Ageing gracefully with TCM Hong Hai The Renhai Clinic 仁海堂 www.renhaitang.com.sg 24 March 2013 A talk sponsored by the Council for the 3 rd Age
What is the secret of vitality and longevity as we reach our middle years and beyond? Are TCM methods compatible with those of Western medicine for promoting health and vitality?
彭祖 Peng Zu, longest-lived man in history Legend has it that Peng Zu (Shang era, circa 1500 BC) to age of 800 years (130 by modern count). He was famed for his attention to diet as a means to longevity. The “Hall of Longevity” in Sichuan dedicated to him.
The world’s oldest showgirl, age 86 At 71, Dorothy Dale Kloss had a new career with the Palm Spring Follies Just half a dozen years earlier, she had overcome a bout with colon cancer. When the doctor started to warn her, “ Now, Dorothy, in five years…,” she answered, “ I don’t want to hear about that…When the time comes, that’s it .” “Good times and bum times, I’ve seen them all and, my dear, I’m still here.” Guinness World Record 2005
Shigeaki Hinohara, 100 One of the world's longest-serving physicians and educators. Since 1941 at St. Luke's International Hospital in Tokyo “We all remember how as children, when we were having fun, we often forgot to eat or sleep. I believe that we can keep that attitude as adults, too.” “All people who live long regardless of nationality, race or gender share one thing in common: None are overweight.”
Hinohara at 100 (Oct 2011) News Shigeaki Hinohara marked his 100th birthday on October 4 by contemplating the potential for celebrating his 110th. "Now I have a major goal on what to do towards 110 years old and would like to stay healthy to see a spiritual world and a nuclear-free world realised while teaching children [about the significance of life and peace]," said Hinohara, honorary president and chairman of the board of trustees of St. Luke International Hospital in T okyo. " We can endure any sufferings if we always have an attitude to walk looking up.” "The fact that Japan experienced the earthquake disaster made me feel even more that I would like to live ten years more. I want to live on to see Japan recover, " wrote Hinohara in his latest book, "Shigeaki Hinohara, 100 Years Old."
What did these three persons of extraordinary vitality have in common?
The Answers… A zest for life “Mind over matter” Spirit strong – manage their emotions well Disciplined life routine
Is there such a thing as the “elixir of life” that enables us to beat mortality and live forever?
Life span is limited by two main factors Critical illnesses that eventually cause 1. death Limited life of body organs and the 1. ability of cells to multiply and regenerate in the body
Chinese secrets of longevity Qinshi huangdi 秦始皇帝 tried to find the “elixir of life” after he conquered all of China and became the most powerful man on earth He thought he could also conquer death, and sent his physicians everywhere to find the magic potion that would give him eternal life.They came up with a pill that contained mercury. He died prematurely at the age of around 50. The elixir of life has never been found
The Chinese on Life Span The Chinese classic Huangdi Neijing 黄帝内 经 recorded 2000 years ago that man’s natural life span is about 100 years, unless he does not take care of himself and dies earlier unnecessarily of illness Most men fall short of that because they do not live healthy lives
Health Cultivation 养生 from the Yellow Emperor’s Classic 黄帝内经 上古之人，其知道者； 法于阴阳，和与术数。 饮食有节，起居有常； 不妄作劳，故能形与神俱 The ancients knew the tao and understood the way of yin and yang, and how to cultivate health: moderation in food and drink, regularity in living habits, avoidance of o ver-exertion , the body and spirit in harmony 14
Health Cultivation 养生 虚邪贼风，避之有时； 恬淡虚无，真气从之 精神内守，病安从来。 Know when to avoid climatic stresses , live a placid life with plain needs, maintain the defensive forces in the body keep yourself in good spirits: How then could one fall ill? 15
Moderation in diet Eat 80% full Moderate quantities of various kinds of food
The Use of Herbs Herbs and other natural materials in the Chinese medicine can help to: balance the body for health and longevity improve flow of qi, blood and body fluids
Tonics (restoratives) T onics can make up for deficiencies or excesses in the body. Yang tonics, yin tonics for the kidney, liver, heart, lung and digestive system These must be customized to your current body state constitution
Tonics In TCM, one man’s meat (tonic herb) is truly another man’s poison: Ginseng : Korean ginseng, Chinese ginseng 人参 and American ginseng 西洋参 are all different and can cause harm if used incorrectly Cordyceps 冬虫夏草 is a “kidney yang” and lung tonic, but there are better (and much cheaper) alternatives for most people Wolfberry seeds 枸杞子 are mild yin tonics for the kidney and liver, hence also good for the eyes Huang qi (astragalus) 黄芪 is an excellent qi and blood tonic suitable for most people
Chinese herbal supplements The pi 脾 and shen 肾 are the organs most directly related to cultivating longevity Pi vulnerable to si 思 (contemplation, or anxiety) and irregular/oily diet. Decline in pi leads to deterioration of qi and shen Shen is vulnerable to fear, overstrain and a detriorating pi Tonics for qi , shen and pi are the most commonly used in TCM
Common Qi tonics American ginseng 西洋参 Chinese ginseng 人参 Dangshen 党参 Astralagus 黄芪（北芪） Shanyao 山药（淮山） Sheng mai san 生脉散 Buzhong yiqi tang 补中益气汤
Some common pi and shen tonics Pi 脾 Si jun zi tang 四君子汤 Xiangshi yangwei wan 香砂养胃丸 Shen lin baizu san 参苓白术散 Shen 肾 Cordyceps 冬虫夏草 Wolfberry seeds 枸杞子 Liuweidihuang wan 六味地黄丸 Shen qi wan 肾气丸
Regularity Be in harmony with natural (yin-yang) cycles in the body. Go to bed and rise at regular times, but sleep longer in winter and less in the summer (follow the sun) Yin In the afternoon, yang During the Evening is a is declining; morning, yang time to relax as is rising – the activities yin rises: no should body can put in strenuous gradually slow the most physical mental down physical and activity mental activity Yang Morning Noon Night Evening
Avoid over-exertion Work stresses 饮食男女 “eat drink, man woman” Retention of essence
Prevention of life-threatening diseases Coronary heart disease, stroke, cancer, diabetes Peace of mind, diet and exercise are the keys to reducing chance of serious illnesses (common to both Chinese and Western medicines) Differences in emphasis, and on what constitutes good exercise and diet, and how to achieve peace of mind
What kind of diet ? Meat versus plant-based food (vegetables, fruits, cereals) TCM prescribes balance But balance depends on the person’s constitution
What kind of diet ? In Western nutritional science, there are many schools of thought, most directly conflicting “Atkins diet” suggests diet low in carbohydrates and high in protein, including meat proteins Mediterranean diet Vegetarian diets (Dean Ornish, Colin Campbell, and Caldewell Esselstyn) – are recommended as the best protection against heart disease, stroke, cancer. TCM diet is guided by the person’s constitution
TCM Classification of Constitutions Balanced and Peaceful 平和体质 1. Qi deficiency 气虚体质 2. Yang deficiency 阳虚体质 3. Blood deficiency 血虚体质 4. Yin deficiency 阴虚体质 5. Phlegm-Dampness 痰湿体质 6. Damp-Heat 湿热体质 7. Qi stagnation 气郁体质 8. Blood stasis 血瘀体质 9. 28
Examples Qi deficiency: weak (shortness of) breath, fatigue, less desire to speak, sweating, tender and swollen tongue with tooth imprints Qi stagnation: often emotionally-induced. Appears introverted, slight depression, sensitive, usually thin in physique, irritable, fullness in chest, poor sleep, excessive sputum, lightly red tongue with thin fur • Yang deficiency: cold body and limbs, weak muscles, aversion to cold, preference for hot food, pale lips, sweating, loose stool and excessive urine, impotence. • Yin deficiency: can be induced by overwork, loss of blood, excessive sex. Marked by body thinness, internal heat, feverish sensation in palm and soles, dry mouth, preference for cold drinks, red tongue with scanty fur 29
What kind of exercise? Cardio-vascular exercises (vigorous jogging/swimming) – can improve quality of life (more alert and feeling of well being) but effect on longevity and prevention of serious diseases Walking
Chinese exercises Less emphasis on vigorous cardio-vascular exercises Taiji and qigong analogous to engine tuning for your car Balancing mind and body Hua Tuo – the door that is opened regularly does not rust . “ Use it or lose it ”
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