Traditional Chinese Medicine (TCM) Health Preservation emphasizes individual differences. To achieve scientific health preservation, one must first identify their own ti zhi (体质, constitution) in order to tailor health practices accordingly and achieve the goal of health preservation.
Constitution is formed by innate endowment combined with acquired cultivation. “What is within must manifest without“; a person’s internal state will express itself through various external signs. For example, your body shape, skin color, tone of voice, mental state, and temperament are all manifestations of your internal condition.
Thus, we can understand our constitution through self-assessment of our physical appearance and seek corresponding health preservation plans!
No1Harmonious Constitution
| Constitution Characteristics | Healthy body, maintaining a balance. Appearance is neither overweight nor underweight. Generally does not feel fatigued and rarely falls ill. |
| Mental State | Generally cheerful personality, always full of energy. |
| Tendency to Illness | Not prone to illness; even if sick, recovery is usually quick. |
No 2Yang Deficiency Constitution
| Constitution Characteristics | Afraid of cold, prefers warmth, limbs feel weak, body is pale and plump, complexion is ashen, urination is clear and frequent, bowel movements may be loose, pulse is deep and weak, tongue is large with thick coating. Even in hot summer, cannot stay long in air-conditioned rooms. Always has cold hands and feet, afraid to eat cold foods. |
| Mental State | Generally quiet and introverted personality. |
| Tendency to Illness | Prone to edema, diarrhea, etc. |
No 3Yin Deficiency Constitution
| Constitution Characteristics | Afraid of heat, often feels heat in hands and feet, cheeks are flushed or red, body is thin, easily agitated with little sleep, dry stools and yellow urine, skin is dry, mouth is dry, tongue is red with little coating. |
| Mental State | Outgoing and active, but irritable. |
| Tendency to Illness | Prone to cough, dry syndrome, hyperthyroidism, etc. |
No 4Qi Deficiency Constitution
| Constitution Characteristics | Pale complexion, soft and low voice, body is thin or slightly overweight, generally feels weak, experiences night sweats (sweating unconsciously during sleep), eats very little, pulse is weak, tongue has a white coating. This constitution is often due to physical reasons, such as low immunity or prolonged illness. |
| Mental State | Generally introverted personality, emotionally unstable, timid, and avoids risks. |
| Tendency to Illness | Prone to colds, weak resistance to illness after falling sick, and may suffer from organ prolapse such as gastric prolapse. |
No 5Blood Stasis Constitution
| Constitution Characteristics | Dark circles under the eyes, frequent red veins in the eyes, dark purple tongue, dull complexion, deep-colored lips, skin is often dry and rough, and often experiences pain. Gums bleed easily when brushing teeth. |
| Mental State | Prone to irritability and forgetfulness. |
| Tendency to Illness | Prone to bleeding, stroke, coronary heart disease, etc. |
No 6Phlegm-Damp Constitution
| Constitution Characteristics | Obese body, soft and full abdomen. Sweats easily, and sweat is often sticky. Often feels a layer of oil on the face. |
| Mental State | Prone to drowsiness, does not adapt well to humid environments, prefers to sit and be inactive. |
| Tendency to Illness | Joint pain, gastrointestinal discomfort, etc. |
No 7Damp-Heat Constitution
| Constitution Characteristics | Face and nose are always shiny with oil, prone to acne and sores, bad breath. Stools are sticky and unsatisfactory, urine is yellow. |
| Mental State | Outgoing and active, quick to respond. |
| Tendency to Illness | Prone to sores, jaundice, etc. |
No 8Qi Stagnation Constitution
| Constitution Characteristics | Body is thin or slightly overweight, pale or dull complexion, irritable and easily angered, melancholic, chest tightness, tongue is light red with white coating. Generally, this constitution is greatly influenced by mental state. |
| Mental State | Emotionally repressed, unexpressed feelings. |
| Tendency to Illness | Prone to insomnia, depression, neurosis. |
No 9Special Constitution
| Constitution Characteristics | Prone to allergies from pollen or certain foods, often hereditary. |
| Mental State | No special manifestations. |
| Tendency to Illness | Hereditary diseases often correlate with similar diseases or defects in parents, such as drug allergies, hay fever, asthma, etc. |
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｜About Harmonious Constitution｜
The harmonious constitution is largely inherited from parents, stemming from innate endowment. Individuals with a harmonious constitution often come from families with longevity. Additionally, the nurturing environment during childhood plays a crucial role in maintaining or promoting a harmonious constitution.
| Constitution Characteristics | Healthy body, maintaining a balance. Appearance is neither overweight nor underweight. Generally does not feel fatigued and rarely falls ill. |
| Mental State | Generally cheerful personality, always full of energy. |
| Tendency to Illness | Not prone to illness; even if sick, recovery is usually quick. |
｜How to Achieve a Harmonious Constitution｜
If you are not from a family of longevity, you can still cultivate a harmonious constitution in your children through upbringing. For example, training children to eat properly and sit properly teaches them moderation in all things, thus developing their self-restraint. As they grow up, they will naturally remember not to overindulge, avoid late nights, and refrain from excessive desires.
Furthermore, parents should focus on nurturing their children’s “spirit” to ensure they have personality without being extreme, maintaining a peaceful mindset. “Spirit” largely refers to temperament; “mountains and rivers can change, but temperament is hard to alter”. If a child develops restless habits early on, it will be difficult to cultivate calmness and tranquility later in life.
Therefore, once a temperament is formed, good habits can become a part of life. Individuals with simple lifestyles and mindsets are more likely to develop a harmonious constitution.
｜Good Habits Must Be Maintained!｜
Individuals with a harmonious constitution generally have good living habits, which is often referred to as acquired personal cultivation. Adhering to these good habits is essential for maintaining a harmonious constitution. What good habits do individuals with a harmonious constitution typically have?
◎Peaceful Mindset A peaceful mindset means being open-minded, tolerant of others, and not getting caught up in trivial matters. When faced with perplexing issues, one should learn to communicate or confide in others. Only by being able to “let go” and “forgive” can one maintain a good mindset, which is beneficial for cultivating a harmonious constitution.
◎Regular Routine Only when daily habits align with objective laws can they benefit the body’s metabolism and maintain the physiological functions of vital organs such as the heart, lungs, liver, kidneys, and brain, thus preserving health. Many elderly individuals maintain robust health due to good habits such as not staying up late, keeping warm in winter, and soaking their feet in hot water every night.
◎Moderate Exercise Exercise can uplift the body and mind, promote metabolism, regulate blood circulation, and improve organ function, which is very beneficial for overall health. Therefore, everyone can choose suitable forms and amounts of exercise based on their own conditions, ensuring not to overexert themselves.
◎Moderation in Indulgences This mainly refers to excessive reliance on bad habits such as smoking, drinking, and internet use. Smoking adversely affects the respiratory and cardiovascular systems; excessive drinking can harm the liver and stomach, negatively impacting brain health; excessive internet use can damage eyesight and affect the function of the back, shoulders, and neck. Those who work long hours in front of a computer should pay attention to taking breaks and looking at distant objects to protect their eyesight.
◎Adequate Sleep One-third of a person’s life is spent sleeping. Medical research shows that during deep sleep, the body’s cells can repair themselves, especially sleep between 10 PM and 3 AM, which is referred to as “beauty sleep”. This period of sleep helps eliminate toxins from the body, restore bodily functions, and improve skin health.
◎Regular Health Check-ups As people age, they inevitably develop some diseases, which must be addressed objectively. Regular health check-ups are essential for prevention; once a disease occurs, early treatment should be sought for the best outcomes.
｜Health Preservation Focuses on Nurturing the Heart, Never Forget Harmony!｜
TCM believes that sorrow harms the lungs, overthinking harms the spleen, great anger harms the liver, fear harms the kidneys, and excessive joy harms the heart. Negative emotions can lead to disharmony in the five organs and deplete vital energy, causing imbalances in constitution. Even individuals with a harmonious constitution may develop health issues due to emotional distress. Therefore, those with a harmonious constitution should not forget to nurture their hearts in their health practices. The saying “lower-level practitioners focus on health, intermediate practitioners focus on energy, and advanced practitioners focus on the heart” reflects this principle.
The Huangdi Neijing emphasizes the importance of psychological regulation for strengthening the body and prolonging life: “Maintain tranquility and emptiness, true energy will follow; guard the spirit within, and illness will not arise.” This means that one should maintain a calm mood and eliminate distracting thoughts to prevent the depletion of innate energy, keeping the spirit within, thus preventing disease.
Therefore, emphasizing heart nurturing is the best strategy for health preservation, and this applies even to those with a harmonious constitution. So how should individuals with a harmonious constitution nurture their hearts?
◎Cultivate Calmness Emotions are the master of the body; if one is constantly preoccupied with thoughts and desires, it is inevitable that various ailments will arise. To eliminate negative emotions, one must learn to cultivate calmness. The best way to achieve calmness is through practices such as yoga, meditation, or listening to calming music. Only by calming the heart can the energy flow smoothly, leading to a strong body and preventing imbalances in constitution.
◎Do Not Suppress Nowadays, there are places that encourage people to “cry” or “vent” their emotions. These are actually very good outlets for emotional release. One should never excessively suppress negative emotions; even finding a private place to shout or vent can be beneficial for the body.
◎Learn to Be Tolerant If we are narrow-minded and cannot accommodate others, or if we are overly calculative, we cannot maintain a peaceful and stable mindset.
｜Dietary Health Preservation Principles for Individuals with a Harmonious Constitution｜
◎Adjust Diet For individuals with a harmonious constitution, health preservation should focus on dietary adjustments rather than excessive or frequent medicinal supplementation. Since harmonious individuals have balanced yin and yang, they do not require medications to correct imbalances; using medications may disrupt this balance.
◎Supplement as Needed The harmonious constitution is the healthiest and most balanced among all constitutions, generally not requiring medicinal adjustments. It is sufficient to supplement according to the body’s growth patterns: during childhood, the diet should be diverse and nutritious to promote normal growth; during menopause, adjustments may be made to supplement kidney yin or yang as needed; in old age, as the five organs gradually weaken, appropriate supplementation is necessary to promote metabolism and delay aging.
◎Balanced Diet Individuals with a harmonious constitution find it easier to manage their diet compared to others, but they must still adhere to necessary scientific dietary principles. They should not break their previous dietary habits and routines simply because they have a harmonious constitution, as this will help maintain their balance.
◎Moderate the Five Flavors The five flavors of food—sour, bitter, sweet, spicy, and salty—are referred to as the “Five Flavors”. TCM believes that different flavors affect different organs in the body, commonly known as “the five flavors enter the five organs”. Overindulgence in any flavor can disrupt bodily balance; for example, excessive sourness harms the spleen, excessive saltiness harms the heart, excessive sweetness harms the kidneys, excessive spiciness harms the liver, and excessive bitterness harms the lungs.
◎Adapt to Seasonal Changes While maintaining personal yin-yang balance, individuals with a harmonious constitution should also pay attention to the seasonal changes in nature to maintain their own balance with the natural world.
| TCM Dietary Therapy and Health Preservation|
The best doctor is oneself, the best hospital is the kitchen.
The best medicine is food, and the best effect is persistence.