1. Basic Concepts and Knowledge
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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.
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The philosophy of TCM health preservation emphasizes harmony with nature, balance of Yin and Yang, and individualization.
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Emotional well-being, diet, daily routines, and exercise are the four cornerstones of TCM health preservation.
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TCM health preservation emphasizes comprehensive care and regulation, starting from youth and maintaining consistency.
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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 progression of existing diseases”; third, “preventing recurrence after recovery”.
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Health care with Chinese herbs utilizes the natural properties of herbs to regulate the balance of Qi, blood, Yin, and Yang in the body. When taking Chinese herbs, one should consider differences in age, constitution, and season.
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Food and medicine share the same source. Commonly used dual-purpose herbs include: honey, yam (Shan Yao), lotus seeds (Lian Zi), jujube (Da Zao), longan flesh (Long Yan Rou), goji berries (Gou Qi Zi), walnut kernels (He Tao 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).
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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).
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The basic methods of self-acupoint pressure include: point pressing, kneading, pinching, grasping, rubbing, tapping, and pounding.
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Gua Sha (scraping therapy) can invigorate blood circulation, relax muscles, unblock meridians, relieve depression, and dispel pathogens.
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Cupping therapy can dispel cold and dampness, remove blood stasis, alleviate swelling and pain, and eliminate toxins and heat.
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Moxibustion can promote Qi and blood circulation and warm the meridians.
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When decocting Chinese herbs, avoid using aluminum or iron cooking vessels.
2. Healthy Lifestyle and Behaviors
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Maintain a calm mindset, adapt to social conditions, and live and work with positivity and optimism.
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Establish regular daily routines, aligning with the natural changes of day and night and the seasons, and maintain consistency.
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Seasonal living tips: In spring and summer, it is advisable to sleep late and rise early; in autumn, sleep early and rise early; in winter, sleep early and rise late.
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Diet should focus on a balanced combination of grains, vegetables, fruits, and poultry, avoiding picky eating.
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Chew food thoroughly and avoid overeating; focus on meals and maintain a pleasant mood while eating.
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Breakfast should be substantial, lunch should be filling, and dinner should be light.
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Wash hands before meals and rinse mouth after meals.
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Women experience physiological cycles such as menstruation, pregnancy, lactation, and menopause, each with unique health preservation characteristics.
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Avoid smoking and limit alcohol consumption to reduce the occurrence of related diseases.
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As people age, their feet age first; foot baths have excellent health preservation effects.
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Moderate sexual activity is encouraged; desires should not be suppressed or indulged excessively.
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Individuals with weak constitutions may need appropriate supplementation in winter.
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Do not overfeed children.
3. Common Health Preservation Practices
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Emotional health preservation: controlling and regulating emotions to achieve physical and mental tranquility and emotional happiness.
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Dietary health preservation: selecting appropriate foods based on individual constitution types to achieve health through dietary changes.
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Exercise health preservation: maintaining health, enhancing physical fitness, prolonging life, and delaying aging through traditional TCM health practices, such as Tai Chi, Ba Duan Jin, Wu Qin Xi, and Liu Zi Jue.
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Seasonal health preservation: adopting corresponding health practices according to the seasonal changes of spring, summer, autumn, and winter.
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Meridian health preservation: using acupuncture, moxibustion, tui na (Chinese therapeutic massage), and exercise based on TCM meridian theory to unblock meridians and harmonize Yin and Yang.
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Constitutional health preservation: developing daily health practices suitable for different constitutional characteristics, with common types including balanced constitution, Yang deficiency, Yin deficiency, Qi deficiency, phlegm-dampness, damp-heat, blood stasis, Qi stagnation, and special constitution.
4. Simple Health Preservation Methods
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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.
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Closed-mouth breathing adjustment: Regularly close the mouth and adjust breathing to maintain even and gentle respiration.
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Swallowing saliva 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.
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Facial rubbing method: 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 over 10 times until the face feels slightly warm. This can make the face rosy and eliminate fatigue.
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Hair combing: 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.
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Eye movement method: Rotate the eyeballs from left to right over 10 times, then from right to left over 10 times, and then close the eyes for a moment. This can clear the liver and improve vision.
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Ear covering method: Cover the ears with both hands and tilt the head down and back 5 to 7 times. This can clear the mind and dispel distractions.
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Qi lifting method: While inhaling, gently lift the anus and perineum upwards, then slowly exhale and relax. This can be done 5 to 7 times daily and is beneficial for Qi circulation.
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Abdominal massage method: After each meal, massage the abdomen in a clockwise direction around the navel about 30 times. This aids digestion and relieves bloating.
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Foot sole massage method: Every night before bed, massage the soles of the feet in a clockwise direction 100 times with the thumb. This has a strengthening effect on the lower back and kidneys.
Editor: Office
Reviewed by: He Shengwang
Produced by: Lanping County TCM Hospital
Phone: 0886-3268068
Address: 187 Binjiang Road, Lanping County
Email: [email protected]