Live Well Live Long: Teachings from the Chinese Nourishment of Life Tradition. Paperback

Live Well Live Long explores the wonderful Chinese tradition of nourishing life (yangsheng) and applies it to modern life. As well as the traditional topics covered in yangsheng teachings - which mostly concern personal health care - concern for social, global and planetary health in the modern age demands the application of the wise principles of the yangsheng tradition to issues as varied as social justice, education, modern childbirth, climate change and environmental degradation, agricultural sustainability and so on. These are all covered in this meticulously researched book.

“Peter Deadman has achieved something wonderful, something gorgeous in creating this book. He has managed to write with great simplicity, eloquence and gracefulness about a subject which is deep and rich; yangsheng, the Chinese tradition of nourishing life … I am certain that the book will appeal to anyone who has no knowledge of the Chinese philosophy (it would be a wonderful introduction for our patients) of how to look after ourselves in body, mind and spirit through diet, exercise, sleep, deepening our relationship with nature,v‘affairs of the bedroom’ and even music and dance, amongst other gifts.”

Emma Farrant, The Register of Chinese Herbal Medicine Journal (see more reviews below)

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"This is an authoritative, scholarly, thorough and compassionate book about being alive in its broadest and highest sense. It has much to offer practitioners, educators and the general public."

Australian Journal of Acupuncture and Chinese Medicine

“Elegant and accessible, informative but undogmatic, comprehensive yet not boastful.  It is a magnificent achievement, especially in the way in which it incorporates knowledge and wisdom from many cultures with no conspicuous friction.  Deadman  recognises and acknowledges many uncertainties and gaps in our knowledge, yet articulates an illuminating and authoritative narrative.”

Erik Millstone, Professor of Science Policy at the University of Sussex

"Elegantly written and diligently referenced; this book is an ultimate guide for wellbeing. The uncompromising relevance of this book makes it a must for all TCM practitioners and a first recommendation to all our patients."

Yanan Kim, Teamor Tea Tailors, Australia

"This is a beautiful book. It is written in a way that would make it accessible to anyone, while at the same time conveying important, well researched and useful items of knowledge. A great book to have on the shelf, for the chapters are very clear so it's easy to dip into if you want advice on a particular subject. A rich array of wisdomous tips to live a long and healthy life which have their conception in Chinese medicine, however they are all backed up with western/modern research. I highly recommend."

Amazon review

Journal of Chinese Medicine review

If first impressions are anything to go by, then Peter Deadman's Live Well Live Long ticks all the boxes for presentation and production values. With its elegant cover and glossy heavy grade paper, this beautifully bound book serves as a worthy introduction and thorough exploration of the long-standing tradition of yangsheng (nourishing life) in Chinese health culture. Yangsheng will be familiar to most readers as practices for the cultivation of health, physical and mental balance, detachment from excessive emotions, integration of mind and body and ultimately the promotion of wisdom and longevity. This tradition has been developed over the last two and a half thousand years as part of Chinese culture.

In settling down to read this book, I couldn't help initially drawing comparisons with Daniel Reid's The Tao of Health, Sex and Longevity that marked my introduction and subsequent fascination with Chinese Medicine nearly 25 years ago whilst traveling around South East Asia. In many respects, Deadman's new book covers much of the same ground, but, whilst reading it felt like a homecoming of sorts for me, this book stands as an altogether more mature exploration of the topic of Chinese health traditions. Whilst other books covering yangsheng principles have tended to be heavily burdened with Chinese Medicine (CM) terminology and technical details of various practices such as qigong, Deadman has favoured a more research-led academic approach to the subject. There is an introduction to some of the key terms required for the discussion such as yin, yang, qi, blood, jing and shen, as well as the concepts of pathogenic factors, stagnation and stasis, but it is very clear from the outset that CM diagnosis and treatment fall outside the remit of this book. So much so, in fact, that further clarification of CM terms is tucked away in a useful glossary at the rear. Though this may disappoint some readers, the decision to keep this text firmly focused on Chinese health traditions rather than Chinese medicine will broaden its appeal to a wider audience, without losing its relevance in terms of both traditional and modern medical thinking. Despite the author describing this text as a 'workshop manual', he wisely avoids the obvious pitfalls of providing specific dietary advice, recipes, exercises, breathing techniques, supplements, herbal remedies or sexual health practices, beyond the general principles espoused in the nourishing life traditions.

Live Well Live Long is logically laid out, devoting chapters to all the major areas of the yangsheng tradition. A brief introduction to the definition of yangsheng is followed by an overview of the health challenges that today's society faces from chronic disease, with a cautionary reminder of the limits of medicine in trying to deal with the epidemics of obesity, diabetes, cardiovascular disease, cancer, depression and dementia. Concepts of constitution, inherited and acquired essence, gender, poverty, environmental factors, work, ignorance, medical treatment and even luck are introduced as determinants of how long we are likely to live and how healthy we are likely to be. The individual causes of disease are then explored further in relation to how they affect the balance of healthy and pathogenic qi, with constant reference to modern day studies that back up the traditional Chinese view. Chapters are then devoted to each of the main areas of yangsheng: cultivating the mind and emotions, diet (how and what to eat), exercise, sleep, affairs of the bedroom, pregnancy, childbirth and postpartum care, and care of children all gain extensive coverage, and are complemented by chapters on less obvious subjects such as alcohol, tea, nature, music and dance, old age and death.

The two chapters on diet are particularly thorough, yet not overly proscriptive, covering how and when to eat as well as what to eat. As well as the major food types, they also cover modern concerns such as gluten sensitivity and coeliac disease, healthy fats, excess sugar, as well as vegetarianism and research on pesticides and organic foods. The subject of exercise is similarly well treated, warning against excessive practices and espousing the virtues of softer forms of exercise that integrate strength and flexibility, mind and body, and that are particularly suitable after a certain age. The chapter on affairs of the bedroom succinctly covers the tradition of self cultivation through sexual practice without getting bogged down in specifics. A new perspective is offered here on male ejaculation as Deadman seeks to settle the age-old debate on whether or not men should 'spill their seed.' Modern day research is used to inform the debate, including reference to prostate cancer and erectile dysfunction, and also includes comment on the effect of pornography on health and libido.

The core concepts of Taijiao (foetal education), natural birth and 'doing the month' during postpartum care are covered in depth, offering key insights into the potential risks and opportunities for changing the health outcomes of both child and mother. This leads to an interesting discussion on John Shen's ideas about pregnancy being a 'gateway' time of life (together with puberty and menopause), when significant physiological change can lead to either ill health or growth and vibrancy. Other chapters are equally revealing, and reading through them gives one the sense that no stone has been left unturned in this exploration of health. Broader considerations of environmental health, pollution, sustainability, global health concerns, social justice and education are incorporated where necessary, adding a modern day context to traditional wisdom and reminding us that global stewardship is as much a part of yangsheng as self cultivation. Of particular interest is the fascinating discussion on the importance of the microbiome, complete with references to faecal transplants in the treatment of inflammatory bowel disease and mention of Ge Hong's infamous 'yellow soup' (a preparation of dried or fermented faeces). This is quite rightly nestled in the appendices along with discussions of detoxing, smoking, Chinese science, the history of Chinese health exercise and spirituality.

As one might expect, this book draws heavily from the huge list of references that follow each chapter. By the author's own admission, the reliance on research can make for heavy reading at times, but thankfully the text is cleverly punctuated with research summary boxes and the liberal use of quotes and excerpts from sources as diverse as the Neijing, the Daodejing, the writings of Sun Simiao, Hippocrates, Shakespeare and even A.A Milne's Winnie the Pooh. Their use pays respect to the classics and wisdom of old, while serving as a bridge between traditional thinking and modern day research, and illustrating that ultimately health considerations essentially have not changed much in 3000 years. This mixed format ensures that the reader feels a palpable connection between the past and present at every turn. Time and time again, Deadman successfully uses modern day research to confirm that, in almost all areas of life, a moderated, balanced and harmonious 'middle way' tailored to the individual has routinely been shown to foster better health outcomes than the extremes of behaviour that are all too common in today's busy lifestyles.

If I had to offer any criticism it would be that the text would benefit from the occasional illustration to break up proceedings. Deadman has also played it safe in avoiding even a cursory discussion on vaccinations, although given the current hostile climate surrounding the debate, this omission is understandable. In summary, there is much to like about this book. For practitioners it serves as validation of many of the principles upon which our medicine is based at a time when we are coming under attack for lack of robust 'evidence.' More importantly it confirms to us that the promotion of basic health maintenance is as important as the medicine that we offer. This book therefore serves as a valuable resource to draw from or refer patients to for continuation of their care.

For the lay reader - who is bombarded with new health information daily in the form of quick fix protocols, fads and miracle cures - Live Well Live Long offers a welcome steady ship in the storm. It demonstrates, using modern research, that the accumulated wisdom of Chinese health culture, when studied and applied appropriately to our lives, can have a profound and lasting effect on health, from gestation to the grave. As such it offers the lay reader a gateway to better health. Deadman has delivered a timely and important text that will be equally at home on a practitioners desk as on a coffee table. I shall be recommending it widely to patients and family alike.

Martin John

Preface
Acknowledgements

• Chapter 1: What is yangsheng - nourishment of life?

  Keeping it simple

  What is yangsheng?

  The four legs of the chair

  Where does modern health and lifestyle research come from?

  Longevity in Chinese culture

  Chapter 2: Health - the challenge and the opportunity

  One life

  The limits of medicine

  Chronic disease – facts and warnings

  What can we do about it?

  Chapter 3: What determines how long we live and how healthy we are?

  Constitution

  The Chinese explanation of constitution – inherited essence

  Acquired - post-heaven essence

  Constitutional strength - a throw of the dice?

  Constitution and longevity – the evidence

  Luck

  Chapter 4: Why we get ill

  The causes of disease

  The external causes of disease – climatic factors

  The internal causes of disease – the emotions

  Neither internal nor external (miscellaneous) causes

  Irregular diet

  Overwork and overstrain

  Sitting

  Standing

  Insufficient rest

  Night work

  Lack of exercise

  Traumatic injury

  Excessive sex

  Parasites and poisons

  Wrong medical treatment

  Ignorance54The teachings of Dr. John HF Shen

   Chapter 5: Cultivating the mind and emotions

  Moderating our emotions

  The harmful effect of unregulated emotions

  Anger

  Free expression versus repression

  Joy (Excitement)

  Grief

  Thinking and preoccupation

  Worry and anxiety

  Fear and fright

  Other emotions - stress

  How to manage the emotions and cultivate the mind

  Mindfulness and meditation

  Positive emotions

  Intimacy

  Happiness

  Generosity

  Laughter

  Nature, music and art

  Gratitude

  Chapter 6: Diet – how to eat

  Diet – the challenges

  How to eat - quantity

  How to eat – regular eating

  On dieting, diets and weight loss

  Chapter 7: Diet – what to eat

  The decline of modern food

  The qing dan diet

  Adjusting our diet to our needs

  Eat real food

  What to eat – an overview

  What to eat – the detail

  Whole cereal grains

  Breakfast

  Bread

  Vegetables

  Mushrooms

  Pulses

  Sea vegetables

  Fruit

  Nuts and seeds

  Fermented foods

  Salt

  Fresh foods

  Fats

  Sugar

  Vitamins and supplements

  Vegetarian – to be or not to be?

  Organically-grown foods

  Balancing the five temperatures and the five tastes

  Chapter 8: Alcohol

  Alcohol – the harm

  Alcohol – the benefits

  What is moderate drinking?

  Making sense of alcohol research

  A Chinese medicine perspective

  Chapter 9: Tea

  Tea and health

  Principal varieties of tea

  Making tea

  Drinking tea

  A brief history of tea

  Chapter 10: Exercise

  Ancient wisdom, modern forgetting

  What is exercise?

  The evidence for exercise and health

  Exercise and the mind

  Exercise, but how much?

  More is not necessarily better

  Exercise addiction

  Exercise during pregnancy

  Walking

  A broader view of exercise

  Chapter 11: Traditional Chinese exercise

  The evidence base

  Principles of the Chinese exercise tradition

  Integration of body, breath and mind

  Internal and external, hard and soft

  Free flow

  The elastic body – the fascia

  Rootedness and balance

  Breathing

  Internal exercises – the spiritual dimension

  A word about practice

  Afterword - Chinese sports

  Chapter 12: Sleep

  The effects of insufficient sleep

  Chinese sleep advice

  Preparing the mind

  Avoiding eating before bedtime

  Sleeping position

  Washing the feet

  Pillows

  How much should we sleep?

  Siesta

  Exercise and sleep

  Meditation and sleep

  A brief explanation of sleep disturbance in Chinese medicine

  Chapter 13: Affairs of the bedroom

  Sex as pleasure and joy

  Sex is healthy for both partners

  Sex is also dangerous

  A different perspective on male ejaculation

  Females as sources of nourishment

  The female perspective

  Dual cultivation

  About libido and constitution

  Erectile dysfunction and male health

  Research into sex and health 

  Aphrodisiacs

  Pornography

  Homosexuality

  Chapter 14: Pregnancy, childbirth, postpartum care, breastfeeding

  Foetal education (taijiao)

  Emotions

  Diet

  Exercise

  Rest

  Modern taijiao

  Childbirth

  Modern childbirth

  Early and preterm birth

  The case for a ‘follow nature’ approach to birth

  Postnatal depression and anxiety

  So what’s the alternative?

  A calm birthing environment

  Acupressure

  Postpartum care

  Zuoyezi, or ‘doing the month’

  Breastfeeding – the optimum diet for babies

  Infant formula

  Pregnancy as a ‘gateway’

  Chapter 15: Care of children

  Causes of disease in children

  Diet

  Improper feeding - overfeeding

  Improper feeding - wrong ‘temperature’ food

  Improper feeding – excessively sweet food

  Improper feeding - whole foods

  Improper feeding - dairy foods

  Improper feeding - junk food

  Improper feeding - soya

  Breakfast

  Exercise

  Stress

  Body image disorders

  Wrong treatment

  Education

  Chapter 16: Nature

  Human beings, health and nature – the evidence

  Sunshine

  Nature in Chinese culture

  Nature and Chinese medicine 

  Attuning life to the ebb and flow of yin and yang

  The internal landscape – the neijing tu

  The internal landscape - acupuncture

  The internal landscape - climate

  Five phase theory (wu xing)

  Nature and herbal medicine

  Nature in the self-cultivation tradition

  Feng shui

  The dark shadow over the natural world

  Chapter 17. Music and dance

  Music and healing

  Music and the natural order in the Chinese tradition

  A brief history of Chinese music

  Ritual – music and dance

  Dance

  Chapter 18. Old age

  Ageing and expectation

  Healthy ageing

  Ageing and free flow

  Ageing and exercise

  Ageing and diet

  Ageing and the mind

  Contentment

  The ageing brain

  Wisdom

  Chapter 19. Death

  Embracing death

  Dealing with advanced ageing

  The medicalisation of death

  The fixer mindset

  Dying

  Finding meaning in death

  Chinese philosophy and death

  Buddhism

  Confucianism

  Daoism

  Appendix A: The extraordinary story of our microbial friends

  What is the microbiota

  The development of the microbiota - birth and early feeding

  The development of the microbiota - diet

  The microbiota and calorie restriction

  The microbiota and the appendix

  The microbiota and antibiotics

  The microbiota and the immune system

  The microbiota and obesity

  The microbiota and the mind

  The microbiota and the skin

  Faecal (microbiota) transplants

  Appendix B: Smoking

  Appendix C: Detoxing

  Cultural and historical background

  Auto-intoxication

  Bloodletting

  Purging

  Diet

  Religion

  Detoxing - the Chinese medicine perspective

  Appendix D: Chinese science

  The validity of traditional knowledge

  Chinese science and technology

  Why was Chinese science so advanced?

  Some examples from Chinese medical history

  Appendix E: A brief history of Chinese health exercise

  Appendix F: A final word - spirituality

  Glossary of key terms

  Further reading

  Index

Read full contents pages and preface

Read Chapter 1