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Holistic Wellness According to Traditional Chinese Medicine

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The Great Healers
The Great Healers

Living well in harmony with our environment and the seasons. Healthy fitness routine, diet, nutrition and common causes of disease.

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Wellness in Traditional Chinese Medicine Living in Harmony BY HUIYING CHIN
HOLISTIC WELLNESS Heaven, Earth and Human Wellness?Check Causes of Disease Living with the Seasons Healthy Routine Fitness and Nutrition Agenda
INTERCONNECTEDNESS The Way is to know principles of heaven, earth and humans so we can be sustained. Heaven, Earth and Human 道者，上知天?，下知地理，中知?事，可以?久。
JING/ESSENCE QI/ENERGY SHEN/SPIRIT BLOOD Yin Yang
YELLOW EMPEROR'S INTERNAL CLASSIC Sages treat a disease before it manifests, manage unrest before it breaks out. If we seek treatment after falling sick, it is like digging a well when thirsty or casting weapons after a war started. Isn't it too late? 是故圣?不治已病，治未病； 不治已乱，治未乱，此之谓也。 夫病已成?后药之，乱已成?后治之， 譬犹渴?穿井，??铸锥，不亦晚乎？
The Boiling Frog CAUSES OF DISEASE Health -> Suboptimal Health -> Disease
PAIN ENERGY LEVEL Presentations are communication tool. Wellness Check ENERGY/SPIRIT DIGESTION STOOLS/URINE SLEEP ENERGY LEVEL Presentations are communication tool. TONGUE TEETH/BONES ENERGY LEVEL Presentations are communication tool. EAR/NOSE /THROAT EYES HAIRSKIN/NAILS MENSES
WIND COLD HEAT DAMPNESS DRYNESS SUMMERHEAT External Causes of Disease
YELLOW EMPEROR'S INTERNAL CLASSIC Sages teach us the evil pathogenic influences so we know when to avoid them. By remaining free of greed and attachments, True Qi can flow within, guarding the spirit within, we can be free of disease. 夫上古圣?之教下也，皆谓之虚邪贼?， 避之有时，恬惔虚?，真?从之， 精神内守，病安从来。
YELLOW EMPEROR'S INTERNAL CLASSIC The?seasons and Yin Yang are the source of all life. Sages nourish the Yang in Spring and Summer, the Yin in Fall and Winter to follow the principle of life. When we go against its principle, we damage our constitution and substance. 夫四时阴阳者，万物之根本也。 所以圣?春夏养阳，秋冬养阴，以从其根； 故与万物沉浮于??之?。 逆其根则伐其本，坏其真矣。
SPRING: BEGINNINGS SUMMER: GROWTH AUTUMN: HARVEST WINTER: STORAGE Spirit of Seasons
7AM TO 9AM Most important meal for the day 11AM TO 1PM Yang transitions to Yin Rest/nap for 15-30 minutes 11PM TO 1AM Yin transitions to Yang Wei Qi retreats into the body to build up the Yin Healthy Routine
EMOTIONAL INJURIES Anger injures the Liver; Joy injures the Heart; Pensiveness injures the Spleen; Grief injures the Lungs; Fear injures the Kidneys 怒伤肝, 喜伤?, 思伤脾, 忧伤肺, 恐伤肾
THE MIDDLE WAY Be moderate in ambition and few in desires; Maintain peace of mind free of fear; Work the body without exhaustion; The Qi will flow smoothly as we follow the heart and be content. 志闲?少欲，?安?不惧，形劳?不倦， ?从以顺，各从其欲，皆得所愿。
CONSTITUTION OVER-EXERTION TRAUMATIC INJURY IMPROPER DIET PARASITES AND POISONS WRONG TREATMENT Other Causes
FIVE OVER-EXERTIONS Long staring injures the Blood; Long bedrest injures the Qi; Long sitting injures the Flesh; Long standing injures the Bones; Long walking injures the Sinews; These are the injuries from Five Over-exertion; Maintain a regular routine and refrain from over-exertion 久视伤?，久卧伤?，久坐伤?， 久?伤?，久?伤筋，是谓五劳所伤。 起居有常，不妄作劳
Size and Speed? RISK OF ARTHRITIS, HEART DISEASES, DEATH, INJURIES Slow and Steady? SAFETY, ENDURANCE, FLEXIBILITY, FLOW WHY WORKOUT?
Healthy Workout MODERATION No over-exertion; Sweat moderately and dry; Watch for climate factors MOVE THE JOINTS Our health is reflected in health of joints DEEP BREATHING Qi, Blood, Essence Promote Qi flow and generation
YELLOW EMPEROR'S INTERNAL CLASSIC Grains nourish life; Fruits support life; Animals benefit life; Vegetables fulfill life; Be moderate in food and drinks; Overeating and overdrinking injure the stomach and intestines 五?为养，五果为助， 五畜为益，五菜为充; ?饮有节; 飲??倍，腸胃乃傷
PROCESSED FOOD Refined sugars, oils, deep fried foods COLD AND DAMP Dairy, beers, cold and raw foods IRRITATING FOODS Spicy, greasy, heavy, difficult to digest, extreme flavors IMPROPER DIET Overeating, extreme dieting, irregular meals, late night What NOT to EAT
WHOLE FOODS Less processed, more nutrients. WARM AND DIGESTIBLE Soups, porridge; moderate flavors SEASONAL FOODS Spring: Sprouts/flowers; Summer: Leaves; Fall: Fruits; Winter: Roots LOCAL FOODS If a plant thrives on the land, it will help our body thrive on the same land What to EAT
WOOD | LIVER Green, Sour Controls sinews and nails EARTH | SPLEEN Yellow, Sweet Controls muscles and lips FIRE | HEART Red, Bitter Controls vessels and complexion METAL | LUNGS White, Pungent/Spicy Controls skin and body hair WATER | KIDNEY Black, Salty Controls bones and hair 5 Elements
LIVER | SOUR Too much sour damages flesh and lips SPLEEN | SWEET Too much sweet damages bones and hair HEART | BITTER Too much?bitter damage skin and body hair LUNGS | PUNGENT Too much pungent damages? sinews and nails KIDNEY | SALTY Too much salty damages complexion and blood circulation Over-Flavoring
HOW TO EAT? INTERMITTENT FASTING? 80% full, chew slowly Always eat breakfast Fasting must be done with caution Listen to your body Improper fasting damages the Spleen and Stomach SAMPLE SCHEDULE: Breakfast at 8am Final meal by 4pm Fast from 4pm to 8am (16 hours) Caution: Health condition, menses, physical activity
BLOOD DEFICIENCY Dry skin, floaters in eyes, weak/thin pulse, pale tongue, palor, weakness, numbness, scanty period, emotional instability TONIFY BLOOD Beet, red bean, black bean, black fungus, jujube date, raisin, sesame seed, kelp, shiitake mushroom, mulberry, almond, grape, apple, fig, cabbage, dark leafy greens REDUCE STRAIN ON EYES
YIN DEF SIGNS Thirst, dry skin, peeled tongue or thin coating, red tongue, warm palms, hot flashes, feeling hot at night TONIFY YIN/FLUIDS Mushroom, white fungus, seaweed, pear, apple, melon, zucchini, sweet potato, water chestnut, black bean, red bean, kidney bean, lima bean, mung bean REST AND DON'T SKIP MEALS
YANG DEF SIGNS Indigestion,?back pain, cold hands and feet, morning diarrhea, loose stools, difficulty urinating TONIFY YANG Ginger, turmeric, paprika, cloves, chives, scallion, cinnamon, cumin, pepper, basil, dill, pistachio, walnut, pine nuts, leek, radish, onion, squash, sweet potato, cherry EXERCISE AND GET SOME SUN
DAMPNESS SIGNS Heaviness in body, phlegm, oily skin, thick/yellow tongue coating, foggy thought, low energy, edema DRAIN DAMPNESS Barley, adzuki beans, lentils, corn, pumpkin, barley, almonds, seaweed, walnuts NO ICE CREAM, DAIRY, HEAVY FOODS EXERCISE!
In Summary: PREVENTION Listen to your body to detect signs of disease so we can treat them early. FOLLOW THE SUN AND SEASONS Maintain?a regular routine according to the laws of nature. WALK THE MIDDLE WAY Everything in moderation. Maintain peace of mind with contentment and patience. Keep moving and stay in FLOW.
WEBSITE thegreathealers.com EMAIL hello@thegreathealers.com huiying@umich.edu Contact Details REACH ME HERE
YELLOW EMPEROR'S INTERNAL CLASSIC The?seasons and Yin Yang are the source of all life. Sages nourish the Yang in Spring and Summer, the Yin in Fall and Winter to follow the rhythm of how life flourishes. When we go against its spirit, we damage our constitution and substance. 夫四时阴阳者，万物之根本也。 所以圣?春夏养阳，秋冬养阴，以从其根； 故与万物沉浮于??之?。 逆其根则伐其本，坏其真矣。
SPRING All life thrives. Retreat late and rise early. Take great strides in the courtyard with the hair down to let aspiration grow. Give life and refrain from killing; Be giving and generous in the spirit of Spring. This is the way of nourishing new beginnings. 春三?，此为发陈。天地俱?，万物以荣， 夜卧早起，?步于庭，被发缓形，以使志?， ??勿杀，予?勿夺，赏?勿罚， 此春?之应，养?之道也
SUMMER All life is at its peak. Heaven and Earth Qi connect. All life bloom in abundance. Retreat late and rise early. Refrain from being upset by the heat as sunshine helps all plants thrive. Perspire and enjoy the outdoors according to the spirit of Summer. This is the way of nourishing Growth. 夏三?，此为蕃秀。天地?交，万物华实， 夜卧早起，?厌于?，使志勿怒，使华英成秀， 使?得泄，若所爱在外， 此夏?之应，养?之道也
AUTUMN This is a time for peace and acceptance. Heaven Qi hastens, Earth Qi brightens. Retreat and rise early with the rooster. Bring peace to the mind to adjust to the season's harshness. Collect the spirit and bring aspiration inward so the Lungs can be clear. This is the spirit of Autumn and the way of nourishing harvest. 秋三?，此谓容平。天?以急，地?以明， 早卧早起，与鸡俱兴，使志安宁，以缓秋刑， 收敛神?，使秋?平，?外其志，使肺?清， 此秋?之应，养收之道也
WINTER This is a time for storage. The land and water freeze over. Do not easily rouse the Yang. Retreat early and rise late awaiting the sun. Store our aspiration as if hiding a treasure or secret. Stay warm and protect the skin so no Qi is lost. This is the spirit of Winter and the way of nourishing storage. 冬三?，此为闭藏。 ?冰地坼，勿扰乎阳，早卧晚起，必待?光， 使志若伏若匿，若有私意，若已有得， 去寒就温，?泄?肤，使?极夺。 此冬?之应，养藏之道也；
SPRING: BEGINNINGS SUMMER: GROWTH AUTUMN: HARVEST WINTER: STORAGE Seasonal Spirit

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Holistic Wellness According to Traditional Chinese Medicine

  • 1. Wellness in Traditional Chinese Medicine Living in Harmony BY HUIYING CHIN
  • 2. HOLISTIC WELLNESS Heaven, Earth and Human Wellness?Check Causes of Disease Living with the Seasons Healthy Routine Fitness and Nutrition Agenda
  • 3. INTERCONNECTEDNESS The Way is to know principles of heaven, earth and humans so we can be sustained. Heaven, Earth and Human 道者，上知天?，下知地理，中知?事，可以?久。
  • 5. YELLOW EMPEROR'S INTERNAL CLASSIC Sages treat a disease before it manifests, manage unrest before it breaks out. If we seek treatment after falling sick, it is like digging a well when thirsty or casting weapons after a war started. Isn't it too late? 是故圣?不治已病，治未病； 不治已乱，治未乱，此之谓也。 夫病已成?后药之，乱已成?后治之， 譬犹渴?穿井，??铸锥，不亦晚乎？
  • 6. The Boiling Frog CAUSES OF DISEASE Health -> Suboptimal Health -> Disease
  • 7. PAIN ENERGY LEVEL Presentations are communication tool. Wellness Check ENERGY/SPIRIT DIGESTION STOOLS/URINE SLEEP ENERGY LEVEL Presentations are communication tool. TONGUE TEETH/BONES ENERGY LEVEL Presentations are communication tool. EAR/NOSE /THROAT EYES HAIRSKIN/NAILS MENSES
  • 9. YELLOW EMPEROR'S INTERNAL CLASSIC Sages teach us the evil pathogenic influences so we know when to avoid them. By remaining free of greed and attachments, True Qi can flow within, guarding the spirit within, we can be free of disease. 夫上古圣?之教下也，皆谓之虚邪贼?， 避之有时，恬惔虚?，真?从之， 精神内守，病安从来。
  • 10. YELLOW EMPEROR'S INTERNAL CLASSIC The?seasons and Yin Yang are the source of all life. Sages nourish the Yang in Spring and Summer, the Yin in Fall and Winter to follow the principle of life. When we go against its principle, we damage our constitution and substance. 夫四时阴阳者，万物之根本也。 所以圣?春夏养阳，秋冬养阴，以从其根； 故与万物沉浮于??之?。 逆其根则伐其本，坏其真矣。
  • 11. SPRING: BEGINNINGS SUMMER: GROWTH AUTUMN: HARVEST WINTER: STORAGE Spirit of Seasons
  • 12. 7AM TO 9AM Most important meal for the day 11AM TO 1PM Yang transitions to Yin Rest/nap for 15-30 minutes 11PM TO 1AM Yin transitions to Yang Wei Qi retreats into the body to build up the Yin Healthy Routine
  • 13. EMOTIONAL INJURIES Anger injures the Liver; Joy injures the Heart; Pensiveness injures the Spleen; Grief injures the Lungs; Fear injures the Kidneys 怒伤肝, 喜伤?, 思伤脾, 忧伤肺, 恐伤肾
  • 14. THE MIDDLE WAY Be moderate in ambition and few in desires; Maintain peace of mind free of fear; Work the body without exhaustion; The Qi will flow smoothly as we follow the heart and be content. 志闲?少欲，?安?不惧，形劳?不倦， ?从以顺，各从其欲，皆得所愿。
  • 16. FIVE OVER-EXERTIONS Long staring injures the Blood; Long bedrest injures the Qi; Long sitting injures the Flesh; Long standing injures the Bones; Long walking injures the Sinews; These are the injuries from Five Over-exertion; Maintain a regular routine and refrain from over-exertion 久视伤?，久卧伤?，久坐伤?， 久?伤?，久?伤筋，是谓五劳所伤。 起居有常，不妄作劳
  • 17. Size and Speed? RISK OF ARTHRITIS, HEART DISEASES, DEATH, INJURIES Slow and Steady? SAFETY, ENDURANCE, FLEXIBILITY, FLOW WHY WORKOUT?
  • 18. Healthy Workout MODERATION No over-exertion; Sweat moderately and dry; Watch for climate factors MOVE THE JOINTS Our health is reflected in health of joints DEEP BREATHING Qi, Blood, Essence Promote Qi flow and generation
  • 19. YELLOW EMPEROR'S INTERNAL CLASSIC Grains nourish life; Fruits support life; Animals benefit life; Vegetables fulfill life; Be moderate in food and drinks; Overeating and overdrinking injure the stomach and intestines 五?为养，五果为助， 五畜为益，五菜为充; ?饮有节; 飲??倍，腸胃乃傷
  • 20. PROCESSED FOOD Refined sugars, oils, deep fried foods COLD AND DAMP Dairy, beers, cold and raw foods IRRITATING FOODS Spicy, greasy, heavy, difficult to digest, extreme flavors IMPROPER DIET Overeating, extreme dieting, irregular meals, late night What NOT to EAT
  • 21. WHOLE FOODS Less processed, more nutrients. WARM AND DIGESTIBLE Soups, porridge; moderate flavors SEASONAL FOODS Spring: Sprouts/flowers; Summer: Leaves; Fall: Fruits; Winter: Roots LOCAL FOODS If a plant thrives on the land, it will help our body thrive on the same land What to EAT
  • 22. WOOD | LIVER Green, Sour Controls sinews and nails EARTH | SPLEEN Yellow, Sweet Controls muscles and lips FIRE | HEART Red, Bitter Controls vessels and complexion METAL | LUNGS White, Pungent/Spicy Controls skin and body hair WATER | KIDNEY Black, Salty Controls bones and hair 5 Elements
  • 23. LIVER | SOUR Too much sour damages flesh and lips SPLEEN | SWEET Too much sweet damages bones and hair HEART | BITTER Too much?bitter damage skin and body hair LUNGS | PUNGENT Too much pungent damages? sinews and nails KIDNEY | SALTY Too much salty damages complexion and blood circulation Over-Flavoring
  • 24. HOW TO EAT? INTERMITTENT FASTING? 80% full, chew slowly Always eat breakfast Fasting must be done with caution Listen to your body Improper fasting damages the Spleen and Stomach SAMPLE SCHEDULE: Breakfast at 8am Final meal by 4pm Fast from 4pm to 8am (16 hours) Caution: Health condition, menses, physical activity
  • 25. BLOOD DEFICIENCY Dry skin, floaters in eyes, weak/thin pulse, pale tongue, palor, weakness, numbness, scanty period, emotional instability TONIFY BLOOD Beet, red bean, black bean, black fungus, jujube date, raisin, sesame seed, kelp, shiitake mushroom, mulberry, almond, grape, apple, fig, cabbage, dark leafy greens REDUCE STRAIN ON EYES
  • 26. YIN DEF SIGNS Thirst, dry skin, peeled tongue or thin coating, red tongue, warm palms, hot flashes, feeling hot at night TONIFY YIN/FLUIDS Mushroom, white fungus, seaweed, pear, apple, melon, zucchini, sweet potato, water chestnut, black bean, red bean, kidney bean, lima bean, mung bean REST AND DON'T SKIP MEALS
  • 27. YANG DEF SIGNS Indigestion,?back pain, cold hands and feet, morning diarrhea, loose stools, difficulty urinating TONIFY YANG Ginger, turmeric, paprika, cloves, chives, scallion, cinnamon, cumin, pepper, basil, dill, pistachio, walnut, pine nuts, leek, radish, onion, squash, sweet potato, cherry EXERCISE AND GET SOME SUN
  • 28. DAMPNESS SIGNS Heaviness in body, phlegm, oily skin, thick/yellow tongue coating, foggy thought, low energy, edema DRAIN DAMPNESS Barley, adzuki beans, lentils, corn, pumpkin, barley, almonds, seaweed, walnuts NO ICE CREAM, DAIRY, HEAVY FOODS EXERCISE!
  • 29. In Summary: PREVENTION Listen to your body to detect signs of disease so we can treat them early. FOLLOW THE SUN AND SEASONS Maintain?a regular routine according to the laws of nature. WALK THE MIDDLE WAY Everything in moderation. Maintain peace of mind with contentment and patience. Keep moving and stay in FLOW.
  • 31. YELLOW EMPEROR'S INTERNAL CLASSIC The?seasons and Yin Yang are the source of all life. Sages nourish the Yang in Spring and Summer, the Yin in Fall and Winter to follow the rhythm of how life flourishes. When we go against its spirit, we damage our constitution and substance. 夫四时阴阳者，万物之根本也。 所以圣?春夏养阳，秋冬养阴，以从其根； 故与万物沉浮于??之?。 逆其根则伐其本，坏其真矣。
  • 32. SPRING All life thrives. Retreat late and rise early. Take great strides in the courtyard with the hair down to let aspiration grow. Give life and refrain from killing; Be giving and generous in the spirit of Spring. This is the way of nourishing new beginnings. 春三?，此为发陈。天地俱?，万物以荣， 夜卧早起，?步于庭，被发缓形，以使志?， ??勿杀，予?勿夺，赏?勿罚， 此春?之应，养?之道也
  • 33. SUMMER All life is at its peak. Heaven and Earth Qi connect. All life bloom in abundance. Retreat late and rise early. Refrain from being upset by the heat as sunshine helps all plants thrive. Perspire and enjoy the outdoors according to the spirit of Summer. This is the way of nourishing Growth. 夏三?，此为蕃秀。天地?交，万物华实， 夜卧早起，?厌于?，使志勿怒，使华英成秀， 使?得泄，若所爱在外， 此夏?之应，养?之道也
  • 34. AUTUMN This is a time for peace and acceptance. Heaven Qi hastens, Earth Qi brightens. Retreat and rise early with the rooster. Bring peace to the mind to adjust to the season's harshness. Collect the spirit and bring aspiration inward so the Lungs can be clear. This is the spirit of Autumn and the way of nourishing harvest. 秋三?，此谓容平。天?以急，地?以明， 早卧早起，与鸡俱兴，使志安宁，以缓秋刑， 收敛神?，使秋?平，?外其志，使肺?清， 此秋?之应，养收之道也
  • 35. WINTER This is a time for storage. The land and water freeze over. Do not easily rouse the Yang. Retreat early and rise late awaiting the sun. Store our aspiration as if hiding a treasure or secret. Stay warm and protect the skin so no Qi is lost. This is the spirit of Winter and the way of nourishing storage. 冬三?，此为闭藏。 ?冰地坼，勿扰乎阳，早卧晚起，必待?光， 使志若伏若匿，若有私意，若已有得， 去寒就温，?泄?肤，使?极夺。 此冬?之应，养藏之道也；
  • 36. SPRING: BEGINNINGS SUMMER: GROWTH AUTUMN: HARVEST WINTER: STORAGE Seasonal Spirit