Review of Longevity         

Starting in February and continuing through this month, I have been on the theme of LONGEVITY and its central place in Chinese Medicine.

I have explained the cultural context the concept of LONGEVITY and this medicine came out of, and described the Three Treasures of Chinese Medicine: QI, JING, and SHEN, and featured each in its own newsletter. The Three Treasures are important concepts to understand here if one wants to build health and achieve longevity through this model. (If you are new to this newsletter or have missed past months, you can visit my archives page and look to February 2012 to begin, and/or watch this video which succinctly explains the Three Treasures.)

So, now that we have some background, what I feel I have left out is the traditional delineation/instruction, all in one place, on habits to cultivate in our day to day lives to optimize our health and longevity, building our QI and JING, and cultivating the clarity and calmness of our SHEN.

Remember, while we practice longevity (also known as the "nourishment of life") what we are trying to do, through the adoption of healthful practices, is to lengthen our life spans, increase resistance to disease and physical deterioration, and increase our mental and physical abilities. (And hopefully we will have a little fun along the way too!)

Of course if one is manifesting troublesome symptoms, some acupuncture treatment and Chinese herbal therapy with a qualified practitioner, as well as attention from a medical doctor if necessary, is the place to go. There is a huge amount one can do on their own, however, to keep oneself healthy.

The following categories/suggestions are basic practices from Chinese medical theory but do not cover everything that could be covered. These are some of the basics. I will provide a brief explanation and perhaps a link or two to more information.

As I have a time or two before, I want to recommend Bob Flaw's "Imperial Secrets of Health and Longevity."  It is a thin book and gives the basics on lifestyle factors we can integrate into our lives to make a healthy longevity more of a reality.

In the above book, the author sums up the categories this way:

1)   A Moderate and Regular Life Schedule

2)   Proper Diet

3)   Mental Equipoise

4)   Adequate Rest

5)   Regular Exercise and Stretching

6)   Self-Massage

7)   Qi Gong exercises

8)   Moderation with Alcohol

9)   Moderation in Sex

10)  Use of Chinese Herbal Medicine

11)  Treating Illness Early

1)      A Moderate and Regular Lifestyle

As Chinese Medicine believes man to be a microcosm of nature, conforming to the rhythms of the 24 day and to the four seasons can help us stay in synch with the flow of macrocosmic energies. This means having regular hours of sleeping and waking, sleeping at night and being active during the day, with our hours varying some over the course of the seasons. Our activities and behaviors should conform to these rhythms as well, as we might naturally be less active during the winter and more so in the summer.

It is perhaps true that as these guidelines were written before the advent of the electric light and air conditioning, they may be less important. Our biorhythms largely conform to these cycles though, and living in accord with the larger energies is usually beneficial.

Included in this category is the importance of living in clean, organized, and well-ventilated surroundings. The ancient practice of Feng Shui comes in here as well.

        2)      Proper Diet

This is a category way too big to get in to too much detail here. I have touched on it in past newsletters and there are many good books on the subject. Suffice it to say that Chinese Medicine categorizes food as it does herbs and gives each food a "nature" (which is it's energetic temperature of cold, cool, neutral, warm, and hot), a flavor (sweet, salty, bland, etc) and a direction (meaning what organs it influences and its actions on the body).   Proper diet means that it is proper for an individual with his or her unique constitution. In general, Chinese medicine encourages fresh but warm cooked foods and places a special importance on breakfast. Here is a great little book to start out with, and to see examples about how foods are categorized, click here. 

 3)      Mental Equipoise

Is there more to say, don't we know this already? I think I summed this all up in last month's newsletter on SHEN or spirit. Please use this link to see it if you are interested.

4)      Adequate Rest

This is relative to the individual of course as are most things. It means adequate sleep but also means don't overdo it, as with too much exercise or activity for example. There is a point where the right amount of exercise/activity for building our energy is met, and a place beyond that where too much exhausts us and spends our QI and JING.

5)      Regular Exercise and Stretching

Regular but appropriate exercise increases circulation, cleanses our bodies of toxins, and builds overall vitality. Chinese Medicine sees certain exercise as more healthful than others, excessive body building and muscle mass being much less valued than flexibility and overall stamina for example. (Observe accomplished martial artists and you will see these principles embodied.)

6)      Self Massage

Traditionally these were Dao Yin exercises which also included some calisthenics. See the window below this one for "Sixteen Items of Advice for Heathy Living."

7)      Qi Gong Exercises

This includes Tai Qi too, and these are exercises that are super important and that look to build and move QI for health and longevity. Many people are familiar with these practices. I have covered this topic in a previous newsletter and here is the link.

8)      Moderation with Alcohol

We all know the potentially destructive nature of too much alcohol consumption. Alcohol is hot and damp by nature and can wreak havoc on our organs (and not to mention our behavior and relationships) if drunk to excess. There is such a thing as a medicinal dose, however, and it can increase circulation and warm us if consumed sparingly and appropriately.

9)      Moderation in Sex

Again, this is relative to each individual and the Chinese would say it should be seasonally adjusted as well.   It is also more pertinent to men, who lose JING with every ejaculation. Women lose JING through excessive menstruate and through pregnancy. There is a great deal of commentary about this in Chinese Medicine and prescriptions for numbers of ejaculations for men based on age, general health and season. If you don't (want to) believe me,  

here is a link that will tell you more.

10)   Use of Chinese Herbal Medicine

As these categories were created ages ago and in China, any supplementation was naturally from Chinese herbs. And although Chinese herbs continue to be potent and powerful, in this day and age there is plenty else out there (vitamins and minerals, western herbs, and a ton of other stuff) that are healthful supplements and can help us live longer and happier lives. Appropriateness and safety should be emphasized here. And, in support of Chinese herbs in particular, when prescribed from a qualified practitioner, any formula given will match the unique constitution and concern of the client.

11)   Treating Illness Early

Of course! Isn't a lawn easier to mow when the grass is short? Practicing prevention is the way to go. Knowing ourselves, paying attention to our bodies, and taking appropriate action when things are out of kilter is only intelligent. There are many ways to do this. As an advocate and practitioner of Chinese Medicine, I am biased to this approach, as it can often see problems when they are small, even previous to potential later manifestation, and take care of them here so they do not become larger problems later. And, the intention is to identify and treat the cause, and not to hide a symptom under a band aid.

The following exercises are taken from "Essentials of Attaining Longevity" by Leng Qian, famous physician of the Ming Dynasty.

1)    Rubbing the Face

Rubbing the face for some time each morning promotes the circulation of both qi and blood and ensures a good complexion. It can also alleviate fatigue and enhance vigor.

2)    Combing the Hair

This stimulates circulation of qi and blood in the head, alleviates fatigue and refreshes the mind. Fingers work in the hair as well as a comb or brush.

3)    Moving the Eyes

This refers to rolling the eyeballs. Close the eyes, roll the eyeballs from left to right nine times, and again from right to left. Then close the eyes for a while, open them suddenly, breathe in and gaze fixedly at some object. Repetition of this procedure several times a day may clear liver issues and improve vision.

4)    Covering the Ears

Lower and raise the head with the hands covering both ears. Repeat 5-7 times. Keep the mind quiet. Persistence in this exercise may keep one's mind clear. It also can serve as a therapeutic method for dizziness and vertigo.

5)    Clicking the Teeth

Knock the upper and lower teeth together 36 times in bed after waking up. Prolonged practice may strengthen the teeth.

6)    Closing the Mouth

Close the mouth from time to time with the tongue touching the upper palate and breathe slowly and evenly. This helps to invigorate functional activities of qi and produce body fluid.

7)    Swallowing the Saliva

This greatly helps the digestion and absorption of the gastrointestinal tract. Each morning move the tongue up and down in the oral cavity and gargle to collect saliva until it fills the mouth. Then swallow three times, each time swallowing one third of it.

8)    Raising the Qi

This refers to the synergistic action of respiration and elevation of the anus. While slowly inhaling through the nose, the anus is being gently, continuously elevated. When exhaling, the anus is relaxed after being held in the elevated position for a while. Frequent practice is beneficial for qi functioning. For the elderly, it can prevent prolapse of the anus and delay senility.

9)    Calm the Mind

If one maintains a calm mind, is free from distracting thoughts, annoyance and sorrow, and keeps an optimistic attitude, the qi and blood will circulate without obstruction, thus making one energetic and vigorous.

10)   Store the Shen

This refers to the use of the mind, consciousness and thinking. If one can be mentally relaxed so as to keep the mind calm for some time every day, one will have a sound, clear, and quick mind.

11)   Keep the Back Warm

The back should always be kept warm in order to prevent evil wind and cold from entering the body, and to reinforce the kidney and strengthen the lumbar region.

12)   Massage the Abdomen

This is very helpful to digestion if it is done after meals. It can alleviate abdominal distention and treat constipation. Massage the abdomen clockwise and counter-clockwise, 30 to 50 times each.

13)   Protect the Thorax

Massage applied to the thorax can relieve chest oppression, regulate the flow of qi, and enhance the functions of the heart and lungs.

14)   Hold the Scrotum Tightly

Hold the scrotum tightly in the hand for some time in the morning before getting up and at night after retiring to bed. While doing this, close the mouth and breathe evenly. This can nourish the kidney qi, strengthen the lumbar region, and delay senility.

15)   Keep Silent

The vital qi is easily lost if one talks too much, whereas keeping silent can enrich the vital qi. It is good for the health to talk less. This is especially true for the weak and the aged.

16)   Dry-wash the Skin

This can accelerate the circulation of qi and blood, relax the muscles and tendons, and make the skin smooth and moist.