"To achieve longevity, keep the intestines clear," a quote from "Lun Heng" by the Han Dynasty scholar Wang Chong, is followed by another saying: "To achieve immortality, have no waste in the intestines." Just three simple steps to completely clear intestinal waste.
Traditional Chinese Medicine (TCM) believes that the foundation of human health lies in the normal ascent and descent of Qi, and smooth bowel movements are one of the key factors in maintaining this balance. The nutrients absorbed from food are considered "clear Yang," while feces are "turbid Yin." Clear Yang should ascend, and turbid Yin should descend. If bowel movements are obstructed, turbid Yin cannot descend, which in turn affects the ascent of clear Yang, leading to various uncomfortable symptoms.
How can one maintain regular bowel movements?
First, increase physical activity appropriately.
Exercise can boost Yang Qi, which is necessary to propel waste out of the body. When increasing exercise, it's important to manage the intensity and choose the right type of activity. You should aim for 40 to 60 minutes of activity daily. Start with a low intensity and gradually increase it; the best level is when your whole body feels warm, as if you are about to sweat but haven't yet. The type of exercise can vary based on personal preference, but it's important to engage the lower limbs. A post-meal walk and swimming are excellent choices.
Second, abdominal massage.
Ancient practitioners called this "Mo Fu" (abdominal rubbing).
Specific method: Place your palm firmly against your skin and rub your abdomen in a circular motion, clockwise. Start from the epigastric region (upper stomach), making circles as you move downward towards the lower abdomen. This can be done while taking a post-meal walk, rubbing your abdomen as you walk.
If you suffer from anorectal conditions like hemorrhoids, you can combine this with an anal lift exercise: Relax your whole body. Inhale slowly and evenly through your nose. As you inhale, tightly close your anus and lift it, along with the perineum. Simultaneously, gently contract your lower abdomen and abdomen. Hold for a moment, then relax and exhale slowly. As you exhale, gradually release your abdomen and anus. Repeat this tightening and relaxing motion 10 to 15 times.
To maintain regular bowel movements, you must also adjust your diet. Eat more vegetables and fruits and reduce your intake of high-fat foods, especially at dinner.