The wisdom of long-livers is of invaluable importance for those who want to live a long life.
Behind every thought lies personal experience, every conclusion is tested by time.
Excerpts from the book "Many Years. Good Years. Commandments of the 104-year-old sage Andrey Voron for a long and joyful life".
- Learn to see all living things around you and rejoice in everything - grass, trees, birds, animals, earth, sky. Look at them with kind eyes and an attentive heart - and you will discover knowledge that you won't find in books. And you will see yourself in them - tamed and renewed.
- Make it a habit to stand barefoot on the ground for a few minutes at any time. Give your body the earth until it calls for it.
- Seek opportunities to be near water. It will relieve fatigue and clear your thoughts.
- Drink clean water wherever you can, without waiting to feel thirsty. This is the first remedy. Wherever fate took me, I always looked for a well, a source. Do not drink sweet and salty (mineral) water from bottles. The first will ruin your liver, the second will clog your vessels.
- Every day, your table should have vegetables. Nutritious vegetables that are warmed and filled with sunlight. Beets are the best food on earth. Then beans, pumpkin, berries, carrots, tomatoes, peppers, spinach, lettuce, apples, grapes, plums.
- If you feel like it, you can eat meat. But rarely. DO NOT EAT pork, it has sent many people to the other world. But a thin slice of fat will be beneficial. But do not smoke it. Why consume resin...
- Poor food - sausages, fried potatoes, cookies, sweets, canned goods, pickles. My food - grains, beans, greens. A predator that ate meat barely crawls, lazy. But a horse fed with oats pulls a cart all day. A locust feeds on grass, that's why it has the strength to fly.
- It is better to eat in small portions but frequently. To eat less, drink plenty of water and fruit compotes, eat coarse food and raw vegetables. From Thursday evening to Friday evening, I eat nothing, only drink water.
- Fasting is the greatest grace. Nothing strengthens and rejuvenates me like fasting. Bones become light as a bird's, and the heart is cheerful like a young man's. With each significant fast, I become younger by several years.
- The sun rises and sets - for you. Work begins after the sunrise. Get used to this, and you will be strong in body and healthy in spirit. And the brain rests better and brightens in the evening sleep. This is how monks and warriors act. And they have the strength to serve.
- It's good to nap for half an hour during the day lying down to refresh the blood in your head and face. It's bad to sleep after eating because then the blood becomes thick and fat settles on the vessels.
- Sit less, but sleep enough.
- Try to spend more time outdoors. Get used to living in cool spaces. It is enough for your feet and hands to be warm, but your head should be cool. The body withers and ages from heat. In the forests of Ussuriysk, I knew an old Chinese man who always wore cotton clothes but hardly ever heated his hut.
- Strengthen a weak, chilly body with herbs. Brew a handful of herbs, berries, leaves, currant branches, raspberries, strawberries with boiling water and drink it all day. In winter, you will benefit greatly from this.
- Do not forget about nuts. A nut is similar to our brain. It contains strength for the brain. It's good to consume a teaspoon of walnut oil daily.
- Be kind and attentive to people. From each of them, even from an empty one, you can learn something. Do not make enemies or friends out of people. Then you will not have trouble with them.
- What is meant for you will be given. Just learn to wait humbly. What you are not meant to have, you shouldn't wait for. Let your soul be light.
- Do not believe in superstitions, stargazers, do not resort to fortune-telling. Keep your soul and heart pure.
- When you feel bad, you need to walk a lot. It's better in the fields, forests, near water. Water will carry away your sadness. But remember: the best remedy for body and soul is fasting, prayer, and physical work.
- Move more. A rolling stone gathers no moss. Worries keep us grounded. Do not shy away from them, but do not let them dominate you. Never be afraid to start learning something new - it will refresh you.
- I have never been to a resort, nor have I spent Sundays lying down. My rest is a change of activities. Nerves rest when hands work. The body gains strength when the mind works.
- Do not ask for little. Ask for much. And you will receive more than less.
- Do not try to take advantage of everything, but strive to be useful yourself. A vine that does not bear fruit quickly withers.
- Do not be a chatterbox or a mocker but be cheerful.
- Do not overeat! A hungry beast is craftier and swifter than a satiated person. Roman legionnaires ran 20 kilometers in full gear with a handful of dates and a mug of wine, clashed with enemy ranks, and fought all day without rest... But the indulgence and debauchery of Roman patricians led to the fall of the Roman Empire.
- After dinner, I walk in the garden for another half hour.
- When you eat, do not drink with your food. Do not drink before or after eating.
- To avoid taking your child to hospitals and pharmacies, entrust them to Nature. From a young age, teach them to walk barefoot on the ground. This is the strongest hardening. If a child gets sunburned, it will be beneficial; if stung by a wasp or ant, it's also good; if stung by nettles, bathed in cool water, scratched by a thorn, ate a worm in the garden - it means they are toughened against ailments, becoming stronger physically and spiritually.
- When cutting vegetables with a knife, they lose some of their earthly power. It is better to eat them whole and cook them whole. Onion is twice as beneficial if crushed by hand or a wooden board.
- You don't have to drink store-bought tea. For me, the best brew is made from young pear branches. This tea is very aromatic and healing. It removes salts and excess water, relieves pain and joint inflammation. But coffee, tea, sweet drinks, and beer undermine the heart.
- If you are tired, feeling weak, or unwell, simply give your body rest. Make your diet simpler. Eat only one dish a day for some time. The next day, switch to another dish. Do this for at least a week or two.
- If you want to stay young and live long, have a walnut-apple day once a week. In the morning, prepare 8 apples and 8 walnuts. Approximately every 2 hours, eat one apple and one walnut. Keep your stomach occupied throughout the day.
- When you feel your body quickly getting tired, everything irritates you, work slips from your hands - it means you need to eat carrots two or three times a day. This will restore your strength.
- I only cook hot dishes 1-2 times. Food should be fresh.
- To avoid catching a cold, do not wash with hot water, eat nuts and garlic every day, walk barefoot on corn spread on the floor, and get plenty of sleep.
- When the berry season comes, you can deny yourself any food except berries. Eat at least a cup daily. If stars are the eyes of the sky, then berries are the eyes of the earth. There are no major or minor among them. Each will nourish you with strength and health - from cherries to watermelon.
- Cultivate inner feelings of joy and enchantment with life within yourself.
- Find time for silence, for calming down, for a soulful conversation with yourself.
- Let your heart, not human gossip, guide you on what is good and what is bad.
- Do not worry about what others think and say about you. Be your own judge in purity and dignity.
- Do not be angry with people. Do not judge them. Each person you forgive will add love for yourself.
- If your heart is full of love, there is no room for fear.
- Do not compete with anyone or anything. Each has their own. It is better to yield.
- The poor are not those who have little but those who want little.
- Never hit children or shout at them. Otherwise, they will grow up as slaves.
- Do not argue. Everyone has their own truth and grievances.
- Do not teach people how to live, what to do. I never teach, only advise when asked for advice.
- Do not consider yourself the smartest and most decent, better than others.
- Do not try to be an example to others. Look for an example nearby.
- The healing power is in healthy sleep. But you must earn it daily with some work, effort.
A doctor inquired about what gave me many good years. I thought and wrote on a piece of paper. Seven blessings accumulated.
- Moderate eating,
- Consistent moderate physical work, a habit of walking a lot.
- Clean water and clean air.
- Sun.
- Self-control, self-restraint.
- Rest.
- Faith.
- Find joy in this life. Joy in every minute given to you.
- Bring joy to others. Be humane.
- Forgive. Always. Everyone, including yourself.
- Repent. Free yourself from sin and mistakes.
- Laugh. With your face and soul. (Not seriously towards people or yourself).
- Breathe. Freely, deeply, and with pleasure.
- Sleep. To your heart's content and with pleasure.
7 cherished dishes
(They are given to man from above not only as the best food but also as medicine)
- Beets
- Cucumbers and onions.
- Buttermilk.
- Fish.
- Porridge (buckwheat, millet, corn, beans).
- Apple.
- Berries and nuts.
- Spring water.
- Green tea.
- Grape juice (wine).
- Tea from leaves, branches, and flowers of berries.
- Kvass.
- Dandelion compote.
- Sauerkraut brine.
Even barefoot, keep moving forward.
Even lame, keep moving forward.
Even without legs, keep moving forward.
If faced with a difficult choice or decision, light-heartedly ask yourself in the evening, and in the morning when you wake up, the answer will come to you. And so it will be.
If you don't know what to do, do something you can.
If you are afraid to do something, don't do it.
But if you do it, don't be afraid.
"There is no such thing as a bad, useless, empty job."
If you don't know what to do, act according to your heart's desire, but do not exceed the limit.
Not everything is subject to reason. But everything is subject to persistence.
And nothing is impossible for you as long as you live and are free.
Author: Miroslav Dochinets
Commandments of a 104-Year-Old Sage – How to Live in Health and Joy
The wisdom of long-lived individuals is invaluable to those who aspire to live a long and fulfilling life.
Behind every thought lies personal experience, and every conclusion has been tested by time.
Excerpts from the book “Many Years. Good Years. Commandments of the 104-Year-Old Sage Andrey Voron for a Long and Joyful Life.”
1. Learn to see the life around you and rejoice in everything—grass, trees, birds, animals, earth, and sky. Observe them with kind eyes and a mindful heart, and knowledge will be revealed to you that you won’t find in books. In them, you will see yourself—humbled and renewed.
2. Make it a habit to stand barefoot on the earth for at least a few minutes at any time of the day. Give your body to the ground until it calls for it.
3. Seek opportunities to be near water. It will relieve fatigue and clear your mind.
4. Drink clean water wherever possible, without waiting for thirst. It is the first medicine. Wherever fate has taken me, I first searched for a well or a spring. Avoid sweet and salty (mineral) bottled water. The first will erode your liver, and the second will clog your blood vessels.
5. Vegetables should be on your table daily. The most nourishing vegetables are those filled with the warmth of the sun. The top choice is beets—there is no better food on Earth. Then come beans, pumpkin, berries, carrots, tomatoes, peppers, spinach, lettuce, apples, grapes, and plums.
6. If you want to eat meat, you can—but rarely. Do not eat pork; it has sent many to the grave. However, a thin slice of lard is beneficial, but don’t smoke it—why consume tar?
7. Poor food choices include sausage, fried potatoes, cookies, sweets, canned goods, and pickles. My diet consists of grains, beans, and greens. A predator eats meat and barely moves, sluggish. But a horse pulls a cart all day on oats. A locust feeds on grass and has the strength to fly.
8. Eat in small handfuls but frequently. To eat less, I drink plenty of water and fruit compotes, consume coarse foods and raw vegetables. From Thursday evening to Friday evening, I eat nothing, only drinking water.
9. Fasting is the greatest blessing. Nothing strengthens and rejuvenates me like fasting. My bones become as light as a bird’s, and my heart as joyful as a young man’s. With each significant fast, I feel years younger.
10. The sun rises and sets for you. Work flows best after sunrise. Get used to this, and you will be strong in body and healthy in spirit. The brain rests and clears best in evening sleep. This is the way of monks and warriors, and they have the strength to serve.
11. It is good to nap on your back for half an hour during the day to refresh your blood and face. However, sleeping after a meal is bad—it thickens the blood and deposits fat in your vessels.
12. Sit less but sleep enough.
13. Try to be outdoors more often. Get used to living in a cool room. It is enough to keep your hands and feet warm, but the head should be cool. The body weakens and ages from excessive warmth. In the forests of Ussuriysk, I knew an old Chinese man who always wore quilted clothing, but his hut was rarely heated.
14. Strengthen a weak, cold-sensitive body with herbs. Brew a handful of herbs, berries, leaves, and twigs from blackcurrants, raspberries, and strawberries in boiling water and drink it throughout the day. This will benefit you greatly in winter.
15. Don’t forget about nuts. A walnut resembles the brain—it contains power for the brain. A teaspoon of walnut oil daily is beneficial.
16. Be kind and attentive to people. Even the most empty-headed person has something to teach you. Do not make enemies or unnecessary friends; this will spare you many troubles.
17. What is meant for you will come to you—learn to wait patiently. What is not meant for you should not be expected. Keep your soul light.
18. Do not believe in superstitions, horoscopes, or fortune-telling. Keep your soul and heart pure.
19. When your soul feels heavy, walk a lot—through fields, forests, or by water. Water will carry away your sorrow. But remember: the best medicine for the body and soul is fasting, prayer, and physical work.
20. Move more. A rolling stone gathers no moss. Daily tasks keep us grounded. Do not avoid them, but do not let them rule you. Never be afraid to learn something new—it will renew you.
21. I have never been to a resort, nor have I spent a Sunday in bed. My rest is a change of activity. The nerves rest when the hands work, and the body gains strength when the mind is engaged.
22. Do not ask for little. Ask for great things, and you will receive at least a portion of them.
23. Do not seek to benefit from everything; rather, seek to be useful. A vine that does not bear fruit soon withers.
24. Do not be a mocker or a cynic, but be joyful.
25. Do not overeat! A hungry beast is sharper and faster than a full human. With just a handful of dates and a cup of wine, Roman legionnaires ran 20 km in full armor, crashed into enemy ranks, and fought all day without rest. But Rome fell due to gluttony and debauchery.
26. After dinner, I take a 30-minute walk in the garden.
27. Do not drink while eating. Do not drink before or after meals.
28. Let nature raise your child. Teach them to walk barefoot from an early age—it is the strongest form of hardening.
29. Chopped vegetables lose some of their earthly energy. It is better to eat and cook them whole. Onions are twice as beneficial when crushed by hand or with a wooden board.
30. Do not drink store-bought tea. The best tea is made from young pear branches—fragrant and healing, removing salts and excess fluids, relieving joint pain and inflammation. Avoid coffee, black tea, sweet drinks, and beer—they weaken the heart.
7 Blessings
1. Moderate diet
2. Constant moderate physical work and the habit of walking
3. Clean water and air
4. Sunlight
5. Self-control and self-restraint
6. Rest
7. Faith
7 Most Important Lessons
1. Find joy in life and every gifted moment.
2. Bring joy to others—be kind.
3. Forgive—everyone, always, including yourself.
4. Repent—free yourself from guilt and mistakes.
5. Laugh—lightheartedly at people and yourself.
6. Breathe—freely, deeply, and with pleasure.
7. Sleep—plentifully and with enjoyment.
7 Sacred Foods
1. Beets
2. Cucumbers and onions
3. Yogurt
4. Fish
5. Porridge (millet, buckwheat, corn, beans)
6. Apples
7. Berries and nuts
7 Sacred Drinks
1. Spring water
2. Green tea
3. Grape juice (wine)
4. Tea from leaves, branches, and flowers of berries
5. Kvass
6. Stewed fruit
7. Cabbage brine
While You Are Alive and Free…
Even barefoot, keep moving forward.
Even if you limp, keep moving forward.
Even without legs, keep moving forward.
If you are faced with a difficult choice or a tough decision, set your intention with a light heart in the evening—by morning, when you wake, the answer will come. And so it shall be.
If you don’t know what to do, do at least something you can.
If you are afraid to act, don’t act.
But if you act, don’t be afraid.
There is no such thing as “bad,” useless, or meaningless work.
If you don’t know how to proceed, follow the desire of your heart—but do not exceed the limits.
Not everything submits to reason. But everything submits to perseverance.
And nothing is impossible for you, as long as you are alive and free.
— Miroslav Dochynets
The wisdom of long-lived individuals is invaluable to those who aspire to live a long and fulfilling life.
Behind every thought lies personal experience, and every conclusion has been tested by time.
Excerpts from the book “Many Years. Good Years. Commandments of the 104-Year-Old Sage Andrey Voron for a Long and Joyful Life.”
1. Learn to see the life around you and rejoice in everything—grass, trees, birds, animals, earth, and sky. Observe them with kind eyes and a mindful heart, and knowledge will be revealed to you that you won’t find in books. In them, you will see yourself—humbled and renewed.
2. Make it a habit to stand barefoot on the earth for at least a few minutes at any time of the day. Give your body to the ground until it calls for it.
3. Seek opportunities to be near water. It will relieve fatigue and clear your mind.
4. Drink clean water wherever possible, without waiting for thirst. It is the first medicine. Wherever fate has taken me, I first searched for a well or a spring. Avoid sweet and salty (mineral) bottled water. The first will erode your liver, and the second will clog your blood vessels.
5. Vegetables should be on your table daily. The most nourishing vegetables are those filled with the warmth of the sun. The top choice is beets—there is no better food on Earth. Then come beans, pumpkin, berries, carrots, tomatoes, peppers, spinach, lettuce, apples, grapes, and plums.
6. If you want to eat meat, you can—but rarely. Do not eat pork; it has sent many to the grave. However, a thin slice of lard is beneficial, but don’t smoke it—why consume tar?
7. Poor food choices include sausage, fried potatoes, cookies, sweets, canned goods, and pickles. My diet consists of grains, beans, and greens. A predator eats meat and barely moves, sluggish. But a horse pulls a cart all day on oats. A locust feeds on grass and has the strength to fly.
8. Eat in small handfuls but frequently. To eat less, I drink plenty of water and fruit compotes, consume coarse foods and raw vegetables. From Thursday evening to Friday evening, I eat nothing, only drinking water.
9. Fasting is the greatest blessing. Nothing strengthens and rejuvenates me like fasting. My bones become as light as a bird’s, and my heart as joyful as a young man’s. With each significant fast, I feel years younger.
10. The sun rises and sets for you. Work flows best after sunrise. Get used to this, and you will be strong in body and healthy in spirit. The brain rests and clears best in evening sleep. This is the way of monks and warriors, and they have the strength to serve.
11. It is good to nap on your back for half an hour during the day to refresh your blood and face. However, sleeping after a meal is bad—it thickens the blood and deposits fat in your vessels.
12. Sit less but sleep enough.
13. Try to be outdoors more often. Get used to living in a cool room. It is enough to keep your hands and feet warm, but the head should be cool. The body weakens and ages from excessive warmth. In the forests of Ussuriysk, I knew an old Chinese man who always wore quilted clothing, but his hut was rarely heated.
14. Strengthen a weak, cold-sensitive body with herbs. Brew a handful of herbs, berries, leaves, and twigs from blackcurrants, raspberries, and strawberries in boiling water and drink it throughout the day. This will benefit you greatly in winter.
15. Don’t forget about nuts. A walnut resembles the brain—it contains power for the brain. A teaspoon of walnut oil daily is beneficial.
16. Be kind and attentive to people. Even the most empty-headed person has something to teach you. Do not make enemies or unnecessary friends; this will spare you many troubles.
17. What is meant for you will come to you—learn to wait patiently. What is not meant for you should not be expected. Keep your soul light.
18. Do not believe in superstitions, horoscopes, or fortune-telling. Keep your soul and heart pure.
19. When your soul feels heavy, walk a lot—through fields, forests, or by water. Water will carry away your sorrow. But remember: the best medicine for the body and soul is fasting, prayer, and physical work.
20. Move more. A rolling stone gathers no moss. Daily tasks keep us grounded. Do not avoid them, but do not let them rule you. Never be afraid to learn something new—it will renew you.
21. I have never been to a resort, nor have I spent a Sunday in bed. My rest is a change of activity. The nerves rest when the hands work, and the body gains strength when the mind is engaged.
22. Do not ask for little. Ask for great things, and you will receive at least a portion of them.
23. Do not seek to benefit from everything; rather, seek to be useful. A vine that does not bear fruit soon withers.
24. Do not be a mocker or a cynic, but be joyful.
25. Do not overeat! A hungry beast is sharper and faster than a full human. With just a handful of dates and a cup of wine, Roman legionnaires ran 20 km in full armor, crashed into enemy ranks, and fought all day without rest. But Rome fell due to gluttony and debauchery.
26. After dinner, I take a 30-minute walk in the garden.
27. Do not drink while eating. Do not drink before or after meals.
28. Let nature raise your child. Teach them to walk barefoot from an early age—it is the strongest form of hardening.
29. Chopped vegetables lose some of their earthly energy. It is better to eat and cook them whole. Onions are twice as beneficial when crushed by hand or with a wooden board.
30. Do not drink store-bought tea. The best tea is made from young pear branches—fragrant and healing, removing salts and excess fluids, relieving joint pain and inflammation. Avoid coffee, black tea, sweet drinks, and beer—they weaken the heart.
7 Blessings
1. Moderate diet
2. Constant moderate physical work and the habit of walking
3. Clean water and air
4. Sunlight
5. Self-control and self-restraint
6. Rest
7. Faith
7 Most Important Lessons
1. Find joy in life and every gifted moment.
2. Bring joy to others—be kind.
3. Forgive—everyone, always, including yourself.
4. Repent—free yourself from guilt and mistakes.
5. Laugh—lightheartedly at people and yourself.
6. Breathe—freely, deeply, and with pleasure.
7. Sleep—plentifully and with enjoyment.
7 Sacred Foods
1. Beets
2. Cucumbers and onions
3. Yogurt
4. Fish
5. Porridge (millet, buckwheat, corn, beans)
6. Apples
7. Berries and nuts
7 Sacred Drinks
1. Spring water
2. Green tea
3. Grape juice (wine)
4. Tea from leaves, branches, and flowers of berries
5. Kvass
6. Stewed fruit
7. Cabbage brine
While You Are Alive and Free…
Even barefoot, keep moving forward.
Even if you limp, keep moving forward.
Even without legs, keep moving forward.
If you are faced with a difficult choice or a tough decision, set your intention with a light heart in the evening—by morning, when you wake, the answer will come. And so it shall be.
If you don’t know what to do, do at least something you can.
If you are afraid to act, don’t act.
But if you act, don’t be afraid.
There is no such thing as “bad,” useless, or meaningless work.
If you don’t know how to proceed, follow the desire of your heart—but do not exceed the limits.
Not everything submits to reason. But everything submits to perseverance.
And nothing is impossible for you, as long as you are alive and free.
— Miroslav Dochynets
