japonica rice into the pot. Add water and boil them in high heat;

去除泡沫，用小火再煮30～40分钟；

Skim off the froth, and boil them in low heat for another 30-40 minutes;

放点冰糖调味，即可。

Put some ice sugar for seasoning.

★健体养生What to do

1.雨水多保暖 Dressing warmly

雨水节气，天气回暖，腠理打开，易受风邪的侵袭，故在加减衣物上应放慢速度，注重保暖，尤其是背部、腹部和足底这几个部位至关重要。保持背部的温暖，可以防止风邪侵袭“阳脉之海”督脉；保持腹部的温暖，可以预防消化不良以及感冒腹泻；保持足部的温暖，则可以保持我们整个身体的温暖。

During the Rain Water, there is more wind, which is easy to come into our body because the sweat gland pore is open for warm weather. Therefore, it is suggested to reduce clothes one by one instead of changing them too fast, in order to keep our body warm.

There are several parts we need to pay more attention to, they are back, abdomen and foot bottom. Warming back can prevent cold air from damaging Du meridian, the "sea of Yang vessels", to reduce the chance of cold. Warming abdomen can help prevent dyspepsia and cold diarrhea. Warming feet can keep our whole body warm.

2.每日勤梳头Combing hair every day

头为诸阳之会。在春季阳气升发，勤梳头可促进气血循环。通常用手作为梳子，按摩整个头部，每天早晚各按摩100次。

Head is the center of all Yang meridians with important acupoints. In spring, the Yang becomes rising upward and outward. Combing hair can promote the circulation of qi and blood, to avoid stagnation. You can use your hands as a comb to massage the whole head, 100 times per day in the morning or at night.

3.按摩腹部Massage the abdomen

按摩腹部有利于促进消化，健脾除湿。躺在床上，以肚脐为中心，手掌顺时针和逆时针分别按揉肚腹部50次左右。

Massage abdomen is good to promote digestion, remove the dampness of spleen and stomach. Lying in the bed, take navel as the center, massage on the belly by turning the palm clockwise and anticlockwise for about 50 times respectively.

4.自我按摩self-acupressure

从雨水开始降水逐渐增多。雨水节气也是“倒春寒”出现的时候，随着降雨增多，寒湿之邪最易困扰脾脏。《黄帝内经》里记载：“湿气通于脾”。因脾喜燥恶湿，湿邪留滞最易困脾。尤其是脾虚的人更要注意保养。可以通过按压足三里穴、丰隆穴调理脾胃，以祛除湿邪。

From the beginning of the Rain Water, the temperature gradually rises, precipitation also gradually increased. Rain Water is also the time when "inverted cold" appears. With the increase of rainfall, the evil of cold and dampness is most likely to trouble the spleen. It is recorded in Yellow Emperor"s Inner Canon that "moisture passes through the spleen". Especially for those people with spleen deficiency should pay more attention to maintenance. Zusanli（ST36） and Fenglong（ST40 ）acupoints can be pressed to regulate the spleen and stomach to remove dampness.

按压足三里穴和丰隆穴：每次按压5～10分钟，一天按压2～3次，可以调理脾胃，祛除湿邪。

Zusanli（ST36） and Fenglong（ST40 ） acupoint pressing: pressing 5-10 minutes each time, pressing 2-3 times a day, can regulate the spleen and stomach, remove moisture evil.

此外，由于春季对应肝脏，肝脏主情绪的控制，所以在春季，高血压、心脏病患者尤其易情绪波动，可采取冥想、气功，太极和瑜伽来帮助控制情绪。

Besides above, as spring relates to the organ liver that controls the mood of anger and anxiety, people are easy to be irritated, especially for patients with high blood pressure, heart disease. Meditation, Qigong, Taichi and Yoga that can help to manage emotion are recommended.

指导及学术审核：中国中医科学院中医临床基础医学研究所赵静教授

翻译及资料整理：孙锐 党迎迎 石晗 焦媛 张若诗

标签： 十四节气