1. Definition
Qi deficiency constitution refers to a state characterized by easy fatigue, weak voice, preference for quiet, susceptibility to colds, shortness of breath, and excessive sweating due to insufficient vital energy (yuan qi) and deficiency of organ qi.
2. Determination Criteria
1. Population Characteristics
Individuals with Qi deficiency are often found in the western and eastern regions, particularly among those engaged in heavy physical labor.
2. Characteristic Manifestations
They easily become fatigued during exercise, sweat profusely, and may experience shortness of breath. They tend to have a weak voice, prefer quiet, dislike talking, are prone to colds, and may have pale or sallow complexions, lackluster eyes, a bland taste in the mouth, and pale lips. They may also experience dizziness, forgetfulness, and have normal or slightly increased urination. The tongue is pale, swollen, and has indentations on the sides, while the pulse is weak and slow.
3. Determination Standards and Methods
3. Intervention Plan
(1) Traditional Chinese Medicine (TCM) Therapeutic Interventions
1. Therapy One: Acupoint Massage
(1) Intervention Principle: Tonify Qi and nourish Qi to improve Qi deficiency constitution.
(2) Health Acupoint Prescription: Zhongfu (Zhongfu Point), Zu Sanli (Zusanli Point), Yingu (Yingu Point)
(3) Specific Methods:
Zhongfu
Location: Located on the chest, at the midpoint of the line connecting the two nipples.
Press the acupoint with the thumb or middle finger for 15 minutes, pressing 15 times per minute.
Zu Sanli
Location: Located on the outer side of the lower leg, three inches below the knee joint, one finger breadth lateral to the anterior crest of the tibia.
“Sanli” refers to the upper, middle, and lower regions. When the stomach is distended or in pain, press upwards; if discomfort is in the middle abdomen, press inward; if pain is in the lower abdomen, press downwards while holding Zu Sanli. Press the acupoint with the thumb or middle finger for 15 minutes, pressing 15 times per minute.
Yingu
Location: Located on the inner side of the popliteal fossa, between the tendons of the semitendinosus and semimembranosus muscles when the knee is flexed.
Press for ten seconds until a slight pain is felt, performing this 30 times daily.
1. Therapy Two: Moxibustion
Cover the back with mulberry leaf paper, apply a certain thickness of ginger powder and special moxibustion herbal powder (covering the Governor Vessel and the first lateral line of the Bladder Meridian), and then place moxa on top until the skin is slightly red and the back sweats lightly.
2. Therapy Three: Heat-sensitive Moxibustion
For the three acupoints Zhongfu, Zusanli, and Yingu, use one or two moxa sticks to apply moxibustion, with the left hand’s index and middle fingers spread to expose the acupoints.
3. Treatment Description
Acupoint massage: Intervene once daily for 15 consecutive days as one treatment course.
Moxibustion and heat-sensitive moxibustion can be chosen either one or both alternately, with one intervention per week for four consecutive times as one treatment course. The effectiveness of the intervention will be evaluated after each course, which will serve as the basis for determining the number of treatment courses.
(2) Lifestyle Interventions
1. Daily Living
(1) Avoid overexertion; advocate a balance between work and rest to prevent damage to the vital energy. Avoid excessive sweating and exposure to wind, and maintain a bright, warm-colored living environment.
(2) Individuals with Qi deficiency often have insufficient energy, making them intolerant to cold and heat. Therefore, they should maintain a regular daily routine, rest appropriately during the summer afternoons, and ensure adequate sleep, which is an important method for tonifying Qi.
(3) Those with Qi deficiency are prone to colds and have poor adaptability to temperature changes. They should spend more time in natural environments and avoid extreme temperature differences between indoors and outdoors. Caution should be taken with cold showers, especially for the elderly and weak individuals. They should also avoid excessive sexual activity to prevent depleting kidney Qi.
(4) Avoid engaging in strenuous physical labor; focus on moderate exercise, gradually increasing intensity and maintaining consistency.
(5) Individuals with Qi deficiency should avoid activities like running on a treadmill and instead opt for gentle exercises such as jogging, brisk walking, Baduanjin (Eight Pieces of Brocade), or Tai Chi, aiming for a light sweat.
1. Dietary Practices
(1) The basic principle is to tonify and nourish Qi, focusing on easily digestible, neutral, and sweet foods.
(2) Avoid distractions during meals; maintain a pleasant dining atmosphere and often dine with family.
(3) Maintain regular meal times and portion sizes, eat a variety of foods, and aim for 80% fullness.
(4) Ensure balanced nutrition in three meals daily, controlling total caloric intake and the proportions of carbohydrates, proteins, and fats, while reducing salt intake.
(5) Breakfast should include a certain amount of meat, fish, eggs, or dairy, while dinner should not be overly rich or filling.
(6) Increase the intake of whole grains and strive to include fresh vegetables and fruits in every meal.
(7) Suitable Foods:
Vegetables and meats: Individuals with Qi deficiency should consume foods that benefit Qi and strengthen the spleen, such as Bai Bian Dou (White Hyacinth Bean), mushrooms, Da Zao (Jujube), Gui Yuan (Longan), Jing Mi (Glutinous Rice), chicken, beef, eel, and peanuts.
Fruits: Moderate consumption of cherries and grapes is recommended.
Foods to Avoid: Limit foods that deplete Qi, such as Kong Xin Cai (Water Spinach) and raw radishes.
(8) Common Medicinal Dishes:
Qi Ling Porridge
[Ingredients] Huang Qi (Astragalus) 30g, Fu Ling (Poria) 15g, Da Zao (Jujube) 10g, Shan Yao (Chinese Yam) 30g, Jing Mi (Glutinous Rice) 50g, brown sugar to taste.
[Preparation] Remove the pits from the jujubes, and cook them with Poria, Chinese yam, and glutinous rice to make porridge. Add brown sugar to taste. This can be consumed by those who frequently catch colds.
Ren Shen Lian Rou Soup (for Qi deficiency with weak spleen and stomach)
[Ingredients] Ren Shen (Ginseng) 10g, rock sugar 10g, 10 lotus seeds.
[Preparation] Soak the ginseng or dried ginseng and lotus seeds (pits removed) in a porcelain bowl with water, then add rock sugar. Place the bowl in a steamer and steam for over an hour. Consume the soup and lotus seeds. The ginseng can be reused up to three times, and the last use should be chewed. This is also suitable for those with excessive spontaneous sweating or night sweats.
Mixed Wheat Sprout Cake
[Ingredients] 30g raisins, 10g longan meat, 10g peanuts, 10 jujubes, 100g wheat sprout powder, 10g white sugar (or brown sugar).
[Preparation] Wash the raisins, roast the peanuts, and chop the jujubes and longan meat. Scald the wheat sprout powder with boiling water, mix it with the chopped ingredients, and form thin cakes. Cook the cakes until done. These can be consumed at breakfast and have excellent Qi tonifying effects, also serving as snacks.
Huang Qi Gui Yuan Young Chicken
[Ingredients] 1 young rooster, 10g Huang Qi (Astragalus), 50g Gui Yuan (Longan), 20g shiitake mushrooms (rehydrated), 20g winter bamboo shoots, fresh ginger, vinegar, sesame oil, soy sauce, salt, monosodium glutamate, cooking wine, and a little cornstarch.
[Preparation] Clean the chicken, boil it in water until 70% cooked, then chop it into rectangular pieces (reserve the chicken broth). Heat 30g of oil in a wok, sauté the ginger, add cooking wine and soy sauce, then add the chicken broth (enough to cover the chicken pieces). Add the chicken pieces, Huang Qi, Gui Yuan, etc., and bring to a boil, then simmer on low heat until the chicken is tender. Add monosodium glutamate, thicken with cornstarch, and add vinegar, sesame oil, and goji berries to mix well. This recipe is beneficial for tonifying Qi and replenishing deficiency.
1. Emotional Regulation
(1) Cultivate an open and optimistic attitude towards life, avoid excessive mental strain, and maintain a calm mindset. Enjoy soothing or uplifting music such as “Spring River, Flower Moon Night,” “The Moon is High,” and “High Mountain and Flowing Water.”
(2) Avoid excessive thinking or sadness. Limit exposure to tragic films and literature to reduce spleen-depleting emotions.
(3) Individuals with Qi deficiency are generally introverted, timid, and dislike taking risks. Therefore, they should cultivate an optimistic attitude, continuously encourage themselves, and enhance their self-confidence. Engaging in outdoor activities, such as photography, can help appreciate life, document personal journeys, pursue beauty, express thoughts, and cultivate emotions.
2. Exercise and Maintenance
Individuals with Qi deficiency easily become fatigued, sweat, or experience shortness of breath during exercise. They should adhere to the principle of “exertion without fatigue,” choosing appropriate exercise levels, gradually increasing intensity, and maintaining consistency. From a physiological perspective, the organ functions of those with Qi deficiency are generally low, particularly in heart and lung function, which can be enhanced through aerobic exercises like brisk walking, jogging, or fitness routines.
(1) Exercise Options
Gentle exercises such as calisthenics, Tai Chi, fitness qigong, walking, and jogging are recommended.
(2) Exercise Intensity
Individuals with Qi deficiency should avoid long-distance running and maintain a moderate to low exercise intensity. They can gradually increase exercise duration based on their adaptation to the current exercise level, but should do so progressively. Low-intensity, high-frequency exercise is recommended, with a focus on increasing the number of sessions while reducing the total load of each session, controlling exercise duration, and progressing gradually. The exercise load should be around 60%-70% of the maximum heart rate.
(3) Exercise Duration and Frequency
Each session should last approximately 20-30 minutes, with the total number of sessions per week adjusted based on the individual’s physical condition, generally aiming for 5-7 times per week.
(4) Precautions
1. Avoid strenuous physical activities.
2. Avoid high-load and excessive sweating exercises.
3. Avoid forceful or prolonged breath-holding actions to prevent depleting vital energy.
4. Choose gentle exercise options for training.
(5) Qi-Boosting Exercises
Qi-Boosting Fitness Routine
(1) Elbow Flexion: Sit comfortably with legs apart, raise both arms to the side, feeling a stretch in the sides, then return. Repeat 10 times.
(2) Throwing Motion: Sit comfortably with the left arm bent on the leg and the right arm bent with the palm facing up, perform a throwing motion 3-5 times; then switch arms and repeat. This can be done 5 times daily.
(3) Leg Swing: Sit comfortably with legs hanging down. Slowly rotate the body left and right 3 times, then swing both legs forward and backward 10 times. This activity can help mobilize the waist and knees, benefiting the kidneys and strengthening the lower back.
(4) Waist Massage: Sit comfortably, loosen clothing, and rub the waist until it feels warm; then place both hands on the waist and massage up and down until warmth is felt.
Three Hearts Standing Meditation
(1) Standing Posture: Sit with wrists relaxed, allowing the arms to drop, slowly separate the palms, keeping the palms inward, and lightly touch the fingertips together, forming a half-spherical shape with the hands. Place the hands in front of the abdomen, palms facing the navel. Bend the knees slightly, ensuring they do not extend beyond the toes. The thighs should feel relaxed, and the lower back should be slightly arched, resembling a sitting posture. The height of the standing posture should be adjusted according to the practitioner’s constitution, ideally standing for half an hour or longer.
(2) Body Alignment: The head should be upright, feeling light and suspended. The gaze should be soft, with the eyes gently closed, and the mind focused inward. The tongue should touch the roof of the mouth, and the facial expression should be relaxed, resembling a gentle smile. The chest should be relaxed, and the back should be straight, with the shoulder blades naturally relaxed and lowered. The purpose of relaxing the chest and straightening the back is to open the chest cavity and relax the back. The shoulders should be relaxed, with the elbows hanging down. The waist should be relaxed, allowing the lumbar spine and surrounding muscles to loosen, gradually changing the natural curvature of the lower back. The hips should be relaxed, including the hip joints and sacroiliac joints. The tailbone should point downwards, forming an equilateral triangle with the heels, with the center of the triangle being the point of the tailbone. Adjust the pelvic floor and lift the perineum. The knees should be slightly bent inward and slightly forward, with a gentle upward intention at the kneecaps. The ankles should be relaxed, with the feet flat on the ground.
(3) Mindfulness: This standing meditation focuses on the lower dantian (navel area), with the intention gathering from all parts of the body towards the dantian, with the crown of the head directed downwards, the soles of the feet directed upwards, and the palms facing inward. The “three hearts” converge at the dantian. Beginners can focus on each heart (crown, soles, palms) separately before merging them at the dantian. Once merged, the intention can be released, allowing for a calm and relaxed standing posture.
1. Evaluation Plan
1. Evaluation Indicators
Qi deficiency constitution score reduction rate = (previous score – current score) / previous score × 100%.
2. Evaluation Standards
3. Evaluation Tools and Methods
Evaluation Tool: Nine Constitutions Assessment Scale.
Evaluation Method: After completing each intervention course, patients will independently fill out the assessment form.
After completing the “Nine Constitutions Assessment Scale,” calculate the Qi deficiency constitution score reduction rate and compare it with the evaluation standards to obtain the evaluation conclusion.