To improve the health preservation literacy of Chinese citizens and to popularize the basic concepts, knowledge, and skills of Traditional Chinese Medicine (TCM) health preservation, the state has formulated the “42 Guidelines for the Health Preservation Literacy of Chinese Citizens”. Today, we will share 10 simple methods for health preservation.
01
Tooth Tapping Method
Every morning upon waking, tap your teeth together, starting with the molars (note: the teeth on both sides at the back of the mouth) 30 times, then tap the front teeth 30 times. This helps to strengthen the teeth.
02
Closed Mouth Breathing Method
Regularly practice breathing with your mouth closed, maintaining a smooth and gentle breath.
03
Saliva Swallowing Method
Every morning, press your tongue against the upper palate, or use the tip of your tongue to lick the upper palate. When your mouth is full of saliva, swallow it in several portions. This aids digestion.
04
Facial Rubbing Method
Every morning, warm your hands by rubbing them together, then use your middle fingers to rub along the sides of your nose from bottom to top, moving to the forehead and then spreading your hands to the sides down to the cheeks. Repeat this over 10 times until your face feels slightly warm. This can make your face rosy and eliminate fatigue.
05
Hair Combing
Insert your fingers into your hair and comb from front to back, doing this 50 to 100 times. This helps to promote the flow of Qi and blood, and clear the mind.
06
Eye Movement Method
Rotate your eyes from left to right over 10 times, then from right to left over 10 times, and then close your eyes and rest for a moment. This can help to clear the liver and improve vision. Do this 4 to 5 times daily.
07
Ear Covering Method
Cover your ears with both hands and tilt your head down and back 5 to 7 times. This can help to clear the mind and dispel distractions.
08
Qi Lifting Method
While inhaling, gently contract the anal sphincter and lift the perineum, then slowly exhale and relax. Do this 5 to 7 times daily. This is beneficial for the movement of Qi.
09
Abdominal Rubbing Method
After each meal, massage your abdomen in a clockwise direction around the navel about 30 times. This can help with digestion and relieve bloating.
10
Foot Sole Massage Method
Every night before bed, massage the soles of your feet with your thumb in a clockwise direction for 100 times. This has the effect of strengthening the waist and kidneys.
Reviewed by: Li JinEdited by: Li Min, Kuang TaoSource: China Traditional MedicineSubmission Email: [email protected]