Health preservation lies in persistence. Appropriate, long-term, and regular health practices are highly beneficial for health. Below are several recommended health actions that can be done in just a few minutes during daily life. Let’s learn together.
Swallowing Saliva
According to TCM theory, the five secretions: tears, sweat, saliva, mucus, and phlegm are produced by the five organs: liver, heart, spleen, lungs, and kidneys, collectively referred to as the “Five Fluids”.The Five Fluids belong to the category of body fluids, with saliva and mucus both being oral fluids, specifically saliva. The thicker one is saliva, while the thinner one is mucus. Saliva is transformed by the spleen and kidneys, where the spleen’s fluid is mucus and the kidney’s fluid is saliva.The kidneys are the foundation of the human body, governing essence storage, and the essence transforms into saliva; the spleen is the postnatal foundation, governing the transformation and transportation of food and fluids into mucus.Saliva contains many substances beneficial to human health, thus TCM also refers to saliva as “Golden Fluid and Jade Liquid”.
Saliva is the fluid of the kidneys. Regularly swallowing saliva can moisten the skin, facial features, nourish internal organs, bone marrow, and brain marrow.Modern medicine has also confirmed that saliva contains immunoglobulins, amino acids, various enzymes, and vitamins, which can participate in metabolism and growth, enhancing immunity.One can practice this daily by slightly closing the lips in the morning, pressing the tongue against the palate, allowing saliva to fill the mouth, and when the saliva reaches a certain amount, slowly swallow it with intention, repeating 3 to 4 times.
Patting the Back to Unblock Meridians
Patting the back is a long-standing folk fitness method, and lightly tapping the back is also a form of massage.TCM believes that patting the back can promote qi and blood circulation, and unblock the meridians. The spine is where the Du Mai (Governing Vessel) is located, and the bladder meridian (Foot Taiyang) runs alongside the spine, with many acupoints distributed along it. These acupoints are pathways for qi and blood flow, and stimulating them through patting can yield excellent health benefits.
Older adults often experience lower back pain and muscle tension. Patting the back not only helps relax muscles and relieve fatigue but also prevents lumbar muscle strain. For elderly individuals with anxiety, the positive stimulation from patting can calm the mind. For bedridden elderly, patting the back can help expel phlegm.However, it is important to note that the patting technique should be even in force, lightly tapping with elasticity. Each session should last 10 to 20 minutes, with 60 to 80 pats per minute, once or twice daily. Patting the back can stimulate the back meridians, support yang qi, and enhance immune function.
Kneading the Knees and Rubbing the Feet
When sitting for long periods, one can develop the habit of covering the knees with both hands while also massaging them appropriately.Place the palms of both hands on the left and right knees, using the warmth of the palms to warm the knees, and use the fingers to press and knead the knees.As the saying goes: “The rich rely on tonics, the poor rely on foot baths.” Soaking feet in hot water before bed is a great health tip. However, many people do not know that rubbing the soles of the feet has even better health effects. The great writer Su Dongpo from the Northern Song Dynasty consistently practiced foot rubbing for health, which is why he remained healthy and energetic even in his sixties.Before sleeping, one can rub the Yongquan (Kidney 1) acupoint on the soles of the feet until a warm sensation is felt.
Closing Eyes to Nourish the Spirit
TCM theory holds that the liver opens to the eyes, and the essence and qi of the five organs and six bowels all converge in the eyes.Thus, the eyes are often regarded as the windows to the soul, the most expressive part of a person.TCM health preservation places great importance on the nourishment of “essence, qi, and spirit”. For example, the “Huangdi Neijing” states: “Those who possess spirit thrive, while those who lose spirit perish,” indicating that the abundance or deficiency of spirit relates to health and decline; the gain or loss of spirit relates to life and death, thus those who wish to preserve health must nourish the spirit.Therefore, ancient practitioners of self-cultivation often regarded closing the eyes to nourish the spirit as a simple yet effective method.The “Huangdi Neijing” also states, “When the spirit is kept within, how can illness arise?” By closing the eyes to nourish the spirit, one can eliminate distractions, concentrate energy, and reach a state of tranquility, achieving the effects of health preservation and calming the spirit.
For those engaged in mental labor, the busier they are, the more they need to close their eyes and nourish the spirit. Just sit down, close your eyes, and think of nothing until your breathing stabilizes and your body relaxes. Closing the eyes to nourish the spirit must adhere to the “Three Essentials”: the mood must be relaxed, the mind must be at peace, and one must go with the flow with a focused heart. By doing so, the meridians can be unblocked, qi and blood can flow smoothly, and the body will be healthier.During work breaks, one can close their eyes to give them a good rest. It is best to rub the palms together to generate heat, then use the warm hands to cover the eyes, or apply a warm compress to relax the eye muscles, promoting blood circulation in the eyes and refreshing the mind.
Waving Hands and Rising on Toes
Relax the whole body, letting the arms hang from the shoulders, swinging the arms with inertia and elasticity, while lifting the heels and letting them fall, repeating this to rhythmically shake the heels against the ground.Doing this for 15 minutes each morning and evening will promote smooth qi and blood circulation.Rising on toes may be thought of as a unique action of ballet dancers. In fact, it is also a form of health exercise. The action of rising on toes has been used since ancient times, originally called “Dunzhong Method”, and it is recorded in the early Han Dynasty text “Yinshu” that “Dunzhong benefits the chest”.The feet are referred to as the “second heart” of a person. Despite their small size, they contain half of the body’s meridians. The feet are the starting point of three yin meridians (liver, spleen, kidney) and the ending point of three yang meridians (stomach, gallbladder, bladder), with over 60 acupoints closely related to the five organs and six bowels.Rising on toes helps promote blood return from the lower limbs. From a sports anatomy perspective, the action primarily exercises the muscles on the back of the calves. When the body is standing (with the knee joint extended), the soleus muscle is exercised. The gastrocnemius muscle can increase the explosive power of the calves (such as jumping ability), while the soleus muscle can enhance the endurance of the legs (such as walking and standing ability).
Massaging the Nose
Using the four fingers of both hands, repeatedly rub the sides of the nose down to below the eyes, while pressing the Yingxiang (LI 20) acupoints on both sides of the nose with the thumbs;Then, use both hands to knead the sides of the nose, around the root of the nose, and below the nostrils.
Effect: The nose massage can improve blood supply to the nasal cavity, enhance the function of the nasal mucosa, and is effective in preventing and improving chronic rhinitis, sinusitis, olfactory impairment, and allergic nasal diseases.
Clenching Fists
Clench both fists, focusing on nourishing liver qi.Clenching fists means to hold firm. The ancestor of medicine in Lingnan, Ge Hong, advocated in “Baopuzi” to “hold firm and guard the one”.TCM believes that the systems affected by clenching are the “liver meridian system” and the “kidney meridian system”. The liver and kidneys share a source; the liver stores blood, and the kidneys store essence, with essence and blood nourishing each other.Thus, clenching helps nourish the liver, and long-term practice can calm the spirit, gather essence, and reduce fire.
At the same time, clenching is also a common fist method in traditional qigong. For example, the “Qinglong Tanshao” in Yi Jin Jing and the “Zuanquan Numu Zengqili” in Ba Duan Jin both use the clenching method.Clench both hands into fists, applying slight force throughout the body, then release, repeating 50 to 60 times, performing one set each morning and evening.
Rotating the Neck
Sit in a chair, first lift the head as far back as possible, then lower the chin to the chest, stretching and relaxing the neck muscles, then tilt the head to the left and right 10 to 15 times, and finally lean the back against the chair, holding the neck for a moment.This can refresh the mind and help prevent cervical spondylosis.
Opening and Closing the Mouth
Relax the mouth, opening and closing it to the maximum extent, engaging the facial muscles in rhythmic movement. Each set consists of 50 openings and closings, lasting about 1 minute, performing one set each morning and evening. This can accelerate blood circulation, making the mind clear and invigorated.
Gazing into the Distance
Gaze into the distance as far as your eyesight allows, preferably in an open area, looking at mountains, rooftops, or tower tips, ideally in a green environment.Looking ahead, one can also rotate the eyeballs to relieve eye fatigue, which is also beneficial for the liver.
Source: Chinese Journal of Traditional Chinese Medicine