The physical characteristics of a Qi deficiency constitution are manifested as soft muscles. Common symptoms include shortness of breath, reluctance to speak, fatigue, easy sweating, a pale red tongue with a swollen appearance and tooth marks on the edges, and a weak, slow pulse. Some may also exhibit a sallow or pale complexion, a lack of luster in the hair, dizziness, forgetfulness, or loose stools. The psychological traits include introversion, emotional instability, timidity, and a dislike for risk-taking. The tendency for illness often arises from a generally weak constitution, making one susceptible to colds; it can also lead to organ prolapse and chronic fatigue. Qi deficiency results in a failure to protect the exterior, leading to poor adaptability to cold, wind, and heat.

The mechanism behind this constitution is due to insufficient Qi in the body, leading to symptoms such as shortness of breath, low voice, and lack of energy; Qi deficiency fails to protect the muscle surface, resulting in easy sweating; insufficient Qi and blood lead to a pale red tongue with tooth marks; and weak Qi fails to promote blood circulation, resulting in a weak pulse. Individuals with Qi deficiency have low energy and reduced psychological activity, hence their introverted nature and aversion to risk. Qi deficiency also leads to a failure to protect against external pathogens, making one susceptible to colds; the inability to lift Qi can lead to organ prolapse or prolonged recovery from illness.

Application Areas

The principle of nurturing individuals with a Qi deficiency constitution is to tonify Qi and strengthen the spleen, thereby replenishing the original Qi. This ensures that “the righteous Qi remains within, and evil cannot invade,” maintaining the balance of Yin and Yang. The spleen and stomach are the foundation of postnatal Qi, so individuals with a Qi deficiency constitution should particularly focus on nurturing their spleen and stomach functions to improve their Qi deficiency state.

(1) Emotional Regulation

The key points for emotional regulation in individuals with a Qi deficiency constitution are to focus on nurturing their personality and the functions of the liver and spleen.

1. Personality Nurturing

Individuals with a Qi deficiency constitution often have introverted personalities, unstable emotions, and timidity. They should cultivate an open and optimistic attitude towards life, avoid excessive mental strain, and maintain a stable and peaceful mindset.

2. Soothe the Liver and Strengthen the Spleen

The spleen is the source of Qi and blood production; overthinking can lead to Qi stagnation, which harms the spleen. Therefore, individuals with a Qi deficiency constitution should maintain a good mood and a peaceful mindset. The lungs govern the body’s Qi; sadness can deplete Qi, so those with a Qi deficiency should avoid excessive worry and sadness. During leisure time, it is advisable to listen to upbeat music to uplift the spirit. In spring, when Yang energy is rising, individuals with a Qi deficiency constitution should pay attention to maintaining the liver’s ability to disperse Qi and keep a cheerful mood, ensuring smooth blood circulation. Activities such as walking, traveling, or reading can help harmonize Yin and Yang and promote the flow of Qi.

(2) Lifestyle Nurturing

“The spleen is the source of life Qi, and the lungs are the hub of Qi.” Individuals with a Qi deficiency constitution are prone to external pathogens, so lifestyle nurturing should pay attention to the following points.

1. Individuals with a Qi deficiency constitution should adapt to the four seasons and adjust to temperature changes.

They should especially avoid external wind and cold, paying attention to layering clothing. Those with Qi deficiency have insufficient protective Yang, making them susceptible to external pathogens. Therefore, they should keep warm, avoid sweating in the wind, and prevent external invasions. Additionally, regularly massaging the Zusanli (ST36) acupuncture point can strengthen the spleen and tonify Qi to adjust the Qi deficiency state.

2. Individuals with a Qi deficiency constitution should maintain a regular daily routine.

Establishing a good daily routine can enhance adaptability. The spleen is the source of life Qi, and it governs the limbs, so regular moderate exercise can help improve Qi deficiency. Overexertion can deplete Qi. In daily life, it is important to avoid excessive physical labor that harms spleen Qi and sexual activity that harms kidney Qi.

3. Excessive sweating can deplete Qi and harm Yin.

Individuals with a Qi deficiency constitution should take precautions against heat in summer to avoid excessive sweating that depletes Qi.

(3) Dietary Nurturing

The spleen is the foundation of postnatal Qi and the source of Qi and blood production, so the dietary principle for individuals with a Qi deficiency constitution is to regulate and protect spleen and stomach functions. Strengthening the spleen and tonifying Qi is essential to improve the constitution.

1. Consume foods that strengthen the spleen and tonify Qi.

Common foods that have the effect of tonifying Qi and strengthening the spleen include: japonica rice, glutinous rice, millet, yellow rice, barley, oat, buckwheat, lotus seeds, honey, lentils, yam, jujubes, sweet potatoes, soybeans, tofu, chestnuts, potatoes, carrots, shiitake mushrooms, cauliflower, beef, beef tripe, chicken, eggs, goose, rabbit, quail, quail eggs, grass carp, silver carp, crucian carp, yellow croaker, and bass.

2. Avoid excessive consumption of raw, cold, bitter, spicy, or hot foods.

Such as garlic, pepper, chili, Sichuan pepper, perilla leaves, mint, wild chrysanthemum, and tobacco and alcohol.

3. Avoid excessive consumption of greasy and hard-to-digest foods.

Such as various rich and heavy foods.

4. Avoid foods that deplete Qi.

Such as hawthorn, bergamot, areca nut, turnips, pomelo, and mustard greens.

5. Avoid excessive or indiscriminate supplementation.

Individuals with a Qi deficiency constitution have weak spleen and stomach functions; indiscriminate use of tonics can lead to the phenomenon of “deficiency not receiving tonics.”

(4) Exercise and Fitness

Individuals with a Qi deficiency constitution should avoid intense physical exercise, aiming for “physical labor without fatigue,” and should master the principles, techniques, and methods of suitable exercise.

1. Follow exercise principles.

Because individuals with a Qi deficiency constitution have lower physical capacity, they are prone to Qi depletion from overexertion, so they should avoid intense physical exercise, heavy loads, and excessive sweating. They should refrain from strenuous activities and prolonged breath-holding actions to prevent depleting vital energy. Low-intensity, high-frequency exercise is recommended, avoiding excessive sweating to prevent Qi depletion.

2. Choose suitable exercise methods.

Based on their physical capacity, individuals can choose gentle, slow-paced exercises with low intensity and load, which help replenish energy and increase endurance. Such exercises include Tai Chi, Tai Chi sword, and health exercises. Qi Gong can include practicing the “Six Healing Sounds” focusing on the “Sheng” sound, which can strengthen kidney Qi, fortify bones, and gradually improve the constitution.

3. Master exercise methods.

Exercise should adopt a low-intensity, high-frequency approach, gradually increasing the frequency of exercise while reducing the total load of each session, controlling exercise duration, and maintaining consistency with a gradual approach.

(5) Medicinal Food Health Care

The main purpose of medicinal food health care for individuals with a Qi deficiency constitution is to strengthen the spleen, tonify Qi, enhance immunity, improve physical condition, and increase disease resistance.

1. Commonly used Chinese herbs.

Qi tonifying herbs include: ginseng, astragalus, codonopsis, American ginseng, prince ginseng, bai zhu (Atractylodes), fu ling (Poria), and jujubes, avoiding spicy and aromatic foods that deplete Qi. These are suitable for those with insufficient Qi, pale complexion, shortness of breath, fatigue, and spleen deficiency with diarrhea. Herbs like yam, lotus seeds, longan flesh, and jujubes are beneficial for nourishing essence and blood, and strengthening the spleen. Many Chinese herbs can be used to prepare medicinal dishes that achieve the effect of strengthening the spleen and tonifying Qi, which is very helpful for enhancing immunity and basic physical quality.

2. Medicinal food formulas.

Formulas such as Si Jun Zi Wan (Four Gentlemen Pill), Shen Ling Bai Zhu Wan (Ginseng and Poria Pill), and Gui Pi Wan (Restore the Spleen Pill) can be chosen.

3. Suitable medicinal dishes for Qi deficiency constitution, such as Ginseng and Lotus Seed Soup.

Ingredients: 15g ginseng, 15 lotus seeds, 50g rock sugar. Method: Place the above ingredients in a bowl and steam in water for 1 hour, then serve warm. This dish has the effect of tonifying Qi, nourishing the heart, and calming the spirit, which can improve symptoms of palpitations and insomnia caused by Qi deficiency.