Individuals with a phlegm-damp constitution have reduced metabolic capacity, leading to the accumulation of “phlegm” and “dampness” in the body, resulting in internal “garbage accumulation”. Externally, they may exhibit obesity, sticky sweating, and snoring during sleep.
Due to their slow metabolism, individuals with a phlegm-damp constitution cannot properly metabolize the accumulated phlegm and dampness. In addition to “obesity” (excess body weight), they are also prone to developing “four highs” (hypertension, hyperglycemia, hyperlipidemia, and high uric acid), sleep apnea, coronary heart disease, stroke, dementia, polycystic ovary syndrome in women, infertility, the development of bags under the eyes, chloasma, and prostate enlargement in men.
How to Identify Phlegm-Damp Constitution?
Individuals with a phlegm-damp constitution typically exhibit reduced metabolic capacity, leading to the accumulation of “phlegm” and “dampness” in the body, resulting in internal “garbage accumulation”. They often display five characteristic features:
Body: A typical manifestation of phlegm-damp constitution is abdominal obesity, characterized by soft and loose fat in the abdomen. This is due to the accumulation of “garbage” in the body, which is reflected in oily skin and obesity. Many individuals with this constitution are abdominally obese, with soft and loose fat in the abdomen. Because of the excess phlegm and dampness, they may feel uncomfortable and have difficulty adapting during rainy weather (such as the plum rain season in southern China).
Diet: Individuals with a phlegm-damp constitution have a good appetite and enjoy eating rich, fatty, sweet, and oily foods. These foods convert into greasy fats that accumulate in the body, leading to an inability to clear the “garbage” effectively.
Sleep: Those with a phlegm-damp constitution are prone to loud snoring during sleep, which can be described as “thunderous”. Particularly, individuals weighing over 90 kg may experience breathing difficulties during sleep, known as “sleep apnea syndrome”, which can be fatal. Additionally, their spleen and stomach function poorly, often causing drowsiness after meals. It can be said that individuals with a phlegm-damp constitution tend to feel sleepy and enjoy sleeping, but they snore and experience sleep apnea, causing concern.
Psychological State: Individuals with a phlegm-damp constitution generally have a gentle personality, are calm in their actions, and handle matters with stability and good temper. A term that vividly summarizes their personality traits is “steady as Mount Tai”.
Excretion: Individuals with a phlegm-damp constitution tend to sweat in a sticky manner, and their stools are often loose and unformed. Some may also experience constipation due to the obstruction of gastrointestinal motility by phlegm and dampness.
How to Adjust Phlegm-Damp Constitution?
Those with a phlegm-damp constitution often have stagnant fluids and accumulated phlegm, so the adjustment principle focuses on resolving phlegm and eliminating dampness while strengthening the spleen and aiding transportation.
Dietary Adjustments
Individuals with a phlegm-damp constitution should choose foods that strengthen the spleen and aid transportation, and eliminate dampness and phlegm. They should avoid fatty, sweet, oily, and sticky foods. Meals should not be overly full; eating until 70% full is recommended, and binge eating and eating too quickly should be avoided. Suitable aquatic products include kelp, while grains and legumes such as lentils, coix seeds (Yiyiren), red adzuki beans, and yam are recommended. Fruits and vegetables such as winter melon, lotus leaves, white radish, ginger, shepherd’s purse, and nori are also beneficial.
Coix Seed (Yiyiren): Cool in nature, sweet and bland in taste, it enters the spleen, lung, and kidney meridians, and has the effects of promoting urination, strengthening the spleen, dispelling dampness, and clearing heat and pus. Due to its mild action and slight cooling nature, it does not harm the stomach and benefits the spleen without being greasy, making it suitable for daily consumption by those with a phlegm-damp constitution.
Lentils: Sweet in taste, neutral in nature, they enter the spleen and stomach meridians, and have the effects of strengthening the spleen and stomach, dispelling summer heat, and transforming dampness. The “Compendium of Materia Medica” states: “Hard-shelled white lentils, their seeds are full, white and slightly yellow, with a fragrant smell, and their nature is warm and neutral, achieving harmony, being the grain of the spleen. They enter the Taiyin qi aspect, unblocking the three burners, and can transform the clear and descend the turbid, thus specifically treating diseases of the middle palace, dispelling summer heat, eliminating dampness, and detoxifying. The soft-shelled and black varieties are slightly cool in nature but can also be consumed to regulate the spleen and stomach.” They are suitable for those with a phlegm-damp constitution who experience abdominal distension.
Red Adzuki Bean: Neutral in nature, sweet and slightly sour in taste, it enters the heart and liver meridians, and has the effects of promoting urination, reducing swelling, and detoxifying. Modern research has shown that red adzuki beans contain saponins, which have laxative, diuretic, and anti-swelling effects, and can detoxify and relieve alcohol intoxication. They are suitable for those with a phlegm-damp constitution and those prone to edema.
White Radish: Cool in nature, sweet in taste, it enters the lung and stomach meridians, and has the effects of promoting digestion, transforming accumulation, clearing heat, and resolving phlegm. Modern studies have found that regular consumption can lower blood lipids and blood pressure, and aid in weight loss. It is suitable for those with a phlegm-damp constitution who are obese and have excess phlegm.
Winter Melon: Sweet and bland in taste, cool in nature, it enters the lung, large intestine, and bladder meridians, and functions to promote urination, reduce swelling, transform phlegm, and lower lipids. The “Shennong’s Classic of Materia Medica” states that “long-term consumption can lighten the body and resist aging”. The Tang dynasty dietary expert Meng Shen believed that winter melon can “benefit qi and resist aging” and noted that “those who wish to be slim and healthy should consume it regularly; if one desires to gain weight, they should avoid it.” This indicates that winter melon not only has anti-aging effects but also aids in weight loss. It is suitable for those with a phlegm-damp constitution who experience eyelid swelling and obesity.
Nori: Sweet and salty in taste, cold in nature, it enters the lung meridian, and has the effects of resolving phlegm, softening hardness, clearing heat, and promoting urination. It is suitable for those with a phlegm-damp constitution and those seeking to strengthen their health.
Lotus Leaf: Bitter and astringent in taste, neutral in nature, it enters the heart, liver, and spleen meridians, and has the effects of clearing heat, eliminating dampness, and uplifting clear yang. The “Compendium of Materia Medica” records that lotus leaf “uplifts yang qi and reduces fat, aiding in weight loss”. Because it can eliminate dampness, uplift clear yang, and lower lipids, it is suitable for those with a phlegm-damp constitution who have a tendency towards high blood lipids.
Examples of Medicinal Dishes
Yam and Winter Melon Soup
【Ingredients】50g yam, 150g winter melon.
【Preparation】Place yam and winter melon in a pot and simmer on low heat for 30 minutes, seasoning before consumption.
【Effects】Strengthens the spleen, benefits qi, and promotes urination. Suitable for those with a phlegm-damp constitution, especially those with simple obesity.
Coix Seed Porridge
【Ingredients】50g raw coix seeds, 60g japonica rice.
【Preparation】Combine raw coix seeds and japonica rice in a pot, boil on high heat, then simmer for 2 hours, adding appropriate sugar for flavor.
【Effects】Eliminates dampness, transforms phlegm, strengthens the spleen, and benefits qi. Suitable for those with a phlegm-damp constitution or those with damp-heat constitution, especially those with obesity.
Fat-Reducing and Weight-Loss Tea
【Ingredients】30g poria, 30g roasted coix seeds, 30g dried lotus leaves, 15g dried tangerine peel, 15g fresh hawthorn, 10g cinnamon (added last).
【Preparation】Prepare one dose daily, decocting twice, mix the liquid after removing the dregs, and store in a thermos for tea consumption at any time.
【Effects】Transforms phlegm, reduces turbidity, strengthens the spleen, and eliminates dampness. Especially suitable for those with a phlegm-damp constitution who are obese and have a tendency towards high blood lipids.
Physical Exercise
Exercise should be sustained. Individuals with a phlegm-damp constitution tend to be overweight and easily fatigued, so they should gradually increase their exercise based on their specific conditions and maintain a long-term exercise regimen. Sports and fitness methods suitable for simple obesity are also suitable for those with a phlegm-damp constitution, such as walking, jogging, playing table tennis, badminton, tennis, swimming, practicing martial arts, and various forms of dance that suit them. Those with a phlegm-damp constitution should enhance their body’s metabolic processes by engaging in prolonged aerobic exercise, gradually firming and tightening their loose flesh. Moderate-intensity, longer-duration full-body exercises are considered aerobic. Generally, a warm-up of about 15 minutes is recommended, followed by a gradual increase in intensity, with an optimal exercise duration of 1 hour. The best time for exercise is between 2:00 PM and 4:00 PM, when yang energy is at its peak, and the exercise environment should be warm and pleasant. Individuals with a phlegm-damp constitution, who generally have higher body weight, should pay attention to their exercise rhythm and gradually increase their training intensity to ensure safety.
For those with significantly high body weight and poor land-based exercise capacity, swimming is an excellent full-body exercise and an effective weight-loss method, significantly improving cardiovascular function.
Mental Adjustment
Maintain a positive mindset, and uplifting music can invigorate. Individuals with a phlegm-damp constitution have gentle personalities, are stable in their actions, and are often patient. However, due to the internal accumulation of phlegm and dampness, which obstructs yang energy, they may easily feel fatigued. Therefore, they should enhance their physical activity, participate in social activities, and cultivate a wide range of interests and hobbies. Listening to some upbeat and invigorating music, such as Strauss’s waltzes, Bizet’s “Carmen Overture”, Radetzky March, and the Erhu piece “Horse Racing”, can also be beneficial.
Daily Care
Avoid dampness in daily life. Individuals with a phlegm-damp constitution are characterized by excessive dampness and should not stay in humid environments for long. During rainy seasons, they should take care to avoid dampness invasion, and in humid and cold weather, outdoor activities should be minimized to avoid catching a cold or getting wet. Dampness is heavy and turbid, easily obstructing the flow of qi and harming yang energy. Therefore, living environments should be warm and dry rather than cold and damp, and clothing should be breathable to dissipate moisture, primarily made of natural fibers like cotton and linen, which facilitate sweat evaporation and eliminate internal dampness. At the same time, they should pay attention to warmth. Individuals with a phlegm-damp constitution should frequently take hot baths, to the extent that their skin turns slightly red and they sweat all over.
Those with a phlegm-damp constitution tend to be sleepy, so they should appropriately reduce sleep duration and avoid excessive comfort and laziness. At night, pillows should not be too high to prevent worsening snoring; they should engage in more outdoor activities to activate bodily functions. Encouraging individuals with a phlegm-damp constitution to participate in group travel, hiking, and other activities can increase outdoor exercise and promote the flow of yang energy and qi. They should also regularly monitor their blood sugar, blood lipids, and blood pressure.
Acupuncture and Tuina
Acupuncture Points: Fenglong (ST40), Zusanli (ST36).
Simple Acupuncture Point Location: Fenglong is located at the midpoint of the line connecting the outer knee eye (Xiyan) and the outer ankle tip, 2 finger widths lateral to the anterior crest of the tibia. The point can be accessed while sitting with the knee bent or lying supine.
Zusanli is located 4 finger widths below the outer knee eye, 1 finger width lateral to the edge of the tibia. The point can be accessed while sitting with the knee bent.
Effects: Fenglong is a point on the stomach meridian that connects with the spleen meridian, regulating the spleen and stomach, and is a key point for resolving phlegm, with effects of eliminating dampness and phlegm. Zusanli is the lower he-sea point of the stomach, which has the effects of tonifying the spleen and stomach, and transforming phlegm.
Procedure: Use gentle finger pressure, guasha, or moxibustion methods. Each point should be pressed for 2-3 minutes, performed 1-2 times daily. Moxibustion should be applied for 10 minutes at each point, once daily.
Determining Obesity
Currently, the clinical evaluation of obesity is based on the Body Mass Index (BMI), calculated as BMI = weight (kg) / height (m)². A BMI less than 18.5 indicates underweight, 18.5-23.9 is normal, greater than 24 indicates overweight, and greater than 28 indicates obesity. Waist circumference can also be used to assess abdominal obesity, with a waist circumference greater than 90 cm for men and greater than 85 cm for women meeting diagnostic criteria. Obesity is one of the key identification points for phlegm-damp constitution, but it should be noted that some patients with elevated BMI may not have increased fat but rather increased muscle or other tissues, which should be analyzed separately.