1. The TCM Secrets Behind “Spring Fatigue”
Traditional Chinese Medicine (TCM) believes that spring corresponds to the element of “Wood,” which is associated with the liver in the human body. During this time, Yang energy rises, and liver Qi becomes abundant. If the Qi is not properly regulated, it can lead to an imbalance of Qi and blood, resulting in “spring fatigue.” Additionally, the increasing humidity in spring can obstruct the Spleen Yang, causing the clear Yang to fail to rise and the turbid Yin to fail to descend, exacerbating symptoms such as fatigue and a heavy head.
The Huangdi Neijing states: “In the spring months, this is called the time of emergence… going to bed early and rising early, walking widely in the courtyard,” emphasizing the importance of aligning with nature and promoting liver Qi. Improper diet and irregular routines can easily trigger spring fatigue.
2. Three Types of “Spring Fatigue” Constitutions and Corresponding Dietary Therapies
1. Liver Qi Stagnation Type
Symptoms: Fatigue accompanied by irritability, chest tightness, and easy anger.
Dietary Therapy: Rose Goji Tea: 5 rose flowers, 10 grams of goji berries, 3 grams of dried tangerine peel, steeped in boiling water.
Efficacy: Rose promotes liver Qi and relieves stagnation, goji nourishes liver blood, and dried tangerine peel regulates Qi and strengthens the Spleen.
2. Spleen Qi Deficiency with Dampness Type
Symptoms: Heaviness in the body, poor appetite, and sticky stools.
Dietary Therapy: Four God Soup: 15 grams of Poria (Fu Ling), 20 grams of Chinese yam (Shan Yao), 15 grams of lotus seeds (Lian Zi), 15 grams of coix seeds (Yi Yi Ren), stewed with lean meat.
Efficacy: Strengthens the Spleen and dispels dampness, restoring the Spleen and Stomach’s function.
3. Qi and Blood Deficiency Type
Symptoms: Fatigue, lack of speech, pale complexion, and forgetfulness.
Dietary Therapy: Astragalus and Red Date Porridge: 20 grams of astragalus (Huang Qi) (decocted for juice), 6 red dates (Hong Zao), 50 grams of japonica rice (Jing Mi), cooked as porridge.
Efficacy: Astragalus tonifies Qi, red dates nourish blood, and japonica rice strengthens the Spleen and harmonizes the middle.
3. Dietary Principles for Spring Health
1. Reduce Sour and Increase Sweet, Nourish Liver and Strengthen Spleen
Sour flavors can inhibit the smooth flow of liver Qi; it is advisable to consume more sweet foods such as Chinese yam, pumpkin, and jujube, which nourish liver blood and protect the Spleen and Stomach.
2. Skillfully Use Spices to Promote Yang Energy
Consuming moderate amounts of leeks, Chinese toon, and cilantro can help promote Yang energy, but those with Yin deficiency and excess heat should use caution.
3. Eliminate Dampness and Lighten the Body, Skillfully Combine Ingredients
Job’s tears and red bean soup, corn silk tea can help drain dampness; ingredients like white lentils and winter melon can assist in expelling internal dampness.
4. Recommended Spring Vitality Recipes
1. Spinach and Pig Liver Soup
Fresh spinach (200 grams), pig liver (100 grams), 3 slices of ginger.
Pig liver nourishes liver blood, spinach clears liver heat, suitable for those with Qi and blood deficiency.
2. Poria and Chinese Yam Cake
50 grams of Poria powder, 100 grams of mashed Chinese yam, 30 grams of glutinous rice flour, steamed.
Strengthens the Spleen and dispels dampness, can be served as a breakfast snack.
3. Mint Lemon Drink
10 fresh mint leaves, 2 slices of lemon, honey to taste, steeped in warm water.
Refreshing and invigorating, alleviates afternoon drowsiness.
5. Tips for Lifestyle Maintenance
Wake up during the Yin time: Get up between 5-7 AM (Yin time) to align with the rising Yang energy, and do some stretching to open the meridians.
Acupoint Massage: Daily massage the Baihui point (at the top of the head) and the Taiyang point for 3 minutes each to refresh the mind.
Exercise to Promote Yang: Practice Ba Duan Jin in the morning, particularly the “Two Hands Hold Up the Sky” to promote the circulation of Qi and blood.
6. Warm Reminder
Dietary therapy requires persistence for 1-2 months to see results. If long-term severe fatigue is accompanied by dizziness or palpitations, it may indicate anemia or thyroid dysfunction, and medical attention should be sought promptly. Spring health maintenance focuses on “balance”; avoid blind supplementation, and maintain a cheerful mood for optimal health.
Align with the seasons, and nourish wisely
Spring fatigue is not a disease but a signal from the body for adjustment. Through TCM dietary therapy to harmonize the liver and Spleen, elevate the clear and lower the turbid, along with regular routines, one can regain vitality in spring and resonate with nature!