🌿 Folk Prescriptions

The enduring effectiveness and popularity of TCM health preservation stem from its foundation in traditional Chinese medical theory, emphasizing harmony between humans and nature, holistic integration, and the active engagement of individual initiative.
First, Preserve Jing, Qi, and Shen
TCM summarizes the most vital substances and functional activities in the human body as Jing (essence), Qi (vital energy), and Shen (spirit), regarding them as the fundamental elements sustaining life and governing all bodily functions.
Jing refers broadly to all nutritive substances in the body, categorized as prenatal and postnatal. Prenatal Jing is inherited from parents; postnatal Jing comes from food and drink. Jing is primarily governed by the kidneys, often called “kidney Jing.” As stated in the classics: “At birth, essence precedes all else.” Jing is not only the basic building block of the body but also controls the entire processes of growth, development, reproduction, and aging.
Qi is the refined substance essential for sustaining life. It is the driving force behind organ and tissue functions, representing both material substance and functional manifestation. Qi performs vital roles such as eliminating old matter, warming organs, defending against external pathogens, retaining essence and blood, and transforming nutrients. “Life depends entirely on Qi.” When Qi flows smoothly and endlessly, like a wheel without end, the body remains healthy. Thus, ancient texts say: “Qi is the elixir of longevity.” Modern experiments suggest that Qi may be the material basis of immunity. Therefore, Qi must not be depleted or stagnant—stagnation or depletion leads to illness.
Shen refers to mental, conscious, and cognitive activities, governed by the heart (equivalent to the modern brain). The heart is the supreme commander of the body, and Shen holds the highest position. A healthy heart ensures abundant Shen; abundant Shen leads to robust health; scattered Shen leads to weakness. As stated in *Ling Shu·Xie Ke*: “The heart is the sovereign of the five zang and six fu organs, the abode of spirit... If the heart is injured, spirit departs, and when spirit departs, life ends.” Thus, cultivating Shen through mental clarity and moderation in desires enables health and longevity. Bai Juyi wrote: “Excessive worry and mental strain deplete blood and qi, causing premature white hair before age thirty.” This vividly illustrates the reality of early aging due to Shen depletion. Maintaining a cheerful mood and broad-mindedness is the foremost task in preserving Shen.
Abundant Jing, full Qi, and complete Shen guarantee health; deficient Jing, weak Qi, and depleted Shen are causes of aging. Though Jing, Qi, and Shen each have distinct characteristics, they form an inseparable whole—when one exists, all exist; when one perishes, all perish. Zhang Jingyue said: “The wise in health preservation guard their essence; abundant essence leads to strong Qi, strong Qi to full Shen, full Shen to robust health, and robust health to fewer illnesses.” Ming Dynasty scholar Chen Jiru noted in *Notes on Health Preservation*: “Jing generates Qi, Qi generates Shen—thus Jing and Qi are the foundation of Shen. Guard Jing to store Qi, store Qi to nourish Shen—this is the key to longevity.” Some physicians consider Jing, Qi, and Shen as the “Inner Three Treasures,” while ears, eyes, and mouth are the “Outer Three Treasures.” To preserve health and extend life, one must “keep the Inner Three Treasures from wandering after external objects, and the Outer Three Treasures from disturbing the inner self.” Therefore, preserving the Inner Three Treasures hinges on self-cultivation and mental discipline—keeping the mind undistracted, thoughts unscattered, Shen not wandering, emotions not agitated, and Qi not wasted. Qi gong’s stillness exercises are excellent tools for self-regulation, controlling both mind and body. They require intense focus, mental tranquility, elimination of distractions, full relaxation, and achieving a state of emptiness—placing the cerebral cortex into protective inhibition. With consistent practice, one gains profound benefits in preserving Jing, Qi, and Shen. Abundant Jing, vigorous Qi, and full Shen result in vibrant spirits and agile movement—elderly people may appear youthful with gray hair and rosy cheeks, extending life; young people can retain youth and delay aging. Practices like Tai Chi, Ba Duan Jin, and Wu Qin Xi are excellent methods for harmonizing Jing, Qi, and Shen.
Second, Maintain Regular Lifestyle
According to *The Yellow Emperor’s Inner Canon*, ancient people lived longer: “They reached a hundred years of age yet remained vigorous in movement.” Later generations did not. “By fifty, their movements declined.” Why? Because “ancient people who understood the Way followed yin-yang laws, harmonized with numerical patterns, ate and drank in moderation, maintained regular routines, avoided excessive labor, thus preserving both form and spirit, living out their natural lifespan and passing beyond a hundred.” Later generations, however, “used wine as pleasure, allowed wild thoughts as norm, engaged in sex while drunk, exhausted their essence, dissipated their true nature, failed to maintain balance, neglected spiritual control, pursued immediate gratification, defied the joy of life, lived irregularly, and thus declined by fifty.” Thus, a regular lifestyle prolongs life; irregularity accelerates aging.
First, maintain regular eating habits—eat at fixed times and in moderate amounts, avoiding extremes of hunger or overeating, and avoiding dietary bias. *Ling Shu·Five Flavors* says: “If grain is not consumed, Qi declines within half a day, and further diminishes within a full day.” Insufficient food fails to meet the body’s normal physiological needs, depriving the source of blood and Qi production, impairing organ energy supply, leading to premature aging over time. Conversely, “overeating injures the intestines and stomach.” Excessive intake damages health and contributes to aging. Overloading the digestive system harms the spleen and stomach, impairing their ability to transform and transport nutrients, causing digestive dysfunction. Modern clinical evidence confirms that overeating not only affects digestive organs but also reduces blood supply to the heart and brain, potentially triggering cardiovascular emergencies. Chronic overindulgence, especially after middle age, leads to excess fat deposition—obesity and fatty liver. Slowed blood flow, increased viscosity, and vascular hardening contribute to premature aging. Hence the saying: “Eat until 70% full, no need to see a doctor.”
Bias in diet is also a cause of disease and aging. TCM emphasizes: “Grains nourish, fruits assist, livestock supplements, vegetables fill.” Consuming diverse grains ensures balanced nutrition. Imbalance leads to various diseases. As *Su Wen·Five Zang Organs Generation Theory* states: “Excessive sour intake causes blood vessels to constrict and discolor; excessive bitter intake causes skin dryness and brittle hair; excessive pungent intake causes muscle tension and brittle nails; excessive sour intake causes flesh to wrinkle and lips to peel; excessive sweet intake causes bone pain and hair loss.” *Ling Shu·Five Flavors* adds: “Sour enters tendons; excessive intake causes urinary retention; salty enters blood; excessive intake causes thirst; pungent enters qi; excessive intake causes heart distress; bitter enters bones; excessive intake causes vomiting; sweet enters flesh; excessive intake causes contentment.” Evidence shows that excessive salt intake floods the bloodstream with sodium ions, drawing water out of cells, diluting them. As a defense mechanism, blood volume increases. With excess fluid intake, blood volume continues to rise, increasing cardiac load—heart must pump harder, and vessel walls expand, losing elasticity, increasing resistance and raising blood pressure. Excess salt also suppresses iodine activity; inactive iodine disrupts hormone synthesis, darkening skin or causing brown spots, freckles, or dryness. Daily salt intake should be kept below 10 grams. Hypertensive patients reducing salt to under 0.5 grams daily will see gradual blood pressure reduction. While the five flavors are essential, moderation is key. As *Su Wen·The Vital Energy Connecting Heaven and Earth* states: “The origin of yin lies in the five flavors; damage to the five senses stems from the five flavors.”
What constitutes a reasonable diet? *Laolao Hengyan* wisely notes: “Do not eat when extremely hungry, nor overfill yourself; do not drink when extremely thirsty, nor overdrink. As long as you avoid empty stomachs, the harmonious energy will permeate your muscles and marrow. ... In general, less food is beneficial—easier for the spleen to digest, converting it into essence. Otherwise, even highly nutritious foods, when overeaten, cause harm. Thus, ‘less eating protects the spleen.’” Following this principle ensures optimal diet.
Second, moderate alcohol consumption. Alcohol is the essence of grains and the finest product of fermented cereals. It can ward off wind and cold, promote blood circulation, eliminate pathogenic factors, and enhance drug efficacy. Moderate drinking aids digestion, supplies heat and nutrition, prevents cardiovascular disease, promotes circulation and metabolism, and has sedative effects. But excessive drinking—drinking heavily, consuming vast quantities daily—leads to toxic invasion of the heart, intestinal decay, mental confusion, and loss of awareness. Chronic excessive consumption of strong liquor causes chronic alcohol poisoning, chronic gastritis, peptic ulcers, fatty liver, and cirrhosis. Acute binge-drinking can trigger fatal myocardial infarction. Thus, moderation is best. *Compendium of Materia Medica* states: “Moderate drinking warms the blood and moves Qi; excessive drinking harms spirit and depletes blood.”
Third, moderate sexual activity. Sex is a natural instinct, and sexual activity is a physiological need closely linked to health and longevity. Studies suggest married men and women generally live longer than single ones. Appropriate, regular sexual activity brings psychological pleasure, improved mood, enhanced family happiness, and strengthens resistance to disease, contributing to longevity. *Zunsheng Bajian* says: “Harmonious union with proper restraint extends life. Mastering the art of sex, forgetting worldly distractions, can extend life.” Conversely, indulgence and overactivity—“drunk and entering the bedroom, exhausting essence, dissipating true nature”—deplete kidney essence and damage kidney Qi, accelerating aging. Thus, health experts say: “The wise in health preservation guard their essence.”
Fourth, balance work and rest, maintain regular routines. The Chinese tradition of “rising with the sun and resting at dusk” reflects the importance of moderate labor and rational rest—essential for sustained energy and longevity. Irregular work and rest harm health and accelerate aging. Health preservation requires no distant seeking—simply mindful adjustment in daily activities yields immense benefits. Both overwork and idleness harm the body. *Su Wen·Five Qi Manifestations* warns: “Prolonged viewing injures blood, prolonged standing injures bones, prolonged walking injures tendons”—these are signs of overwork. “Prolonged lying injures Qi, prolonged sitting injures flesh”—signs of idleness. *Baosheng Yaolu* notes: “Health preservation requires slight exertion, not extreme fatigue. Like flowing water, stagnation leads to decay. For those preserving health, blood circulation must remain active. Sitting should not cause exhaustion, walking should not cause fatigue. Frequent gentle movement, though slow, is the method of slight exertion.” Understanding this balance of work and rest, one can truly extend life and longevity.
Third, Adapt to the Four Seasons’ Yin-Yang Changes
*Su Wen·Bao Ming Quan Xing Lun* states: “Humans are born from heaven and earth’s energy, shaped by the four seasons.” *Su Wen·Six Sections and Zang-Fu Organs* adds: “Heaven nourishes humans with five qi, earth nourishes with five flavors.” Nature is the source of human life; its constant changes directly impact human physiology. Humans and nature form an organic whole, exchanging matter, energy, and information continuously. TCM proposes the scientific view that “humans correspond with heaven and earth.” As members of nature, we must conform to its laws to achieve health and longevity. *Su Wen·Four Seasons Regulation of Spirit* says: “Yin and Yang of the four seasons are the ultimate end of all things, the root of life and death. Violating them brings disasters; following them keeps illness at bay—this is the Way.” Spring and summer are yang; autumn and winter are yin. The annual cycle of cold and heat, yin and yang, is inevitable. How to adapt? The *Inner Canon* proposed specific methods early on. During spring and summer, as climate shifts from cool to warm, yin decreases and yang increases, bringing renewal. The body must likewise become energetic, engaging in outdoor activities to enrich yang energy. In autumn and winter, climate turns from warm to cold, yang declines and yin increases—cold and harsh conditions demand protection against cold and warmth. Timely avoidance of cold prevents unnecessary loss of yang energy. “Yang energy is like the sky and sun; lose its place, and spring cannot flourish.” Properly preserved yang energy prevents disease and supports health and longevity.
Fourth, Regulate Emotions
Emotions refer to the seven mental states: joy, anger, sorrow, worry, grief, fear, and shock—responses to external stimuli. TCM believes each emotion correlates with internal organs. Each organ has its associated emotion. As *Su Wen·Yin-Yang Ying Xiang Da Lun* states: “Five zang organs generate five qi, producing joy, anger, sorrow, worry, and fear.” Heart governs joy, liver governs anger, spleen governs worry, lung governs sorrow, kidney governs fear. Normally, these emotions are healthy responses. Only prolonged mental stimulation or sudden, extreme trauma disrupts qi flow, causes yin-yang imbalance, and disturbs organ and meridian function, leading to illness and premature aging. Emotional injury mainly manifests as disrupted qi movement and disordered ascent/descent—“all diseases arise from qi disruption.” Different emotions affect qi differently: “anger raises qi, joy relaxes qi, sorrow depletes qi, fear descends qi, shock disrupts qi, worry binds qi.” The heart is the supreme ruler of all organs; although emotions belong to different organs, all ultimately affect the heart. Thus, treating emotional disorders requires calming and stabilizing the heart. How to calm the heart? *Yi Bao Jian* says: “To treat illness, first revive the heart. Correct the heart, then access the Way. Let the patient discard all doubts, thoughts, grievances, selfishness, and regrets, repent past misdeeds, release body and mind, align one’s nature with the universal nature. Over time, the spirit becomes tranquil, the mind peaceful, realizing all worldly matters are illusory, daily pursuits mere delusions, the body itself illusory, troubles nonexistent, life and death just dreams. Upon sudden enlightenment and release, the heart becomes pure, and illness naturally heals.” Balanced emotions ensure smooth qi flow—how could illness persist? Longevity is assured.
Fifth, Balance Movement and Stillness
TCM also values physical exercise, as consistent exercise maintains health, strengthens the body, and preserves youth. The *Classic of the Yellow Emperor* already recorded “Dao Yin” exercises. Over 1,800 years ago, famous surgeon Hua Tuo created “Five Animals Play” as fitness, remaining vigorous into his hundredth year. He believed: “The body must move, but not excessively. Movement helps digest food, promotes blood circulation, prevents disease—just as flowing water does not rot, and door hinges do not decay.” His student Wu Zeng practiced consistently, living past ninety, still hearing well, seeing clearly, and retaining strong teeth. This proves long-term exercise strengthens muscles and bones, regulates physiology and psychology, promotes blood flow, balances yin and yang, and thus prevents disease and extends life.
While emphasizing movement, TCM does not neglect stillness, advocating balance between motion and stillness. *Yilan Yanling* states: “In movement, think of stillness; in stillness, think of movement—this is human nature. Even in stillness, there is movement; in movement, there is stillness—like fishing in stillness. Regardless of motion or stillness, all return to nature. A broad-minded heart is health preservation. The most still person walks after meals to regulate blood and qi. The most active person sits quietly for a while to stabilize body and spirit.” This dialectical analysis of motion and stillness is profoundly insightful—movement and stillness, action and rest, literature and martial arts, yin and yang—both opposing and unified, conforming to natural law. Evidence shows many professional athletes are not long-lived. Thus, longevity requires not only movement but also stillness. Seeking stillness within movement, movement within stillness—this balanced approach is scientifically sound and rationally healthy for longevity.