Ancient wisdom states: “People in ancient times lived to be over a hundred years old in both spring and autumn, and their movements did not decline.” The wisdom of the Huangdi Neijing has lasted for thousands of years and remains a guide for our health preservation today. Health preservation is not complicated; it is about simple, consistent practices integrated into daily life. Today, we summarize 10 longevity habits that combine classical teachings with modern living to help you harmonize yin and yang and nurture your life. 1. Follow the Four Seasons and Maintain Regularity The Huangdi Neijing states: “Nurture yang in spring and summer, and nurture yin in autumn and winter.” Your daily routine should adjust according to nature: rise early and go to bed early in spring, sleep late and rise early with a nap in summer, sleep early and rise early to gather your spirit in autumn, and sleep early and rise late to avoid the cold in winter. Regular routines can protect yang energy and avoid damaging fluids from staying up late or lying in bed too long.
2. Eat in Moderation, Grains as Nourishment “Grains are for nourishment, fruits are for assistance, livestock are for benefit, and vegetables are for sustenance.” Your daily diet should primarily consist of grains like millet and brown rice, supplemented with fruits and vegetables, avoiding both hunger and overeating. It is recommended to start the day with a bowl of millet porridge to strengthen the spleen and nourish the stomach.
3. Moderate Exercise, Harmonize with Techniques “Physical labor does not tire the body.” Tai Chi, Ba Duan Jin (Eight Pieces of Brocade), and walking are most suitable for middle-aged and elderly individuals. Taking a slow walk of a hundred steps after meals helps the spleen and stomach; standing on tiptoes for 10 minutes while sitting can activate the liver and kidney meridians.
4. Maintain Emotional Balance, Joy as Medicine “Joy harmonizes qi and uplifts the spirit, promoting circulation.” Emotional fluctuations can harm the five organs; practices such as meditation, tea tasting, and conversing with friends can calm the mind. Maintaining a joyful heart is better than any tonic.
5. Sunbathe Your Back to Warm Yang and Disperse Cold Dampness The back is the most yang part of the body. Sunbathing your back for 15-30 minutes at noon can nourish the spleen and kidneys and promote qi and blood circulation. This is more natural than moxibustion and is especially suitable for those who are sensitive to cold.
6. Foot Soaking to Eliminate Dampness and Aid Sleep “When cold rises, soak your feet to dispel it.” Soaking your feet in water boiled with ai ye (mugwort) and ginger before bed stimulates the acupoints on the soles of the feet, improves cold-damp constitution, and enhances sleep quality.
7. Stretch to Activate and Soothe the Liver “Stretching is the action the liver enjoys most.” Stretching your limbs upon waking or after prolonged sitting, combined with deep breathing, can relax the muscles and activate the liver meridian.
8. Eat Smaller Meals More Frequently for a Calm Stomach “Overeating harms the stomach and intestines.” Aim for 70% fullness at each meal, chew slowly, and avoid overeating at dinner. Appropriate intermittent fasting can reduce the burden on the spleen and stomach.
9. Sleep Well During the Midnight Nap to Balance Yin and Yang Deep sleep before midnight (before 11 PM) nourishes liver blood, while a 15-minute nap at noon replenishes heart qi. Avoid staying up late on your phone or napping too long in the afternoon.
10. Connect with Nature to Strengthen Your Foundation “The unity of heaven and man” is the essence of health preservation. Spend more time outdoors, gardening, and listening to the rain to absorb the pure energy of nature and relieve stress.
The path to longevity lies in “following yin and yang, harmonizing techniques.” These 10 habits start from the minutiae of daily life, aligning with nature and harmonizing body and mind. May all readers, as stated in the Huangdi Neijing: “When the body and spirit are together, one can live out their full lifespan,” nourish life in simplicity and live a calm and healthy centenarian life. (This article references the Huangdi Neijing, Su Wen, and other classics; health preservation methods should be tailored to individual constitution, and consultation with a physician is advised when necessary.)