How far will modern people go to stay healthy? They buy expensive health supplements, follow trends to purchase all kinds of health devices, and spend thousands on a single health course. The result? They spend a fortune, yet their bodies still ache here and there, and they feel more anxious the more they try to take care of themselves.
In the eyes of traditional Chinese medicine (TCM), the methods that truly address the root of health are all hidden in daily life — they don’t cost a penny, require little effort, and are all “lazy person’s wellness methods” passed down from our ancestors. Yet their effects are far more substantial than those flashy gimmicks.
Nourish the liver by walking
The key to nourishing the liver lies in maintaining a regular, moderate walking routine to ensure the smooth flow of liver qi and emotional well-being. Walking is a gentle form of exercise that promotes the circulation of qi and blood, helping to regulate liver qi. The liver meridian runs through the lower limbs, particularly the inner thighs. As you walk and alternate your legs, you stimulate the liver meridian, ensuring the smooth flow of qi and blood.
Nourish the kidneys by standing on tiptoes
One simple way to nourish the kidneys is to frequently stand on your tiptoes. This can be practiced at any time to activate the kidney meridian and strengthen kidney qi. The kidney meridian originates at the Yongquan acupoint on the sole of the foot. When standing on tiptoes, lifting the heels off the ground stimulates the Yongquan acupoint and the kidney meridian’s pathway, thereby invigorating kidney qi.
Nourish the lungs by singing
One wonderful way to nourish the lungs is to sing frequently, especially melodious songs with a gentle rhythm, to clear lung impurities and regulate the flow of qi. Singing requires deep, sustained breathing, which enhances the lungs’ dispersing and descending functions and promotes the expulsion of impure qi.
The lungs thrive on clarity and moisture; the vibrations and breath control involved in singing help unblock the lung meridians, promote the distribution of body fluids, and dissolve phlegm and impurities. Modern research indicates that singing enhances diaphragmatic movement, increases lung capacity, and improves respiratory function — all of which align with the TCM concept of “dispersing the lungs and regulating qi.”
Nourish the stomach by chewing slowly
The key to nourishing the stomach lies in eating with focus and at a leisurely pace, chewing each mouthful 20 to 30 times to allow the stomach to work at its own pace and reduce its burden. Thorough chewing allows food to fully mix with saliva, reducing the burden on the stomach. Saliva contains digestive enzymes that can break down food preliminarily and protect the gastric mucosa; thorough chewing promotes saliva secretion, neutralizes excess stomach acid, and helps prevent gastritis and gastric ulcers.
Eating too quickly or consuming coarse, hard foods can easily damage the stomach meridians, leading to stomach pain, bloating, and other issues. Additionally, chewing slowly allows the brain to receive satiety signals more quickly, preventing overeating.
Nourishing the spleen through swallowing saliva
One simple method to nourish the spleen is to regularly practice “swallowing saliva,” especially on an empty stomach or when feeling overly anxious, to nourish the spleen and stomach and promote digestion and absorption. Saliva is produced by the spleen; the ancients referred to it as “golden dew and jade liquid” or “the divine water of the Flower Pool.” Upon waking or on an empty stomach, press your tongue against the roof of your mouth. Once your mouth is full of saliva, swallow it slowly. This nourishes the spleen and stomach and helps alleviate issues such as indigestion and dry mouth.
Modern medicine has discovered that saliva contains various enzymes and immune components that aid digestion, help kill bacteria, and reduce inflammation. Swallowing saliva can also calm the mind, as the spleen governs thought; excessive worry can damage the spleen, while the focused act of swallowing saliva helps quiet the mind and concentrate the spirit.
Deep breathing for nourishing the heart
One of the keys to nourishing the heart lies in regulating the breath — making it deep, long, even, and slow — to bring the mind to a state of tranquility. Deep breathing regulates the flow of qi, ensuring smooth circulation in the heart and lungs, thereby calming the mind. When breathing is steady and deep, the circulation of qi and blood becomes more fluid, and the mind naturally settles.
Traditional Chinese medicine emphasizes the balance of yin and yang. Rapid breathing is often accompanied by anxiety and irritability (a state of excessive yang), whereas deep breathing activates the parasympathetic nervous system, lowers the heart rate, and relieves stress, thereby harmonizing yin and yang and calming the mind.
Nourish the intestines by drinking water
The key to nourishing the intestines lies in replenishing fluids in moderation and at the right times — neither allowing dehydration nor overhydration — to maintain intestinal moisture and normal peristalsis. The large intestine’s transport function relies on the lubrication provided by body fluids.
If these fluids are insufficient, the intestines become dry, leading to constipation and hard stools. Drinking an appropriate amount of water replenishes these fluids, softens stools, prevents intestinal dryness, and promotes the smooth elimination of waste to prevent constipation. However, TCM emphasizes that water intake must be moderate; excessive drinking can actually burden the spleen, leading to the retention of dampness and fluid within the body.
Nourish the brain through reading
The key to nourishing the brain lies in diligent thinking and moderate mental engagement, which ensures an abundance of qi and blood and keeps the brain sharp and intelligent. Traditional Chinese medicine views the brain as the “Sea of Marrow,” which relies on nourishment from kidney essence. Reading and thinking mobilize kidney essence to ascend to the brain, thereby delaying mental decline.
Research has shown that reading stimulates neural connections and enhances cognitive function. If the brain is not used for extended periods, the circulation of qi and blood slows, which may lead to a deficiency of brain marrow and result in symptoms such as forgetfulness and sluggish reactions.
To nourish the eyes, look into the distance
To nourish the eyes, one should avoid staring at nearby objects for long periods and instead look into the distance from time to time to promote the circulation of qi and blood, keeping the eyes bright and clear. Prolonged close-up work can deplete liver blood, causing tension in the meridians around the eyes and leading to problems such as blurred vision and dryness. In addition, gazing into the distance outdoors often exposes the eyes to natural light, which promotes retinal health. Natural light gently warms the qi and blood in the eyes, helping to alleviate blurred vision caused by a deficiency of yang energy.
Nourishing the bones through sun exposure
The key to nourishing the bones lies in moderate sun exposure, which gently tonifies kidney yang and strengthens the tendons and bones. “The kidneys govern the bones and produce marrow.” Strong bones depend on the nourishment of kidney essence, and sunlight helps boost the body’s yang energy, particularly kidney yang. When kidney yang is abundant, the bones are strong; conversely, a deficiency of kidney yang can lead to osteoporosis and weakness in the lower back and knees.
Furthermore, the Bladder Meridian of the Foot-Taiyang runs along the back; sunbathing can warm and invigorate the qi and blood of this meridian, thereby indirectly nourishing the bones. Modern medicine has confirmed that ultraviolet rays in sunlight promote the synthesis of vitamin D in the skin, which aids in calcium absorption.
Translated by Audrey Wang and edited by Amanda
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