1. Body Constitution Regulation

According to TCM constitution theory, the phenomenon of constitution is an important manifestation of human life activities, closely related to health and disease. Constitution determines our health, our susceptibility to certain diseases, and our responses and treatment outcomes after falling ill. Therefore, applying TCM constitution classification theory, we can identify constitution types based on their response states and characteristics, and adopt a classified management approach, tailoring prevention and treatment principles to individuals. This allows for the selection of appropriate prevention, treatment, and health preservation methods, which is significant for achieving personalized and targeted health care.

2. Dietary Health Preservation

Dietary health preservation, abbreviated as “food therapy,” refers to the rational intake of food under the guidance of TCM theory to nourish the body, maintain health, strengthen the body, and prolong life. “Food therapy” is mentioned in the Huangdi Neijing.

The ability of food to nourish and treat diseases is determined by its inherent properties. These properties are summarized from the long-term practices of ancient physicians and are closely related to the fundamental TCM theories of yin and yang, organs, meridians, and treatment. The properties of food mainly include nature, flavor, meridian entry, and ascending/descending qualities.

“Nature” refers to the four properties of food: cold, cool, warm, and hot, known in TCM as “four natures” or “four qi.” The four qi attributes of food are summarized based on their effects on the human body. Foods suitable for hot constitutions or conditions are classified as cold or cool foods. For example, watermelon can be used for heat-related thirst; duck pear can be used for cough with yellow phlegm, indicating these two foods have cold properties. Conversely, foods suitable for cold constitutions or conditions are classified as warm or hot foods. For instance, dried ginger can be used for cold-induced abdominal pain, while fresh ginger and scallions are used for wind-cold colds, indicating their warm properties.

“Flavor” refers to the five basic tastes: pungent, sweet, bitter, sour, and salty. Additionally, there are astringent and bland tastes, but they are generally referred to as the five flavors. The determination of flavors is based on both the actual taste of the food and its effects on the body. For example, sugar is sweet (sweet flavor); garlic is spicy (pungent flavor); vinegar is sour (sour flavor); bitter herbs are bitter (bitter flavor). The Bencao Beiyao states, “Sour can astringe and gather, bitter can purge and dry, sweet can tonify and moderate, pungent can disperse and moisten, salty can descend and soften, bland can benefit the orifices and drain.”

Meridian entry refers to the selective effects of food on certain parts of the body, primarily affecting specific organs and their meridians while having little or no effect on others. For example, both duck pear and watermelon are cold foods with heat-clearing effects, but they enter different meridians; duck pear is more effective for clearing lung heat, while watermelon is for clearing stomach heat. Similarly, lotus seeds and dried scallops are both tonifying foods, with lotus seeds benefiting the heart and dried scallops benefiting the kidneys. Therefore, when using food for nourishment, one should consider the various properties comprehensively and select appropriate foods accordingly.

Dietary health preservation generally includes four principles:

① “Balance the five flavors,” meaning food should not be biased; a reasonable diet should provide comprehensive nutrition;

② “Moderation,” meaning one should not overeat or undereat; a moderate amount is necessary for health effects;

③ Pay attention to food hygiene to prevent diseases from entering through the mouth;

④ Adapt to time and individual needs.

3. Traditional Exercise

Using traditional physical methods for exercise to activate muscles and bones, regulate breath, calm the mind, and promote the flow of meridians, smooth qi and blood, and harmonize organs, achieving the goal of enhancing constitution and prolonging life, is known as exercise health preservation, also referred to as traditional fitness techniques. “Movement is essential” is a traditional view of health and fitness in Chinese culture. As early as thousands of years ago, physical exercise was widely used as an important means of fitness and disease prevention.

The characteristics of traditional health-preserving exercises generally include three aspects:

① Guided by TCM medical theory;

② Emphasizing the harmonious unity of intention (focused thought), breath regulation, and physical movement;

③ Integrating guidance, qigong, martial arts, and medical principles.

Exercise health preservation aims to achieve fitness through exercise, thus it is important to control the amount of exercise. Too little exercise will not achieve fitness goals, while too much exercise may exceed the body’s tolerance, leading to damage from overexertion. Physical training is not a one-time event; it requires consistent and uninterrupted practice. Only through perseverance can one achieve fitness results. Exercise health preservation is not only physical training but also a training of will and perseverance.

Currently, popular traditional fitness exercises include: Tai Chi, Yi Jin Jing, Wu Qin Xi, Liu Zi Jue, and Ba Duan Jin.

4. Meridian Health Care

Acupuncture, moxibustion, tui na (Chinese therapeutic massage), and acupoint application are important TCM treatment methods guided by meridian theory, and they are also significant health care measures in TCM health preservation. Utilizing acupuncture, moxibustion, tui na, and acupoint application for health care is one of the distinctive features of TCM health preservation.

Acupuncture therapy requires appropriate professional qualifications to implement.

Moxibustion, tui na, and acupoint application adjust the qi and blood of the meridians based on relevant theories of meridian points, aiming to promote the flow of defensive and nutritive qi, harmonize organs, and enhance constitution while preventing and treating diseases. Those who achieve health care and longevity through these methods fall under the category of health preservation, referred to as health moxibustion, tui na, and acupoint application. Although the methods differ, their fundamental principles are the same, all based on TCM meridian theory, adjusting meridians and stimulating acupoints to invigorate the flow of qi and blood, thus harmonizing yin and yang and nourishing the organs.

① Health Moxibustion: Applying moxibustion to specific acupoints on the body to harmonize qi and blood, regulate meridians, nourish organs, and promote longevity is known as health moxibustion. Moxibustion is generally performed using mugwort. Mugwort is a warm, pungent, and yang-heat herb. It is bitter, slightly warm, and non-toxic, primarily used for moxibustion of various diseases. It is a perennial herb from the Asteraceae family, and aged mugwort is preferred for moxibustion. Once ignited, it provides lasting heat that penetrates deeply, and once the moxibustion is stopped, there is no residual sensation, which is unmatched by other substances. Therefore, mugwort is an ideal material for moxibustion.

For example: Regular moxibustion on the Zu San Li (足三里) point can strengthen the spleen and stomach, promote digestion and absorption, and strengthen the body. For middle-aged and elderly individuals, regular moxibustion on Zu San Li can also prevent stroke, serving to strengthen the body and prevent aging. Moxibustion can be performed using moxa sticks or moxa cones, with the duration controlled between 5-10 minutes. Modern research has shown that moxibustion on the Zu San Li point can indeed improve immune function and has certain effects on the gastrointestinal and cardiovascular systems.

② Tui Na: Known in ancient times as “An Qiao,” it is one of China’s traditional health preservation methods. Using hand and finger techniques to massage specific body parts or acupoints to achieve preventive and health care effects is called health tui na.

Health tui na primarily stimulates local areas of the body to promote overall metabolism, thus adjusting the coordination of various bodily functions, maintaining a relative balance of yin and yang, enhancing the body’s natural resistance to disease, and achieving effects such as relaxing muscles and activating blood circulation, fitness, and disease prevention. Representative health tui na methods include:

A) Eye Pressing: The specific method involves rubbing both hands together until warm, then placing the palms over the eyes. This is repeated three times. Then, gently press the eyeballs with the index, middle, and ring fingers for a moment. This method is best performed at dawn. Function: Nourishing the eyes and improving vision; regular practice can keep the eyes bright and healthy.

B) Ear Rubbing: The specific method involves pressing the ear holes with both palms and then suddenly releasing, repeating this several times. Then, use both thumbs and index fingers to massage the ear from top to bottom 20 times, followed by the same method on the earlobes 30 times until a warm sensation is felt. Function: Regular practice can enhance hearing and refresh the mind.

C) Abdominal Massage: The specific method involves placing the palm on the abdomen, first in a clockwise direction, then in a counterclockwise direction, each for 20 times. This can be done while standing or lying down, and is suitable after meals or before sleep. Function: Massaging the abdomen after meals aids digestion and absorption; massaging before sleep can strengthen the spleen and stomach, assist digestion, and promote sleep.

D) Yongquan Point Massage: The specific method involves using the left thumb to massage the right Yongquan (涌泉) point; using the right hand to massage the left foot. Massage should be repeated 30-50 times until a warm sensation is felt in the soles of the feet. This method is suitable for performing before sleep or upon waking. Function: Regularly massaging the Yongquan point can regulate the liver, strengthen the spleen, promote sleep, and enhance the body.

③ Acupoint Application: Also known as Tian Jiu, self-moxibustion, or cold moxibustion, is a unique treatment method in traditional Chinese medicine. Acupoint application is based on TCM meridian theory, where medicinal substances are ground into fine powder and mixed with water, vinegar, wine, egg white, honey, vegetable oil, or medicinal liquid to form a paste, or made into ointments, pills, or cakes, which are then directly applied to acupoints for treatment.

Acupoint application has a wide range of applications in disease prevention and health care, with numerous clinical reports. For individuals with weak constitutions, commonly used medicinal substances for acupoint application include those that tonify the kidneys and spleen, soothe the liver and nourish the lungs, invigorate qi and blood, and warm the meridians. These are applied to acupoints such as Guanyuan (关元), Qihai (气海), Back Shu points (背俞), and Zu San Li (足三里), which have strengthening effects, enhancing the body’s righteous qi, improving resistance to disease, and preventing illness.

5. Medicinal Health Preservation

Medicinal substances that have anti-aging and longevity effects are referred to as longevity-promoting medicines. The method of using these substances to delay aging and strengthen the body is known as medicinal health preservation. The specific application of medicinal health preservation focuses on both tonification and purging. When used appropriately, they can play a role in promoting longevity.

Many Chinese medicinal herbs have longevity-promoting effects, providing both tonifying benefits and disease treatment. They can be used in formulas or taken individually. For example:

① Qi-tonifying herbs: such as Ren Shen (人参), Huang Qi (黄芪), Fu Ling (茯苓), Shan Yao (山药), and Yi Yi Ren (薏苡仁);

② Blood-nourishing herbs: such as Shu Di Huang (熟地黄), He Shou Wu (何首乌), Long Yan Rou (龙眼肉), Ejiao (阿胶), and Zi He Che (紫河车);

③ Yin-nourishing herbs: such as Gou Qi Zi (枸杞子), Yu Zhu (玉竹), Huang Jing (黄精), Sang Shen (桑葚), and Nu Zhen Zi (女贞子);

④ Yang-tonifying herbs: such as Tu Si Zi (菟丝子), Lu Rong (鹿茸), Rou Cong Rong (肉苁蓉), and Du Zhong (杜仲).

Famous formulas for promoting longevity are also recorded in various ancient texts and writings by physicians, such as:

① Qi-tonifying formulas: Ren Shen Gu Ben Wan (人参固本丸) from Yang Sheng Bi Yong Fang, Da Fu Ling Wan (大茯苓丸) from Sheng Ji Zong Lu, Zi Sheng Wan (资生丸) from Lan Tai Gui Fan, and Ba Zhen Gao (八珍糕) from Wai Ke Zheng Zong;

② Kidney-tonifying formulas: Peng Zu Yan Nian Bai Zi Ren Wan (彭祖延年柏子仁丸) from Qian Jin Yi Fang, Wu Ma San (乌麻散) from Qian Jin Yi Fang, He Shou Wu Wan (何首乌丸) from Tai Ping Sheng Hui Fang, and Gou Qi Zi Wan (枸杞子丸) from Sheng Ji Zong Lu.

However, medicines are not a panacea; they are merely an auxiliary health preservation measure. During application, it is essential to adhere to the following principles: do not blindly tonify, avoid excessive tonification, apply differential tonification, purge excess without harming the righteous qi, and use medicines gradually.

6. Daily Routine Regulation

① Harmony with Nature: Emphasizing harmony between humans and nature.

② Regular Daily Routine: Rise with the sun and rest at sunset.

③ Appropriate Work and Rest Balance.

7. Recreational Health Preservation

Various recreational activities, such as music, chess, calligraphy, painting, gardening, bird watching, travel, and art appreciation, can soothe the mind and nourish the spirit, preventing diseases and promoting fitness. Throughout history, health preservation experts have advocated for hiking and enjoying nature, while Taoist and Buddhist temples are often built in scenic areas surrounded by mountains and water, benefiting from the fresh air of nature to cultivate the body and mind.

8. Mental Health Preservation

Mental health preservation involves nurturing the mind and regulating emotions under the guidance of the holistic concept of “heaven and humanity in harmony.” Methods for regulating the mind include calmness and tranquility, cultivating virtue, self-cultivation, optimism, emotional regulation, and psychological balance. Health preservation experts believe that the essence of mental cultivation lies in nurturing the heart. This view is shared by Daoism, Confucianism, Buddhism, and medicine, all advocating for the importance of heart cultivation.

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