As people reach a certain age, they are more prone to Qi deficiency (气虚), and merely focusing on dietary adjustments without exercise can lead to further Qi deficiency. This condition makes individuals less active, exacerbating the symptoms of Qi deficiency and creating a vicious cycle.
Symptoms of Qi Deficiency
Qi deficiency does not refer to discomfort or disease in a specific part of the body but manifests as symptoms throughout the entire body.
For example, symptoms may include night sweats, Qi deficiency, weakness in the limbs, fatigue, mental lethargy, dizziness, and a weak pulse. It is essential to address these symptoms promptly to restore health.
Generally, we categorize Qi deficiency into two main types: Yang Qi deficiency (气虚阳虚) and Yin and Qi deficiency (气阴两虚).
The specific symptoms are as follows:
01
Yang Qi Deficiency
If this condition occurs, the patient’s symptoms primarily include a pale complexion, dizziness, fatigue, and possibly fainting. In addition to the aforementioned symptoms, patients may also experience cold intolerance, night sweats, a weak pulse, and a white tongue coating.
If it is a case of Heart Qi deficiency (心气虚), patients may also experience palpitations, shortness of breath, and chest tightness; if it is Spleen Qi deficiency (脾虚), symptoms may include abdominal distension, shortness of breath, and fatigue; if it is Kidney Yang deficiency (肾阳虚), symptoms may include cold limbs, diarrhea, and shortness of breath with minimal exertion.
02
Yin and Qi Deficiency
In addition to the Yang Qi deficiency mentioned above, there is also the category of Yin deficiency, which presents different symptoms. For instance, patients may experience dry mouth and throat, irritability, constipation, and weakness in the limbs, with a weak pulse and a red tongue coating.
If it is a case of Heart Yin and Qi deficiency (心气阴两虚), patients may easily experience chest tightness and palpitations; in cases of Kidney Yin and Yang deficiency (肾阴阳两虚), symptoms may include dizziness, chest tightness, tinnitus, lower back pain, leg weakness, and forgetfulness.
How to Nourish Qi Deficiency
Performing five actions regularly can help nourish Qi deficiency.
01
Using Fingers to Comb the Hair to Unblock Meridians
Using your fingers to comb your hair promotes blood circulation, enhances nutrient supply to brain cells, and slows down brain aging. Every morning upon waking and every evening before sleeping, place your palms facing your face with fingers spread like a tiger’s claw, starting from the hairline at the forehead and slowly combing back to the nape of the neck, repeating this action 3-5 times.
While combing, you can apply slight pressure to the scalp, but avoid excessive force; a mild pressure sensation is sufficient. For those with sparse or dull hair, regularly consuming blood-nourishing foods such as jujubes (大枣), longan (桂圆), and black sesame (黑芝麻) can help ensure adequate Qi and blood supply, enhancing hair luster.
02
Patting the Gallbladder Meridian to Promote Absorption
The Gallbladder Meridian (足少阳胆经) is a crucial hub for the rise and fall of Qi in the body, regulating the functions of various organs. However, many people are unaware of where to pat. Experts recommend patting the outer thigh back and forth daily to stimulate the Gallbladder Meridian and enhance the body’s absorption capacity.
03
Massaging the Ears to Regulate Qi and Blood
While sitting and watching TV or resting, instead of letting your hands remain idle, you can use your fingers to massage your ears and feet. The ears and soles of the feet contain numerous acupoints, and appropriate massage benefits the circulation of Qi and blood in the organs.
04
Clapping Hands in the Morning to Supplement Qi
In the morning, as the sun rises and Yang Qi begins to ascend, clapping hands can promote the rise of Yang Qi and unblock the Qi throughout the body. How to clap is also important. Spread your fingers, palms facing each other, and clap evenly, ensuring that the thumbs are separated from the other four fingers to avoid excessive clapping that could cause blood stasis. The force of clapping should be within your comfort level, but not too light, or it won’t stimulate the acupoints and reflex zones effectively.
In addition to basic palm clapping, you can also clap the backs of your hands against each other or clap the tiger mouth of each hand together. Placing your hands together over the Shanzhong point (膻中穴) between the breasts and rubbing up and down 30 times can smooth Qi, stimulate the thymus, and enhance immunity. Alternatively, you can make two loose fists and tap the Zusanli point (足三里穴) on the upper part of your calves to nourish the kidneys, strengthen the liver, and protect the spleen and stomach.
05
Massaging the Neck to Prevent Disease
Regularly using your fingertips to gently stroke and press on your neck can promote Qi and blood circulation, serving both health maintenance and early detection of any lumps in the neck.
Dietary Adjustments for Qi Deficiency
1. Staple Foods: Wheat, rice, various beans, corn, and sorghum (350-500 grams daily).
2. Meats: Beef, fish, chicken, and a small amount of lamb (50-100 grams daily).
3. Vegetables: Various greens (beneficial for the liver), yellow vegetables (supporting the spleen—pumpkin, cabbage, etc.), red vegetables (beneficial for the heart—tomatoes, carrots, peppers, etc.) to enhance immunity, and appropriately include white (beneficial for the lungs) and black/purple (beneficial for the kidneys).
4. Fruits: Oranges, kumquats, strawberries, cherries, apples, grapes, bayberries, lychees, longan, jujubes, figs, pomegranates, etc.
5. Teas: It is advisable to drink more black tea; you can also brew a tea with Astragalus (黄芪), Fangfeng (防风), and Licorice (甘草) in hot water.
6. Meat soups can include Astragalus, Codonopsis (党参), and Ganoderma (灵芝); when making porridge, add lotus seeds, peanuts, longan, jujubes, and gorgon fruit (芡实).
7. Mushrooms: Black fungus, white fungus, shiitake mushrooms, common mushrooms, lion’s mane mushrooms, enoki mushrooms, and chicken leg mushrooms can nourish lung and spleen Qi, support liver and kidney health, regulate the gastrointestinal tract, and promote overall health and cancer resistance.
8. Tubers: Sweet potatoes, yams, potatoes, and taro (beneficial for the spleen and stomach, aiding digestion and cancer prevention).
9. Eggs: One egg per day; Dairy: Approximately 250ml of milk daily (about half a pound to one pound).
Source: Shen Huang Think Tank
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