白露过后，肚脐和脚踝需重点保护

白露作为秋天的第三个节气，其后暑气消散，大部分地区早晚温差明显拉大1。北京中医药大学第二临床医学院临床营养科提出，此阶段应重点护住肚脐和脚踝两个部位，防止寒气侵入导致呼吸道和肠胃问题1。其中，肚脐处的神阙穴和脚踝处的三阴交穴位最易受到秋季寒气侵袭1。

在食疗方面，专家建议通过山药、干百合、莲子、银耳、粳米等食材慢熬40分钟制成白露固肺粥来调理身体1。针对贴秋膘，应遵循循序渐进的原则，先用山药、莲子、小米进行平补以恢复脾胃功能，待脾胃状态改善后再增加肉蛋类食物1。此外，建议晚间睡前用温水泡脚10至15分钟，同时按照秋三月宜早卧早起的原则调整作息，应对感冒和过敏性鼻炎高发期1。

As White Dew, the third solar term of autumn, arrives, most regions experience a notable dissipation of summer heat and a widening temperature gap between morning and evening 1. Chinese medicine experts from Beijing University of Chinese Medicine's Second Clinical Medical School Department of Clinical Nutrition have emphasized particular attention to two vulnerable areas during this season: the navel and ankles 1.

According to the health guidance, the navel—specifically the acupoint known as Shenque—and the ankles, particularly the Sanyinjiao acupoint, require special protection against invasive cold during autumn 1. This preventive measure is critical to avoiding common seasonal health problems including respiratory tract infections and gastrointestinal disorders 1. Experts recommend soaking feet in warm water for 10 to 15 minutes before bedtime as a practical protective measure 1.

Dietary adjustment also plays an important role in autumn wellness. A White Dew-supporting congee prepared with Chinese yam, dried lily bulb, lotus seed, white fungus, and polished rice—simmered slowly for 40 minutes—offers nourishing benefits 1. Rather than rushing into heavy autumn supplementation, the recommended approach involves beginning with mild tonification using yam, lotus seed, and millet to support the spleen and stomach, then progressively introducing meat and egg-based foods once digestive function has recovered 1. Additionally, maintaining an early-to-bed, early-to-rise sleep schedule throughout autumn's three months helps the body adapt to the season and manage the high incidence period of colds and allergic rhinitis 1.