Wellness Tips

~~ Updated as of 5/15/16 ~~

"Even the smallest act of caring for another person is like a drop of water -- it will make ripples throughout the entire pond..."

By Jessy and Bryan Matteo

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Disclaimer: All health and wellness information and links provided in this website are for your reference only. Please consult your doctor if you have any doubt at all before trying anything suggested here. Since everybody's conditions are different (especially pregnant women), one thing may work for you but not for others, or vice versa.

免責聲明：在此網站内所有保健資訊只供參考之用．如有任何疑問，請在嘗試任何保健方法之前咨詢您的醫師．要知道每個人的身體狀況都不一樣(尤其是懷孕婦女)，有些方法可能只適合某些人而不是所有人．

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I. GENERAL TIPS

Introduction – Our body is supposed to self-heal itself, but we need to help remove the obstacles. As difficult as life can be, we still want to live, for self and for our loved ones, and no one wants to suffer from illness and everyone wants to be healthy. The irony is: Those who lead a stressful, unhealthy life are the ones who insist “I don’t have time!” (for doing exercises or following wellness tips)”. But thankfully many of us want to be well, just need to find easy routines to incorporate into our lifestyle. Therefore, I am sharing with you some easy-to-follow wellness tips and exercise routines in this website (please finish reading this Wellness Tips page and then go back to the main Health and Wellness page to check out other good stuff).

Balance and Moderation -- We are only humans, some of us have bad habits and once in a while like to indulge ourselves, but it is important to stay balanced and do things in moderation in order to maintain in the healthy path. For examples, we should know that if we go to bed too late, our hormone level will go down; and if we cannot eat less, we need to move (exercise) more, and if we cannot move (exercise) more, we need to eat less, because a balanced diet with moderate food consumption, and routine exercise go hand in hand if we want to achieve weight control and good health.

Stress Management -- We know stress is the biggest enemy of our good health because overall good health includes both physical health and mental health. When we are stressed or angry, our blood pressure goes up, and in traditional medicine (chinese and indian), "anger" weakens the liver, "grief" weakens the lungs, "worry" weakens the stomach, "stress" weakens the brain & heart, and "fear" weakens the kidney. Therefore, it is imperative that we learn how to manage the stress in our work life and personal life. Please refer to my Stress Management page for stress reduction tips.

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II. EXERCISES

IMPORTANT NOTES before you do any physical exercise:

Know your limitation, you are doing physical exercise to get healthier, not to cause harm to your body!

1) To avoid injury to your knees or the part of the muscle that you are working on, always remove your concentration from your knees when you are squatting, or from the bicep/tricep when you are doing strength/weightlifting exercise. Even though you are actually working on those muscles, your focus should always be on the toughest parts of your body: your CORE MUSCLE, i.e., stomach and butt muscle. In other words, let the core/strongest muscle be the driving force for the movement of the muscle that you are working on.

2) To avoid impact to your knees, do not jump with both legs. In some dance routine such as Zumba, or aerobic exercise such as the Wu Xing (five elements: metal, wood, water, fire, and earth http://www.innerjourneyseminars.com/the-five-elements.html), there is a movement of jumping up and down with both legs. I highly recommend that you do not jump with both legs, just alternate the movement between the legs instead.

3) To avoid injury to your joint or tendon, do not engage in abrupt movements. Remember you can still be forceful with just subtle movement. So be mindful of your every move and take things slow.

4) Do not exercise with a full stomach or an empty stomach. Just eat an apple or a banana.

5) Exercise and bone density – We know regular physical exercise is beneficial*, walking, sports (ball games, swimming, and biking, etc.), strength/weight training, Bodyflex**, pilate, yoga, and Tai Chi, etc. Remember though—especially for women—swimming and biking are great exercises that help your heart, lungs, and blood circulation, but neither of these exercises add weight to the bone and therefore will not help promote your bone density. It is because when swimming your weight is in the water, and when biking your weight is on the bike (unless you cycle on your bike in standing position which would help a bit).

*http://www.mayoclinic.com/health/exercise/HQ01676 (seven benefits of regular physical activity)

**http://www.bodyflex.com (power breathing + strength training exercises)

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(1) Xiang Gong (香功) to promote upper body circulation for prevention or relief of repetitive motion disorder. Click here for details.

(2) Qi Gong (氣功) and proper way of doing deep inhale/exhale. Click here for details.

(3) Tip-Toe, Straight-body Small Steps Walk (forward or backward), a popular exercise in Taiwan: Step 1—No shoes nor shocks, tip-toe on both feet (as if wearing 5-inch heels) with closed legs (no gap in between the legs); Step 2—Put hands together (palm facing outward, left hand in front of the right hand), then point straight up (only as straight as you can, don't over stretch it) towards the ceiling with upper arms close to the sides of the head but behind the ears; Step 3—Maintaining the pose from Steps 1+2, walk forward or backward in small steps. Within seconds, you will feel hot and your heart beat will be faster. Practise this exercise for a few minutes or until you cannot do it any more. Take a break and redo it again if you want. Note: Be alert and stay balanced. Do not hurt yourself while doing physical exercise.

Benefits: Help stretch the stomach, spine, and promote bone density, also activate the cardio.

(4) Ping Shuai Gong (平甩功): Stand straight, feet shoulder-width apart, knees slightly bent, count while swinging your arms back and forth, on every 5^th count, the body goes down a few inches but do not stop swinging the arms on each count. Do 10 minutes three times a day, or longer for better result.

Benefits: Help lose weight and promote blood circulation.

http://www.youtube.com/watch?v=Iwh7Z42t6ak

(5) He Gong (和功): Stand straight, feet shoulder-width apart, hold fists and raise both hands on the side, chest out, stop at chest level, then slowly put down both hands slightly forward (not straight down) with open fist (hand flat with palm down). Spine still straight but body slightly lean forward. Do 10 to 30 times before you go to bed at night or on the rise in the morning, in standing or sitting position.

Benefits: Relieve shoulder pain, mitigate spine issue, expand the chest, and improve blood circulation.

http://www.youtube.com/watch?v=Iwh7Z42t6ak (4:00 minutes)

(6) Yao Bai Zhong Ding (搖擺中定): Stand straight, feet shoulder-width apart, relax with knees slightly bend, first swing the right arm forward and hit across the front of the body (lower abdominal area). The same right arm returns and goes to the back of the body (the right side) with the front of the arm now touching the back (the right side). While this is going on, swing the left arm forward and backward exactly the same as described above (this one was hard to describe, so it would be easier to watch the clip for proper movements, see clip below).

Benefits: Improve digestion, help lose weight, mitigate spine issue, improve the back and kidney.

http://www.youtube.com/watch?v=Iwh7Z42t6ak (11:28 minutes)

(7) Zhan Zhuang (站樁), an exercise to relieve back pain and overall circulation New!!

http://en.wikipedia.org/wiki/Zhan_zhuang

http://tinyurl.com/k4ks9r8 (This is a rough Google translation of a website in chinese writing).

For more back care exercises, check out my All Yoga Links page.

(8) Exercises for improvement of kidney function and prevention of urological issues

a. Catwalk (good for men too) -- Walk in imaginery straight line, one foot in front of the other, look straight forward and pull back shoulders. When walking like this, the butt is tight and shifts from side to side, thus massaging the crotch area where it houses very important huiyin 會陰穴 and changqiang 長強穴 pressure points, also the key areas for the important ren, du meridians 任、督二脈. You can also use hot water powerjet to massage this area. See Therapeutic Shower in Acupressure Points section. These points and meridians are important for promoting blood circulation and cultivating inner energy. Also very helpful in mitigating urological issues.

See diagrams in this website:

http://www.360doc.com/content/10/0523/19/1208701_29132791.shtml

b. The following clip is not the video I found before regarding the kidney maintenance exercise, but it has similar movement.

http://www.youtube.com/watch?v=3kKhHquTiCY (12:35 minutes)

The master said this movement has many benefits, including strengthening lower body muscle, boosting energy, improve brain and heart function, also prevention of cancer.

c. Three Exercises to strengthen the kidneys

http://www.youtube.com/watch?v=4CicLXqmtJ8 (1:10, 3:05, 5:38 minutes)

d. 10 Ways To Improve Kidney Function

http://www.kidneycoach.com/901/kidney-function-how-to-improve-naturally/

(9) Pai Da (拍打) Hitting body part to get rid of toxins (ancient chinese method of detoxification)

Ignore the lecture part by Master Xiao

https://www.youtube.com/watch?v=aGzz2GqUd8c (13:24 minutes)

Master Xiao’s clip above does not include eyes and face, so here are my tips:

(i) Eyes -- Close your eyes, then hit/pat the eyes and eye brows gently using both hands (just the fingers not the palm). (See eye exercises in Item #16)

(ii) Face – Use the whole hand (fingers and palm) to hit/pat the face, front and side, and the temples.

Note: I agree with Master Xiao's principles, but do not think hitting the neck is a good idea.

(10) Tui Na (推拿) literally translates as “push and grasp,” and is a sophisticated medical massage style used to treat injuries, joint and muscle problems, and internal disorders.

不一法師讲解自我治疗推拿法〖全集〗(self massage)

http://www.youtube.com/watch?v=KY3rCDiSwDo (17:48 Minutes)

(11) Tendon stretches and joint/muscle exercises: Have flexible tendon, joint and well-built muscle are signs of good health. Do tendon stretches and joint/muscle exercises twice daily once in the morning on the rise and once at night before bed time will help promote circulation and boost metabolism.

a. The following websites are Chinese websites but there are diagrams that show you how to do different tendon stretches, all very useful.

http://tw.myblog.yahoo.com/jw!8wYi3GGQHxkVj8hp4qP870eYQw--/article?mid=7320

http://tw.myblog.yahoo.com/jw!hCYBJ52CRkDT8y8P3BHkO7FSSnKWgZ4r/article?mid=4728&prev=4731&next=4727

b. Item 1 Xiang Gong in this Exercise section is a good exercise that helps promote upper body circulation and strengthen joints in upper body. To go straight to the Xiang Gong page, click here.

c. Tai Chi – Traditional kind or the Taiwanese kind are very good in keeping our tendons and joints healthy. Check outmy Tai Chi pages: All Tai Chi Links (Traditional 24-Form) and All Tai Chi Links (2) (Non-Traditional 18-Form). The wonderful aerobic Wu-Xing exercise can be found in this second web page.

(12) 3-1-2 are 3 acupressure points, 1 breathing exercise (expanding the stomach/diaphragm), and an exercise with 2 legs, all have wonderful health benefits. Details of the 2 exercises are listed below. The info for the acupressure points can be found in the Acupressure Points section following this section.

a. One (1) breathing exercise (expanding the stomach/diaphragm)

http://www.youtube.com/watch?v=iwRY7Z8PsbE&feature=PlayList&p=589CAC3473BF117A&playnext=1&playnext_from=PL&index=80

i. Preferred position: Lay flat on hard surface in a relaxed mood. If not, stand with feet shoulder width apart, straight back, slightly bent knees.

ii. Take a long and deep inhale with your stomach slowly expanding. Hold the breath in your stomach.

iii. Slowly release the breath from your stomach through your nose. Your stomach is supposed to be flattening in slow motion.

iv. Repeat the exercise for as many times as you can.

Benefits: Prevention of high blood pressure, insomnia, and diabetes. Also boost energy. According to the Chinese doctor in this clip, 95% successful rate for 5,000 people practising this breathing exercise.

b. Two (2) legs up-down body stretch exercise

http://www.youtube.com/watch?v=QjAAw3YEOZE&feature=related (11:45 minutes)

Stand with feet shoulder width apart, straight back, slightly bent knees. Raise both hands while slowly squatting. IMPORTANT: In order not to injure your knees, always remove your concentration from your knees when you are squatting. Focus on your strongest parts: CORE MUSCLE, i.e., stomach and butt muscle. When you are ready to get up, slowly raise your butt (with focus still on the stomach and butt), hands come down, and return to the original standing position. Repeat the exercise for as many times as you can.

Benefits: Prevention of cerebral vascular accident, myocardial infarction, and cancer.

Click here to view or download a pdf that includes 3 acupressures points, 2 exercises and more.

(13) Trampoline vs. Jump Rope: Bouncing up and down on the trampoline gives you different health benefits than jump roping. It will not add weight to your bone, so it will not help your bone density like jump roping would; however, it will help promote circulation of the lymph nodes which are part of the body's immune system. The way I do trampoline is: I would add swinging both hands up towards the ceiling upon each bounce, and if you could, rather than having your feet parallel to the trampoline on each bounce, try to point your feet downward (only a little bit, not all the way like doing ballet). Read this article:

http://www.healingdaily.com/exercise/rebounding-for-detoxification-and-health.htm

(14) Upon waking up, do some stretching before getting off the bed. Follow (14) (ii) and (iii) below. Never hop off or get up from bed abruptly!

(15) Before bedtime, do some stretching on the bed and massage your ears: (i) first sit up and put your hands out like pushing something forward very hard, then relax. Repeat this tighten-relax hand-stretch movement for a few times; (ii) then lie down on the bed, with hands raise to the back (palm up facing the ceiling), and legs straight, incorporate twirling the feet in clockwise and anti-clockwise directions. Repeat for a few times; (iii) still in lying down position, point your feet forward (ballet feet), and then bend your feet back toward yourself (upward 90+ degrees). Repeat for a few times; (iv) rub the big toe and the second toe a few times, curl up the toes like saying hello, and then spread the toes apart and together, a few times each movement, both feet, and (v) massage both ears while still lying down. See section below Acupressure Points (2) for details.

(16) Eye Maintenance

a. Eye Exercises

Everyone--especially those who spend hours staring at the TV or Computer screen--should massage the eyes and do eye exercises on a daily basis.

(i) As you return home from a day’s hard work, put a clean towel under running hot tap water (at a temperature acceptable to you, but must be warmer than luke warm), close your eyes and pat them several times with the hot towel (still running under the hot water). After shutting off the hot water, take the cold eye mask out from the freezer, rinse it under running cold tap water, shake off the water over the sink and place the mask over the eyes until the mask loses the coldness. Put the mask back to the freezer.

(ii) Flexing the eye muscle

-- Find a point afar 12 to 15 feet away, imagine yourself as a clock. Look at the point faraway, eyes come back to your face, the middle part of the clock, i.e., your nose. Go back to the far point again, eyes return this time to your face, sideway at 3:15 pm. So each time after your eyes focus afar, the eyes return to different angle on your face, e.g., look down at 6:30, look up to 12:00, look sideway at 9:45, diagonal at 8:10, diagonal at 4:50, etc.

-- Move your eyes around, in circles, in straight lines, vertical, horizontal, and diagonal.

(iii) Hit or Pat and Massage your eyes

-- First close your eyes, then hit/pat the eyes and eye brows gently using both hands (just the fingers not the palm). You can also hit/pat your face (front and side and the temples). This is also mentioned in Item #9 Pai Da 拍打above (same section II).

-- Hold a loose fist for both hands and then use the index finger knuckles to massage the upper and lower eyelids, around the eyes, and the eye brows from center to the end.

Videos on eye exercises:

http://www.youtube.com/watch?v=2cLZQ_CalPQ

http://www.youtube.com/watch?v=qOw7VRjbtTk

http://www.youtube.com/watch?v=vYCVjdJXhDU

Also check out this set of eye exercises from China (最新眼保健操)

http://www.youtube.com/watch?v=WZd6SBRpNdA

b. Good liver = good eyes, i.e., look after your liver and your eyes will benefit.

(i) English articles (2 links)

http://www.liverdoctor.com/look-after-your-liver-and-your-eyes-will-benefit/

http://www.wikihow.com/Make-a-Liver-Cleanse

(ii) Chinese articles (2 links)

http://group.baike.com/dzjk/bbs/CRVoEXlEDWVJVCwdO.html

http://bbs.clzg.cn/thread-2696403-1-1.html 看相關帖子

http://blog.cnyes.com/My/jordan.m217/article452069

Note: Also check out Section III (1)c below on Acupressure Points to relieve Eye Strain.

(17) Yoga: Click here to my All Yoga Links page that covers poses that will help:

a. boost metabolism; b. back care; c. anti-aging; d. weight loss, etc.

(18) Health Maintenance Exercises 37 Video Clips – Click here.

(19) Foot Exercises. Simple foot exercises on the rise in the morning or when lying on the bed before sleep in the evening.

https://www.youtube.com/watch?v=VuRKe_rVjqY

NOTES: (1) The part about flexing the feet outward like ballet leg with pointy toes, and then return inward towards the body, the inward part is more like 95-100 degrees rather than just 90 degrees, it helps better the circulation and tendon stretch, but do what you can never force it. (2) Forgot to include the following part in the video clip: After the part mentioned in Note (1) above, you can also move your feet outward, i.e., left foot to the left and right foot to the right, like this: \ /, and back to regular feet up 90 degree | |. Do it a few times, outward-inward-outward-inward, etc.

(20) Correct posture, cure neck and shoulder pain, etc. Sorry the following very helpful exercise clips (5 total) are just in chinese, but I will summarize and translate to english later.

骨科權威蔡凱宙醫師推荐全身運動 -愛行者北歐式健走專題演講

1/5 http://www.youtube.com/watch?v=4D-dBuG9Rm0

2/5 http://www.youtube.com/watch?v=pRL3OH2mbRM

3/5 http://www.youtube.com/watch?v=s2727K7xCrQ

4/5 http://www.youtube.com/watch?v=OJglqnS6zSM

5/5 http://www.youtube.com/watch?v=e9zdA53mbKQ

以下只是其中一項而已：

雙手托天，閉氣提肛

功效：端正姿勢，改善駝背，防治肩頸酸痛。提升副交感神經，減輕肌肉酸痛。

動作：先吐氣乾淨，再深吸一口氣，雙腿併隴，閉氣提肛，將雙手高舉過頭。用力向上推，好像天要掉下來一樣。眼睛向上注視自己的雙手。閉氣15秒。放下雙手，吐氣到乾淨。再深吸氣進行三次重複動作，歷時約一分鐘。第一週能做到一日五回，一回三次，一次十五秒。再循序漸進。

重點：閉氣提肛，集中肌力。下腹部有張力，姿勢端正，氣通則不痛。

經歷分享 -- 幫助頸椎的運動。Exercises to relieve Spinal Cord Dysfunction.

NOTE: The following article is in chinese, but here is a quick summary of the article: The author of this article said he was experiencing spinal cord dysfunction, but after two weeks of daily badminton game (1-2 hours), he was recovered. Then one day he saw an old man in a park doing an interesting exercise. The old man in his 80's, held two ping-pong balls in each hand, then threw them onto the ground in the park. The old man's eyes followed the balls and his body moved swiftly to pick up the balls. It was such a full body exercise with movements and coordination of the eyes, neck, hands, and feet. The author thought that this old man's exercise with the ping-pong balls is more effective than his badminton game in curing spinal cord dysfunction, and also it does not require a partner so it can be done any time. MY ADVICE is to be cautious and take it easy when picking up the bouncing ping-pong balls. Watch your steps and try not to rush! We are doing exercises to get healthy, not to injure ourselves. Do what you can and don't overdo it!

http://blog.sina.com.cn/s/blog_48bb80490100jt8v.html

III. ACUPRESSURE POINTS / MERIDIAN -- STIMULATION OR PROMOTION OF CIRCULATION

NOTE: There are a few ways to make effective targeting of the acupressure point. You can "press hard" and then "release" and repeat the pattern for a few minutes. You can also massage the point. The preferred way, at least for me, is to press hard and hold for 3 minutes. I said I also liked to use hot waterjet to target the points, what I called "Therapeutic Shower", see #(6) below.

(1) Quick relief of ailments

a. Headache, Sinus

i. Yin Tang Xue 印堂穴 http://www.youtube.com/watch?v=UZO9525uoD0 (0.14 minutes)

ii. Zan Zhu Xue 攢竹穴 http://www.youtube.com/watch?v=UZO9525uoD0 (0:42 minutes)

iii.中醫穴位全公開 https://www.youtube.com/watch?v=iOZvDGKabEg (9:11 minutes)

iv.中醫穴位按摩小撇步 https://www.youtube.com/watch?v=aKfQly-fUtM (5:07 minutes)

b. Stuffy nose, sneezing, runny nose, allergy, allergic rhinitis (nose infection)

i. Feng Chi Xue 風池穴(3:14 minutes) http://www.youtube.com/watch?v=jU3WANawxB8

ii. Yin Tang Xue 印堂穴 http://www.youtube.com/watch?v=UZO9525uoD0 (0.14 minutes)

iii. Ying Xiang Xue 迎香穴 http://www.youtube.com/watch?v=FBqZBTtLIlQ (0:40 minutes)

http://www.youtube.com/watch?v=ZcXgsoZ2HFI (0:18 minutes)

Press vertically helps improve skin condition, press inward towards nostrils helps clear nose congestion (after rubbing both sides of the nose up and down a few times first).

iv. He Gu Xue 合谷穴 http://www.youtube.com/watch?v=FBqZBTtLIlQ (1 :41 minutes)

NOTE: Not for pregnant women

v. Zu San Li Xue 足三里 http://www.youtube.com/watch?v=FBqZBTtLIlQ (3:02 minutes)

c. Eye strain

i. Zan Zhu Xue 攢竹穴 http://www.youtube.com/watch?v=UZO9525uoD0 (0:42 minutes)

ii. Tian Ying Xue 天應穴 http://www.youtube.com/watch?v=-cqYUx8Fgec (0:19 minutes) NOTE: Tip of the eye brow, both sides

ii. Jing Ming 睛明穴 http://www.youtube.com/watch?v=-cqYUx8Fgec (0:50 minutes)

iii. Temples 太陽穴 http://www.youtube.com/watch?v=-cqYUx8Fgec (1:07 minutes)

iv. Massage around the eyes 眼睛周圍 http://www.youtube.com/watch?v=-cqYUx8Fgec

(1:28 minutes) See also diagrams in these websites to check out all acupressure points to relieve eye strain and improve circulation around the eyes

http://www.herbalshop.com/Acupressure/Acupressure_09.html

http://health.people.com.cn/GB/17336585.html

Note: See also eye exercises in Exercise section above #16.

d. Acute stomach ache

Zu San Li 足三里

http://www.youtube.com/watch?v=3kKhHquTiCY (5:02 minutes)

e. Constipation

http://www.youtube.com/watch?v=IzU7HNRbx3c (17:58 minutes)

f. Leg cramp

He Gu Xue 合谷穴

http://www.youtube.com/watch?v=3kKhHquTiCY (0.14 minutes) NOTE: Not for pregnant women

g. Hiccup

Five ways to stop hiccups:

制止打嗝的方法很多，以下5种方法是最简便的自治方法。

Article: http://shanghaimzj.blog.163.com/blog/static/35019058201009103129341/

i. Press middle joint of the middle finger for 1 to 2 minutes.

ii. Press Nai Guan Xue 内關穴 (2:39 minutes) http://www.youtube.com/watch?v=3kKhHquTiCY

iii. Both hands -- Place the thumb on the temple, then use the index finger to press across the eye brow from tip to end

iv. Press Shao Shang Xue 少商穴 (right underneath the bottom corner of the thumb nail, outer side, see diagrams in this website: http://www.360doc.com/content/12/0606/07/9133414_216295209.shtml

v. Sneezing will help stop the hiccup. Shake some pepper in the air, and smell it

(2) Promote immune system

i. He Gu Xue 合谷穴 (0.46 minutes) + exercise (1.06 minutes) NOTE: not for pregnant women

http://www.youtube.com/watch?v=1EuJ11Zudzcc

ii. Feng Chi Xue 風池穴 http://www.youtube.com/watch?v=jU3WANawxB8 (3:14 minutes)

iii. Shen Yu Xue腎俞穴 (3:25 minutes) + exercise (4 :04 minutes)

http://www.youtube.com/watch?v=1EuJ11Zudzcc

iv. Zu San Li Xue 足三里 http://www.youtube.com/watch?v=FBqZBTtLIlQ (3:02 minutes)

+ exercise on Zu San Li Xue http://www.youtube.com/watch?v=1EuJ11Zudzc (4:59 minutes)

v. Ying Xiang Xue 迎香穴

http://www.youtube.com/watch?v=ZcXgsoZ2HFI (0:18 minutes)

Press vertically helps improve skin, press inward towards nostrils helps clear nose congestion.

vi. Da Zhui Xue大椎穴

Benefits: common cold / rheumatism / heat stroke / headache / memory loss, Alzheimer’s / insomnia / lower back pain

NOTE: This acupressure point is on the neck and is a critical point, so be gentle with it, do not hit hard on it, just use your hand to massage it, or better yet, if you have accces to a hot shower, let the hot water run over the back of your neck (which covers the Da Zhui Xue) for about 5 minutes until your forehead and limbs feel warm.

http://www.youtube.com/watch?v=ZcXgsoZ2HFI (2:25 minutes)

http://www.youtube.com/watch?v=JVS3mNroCtc (7:18, 7:27, 9:45 minutes)

vii. Qu Ci Xue 曲池穴 http://www.youtube.com/watch?v=ZcXgsoZ2HFI (2:25 minutes)

(3) Prevent common cold

Da Zhui Xue大椎穴 NOTE: This acupressure point is on the neck and is a critical point, so be gentle with it, do not hit hard on it, just use your hand to massage it, or better yet, if you have accces to a hot shower, let the hot water run over the back of your neck (which covers the Da Zhui Xue) for about 5 minutes until your forehead and limbs feel warm, you will help prevent common cold.

http://www.youtube.com/watch?v=JVS3mNroCtc (7:18, 7:27 minutes, 9:45 minutes)

(4) Relieve rheumatism

http://www.youtube.com/watch?v=ZcXgsoZ2HFI (2:25 minutes)

http://www.youtube.com/watch?v=JVS3mNroCtc (7:18, 7:27 minutes, 9:45 minutes)

(5) Relax and sleep better

放鬆運動安神理氣, 助眠緩情緒http://www.youtube.com/watch?v=756eB1eerqE

(6) 3-1-2 are 3 acupressure points, 1 breathing exercise, and an exercise with 2 legs, all have wonderful health benefits. Details of the 3 acupressure points are listed below. Instructions for the 2 exercises are listed in the Exercise section above.

a. Three (3) Pressure points

i. Zu San Li 足三里 Number 1 Longevity acupressure point

http://www.youtube.com/watch?v=3kKhHquTiCY (5:02 minutes)

Benefits: Immune System, toothache, headache, unstable mood, fever, malaria, night sweat, rhinitis (nasal allergies), crooked mouth or eye, canker sore, neck/spine problem, sore throat, chest discomfort, asthma, palpitation, high blood pressure, and bloating.

ii. He Gu Xue 合谷穴 (see clip for exact position of this acupressure point)

http://www.youtube.com/watch?v=3kKhHquTiCY

Benefits: Headache, dry mouth, sore throat, fever, nose bleeding, toothache, neck/spine problem, periarthritis (shoulder), tennis elbow, wrist pain, prevention of stroke.

iii. Nei Guan Xue 内關穴

http://www.youtube.com/watch?v=3kKhHquTiCY (2:39 minutes)

Benefits: Heart diseases, asthma, cough, bronchitis, pneumonia, tuberculosis.

Click here to view or download a pdf that includes 3 acupressures points, 2 exercises and more.

(7) Head massage: Gently tab your head with finger tips of both hands and massage the entire head/scalp (including the temples). This will help improve heart health and mitigate hair loss. General belief when scalp is massaged, blood flow will be stimulated, which should help increase hair growth.

(8) Ear Massage [Click here to view or download a pdf document I prepared about ear massage and its benefits].

(9) Reflexology (Foot and Hand Massage): Reflexologists work from maps of predefined pressure points that are located on the hands and feet. These pressure points are reputed to connect directly through the nervous system and affect the bodily organs and glands. The reflexologist manipulates the pressure points according to specific techniques of reflexology therapy. By means of this touching therapy, any part of the body that is the source of pain, illness, or potential debility can be strengthened through the application of pressure at the respective foot or hand location. Also see #(6) below. Check out the foot and hand reflexology maps:

(i) Foot Reflexology Map in English: Sole Full Version

(ii) Foot Reflexology Map in Chinese: Sole (v.1) Sole (v.2) With Drawings of Organs

(iii) Hand Reflexology Map in English: Full Version

(iv) Hand Reflexology Map in Chinese: Back of Hand Palm With Drawings of Organs

(10) Full body massage is very beneficial to our health (promote circulation and immune system function, relieve pain and stiffness, reduce stress, anxiety and depression, and improve skin health; http://www.livestrong.com/article/149539-what-are-the-benefits-of-full-body-massage/), and once a week would be ideal but once every two to three weeks would be good too. If you live in the San Francisco Bay Area, email me to get the info to a very reasonable place $20 + $5 tips for a full hour (but you need to get some tips from me before going to this place). My email address can be found at the home page of this website.

(11) Facial Stimulation: Our faces generate grease usually around the nose, around the mouth, and on the temples, even for non-oily skin type. Typically we use warm water to clean the grease from our faces, but I advise you to splash cold water to your face 5 to 10 times (even in winter time) before you use warm water to clean your face. This is to stimulate your brain. Also massage your face and around your eyes for stimulation.

(12) Therapeutic Shower: Target hand-held shower head with hot water powerjet on acupressure points and other parts of your body, the entire head (top, front, back and side), between the eyes (with your eyes closed of course), eye brows, top of the nose, gum, tongue, chest, armpits, around belly button, lower back, palms, knees, top and bottom of the feet, etc.

(13) Soak hands and feet in hot water (add Epsom salt for relax of your muscle and relieve constipation) once a week to promote circulation and to ease muscle strain from: (i) repetitive motion tasks done at home or at work, walking too much (in uncomfortable shoes perhaps), or driving long distance.

(14) Combing the hair and scalp with a comb that has pointy teeth, it will also help stimulate the scalp. Comb through the hair and over your entire scalp slowly and thoughtfully. Use the tip of the comb's point teeth to scratch the scalp (gently please), it will augment the stimulation. See example images of a detangle comb or a comb with pointy teeth.

IV. FOOD AND OTHER REMEDIES

(1) Daily Cleansing: On the rise, rinse your mouth and drink two glasses of water on the rise, don’t eat anything until at least ½ hour later.

(2) Gargling with plain water a few times a day will keep you healthy. Gargle with salt water as soon as you feel discomfort in the throat. I also use salt water on ichy spot, such as mosquito bite. And I find it very effective to cure inflamed gum; I just put a large pinch of salt on the tip of my tooth brush and gently brush over the painful area, I then use my finger to press the salt on the spot for a few seconds, finally I will rinse my mouth. I will apply the salt twice a day after I brush my teeth in the morning and before bed time. Normally after the maximum of 3 days my ache will be gone.

(3) Oil pulling or oil swishing is a traditional Indian folk remedy that involves swishing oil in the mouth. While scientific evidence is lacking to support any systemic benefits of oil pulling, some studies have suggested that it may reduce oral plaque, halitosis, and gingivitis. The practitioner rinses the mouth with approximately one tablespoon of oil (sesame, sunflower, and coconut oils are the most recommended; cold pressed, not roasted or cooking) for 15–20 minutes on an empty stomach (before eating/drinking) then spits it out into toilet (not the sink) and washes the teeth, gums, tongue (softly) and palate thoroughly. According to an Ireland study, coconut oil is the only effective oil used in oil pulling that can stop growth of Streptococcus bacteria and is therefore recommended for oil pulling. [From Wiki]

http://www.theiflife.com/coconut-oil-use-3-oil-pulling/

http://blog.integrativenutrition.com/2013/04/the-health-benefits-of-oil-pulling

(4) How to strengthen your throat and esophagus muscle to prevent dysphagia (difficulty in swallowing)?

http://www.webmd.com/digestive-disorders/tc/difficulty-swallowing-dysphagia-overview

(i) Chinese way – Drink one glass of water very slowly, in 30 to 50 sips, one sip/swallow and one kegel muscle contraction, when we contract the kegel muscle, the rectum muscle is also contracted.

Original article老和尚傳授長壽密法 ==== 吞口水提肛法

http://tw.myblog.yahoo.com/jw!t402JI.ZQkdrbKqSEe12/article?mid=1242&prev=1243&next=1241&l=d&fid=18&sc=1

(ii) Western way -- Chin dips, suck and swallow, airway exercises, swallowing exercise with held breath, read details in

http://www.livestrong.com/article/357127-ways-to-strengthen-the-esophagus-muscle/

(5) Organic Fruits and Vegetables: Food with Most and Least Pesticides (one link)

http://www.diseaseproof.com/archives/healthy-food-organic-fruits-vegetables-most-pesticides-least-pesticides.html

(6) Alkaline vs. Acidic: Sweets, dairy (except those with probiotics such as yogurt) and meat are acidic. Most fruits are alkaline and Lemon is one of the most alkaline.

Acid and Alkaline Forming Food (four links):

http://www.alkaline-alkaline.com/ph_food_chart.html http://phbalance.wikispaces.com/Lemons+Alkaline%3F

http://www.rense.com/1.mpicons/acidalka.htm

http://www.angelfire.com/az/sthurston/acid_alkaline_foods_list.html

http://www.ehow.com/about_5329522_foods-acid-alkaline-stomach.html

(7) Tomatoes Cooked vs. Raw (Lycopene): Cooked Tomatoes vs. Raw Tomatoes (two links)

http://www.sciencedaily.com/releases/2002/04/020422073341.htm

http://www.healthcastle.com/lycopene-prostatecancer.shtml

(8) Ripe Banana vs. Raw/Green Banana (two links):

http://tinyurl.com/msefee

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=7

Excerpt from past the middle of the page, under the How to Select and Store section. Read more from the website:

For the most antioxidants, eat fully ripened fruit: Research conducted at the University of Innsbruck in Austria suggests that as fruits fully ripen, almost to the point of spoilage, their antioxidant levels actually increase.

(9) Very effective special recipe for cleansing (chicken pox, etc.): Cook fresh or canned sugar cane, carrots (4 to 5 sticks cut in small pieces), and rock candy in water. Bring to boil, then turn down the fire to slow cook the sugar cane and carrots until the carrots are soft. Put only one small piece of rock candy at the beginning (add more later if necessary), because the carrots and sugar cane are sweet already. Rock candy helps lower the "heat" in the body, which is believed in Chinese traditional medicine to be the cause of sickness, like what they call "free radicals" here in the United States. I also add a bunch of cilantro and parsley (chopped to 1-inch pieces) towards the end.

(10) Boost immune system: Cook one onion (cut in quarters) and a big bunch of garlic in Trader Joe’s organic vegetable broth.

http://healthyeating.sfgate.com/onions-good-immune-system-3954.html

(11) Heal internal and external hemorrhoids using Vinegar

NOTE: Remedy for external hemorrhoids: Pour 16 oz vinegar to a small pot and cook to boil, then pour the boiled vinegar into a small mouth ~3-inch diameter glass jar and let the vapor go up to the butthole and let the steam heal the sore spots. Several websites recommended only apple cider vinegar, which is also my favorite vinegar. But I have also found Heinz all natural distilled white vinegar to be effective. According to the following website, vinegar is good for internal hemorrhoids too, read more:

http://www.wikihow.com/Get-Rid-of-Hemorrhoids-Naturally

Apple Cider Vinegar has many other benefits. Click here to read the pdf chapter on vinegar from Mikhail Tombak's book "Can We Live 150 Years? Your body maintenance handbook". Read especially the first two paragraphs on why you should take Apple Cider Vinegar and avoid other types of vinegar.

(12) Ginger: Last year (2012) I had a bad case of a combined sore throat, cough and chest congestion and ginger was my life savior at that time. I did not chew the hard ginger candy from Indonesia (印尼新亞薑糖) but rather just let it dissolve around my throat. I also sipped hot ginger tea from Taiwan (台灣黑糖薑母茶). Ginger is known for its anti-inflammatory properties as well as its ability to help settle upset stomachs. Ginger is especially helpful in the treatment of nausea and vomiting from motion sickness, flu or morning sickness. You can use ginger in one of several ways, either by making herbal tea from fresh ginger, or eating candied ginger. Additionally, you can take ginger supplements, available from health food stores, or drink ginger ale as long as it contains real ginger. Ginger has been found to help accurately lower blood pressure in a safe and effective manner but Ginger can thin the blood too, so consult your health care practitioner if you take blood thinners before you use ginger in large quantities.

NOTE: Warnings from various sources à Take ginger only in the morning and never at night, and summer rather than winter.

(13) Supplements –

a. Coenzyme Q10 (boost energy and immune system, help strengthen heart muscle and regulate blood pressure, etc.) (one link)

http://en.wikipedia.org/wiki/Coenzyme_Q10

b. Grape seed extract and red wine extract (antioxidant, improve cardiovascular and gastric health).

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=40

NOTE: Always check with your doctor before starting any supplements.

V. OTHERS

(1) Hormone for men and women

a. Hormone Replacement Therapy (HRT):

Click here to read a pdf chapter on men’s health from Suzanne Somers' book "The Sexy Years: Discover the Hormone Connection"; Ladies: please share with your male friends or family members. The men's health article is included here to raise awareness of men's hormone situations. As far as using synthetic or bioidentical/natural hormone replacement therapy (HRT), it will require more studies before one decides to take any HRT, synthetic or natural. Due to the associated health risks, doctors have started discouraging the use of synthetic HRT since a few years ago (mainly for women), but there are risks associated with the bioidentifical HRT too (see link if you are interested: http://en.wikipedia.org/wiki/Bioidentical_hormone_replacement_therapy).

b. We (men and women) all will experience depletion of hormone, bone density, etc., as we age. I would much prefer natural remedies such as food source to replenish hormone. I have found a chinese article about natural food for replenishing hormone. Not sure if I have time and energy to translate it to english, will see.

c. When we go to bed too late, our hormone level drops too, so that's something I myself need to improve upon!

Read these articles about how lack of sleep affects your hormone growth (two links):

http://tinyurl.com/ye6nhyj

http://www.livescience.com/health/070402_sleep_testosterone.html

(2) As soon as you get in your car, make sure to open your car window to vent out the dead air before turning on the air conditioning. In a report released in 2006, “Toxic at Any Speed: Chemicals in Cars and the Need for Safe Alternatives,” researchers detail how heat and ultraviolet (UV) light can trigger the release inside cars of a number of chemicals linked to birth defects, premature births, impaired learning and liver toxicity, among other serious health problems. Read this article:

http://environment.about.com/od/pollution/a/toxic_cars.htm

(3) Don't leave bottled water or food inside the car and don't drink the water or eat the food that have been left inside the car for a while. First, the heat will speed up the spoilage of the food and it will also release cancer-causing toxins which 'leak' from the plastic bottle into the water.

(4) Watch out for skin exposure to sun when outdoor, and including the left side of your face and your left arm when driving. Wear sunglasses, a hat and long sleeve shirt (for protection of your eyes and skin). Put sunscreen on (and sunscreen lip balm) if you are going to be outdoor for longer than 1/2 hour, even in gloomy weather.

(5) Some solutions for Insomnia

http://blog.wellnesstips.ca/blog/?p=213

(6) Advice #1 for ladies: Always taking a big scarf with you to protect your head, neck/throat, and stomach. These are important areas to protect in order to prevent sickness. Fold the scarf and keep it in your handbag.

(7) Advice #2 for ladies: Use natural cosmetics and deodorant. Shop www.Sephora.com (just one of the vendors, you can do you own research on the internet.

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