How much effort do modern people put into maintaining their health? They buy expensive health products, follow trends and purchase various health devices, spending thousands on a single health course… The result? Spending a lot of money, yet their bodies still feel aches and pains, and they become increasingly anxious.
In Traditional Chinese Medicine (TCM), the truly effective methods for nourishing the body at its root are hidden in daily life—requiring neither money nor effort. These are all-time-honored, easy-to-use health preservation methods passed down from our ancestors, yet their effects are far more substantial than those fancy tricks.
1. Nourishing the liver by walking
The key to nourishing the liver lies in maintaining regular, moderate walking to ensure the smooth flow of liver qi and a cheerful mood. Walking is a gentle exercise that promotes blood circulation and helps liver qi flow smoothly. The liver meridian runs through the lower limbs, especially the inner thighs. Alternating leg movements while walking stimulates the liver meridian, ensuring smooth blood and qi flow.
2. Tiptoeing to nourish the kidneys
One simple way to nourish the kidneys is to frequently tiptoe. This can be practiced anytime to activate the kidney meridian and protect kidney qi. The kidney meridian originates at the yong quan acupoint on the sole of the foot. When you rise onto your tiptoes, your heels lift off the ground, stimulating the yong quan acupoint and the kidney meridian’s pathway to invigorate kidney qi.
3. Singing is a great way to nourish the lungs
One excellent way to nourish the lungs is to sing regularly, especially melodious, soothing songs, to clear lung congestion and promote smooth qi flow. Singing requires deep breathing, which enhances the lungs’ ability to disperse and descend qi, promoting the expulsion of turbid qi. The lungs thrive on moisture. The vibrations and breath control during singing help unblock lung channels, promote the distribution of body fluids, and resolve phlegm.
Modern research shows that singing strengthens the diaphragm, increases lung capacity, and improves respiratory function, consistent with the traditional Chinese medicine concept of “dispersing lung qi and regulating qi.”
4. Chewing slowly is key to nourishing the stomach
The key to a healthy stomach is to eat attentively and slowly, chewing each bite 20-30 times, allowing the stomach to work comfortably and reducing its burden. Chewing slowly allows food to be mixed thoroughly with saliva, reducing the burden on the stomach. Saliva contains digestive enzymes that help break down food and protect the stomach lining. Thorough chewing promotes saliva secretion, neutralizes excess stomach acid, and prevents gastritis and ulcers. Eating too quickly, especially with hard or coarse food, can damage the stomach lining, leading to stomach pain, bloating, and other problems. Furthermore, slow chewing allows the brain to receive satiety signals promptly, preventing overeating.
5. Nourishing the spleen through swallowing saliva
One simple way to nourish the spleen is to regularly practice swallowing saliva, especially on an empty stomach or when overthinking, to nourish the spleen and stomach and promote digestion and absorption. Saliva is produced by the spleen and was referred to by the ancients as “golden fluid” or “divine water.” Upon waking on an empty stomach, press your tongue against the palate until it is full of saliva, then slowly swallow. This nourishes the spleen and stomach and helps relieve indigestion, dry mouth, and other symptoms.
Modern medicine has discovered that saliva contains various enzymes and immune components that aid digestion and have antibacterial and anti-inflammatory properties. Swallowing saliva can also calm the mind, as the spleen governs thought, and excessive thinking can damage the spleen. Focusing on swallowing saliva can help calm the mind and concentrate.
6. Nourishing the heart through deep breathing
One key to nourishing the heart is adjusting the breath, making it deep, long, even, and slow, allowing the mind to return to tranquility. Deep breathing can regulate the flow of qi, ensuring smooth circulation in the heart and lungs and calming the mind. When breathing is steady and deep, blood and qi circulate more smoothly, naturally calming the mind.
7. Nourishing the intestines through water
The key to nourishing the intestines is to replenish water appropriately and at the right time. Neither dehydration nor overdrinking is desirable to maintain intestinal moisture and normal peristalsis. The large intestine’s conduction function depends on the lubrication of body fluids. If there is insufficient body fluid, the intestines become dry, which can easily lead to constipation. Drinking enough water can replenish body fluids, soften stool, prevent intestinal dryness, and promote the smooth excretion of waste to prevent constipation. However, TCM emphasizes that water intake should be moderate. Excessive water intake can increase the spleen’s workload, leading to internal dampness.
8. Nourish your brain through reading
The key to nourishing your brain lies in frequent thinking and moderate mental exertion, ensuring abundant qi and blood, and sharpening your mind. Traditional Chinese Medicine considers the brain the “sea of marrow,” dependent on the nourishment of kidney essence. Reading and thinking can mobilize kidney essence, which flows upward to the brain, delaying mental decline. Studies have found that reading can stimulate neural connections and enhance cognitive function. Prolonged lack of mental activity leads to sluggish qi and blood circulation, potentially causing brain marrow deficiency, resulting in forgetfulness, slow reaction times, and other problems.
9. Nourish your eyes through distant views
Nourishing your eyes requires avoiding prolonged staring at close objects. Looking into the distance periodically promotes qi and blood circulation, keeping your eyes bright. Prolonged close-range eye use depletes liver blood, causing constriction in the eye meridians, leading to blurred vision, dryness, and other problems. Looking into the distance relaxes the eye muscles, redistributes blood flow, nourishes the eyes, and helps prevent nearsightedness. Furthermore, outdoor distant viewing is often accompanied by natural light, which is beneficial to retinal health. Natural light warms the qi and blood in the eyes, improving blurred vision caused by insufficient Yang qi.
10. Nourishing bones through sunshine
The key to nourishing bones lies in moderate sun exposure, which warms and nourishes kidney yang, strengthening muscles and bones. “The kidneys govern the bones,” meaning strong bones depend on the nourishment of kidney essence. Sunlight can boost the body’s Yang energy, especially kidney yang. Sufficient kidney yang results in strong bones; conversely, deficient Kidney Yang easily leads to osteoporosis and lower back and knee weakness. Furthermore, the bladder meridian of Foot-Taiyang runs along the back. Sun exposure can warm and invigorate the qi and blood of this meridian, indirectly nourishing the bones. Modern medicine has confirmed that ultraviolet rays in sunlight can promote the synthesis of vitamin D in the skin, aiding in calcium absorption.
Translated by Patty Zhang and edited by Amanda
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