New Year Resolutions
This new year, make it a resolution to pay more attention to your health. We tend to only care for our health when we are feeling sick, and sometimes, it is too late. There is a well-known Chinese Medicine classic text, the Huang Di Nei Jing (The Inner Canon of the Yellow Emperor), that famously states, “Maintaining order rather than correcting disorder is the ultimate principle of wisdom. To cure disease after it has appeared is like digging a well when one already feels thirsty or forging weapons after the war has already begun.”
In Chinese medicine, health is seen both as the result of our genetic make-up and how we live our lives: what we eat and how we eat, how we work and how much we work, how much we rest, and how we manage our stress.
Eating with the seasons, and according to one’s own body constitution or own needs is vital. Eating in moderation. Avoiding too many sweet, spicy and oily/fried foods. Eating as much fresh and freshly cooked foods as possible. Moderating portions and eating only what we need. Being cautious with overindulging. Avoiding eating in a rush, while driving or watching TV. Taking time to enjoy the meal, if possible, with company of family, a friend or a pet. Eating whole foods that are easy to digest, such as whole grains, fruits, fresh vegetables, and light proteins cooked in soups, stews, and stir-fried dishes with little oil.
Balancing work and rest are important for maintaining good health. Overwork can be both physical or mental (e.g., excess thinking). Working too much without proper rest is depleting for the body and, overtime, can lead to illness. Working less is not an option for many of us. Either you are managing two jobs, or work and go to school at the same time, or are a solo caretaker for your young children, taking time off is not always an option. Eating well, getting proper sleep, and resting when possible can help balance out working too much. On the other end of the spectrum, too much rest can also lead to illness. Lack of activity can lead to hypofunction of our body, fatigue, low spirit, and weakness.
Get your body moving this year. It doesn’t have to be a lot, and it doesn’t require a gym subscription. If that’s your style, great. You can also get plenty of exercise in your day by going for a five minute walk every half hour or every hour. Try a yoga or Qi Gong class (there is a very affordable yoga Studio in Northwood – Seva Yoga, and a donation yoga class at Hill Library on Saturday mornings). Moving your body can help with your overall health, and greatly support with stress management.
We all have to navigate stress in our lives. Stress evolved as a survival mechanism, enabling us to react quickly to a life-threatening situation, the so-called fight-or-flight response. The sequence of hormonal changes and physiological responses that help us fight a threatening situation can also overreact to stressors that are not life threatening, such as work pressure, family challenges, traffic, and others. Meditation, either active (going for a walk in the woods) or sitting, can be a good tool to manage stress. The simple, but often forgotten, act of deep breathing can many times get us through a stressful day or situation. Getting adequate sleep, connecting with others, and practicing self-care can all help mitigate stress.
Make it a goal to get good sleep this year. In Chinese medicine, it is said our body's organs function and replenish themselves at different times of the day. When we sleep, our Qi works inwards and takes care of fully restoring and replenishing the body. Nighttime is a yin time of day (versus yang daytime). At night, is when the yin nourishing aspects of our body become more prominent, and yin helps to anchor the shen (our mind), allowing both our body and mind to rejuvenate.
Put yourself first this new year and make well-being a priority. Care for your health, and make sure to include laugher, love, kindness and joy in it.
References
Duran AT, Friel CP, Serafini MA, Ensari I, Cheung YK, Diaz KM. Breaking Up Prolonged Sitting to Improve Cardiometabolic Risk: Dose-Response Analysis of a Randomized Crossover Trial. Med Sci Sports Exerc. 2023 May 1;55(5):847-855. doi: 10.1249/MSS.0000000000003109. Epub 2023 Jan 12. PMID: 36728338.
Maciocia, G. (2015). The foundations of Chinese medicine: A comprehensive text. Churchill Livingstone. Furth C. A Flourishing Yin: Gender in China’s Medical History, 960–1665. Berkeley, CA: University of California Press; 1999.
Understanding the stress response. Harvard Health. (2020, July 6). https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
Unschuld, P. U., Tessenow, H., & Zheng, J. (2011). Huang Di Nei Jing Su Wen: An annotated translation of Huang Di’s inner classic -- basic questions. University of California Press.