🌿 Folk Prescriptions

TCM health preservation theory remains enduring and effective because it is guided by traditional Chinese medical theory, emphasizing harmony between humans and nature, holistic integration, and actively mobilizing human initiative.
First, Preserve Jing (Essence), Qi (Vital Energy), and Shen (Spirit)
TCM summarizes the most vital substances and functional activities in the human body as Jing, Qi, and Shen, regarding them as the fundamental elements of life and the three essential components sustaining all bodily functions.
Jing refers broadly to all nutritive substances in the body, categorized as innate (congenital) and acquired (postnatal). Innate Jing is inherited from parents; acquired Jing comes from food and drink. Jing is primarily managed by the kidneys, often called “kidney Jing.” As stated in the classics: “Man begins life with Jing.” Jing is not only the basic substance forming the body but also governs the entire processes of growth, development, reproduction, and aging.
Qi is the refined substance essential for maintaining life activities. It is the driving force behind the functions of organs and tissues, serving as both a material entity and a manifestation of function. Qi performs crucial roles such as eliminating old substances, warming organs, defending against external pathogens, retaining essence and blood, and transforming nutrients. “Human life depends entirely on Qi.” When Qi flows smoothly and endlessly, like a circle without end, the body remains healthy. Thus, ancient people said: “Qi is the elixir of longevity.” Modern experimental research also suggests 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 a series of 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 foremost position. A healthy heart ensures abundant Shen; abundant Shen leads to robust health. When Shen dissipates, the body weakens. The *Lingshu·Xieke* states: “The heart is the great master of the five zang and six fu organs, the abode of spirit… When the heart is injured, spirit departs; when spirit departs, life ends.” Thus, cultivating Shen through mental clarity and moderation in desires enables the body to remain healthy and extend life. Bai Juyi wrote: “Excessive worry and mental strain weaken blood and qi, causing white hair before age thirty.” This vividly illustrates premature aging due to Shen depletion. Maintaining a cheerful mood and broad-mindedness is the primary task in preserving Shen.
Abundant Jing, strong Qi, and full Shen ensure health; deficient Jing, weak Qi, and depleted Shen lead to aging. Although 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: “Those skilled in health preservation must treasure their Jing. Abundant Jing produces vigorous Qi, vigorous Qi generates full Shen, full Shen ensures robust health, and robust health reduces disease.” Ming Dynasty scholar Chen Jiru wrote in *Brief Words on Health Preservation*: “Jing generates Qi, Qi generates Shen; thus, Jing and Qi are the foundation of Shen. Preserve Jing to store Qi, store Qi to nourish Shen—this is the key to longevity.” Some physicians regard Jing, Qi, and Shen as the “Three Internal Treasures,” and ears, eyes, and mouth as the “Three External Treasures.” To achieve health, longevity, and wellness, one must “keep the Three Internal Treasures from wandering after external objects, and the Three External Treasures from disturbing the inner self.” Therefore, preserving the Three Treasures hinges on self-cultivation and moral discipline—keeping the mind undistracted, thoughts unscattered, spirit not wandering, emotions not agitated, and Qi not wasted. Qi gong’s stillness cultivation methods, through self-regulation and control of mind and body, are excellent ways to preserve Jing, Qi, and Shen. They require intense concentration, mental tranquility, elimination of distractions, full relaxation, achieving a state of emptiness where the cerebral cortex enters protective inhibition. With consistent practice, one gains profound benefits in preserving Jing, Qi, and Shen. Abundant Jing, vigorous Qi, and full Shen bring mental alertness, agile movement—elderly people may appear youthful with gray hair but rosy cheeks, extending life; young people can retain youth and delay aging. This is exemplified by Tai Chi, Ba Duan Jin, Wu Qin Xi, and similar practices, all excellent methods for harmonizing Jing, Qi, and Shen.
Second, Maintain Regular Lifestyle
According to the *Huangdi Neijing*, ancient people lived longer: “They reached a hundred years of age and remained active.” Later generations did not—“By fifty, their movements declined.” Why? “Ancient wise people followed yin-yang laws, harmonized with numerical arts, ate and drank in moderation, maintained regular routines, avoided unnecessary labor, thus enabling body and spirit to remain intact, living out their natural lifespan, reaching ten thousand years.” Later people, however, “drank wine as pleasure, acted recklessly, engaged in sex while drunk, exhausted their essence, dissipated their true nature, failed to maintain balance, neglected mental health, pursued momentary gratification, defied the joys of life, had irregular routines, and declined by fifty.” Thus, a regular lifestyle extends life; irregularity leads to early decline.
First, maintain regular eating habits—eat at fixed times and in appropriate amounts, avoiding extremes of hunger or overeating, and avoiding food preferences. *Lingshu·Wuwei* states: “If grain is not consumed, qi declines within half a day, and diminishes further by one full day.” Insufficient food fails to meet the body’s normal physiological needs, depriving the source of blood and qi production, jeopardizing organ energy supply. Over time, this leads to premature aging. Conversely, “overeating injures the intestines and stomach.” Excessive intake damages health and accelerates aging. Overloading digestive organs beyond their capacity harms the spleen and stomach, impairing their ability to transform and transport nutrients, causing digestive absorption issues. Modern clinical evidence confirms that overeating and binge eating not only affect digestive organs but also reduce blood supply to the heart and brain, potentially triggering acute cardiovascular events. Long-term uncontrolled eating, especially after midlife, leads to excess fat accumulation—obesity and fatty liver. Slowed blood flow, increased blood viscosity, and vascular hardening contribute to premature aging. Hence the saying: “Eat until 70% full, no need to see a doctor.”
Food bias is also a cause of disease and aging. TCM emphasizes: “Five grains nourish, five fruits assist, five meats benefit, five vegetables supplement.” Consuming a variety of grains ensures balanced nutrition. Imbalanced diets lead to various illnesses. As *Suwen·Wuzang Shengcheng Lun* states: “Excessive intake of sour foods causes blood vessels to constrict and discolor; excessive bitter foods cause skin dryness and brittle hair; excessive pungent foods cause muscle stiffness and dry nails; excessive acidic foods cause skin wrinkling and lip peeling; excessive sweet foods cause bone pain and hair loss.” *Lingshu·Wuwei* also says: “Sour flavors affect tendons; excessive intake causes urinary retention; salty flavors affect blood; excessive intake causes thirst; pungent flavors affect qi; excessive intake causes chest discomfort; bitter flavors affect bones; excessive intake causes vomiting; sweet flavors affect 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 excessive water intake, blood volume continues to rise, increasing cardiac workload. Vascular walls expand and lose elasticity, raising blood flow resistance and elevating blood pressure. Excess salt also inhibits iodine activity—loss of iodine disrupts hormone synthesis, darkening skin or causing brown spots, freckles, or dryness. Daily salt intake should be limited to below 10 grams. Hypertensive patients whose salt intake is restricted to under 0.5 grams per day will see gradual blood pressure reduction. While the five tastes are essential for the body, they must not be overconsumed. Thus, *Suwen·Shengqi Tongtian Lun* warns: “Yin originates from the five tastes; yet injury to the five organs stems from the five tastes.”
What constitutes a rational diet? *Laolaohengyan* says wisely: “Do not eat when ravenously hungry, nor overeat; do not drink when intensely thirsty, nor drink excessively. As long as you avoid empty stomachs, the harmonious qi will permeate muscles and marrow. … In general, eating less is beneficial—easier digestion yields refined essence. Otherwise, even highly nutritious foods, when overeaten, cause harm. Thus, ‘eating less protects the spleen.’” Achieving this balance makes diet optimal.
Second, limit alcohol consumption. Alcohol is the essence of grains and fermented liquor, capable of warding off wind-cold, promoting blood circulation, removing evil qi, and enhancing drug efficacy. Moderate drinking aids digestion, supplements 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 disorientation. Chronic excessive consumption of strong alcohol causes chronic alcohol poisoning, chronic gastritis, peptic ulcers, fatty liver, and cirrhosis. Acute binge drinking may trigger fatal myocardial infarction. Thus, moderation is best. *Bencao Gangmu* notes: “Moderate drinking warms 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 disease resistance, contributing to longevity. *Zunsheng Bajian* states: “Harmonious union with proper limits can prolong life. Mastering the art of sex, forgetting worldly distractions, can extend life.” Conversely, indulgence and excess—“drunk and engaging in sex, exhausting essence, dissipating true nature”—deplete kidney essence and damage kidney qi, accelerating aging. Thus, health experts say: “Those who preserve life must protect their essence.”
Fourth, balance work and rest, maintain regular routines. Since ancient times, Chinese people have practiced “rise with the sun, rest with its setting.” Moderate physical labor and reasonable rest are essential for sustained energy and longevity. Irregular work and rest harm health and hasten aging. Health preservation requires no distant seeking—just mindful adjustment in daily routines: sitting, standing, walking, lying down. Any overexertion or excessive idleness harms the body. *Suwen·Fuming Wushi* states: “Prolonged viewing harms blood, prolonged standing harms bones, prolonged walking harms tendons”—these are signs of overwork. “Prolonged lying harms qi, prolonged sitting harms flesh”—signs of idleness. *Baosheng Yaolu* notes: “Health preservation requires slight exertion, not extreme fatigue. Like flowing water, stagnation leads to decay. Health practitioners must keep blood circulating. Sitting should not cause exhaustion, walking should not cause fatigue. Frequent gentle movement, slow and steady, is the method of slight exertion.” Understanding this balance between work and rest, carefully managing daily routines, brings immense longevity benefits.
Third, Adapt to the Four Seasons’ Yin-Yang Changes
*Suwen·Baoming Quanxing Lun* states: “Humans are born from heaven and earth’s qi, shaped by the four seasons’ patterns.” *Suwen·Liujie Zangxiang Lun* adds: “Heaven nourishes humans with five qi, earth nourishes with five flavors.” Nature is humanity’s source of life. Its constant changes profoundly influence human life activities. Humans and nature form an organic whole, constantly exchanging matter, energy, and information. TCM proposes the scientific view: “Humans correspond with heaven and earth.” Since humans are part of nature, adapting to natural laws ensures health and longevity. *Suwen·Siqu Tiaoshen Dalun* says: “Yin-yang and the four seasons are the end of all things, the root of life and death. Violating them brings disasters; following them prevents illness—this is true wisdom.” 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 respond with vigor, increasing outdoor activities to boost yang energy. In autumn and winter, as climate turns from warm to cold, yang declines and yin increases, requiring attention to warmth and protection. Avoid exposure at inappropriate times to prevent unnecessary loss of yang energy. “Yang energy is like the sky and sun; losing its place leads to weakness and failure to 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 zang-fu organ has its associated emotion. As *Suwen·Yinyang Yingxiang Daling* states: “Five zang organs generate five qi, producing joy, anger, sorrow, worry, and fear.” Joy belongs to the heart, anger to the liver, worry to the spleen, sorrow to the lungs, fear to the kidneys. Normally, joy, anger, sorrow, worry, and fear are normal mental activities. Only prolonged mental stimulation or sudden, extreme trauma disrupts qi balance, causes yin-yang imbalance, and disturbs organ and meridian function, leading to illness and premature aging. Emotional damage primarily manifests as disrupted qi movement and impaired ascent/descend functions—“all diseases arise from qi disruption.” Different emotions affect qi differently: “anger raises qi, joy relaxes qi, sorrow depletes qi, fear descends qi, shock disperses qi, worry binds qi.” The heart is the supreme master of all zang-fu organs. Though emotions belong to different organs, they ultimately converge in the heart. Thus, regulating the heart and calming the mind are crucial in treating emotional disorders. How to calm the heart? *Yibao Jian* says: “To cure illness, first calm the heart. Correct the heart, then access the Way. Let the patient discard all doubts, thoughts, grievances, ego, regrets, and past wrongs. Release the body and mind, aligning one’s nature with the natural order. Over time, focus becomes firm, the heart becomes tranquil, the mind peaceful. Realize that all worldly affairs are illusory, all daily pursuits are delusions. Recognize that the body is impermanent, troubles nonexistent, life and death just dreams. Upon sudden enlightenment and release, the heart becomes pure, and illness naturally heals.” With regulated emotions and smooth qi flow, illness cannot arise—longevity is assured.
Fifth, Combine Movement and Stillness
TCM also values physical exercise for health preservation, as consistent exercise maintains health, strengthens the body, and preserves youth. The *Classic of the Yellow Emperor* already records “Dao Yin” exercises. Over 1,800 years ago, famous surgeon Hua Tuo created “Five Animals Play” as a fitness regimen, enabling him to live nearly a century with youthful appearance. He believed: “The body must move, but not to exhaustion. Movement helps digest food, promotes blood circulation, prevents disease—like flowing water does not rot, and door hinges do not decay.” His student Wu Zeng practiced diligently and lived over ninety, still hearing well, seeing clearly, and with strong teeth. This shows that long-term exercise strengthens muscles and bones, regulates physiology and psychology, promotes blood flow and qi balance, and achieves disease prevention and longevity.
While emphasizing movement, TCM does not neglect stillness, advocating a balance of 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. Regardless of movement or stillness, all return to nature. A broad, open mind 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 movement and stillness is profound—movement and stillness, action and rest, literature and martial arts, yin and yang—both opposing and unified, conforming to natural law. Factually, many professional athletes are not long-lived. Thus, longevity requires both movement and stillness. Seeking stillness within movement, movement within stillness—this balanced approach is scientifically sound and rational for health and longevity.