1. Basic Concepts and Knowledge
(1) Health preservation in Traditional Chinese Medicine (TCM) refers to health care activities guided by TCM theories, aimed at enhancing physical fitness, preventing diseases, and prolonging life.
(2) The philosophy of TCM health preservation is to align with nature, maintain yin-yang balance, and adapt to individual differences.
(3) Emotions, diet, daily routines, and exercise are the four cornerstones of TCM health preservation.
(4) TCM health preservation emphasizes comprehensive care and regulation, starting from youth and maintaining consistency.
(5) The TCM concept of “preventing disease before it occurs” encompasses the entire process of health and disease, mainly including three stages: first, “preventing disease before it occurs”; second, “preventing disease progression”; and third, “preventing recurrence after recovery”.
(6) Herbal health care utilizes the natural properties of herbs to regulate the body’s qi (vital energy), blood, yin, and yang. When taking herbal medicine, one should consider age, constitution, and seasonal differences.
(7) Food and medicine share the same source. Commonly used dual-purpose herbs include: honey, yam (Shan Yao), lotus seeds (Lian Zi), jujubes (Da Zao), longan flesh (Long Yan Rou), goji berries (Gou Qi Zi), walnuts (Hua Ren), poria (Fu Ling), ginger (Sheng Jiang), chrysanthemum (Ju Hua), mung beans (Lu Dou), sesame (Zi Ma), garlic (Da Suan), Sichuan pepper (Hua Jiao), and hawthorn (Shan Zha).
(8) The five key acupoints for TCM health care are: Zhongfu (膻中), Sanyinjiao (三阴交), Zusanli (足三里), Yongquan (涌泉), and Guanyuan (关元).
(9) Basic methods for self-acupoint pressure include: point pressing, kneading, pinching, grasping, rubbing, tapping, and pounding.
(10) Gua Sha (scraping therapy) can invigorate blood circulation, relax muscles, unblock meridians, relieve depression, and disperse pathogens.
(11) Cupping can disperse cold and dampness, remove stagnation, alleviate swelling and pain, and expel toxins and heat.
(12) Moxibustion can promote qi and blood circulation and warm the meridians.
(13) When decocting herbal medicine, avoid using aluminum or iron cooking vessels.
2. Healthy Lifestyle and Behaviors
(14) Maintain a calm mindset, adapt to social conditions, and live and work with a positive and optimistic attitude.
(15) Establish regular daily routines that align with the natural changes of day and night, as well as the seasons.
(16) Seasonal living tips: In spring and summer, go to bed late and rise early; in autumn, go to bed early and rise early; in winter, go to bed early and rise late.
(17) Pay attention to a balanced diet that includes grains, vegetables, fruits, and poultry, and avoid picky eating.
(18) Chew food thoroughly and eat slowly, avoiding overeating, and maintain a pleasant mood during meals.
(19) Have a good breakfast, a filling lunch, and a light dinner.
(20) Wash hands before meals and rinse mouth after meals.
(21) Women have physiological cycles such as menstruation, pregnancy, lactation, and menopause, each with its own health preservation characteristics.
(22) Avoid smoking and limit alcohol consumption to reduce the occurrence of related diseases.
(23) As people age, their feet age first; foot baths have good health-preserving effects.
(24) Moderate sexual activity; desires should not be suppressed or indulged excessively.
(25) Individuals with weak constitutions may need to supplement appropriately in winter.
(26) Do not overfeed children.
3. Common Health Preservation Practices
(27) Emotional health preservation: Achieving physical and mental peace and emotional happiness through controlling and regulating emotions.
(28) Dietary health preservation: Achieving health through dietary changes based on individual constitution types and selecting appropriate foods.
(29) Exercise health preservation: Maintaining health, enhancing physical fitness, prolonging life, and delaying aging through practicing traditional TCM health care exercises, such as Tai Chi (太极拳), Ba Duan Jin (八段锦), Wu Qin Xi (五禽戏), and Liu Zi Jue (六字诀).
(30) Seasonal health preservation: Adopting corresponding health preservation methods according to the seasonal changes of spring, summer, autumn, and winter.
(31) Meridian health preservation: Using acupuncture, moxibustion, tuina (Chinese therapeutic massage), and exercise according to the functions and indications of TCM meridians and acupoints to achieve the goal of unblocking meridians and harmonizing yin and yang.
(32) Constitution-based health preservation: Developing daily health preservation methods suitable for different constitution types, which include nine common types: balanced (平和质), yang deficiency (阳虚质), yin deficiency (阴虚质), qi deficiency (气虚质), phlegm-dampness (痰湿质), damp-heat (湿热质), blood stasis (血瘀质), qi stagnation (气郁质), and special constitution (特禀质).
4. Common Simple Health Preservation Methods
(33) Tooth tapping method: 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.
(34) Mouth-closed breathing adjustment: Regularly close the mouth and adjust breathing to maintain even and gentle respiration.
(35) Saliva swallowing method: Every morning, press the tongue against the upper palate or lick the upper palate with the tongue, and when the mouth is full of saliva, swallow in several portions. This aids digestion.
(36) Rubbing face method: Every morning, rub the hands together to warm them, then use the middle fingers along both sides of the nose from bottom to top, moving to the forehead and then spreading outward along the cheeks, repeating about 10 times until the face feels slightly warm. This can make the face rosy and eliminate fatigue.
(37) Hair combing: Insert fingers into the hair and comb from front to back, doing this 50-100 times. This helps to unblock qi and blood, and clear the mind.
(38) Eye movement method: Rotate the eyeballs 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 help clear the liver and improve vision.
(39) Ear covering method: Cover the ears with both hands and nod the head up and down 5-7 times. This can help clear the mind and dispel distractions.
(40) Qi lifting method: While inhaling, gently contract the anal sphincter and perineum upwards, then slowly exhale and relax. This can be done 5-7 times daily and is beneficial for qi circulation.
(41) Abdominal massage method: After each meal, use the palm to massage the abdomen in a clockwise direction around the navel about 30 times. This can aid digestion and relieve bloating.
(42) Foot sole massage method: Before sleeping each night, use the thumb to massage the soles of the feet in a clockwise direction 100 times. This has a strengthening effect on the lower back and kidneys.
Source: National Administration of Traditional Chinese Medicine
