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What is Phlegm-Damp Constitution?
Phlegm-Damp Constitution refers to a physical state characterized by the accumulation of phlegm and dampness due to the stagnation of body fluids, primarily marked by a heavy and turbid constitution.The formation and change of constitution are influenced by various internal and external environmental factors. Innate endowment is the internal basis for the formation of phlegm-damp constitution, while improper diet, excessive comfort, prolonged residence in damp areas, and emotional disturbances are significant acquired factors. It is most closely related to the lungs, spleen, and kidneys.
Characteristics of Phlegm-Damp Constitution
(1) Physical Characteristics: Obesity with a soft and full abdomen.(2) Common Manifestations: Oily skin on the face, slightly swollen eyelids, tendency to feel drowsy, heavy body sensation, excessive sweating that is sticky, sticky mouth, chest tightness, excessive phlegm, preference for rich, sweet, and sticky foods.(3) Psychological Characteristics: Generally mild, steady, humble, and tolerant personality.(4) Susceptible Diseases: Coronary heart disease, hypertension, hyperlipidemia, diabetes, fatty liver, stroke, gout.(5) Adaptability: Poor adaptability to the plum rain season and humid environments.
Tongue Manifestation of Phlegm-Damp Constitution
Tongue Quality: White and greasy tongue coating.
Self-Test for Phlegm-Damp Constitution
1.Do you feel chest tightness or abdominal fullness?2.Do you feel heavy and uncomfortable in your body?3.Is your abdomen soft and full?4.Do you have excessive oil secretion on your forehead?5.Are your upper eyelids more swollen than others (slight bulging of the upper eyelids)?6.Do you have a sticky feeling in your mouth?7.Do you often have phlegm, especially feeling like there is phlegm stuck in your throat?8.Do you have a thick or sticky tongue coating?
Care Plan for Phlegm-Damp Constitution
(1)In terms of diet, avoid rich and greasy foods, alcohol, and limit salt intake. Avoid excessive tonics, as they can easily lead to stagnation in the spleen and stomach.(2)Chew food thoroughly and eat until 70% full, drink water in small sips, preferably warm, to avoid bloating and phlegm production.(3)Maintain regular eating times and quantities, avoid picky eating, and consume a variety of foods. Do not eat late-night snacks, and always have breakfast.(4)Dietary therapy can include foods that strengthen the spleen and resolve dampness, benefit the lungs and kidneys, and promote the flow of the San Jiao (Triple Burner), such as chicken, pig stomach, beef, lamb, quail, freshwater fish, winter melon, celery, shiitake mushrooms, carrots, Chinese yam (Huai Shan), lentils, red adzuki beans, coix seed (Yi Yi Ren), poria (Fu Ling), cucumber, and dragon fruit. Avoid excessive consumption of rich, greasy, and astringent foods such as soft-shelled turtle, bird’s nest, white fungus, sesame, walnuts, chestnuts, vinegar, pomegranate, persimmon, hawthorn, grapefruit, loquat, sugar, honey, and various high-sugar beverages.
Dietary Therapy for Phlegm-Damp Constitution
01
Fu Ling and Huai Shan Porridge
[Ingredients]20g Fu Ling (Poria), 20g dried Huai Shan (Chinese yam), one serving of rice, a little oil and salt.[Method]First, decoct Fu Ling and Huai Shan, strain to obtain the liquid, and cook with rice to make a thin porridge, seasoning with oil and salt.[Usage]Consume 2-3 times a week.
02
Chen Pi, Shan Zha, and Mai Ya Tea
[Ingredients]10g Chen Pi (dried tangerine peel), 10g Shan Zha (hawthorn), 10g Mai Ya (barley sprout).[Method]Put Chen Pi, Shan Zha, and Mai Ya into a pot. Add 800ml of water, bring to a boil over high heat, then simmer for 20 minutes.[Effect]Chen Pi regulates Qi, strengthens the spleen, and dispels dampness and dryness. Combined with Shan Zha and Mai Ya, it can dispel dampness, moisten dryness, and aid digestion, making it suitable for those with phlegm-damp constitution to drink regularly.
Exercise for Phlegm-Damp Constitution
01
Exercise Selection
Moderate-intensity exercises are recommended. If choosing low-intensity activities, the duration should be extended. Ensure sufficient exercise volume. Activities such as hiking, jogging, cycling, table tennis, badminton, tennis, martial arts, swimming, Ba Duan Jin (Eight Pieces of Brocade), Tai Chi, and fitness dance are all suitable.
02
Exercise Purpose
For those who are overweight and have poor land-based exercise capacity, swimming is recommended to gradually transform loose flesh into firm and dense muscle.
03
Exercise Volume
Exercise should be done to the point of slight sweating without feeling fatigued.
04
Exercise Duration
To enhance metabolic processes, longer durations of aerobic exercise are recommended, around 1 hour. Spring and summer are the best seasons for exercise, and mornings with ample sunlight are ideal, while avoiding excessive sweating.
Contributed by丨Yang Lingling (TCM Department)
Edited by丨Liu Lingyu
Chief Editor丨Liu Xianjuan
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