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【Definition】
A constitution characterized by insufficient vital energy (yuanqi), with weak breath and low functional status of the body and organs.
【Causes】
Innate weakness, lack of nourishment after birth, or qi deficiency after illness. For example, if family members are generally weak, or if parents were weak during pregnancy, or if there was premature birth, improper artificial feeding, picky eating, or due to aging and qi decline.
【Constitutional Characteristics】
Physical characteristics: Weak muscles.
Common manifestations: Usually soft-spoken, short of breath, easily fatigued limbs, lack of energy, prone to sweating, pale red tongue, enlarged tongue with tooth marks, and a weak, slow pulse.
Other manifestations: Yellowish or pale complexion, lack of spirit in the eyes, pale mouth, dull lips, lackluster hair, dizziness, forgetfulness; normal bowel movements, or constipation without hard stools, or loose stools with a feeling of incomplete evacuation; normal or slightly increased urination.
Psychological characteristics: Introverted personality, unstable emotions, timid, and averse to risk.
Tendency to illness: Generally weak constitution, prone to colds; or weak resistance after illness, prone to prolonged recovery; or prone to organ prolapse, and deficiency syndromes.
Adaptability to external environment: Poor tolerance to cold, wind, and heat pathogens.
【Health Principles】
Diet should strengthen the spleen and benefit qi, avoid overexertion, and exercise should be gentle.
Diet
1. Dietary Recommendations:
Recommended: Bai Bian Dou (White Hyacinth Bean), mushrooms, Da Zao (Jujube), Longan (Longan Fruit), Jing Mi (Glutinous Rice), meat, beef, eel, peanuts, grapes;
Avoid: Kong Xin Cai (Water Spinach), raw radish.
Da Zao: Warm in nature and sweet in flavor. It has the effect of benefiting qi and nourishing blood, commonly used for those with qi deficiency. The “Bie Lu” states it can tonify the middle and benefit qi, and is powerful. The Tang dynasty food physician Meng Xuan also said: “Da Zao supplements insufficient qi, cooked food nourishes the stomach and intestines, and is the best for benefiting qi.” Therefore, those with qi deficiency should consume well-cooked Da Zao.
Cherry: Warm in nature and sweet in flavor, it can both tonify qi and blood, as well as strengthen the spleen and kidneys. The “Dian Nan Ben Cao” records that cherries treat all deficiency syndromes and can greatly replenish vital energy.
Grapes: Neutral in nature and sweet-sour in flavor, they are a fruit that benefits qi and blood. In addition to their qi-benefiting effects, ancient medical literature also believes grapes strengthen the spleen and stomach, benefit the liver and kidneys, and strengthen bones. The “Ben Jing” states they “benefit qi and strength.” The “Dian Nan Ben Cao” also states that grapes “greatly replenish qi and blood.” The “Sui Xi Ju Yin Shi Pu” records: “Benefits qi, nourishes kidney fluids, benefits liver yin, and strengthens bones.” Therefore, those with qi deficiency accompanied by kidney, lung, and spleen deficiency should consume them.
Peanuts: Neutral in nature and sweet in flavor, the “Dian Nan Ben Cao Tu Shuo” states that peanuts benefit the middle and strengthen qi. Moreover, peanuts also have the effect of nourishing the spleen and lungs, which is particularly suitable for those with qi deficiency leaning towards lung or spleen deficiency. It is best to consume boiled peanuts.
2. Medicinal Dishes
1. Stewed Chicken with Yam: 100g fresh yam, 100g fresh chicken pieces.
2. Dried Yam: Half fried, half raw, ground into fine powder, 20g each time, mixed with appropriate amount of sugar for consumption.
3. Ren Shen (Ginseng): (1) Stewed: Cut ginseng into 3 cm thin slices, place in a porcelain bowl, fill with water, seal the bowl, and steam for 3 hours.
(2) Chewing: Chew two slices of ginseng in the mouth.
(3) Powdered: Grind ginseng into fine powder and swallow daily, dosage depending on individual constitution, generally 2g each time.
(4) Tea: Cut ginseng into thin slices, place in a bowl or cup, pour boiling water, cover for 5 minutes before consuming.
(5) Wine: Cut whole ginseng into thin slices, soak in white liquor above 50 degrees, consume in moderation daily.
【Precautions for Ginseng Use】Avoid eating radishes, tea, and using metal cooking utensils.
【Ginseng Storage Methods】(1) Dried ginseng should be sealed in a plastic bag to isolate air and stored in a cool place. Undried ginseng should be placed in a closed container with appropriate desiccants like quicklime or charcoal, wrapped in paper, and sealed.
(2) Sun-dry ginseng: Naturally sun-dry, then wrap in a plastic bag, tighten the bag, and place in the freezer.
【Note】Ginseng consumption should be individualized, and should not be abused or taken long-term.
3. Clothing, Living, and Transportation
People with qi deficiency should maintain a regular lifestyle, waking up early. During the day, when the sun rises, it is also the time when yang energy is generated, and we should supplement our qi along with the rise of yang energy.
At this time, we should follow nature, go outdoors to absorb the fresh qi, and replenish our qi deficiency. In summer, appropriate rest during midday is essential to maintain sufficient sleep. Adequate sleep is an important method to maintain qi.
1. Summer:
Traditional Chinese medicine believes that the spleen prefers dryness and dislikes dampness. Excessive dampness can weaken the spleen’s ability to transform qi and blood. We know that during the long summer, the dampness is heaviest, and those with qi deficiency are most afraid of prolonged summer. Therefore, during the hottest times, it is important to strengthen protection. In summer, do not be overly greedy for coolness, and avoid large temperature differences between indoors and outdoors. The weak, such as the elderly and children, should be cautious with cold showers. The long daylight and heat are the main climatic characteristics of summer, and the human body should adapt to the natural laws, sleeping late and rising early. It is recommended to sleep between 10:00-11:00 PM and wake up between 5:30-6:30 AM. Due to the shortened nighttime sleep, a short nap in the summer can significantly enhance people’s energy and improve afternoon work efficiency, as well as improve blood supply to the brain, enhance physical strength, and boost the body’s defense capabilities. Data shows that appropriate napping in summer can greatly reduce the incidence of cerebrovascular diseases. The recommended nap duration is generally 30 minutes to 1 hour.
2. Winter:
Keep warm in three areas: head, back, and feet. Exposed heads are easily stimulated by cold, causing blood vessels to constrict, leading to tension in head muscles, which can easily cause headaches and discomfort. Cold stimulation can also affect local muscles or transmit to internal organs through back acupoints, harming health. In addition to causing back pain, cold exposure can also affect the muscles and joints of the upper and lower limbs and internal organs through the cervical and lumbar vertebrae, leading to various discomforts. If the feet are cold, it can reflexively cause constriction of capillaries in the upper respiratory tract, slowing ciliary movement and reducing resistance, leading to respiratory infections and colds. In winter, the schedule should be “sleep early and rise late,” with the best wake-up time after sunrise to avoid severe cold and seek warmth.
3. Exercise Techniques: Tai Chi, Tai Chi Sword, Ba Duan Jin (Eight Pieces of Brocade), Wu Qin Xi (Five Animal Frolics), Qigong breathing exercises. Start with small amounts of exercise, gradually increase, and aim for slight sweating, avoiding excessive sweating.
4. Acupoint Massage: Zu San Li (Stomach 36) (press with the middle finger and thumb once a day for 15 minutes, pressing 15 times per minute), Guan Yuan (Conception Vessel 4), Dan Zhong (Ren 17), Shen Que (Ren 8), Yin Gu (Kidney 10) (to tonify kidney qi and treat excessive sweating. While exhaling slowly, press this acupoint with force for 10 minutes until slight pain is felt. Press 30 times daily), Shen Shu (Bladder 23), Pi Shu (Bladder 20).
5. Qi-Boosting Fitness Exercises:
(1) Arm Raises: Sit upright, legs naturally apart, raise arms sideways with bent elbows until feeling tension in the sides, then return, repeat 10 times.
(2) Throwing Motion: Sit upright, left arm bent and resting on the leg, right arm bent with palm up, perform throwing motion 3-5 times; then switch arms and repeat, doing 5 sets daily.
(3) Leg Swings: Sit upright, legs hanging down. First, slowly rotate the body left and right 3 times, then swing both legs back and forth 10 times. This movement can activate the waist and knees, benefiting the kidneys and strengthening the waist.
(4) Waist Rubbing: Sit upright, loosen clothing, and untie the waistband. Rub hands together until slightly warm; then place hands on the waist, rubbing up and down until the waist feels warm.
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