Chapter 47: General Principles of Individualized Health Preservation and Health Preservation in Middle Age

Personalized health preservation

Significant individual differences exist among humans, not only between different races but also between individuals. Different individuals possess different psychological and physiological characteristics, and their susceptibility to disease varies. Therefore, health preservation must be tailored to the individual, selecting appropriate methods based on age, gender, physical condition, occupation, and other characteristics to maintain physical and mental well-being, thereby achieving the goal of longevity.

Health preservation at different ages

The following is a detailed introduction to health preservation in middle age and old age.

I. Health Preservation in Middle Age

Middle age refers to the period between youth and old age, but the standards for dividing different age groups vary around the world. The World Health Organization considers those under 45 as youth, those between 45 and 59 as middle-aged, and those over 60 as elderly. In my country, adults under 35 are often classified as youth, and 60 is considered the threshold for entering old age. Therefore, in my country, middle age refers to the period between 35 and 60 years old.

(I) Physiological and psychological characteristics

The *Ling Shu* (Spiritual Pivot), in its chapter on *Tian Nian* (Heavenly Years), summarizes the physiological and psychological characteristics of middle-aged people: "At thirty, the five internal organs are largely stable, muscles are firm, and blood vessels are abundant, hence the fondness for walking; at forty, the five internal organs, six bowels, and twelve meridians are all at their peak and stable, the pores begin to loosen, vitality declines, hair turns gray, and the state of stability is maintained, hence the fondness for sitting; at fifty, liver qi begins to decline, liver lobes begin to thin, bile begins to decrease, and eyesight begins to dim." Modern research shows that after age 30, human function declines by approximately 1% for every additional year. Middle age is a stage of psychological maturity, with emotions tending towards stability. However, with increasing pressure and responsibilities from society and family, the psychological burden gradually becomes heavy. Decline, excessive desires, overwork, and excessive worry are important causes of premature aging in middle-aged people and are also the cause of many chronic diseases in the elderly. Zhang Jingyue of the Ming Dynasty, in his *Jingyue Quanshu* (Complete Works of Jingyue), in the chapter on *Zhongxing Lun* (On the Restoration of the Middle Ages), emphasized: "Therefore, around middle age, one should make significant repairs, so that the foundation can be rebuilt, with more than half remaining." This illustrates the crucial importance of health preservation in middle age. If you take good care of your health, you can maintain high energy levels, prevent premature aging and age-related diseases, and even prolong your life.

(II) Key Points of Health Preservation

1. Avoid excessive thinking.

Many middle-aged people bear heavy responsibilities to society and family, coupled with numerous conflicts in their work and lives, easily leading to anxiety, depression, and tension. Over time, excessive thinking damages the spleen, and anger damages the liver, inevitably depleting their vital energy and spirit, resulting in premature aging and illness. Tao Hongjing of the Southern Dynasties, in his "Record of Nourishing Nature and Prolonging Life," emphasized "not striving in one's prime" and "extinguishing worldly desires," requiring middle-aged people to be positive and optimistic, not to overwork themselves over trivial matters, and not to be overly concerned with fame and fortune or plagued by anxieties. They should pay attention to using their brains rationally, balancing work and rest, consciously developing beneficial hobbies, or participating in appropriate cultural and sports activities to release anxiety and relieve psychological pressure in a timely manner.

2. Avoid overexertion.

Middle-aged people should avoid prolonged overwork to prevent exhaustion and the development of chronic illnesses. While ensuring adequate nutrition, they should arrange their work scientifically and rationally, and learn to rest appropriately. They should adjust their lifestyle according to their specific circumstances. They should take advantage of various opportunities for appropriate exercise, practicing traditional fitness exercises such as Tai Chi, Baduanjin, and Wuqinxi in their spare time, or engaging in activities like swimming, hiking, playing chess, and fishing, which can both cultivate their mind and body. Sufficient sleep is essential; they should avoid frequently working late into the night due to busy work schedules, and should absolutely refrain from working through the night.

3. Practice moderation in sexual activity.

As people reach middle age, their physical strength declines, and coupled with the stress of work and busy household chores, they should moderate their sexual activity. Frequent sexual activity will inevitably damage kidney essence and kidney qi, affecting health and longevity. The frequency of intercourse should be reduced according to individual circumstances to preserve essence and qi and maintain the foundation of life. As Wang Gui of the Yuan Dynasty pointed out in his "Treatise on Nourishing Life in Taiding," "Those in their thirties should ejaculate once every eight days; those in their forties should ejaculate once every sixteen days; those who are weak should be even more cautious," and "Those in their fifties should ejaculate once every twenty days... Those who can maintain this consistently will ward off illness, prolong life, and remain vigorous in old age." This is based on experience and can be used as a reference.

II. Health Preservation in Old Age

The human body enters old age after the age of 60. The World Health Organization considers 60-74 years old as young old or pre-old age, 75-89 years old as old age, and 90 years and above as long-lived old.

(I) Physiological and psychological characteristics

The *Ling Shu* (Spiritual Pivot), in its chapter on *Tian Nian* (Heavenly Years), states: "At sixty, the heart qi begins to decline, causing suffering from worry and grief; blood and qi become sluggish, hence the preference for lying down; at seventy, the spleen qi weakens, and the skin becomes dry; at eighty, the lung qi declines, and the *po* (spirit) departs, hence the tendency to speak inaccurately..." As people age, their bodies undergo degenerative changes in physiological function and morphology. Physiologically, this manifests as the natural decline of the functions of the internal organs, qi and blood, and spirit, leading to a decrease in the stability of the body's yin-yang balance. Furthermore, changes in social roles and status can easily lead to feelings of loneliness, depression, suspicion, irritability, and anger. Their ability to adapt to the environment and their self-regulation are weakened, making them susceptible to various diseases when exposed to adverse stimuli. Therefore, elderly health maintenance should pay attention to these characteristics to benefit disease prevention and longevity.

(II) Key Points of Health Preservation

1. Contentment and humility bring joy and health.

(1) Contentment and humility: Gong Tingxian of the Ming Dynasty said in "Shou Shi Bao Yuan · Yan Nian Liang Zhen" that "accumulating good deeds and keeping good deeds in secret can prolong life" and "being humble and modest, respecting others and being self-disciplined can prolong life". That is, the elderly should be rational, respectful and cautious, and always content. They should be open-minded, humble and kind in dealing with the world, and calmly handle various conflicts, so as to maintain family harmony and social relations, which is beneficial to physical and mental health.

(2) Cultivating one's temperament and character: The elderly should cultivate their temperament and character according to their own personality and interests, such as sitting quietly, chatting with good friends, watching fish in the pond, etc., so as to enjoy life and benefit health and longevity.

(3) Optimism and self-confidence: Elderly people are often weak and sick. They should cultivate an optimistic spirit and confidence to overcome diseases, have regular physical examinations, detect some adverse signs as early as possible, and take timely preventive or treatment measures.

2. Carefully adjust your diet and pay attention to nutrition.

Zou Xuan of the Yuan Dynasty pointed out in his book "New Book on Longevity and Elderly Care: Dietary Regulation" that "the vital energy of the elderly is exhausted, and the five internal organs are weak, so they rely entirely on food to nourish their qi and blood." Therefore, one should carefully regulate one's diet and pay attention to nutrition in order to prevent disease and prolong life. Conversely, "if one eats raw and cold foods without moderation, or if one's hunger and satiety are not appropriate, or if one's diet is not balanced, illness will arise," which will damage the body and shorten lifespan.

(1) Rich in nutrients: The diet of the elderly should focus on nutrition, with a variety of foods to replenish vital energy and delay aging, in order to suit the physiological characteristics of the elderly. Avoid unbalanced diets and excessive restriction or overconsumption of certain foods. Appropriate supplementation of nutrients lacking in the body is also necessary to ensure balanced nutrition for the elderly. For example, due to declining physiological functions, the elderly are prone to osteoporosis and decalcification, which can easily lead to fractures. At the same time, the relative reduction in gastric acid secretion in the elderly can also affect calcium absorption and utilization. Choosing foods high in calcium and appropriately supplementing calcium is of particular significance for the elderly. They can eat more dairy products, soybeans and soy products, and other calcium-rich foods. Given the characteristics of the elderly being weak and prone to illness, they can frequently consume foods that nourish the spleen and kidneys and promote health and longevity, such as lotus seeds, yam, lotus root powder, water chestnuts, walnuts, and black beans, or supplement with longevity-promoting medicinal diets for dietary therapy.