自夏至节气一阴生起，暑热中便开始萌生一丝寒气，直至白露节气，地面上的热气渐渐潜伏入地面以下，秋凉渐盛。 秋季，天气下肃，地气收敛，空气开始变得干燥。因此，白露养生当注重保暖与润燥。白露起居·早睡早起《黄帝内经》中讲：“秋三月，早卧早起，与鸡俱兴”，即日常起居应注意早睡早起。此时，大自然的阳气逐渐收敛，阴气将越来越盛。从中医养生的角度来看，起居也宜顺应自然界的这种变化。
白露着装·停止秋冻民间有谚语说“白露身不露，寒露脚不露”，也就是说白露节气过后，就要重视保暖避寒了，不必再拘泥于“秋冻”。此时，气温明显开始下降，早晚须记得及时添衣，以免着凉。
尤其是对于年老体弱者，稍不留神，就很容易诱发伤风感冒或导致旧病复发，出现风湿性关节炎等风寒痹证。
白露饮食·多食汤水白露时节人们容易出现口干、唇干、鼻干、咽干、大便干结、皮肤干裂等秋燥症状。平时，大家应多补充水分，宜多喝白开水、豆浆、牛奶、淡茶等饮料以养阴润燥。此外，还可多吃新鲜的蔬菜、水果，以及多食些如百合、蜂蜜、莲子等清补之品，以顺应肺的清肃之性。
白露运动·劳逸结合白露时节是呼吸系统疾病高发和容易加重的时期，如支气管哮喘、过敏性鼻炎、慢性咽炎等，此时加强锻炼也是预防疾病发作和缓解病情的有效途径。可以根据自己的体质情况选择适当的运动方式，例如每天坚持慢跑、快走、游泳、打太极拳、练八段锦等，即为“动”。
也要劳逸结合，注意休息，如听轻音乐、散步、冥想等进行放松，即为“静”。从而达到运动调养，养生调摄，动静结合的目的。
From the Summer Solstice, when a hint of yin begins to emerge, a touch of cold starts to develop within the summer heat. By the time of White Dew, the heat above the ground gradually withdraws below the surface, and the coolness of autumn becomes more pronounced.In autumn, the heavens descend with a stern atmosphere, the earth’s energy contracts, and the air becomes dry. Therefore, health preservation during White Dew should focus on keeping warm and moistening dryness.White Dew Daily Routine – Sleep Early, Rise EarlyAs stated in The Huangdi Nejing: "During the three months of autumn, retire early and rise early, synchronizing with the rhythm of the rooster." This means daily routines should emphasize early sleep and early rising. At this time, the yang energy of nature gradually recedes, while yin energy grows stronger. From the perspective of traditional Chinese health cultivation, daily activities should align with these natural changes.White Dew Attire – End ‘Autumn Freezing’A folk saying advises, “At White Dew, expose the body no more; at Cold Dew, expose the feet no more.” This means that after White Dew, it is important to prioritize keeping warm and avoiding cold, rather than adhering strictly to the concept of “autumn freezing.” Temperatures drop noticeably during this period, so remember to add clothing in the morning and evening to prevent catching a chill.This is especially important for the elderly and those with weaker constitutions, as even a slight lapse can easily lead to common colds, flu, or the recurrence of chronic conditions such as rheumatic joint disorders caused by wind and cold.White Dew Diet – Consume More Soups and FluidsDuring White Dew, people are prone to symptoms of autumn dryness, such as dry mouth, chapped lips, dry nose, dry throat, constipation, and cracked skin. It is advisable to increase fluid intake by drinking more plain water, soy milk, milk, light tea, and other beverages that nourish yin and moisten dryness. Additionally, incorporate fresh vegetables and fruits, as well as gentle nourishing foods like lily bulbs, honey, and lotus seeds, to align with the lungs’ clearing and descending nature.White Dew Exercise – Balance Activity and RestWhite Dew is a season when respiratory diseases frequently occur or worsen, such as bronchial asthma, allergic rhinitis, and chronic pharyngitis. Enhancing physical exercise during this time is an effective way to prevent the onset of these conditions and alleviate symptoms. Choose suitable forms of exercise based on your physical condition, such as daily jogging, brisk walking, swimming, practicing Tai Chi, or Baduanjin. This represents the “active” aspect.It is also essential to balance work and rest, ensuring adequate relaxation through activities like listening to soothing music, taking leisurely walks, or meditating. This represents the “quiet” aspect. By combining movement and stillness, the goal of regulating health through exercise and nurturing life through balanced activity can be achieved.
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