With economic development and increasing social pressure, excessive thinking, long nights, and a preference for spicy foods have become the norm for many, leading to a rise in individuals with Yin deficiency.According to epidemiological data, approximately 67.86% of the general population has a偏颇体质 (biased constitution), with about 8.27% classified as Yin deficiency, ranking fourth among biased constitutions. Research on the TCM constitution of sub-healthy individuals shows that the proportion of those with Yin deficiency is about 13.4%, second only to Yang deficiency and Qi deficiency.
Characteristics of Yin Deficiency ConstitutionThin and elongated body; Outgoing, lively personality; irritable and easily angered; Dry skin, prone to wrinkles; Facial heat, warm palms and soles; dry mouth and throat, hard stools, etc.“Seven Observations” to Differentiate Yin DeficiencyThere is a saying in TCM: “Yin deficiency leads to internal heat.” Due to the inability of Yin to control fire, the following symptoms may appear.Tongue Coating:Individuals with Yin deficiency have a very red tongue with a thin or absent coating, sometimes presenting as a “geographic tongue”—where the coating is peeled off, revealing a red tongue body; a red tongue with little coating is a typical tongue manifestation of Yin deficiency.Pulse:People with Yin deficiency have internal heat, resulting in a faster pulse.Palms and Soles:Individuals with Yin deficiency often have very warm palms and soles, and at night, they tend to stick their hands and feet out of the covers. Some feel comfortable only when pressing their palms against a cool wall, and they often feel inexplicably irritable.Skin:Body fluids nourish the skin, hair, and nails, so those with Yin deficiency may experience dry skin, flaking, and lack of luster in hair and nails.Stool:Due to insufficient body fluids, dryness in the intestines can lead to hard stools.Water Intake:Due to insufficient body fluids, dry mouth and throat, these individuals tend to drink more water.Symptoms:Due to internal heat from Yin deficiency, excessive虚火 (false fire) can lead to flushed cheeks, irritability, mouth ulcers, and short, red urine, which are manifestations of “excess heat.”Yin Deficiency Manifestations in the Five Organs• Lung Yin deficiency often accompanies a dry cough without phlegm, or scant, sticky phlegm, along with tidal fever and night sweats.• Heart Yin deficiency can lead to palpitations, forgetfulness, and insomnia with vivid dreams.• Kidney Yin deficiency may cause lower back pain, weakness in the knees, dizziness, tinnitus, hair loss, loose teeth, increased sexual desire in men, nocturnal emissions, and scant menstruation in women.• Liver Yin deficiency can lead to irritability, easy anger, dizziness, dry eyes, reduced vision, and vague pain in the hypochondrium.• Spleen Yin deficiency may result in dry stools, abdominal distension after eating, weight loss, fatigue, dry lips, and little saliva.
Causes of Yin Deficiency ConstitutionGenetic constitution, advanced parental age at conception; Preference for spicy, hot foods, and medications that harm Yin; Long-term indulgence in smoking and alcohol; dry and windy environmental conditions, strong sunlight; easily excited emotions, irritability; staying up late harms Yin, excessive indulgence, etc.Nourishing Recommendations01Dietary NourishmentYang energy is like the sun’s light and heat, while Yin energy is akin to the nourishing rain that moistens the earth and promotes growth. Prolonged hot weather and insufficient rain can lead to dry riverbeds and crop failures, which is a state of imbalance caused by insufficient Yin fluids failing to restrain excessive Yang energy. For the human body, Yin fluid deficiency leads to dry skin and mucous membranes, dry mouth and throat, and hard stools.Individuals with Yin deficiency should increase the intake of sweet, cool, and moistening foods, such as celery, spinach, bean sprouts, loofah, cucumber, winter melon, water chestnut, lotus root, white radish, and tomatoes; or fresh fruits like pears, bananas, grapes, persimmons, sugarcane, loquats, coconuts, and mulberries;
Meat and seafood options include lean pork, pig trotters, duck, turtle, soft-shelled turtle, squid, jellyfish, clams, and oysters; or can be appropriately paired with herbs like Sha Shen (Glehnia root), Yu Zhu (Polygonatum), Mai Dong (Ophiopogon), and Bai He (Lily bulb) in porridge, soup, or sweet soups. It is important to reduce the intake of warming and drying foods such as lamb, dog meat, chili, Sichuan pepper, leeks, ginger, garlic, durian, and lychee.Additionally, it is recommended to use steaming, boiling, blanching, or stewing methods for cooking, as these methods better preserve the moisture and nutrients of the ingredients, while minimizing frying or roasting, which can increase the drying and heating properties of the food.“Nourish Yang in spring and summer, nourish Yin in autumn and winter.” Currently, it is the season for winter storage, and the weather is relatively dry. At this time, consuming nourishing and moistening foods can take advantage of the seasonal benefits and further assist in nourishing and storing Yin essence.02Daily LivingIndividuals with a Yin deficiency constitution often have insufficient Yin fluids, leading to relatively excessive Yang energy, causing the body to be in a state of irritability and hyperactivity. During sleep, Yang energy gathers, allowing Yin fluids to nourish. It is recommended for those with Yin deficiency to adjust their schedules to ensure adequate rest and sleep time.The bedroom should be decorated in soft colors, and it is advisable to avoid strong tea or coffee before bed, as well as avoid playing or engaging in intense exercise, creating a quiet resting environment. A calm mind leads to peaceful sleep. The balance of Yin and Yang in the kidneys is fundamental to the body’s Yin and Yang; excessive indulgence can harm Yang and deplete Yin. While everyone should practice moderation in sexual activity, those with Yin deficiency should pay special attention to preserving Yin and essence. Furthermore, tobacco is recorded in “Bencao Huiyan” as “bitter and pungent, hot, and toxic,” while alcohol is described in “Bielu” as “bitter, sweet, hot, and toxic.” Long-term smoking and drinking can easily generate internal heat, so individuals with Yin deficiency are advised to quit smoking and drinking.
03Physical ExerciseHigh-intensity exercise or prolonged physical activity can lead to excessive sweating and thirst, as movement raises Yang energy and forces fluids to leak out, resulting in a certain loss of Yin fluids. Individuals with a Yin deficiency constitution should choose moderate-intensity, intermittent exercise, such as Tai Chi, Ba Duan Jin (Eight Pieces of Brocade), and fitness exercises that combine movement and stillness.Avoid exercising in direct sunlight or hot environments, and pay attention to sweating, replenishing fluids promptly after exercise.04Emotional RegulationIndividuals with a Yin deficiency constitution are often emotionally restless and easily agitated. They should pay attention to regulating their emotions, remaining calm in the face of challenges, and learning how to maintain a stable mindset in both favorable and adverse situations.In daily life, listening to soft and soothing music can be beneficial, as well as cultivating hobbies such as calligraphy, painting, or playing musical instruments. For example, practicing calligraphy requires concentration and tranquility, and long-term practice can cultivate patience, help eliminate distracting thoughts, and bring peace of mind.Spending leisure time in beautiful and serene environments can also uplift the mood and promote tranquility.
Nourishing FoodsIndividuals with Yin deficiency should consume more foods that nourish Yin and alleviate deficiency in daily life, while avoiding spicy, stimulating, warming, and fried foods, as well as foods that are excessively fatty.Here are several suitable foods for those with Yin deficiency:Duck Meat
Famous Qing Dynasty physician Wang Mengying stated in “Suixi Ju Dietary Records” that duck meat: “Nourishes the Yin of the five organs, clears heat from deficiency, and generates fluids for the stomach.”Reviewing the dining records of Emperor Qianlong reveals that dishes made with duck were particularly numerous, almost daily.Emperor Qianlong lived to be eighty-nine, the longest-lived emperor, and his attention to dietary nourishment was likely a significant factor in his longevity.Pork (Skin)
“Bencao Qiuzhen” states that pork “functions to nourish Yin and moisten dryness” and “treats heat diseases that injure fluids, thirst, emaciation, dry cough, and constipation.”“Bencao Beiyao” records: “Pork has a rich flavor, moistens the intestines and stomach, generates body fluids, and nourishes the skin.”Pork is suitable for those with a Yin deficiency constitution, and pork skin is even more effective in nourishing Yin.Eggs
Both egg whites and yolks nourish Yin and moisten dryness, with the yolk being superior.The “Bai He Ji Zi Huang Tang” in “Jin Kui Yao Lue” can nourish the Yin of the lungs and stomach, providing excellent efficacy for insomnia caused by Yin deficiency.In “Shang Han Lun,” the Huang Lian A Jiao Tang, after the herbs are boiled, adds two egg yolks, mixes well, and can enhance the overall Yin nourishing effect.Pear
Pears have the effects of generating fluids, moistening dryness, and clearing heat, making them particularly suitable for lung Yin deficiency or those with Yin damage after febrile diseases.“Bencao Tongxuan” states that ripe pears “nourish the Yin of the five organs.”“Chongqing Tang Suibi” records its efficacy: “For warm-dry diseases and Yin deficiency with excessive heat, juicing and drinking it is effective immediately.”Autumn pear syrup is a good remedy for nourishing Yin and moistening dryness, suitable for those with lung dryness due to Yin deficiency.Mulberries
Mulberries have the function of nourishing Yin and replenishing blood, particularly effective for nourishing the Yin of the liver and kidneys.According to the “Shennong Bencao Jing Shu” from the Ming Dynasty, it is described as “a medicine for cooling blood, replenishing blood, and benefiting Yin,” and it also states, “Thirst due to internal heat and insufficient fluids can be alleviated by generating fluids, benefiting all five organs due to its Yin-nourishing properties.”Individuals with liver and kidney Yin deficiency who experience thirst, dim vision, and tinnitus should consume them regularly.Goji Berries
Goji berries have the function of nourishing Yin and benefiting essence, especially for symptoms caused by liver and kidney Yin deficiency such as lower back and knee weakness, dizziness, blurred vision, tinnitus, or lung Yin deficiency with tidal fever, night sweats, and cough due to deficiency, making them particularly beneficial.Famous physician Zhang Xichun from the Republican era often felt thirsty at night and would place a bowl of water by his bedside, drinking half of it overnight. Later, he found that eating a handful of goji berries before bed eliminated his nighttime thirst, demonstrating their nourishing and moistening effects.White Fungus
White fungus is sweet, bland, and neutral, and “Zhonghua Bencao” records its functions as nourishing and generating fluids, moistening the lungs, and nourishing the stomach.Rich in nutrients, white fungus is a commonly used tonic, especially suitable for those with lung and stomach Yin deficiency.Nourishing RecipeYin Nourishing and Beauty White Fungus SoupIngredients:One large piece of white fungus, 40g lotus seeds, one fresh lily, 10 red dates, 10g goji berries, and appropriate amount of rock sugar.Method:Wash the white fungus, remove the yellow part at the root, tear it into small pieces, soak in cold water overnight, or in warm water for several hours until soft; remove the core from the lotus seeds and soak in warm water for 1 hour; wash the fresh lily and set aside. Add an appropriate amount of water to a pot, combine all ingredients except the fresh lily, bring to a boil over high heat, then simmer for about 1 hour, add the fresh lily and rock sugar, and cook for another 10 minutes until the sugar dissolves, then serve.Efficacy:Nourishes Yin and blood, calms the heart and mind.Honey Lemon Rose DrinkIngredients:Two fresh lemons, appropriate amount of honey, and 5 dried rose flowers.Method:First, prepare the honey lemon: wash the fresh lemons several times with salt, slice them thinly, prepare a clean glass jar of suitable size, layer a few lemon slices at the bottom, pour in a layer of honey, then add more lemon slices, and continue layering until full. Seal the jar, gently shake to mix the honey and lemon evenly, and refrigerate for 5-7 days. When consuming, place the rose flowers in a cup, take 2-3 slices of lemon, add a spoonful of honey lemon juice, and pour in 200ml of boiling water, steep for 10 minutes before enjoying.Efficacy:Nourishes Yin, moistens dryness, generates fluids, and soothes the liver and relieves depression.Shashen Yuzhu Lotus Root Old Duck SoupIngredients:Half an old duck, 30g Shashen, 30g Yuzhu, 500g lotus root, and 3 slices of ginger.Method:Clean the slaughtered old duck, remove feathers and internal organs, cut into pieces; peel and cut the lotus root into chunks. In a pot, add cold water, bring to a boil, add the duck meat to blanch and remove blood impurities, then take it out. In a soup pot, add an appropriate amount of clean water, add all ingredients, bring to a boil, then simmer for 2 hours, adding salt to taste.Efficacy:Moistens dryness, nourishes Yin, strengthens the spleen, and benefits the stomach.Recommended PracticeTooth Tapping and Saliva Swallowing MethodMethod:Sit quietly, regulate your breathing, lightly close your lips, rhythmically tap your upper and lower teeth together, starting with the molars, then the incisors, and finally the canines, tapping each for 36 times. After tapping, use your tongue to stir against the upper and lower gums and teeth, clockwise 18 times and counterclockwise 18 times, an ancient health practice known as “Red Dragon Churning the Sea.” Then, press the tongue against the palate to gather saliva, and when there is a significant amount of saliva, swish it in your mouth several times, finally swallowing it slowly in three portions. During swallowing, focus on the lower dantian, as if the saliva is sinking into the dantian. This completes one full practice, and it is recommended to do this once before bed and once in the morning, with more repetitions being better.Efficacy:In TCM, “saliva is the liquid of the kidneys.” Historically, saliva has been referred to as sweet liquid, jade spring, and nectar. As noted in “Honglu Dianxue”: “Once the saliva is swallowed, it transforms into blood in the heart, clarifies vision in the liver, nourishes the spirit in the spleen, aids qi in the lungs, and generates essence in the kidneys, naturally harmonizing the body and preventing diseases.” Therefore, swallowing one’s own saliva helps to store and nourish Yin essence, benefiting the organs and body.
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Source: Guangdong University of Traditional Chinese Medicine, Zhuhai Hospital of Guangdong Provincial Hospital of Traditional Chinese Medicine (Medical Guidance:Director Cheng Jiehui, TCM Physician), China Traditional Chinese Medicine News
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