1. What is Qi Deficiency Constitution
According to Traditional Chinese Medicine (TCM), Qi deficiency refers to the pathological changes characterized by insufficient vital energy, weakened organ function, and reduced resistance to disease. If the body exhibits these characteristics, it can be determined as a Qi deficiency constitution.
Qi deficiency constitution is primarily due to the relative insufficiency of the functions of the lungs, spleen, and kidneys, especially the lungs and spleen.TCM believes that the “Qi” in the body is composed of air, food essence (gu qi), and vital energy (yuan qi), with air inhaled by the lungs, food essence produced by the spleen, and vital energy provided by the kidneys.
The lungs govern respiration, skin, and are related to breath, respiration, and sweating; the spleen governs transformation, ascension of clear Qi, nutrient transport, blood pressure elevation, and organ fixation; the kidneys govern urination, menstruation, and normal discharge.
2. How Qi Deficiency Constitution Forms
Qi deficiency constitution can be further subdivided. In TCM clinical practice, Qi deficiency includes various types such as lung Qi deficiency, heart Qi deficiency, spleen Qi deficiency, and kidney Qi deficiency.
There are two deeper factors contributing to Qi deficiency constitution: congenital factors and acquired factors.
1. Overexertion
In TCM, it is often said that “exertion depletes Qi,” meaning excessive labor can consume vital energy.Vital energy is a form of energy that continuously functions within our body.
When people are fatigued, they are more susceptible to colds. Conversely, when work is balanced with adequate rest, the incidence of colds is relatively low. This is closely related to the circulation and replenishment of vital energy within our body.
If vital energy is utilized within a normal range and supplemented regularly with sufficient materials to transform into new energy, then our vital energy can generally remain abundant.
If consumption is excessive and not promptly replenished, the expenditure and supply of energy will be in an unbalanced state, leading to rapid depletion of vital energy, resulting in Qi deficiency.If vital energy is excessively overdrawn, it becomes easy to fall ill.
2. Excessive Comfort
The “Huangdi Neijing” states, “Prolonged lying harms Qi,” meaning excessive comfort can damage the body’s vital energy.One important characteristic of vital energy is that it needs to move within the body. If life is excessively comfortable, lying around all day after eating, vital energy cannot normally stretch and move. Over time, this will slow down the movement of vital energy, harming the body.
At this time, the spleen is the first to be affected. The spleen is located in the middle of the body and is a transport station for Qi, relating to the rise and fall of vital energy within the body.
Traditional TCM holds that “the spleen governs the four limbs”; if the limbs do not move, it will affect the spleen’s transformation. Therefore, those who are bedridden for a long time will inevitably have poor appetite, poor digestion, and reduced ability to absorb nutrients. The generation of acquired Qi will also decrease, naturally leading to Qi deficiency.
3. Suffering from Serious Illness
After a serious or prolonged illness, the body often feels weaker and less energetic than before. This is because serious diseases can greatly damage the vital energy within the body. Therefore, after recovering from a serious illness, the body often exhibits characteristics of Qi deficiency.
4. Mental Strain
Long-term excessive mental exertion can harm the heart and spleen, leading to Qi deficiency, which is caused by overthinking.For example, Zhuge Liang during the Three Kingdoms period assisted Liu Shan after Liu Bei’s death, managing the Shu Kingdom while actively launching military campaigns against Wei. He was meticulous in his duties, resulting in mental exhaustion and ultimately dying at Wuzhang Plains.
From the perspective of TCM health preservation, Zhuge Liang likely died from severe Qi deficiency caused by excessive mental strain.
5. Physical Strain
Excessive mental strain can harm vital energy, and excessive physical strain can also promote or worsen Qi deficiency constitution.Heavy laborers or professional athletes may also suffer from Qi deficiency over time. Their bodies may appear robust, but this is often an illusion, and Qi deficiency constitution may gradually manifest in middle age.
6. Irregular Medication
Some people believe they have internal heat and often take medication to clear heat. However, this can easily harm vital energy and lead to Qi deficiency. TCM holds that frequently taking heat-clearing and detoxifying herbs, or long-term use of Western antibiotics, anti-inflammatory painkillers, and hormone medications can also promote or worsen Qi deficiency constitution.
7. Emotional Suppression
Long-term emotional distress and liver Qi stagnation can easily promote Qi deficiency constitution.Whenever liver Qi is not smooth, the spleen cannot escape harm, leading to “the source of anger” being spleen deficiency. If the spleen is deficient, can Qi still be abundant?
In “Dream of the Red Chamber,” Lin Daiyu is often seen frowning and emotionally repressed. From the perspective of TCM health preservation, her frail body, pale complexion, and lack of energy are manifestations of severe Qi deficiency. This is due to long-term liver Qi stagnation, and as Qi deficiency worsens, immunity significantly declines, ultimately leading to tuberculosis.
8. Long-term Dieting
When the body lacks sufficient nutrition, it can also lead to Qi deficiency.This situation is common among women who diet for weight loss; in pursuit of a slim figure, they endure painful dieting, which can easily lead to Qi deficiency constitution.
Additionally, it can also lead to blood deficiency, affecting menstruation. Excessive dieting can cause insufficient generation of Qi and blood, leading to menstrual irregularities or amenorrhea.
3. Common Manifestations of Qi Deficiency Constitution
Individuals with Qi deficiency constitution primarily exhibit insufficient physical strength and energy, feeling fatigued after slight exertion.
Those with Qi deficiency constitution have lower immune function and disease resistance, often presenting with shallow breathing, low energy, shortness of breath, fatigue, low voice, muscle relaxation, weak bowel movements, organ prolapse, low blood pressure, excessive sweating, dizziness, increased vaginal discharge in women, irregular menstruation, and pale menstrual blood.
Individuals with Qi deficiency constitution are emotionally sensitive and unstable, prone to colds, skin allergies, and frequent sneezing.
Those with Qi deficiency constitution may be thin or slightly overweight, with weak muscles, fatigue, pale complexion, shallow breathing, low voice, frequent spontaneous sweating, and increased sweating with slight activity. They often feel anxious, have reduced appetite, pale tongue with white coating, and weak pulse.
Individuals with Qi deficiency constitution generally have an introverted personality, are reluctant to speak, have a low voice, feel fatigued and weak, are emotionally sensitive and unstable, timid, and dislike activity.
Those with Qi deficiency constitution are prone to muscle weakness, insomnia, forgetfulness, palpitations, shortness of breath, and frequent colds. They also often experience dizziness, low blood pressure, and women may have menstrual irregularities or amenorrhea, poor appetite, and are prone to organ prolapse diseases such as gastric prolapse, uterine prolapse, and rectal prolapse.
Additionally, individuals with Qi deficiency may have dull hair, frequent skin spots, and are prone to allergic rhinitis, chronic bronchitis, habitual constipation, and chronic pelvic inflammatory disease.
4. Nourishing Methods for Qi Deficiency Constitution
TCM holds that:the lungs govern the body’s Qi, the kidneys store vital energy, and the spleen and stomach are the “source of Qi and blood generation.” Therefore, when nourishing Qi, the spleen, stomach, lungs, and kidneys should all be warmed and supplemented simultaneously.
1. Mental Nourishment
Individuals with Qi deficiency should maintain an optimistic, open-minded, and cheerful disposition, striving to keep their emotions stable and their mindset peaceful. They should avoid excessive mental strain, tension, and overthinking.
2. Environmental Adjustment
Individuals with Qi deficiency constitution must adjust their health care according to seasonal changes. In spring and autumn, keep warm to prevent cold; in summer, avoid excessive cold; in winter, minimize outdoor activities and keep warm.
3. Daily Routine Adjustment
Individuals with Qi deficiency should maintain a regular daily routine and avoid invasion by wind and cold. In summer, they should take appropriate rest during midday, ensure sufficient sleep, and pay attention to warmth, avoiding excessive sweating and cold exposure, and should avoid overexertion to prevent mental strain and Qi depletion.
4. Dietary Nourishment
Individuals with Qi deficiency should consume foods that have a Qi-nourishing effect, such as foods that are neutral or sweet in flavor, and rich in nutrients that are easy to digest.
Individuals with Qi deficiency constitution can adjust their diet according to their symptoms. If they frequently feel fatigued and have lower back soreness, it may indicate kidney Qi deficiency, and they can regularly consume yam, wheat, jujube, carrot, chestnut, mushroom, and sea cucumber. If they often experience shortness of breath, loose stools, and poor appetite, it may indicate spleen Qi deficiency, and they can choose foods like yam.
5. Exercise and Physical Activity
Individuals with Qi deficiency should avoid high-intensity exercise and excessive sweating, and should refrain from strenuous or prolonged breath-holding activities. They can engage in gentle exercises such as walking, practicing Tai Chi, or doing calisthenics, and should maintain consistency. The kidneys are the root of vital energy, so it is beneficial to regularly practice kidney-nourishing exercises, including the following:
Raising both elbows:Sit upright with legs naturally apart, bend both arms at the elbows and raise them sideways, fingers extended upwards, level with the ears. Then raise both hands, feeling the sides of the body being stretched, and then return to the original position. Do this 10 times daily, which can relieve shortness of breath and difficulty in inhalation.
Throwing empty hands:Sit upright, bend the left arm at the elbow and place it on the leg. Bend the right arm at the elbow with the palm facing up, and perform a throwing motion 3-5 times. Then place the right arm on the leg and perform the same throwing motion with the left hand, repeating 5 times.
Leg swinging:Sit upright with feet naturally hanging down. First, slowly rotate the body left and right 3 times, then lift both feet off the ground and swing them back and forth a dozen times. This exercise can activate the waist and knees, benefiting the kidneys and strengthening the lower back.
Waist rubbing:Sit upright, loosen clothing, and loosen the waistband. Rub both hands together until slightly warm. Then place both hands on the waist and rub up and down until the waist feels warm. Rubbing the waist is essentially self-massage of the Mingmen point, kidney Shu, Qi Hai Shu, and large intestine Shu, which are mostly related to the kidneys. When the waist feels warm, it can help to unblock meridians, promote Qi and blood circulation, and warm the kidneys and strengthen the lower back.
“Blowing” exercise:Stand upright with feet together, cross both hands above the head. Then bend at the waist, touch the ground with both hands, and then squat down, hugging the knees while silently reciting the sound “blow.” This can be done continuously for over ten times daily to strengthen kidney Qi.
6. Dietary Therapy and Health Care
01. Jujube, yam, sesame, longan, pumpkin, carrot, walnut, and other Qi-nourishing plants:These have the effects of strengthening the spleen, benefiting Qi, nourishing the stomach, storing vital energy in the kidneys, and generating Qi. They are suitable for individuals with fatigue, shortness of breath, low energy, and weak lower back and knees. These health products can also help regulate symptoms caused by Qi deficiency, such as weak cough, poor appetite, abdominal distension, loose stools, palpitations, and sleep disturbances.
02. Ganoderma lucidum:Ganoderma lucidum is sweet and neutral, non-toxic, and has the effects of nourishing the heart, calming the mind, tonifying Qi and blood, and relieving cough and asthma. It is beneficial for strengthening and supporting the body.
Ganoderma lucidum enters the spleen, lung, heart, liver, and kidney meridians. It is effective for insomnia, palpitations, forgetfulness, and other symptoms caused by Qi deficiency or insufficient Qi and blood.
03. Schisandra chinensis:Schisandra is sweet and sour, warm in nature, and enters the lung, heart, and kidney meridians, suitable for Qi deficiency constitution. It is often used for symptoms such as Qi deficiency with fluid damage, fatigue with excessive sweating, shortness of breath and palpitations, insufficient lung Qi, or both lung and kidney deficiency leading to cough and asthma, as well as heart Yin deficiency causing palpitations and insomnia.
04. Cordyceps sinensis:Cordyceps is neutral, neither cold nor dry, suitable for Qi deficiency constitution, with effects of tonifying the lungs, kidneys, and protecting the liver. It is effective in preventing cough and shortness of breath caused by lung and kidney deficiency.
05. Red ginseng:Red ginseng is warm, slightly bitter, and enters the spleen and lung meridians, having a good improvement effect on Qi deficiency constitution. TCM believes that red ginseng can greatly tonify vital energy, benefit Qi, generate fluids, calm the mind, and replenish the insufficiency of Qi in the five organs.
06. American ginseng:American ginseng is slightly cool, with the effects of benefiting Qi, nourishing Yin, and generating fluids, showing significant effects for fatigue, low energy, pale tongue, dry mouth, and weak pulse.
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