Author's note | p. x |
Introduction | p. xi |
You Can Be Really Well | p. 1 |
You really can live longer! | p. 1 |
What's in this for you? | p. 2 |
An ounce of prevention is better than a pound of cure | p. 4 |
Living a qi enhancing lifestyle | p. 5 |
The true 'pill' - lifestyle change | p. 5 |
Listen to your body | p. 6 |
What will be the benefits? | p. 6 |
How to read this book | p. 7 |
The Secrets of Healthy Eating | p. 9 |
Eat food as medicine Wellbeing tips 1-21 | p. 9 |
Balance the proportions of your food | p. 10 |
Rely on 'economical' foods in your daily diet | p. 13 |
Choose vegetables - full of rich, life-enhancing qi | p. 15 |
Avoid too much raw and cold food | p. 17 |
Don't overdose on 'rich' foods | p. 18 |
Know your phlegm and damp forming food | p. 19 |
Lose weight effortlessly! | p. 21 |
Be an 'almost' vegetarian | p. 22 |
If you are vegetarian - be a well-balanced one | p. 25 |
Take good-quality food | p. 27 |
Avoid 'spoiled' foods | p. 29 |
An enjoyable diet is the most nourishing | p. 29 |
Know the temperature of your food | p. 33 |
Not too hot or cold - keep it balanced | p. 35 |
Blend the tastes of your food | p. 36 |
Find tasty substitutes | p. 40 |
Eat regularly and in the right conditions | p. 42 |
Try sprouting - nutritious food from tiny seedlings | p. 46 |
Know how and when to drink fluids | p. 48 |
Drink green tea or other healthy drinks | p. 49 |
Be alert for food sensitivities | p. 50 |
Balance Your Emotions | p. 55 |
Our emotions and our health Wellbeing tips 22-36 | p. 55 |
Emotions are a key to good health | p. 57 |
Anger makes qi rise | p. 60 |
Fear makes qi descend and worry knots the qi | p. 62 |
Grief and sadness dissolve qi | p. 64 |
Joy slows qi down | p. 66 |
Take pleasure from the world | p. 67 |
The importance of humour | p. 69 |
Gain perspective on your emotions | p. 71 |
Become present to your bodily 'felt sense' | p. 72 |
Learn from your difficulties | p. 77 |
Use talking therapy | p. 78 |
Use writing therapy | p. 79 |
The importance of positive goals | p. 80 |
Release your blocked feelings | p. 84 |
Get help when you need it | p. 86 |
Adjusting Work, Rest and Exercise | p. 88 |
The balance of work, rest and exercise Wellbeing tips 37-55 | p. 88 |
Balance yin and yang in your work and rest | p. 89 |
Convalescence - the forgotten secret | p. 92 |
The positive effects of fulfilling work | p. 94 |
Keep your life regular | p. 95 |
Points to relieve smoker's cravings | p. 96 |
Exercise while you work | p. 98 |
Walk your way to health | p. 99 |
Sleep - the best natural cure | p. 101 |
Sleep in a healthy posture | p. 103 |
Take a 'power' nap | p. 104 |
Make time for rest and relaxation | p. 106 |
Scan your body to relax | p. 107 |
Exercise can be 'internal' or 'external' | p. 109 |
Exercise according to your age, activity, build and constitution | p. 113 |
Know the 70% principle for all activity | p. 114 |
Find an exercise routine | p. 115 |
Find a regular practice space | p. 116 |
Exercise in the 'spirit' of qigong | p. 118 |
A simple self-exercise more effective than massage | p. 120 |
Protecting Yourself from the Environment | p. 123 |
How the weather effects our health Wellbeing tips 56-65 | p. 123 |
Take extra care when there's a cold snap | p. 124 |
Your pain might be caused by cold! | p. 126 |
Cold can cause infertility and other lower body symptoms | p. 128 |
A well-kept secret - the effects of 'wind' | p. 130 |
How to prevent colds, flu and other acute problems | p. 133 |
Tired all the time? 'Damp' could be the cause | p. 135 |
Protect yourself from the effects of damp | p. 137 |
Dryness - of course it dries you up! | p. 139 |
Know how to beat the heat | p. 140 |
Flow with the seasons to stay healthy | p. 143 |
Respecting Your Constitution | p. 145 |
Our constitutional essence and long-term health Wellbeing tips 66-77 | p. 145 |
Conserve your constitutional essence | p. 146 |
How to check your constitutional strength | p. 149 |
Accept your limits and live within their confines | p. 150 |
Your sexual activity affects your constitutional essence | p. 152 |
'Do the month' after pregnancy | p. 155 |
Important transformation times that can change your life | p. 157 |
The male menopause is not what you think! | p. 160 |
After a miscarriage take time to rest | p. 160 |
Strengthen your constitutional essence at the dantien | p. 161 |
What you learn from a good teacher becomes yours for life | p. 164 |
Use Chinese metal balls as a simple longevity tool | p. 165 |
'Scrape' on the back to strengthen constitution | p. 166 |
Staying Healthy and Preventing Disease | p. 168 |
Asthma | p. 169 |
Anxiety and panic attacks | p. 172 |
Back pain | p. 175 |
Chronic fatigue syndrome | p. 178 |
Colds and flu | p. 181 |
Constipation | p. 184 |
Depression | p. 187 |
Diabetes | p. 189 |
Diarrhoea | p. 193 |
Headaches | p. 195 |
Hypertension | p. 198 |
Indigestion and heartburn | p. 201 |
Insomnia | p. 203 |
Joint problems | p. 206 |
Menopausal hot flushes | p. 209 |
Period pains | p. 211 |
Premenstrual tension | p. 213 |
Skin conditions | p. 215 |
Sixteen Tips To Improve Your Lifestyle | p. 218 |
Four important stages of integrating lifestyle changes | p. 218 |
Refine your intention | p. 218 |
Know what's stopping you | p. 219 |
Prepare to change your lifestyle | p. 219 |
Put your lifestyle plan into action | p. 220 |
Completion and integration - make a new adjustment into a regular habit | p. 221 |
Find ways to become motivated | p. 221 |
Make your goals specific and achievable | p. 222 |
Allow yourself some imperfections | p. 223 |
Take teeny tiny steps | p. 224 |
Do what you find enjoyable | p. 225 |
Find healthy substitutes | p. 226 |
Change at your own speed | p. 226 |
It takes a month to change a habit | p. 227 |
See yourself changing your lifestyle | p. 227 |
Don't just read about it - use it! | p. 228 |
Notes | p. 230 |
Glossary | p. 237 |
Reading list | p. 240 |
Useful addresses | p. 241 |
Index | p. 242 |
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