Becoming Chinese habits explained, with the evidence

Hot water, slippers, congee, early nights, tai chi and more: the cultural background to each habit and what health bodies say.

Updated 2026-10-11

The habits in the "becoming Chinese" trend come mostly from 养生 (yǎngshēng), the Chinese idea of "nourishing life" through everyday prevention: keeping warm, eating simply, resting well and moving gently. Some of them line up with mainstream health advice (regular sleep, gentle exercise such as tai chi), some are neutral (hot water counts as fluid like any other), and for others, such as congee or goji berries, there is little official evidence either way. A few, like cupping, carry real risks. This page takes each habit in turn.

This is general information, not medical advice. If you have a health condition, are pregnant or take regular medicines, ask your GP or pharmacist before trying herbal products or treatments such as acupuncture or cupping.

For what the trend is and where it came from, see the becoming Chinese hub.

The ideas behind the habits

Most habits in the trend share a few traditional Chinese medicine (中医, Zhōngyī) concepts. The Conversation's analysis summarises traditional Chinese medicine as a centuries-old system built on qi (vital energy), yin and yang, and the five elements. GoEast Mandarin explains the practical side: warm water and soups are meant to warm the stomach, while cold drinks are thought to bring in "cold" (寒, hán) that weakens the spleen and stomach and upsets the balance of yin and yang. The South China Morning Post describes slippers being worn to guard against han qi, the body's "cold energy".

These are traditional beliefs. Official health bodies in the UK and US do not use these concepts, so the table below separates the cultural reason from what the evidence says.

Habits at a glance

Hot water instead of iced drinks

Background. Drinking 热水 (rè shuǐ), plain hot water, is the most famous habit in the trend; Know Your Meme lists Sherry Zhu's hot water video at 5.5 million views. GoEast Mandarin notes that guests in China are often offered hot water.

Evidence. The NHS recommends 6 to 8 cups or glasses of fluid a day and says water, lower-fat milk and lower-sugar drinks including tea and coffee all count. Its hydration page says nothing about temperature, so swapping cold water for warm is neither recommended nor discouraged. One clear caution: the International Agency for Research on Cancer classified drinking very hot beverages, above 65°C, as probably carcinogenic to humans (Group 2A), linked to oesophageal cancer. Let water cool to warm before drinking. If you add tea, note the NHS advises no more than 200mg of caffeine a day in pregnancy.

Slippers indoors

Background. 拖鞋 (tuōxié) are standard in many Chinese homes, and GoEast notes guests are often handed a pair. The traditional reason is keeping cold out through the feet.

Evidence. We found no official guidance that warm feet prevent illness. There is relevant safety advice: an NHS trust's falls-prevention procedure treats slippers that are too big or too small, and backless slippers, as a falls risk for patients who are not confidently mobile. It describes safe footwear as well fitting, with a low wide heel, a firm sole and a secure fastening. If you or someone at home is unsteady, choose full-back slippers over mules.

Congee and soup

Background. 粥 (zhōu), rice porridge, is a common breakfast and a typical food when someone is unwell, according to GoEast. Swapping salads for warm soups (汤, tāng) is a frequent tip in the videos.

Evidence. Evidence is limited: we found no NHS, CDC, FDA or NICE guidance on congee specifically. It is simply cooked rice and water; what matters for health is what you add to it and the rest of your diet.

Boiled apple water with red dates and goji

Background. GoEast describes simmering apples with 红枣 (hóngzǎo, red dates) and 枸杞 (gǒuqǐ, goji berries) on low heat for about 20 minutes. NBC reports "apple herbal tea" as one of the trend's signature drinks. In traditional thinking, red dates and goji berries replenish qi.

Evidence. Evidence is limited. We found no official health claim for these drinks. The NHS notes that complementary therapies are not tested in the same way as standard medicines, so if you take regular medicines, ask a pharmacist before using goji or other herbal products regularly.

Going to bed earlier

Background. Early nights are part of yangsheng; GoEast lists going to bed before midnight among the trend's habits.

Evidence. This is the habit with the clearest official support. The CDC, citing the American Academy of Sleep Medicine and the Sleep Research Society, says adults aged 18 to 60 should get at least 7 hours a night. It links regularly sleeping less than that to higher risk of obesity, diabetes, high blood pressure, heart disease and stroke, and recommends a consistent bedtime and keeping screens out of the bedroom.

Tai chi and Baduanjin

Background. 太极拳 (tàijíquán) and 八段锦 (bāduànjǐn, a form of qigong) are gentle movement routines. GoEast lists morning practice as one of the trend's habits, and The Conversation mentions traditional stretches meant to improve energy flow.

Evidence. The US National Center for Complementary and Integrative Health (NCCIH) says research suggests tai chi may improve balance and stability and reduce falls in older adults, and may help with knee osteoarthritis pain and fibromyalgia symptoms. It found no effect on rheumatoid arthritis disease activity. The NHS lists tai chi as a strength activity for adults over 65, who are advised to do strength, balance and flexibility work at least 2 days a week. We found no official review specific to Baduanjin, so treat it like other gentle exercise.

Foot soaks

Background. The South China Morning Post describes foot baths to unwind as part of trend routines.

Evidence. Evidence is limited: we found no NHS, CDC or NICE guidance on foot soaks as a wellness habit. Use warm rather than hot water, and if you have a condition that affects your feet, ask your GP or practice nurse first.

Gua sha, cupping and acupuncture

These are treatments rather than lifestyle habits, and they carry more risk.

• Gua sha (刮痧). A 2010 systematic review in Chinese Medicine looked at seven controlled trials for musculoskeletal pain and concluded the evidence was insufficient, because the trials reporting benefits were of poor quality. The review looked at pain, not the facial gua sha seen in beauty videos.
• Cupping (拔罐). NCCIH says most cupping research is low quality and there is only weak support for pain relief. Side effects include lasting skin marks, burns, scars and infection, and unsterilised shared equipment can spread hepatitis B and C.
• Acupuncture (针灸). The NHS says it may offer acupuncture for long-term pain, migraine-type headaches or severe hiccups, but that it may not be safe if you take blood-thinning medicine, have a bleeding risk, or have a skin condition or infection.

Doing it respectfully

Many of these habits are ordinary family life for Chinese people, and some diaspora writers have said it stings to see them treated as a novelty after being teased for them. Credit where the habits come from and learn the reasoning behind them rather than presenting them as a quirky checklist. For words to describe what you are doing, see what does becoming Chinese mean. For things to buy, see the becoming Chinese starter kit.