China is a land rich in dynamic history and diverse culture. I just got home from visiting this great country and am still processing the lessons learned while there. Having radar for health and wellness ideals, my eyes were open to see fresh insights.The Chinese people, and indeed much of the Asian world, are reputed to be of trim build. This I found to be true. Why? What follows is my explanation and how we in Western nations can incorporate some of the habits and lifestyle of the Chinese.
The lessons began our first morning in China. I was there with my older son, who plays violin in a string ensemble, and was touring parts of the country on a musical and cultural exchange. Our body clocks were all messed up (China time is 16 hours ahead of Alaska), so we awoke early. As breakfast at the hotel did not open until 7:00 a.m., we set out for an hour-long investigation of the part of the city surrounding our hotel. From that very first day forward, there were some principles repeated over and over again:
- Exercise is a regular part of everyday life. Though we didn't see many joggers (maybe saw three our whole two weeks in China), we saw walkers everywhere. It is a regular thing for people to commute to work by foot. And the bicycle riders. Oh my. There were hundreds of them on the streets. I won't go into detail how unhealthy their bike riding practices were (let's just say it got my heart pumping fast just watching them weave in and out of traffic), but nonetheless, riding a bike for transportation was part of what they did. And in any given park, or even no park at all, scores of older Chinese practiced the ancient physical art of Tai Chi. The Mayo Clinic, famed medical institution, recommends Tai Chi as an effective form of stress reduction. You can read a bit about it here. And here is a short video explanation. We can take home this principle by incorporating more movement into our everyday lives, too. Walk or bike to your local grocery store or to meet friends. Park at the far end of the parking lot and walk when you go shopping. Take the stairs instead of the elevator. Go on a walk when you meet with a friend to catch up on life. Go bike riding with your kids. Fit in some stretching while at work or at home.
- Vegetables are the central part of the diet. I marveled (and took a picture) that my first breakfast in China, I was eating green beans and cabbage with chopsticks. Bok choy, mushrooms, broccoli, bean sprouts, beans, peppers, onion, eggplant, bamboo shoots, pea pods... there were vegetables offered at every meal, not just supper. Just about every person I know (myself included) should eat more vegetables, and there are wonderful recipes for preparing them that don't involve over-cooking. Many sources recommend getting 5 to 9 servings per day. We all know the merits of vegetables (and fruits), but in case you've forgotten, here is an article from the Harvard School of Public Health.
- Food is eaten on a small plate. This works well for portion control. I am accustomed to filling my big plate full with food. Use smaller dishes to help cut back on big servings.
- Have soup before your meal. A brothy (my spell check doesn't recognize "brothy," but I think you know what I mean) soup fills you up quickly. Try serving a light soup before the meal to help curb overeating.
- The Chinese eat just about everything with chopsticks. I tried it, too, while there. It definitely made me take smaller bites and eat slower since I couldn't shovel food into my mouth like I so often do. I even got good at eating rice with these utensils! The lesson here is to eat more slowly, and take smaller bites.
- Green tea is consumed by many. You've probably heard the saying, "I wouldn't do that for all the tea in China." Well, China does have a lot of tea and a lot of tea drinkers. Science is providing hard evidence that green tea does indeed have many health benefits. Full of disease-fighting antioxidants, it is purported to help lower risk of cancer and heart disease, is an aid to lowering cholesterol, and is even said to possibly help prevent diabetes and dementia. Having a cup or two a day of green tea can be beneficial.
- Very few refined carbohydrates are consumed. I only saw bread products in places that catered to Western appetites and customs. Rice, of course, is a staple in the diet of the Chinese. Traditional desserts are very low in refined sugar. We would all do well to cut back on refined carbs.
- Creating community is essential. All over the huge cities (like 24 million people!), we saw groups of people gathering together. Many older people meet in the parks in the morning to practice Tai Chi with their friends. Old men sit and talk on the park benches. Groups gather on the sidewalks to play mah jong or card games. Women are often seen holding hands with their grandmothers, mothers, sisters, or friends. Young men walk arm in arm. We ought to be intentional in our relationships. It is truly lovely to behold.
- Feng shui is part of the culture. Feng shui is defined as "a system of laws considered to govern spatial arrangement and orientation in relation to the flow of energy." While it can get pretty complex, the idea is that your living or working environment should contribute to your peace and well-being. I'm all for that. Keeping my home tidier and with less clutter should help, as will letting in as much natural lighting as possible.
- They place a high value on the arts. Even their buildings are artistic. The traditional old buildings are highly decorated and some even tell a story. The new skyscrapers are also artfully constructed. It's everywhere. Music is also a big part of their culture, and my son's string ensemble enjoyed several cultural and musical exchanges with other young musicians. Sculptures, calligraphic arts and paintings adorn walls in and on buildings. Surrounding oneself with beauty is very nourishing to the soul.
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