Health Preservation Literacy of Chinese Citizens
Common Health Preservation Practices
1
Emotional Health Preservation (Qíngzhì yǎngshēng)
A method of health preservation that achieves physical and mental tranquility and emotional happiness through the control and regulation of emotions.
2
Dietary Health Preservation (Yǐnshí yǎngshēng)
A health preservation method that selects appropriate foods based on individual constitution types and dietary changes to achieve health.
3
Exercise Health Preservation (Yùndòng yǎngshēng)
A health preservation method that maintains health, enhances physical fitness, prolongs life, and delays aging through practicing traditional Chinese health exercises, such as Tai Chi (Tàijí), Ba Duan Jin (Bāduànjǐn), Wu Qin Xi (Wǔqínxì), and Liu Zi Jue (Liùzìjué).
4
Seasonal Health Preservation (Shílìng yǎngshēng)
A method of health preservation that adopts corresponding practices according to the seasonal changes of spring, summer, autumn, and winter.
5
Meridian and Acupoint Health Preservation (Jīngxué yǎngshēng)
A health preservation method that uses acupuncture (zhēn), moxibustion (jiǔ), tuina (推拿), massage (ànmó), and exercise based on the efficacy and treatment of meridians and acupoints according to TCM meridian theory to achieve the goal of unblocking meridians and harmonizing Yin and Yang.
6
Constitutional Health Preservation (Tǐzhì yǎngshēng)
A method of daily health preservation tailored to different constitutional characteristics, with common types including balanced constitution (Pínghé zhì), Yang deficiency (Yáng xū zhì), Yin deficiency (Yīn xū zhì), Qi deficiency (Qì xū zhì), phlegm-dampness (Tán shī zhì), damp-heat (Shī rè zhì), blood stasis (Xuè yū zhì), Qi stagnation (Qì yù zhì), and special constitution (Tè bǐng zhì).
Simple and Common Health Preservation Methods
7 Tooth Tapping Method (Kòu chǐ fǎ)
Every morning upon waking, tap the upper and lower teeth together, first tapping the molars 30 times, then the front teeth 30 times. This helps strengthen the teeth.
8 Closed Mouth Breathing Adjustment (Bì kǒu tiáo xī fǎ)
Regularly close the mouth and adjust breathing to maintain a smooth and gentle breath.
9 Saliva Swallowing Method (Yàn jīn fǎ)
Every morning, press the tongue against the upper palate or lick the upper palate with the tip of the tongue, and when the mouth is full of saliva, swallow it in several portions. This aids digestion.
10
Facial Rubbing Method (Cuō miàn fǎ)
Every morning, rub the hands together to warm them, then use the middle fingers along the sides of the nose from bottom to top, moving to the forehead and then spreading the hands to the sides down to the cheeks, repeating more than 10 times until the face feels slightly warm. This can make the face rosy and eliminate fatigue.
11 Hair Combing (Shū fà)
Insert fingers into the hair and comb from front to back, doing this 50 to 100 times. This helps to unblock Qi and blood, and clear the mind.
12
Eye Movement Method (Yùn mù fǎ)
Move the eyes in a circular motion from left to right 10 times, then from right to left 10 times, and then close the eyes to rest for a moment. This can be done 4 to 5 times a day. It helps to clear the liver and improve vision.
13 Ear Covering Method (Níng ěr fǎ)
Cover the ears with both hands and tilt the head down and back 5 to 7 times. This can help clear the mind and dispel distractions.
14 Qi Lifting Method (Tí qì fǎ)
During inhalation, slightly contract the anus and perineum upwards, then slowly exhale and release. This can be done 5 to 7 times a day. It is beneficial for the movement of Qi.
15
Abdominal Rubbing Method (Mó fù fǎ)
After each meal, massage the abdomen in a clockwise direction around the navel about 30 times. This helps digestion and relieves bloating.
16 Foot Sole Massage Method (Zú xīn ànmó fǎ)
Before sleeping each night, massage the soles of the feet with the thumb in a clockwise direction 100 times. This has the effect of strengthening the waist and kidneys.
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Source: National Administration of Traditional Chinese Medicine
Editor: New Media TeamReviewed by: Liu Qingqing
Audit: Ma Xiaoqun
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