Dr. Ji emphasized that "dietary nourishment" extends beyond mere nutrition. It requires "moderation in eating" and "eating one less bite." The Chinese character for "life" (命) itself implies saving that extra bite, as many illnesses stem from overeating. Ancient wisdom cautions: "Excessive eating harms the stomach and intestines," "Rich foods can breed severe boils," and "Never eat until overly full."The saying "Being able to eat and drink excessively is unhealthy; knowing how to eat and drink is healthy; indulging recklessly invites disaster" is profoundly insightful.
Second is "medicinal nourishment." In traditional Chinese medicine, "medicine" encompasses herbal materials, decoction pieces, and prepared medicines, most of which relate to food—embodying the principle that "food and medicine share the same origin."From grains to fruits, vegetables to seeds, leaves to roots, flesh to bones—many substances serve dual purposes as both medicine and food. Examples include coix seed, lily bulb, pear, lotus root, longan, lamb, scallion, ginger, jujube, Chinese yam, wine, vinegar, egg, sea cucumber, and abalone.Consider the first formula in the Treatise on Cold Damage and Miscellaneous Diseases: Guizhi Decoction. Four of its five ingredients are commonly found in kitchens. Yet the principle remains: balance is paramount, harmony is fundamental. When balanced, illness cannot take hold.Using food is nourishment; using medicine is also nourishment. One must supplement deficiencies and reduce excesses. One should not indulge excessively or supplement indiscriminately. Supplementation must be appropriate. Overindulgence harms the body and mind, and reckless supplementation also damages the body. Therefore, eating and drinking should be moderate and restrained.
Third is "nourishing qi." This refers to two practices: cultivating qi through exercise—for "nurturing righteous qi within" means cultivating true qi—and avoiding disturbance by the seven emotions (joy, anger, worry, thoughtfulness, sorrow, fear, fright).
The "three nourishments" of food, medicine, and qi align with the principles of balance, harmony, and flow, as well as spirit, qi, and movement. Neither excess nor deficiency should prevail, ensuring life's activities proceed orderly. This constitutes an excellent method for maintaining harmony and regulation within the dynamic processes of life.
Master Ji highly advocated qigong practice. He believed that ancient sages, seeking to prolong life and remain in the world, explored the human life process by applying nature's laws of yin-yang and ascending-descending movements. They distilled an exceptionally rich and comprehensive body of health preservation wisdom, including methods for accumulating essence to nourish qi, concentrating the spirit, and transforming true qi. This culminated in the specific health cultivation practice: "cultivating essence into qi, cultivating qi into spirit, and cultivating spirit back to emptiness."When essence, energy, and spirit are cultivated into unity, abundant vital energy naturally extends life and delays aging. Human vitality is guaranteed by essence, energy, and spirit; aging occurs through their depletion. Thus, longevity requires cultivating essence, energy, and spirit.
"Numerous methods exist for cultivating essence, energy, and spirit. Focusing solely on energy cultivation, my personal experience centers on practicing the Eight Brocades and Tai Chi. These represent the optimal blend of movement and stillness. Persistent, unwavering dedication will yield remarkable results. Modern individuals face demanding workloads and accelerated lifestyles. Overcommitment strains the body and mind, severely compromising physical and mental health—effectively depleting one's vitality.The Yellow Emperor's Classic of Internal Medicine succinctly captures the importance of cherishing life: 'Eat and drink in moderation, maintain regular routines, and avoid reckless exertion.'"
Master Ji remarked, "Some ask me what defines good health. I believe it boils down to five aspects: First, a clear mind with sharp senses, orderly thoughts, and the ability to recall past events.Second, one should have a good appetite and find food delicious, without being overly picky. Avoid overeating; always leave room, aiming for about 70-80% fullness. Third, sleep should be sound and peaceful, prioritizing quality over quantity, waking up refreshed in the morning. Fourth, bowel movements should be regular and smooth, neither dry nor loose, with a strong urge to urinate. Fifth, legs and feet should be agile, allowing free movement and quick reactions.If everyone could correct imbalances and restore harmony through health preservation methods, replenish vital energy, and absorb more nutrients, why worry about not extending one's years?"
Master Ji concluded by introducing several simple and effective health exercises: drumming the teeth and swallowing saliva, tapping the Three Gates (Baihui, Fengchi, and Taiyang), pressing Laogong, massaging Shenque, and soaking Yongquan in warm water.