1、Pinghe ConstitutionDefinition of Pinghe Constitution:The Pinghe constitution, also known as “Pinghe Zhi”, is the most stable and healthiest constitution! It generally arises from good congenital endowment and proper postnatal nurturing. The Pinghe constitution is characterized by a moderate physique, rosy complexion, abundant energy, and robust organ function, representing a harmonious state of health in Traditional Chinese Medicine (TCM). The proportion of people with a Pinghe constitution is about 32.75%, which is roughly one-third. Males are more prevalent than females, and the older the age, the fewer people with a Pinghe constitution.Causes of Pinghe ConstitutionGood congenital endowment and proper postnatal nurturing, meaning good hereditary conditions and suitable dietary and lifestyle habits.Characteristics of Pinghe Constitution:Moderate physique, rosy complexion, abundant energy, and robust organ function, exemplifying a harmonious life. Common manifestations include: a moist complexion, healthy skin, thick and shiny hair, bright eyes, a moist nose, normal sense of smell and taste, rosy lips, abundant energy, resistance to fatigue, tolerance to cold and heat, peaceful sleep, good appetite, normal bowel movements, pale red tongue, thin white coating, and a harmonious pulse.They have a strong adaptability to natural and social environments and are generally less prone to illness.Health Preservation for Pinghe Constitution:For individuals with a Pinghe constitution, health preservation should focus on dietary regulation rather than medicinal supplementation, as they have a balanced yin and yang and do not require medication to correct any imbalances. Dietary regulation should first emphasize “moderation of the five flavors”. The diet should be light and avoid excessive preferences, as imbalances in flavors can disrupt the body’s equilibrium. 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.Secondly, while maintaining their own yin-yang balance, individuals with a Pinghe constitution should also pay attention to the seasonal changes in yin and yang in nature, adapting to these changes to maintain their overall yin-yang balance with the natural world. Furthermore, they can selectively consume foods that have a mild nourishing effect on yin and yang to enhance their constitution.Such foods include: japonica rice, coix seed, cowpea, leeks, sweet potatoes, pumpkins, ginkgo nuts, walnuts, longan, lotus seeds, chicken, beef, and lamb.Seasonal Health Preservation for Pinghe Constitution:SpringWith the initial rise of yang energy, it is advisable to consume pungent and sweet foods to disperse, while avoiding sour flavors that contract. Recommended foods include leeks, coriander, fermented soybeans, radishes, jujubes, and pork.SummerWith the heart fire in full force, it is advisable to consume more pungent flavors to support the lungs and control the heart, and the diet should be light, avoiding rich and fatty foods. Recommended foods include spinach, cucumbers, loofah, winter melon, peaches, plums, mung beans, chicken, and duck.AutumnWith dryness easily harming body fluids, it is advisable to consume moistening foods to generate body fluids, while avoiding pungent dispersing foods. Recommended foods include tremella, apricots, pears, white lentils, fava beans, duck, and pork.WinterWith the decline of yang energy, it is advisable to consume warming and nourishing foods to protect yang energy, while avoiding cold and cooling foods. Recommended foods include napa cabbage, chestnuts, jujubes, black beans, sword beans, lamb, and dog meat.2Qi Deficiency ConstitutionCharacteristics of Qi Deficiency Constitution:Thin or slightly overweight physique, fatigue, pale complexion, low and timid voice, spontaneous sweating, especially worse with movement, palpitations, poor appetite, pale tongue with white coating, and weak pulse are the basic characteristics. If ill, symptoms may worsen or be accompanied by shortness of breath, reluctance to speak, weak cough, abdominal distension with poor stool, prolapse of the rectum or uterus, palpitations, mental fatigue, or soreness in the lower back and knees, frequent urination in men, and clear, thin vaginal discharge in women.Basic Principles:Tonify qi and nourish qi, as the lungs govern the qi of the entire body, the kidneys store the original qi, and the spleen and stomach are the “source of qi generation”; thus, the spleen, stomach, lungs, and kidneys should all be warmed and tonified.Dietary and Medicinal Regulation:Regular consumption of japonica rice, glutinous rice, millet, yellow rice, barley, yam, potatoes, jujubes, carrots, shiitake mushrooms, tofu, chicken, rabbit, beef, and fish is recommended. If qi deficiency is severe, “Ginseng and Lotus Seed Soup” should be used for nourishment; for medicinal health, those with chronic qi deficiency should regularly take “Jinkui Shuren Wan”. For spleen qi deficiency, “Si Jun Zi Tang” or “Ren Shen Ling Zhi Bai Zhu San” is recommended; for lung qi deficiency, “Bu Fei Tang”; for kidney qi deficiency, “Shen Qi Wan” should be taken more frequently.Life and Activity Considerations:Individuals with qi deficiency are most susceptible to seasonal changes, sudden temperature fluctuations, and environmental changes. Therefore, during severe cold or heat, windy or rainy weather, those with qi deficiency are often the first to fall ill. Additionally, during seasonal transitions, such as the major cold and winter solstice, those with qi deficiency and yang deficiency may find these times particularly challenging. During the summer solstice, major heat, and the three hottest days, those with qi deficiency also struggle. It is crucial to pay attention to prevention: adjusting clothing, ensuring air circulation, keeping warm, and avoiding heat, etc. Those with qi deficiency must be particularly cautious.3Wet-Heat ConstitutionManifestations of Wet-Heat ConstitutionExternal characteristics:1.Facial pallor, yellowish and dull complexion, oily skin, red lips, yellow teeth, red gums, and red lips.2.Skin prone to acne, redness, and pustules.3.Dry mouth, bad breath, bitter taste, strong body odor, and excessive sweating.4.Constipation or sticky stools with particularly foul odor.5.Dark yellow or deep-colored urine.6.Excessive yellow vaginal discharge, with frequent itching in the external genitalia.7.Tongue appearance: red tongue with yellow coating. Tongue body is red, and tongue coating is thick and yellow.Mental aspect: irritable and easily angered.Causes of Wet-Heat Constitution:1.Congenital endowment.2.Habits of smoking and drinking, often staying up late; such individuals may have poor appearance: blackened teeth, yellowish tongue coating, bad breath, and strong body odor. Long-term yellowish vaginal discharge with strong odor is common. If you smoke, drink, and stay up late, you are destined to have a wet-heat constitution, which will negatively affect your appearance: a face that looks burnt, a voice like Donald Duck, dark lips, and blackened teeth, with a yellowish tongue coating and bad breath.3.Improper nourishment:For example, excessive consumption of tremella, bird’s nest, and cordyceps. Such improper nourishment can exacerbate or worsen this constitution.4.Long-term emotional repression, using alcohol to drown sorrows.5.Carrying hepatitis virus: the liver and gallbladder are weak links, and poor liver and gallbladder function can lead to symptoms related to the liver meridian and gallbladder.6.Long-term living in a humid and hot environment, such as Guangdong. Sub-health conditions are particularly common in those with a wet-heat constitution.Illnesses Common in Wet-Heat ConstitutionSeborrheic alopecia, acne, body odor, urinary tract infections, including vaginitis, cystitis, urethritis, and pyelonephritis. Skin is particularly prone to abscesses and infections, as well as fungal infections: tinea, athlete’s foot, body tinea, and jaundice. There are also infectious diseases affecting the liver and gallbladder. Individuals with this constitution are particularly prone to fatigue in muscles and joints, often experiencing soreness in the lower back and legs, and general discomfort.How to Care for Wet-Heat Constitution1.Cut off the source of wet-heat, preventing further generation of wet-heat. Clear heat and drain dampness, ensuring smooth bowel movements; stools should not be difficult or sticky, and urine should be lighter in color. If urine is yellow, drink more water.2.In terms of diet, reduce consumption of sweets, sweet beverages, and spicy foods, and limit alcohol intake, as alcohol is the most damp-heat-inducing food. Avoid rich and fatty foods. The diet should be light and damp-dispelling. It is particularly important to quit smoking and drinking. If one does not change this lifestyle, they must bear the consequences, as “illness is self-inflicted”.Damp-dispelling foods:Mung beans, winter melon, loofah, adzuki beans, watermelon, green tea, and flower tea.3.Life and Activity:Avoid staying up late, as it increases damp-heat. Staying up late harms the liver and gallbladder, significantly affecting the upward movement of liver and gallbladder qi, easily generating damp-heat. Additionally, try to avoid working or living in humid environments. For example, if you have a phlegm-damp constitution or a wet-heat constitution, avoid buying low-level housing, as dark and damp houses can exacerbate your wet-heat constitution.4.Simple herbal formulas:The wet-heat constitution is a transitional constitution; very few people remain in this constitution into old age. This is because the wet-heat constitution often causes discomfort, such as skin itching, inflammation, and infections, making individuals uncomfortable, which prompts them to take medications like heat-clearing and damp-dispelling herbs. Therefore, the wet-heat constitution generally appears more in young and middle-aged individuals. In old age, although there may still be factors of wet-heat constitution, it is no longer the primary one.Commonly used damp-heat dispelling herbs are generally not very mild and should not be taken for long periods. Common damp-heat dispelling herbs include: **Huo Xiang** (Agastache), **Che Qian Cao** (Plantago), **Dan Zhu Ye** (Lophatherum), **Hua Shi** (Talc), **Xi Huang Cao** (Hedyotis), **Ji Gu Cao** (Euphorbia), **Mu Mian Hua** (Bombax), etc. These are all relatively cold and should not be taken for long periods. Common Chinese patent medicines include: **Gan Lu Xiao Du Dan**, **Jun Tai Oral Liquid**, **Qing Re Qu Shi Chong Ji**, **Xi Huang Cao Chong Ji**, etc. These should not be taken for long periods. However, if the wet-heat has been eliminated, the tongue coating is no longer yellow and greasy, the urine has become clear, and inflammation is not obvious, one should stop taking these medications immediately.
Seasonal Care for Wet-Heat ConstitutionIndividuals with a wet-heat constitution should not excessively nourish themselves in winter; avoid consuming too much hot pot, lamb, or dog meat. Just because others are nourishing themselves does not mean you should do the same. The more you nourish, the more pronounced the imbalances in your constitution become. Additionally, individuals with this constitution are particularly prone to skin infections, so it is best to wear natural fibers such as cotton, linen, and silk, especially for undergarments.In terms of meridians, there are no specific acupoints, but there are specific methods: individuals with a wet-heat constitution can occasionally perform **cupping** and **gua sha** to improve yellow urine and irritability. Irritability can lead to insomnia, and muscle soreness throughout the body, especially in the neck and shoulders, can be particularly painful. In such cases, the best methods to improve phlegm-dampness and wet-heat constitution are gua sha and cupping. After gua sha, cupping can provide immense relief, like shedding a heavy burden. In this situation, using these methods to improve the constitution can even eliminate the need for medication. Gua sha is also effective for damp-heat.4Yin Deficiency ConstitutionHow to Nourish Yin Deficiency ConstitutionCharacteristics of Yin Deficiency Constitution:Self-Perception:The most obvious self-perception of yin deficiency constitution is heat, often feeling heat in the heart area accompanied by hot palms and feet, or a preference for holding cool objects. When sleeping, they like to extend their hands and feet outside the blanket; in TCM, this symptom is called “five hearts burning”. Night sweats are also a common symptom of yin deficiency. Individuals often feel a sudden heat sensation (but with normal body temperature), which comes and goes quickly, with a clear time pattern. It is often less noticeable in the morning but becomes very pronounced in the afternoon and evening. They frequently experience dizziness, sore lower back and legs, and ringing in the ears. They sweat when falling asleep but not upon waking, which is what TCM refers to as “night sweats”.Characteristics:Individuals with a yin deficiency constitution often have a thin physique and appear lean.Facial Observation:Individuals with a yin deficiency constitution often have a reddish complexion, but this redness is not the healthy, natural kind; it is often localized to the cheekbones, resembling makeup. TCM refers to this phenomenon as “false makeup”. The tongue is often bright red or pale red, with thin white coating or no coating.Examination of Bowel Movements:Due to insufficient yin fluids, individuals with a yin deficiency constitution often have dry stools and difficulty in bowel movements. Urine is often yellow and scant.[Nourishing Methods]General Principle: Foods should nourish yin, avoid staying up late, and exercise should not induce excessive sweating.Life and Activity:Daily routines should be regular, and the living environment should be quiet. Stressful work, staying up late, intense exercise, and working in high-temperature environments can exacerbate the tendency towards yin deficiency and should be avoided. Especially in winter, it is crucial to protect yin essence and avoid intense outdoor activities. Limit sexual activity to conserve yin and essence.Physical Exercise:Individuals with a yin deficiency constitution should engage in moderate-intensity, intermittent aerobic exercises, such as Tai Chi, Tai Chi sword, Ba Duan Jin, and Qigong, which combine movement and stillness. They can also practice the “Six Character Secret” focusing on the “Xu” sound to nourish liver qi. During exercise, they should control sweating and replenish fluids in a timely manner. Those with a yin deficiency constitution tend to be thin and easily develop heat, with dry skin. For those with severe dryness, swimming can help moisturize the skin and reduce itching, but sauna is not recommended, as it can deplete yin fluids. Practicing quiet Qigong can regulate endocrine function, promote spleen and stomach transformation, and improve yin deficiency constitution.Dietary Regulation:Consume more lean pork, duck, mung beans, winter melon, and other sweet and cool nourishing foods, while reducing intake of lamb, leeks, chili peppers, and sunflower seeds, which are warming and drying.Mental Regulation:Individuals with a yin deficiency constitution tend to be irritable, extroverted, and lively, often easily agitated. Excessive emotional fluctuations can lead to fire, and extreme emotions can deplete yin blood, worsening the yin deficiency constitution. Therefore, it is essential to calm the mind and stabilize emotions, learn to handle emotions correctly, cultivate a calm and composed habit, and avoid overly competitive activities.Other Methods:It is well known that the character “live” represents water and tongue, indicating that for a person to live, their mouth must remain moist. Swallowing saliva is a good method to keep the mouth moist and improve the yin deficiency constitution. The specific method is to rise in the morning, slightly close the lips, press the tongue against the palate, and when saliva accumulates to a certain amount, swallow it slowly with intention, repeating this 3 or 4 times. Long-term adherence will yield benefits.5Qi Stagnation ConstitutionThe qi of the human body is the fundamental driving force of life activities. The maintenance of life activities relies on qi. The qi in the human body is closely related to congenital endowment, postnatal environment, and dietary nutrition, as well as the physiological functions of the kidneys, spleen, stomach, and lungs. Therefore, various physiological activities of the body are essentially manifestations of qi movement within the body. When qi cannot express outward and accumulates internally, it forms “qi stagnation”. TCM believes that qi stagnation is often caused by depression, unhappiness, and emotional discomfort. Long-term qi stagnation can lead to poor blood circulation, severely affecting health.Characteristics of Qi Stagnation Constitution:1. Depressed mood, fragile emotions, and unhappiness;2. Sentimental, melancholic, and anxious;3. Frequently sighing without reason, easily feeling palpitations, and prone to insomnia;4. Easily startled and fearful in stressful situations;5. Pale red tongue, thin white coating, and easy distension or pain in the sides or breasts;Nourishing Methods:Since qi stagnation is the root cause, the principle of health preservation for those with qi stagnation is to smooth the qi mechanism.Mental Regulation:Worry, anger, and mental distress are the causes of qi and blood stagnation. Individuals with a qi stagnation constitution often have an introverted personality, lacking communication with the outside world. When emotions are not expressed, the spirit remains in a depressed state. Therefore, the health preservation methods for those with a qi stagnation constitution focus on mental hygiene and emotional regulation. They can engage in the following activities for mental adjustment: participate in social activities and group cultural activities; watch comedies, humorous plays, and uplifting movies, avoiding tragedies and sad dramas; listen to light, cheerful, and uplifting music to enhance emotions; read positive, encouraging, and enjoyable books that showcase a beautiful outlook on life to cultivate an open and optimistic personality; and not be overly concerned about gains and losses in fame and fortune, maintaining a broad mind and being content.Environmental Regulation:Individuals with liver qi stagnation should keep their living space quiet, avoiding noise, and the lighting should be dim to prevent strong light stimulation. Those with heart and kidney yin deficiency should also have a quiet living environment with moderate indoor temperature.Pay attention to balancing work and rest, going to bed early and rising early, ensuring sufficient sleep time.Dietary Regulation:Individuals with a qi stagnation constitution have a tendency for qi stagnation, so they should choose foods that regulate qi and relieve stagnation, and improve spleen and stomach function, such as barley, buckwheat, sorghum, sword beans, mushrooms, fermented soybeans, bitter melon, radishes, onions, and roses. They should avoid sour and astringent foods, such as black plums, pumpkins, pickles, pomegranates, strawberries, and lemons, as these can obstruct qi movement, leading to blood stasis. They should also limit cold foods, such as ice cream, frozen drinks, etc.To smooth liver qi, a small amount of alcohol can be consumed to invigorate blood circulation and elevate mood (it is best to drink red wine, as it has lipid-lowering and beautifying effects).Consume more qi-moving foods: **Fo Shou** (Buddha’s hand), oranges, tangerine peel, leeks, jasmine flowers, rose flowers, buckwheat, fennel, garlic, ham, sorghum husks, sword beans, and **Citrus**.6Yang Deficiency ConstitutionYang deficiency refers to the deficiency of yang energy in the body, or the reduction of yang energy’s warming, promoting, and vaporizing functions, leading to slow circulation of qi, blood, and body fluids, resulting in a pathological state of coldness and weakness. The main causes of yang deficiency include: insufficient congenital endowment, poor postnatal nourishment, excessive fatigue leading to internal injury, or prolonged illness damaging yang energy.Characteristics of Yang Deficiency Constitution:1. Weak or pale complexion;2. Generally sensitive to cold and prefers warmth, easily sweating, with a deep pulse;3. Weak spirit, often speaking or moving with little energy;4. Prone to diarrhea, frequent urination with light-colored urine, and difficulty in urination;5. Pale lips, pale red tongue, and white slippery coating;6. Dislikes drinking water and rarely feels thirsty; when ill, they are particularly sensitive to cold, curling up, and have cold hands and feet;7. Constant abdominal pain, cold pain in the lower back, palpitations, and shortness of breath;8. Males may experience impotence and premature ejaculation, while females may have difficulty conceiving due to coldness.Nourishing Methods:The key for individuals with a yang deficiency constitution is to tonify yang. Among the five organs, the kidneys are the root of the body’s yang energy, while the spleen is the source of yin energy generation, so emphasis should be placed on tonifying yang.Those with yang deficiency are prone to cold pathogens, leading to various pain syndromes, numbness, edema, and infertility.Mental Regulation:Individuals with insufficient yang energy often exhibit poor emotional states, easily feeling sad, so it is essential to strengthen mental regulation. They should be adept at adjusting their emotions, dispelling sadness, and guarding against fear and extreme emotional fluctuations.Environmental Regulation:Individuals with a yang deficiency constitution have poor adaptability to climate, are sensitive to cold, and prefer warmth, tolerating spring and summer but not autumn and winter. Therefore, those with a yang deficiency constitution should pay special attention to environmental regulation to enhance their body’s resistance. In winter, they should avoid cold and keep warm; in spring and summer, they should focus on nourishing yang energy, ensuring they are “not averse to sunlight”, meaning they should get plenty of sunlight in spring and summer, at least 15 to 20 minutes each time. This can significantly improve their cold tolerance in winter. Additionally, washing the face, nose, and body with cold water every morning can gradually enhance the body’s ability to resist cold. For the elderly and weak individuals, they should avoid sleeping outdoors in summer, not let fans blow directly on them, and not stay too long in shaded areas.Dietary Regulation:Consume more yang-tonifying foods: **Walnut meat**, **dog meat**, **lamb kidney**, **lamb**, **leeks**, **deer meat**, **walnut kernels**, **bull penis**, **dog penis**, **deer penis**, **garlic**, **chili peppers**, **white fish**, **yellow eel**, **carp**, etc. Eat more warming foods to warm the body, activate physiological functions, and improve symptoms of anemia, such as **yangmei** (waxberry), **apricots**, **cherries**, **lychee meat**, **chestnuts**, **japonica rice**, **wheat**, **sorghum**, **onions**, **chicken**, **sea cucumber**, **bream**, **abalone**, **glutinous rice**, **broad beans**, **coriander**, **pumpkin**, **red dates**, **black dates**, **pork belly**, **pork liver**, **ham**, **brown sugar**, **wine**, **vinegar**, **ginger**, **fennel**, etc.During the summer, consume “Fu Zi Congee” (10 grams of **Fu Zi**, boiled for 30 minutes, then add 150 grams of japonica rice and cook until done) or **Lamb and Fu Zi Soup** (15 grams of **Fu Zi**, boiled for 30 minutes, then add 500 grams of pre-boiled lamb and simmer until done, adding appropriate salt), to strengthen the body’s yang energy. Avoid consuming foods that are overly warming, such as longan.[**Shan Ren Hu Jiao Du**]Ingredients: 20 grams of **Shan Ren**, 1000 grams of pork stomach, appropriate amounts of pepper, monosodium glutamate, and chili oil.Preparation: 1. Blanch the pork stomach in boiling water, remove the inner membrane, and set aside. 2. Pour the clear soup into a pot, add the pork stomach, and cook with ginger until done, then remove and cool, slicing it. 3. Grind the **Shan Ren** into powder, mix with pepper, add monosodium glutamate and chili oil, and mix with the cooked pork stomach slices to serve.Health Benefits: This dish is effective for spleen yang deficiency, poor appetite, and abdominal pain caused by stomach cold. It should not be used for those with excessive stomach fire.[**Du Zhong Yao Hua**]Ingredients: 2 pork kidneys, 25 grams of fried **Du Zhong**.Preparation: Split the pork kidneys, remove the odor, and soak in clean water; boil the **Du Zhong** with two and a half bowls of water for 20 minutes, then strain. In a large spoonful of oil (sesame oil or rapeseed oil), sauté ginger and scallions until fragrant, then stir-fry the pork kidneys, adding the **Du Zhong** water and a little salt and wine, and boil to serve.Health Benefits: This dish is effective for weakness in the lower back, dizziness, and frequent urination; it can prevent back pain for postpartum women.[**Walnut Stir-Fried Leeks**]Ingredients: 100 grams of leeks, 2 walnuts, appropriate amounts of peanut oil.Preparation: Cut the walnut kernels into thick slices, wash and cut the leeks; fry the walnut kernels in peanut oil until done, set aside; heat the wok, add peanut oil, and when hot, add leeks and seasonings, stir-fry quickly, then add walnut kernels and mix well to serve.Health Benefits: Walnut kernels are warm and sweet, nourishing the kidneys and blood, moistening the intestines, and stopping discharge; when combined with leeks, they have a tonifying effect on the kidneys and strengthen essence.Commonly used yang-tonifying herbs include: **Deer Antler**, **Cinnamon**, **Fu Zi**, **Cistanche**, **Du Zhong**, **Suo Yang**, **Walnuts**, **Cuscuta**, **Bu Guo Zhi**, **Yin Yang Huo**, **Ba Jitian**, **Yi Zhi Ren**, **Zhi Gan Cao**, **Cordyceps**, etc.; commonly used yang-tonifying formulas include: **Sheng Mai San**, **Shi Pi Yin**, **Shen Qi Wan**, **You Gui Wan**, etc.; commonly used yang-tonifying foods include: beef, lamb, chicken, sparrow, sea cucumber, shrimp, fish, wine, leeks, etc., which can be cooked together with tonifying herbs.[**Fu Gui Ba Wei Wan**]Main Ingredients: **Fu Zi**, **Cinnamon**, **Sheng Di Huang**, **Shan Yao**, **Shan Yu Rou**, **Ze Xie**, **Dan Pi**, **Fu Ling**.Health Benefits: **Fu Zi** is spicy and sweet, very warming, used to dispel cold and warm the interior, excellent for warming the kidneys and assisting yang, dispelling yin cold; **Cinnamon** is spicy and sweet, warming the kidneys and stomach, stopping cold pain, and promoting blood circulation. In this formula, **Fu Zi**, **Cinnamon**, **Sheng Di**, **Shan Yao**, and **Shan Yu Rou** work together to warm yang, nourish the kidneys, replenish essence, transform kidney qi, and promote water metabolism. **Ze Xie**, **Dan Pi**, and **Fu Ling** assist in draining and supporting. The entire formula is warming but not hot or dry, nourishing but not greasy, seeking yang within yin, effectively treating kidney yang deficiency, and is a foundational tonic for assisting yang.Physical Exercise: Appropriate exercise not only strengthens muscles throughout the body, improves hormone secretion, and promotes metabolism, but also distributes heat to all parts of the body. Exercise should be chosen based on individual age, constitution, and environmental conditions. Cold-resistance training is best started in summer, gradually increasing intensity and maintaining consistency. Suitable exercise methods include: walking, jogging, Tai Chi, and Wu Qin Xi; sunbathing and air bathing are essential methods for strengthening yang.7Blood Stasis ConstitutionThe main symptoms of blood stasis constitution are slow and obstructed blood flow, often due to long-term emotional repression, prolonged exposure to cold environments, or dysfunction of internal organs, primarily affecting thinner individuals. Clinical manifestations: when blood stagnates in certain organs or meridians, it causes pain that is localized, worsens with warmth, and may even form lumps. Individuals with this constitution may develop age spots prematurely, and often experience pain in specific areas, such as women suffering from dysmenorrhea, and men frequently having bruises, with pain worsening at night.Characteristics:1. Hair is prone to falling out;2. Lips are dark, especially at the edges;3. Tongue is purplish, or has purple spots; symptoms may be intermittent or persistent, with severe cases being constant;4. Dark circles under the eyes, with purple-black eyelids;5. Skin appears dull and lacks luster, rough texture, dry, and may have scales;6. Fingernails or toenails may thicken and harden, with lighter cases showing uneven surfaces or white streaks;7. Fixed pain in the head, chest, abdomen, back, waist, and limbs, occurring frequently;8. Often experience fullness and discomfort in the stomach area;9. Women may frequently experience dysmenorrhea or amenorrhea.Nourishing Methods:Blood stasis constitution is related to qi and blood stagnation. Once qi and blood stagnate, they can transform into cold or heat, or even mix with phlegm and stasis. The fundamental method of health preservation is to invigorate blood and resolve stasis. It is best to pay attention to adjusting one’s qi and blood, consume foods or tonics that invigorate blood, engage in exercises that benefit heart circulation, and maintain a healthy psychological state.Mental Regulation:Individuals with blood stasis constitution should cultivate an optimistic emotional state. A happy spirit promotes smooth qi and blood flow, which is beneficial for improving blood stasis constitution. Conversely, if such individuals fall into melancholy or depressed emotions, it will exacerbate the tendency towards blood stasis. Maintaining a comfortable and smooth mood is crucial for individuals with blood stasis constitution.Dietary Regulation:Foods suitable for individuals with blood stasis constitution include lotus root, onions, mushrooms, shiitake mushrooms, lion’s mane mushrooms, black fungus, kelp, kudzu root, konjac, enoki mushrooms, pork heart, pineapple, tangerine peel, hawthorn, water chestnut, and more. Regular consumption of peach kernels, rapeseed, and water chestnut can help invigorate blood and dispel stasis. Moderate alcohol consumption is acceptable, and vinegar can be consumed more frequently. Hawthorn porridge and peanut porridge are also good options, and meat soups can be consumed more often.
8Phlegm-Damp ConstitutionManifestations of Phlegm-Damp ConstitutionIndividuals with a phlegm-damp constitution are prone to obesity, heaviness, and a bloated appearance (false obesity), dull complexion, frequent drowsiness, phlegm in the throat, a preference for rich and fatty foods, laziness, excessive sleepiness, a feeling of heaviness, sticky mouth, or loose stools, with a slippery pulse and a swollen tongue with a greasy coating.Health Observations:Individuals with a phlegm-damp constitution often have significantly higher cholesterol, triglycerides, very low-density lipoproteins, and blood sugar levels compared to those without this constitution, often presenting with fatigue, dizziness, excessive phlegm, edema, and loud snoring during sleep.Health Preservation Methods:1. Increase physical activity to strengthen bodily functions and improve spleen and stomach health.2. Avoid staying in damp environments for long periods; during rainy seasons, take precautions against dampness.Individuals with this constitution should regularly check their blood sugar, blood lipids, and blood pressure;3. Those prone to excessive sleep should gradually reduce sleep time and engage in more outdoor activities to activate bodily functions with sunlight;4. Bathing should be done with warm water, and moderate sweating is advisable;5. Dress in loose clothing, preferably made of breathable natural fibers such as cotton, linen, and silk, to facilitate sweat evaporation and eliminate internal dampness.Dietary Regulation:Individuals with a phlegm-damp constitution tend to be overweight, feel heavy, and easily fatigued, preferring rich and fatty foods, and often have large appetites. In dietary therapy, the focus should be on avoiding rich and fatty foods, alcohol, and especially avoiding overeating and eating too quickly. They should regularly consume mild, warm, and balanced foods, increasing their intake of vegetables and fruits, especially those that strengthen the spleen, dispel dampness, and resolve phlegm.Foods suitable for individuals with a phlegm-damp constitution include mustard greens, leeks, turnips, Chinese toon, chili peppers, garlic, scallions, ginger, papaya, white radish, water chestnuts, seaweed, onions, ginkgo nuts, jujubes, broad beans, cabbage, yam, coix seed, and fish such as carp, trout, and eel. They should limit salt intake and avoid rich, greasy, sour, and astringent foods, such as syrup, pomegranates, grapefruit, loquats, and sugar. Additionally, almond cream, lotus root powder, and poria cakes are good dietary choices for this constitution.Seasonal Health Preservation:In summer, consume more ginger, and in winter, avoid excessive nourishment. The focus of health preservation for phlegm-damp constitution is to reduce phlegm and dampness in both summer and winter. In summer, minimize air conditioning use, avoid frozen foods, consume more ginger, wear cotton, linen, and silk, and get adequate sunlight.Individuals with a phlegm-damp constitution should not follow the trend of excessive nourishment in autumn and winter; generally, nourishing meats, bones, animal organs, ginseng, deer antler, donkey-hide gelatin, jujubes, and other nourishing foods are not suitable for phlegm-damp constitution unless there are clear signs of qi deficiency or yang deficiency. Foods like yam, fox nuts, coix seed, lotus root, codonopsis, and broad beans are good options.9Special ConstitutionManifestations of Special Constitution:Individuals with a special constitution may frequently experience nasal congestion, sneezing, and runny nose even without a cold, are prone to asthma, and have allergies to medications, foods, odors, pollen, and seasons; some may develop urticaria, with skin often showing purple-red spots or bruises due to cold constitution, and skin may turn red upon scratching, resembling what Western medicine refers to as allergic constitution.Overall Characteristics: Abnormal congenital endowment, primarily characterized by physiological defects and allergic reactions.Physical Characteristics: Individuals with allergic constitution generally do not have special features; those with congenital abnormalities may have deformities or physiological defects.Common Manifestations: Individuals with allergic constitution often experience asthma, wheals, throat itching, nasal congestion, and sneezing; those with hereditary diseases may exhibit vertical inheritance and congenital or familial characteristics; those with fetal transmission diseases may show maternal influences on fetal growth and development and related disease characteristics.Mental Characteristics: Varies according to the specific constitution.Predisposition to Illness: Individuals with allergic constitution are prone to asthma, urticaria, hay fever, and drug allergies; hereditary diseases such as hemophilia and congenital idiocy; fetal transmission diseases such as five delays (delayed standing, walking, speaking, teething, and development) and five soft conditions (soft head, soft neck, soft hands and feet, soft muscles, and soft mouth).Adaptability to External Environment: Poor adaptability; for example, individuals with allergic constitution have poor adaptability to seasons that easily trigger allergies, leading to the exacerbation of chronic diseases.Nourishing Principles for Special Constitution:Diet should be light and balanced, with appropriate combinations of coarse and fine foods, and reasonable pairing of meat and vegetables. Avoid foods that are likely to cause allergies, such as buckwheat (which contains allergenic substances), fava beans, white lentils, beef, goose, carp, shrimp, crab, eggplant, alcohol, spicy foods, strong tea, and coffee.The living environment should be well-ventilated. Keep the indoor space clean, and regularly wash and sun-dry bedding and sheets to prevent dust mite allergies. After home renovations, do not move in immediately; open windows to allow paint and formaldehyde odors to dissipate before moving in. During spring when outdoor pollen is high, reduce outdoor activity to prevent pollen allergies.Avoid keeping pets to prevent allergies to animal fur. Actively participate in various physical exercises to enhance physical fitness. When the weather is cold, take precautions against cold to prevent colds.
Anti-Allergy Foods:**Honey**: Experts suggest that consuming a spoonful of honey daily can help prevent colds, asthma, itching, coughing, and dry eyes associated with seasonal allergies. Honey can prevent allergies for two reasons: it contains trace amounts of bee venom, which is used clinically to treat allergic diseases such as bronchial asthma; and it contains certain pollen grains, which can help build resistance to pollen allergies.**Jujubes**: Japanese researchers have found that jujubes contain a large amount of anti-allergic substances—cyclic adenosine monophosphate, which can prevent allergic reactions. Patients with allergic symptoms can regularly consume jujubes. The methods of consumption are: 1. Boil 10 jujubes in water and consume three times a day. 2. Eat raw jujubes, 10 grams each time, three times a day. 3. Boil 10 jujubes with 100 grams of barley in water, consuming 2-3 times a day. Continue until allergic symptoms disappear. It is best to break the jujubes before boiling and avoid adding sugar during cooking.**Enoki Mushrooms**: Regular consumption of enoki mushrooms helps eliminate heavy metal ions and metabolic toxins and waste, effectively enhancing vitality. Researchers in Singapore found that enoki mushrooms contain a protein that can inhibit asthma, rhinitis, eczema, and other allergic diseases. Even healthy individuals can strengthen their immune systems by consuming enoki mushrooms. Recently, researchers in Taiwan conducted similar experiments, hoping to use enoki mushrooms to address the nearly one-third of the local population suffering from allergic diseases.**Carrots**: Recent studies by Japanese experts have found that beta-carotene in carrots can effectively prevent pollen allergies, allergic dermatitis, and other allergic reactions. Reports indicate that Japanese experts found that beta-carotene can regulate cellular balance, making it difficult for experimental mice to develop allergic reactions.
