Nourishing Health for Seniors According to Chinese Medicine · · 2017-05-19People of Ancient...

Nourishing Health for SeniorsAccording to Chinese Medicine

……..Different Stages of Life……….

GoldenYears

•

••••

• Physical changesEx: Hair, body weight, stamina

• Get sick easier, slower recovery

• Naturally less Qi and Blood• Does not mean no longer

healthy • Need exercises and dietary

intakes more suitable for the golden years

YellowEmperor’sInnerClassic

“

”

Opening highlights:People of Ancient times, who knew the Way:• They lived according to Yin and Yang• They ate and drank with moderation• They had regularity in daily living• They did not exhaust themselves with

meaningless laborHence,• They lived to the maximum years given

by Heaven

YangvsYin

Yang Yin

Sun Moon

Day Night

Heat Cold

Activity Rest

Energy Form

Backofbody Frontofbody

••

–

–

• Optimal health is– Adequate Qi/Energy and Blood– Harmonized Yin and Yang

• Diseases are mainly caused by the six evils and the seven emotions– Six Evils: wind, cold, summer

heat, dampness, dryness and Fire

– Seven emotions (too much or too little/suppressed): joy, anger, worry, brooding, sadness, fear and fright

Nourishing Health Basics

• Sources of Qi and Blood. – food: whole foods, not processed– sleep and rest

• Exercise moves Qi and Blood to flow freely throughout the body.

• Obstruction & stagnation leads to pain

• Regularity is key in preserving health

• Nature thrives on regularity. – After spring, comes summer and

so forth. The four seasons are regular and distinct.

•––

••••

–


• The human body is a micro-universe, a micro-nature. A regular routine is what preserves its health and vitality.

• Follow the rhythm of nature. • Regular routine includes

– regular meal times– regular work and rest schedules– regular exercise

• “Fish for three days and dry the net for two days” (lack of perseverance) cannot be considered regular!


•

•

•

• “ ”

Nourishing Life Basic Principles

•••

•

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Basic Principles

• Regulated Diet/Dietary habits

• Good sleep habits• Regular check-ups,

balancing with food and herbs

• Care for the Body: Suitable Exercises and Massage

• Positive Emotions

• FoodisanimportantsourceofQiandBlood.

• FoodrequirestheYangQiaswellastheQiandBloodoftheSpleenandStomachtodigestandtoabsorbthenutrients.Thereforeahealthydigestivesystemisvital.

• Cookedandwarmfoodareeasytodigestandhencenotaburdentothedigestivesystem.

: Principle#1:RegulatedDiet

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•

•

• RawandcoldfoodconsumemoreYangenergyoftheSpleenandStomachfordigestion,henceaburdenforthedigestivesystem.

• Onlyifthefoodcanbedigestedwouldthenutrientsbeabsorbed.Undigestedfoodequalsnonutrientsabsorbed!

• Keepbowelsmoving.Donotclogupthedigestivesystem!

•

•

• ,


• Thereforebasedontheabove-mentionedkeypoints:

– Grainsshouldbeservedasastaple

– Complementwithvegetablesandfruit

– occasionally,supplementwithmeatandeggs

•

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–

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• Eatmorewarm,cookedfoods

• Avoidgrilled,friedfoods• Eatatregularhoursand

bejust80%full!


• • • ,

“ , ,”

“Forbreakfast,eatlikeaking;forlunch,eatlikeacommoner;fordinner,eatlikeabeggar.”


Good Food Choices

• He Tao (Walnuts): Tonifies Kidneys, warms Lungs, moistens bowels and facilitates bowel movement

• ,

•

• Bai He (Lily bulb): Moistens the Lungs, clears the Heart and quiets the Spirit.

Good Food Choices

•

• Lian Zi (Lotus seed): Tonifies Spleen, stops diarrhea, tonifies Kidney, nourishes the Heart and calms the Spirit

Good Food Choices

•

• Yi yi ren (Job’s tears): strengthens the Spleen, resolves dampness, clears damp-heat

Good Food Choices

•

• Gou qi zi (Goji berries): Enriches the Liver and Kidney Yin. Brighten the eyes

Good Food Choices

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• Shan yao (Chinese Yam): Tonifies the Spleen and Stomach. Tonifies Lung Qi and Kidneys

Good Food Choices

•

• Chi Xiao Dou (Adzuki bean): promotes urination, reduces swelling, clears damp heat, disperses Blood stagnation, reduces swelling and toxins, drains pus

Good Food Choices

•

• Lu dou (Mung beans): Dispel summerheat, clears heat and resolves toxins, antidote for toxic herbs

Good Food Choices

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• Hong Zao (Jujube dates): Tonifies the Spleen and reinforces the Qi, nourishes the Blood and quiets the spirit

Good Food Choices

•

• He Zi Ma (Black sesame seeds): Good for the Liver and Kidney. Nourishes the Blood. Moistens dryness and lubricates intestines.

Good Food Choices

Lotus Seed Lily Bulb Soup: Calm Spirit

• 1oz(30g)• 1oz(30g)• 1oz(30g)

• 1: • 2:

40

•

• Lotusseeds1oz• Lilybulb1oz• ChineseYam1oz

• Step1:Rinseallingredients• Step2:Inapot,addall

ingredientswith6cupswaterandbringtoboil.Cookovermediumheatfor40minutes.Seasontotastewithsalt.

• Drinksoupandeatcontents

: Egg, Goji Berry & Dates Soup Nourish Liver and Tonify Blood

• 1 • 1oz(30g)• 6 • 6

• 1:

• 2:1.5

40 •

• Egg1• Gojiberries1oz• Red&Blackdates6each

• Step1:Boiltheeggandpeel.Rinseallotheringredients

• Step2:Inapot,addallingredientswith1.5cupswaterandbringtoboil.Cookovermediumheatfor40minutes.

• Drinksoupandeatcontents

Congee• NourishesSpleenand

Stomach• moistensintestines• the“RenShen/Ginseng

soup”forthecommoners• Grainshaveverystrong

vitality.Onesmallseedcangiveagoodharvest.Dailyconsumptionisgoodforhealth.

• Suitableforthosewhohavesufferedalong-termillness,pregnantwomanandseniors

• milletporridge• oatmeal

• • • •

•

• •

Simple Congee Recipe

1. 30

2.

3. 330 10

4.

1. Washriceandplaceitincoldwaterfor30minutes.(Seebelowforricetowaterratio)

2. Bringwatertoaboilandthenputinrice.3. Allowricetocookonhighheatfor3

minutes,andletitsimmerforabout30minutes.Stircontinuouslyinthelast10minutestoensurethecongeethickens.Also,atthelast10minutepoint,addinalittlebitofoilandsalttotaste.

4. Ifyouwishtoaddothervegetablestothecongee,youmaydosoafterthecongeeiscookedorcookthevegetablesseparatelyandaddthemtothecongeewhenserving.• Ratiobetweenriceandwater:• Thick:1cupriceto8cupswater• Medium:1cupriceto10cupswater• Watery:1cupriceto13cupswater

Food Consumption and the Four Seasons

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• Weatherchangesinfourseasons• Natureofeachseasonaffects

bodydifferently• Bodyrespondstothesechanges• Eatseasonalfoodsthat

correspondtotheexternalenvironment

• Helpsourbodyadapttoseasonchanges

• Alsoconsider:organic,minimizeprocessedfoods

Spring Highlights from Yellow Emperor’s

Inner Classic:• There are three months in Spring• It is a time of generation and

sprouting• Rest at night (dark) and rise early • Take wide strides and relax the

hair• Give life and do not stunt it• Going against it harms the Liver

and in the Summer, can change to cold

Spring• • •

•

• SeasonofBirthandGeneration

• BelongstoWoodElement,theLiver

• Reducesourflavorsandincreasesweetandpungentflavors– HelpstheLivertoregulate

theQi• Examples:

– Onions,leeks,leafmustard,mushrooms,freshgreenandleafyvegetables

SummerHighlightsfromYellowEmperor’sInnerClassic:• TherearethreemonthsofSummer• Itisatimeofgrowthandblossoming• Restatnight(dark)andriseearly• Donotgettiredofthesun• Donotletthemindbeangry• GoingagainstitharmstheHeart,andcanleadtoillnessinAutumnandintheWinter.

Summer

• ”• •

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• SeasonofGrowth• BelongstoFireElement,theHeart• Hotweathercancausevigorousflow

ofQiandBlood- Iftoomuchsweating,consider

sourandsaltyflavor- Foodstokeepbodycool:bitter

gourd,watermelon,tomatoes,mungbean,cucumber.

- Eatmorevegetablesandfruittostimulateappetiteandprovideadequatefluids

• Warmandcookedfoodstoeasedigestion

AutumnHighlights from Yellow Emperor’s Inner Classic:• There are three months of Autumn• It is a time of gathering and

balance• Rest early and rise early• Rise together with the chicken • Let the mind be tranquil•Gather the spirit and let the

Autumn Qi be balanced •Going against it harms the Lung,

in the Winter leads to illness.

Autumn

• “ ”• ••

• ( –

(

• SeasonofGathering• BelongstoMetal,theLung• Tendencytowarddryness• Goodtoeatmoisteningfoods:

lilybulb,whitefungus,nutsorseeds,pear,honey

• Goodtoeatfoodwithsourflavors(pineapple,apple,grapefruit,lemon–preventlossofbodyfluids)

• Andreducepungentflavors(onion,ginger,peppersinduceperspiration)

WinterHighlights from Yellow Emperor’s Inner Classic:• There are three months of Winter• It is a time of storage and

concealment• Rest early and rise late, and wait for

the day light• Let the mind enter into hiddenness• Away from cold and draw near to

warmth • Avoid leakage (sweating) from the

skin, as the qi can be quickly snatched• Going against it harms the Kidneys,

and in the Spring, causes illness.

Winter

• “ ”• •

•

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• SeasonofStorage• BelongstoWater,theKidney• Consumeappropriatefatsandhigh

proteinfoods:mutton,beef,goose,duck,eggs,Chineseyam,sesame,glutinousrice

• Eatmorefoodwithbitterflavorsandreducesaltyflavors– promotehealthyheartand

reduceworkloadofkidney:apricot,asparagus,celery,coffee,tea,grapefruit,kale,vinegarandwine

• Cautionover-eatingorhighcaloriefoodscauseexcessiveheattoaccumulateinLungsandStomach

Principle#2:GoodSleepHabits

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• Comfortableandquietenvironment

• Eatrightatnight• RegularExercise• Risingandrestingwithregularity

: Principle#3:Regularcheck-ups; BalancingwithChineseherbs

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• Annualcomprehensivehealthcheck-up

• Careandnourishmentduringseasonalchange

:••

TakeappropriateChineseherbalsupplementsifneeded:• Forexample,thereisYinDeficiency:LiuWeiDiHuang

Wan(RehmanniaSix)maybeappropriate• PleaseconsultwithalicensedTraditionalChinese

MedicinepractitionerpriortotakingChineseherbalsupplements

: Principle#3:Regularcheck-ups; BalancingwithChineseherbs

• •

• Exercise is the source of life• Choose preferred exercises

based on one’s own age and health condition

: Principle # 4: Suitable exercises

• Chinese traditional exercises for preservation of life

• The relationship between meridians and health

• Meridians are the passageways in which the Qi and Blood circulate.

• There are twelve primary meridians in the body as well as twelve muscle meridians. If the muscle meridians become too tight or too lax, we might experience joint or muscle pain. In addition to that, the internal organs would be affected too.

••••


• Tai Ji Quan, Yi Jin Jing and other exercises help to release tensions inside joints, sinews and ligaments as a result of poor habits or postures. These exercises help to soften sinews and ligaments and make them more supple. Exercises also help to strengthen one’s bones and help one to achieve longevity.

•


Five Animal Play• Exercise developed by Hua Tuo, a

famous ancient Chinese physician.• Quite popular amongst the general public

and also one of the fitness methods that has been passed on for the longest time.

• Mimics the actions of five animals:– tiger, deer, bear, monkey and crane.

• Active on the outside, quiet on the inside; – Seeks tranquility amongst movements– Embraces both movements and

tranquility– Powerful, yet gentle– Nurtures both the physical as well as

the internal aspects of the body

••

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• " " "" " "


: Principle#4:Suitableexercises

•• GoingtothegymvsdoingTaiChi,whichoneisbetter???


• “ ”

• “Gym exercises” work on the muscles. Exercises in the gym keep our muscles firm and strong.


•

• Tai Chi or any Chinese traditional exercise is aimed at strengthening the internal organs. Doing Tai Chi is like giving your internal organs a massage! While it is important to keep our muscles firm and strong, we also want to keep our internal organs functioning properly.

Stomach 36• 4

– “ ”–

– 10

• Location:4fingerwidthsdownfromthebottomofyourkneecap.Ontheoutersideoftheshinbone.– MassageSt36frequentlyisfarmoreeffectivethandrinkingchickensoup.

– Boostsimmunity,aidsdigestion,helpswithgeneralweakness,evenpsychologicaldisorderssuchasnervousnessandinsomnia

– Massageeverydayfor10minutestomaintaingoodhealth.

MassageAcupuncturePointstoGoodHealth!


Spleen 6 ( beauty spot)•

– –

– !–

• Location:3cundirectlyabovethetipoftheinnerankle,behindthebone– TonifiesBlood,helpswithnumerousdigestiveissues,andsleep

– Keypointformostgynecological,menstrualandbleedingdisorders

– Regulatesmenses,helpstolightendarkspotsaswellasreducewrinkles.Alsohelpswithskinallergies.

–Massageeverydaytomakeyourselfmoreyouthfulandbeautiful!

– CAUTION:AVOIDUSEINPREGNANTWOMEN


Kidney 1• 1/3

–

– 10

• Location:Indepressionfoundonthetopone

thirdofthesoleofthefoot,inthedepressionformedwhenthefootisplacedinplantarflexion– Strengthenstheconstitution,helpstoachievelongevity.MakestheKidneyEssenceabundant,improveshearing,sight,andenergylevel.Helpstomaintainstrongkneesandlowerback.

– Aftershower,usethethumbstomassagethispointforabout10minutes.


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Bodyareas• Headandneck• Ears• Sides(DaBaoPoint)• Abdomen• Arms/hands• Legs/Feet

Principle#5 Positiveemotions

• Stayopen-minded,cheerfulandoptimistic.

• Apositiveattitudecanhelpstrengthentheimmunesystemandincreaselifespan.

• Laughterkeepsyouyoung!!!

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• Bekindtoothers.• Loving-kindnessbreedslongevity.☺

•

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• Avoidbeingoverly-sentimental

• Lifeisfun,soenjoyit!• Nothingbeatspositiveemotions!!

• • •

!


Disclaimer:Thecontentofthispublicakondoesnotnecessarilyreflecttheviews

orpoliciesoftheUSDepartmentofHealthandHumanServices,nordoesmenkonoftradenames,commercialproducts,ororganizakonsimplyendorsementbytheUSgovernment.PleaseconsultwithyourphysiciansorChineseMedicineprackkonersforappropriatemedicalcareandtreatment.

AUTHORS Tzu-YiMarionWei,L.Ac.

ElenaLee,L.Ac.,PharmD

CO-AUTHOR,ADVISOR JunWang,PhD

BernenJenkinsEndowment

AsianAmericanResearchCenteronHealth

UCSFHelenDillerComprehensiveCancerCenter

AsianAllianceforHealth

ChineseCommunityHealthResourceCenter

With thanks to the funders of this project:

References• HuangDiNeiJingSuWen:AnAnnotatedTranslationofHuangDi’s

InnerClassic–BasicQuestions,PaulUUnschuldandHermannTesenow,UniversityofCaliforniaPress.2011

• ChineseHerbalMedicineMateriaMedica.Edition2.DanBensky,etal.EastlandPress,1993.

• “Whydifferentfoodsareconsumedeachseasonandwhataretheirhealthbenefits?”ByDangYiMD,PhD,http://www.shen-nong.com/eng/lifestyles/food_diet_advice_season.html

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