Introduction: Living to a Hundred Is No Dream; Foot Bathing Has Been Passed Down for Millennia

"Eating mutton for three days is not as good as soaking your feet before bed"— this centuries-old health proverb finds vivid validation in Guangxi's Bama Yao Autonomous County. Here, elderly residents often live free of chronic illnesses and even cancer, thanks to a daily foot bath infused with medicinal herbs from the Yao tradition. Today, we recount the stories of two towering figures in Traditional Chinese Medicine (TCM): Professor Xiao Xinhe and Grandmaster Deng Tietao. Both adhered to a daily routine of mugwort and citrus peel foot baths as part of their regimen, remaining clinically active into their nineties and exuding vitality well past a hundred. Through personal example, they embodied TCM's core tenet: “When vital energy resides within, pathogenic factors cannot invade.”

I. Foot Bathing: The Root and Source of TCM Health Preservation

As stated in the Huangdi Neijing: “The meridians are the foundation of life and the origin of disease.” The 136 acupoints on the soles correspond to internal organs throughout the body. Hua Tuo wrote plainly in Zu Xin Dao: “In spring, soaking feet raises yang and prevents collapse; in summer, dispels dampness; in autumn, moistens the lungs; in winter, warms the dantian.” By stimulating warmth and channeling herbal efficacy through the feet, foot bathing can unblock meridians and harmonize qi and blood—truly the most down-to-earth method of preserving health.

Professor Xiao Xinhe’s Philosophy of Wellness

Founder of the Guangdong Hundred-Year Health Research Institute, Professor Xiao has maintained a daily mugwort and citrus peel foot bath for fifty years. At 92, he still cycles out for medical consultations each week. He asserts: “Foot bathing is not just about wellness—it lies at the heart of preventing illness. When vital energy is abundant, no evil can invade.” His master, Grandmaster Deng Tietao (who lived to 104), also made foot bathing a daily habit. During the SARS outbreak of 2003, Deng, then 90, led a medical team in the fight against the epidemic and remained uninfected.

II. Three Core Benefits of Foot Bathing

  1. Strengthening Vital Energy and Expelling Pathogens to Boost Immunity​

    Mugwort warms channels and dispels cold; citrus peels (such as pomelo or orange rind) regulate qi and fortify the spleen. Together, they stimulate yang energy in the soles and enhance defensive qi. Decades of practice by Professors Xiao and Deng show that foot bathing regulates qi-blood circulation and reduces opportunities for external pathogens to invade—making it their “natural vaccine” against COVID-19 and influenza.

  2. Improving Chronic Conditions and Activating Self-Healing Power​

    Modern research indicates foot bathing can lower blood pressure, improve microcirculation, and significantly benefit conditions like diabetic foot ulcers and arthritis. Over 90% of Bama’s centenarians maintain their health through Yao herbal foot baths, some even described as having “70-year-old feet with the vitality of a 20-year-old.”

  3. Regulating Emotions and Extending Lifespan​

    Massaging the Yongquan (Bubbling Spring) point during foot bathing relieves anxiety and improves sleep. Professor Xiao often says: “When the back sweats slightly while soaking, inner restlessness dissipates—this is the marvelous method of ‘using stillness to control movement.’”

III. A Scientific Guide to Foot Bathing: Blending Tradition and Innovation

Recommended Basic Formula​

Classic combination: Mugwort (30 g) + citrus peel (pomelo/orange, 20 g) + ginger slices (5 pieces, to dispel cold)

Advanced Combinations​

Add safflower (to invigorate blood), Clematis root (to remove dampness), and tuber fleeceflower stem (to calm the mind).

Key Steps​

  • Water temperature: 40–45°C (adjust to ankle tolerance)

  • Duration: 20–30 minutes, stop when slight sweating occurs

  • Frequency: Once daily, ideally before bedtime

Precautions​

  • Avoid soaking within one hour after meals

  • Diabetic patients and those with varicose veins should consult a physician

  • Wearing a herbal sachet can enhance protective effects

Conclusion: Centenarian Wellness Begins Beneath Your Feet

Professor Xiao often instructs his disciples: “Wellness does not lie in expense, but in persistence; longevity is not found in medicine, but in daily practice.” The longevity practices of these two grandmasters affirm the modern relevance of TCM’s “preventing disease before it arises” philosophy. In an era awash with antibiotics and vaccines, returning to nature and activating the body’s innate healing power may be the ultimate answer to combating illness.

“The superior physician prevents disease”— the wisdom of TCM foot bathing has spanned millennia and continues to shine. Why not start tonight by boiling a pot of mugwort and citrus peel water, letting your feet steep in a millennium of herbal fragrance? Perhaps your own centenarian story will begin with this very basin of healing broth.

小朋友 张