1. Cost-Free Health Preservation Methods

1. Cost-Free Beauty Method: Dry Face Washing

Rub your hands together until they feel warm, then close your eyes and rub your face with both hands from bottom to top, applying varying pressure until your face feels warm. Do this at least twice a day for 3-5 minutes each time.

Dry face washing stimulates blood circulation and enhances metabolism, boosting the body’s immunity. After “washing,” your face will feel very comfortable, and your eyes may appear brighter, leaving you feeling refreshed.

2. Cost-Free Longevity Method: Walking

When walking, keep your upper body straight, swing your arms back and forth, take large steps, and maintain a moderate speed. This engages the entire body, promoting balanced muscle development. If you experience joint pain, take a two-day break, and when sitting, rub your hands together to warm them and place them on your knees to protect your joints.

Walking is a moderate-intensity exercise that effectively engages all muscle groups, making it a great method for combating obesity and chronic diseases like diabetes.

3. Cost-Free Calcium Supplementation Method: Sunbathing

Sunbathe your back around 4-5 PM to supplement vitamin D, which aids calcium absorption. This also has the effect of warming the kidneys and supporting yang.

This time of day is warm, and the UV rays are strong, making it the best time to store vitamin D. Sunbathing helps with the absorption of calcium and phosphorus in the intestines. The back is yang in nature, and many meridians and acupoints are located there, so sunbathing helps regulate organ function and warm the meridians.

4. Cost-Free Waist Protection Method: Little Swallow Flying

Every morning and evening, lie on your stomach on the bed with your hands behind your back. Use your abdomen as a pivot to lift your chest and head while keeping your legs straight and toes pointed upwards, arching your body like a flying swallow. Hold for about 5 seconds, then relax and repeat 15-20 times.

“Little Swallow Flying” provides natural traction for the cervical and lumbar vertebrae, effectively preventing and alleviating cervical and lumbar issues. However, those with lumbar spondylolisthesis or severe lumbar diseases should avoid this exercise.

5. Cost-Free Gastrointestinal Protection Method: Abdominal Massage

Place your hands on your upper abdomen, centering below the sternum, and massage in clockwise and counterclockwise directions for 30-50 times each. Then massage around the navel for another 30-50 times. Be gentle, applying moderate pressure, gradually increasing until you feel warmth in the abdomen.

Daily abdominal massage is the simplest and most effective way to prevent and treat gastrointestinal diseases, especially for “chronic stomach issues,” as it can enhance gastric motility and immune function. It is best done in the evening when you have not eaten, reducing gastrointestinal pressure.

6. Cost-Free Heart Protection Method: Laughter

Laughing is more beneficial than taking medication; spiritual nourishment is more effective than physical. Especially for the elderly, maintaining an optimistic and open-minded attitude is crucial. Studies show that laughter can relieve excess stress and protect the inner walls of blood vessels, thereby reducing the risk of heart disease.

When a person laughs heartily, over 400 muscles are engaged, effectively burning calories. Researchers estimate that laughing 100 times is equivalent to 10 minutes of rowing or 15 minutes of cycling in terms of aerobic exercise.

7. Cost-Free Kidney Nourishing Method: Foot Soaking

The water for soaking feet should ideally be around 40 degrees Celsius, covering the ankles, as the ankles are a crucial point for blood flow in the feet. Warming the ankles accelerates overall blood circulation, effectively promoting meridian flow.

The human body has twelve meridians, six of which run through the feet. The kidney meridian begins at the Yongquan (Kidney 1) point on the sole of the foot. Soaking feet helps nourish the kidneys. The feet are often referred to as the body’s second heart, and soaking them is akin to watering and fertilizing a tree, holding significant health benefits.

8. Cost-Free Lung Protection Method: Deep Breathing

The method involves inhaling through the nose and exhaling through the mouth, practicing deep breathing once in the morning and once in the evening for 15-20 minutes each time.

Deep breathing increases effective ventilation, enhancing oxygen intake and carbon dioxide expulsion. More importantly, through long-term practice, it can maintain or improve lung elasticity, thereby improving lung function, especially beneficial for patients with chronic obstructive pulmonary disease (COPD).

2. 18 Longevity Secrets Recognized Globally

Throughout history, from emperors to commoners, people have sought the secrets to longevity. Extending life is a dream for everyone. Recently, 18 longevity secrets recognized worldwide have been published online. Interested friends, take a look!

18 Longevity Secrets Recognized Globally

1. Protect DNA. Telomeres (the ends of chromosomes) shorten with aging, making individuals more susceptible to illness. Healthy lifestyles, including proper diet and exercise, can increase the levels of an enzyme that lengthens telomeres, protecting them.

2. Be diligent. An 80-year study found that diligent individuals not only pay attention to detail and have perseverance but are also better at health maintenance, have stronger relationships, and achieve greater career success.

3. Make friends. Recent Australian research shows that friendships are beneficial for longevity. Elderly individuals with more social connections have a lower mortality rate over ten years compared to those with fewer friends.

4. Choose friends wisely. Multiple studies have found that obesity can be socially contagious; if a friend is obese, your chances of becoming obese increase by 57%. Therefore, it is best to choose friends with healthy lifestyles.

5. Quit smoking completely. A 50-year study in the UK found that quitting smoking at age 30 can add 10 years to your life; quitting at 40, 50, and 60 can add 9, 6, and 3 years, respectively.

6. Afternoon naps. Napping is beneficial for longevity. A study involving 24,000 participants found that regular napping can reduce the risk of heart disease by 37%.

7. Mediterranean diet. A meta-analysis of 50 studies involving 500,000 people found that a Mediterranean diet rich in fruits, vegetables, whole grains, olive oil, and fish significantly reduces the risk of metabolic syndrome.

8. Eat until 80% full. Research shows that the longevity secrets of residents in Okinawa, Japan, are related to their low-calorie, high-vegetable diet. They follow the principle of eating until 80% full.

9. Marriage. Multiple studies indicate that married individuals live longer than single individuals, likely due to the social and economic support that marriage provides.

10. Weight loss. Losing weight can reduce the risk of fatal diseases like diabetes and heart disease. Increasing dietary fiber intake and exercising regularly can effectively reduce belly fat.

11. Regular exercise. Regular physical activity can lower the risk of heart disease, stroke, diabetes, certain cancers, and depression. It is recommended to engage in moderate-intensity exercise for 2.5 hours per week.

12. Moderate alcohol consumption. Moderate drinking is beneficial for longevity. The American Heart Association recommends that men limit their alcohol intake to no more than one drink per day and women to one to two drinks. Those who do not drink should avoid starting.

13. Rich spiritual life. A 12-year study involving individuals over 65 found that those with a rich spiritual life had higher levels of key immune proteins and lower mortality rates.

14. Be forgiving. Long-term anger can reduce lung function and increase the risk of heart disease and stroke. Being forgiving can reduce anxiety, lower blood pressure, and improve breathing.

15. Safety awareness. Car accidents are the fifth leading cause of death in the U.S. Safety measures like wearing seatbelts can reduce the mortality and injury rates from accidents by 50%.

16. Ensure sleep. Sufficient high-quality sleep can lower the risk of obesity, diabetes, heart disease, and mood disorders, and speed up recovery from illness. Conversely, sleeping less than 5 hours a night significantly increases the risk of premature death.

17. Stress management. Studies show that lifestyle changes, including stress management, can prevent heart disease. Yoga and meditation are excellent stress-relief methods.

18. Have a purpose in life. A 13-year study in Japan found that individuals with clear goals have lower mortality rates from stroke and heart disease.

3. Health Preservation Movements Favored by the Five Organs

As the saying goes: “When the five organs are harmonized, diseases do not come knocking.” Weakness in organ function is closely related to various diseases. Proper care of the organs ensures that “righteous qi remains within, and evil cannot invade.”

Based on the different meridians and acupoints of the five organs, the health preservation movements vary for each organ.

1. The heart loves to tap the inner arms

The heart is connected to the Hand Shaoyin Heart Meridian and the Hand Jueyin Pericardium Meridian, both located on the inner side of the upper limbs. Tapping the inner arms stimulates the meridians, providing a beneficial stimulus to the heart, enhancing its blood supply. Start tapping from the chest area down to the fingers. Do this once a day for no more than 5 minutes, using a comfortable tapping force.

The heart is sensitive to cold; in addition to tapping the inner arms, you can rub your palms together to warm them and gently massage the area over the heart, which helps dispel cold. This can be done 2-3 times a day for about 1 minute each time.

2. The liver loves stretching

The liver governs emotions and thrives on smooth flow. Prolonged work or maintaining a single posture can lead to liver qi stagnation. Stretching can uplift the mood and relax the body, achieving emotional regulation and promoting qi flow.

Traditional Chinese Medicine (TCM) holds that the liver meridian runs through the ribs, so rubbing the sides can also aid in the circulation of qi and blood in the liver meridian, stimulating the Qimen (Liver 14) and Zhangmen (Liver 13) acupoints, which helps strengthen the spleen, regulate qi, soothe the liver, and harmonize the liver, gallbladder, spleen, and stomach. You can rub your hands along the ribs downwards once a day for about 5 minutes.

3. The spleen loves abdominal massage

The abdomen is centrally located in the body, where the kidney, stomach, spleen, and liver meridians all circulate. Organs such as the liver, gallbladder, spleen, stomach, and intestines are also located in the abdomen. The abdomen acts as a transportation hub; smooth circulation ensures that the body’s meridians are unobstructed. Abdominal massage can stimulate acupoints and enhance the function of the associated meridians, regulating organ function.

The spleen is the foundation of postnatal health, and TCM has long advocated the health practice of “frequent abdominal rubbing.” About half an hour after meals, place one palm on the abdomen and the other on top, rotating in a clockwise direction for about 10-15 minutes. Consistent practice can enhance intestinal motility and strengthen spleen and stomach function.

4. The lungs love back tapping

The area around the shoulder blades on the back corresponds to the lungs, with many acupoints such as Feishu (BL 13) and Dazhui (DU 14). Tapping this area effectively stimulates the meridians and acupoints, providing a massage effect for the lungs, aiding in phlegm expulsion and improving airway patency. You can use both hands to tap your back or use a soft tool for tapping. Generally, start from the bottom and move upwards, from the lung base to the shoulder area, tapping from the outside inwards. Frequency should be once a day for 5-20 minutes (without causing fatigue), using a comfortable force that does not cause pain.

Additionally, you can use a warm towel to dispel cold. During a bath, use water at 35-38 degrees Celsius, starting from the back and moving downwards, then to the chest area, applying heat for about 5 minutes to invigorate yang and dispel cold.

5. The kidneys love tiptoeing

The feet are closely related to the kidney meridian. Standing on tiptoes stimulates the Shàoyīn Kidney Meridian (starting from the little toe, running through the Yongquan (Kidney 1) point on the sole, and ascending along the heel), promoting upward qi movement, thus nourishing the kidneys and invigorating the body’s energy.

As the saying goes, “As people age, their feet weaken first.” Standing on tiptoes also enhances vitality in the foot’s base, preventing aging. You can do this twice a day, morning and evening, with a frequency of 2-3 seconds per tiptoe, for 1-2 minutes each time until you feel warmth in the soles of your feet.

Additionally, directly massaging the body parts corresponding to the heart, liver, spleen, lungs, and kidneys can also provide certain health benefits. Each body part can be rubbed 1-2 times a day for no more than 5 minutes each time until warmth is felt. Understanding the five organs and their meridians and acupoints can further enhance the effectiveness of the massage.

Experts remind that the above health preservation movements have related precautions:

1. Patients with tumors, skin lesions, and those in acute phases of major diseases should avoid these practices.

2. All movements should be gentle and moderate; excessive force, especially when asking someone else for help, may cause pain and harm. Self-massage should be done to the point of comfort, with the massaged area feeling warm.

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