Identifying Phlegm-Damp Constitution: 5 Key Characteristics and Regulation Methods

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Today, let’s talk about phlegm-dampness.

Identifying Phlegm-Damp Constitution: 5 Key Characteristics and Regulation Methods

What is “dampness”?

Everyone knows that summer is a time when the “qi of heaven and earth interacts”. What does this mean? It means that the “weather” and “earth qi” converge, where the “weather” descends to form rain, while the “earth qi” evaporates moisture from the ground back into the sky. This interaction makes the moisture in the air dense, thus forming dampness.Identifying Phlegm-Damp Constitution: 5 Key Characteristics and Regulation MethodsTherefore, summer is the season with the heaviest dampness. In such an environment, it is natural to be affected by dampness. Dampness is very cunning; once it enters the human body, it can collude with various pathogenic factors. When it encounters cold, it becomes cold-damp; when it encounters wind, it becomes wind-damp; when it encounters heat, it becomes damp-heat; and when it encounters phlegm, it becomes phlegm-damp.Identifying Phlegm-Damp Constitution: 5 Key Characteristics and Regulation Methods

What is “phlegm”?

The phlegm in phlegm-dampness is not entirely the same as the phlegm one coughs up!

Traditional Chinese Medicine (TCM) believes that dampness and phlegm have a mother-son relationship. Dampness is a very sticky substance that is difficult to expel once it enters the body. Therefore, TCM states: “Cold is easy to dispel, but dampness is hard to remove.” This sticky dampness, when it lingers in the body for a long time, will form an even stickier substance, which is phlegm.

Identifying Phlegm-Damp Constitution: 5 Key Characteristics and Regulation Methods

Phlegm-dampness is very sticky and troublesome. If it lingers in the body for a long time, can our bodies still feel comfortable? TCM has a saying: “Strange diseases are all caused by phlegm,” meaning that some common ailments that cannot be treated may have their root cause in “phlegm”. Once the phlegm is resolved, the illness can naturally improve. This includes the modern common “three highs” (high blood pressure, high blood sugar, high cholesterol), which thrive in a phlegm-damp environment, making it their breeding ground. Additionally, some difficult-to-treat conditions also stem from phlegm, such as epilepsy caused by phlegm-fire attacking the head.

Phlegm-dampness is so frightening that many friends may be wondering if they have a phlegm-damp constitution. Next, let’s identify the characteristics of a phlegm-damp constitution and how to regulate it!Identifying Phlegm-Damp Constitution: 5 Key Characteristics and Regulation Methods

Phlegm-Damp Constitution

The phlegm-damp constitution is characterized by the stagnation of body fluids leading to the accumulation of phlegm-dampness,

with a primary feature of being sticky and turbid.

Physical Characteristics: Body shape is overweight, with a soft and full abdomen.

Psychological Characteristics: Generally mild-mannered, steady, humble, and tolerant.

Manifestation Tendencies: Oily skin on the face, slightly swollen eyelids, prone to drowsiness, feeling heavy and uncomfortable, excessive sweating that is sticky, a sticky mouth, chest tightness, excessive phlegm, and a preference for rich, sweet, and sticky foods.

Adaptability to External Environment: Poor adaptability to the plum rain season and humid environments.

Tongue Manifestation: White and greasy tongue coating.

Identifying Phlegm-Damp Constitution: 5 Key Characteristics and Regulation Methods

Lifestyle Regulation

Identifying Phlegm-Damp Constitution: 5 Key Characteristics and Regulation Methods① Avoid staying in damp environments for long periods, especially during the rainy season, to prevent the invasion of dampness. Individuals with this constitution should also regularly check their blood sugar, blood lipids, and blood pressure.② Do not be overly comfortable or indulge in bed; engage in outdoor activities to keep the body’s functions active.③ When bathing, take hot showers and sweat appropriately; wear loose clothing made of breathable natural fibers like cotton, linen, or silk to facilitate sweat evaporation and expel dampness from the body.④ Pay attention to warmth; “dampness moves with warmth and congeals with cold”. Cold weather is not conducive to the transformation of dampness in the body and often harms the spleen and stomach, so the phlegm-damp constitution is more pronounced in cold weather.⑤ In summer, minimize the use of air conditioning, wear cotton, linen, or silk, and get adequate sunlight.⑥ During damp and cold seasons, reduce outdoor activities to avoid getting cold or wet.⑦ Balance work and rest, and avoid excessive worry.Identifying Phlegm-Damp Constitution: 5 Key Characteristics and Regulation Methods

Dietary Regulation

Identifying Phlegm-Damp Constitution: 5 Key Characteristics and Regulation Methods① Avoid rich, greasy foods, alcohol, and limit salt intake.② Chew slowly, eat until 70% full, drink water in small sips, and prefer warm drinks; otherwise, it may lead to bloating and promote phlegm-dampness. Avoid overeating and eating too quickly.③ Maintain regular meal times and quantities, avoid picky eating, and consume a variety of foods. Do not eat late-night snacks, and always have breakfast.④ For dietary therapy, choose foods that strengthen the spleen and eliminate dampness, benefit the lungs and kidneys, and promote the flow of the San Jiao (Triple Burner), such as chicken, pig stomach, beef, lamb, quail, freshwater fish, yellow eel, winter melon, celery, shiitake mushrooms, carrots, Chinese yam (Huai shan), lentils, red adzuki beans, coix seed (Yi yi ren), poria (Fu ling), and Buddha’s hand (Fo shou). Avoid excessive consumption of rich, greasy, and sour foods, such as soft-shelled turtle, bird’s nest, white fungus, persimmons, loquats, sugar, and various high-sugar beverages.Common medicinal ingredients for strengthening the spleen and eliminating dampness include poria (Fu ling), white lentils (Bai bian dou), white atractylodes (Bai zhu), coix seed (Yi yi ren), and water chestnut (Qian shi).

Note: Eliminating dampness can be through strengthening the spleen and clearing heat.

Strengthening the Spleen and Eliminating Dampness:

When the body is weak, and the spleen cannot transform water and dampness, leading to phlegm-dampness syndrome, it is like a dehumidifier malfunctioning, causing water and dampness to accumulate. In this case, it is necessary to nourish the spleen to restore its function to eliminate water and dampness, which is strengthening the spleen and eliminating dampness.

Clearing Heat and Eliminating Dampness:

When the body is robust, and excess damp-heat accumulates, leading to damp-heat syndrome, it is like a dehumidifier functioning normally but overwhelmed by too much damp-heat. In this case, it is necessary to add a fan to help dry and cool the excess dampness and heat, which is clearing heat and eliminating dampness.

If one with spleen deficiency mistakenly uses heat-clearing and damp-eliminating methods, it is like adding frost to snow. Therefore, those with spleen deficiency and cold-dampness should be cautious with cold and cooling herbs such as houttuynia (Yu xing cao), purslane (Ma chi xian), artemisia capillaris (Yin chen), and plantago (Che qian zi).

Examples of Medicinal Dishes

1

Poria and Chinese Yam Congee

Identifying Phlegm-Damp Constitution: 5 Key Characteristics and Regulation MethodsIngredients: 20g poria (Fu ling), 20g dried Chinese yam (Shan yao), one serving of rice, a little oil and salt.Method: First, decoct poria and Chinese yam, strain to obtain the liquid, and cook with rice to make a thin congee, seasoning with oil and salt.Usage: Consume 2-3 times a week.

2

Dried Tangerine Peel, Hawthorn, and Barley Tea

Identifying Phlegm-Damp Constitution: 5 Key Characteristics and Regulation Methods

Ingredients: 10g dried tangerine peel (Chen pi), 10g hawthorn (Shan zha), 10g barley (Mai ya).Method: Place dried tangerine peel, hawthorn, and barley in a pot. Add 800ml of water, bring to a boil over high heat, then simmer for 20 minutes.Effects: Dried tangerine peel regulates qi, strengthens the spleen, and eliminates dampness and dryness. Combined with hawthorn and barley, it can eliminate dampness, moisten dryness, and aid digestion, making it suitable for those with a phlegm-damp constitution to drink regularly.

3

White Lentil Chicken Soup

Identifying Phlegm-Damp Constitution: 5 Key Characteristics and Regulation MethodsIngredients: 100g white lentils (Bai bian dou), 40g lotus seeds (Lian zi), 300g chicken thighs, 10g sand ginger (Sha ren), 5g salt.Method: In a pot, add 1500ml of water, chicken thighs, and lotus seeds, bring to a boil over high heat, then simmer for 45 minutes. Soak the white lentils beforehand, wash, drain, and add to the pot with the other ingredients, cooking until the lentils are soft. Then add sand ginger, stir to dissolve, and season with salt before turning off the heat.Effects: Both lentils and sand ginger have the effect of strengthening the spleen and eliminating dampness, while lotus seeds can also eliminate dampness and phlegm. Therefore, this dish is very suitable for those with a phlegm-damp constitution. White lentils are beneficial for the spleen and stomach, harmonizing the middle, eliminating dampness, and detoxifying, making it especially suitable for summer consumption.Identifying Phlegm-Damp Constitution: 5 Key Characteristics and Regulation Methods

Emotional Regulation

Identifying Phlegm-Damp Constitution: 5 Key Characteristics and Regulation Methods

① Be good at regulating your emotions. Maintain a balanced mental state, be open-minded, and love life. A cheerful spirit and an open heart are essential. You can go to gardens, scenic spots, or beautiful places to relax, or climb mountains to watch the sunrise.

② Do not overthink things. Engage in activities like playing musical instruments, chess, calligraphy, singing, dancing, and socializing with friends.③ Enjoy some upbeat and lively music, such as traditional Chinese music featuring guqin or sheng, or Strauss’s waltzes, Bizet’s Carmen Overture, and Radetzky March.④ Make friends widely. Expand social activities to relieve emotions.Identifying Phlegm-Damp Constitution: 5 Key Characteristics and Regulation Methods

Regular Exercise

Identifying Phlegm-Damp Constitution: 5 Key Characteristics and Regulation Methods

① Choose moderate-intensity exercises. If you opt for low-intensity activities, you should extend the duration of exercise appropriately. Ensure sufficient exercise volume, such as hiking, jogging, cycling, table tennis, badminton, tennis, martial arts, swimming, Ba Duan Jin (Eight Pieces of Brocade), Tai Chi, and fitness dancing.② For those who are overweight or have poor land-based exercise capabilities, swimming is recommended to gradually transform loose flesh into firm and dense muscle.③ Exercise volume: Aim for a slight sweat without feeling fatigued.

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