The Stone Paths of the East: Bama & Rugao, China

In the soft morning light of the Guangxi mountains, elders in the village of Bama rise to walk winding paths beneath ancient trees. Farther north, in the town of Rugao, centenarians tend gardens, sip herbal teas, and greet the day with gentle movement. These quiet corners of China are far from the tourist trail, but for generations they’ve been known as havens of long life.

In Bama and Rugao, aging is not feared—it is flowed with. Here, the wisdom of Traditional Chinese Medicine meets the rhythm of nature. Simplicity, harmony, and nourishment are not practices—they are life.

Land of the Long-Lived

Bama Yao Autonomous County, tucked into the misty hills of southern China, has earned the title “Longevity Village” for its high concentration of residents over 90 and 100 years old. Visitors arrive not just for the scenery, but to learn how these elders live with strength and serenity.

Rugao, in Jiangsu Province, has long been referred to as “the city of centenarians.” It’s not just about reaching old age—it’s about doing so with clarity of mind and strength of body.

What ties these places together isn’t magic—it’s a way of living aligned with earth, body, and breath.

Longevity in Practice

1. The Food is Light, Earthy, and Balanced

• Diets are rich in rice, millet, mung beans, sweet potatoes, bok choy, and leafy greens.

• Meals are lightly cooked, often steamed or stir-fried in sesame or peanut oil.

• Broths are common, enriched with goji berries, shiitake mushrooms, and healing roots like astragalus.

2. Herbal Teas are Daily Medicine

• Chrysanthemum, hawthorn, ginseng, goji, and jasmine are used to soothe, strengthen, and clear.

• In Bama, locals drink “shui” from spring water rich in natural minerals and hydrogen, believed to support cellular health.

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3. Movement is Gentle and Rhythmic

• Tai chi, slow walking, stretching, and outdoor tasks form the core of daily life.

• Movement is circular, not forceful—always aligned with breath.

4. Simplicity and Seasonal Living

• Less is more: no clutter, no rush, no processed foods.

• People wake with the sun, eat with the season, and rest when the body calls.

5. Emotional Harmony is Priority

• In Traditional Chinese Medicine (TCM), emotional balance is vital to longevity.

• Elders in these regions speak of patience, quiet joy, and acceptance as keys to a long life.

The Flowing Wisdom: What We Can Learn

1. Nourish with Simplicity

• Favor warm, lightly cooked meals with rice, greens, and healing herbs.

  Try this ritual: Cook congee or millet porridge once a week with shiitake, ginger, and goji berries.

2. Make Tea Your Medicine

• Let tea be a daily ceremony. Drink slowly. Sip intentionally.

  Try this ritual: Brew chrysanthemum-goji tea in the afternoon with a breathwork pause.

3. Move Like Water

• Swap a gym session for a tai chi video or a slow walk.

  Try this ritual: Begin your day with 5 minutes of gentle movement outdoors.

4. Tend to Emotional Health

• Practice kindness toward yourself. Journal or reflect on harmony.

  Try this ritual: Keep a “peace log”—track moments of calm, not productivity.

The River That Nourishes

In Bama and Rugao, youth is not something to cling to—it is something to cultivate quietly, like a slow garden or flowing stream. To live long is not to defy time, but to move with it—gently, graciously, and gratefully.

Each bowl of porridge, each morning walk, each pot of tea becomes a step along the stone path—worn smooth by those who walked with wisdom before us.

Coming Next:

The High Spirits – Hunza Valley, Pakistan

A remote kingdom of glacier waters, apricots, and purposeful living awaits in the soaring Himalayas.

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References & Citations: Bama & Rugao Longevity

1. He, You-qin & Chen, Jing.

“Longevity in Bama: The Relationship Between Lifestyle and Health.” Journal of Environmental and Public Health, 2012.

• Explores diet, environment, and sociocultural patterns among Bama elders

2. Wang, Qi et al.

“Chinese Centenarians and the Secret of Longevity: Insights from Rugao.” Gerontology and Geriatrics Studies, 2019.

• Rugao’s population structure and habits contributing to longevity, including plant-based diets and family structure.

3. Tao, Li.

The Foundations of Traditional Chinese Medicine. (Beijing University Press, 2015)

• Reference for yangsheng (life-nourishing) practices and herbs like astragalus, ginseng, and goji.

4. WHO China Office Report (2010)

“Longevity and Lifestyle Patterns in Chinese Centenarian Regions” – Bama listed as one of the healthiest aging populations in rural China.

5. Local Documentation & Cultural Anthropology Studies

From Guangxi and Jiangsu Provincial Archives – detailing traditional meals, herbal teas, and tai chi practice among elders.