Look after your body the TCM way: small habits that make a big difference

In TCM, daily life matters as much as treatment: what you drink, when you go to bed and whether your feet are cold. The idea is that small habits every day keep the body in balance and head off imbalance before it turns into a complaint. Here are seven habits that many Chinese families live by, and that you can start with this evening.

These habits have gone viral on TikTok and Instagram, where millions of people are trying hot water and indoor slippers. For Dr. Tian they are nothing new. She grew up with them in a family that has practised TCM for four generations.

1. Drink hot water

In China people drink hot water with meals and through the day, all year round. According to TCM the stomach needs warmth to work well, and cold drinks force it to warm up what you have drunk first. Start the day with a cup of hot water and swap iced water for room-temperature or warm.

2. Keep your feet warm

According to TCM, cold often enters through the feet. That is why almost every Chinese home has slippers by the door. Do not walk barefoot on cold floors in winter, and change into dry socks if your feet get wet.

3. Eat a warm breakfast

Porridge, congee or eggs with warm bread are better according to TCM than a cold smoothie or yoghurt straight from the fridge. Morning is when digestion should get going, and warmth helps it. You can read more about the thinking in the article on food as medicine.

4. Eat until you are comfortably full

A Chinese saying advises eating until you are seven-tenths full, 七分饱. Stop when you are no longer hungry, before you feel full. According to TCM your digestion can then cope with the food, and you avoid feeling heavy and tired afterwards.

5. Take a walk after meals

“A hundred steps after a meal brings a long life,” goes another saying. A short, gentle walk after dinner is a classic habit in China. Here there is modern research too. A 2022 review of several studies found that short bouts of light walking during a long day of sitting lowered blood sugar after meals compared with sitting still.

6. Soak your feet in the evening

A warm foot bath for 15 to 20 minutes before bed is one of the most widespread habits in China. According to TCM the warmth draws energy down from the head, so you feel calmer and fall asleep more easily. The water should feel pleasantly warm, not hot. If you have reduced feeling in your feet, test the temperature with your hand first.

7. Go to bed before eleven

TCM divides the day into periods that belong to different organs. According to tradition, the body recovers most deeply between eleven at night and three in the morning. Try to be in bed before eleven, and follow the season: sleep a little longer in winter, when it is dark.

Start with one habit

You do not need to do everything at once. Choose the habit that feels easiest and do it every day for two weeks. Many people start with hot water in the morning or the foot bath in the evening, because you notice them straight away.

What the research says

Most of these habits rest on tradition and experience. Few have been tested in studies, and they should not be seen as treatment. The walk after meals is the exception, with research on blood sugar. Regular bedtimes and less sitting are also part of standard health advice. Advice from your doctor always comes first.

When habits are not enough

Sometimes you keep feeling cold, sleeping badly or feeling tired despite good habits. Then it may be time to have someone look at the whole picture. With Dr. Tian, this starts with a health consultation. She examines your pulse and tongue, asks about sleep, food and energy, and tells you which habits suit your body according to TCM.

• Health consultation, 550 SEK, 30 minutes. A TCM diagnosis and advice on everyday habits.
• Acupuncture, first visit, 1,400 SEK, 60 minutes. Consultation and treatment in the same visit.

Dr. Fei Tian qualified in medicine in China in 1985 and holds a PhD from the Sahlgrenska Academy. Book an appointment or first read what TCM is.

Frequently asked questions

Is cold water harmful?

No. It is about balance. A glass of cold water on a hot summer’s day or after exercise is perfectly fine. The advice is mainly for those who often feel cold or have a sensitive stomach.

Do these habits suit everyone?

Most people, but not in the same way. Someone who often feels hot and sweats needs less warmth than someone who feels cold. That is why Dr. Tian starts from your diagnosis.

Can these habits replace treatment?

No. They are a way of looking after yourself day to day. If you have complaints that do not go away, seek medical care.

Sources

• Buffey AJ et al. The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults. Sports Medicine, 2022.