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People have different constitutions; some are strong while others are weak. The phlegm-damp constitution is a state of sub-health, and individuals with this constitution are often overweight. So, what is the phlegm-damp constitution? How can one regulate it? What dietary precautions should be taken for those with a phlegm-damp constitution? Let’s take a look. What is Phlegm-Damp Constitution Phlegm-damp constitution, also known as the cold-damp constitution, is a pathological condition characterized by a sub-healthy state of the body, often resulting from improper diet or illness.Here, “phlegm” does not refer to the common understanding of phlegm but rather to the abnormal accumulation of body fluids, which is a pathological product; “dampness” can be divided into internal and external dampness. External dampness refers to humid air and environments, such as being caught in the rain or living in damp conditions, which can invade the body and cause illness; internal dampness refers to dysfunction in the digestive system, leading to uncontrolled fluid movement within the body, resulting in fluid accumulation due to excessive intake of moisture, alcohol, dairy, or cold beverages.Individuals with this constitution often experience endocrine disorders and dysfunction of the spleen and stomach. Let’s take a look at the symptoms of phlegm-damp constitution. 1. Body shape and complexion: Individuals are typically overweight, with a soft and full abdomen, swollen limbs that leave indentations when pressed, a mild temperament, oily facial skin, a pale yellow and dull complexion, slightly puffy eyelids, a tendency to feel drowsy, a lack of blood color in the face, and a pale white tongue with a bluish tint and little luster. 2. Tongue: The tongue is enlarged, with a slippery and greasy coating, which may be white and sticky or sweet, often with teeth marks along the edges. 3. Mouth, hands, and feet: The mouth feels sticky, lips are pale, there is rarely a sensation of thirst, a lack of desire to drink water, excessive sweating, and after sweating, the skin feels cool. The body feels heavy and sluggish, with joint pain and numbness, and there may be tinnitus, especially common in those over 60 years old with middle ear deafness. 4. Sensation and sleep: Individuals often feel fatigued, with cold hands and feet, chest tightness, excessive phlegm, and a tendency to feel drowsy, along with joint soreness, skin numbness, and gastrointestinal discomfort. 5. Pulse: The pulse is slippery and soft. 6. Preferences: Individuals prefer to be inactive, are drowsy, feel heavy, and enjoy fatty, sweet, and sticky foods. They feel better in summer but struggle in winter. 7. Bowel and bladder habits: Frequent, unformed stools, especially urgent morning bowel movements, and frequent urination at night, with large volumes of clear urine.How to Regulate Phlegm-Damp Constitution 1. Increase physical activity by engaging in exercises such as walking, jogging, ball sports, swimming, martial arts, Baduanjin (Eight Pieces of Brocade), Wuqinxi (Five Animal Frolics), and various dances. Gradually increase the intensity of activities to transform loose flesh into firm, dense muscle, strengthening bodily functions and promoting healthy spleen and stomach function. 2. Avoid prolonged exposure to damp environments, and during rainy seasons, pay attention to warmth and reduce outdoor activities to prevent invasion by dampness. 3. Regularly check blood sugar, blood lipids, and blood pressure to monitor health status and make timely adjustments if issues arise. 4. Maintain a cheerful mood to promote the smooth flow of qi, blood, and body fluids, facilitating the elimination of phlegm-damp waste. Individuals with phlegm-damp constitution should engage in brain-stimulating games, listen to soothing music, and keep their minds active to prevent cognitive decline due to phlegm-damp accumulation. 5. Those who are drowsy should gradually reduce sleep time and engage in beneficial activities such as crafts, housework, or traveling to activate bodily functions. 6. Take hot baths and sweat appropriately; wear loose clothing made from breathable natural fibers like cotton, linen, or silk to facilitate sweat evaporation and eliminate internal dampness. 7. Pay attention to body warmth; cold weather is detrimental to the transformation of dampness within the body and can harm the spleen and stomach. Therefore, individuals with phlegm-damp constitution should minimize outdoor activities in cold weather and keep warm. 8. In terms of diet, first eliminate rich, fatty, and sweet foods, avoid alcohol, and refrain from overeating, eating too quickly, or eating to fullness. Regularly consume mild, warm, and balanced foods, and increase the intake of vegetables and fruits. Dietary Precautions for Phlegm-Damp Constitution Individuals with phlegm-damp constitution are often overweight, primarily due to dietary habits. So, what dietary precautions should they take? 1. Limit acidic and sweet foods:Individuals with phlegm-damp constitution should limit acidic and sweet foods. Traditional Chinese medicine believes that “sour and sweet transform yin,” where yin refers to body fluids. Since phlegm-damp constitution already has an excess of body fluids, consuming more acidic and sweet foods, such as vinegar, can exacerbate phlegm-damp conditions. For example, hawthorn is often consumed to lower blood lipids, but for those with heavy phlegm-damp, excessive consumption can harm the spleen and stomach, worsening phlegm-damp. Individuals should also limit high-sugar beverages, as sweetness can generate dampness. Although there are many types of fruits, they should still be consumed in moderation, especially avoiding plums and pomegranates. 2. Avoid cold and cool foods:Cold and cool foods should be avoided, such as ice-cold watermelon (bitter melon). Some people eat watermelon in summer to lose weight but end up gaining weight instead. Overweight individuals often have spleen and stomach issues, and consuming cold watermelon can further damage the spleen and stomach, leading to more weight gain. Bitter melon should be consumed in moderation, as it can increase phlegm-damp. 3. Limit greasy, sticky, and raw foods:Limit greasy foods such as fatty meat, rice cakes, and glutinous rice. Also, limit raw foods such as sashimi. In summer, avoid excessive cold drinks, ice cream, and cold dishes from the refrigerator. Individuals with phlegm-damp constitution have weak digestive capabilities; they may have a good appetite but cannot digest well. Therefore, it is essential to eat less and avoid overeating, as undigested food can turn into waste within the body.Conclusion:After reading the above article, I believe everyone has a better understanding of what phlegm-damp constitution is. It is a characteristic of individuals recognized in traditional Chinese medicine, and it is considered an unhealthy constitution. Therefore, individuals should pay attention to timely regulation in their daily lives.
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