Weight Management

High-fat, high-sugar diets and the lack of physical exercise are the major factors behind problems with being overweight and other chronic diseases such as cardiovascular diseases, cancer and diabetes.

In TCM, being overweight is generally regarded as a sign that imbalances exist in the body. The root causes of these imbalances have to be addressed in order to solve weight problems.

Those who are overweight tend to consume too much food. They are most likely to have a good appetite and possess a strong and muscular physique. Such body types would likely absorb excessive nutrients and store fat. This doesn’t make a person energetic; in contrast, he or she is always drained of energy and appears sleepy during the day.

Secondly, if physical exercise is inadequate, the flow of Blood and Qi will be affected and dampness will accumulate in the body. This may lead to poor water circulation and a flabby or bloated body.

Qi Deficiency

Being overweight is generally the result of a series of chain reactions in our body, which usually begins with poor circulation.

According to TCM, Qi is the source of energy flow in our body. It governs and facilitates the proper functioning of all organs, promotes the healthy formation and circulation of blood, and supports the metabolism of body fluids.

When Qi is insufficient, the functions of one or more organs will be slowed down and functions such as the metabolism of fat and water will be hindered.

Yin Excess

Excessive Yin may lead to internal cold which can affect the Lung, Stomach, Spleen and Qi. It may cause excess dampness in the body, which may in turn lead to the accumulation and stagnation of Phlegm.

People with excess Yin may present symptoms such as a persistently puffy or bloated face and body, lethargy, and a feeling of heaviness.

Ways to Maintain a Healthy Weight

In TCM, fat in the body is viewed as the result of accumulated phlegm and internal-dampness pathogens. Thus, to fight fat effectively, one should place more emphasis on clearing and transforming phlegm and internal dampness.

Common approaches that can be used independently or in combination to maintain a healthy weight:

• Follow a healthy, balanced diet to maintain healthy Spleen functions.



In TCM, it is believed that we should select our foods based on our body constitution to achieve a healthy balance of Yin and Yang. A person with a neutral body constitution can eat a food mix containing all the different energies and flavours.

Changes in the environment due to changing seasons, emotions, lifestyle habits, diets or physical activities may affect our body constitution. Consult a TCM physician to understand more about your body constitution.

• Avoid overeating.

In TCM, the Spleen and the Stomach are the primary organs responsible for digestion. Eating too much food may affect the digestive organs and disrupt their normal functions. When these organs fail to handle the extra load, problems like poor digestion, slow metabolism, food stagnation, internal phlegm and dampness may follow.

• Avoid eating excessive sweet, greasy, raw and chilled foods or drinking chilled beverages with your meals in excess.

Sweet and greasy foods can create excessive Phlegm and Heat in the body, while chilled and raw foods may contribute to the stagnation of fluids and create more Phlegm. Overconsumption of both may affect Spleen functions.



• Invigorate the Spleen.

In TCM, the Spleen is responsible for transforming and transporting nutrients and body fluids throughout the whole body. When the Spleen is functioning properly, excessive body fluids and metabolic waste will not accumulate.

Codonopsis Root (Dangshen, 党参), Licorice Root (Gancao, 甘草), Chinese Yam (Huaishan, 淮山), Coix Barley (Yiyiren, 薏苡仁) and Poria (Fuling, 茯苓) are some Chinese herbs that boost the functional abilities of the Spleen.

• Improve your digestion to keep a healthy weight.

To stimulate the secretion of digestive fluids and break down fatty substances, we can consume Unripe Orange Fruit (Zhishi, 枳实), Hawthorn Berry (Shanzha, 山楂), Rangooncreeper Fruit (Shijunzi, 使君子), Radish Seed (Laifuzi, 莱菔子), Tangerine Peel (Chenpi, 陈皮) and Hawthorn Berry (Shanzha, 山楂).

• Promote bowel movement to eliminate metabolic waste.

Our bodies have to be able to excrete waste regularly to prevent stagnation and weight problems. Herbs such as Black Sesame (Heizhima, 黑芝麻), Radish Seed (Laifuzi, 莱菔子), Peach Seed (Taoren, 桃仁), Biota Seed (Baiziren, 柏子仁) and Rhubarb (Dahuang, 大黄) are commonly used to relax the bowels and ease constipation.

• Get rid of fluid retention in the body.

A bloated appearance, puffiness and weight gain may be caused by fluid retention in the body. One way to get rid of excessive water or dampness is to take herbs that induce urination, such as Coix Barley (Yiyiren, 薏苡仁), Red Bean (Hongdou, 红豆), Inula Flower (Xuanfuhua, 旋覆花), Plantain Seed (Cheqianzi, 车前子), Rice Bean (Chixiaodou, 赤小豆), Senna Leaf (Fanxieye, 番泻叶) and White Atractylodes (Baizhu, 白术).

Warming up the body through exercise or foods can also help to resolve water retention and dampness. Herbs with warm or hot energy and a pungent taste can warm the body, increase perspiration and induce urination. Cinnamon Bark (Rougui, 肉桂), Ginger (Jiang, 姜), Areca Peel (Dafupi, 大腹皮) and Unripe Orange Fruit (Zhishi, 枳实) are commonly used for these purposes.



• Exercise moderately.

Moderate exercise promotes the flow of Qi and Blood, thus eliminates the stagnation of dampness and Phlegm.

• Acupuncture can help with slimming.

Acupuncture is effective in managing imbalances that cause weight problems. The treatment, which employs the use of needles applied to selected acupuncture points, can promote digestion, raise the metabolic rate, control the appetite and invigorate the Spleen. A licensed physician is in the best position to tell you what you need and what works for you.

Digestive Health

In TCM, our digestive system transforms food into Qi and Blood, which are the most important substances necessary for life. Thus, maintaining good digestion is the basis for good health.

Our digestive system includes the functions of the Stomach, Spleen, Large Intestine and Small Intestine.

The Stomach is the main receiver of the food we consume. It is in charge of receiving and breaking down food and liquids for further absorption. If this function is disturbed, disharmonies such as loss of appetite, nausea and vomiting may occur.

The Spleen is the key organ of digestion in TCM. It transforms the nutritive essence from food and liquids in the Stomach into Qi, Blood and body fluids. The Spleen is also responsible for water metabolism. When the Spleen is in disharmony, symptoms like abdominal distention, poor appetite, loose stools or edema may follow.

The Small Intestine receives food from the Stomach to carry out the further absorption of essential nutrients needed by the body. Disharmony in the Small Intestine may give rise to urinary or bowel disorders.

The Large Intestine receives residual materials sent down from the Small Intestine, absorbs the remaining nutrients and essential fluids, then excretes the waste in the form of faeces. Dysfunction of the Large Intestine may result in abdominal pain, loose stools or constipation.

The Bladder stores and excretes urine. Common urinary problems may be manifested as incontinence or difficulty in urination, with a burning or painful sensation.

Digestive Disorders

Lifestyle, stress and dietary factors can put a strain on our digestive system. TCM provides satisfactory relief for digestive disorders through herbal medication, acupuncture and other treatment methods.

Here are some common digestive disorders and their related treatments from the TCM perspective:

A) Indigestion

Indigestion is a condition caused by food stagnation. Overeating, eating too fast, or having a weak digestive system may also contribute to indigestion.

Common symptoms of indigestion include fullness, bloating or aching in the upper, middle or lower abdomen, hiccups, a poor appetite, or breaking wind accompanied with strong and undesirable smells and bad breath.

In TCM, the treatment principles work by nourishing the entire digestive system to improve our digestive functions, as well as inducing bowel movements to remove stagnant food.

Common Chinese herbs used to relieve indigestive problems are Hawthorn Berry (Shanzha, 山楂), Barley Sprout (Maiya, 麦芽), Rice Sprout (Guya, 谷芽), Chicken Gizzard Lining (Jineijin, 鸡内金), Unripe Bitter Orange (Zhishi, 枳实), Tangerine Peel (Chenpi, 陈皮) and Areca Seed (Binglang, 槟榔).

Acupuncture, massage, herbal medicines and dietary changes can help to relieve digestive problems too.

B) Irritable Bowel Syndrome (IBS)

IBS is a common gastrointestinal disorder which may manifest itself differently from person to person. Some of the common symptoms of IBS are abdominal bloating, cramping or pain, flatulence, diarrhoea and/or constipation.

IBS can result from eating too much greasy or spicy food, or from emotional factors such as depression, excessive anxiety and insomnia. These emotional factors may be triggered or aggravated by stress.

For symptoms of IBS, TCM prescriptions use herbs such as White Atractylodes (Baizhu, 白术), Tangerine Peel (Chenpi, 陈皮), Poria (Fuling, 茯苓), Siler Root (Fangfeng, 防风), White Peony Root (Baishao, 白芍), Licorice Root (Gancao, 甘草), Chinese Yam (Huaishan, 淮山) and Dried Ginger (Ganjiang, 干姜).

Acupuncture helps by alleviating the pain, regulating bowel movements and preventing abdominal pains or cramps associated with this condition. It also regulates the gastrointestinal functions, which may in turn treat the root of the problem.

C) Heartburn

Heartburn is a condition where our Stomach acid rises up to the oesophagus. It is also known as acid reflux or acid regurgitation. The acid may cause a burning pain in the chest or throat, and leave a sour taste in the mouth.

In TCM, heartburn is regarded as a manifestation of disharmonies in the Stomach and Liver’s functions. The basic treatment principle is to restore balance to optimise the functions of the Liver and Stomach.

Common herbs used to relieve heartburn symptoms are Processed Pinellia (Zhibanxia, 制半夏), Chinese Dates (Dazao, 大枣), Licorice Root (Gancao, 甘草), White Poeny Root (Baishao, 白芍), White Atractylodes (Baizhu, 白术), Peppermint (Bohe, 薄荷), Hare’s Ear Root (Chaihu, 柴胡), Chinese Angelica (Danggui, 当归), Poria (Fuling, 茯苓) and Fresh Ginger (Shengjiang, 生姜).

Ban Xia Xie Xin Wan (半夏瀉心丸) and Xiao Yao Wan (逍遥丸) are two classic formulae commonly used to reduce acid reflux and relieve heartburn symptoms.

Tips to Maintain Digestive Health

We are what we eat, hence the maintenance of our digestive health has to begin at the mouth. Apart from medications and treatments, good dietary choices are crucial to prevent digestive problems.

• Eat warm food.


There is an optimum temperature for our digestive system to digest and metabolise foods well. Too much raw and cold food, or cold drinks consumed during mealtime, will upset the temperature balance and slow down the digestive process.

• Eat in moderation.

Overeating will lead to food stagnation in our body.

• Avoid eating too much fried food, spicy food, dairy products and alcohol.

This range of food can aggravate digestive disorders and cause discomfort.

• Take pungent foods moderately to aid digestion.

Pungent foods like garlic, chillies, peppers, onions and ginger facilitate gastrointestinal movements, dispel gas and promote appetite. However, overeating them may cause abdominal pain due to over-stimulation of the gastrointestinal tract.

• Limit your fluid intake during meals.

Drinking only a small amount of warm fluid with meals is better for digestion. Wine drunk in moderation is also useful for digestion.

• A little salt in your diet is important for good health.

In TCM, salt helps to clear internal body Heat and toxins as it facilitates bowel movements. However, too much salt will increase the risk of cardiovascular and kidney diseases.

Recipe to Relieve Digestive Problems

This recipe is useful for those having Stomach problems with symptoms such as fatigue, poor appetite, indigestion, watery stools and diarrhoea.

CHINESE YAM PORRIDGE

Ingredients:

• Chinese Yam (Huaishan, 淮山), 30g
• Glutinous rice, 50g
• White sugar (add to taste)

Instructions:

1. Put the Chinese Yam and rice in a pot; add some water and stew thoroughly. Add sugar to taste.
2. Consume once a day.
3. This recipe comes from Senior Physician Zhong Xi Ming of the Eu Yan Sang Specialist TCM Centre for Reproductive Health at Orchard Paragon.

Stress

Stress is an inevitable part of life. In TCM, stress affects the free flow of Qi within the body, resulting in stagnation, excessive internal Heat and poor Blood circulation. Excessive and prolonged stress may impede the delicate balance in our body and trigger severe health problems.

The most common manifestations of stress include sleeping disorders, anxiety disorders, headaches, fatigue, indigestion, restlessness, hypertension, acne, poor or excessive appetite, decrease in sexual ability, and a desire for sweets and dessert. In some cases, long-term stress can also lead to weight loss or weight gain problems.

Stress & Digestive Health

Stress tends to impede the flow of Qi, which would affect the Spleen's functions. Consequently, the transformation and transportation of digested food will be affected, and this will lead to an accumulation of internal dampness. In time, problems such as weight gain may develop.

Stress & Shoulder Tension

Shoulder tension is caused by factors ranging from continuous mechanical strain, a lack of exercise, improper posture while working or sleeping, and emotional stress.

When stress builds up and the Liver-Qi flow is impeded, the shoulder muscles will tighten and become rigid. Tension in the shoulders leads to shoulder pain, neck pain and even headaches.

General Treatment Principles and Tips for Stress-related Conditions

TCM is effective in relieving stress through acupuncture, herbal medicine and/or massage therapy. It is important to note that treatments must be customised according to each unique body constitution.

• Ensure the free flow of Liver-Qi

In TCM, the Liver helps to regulate our emotions. When the flow of Liver-Qi is interrupted, emotional disturbances such as depression, frustration, anger, mood swings may occur. Thus, it is important to ensure the smooth flow of Liver-Qi in the treatment of stress-related conditions.

For decades, TCM physicians have been prescribing Xiao Yao San (逍遥散), which is believed to have stress-relieving properties. The prescription comprises Hare’s Ear Root (Chaihu, 柴胡), Chinese Angelica (Danggui, 当归), Peppermint (Bohe, 薄荷), White Atractylodes (Baizhu, 白术) and Poria (Fuling, 茯苓).

Common herbs that promote the flow of Qi include Perilla Stem (Zisugeng 紫苏梗), Hawthorne Berry (Shanzha, 山楂), Lingzhi (灵芝), Cnidium (Chuanxiong, 川芎), Turmeric Root (Yujin, 郁金), Tangerine Peel (Chenpi, 陈皮) and Prepared Fleeceflower Root (Zhishouwu, 制首乌).

Tonics that contain Eucommia Bark (Duzhong, 杜仲), Glossy Privet Fruit (Nvzhenzi, 女贞子), Eclipta (Mohanlian, 墨旱莲), Black Sesame (Heizhima, 黑芝麻) and Himalayan Teasel Root (Xuduan, 续断) are useful for invigorating the Liver.

Acupuncture treatments may aid in re-energising our body circulation, particularly in the circulation of stagnant Liver-Qi.

• Eliminate internal Heat or fire

Late nights and irregular eating habits can put us under intense stress. The untreated stagnation of Liver-Qi will generate internal fire, which may travel upwards to the head region and disturb our sleeping process, suppress our appetite, or cause other disharmonies.

In these cases, treatments usually focus on clearing our internal fire to restore balance. Tian Wang Bu Xin Wan (天王补心丸) is one of the ancient prescriptions that can supplement the Yin and remove internal fire to relieve stress. Herbs such as Foxglove Root (Shengdi, 生地), Asparagus Root (Tiandong, 天冬), Chinese Magnoliavine Fruit (Wuweizi, 五味子), Chinese Gentian (Longdancao, 龙胆草), Salvia Root (Danshen, 丹参), Figwort Root (Xuanshen, 玄参) and Anemarrhena (Zhimu, 知母) help in clearing internal fire.

• Calm the Mind (Shen)

When the Mind is relaxed, the body will return to its harmonious state.

Acupuncture is one of the most effective treatments for stress. It helps by calming the Mind and relaxing the muscles.

Chinese herbs that also help to calm the Mind are Biota Seed (Baiziren, 柏子仁), Poria (Fuling, 茯苓), Oyster Shell (Muli, 牡蛎), Thinleaf Milkwort Root (Yuanzhi, 远志), Chinese Magnoliavine Fruit (Wuweizi, 五味子), American Ginseng (Huaqishen, 花旗参), Longan Fruit (Longyanrou, 龙眼肉) and Lily Bulb (Baihe, 百合).

• Nourish the Heart

In Huang Di Nei Jing (The Emperor's Inner Canon), the Heart is said to be the master of Zang-fu organs, the ruler of the Mind or spirit (Shen) and the seat of consciousness and intelligence. The health of the Heart affects the Shen and can in turn lead to emotional disturbances such as anxiety, insomnia and palpitations. Therefore, it is important to maintain Heart health to sustain emotional balance.

Biota Seeds is one of the Chinese herbs that nourishes the Heart. It is commonly used to treat insomnia accompanied by fidgetiness and palpitations, night sweating, as well as constipation. Other herbs that benefit the Heart’s functions include Longan Fruit (Longyanrou, 龙眼肉), Lotus Seeds (Lianzi, 莲子), Lotus Root (Lianou, 莲藕), Chinese Magnoliavine Fruit (Wuweizi, 五味子), Tortoise Carapace and Plastron (Guijia, 龟甲).

Heart Tonifying Soup (Yang Xin Tang, 养心汤) and Suan Zao Ren Tang (酸枣仁汤) are tonic soups that nourish the Heart, soothe the nerves and calm the Mind.

Acupuncture and massages on the head and foot may help to enhance the Heart’s functions too.

• Replenish the Blood to the Heart

Various ingredients can be added into our daily diet to replenish the Blood to the Heart, such as Lotus Seeds (Lianzi, 莲子), Lotus Root (Lianou, 莲藕), Lily Bulbs (Baihe, 百合), Longan Fruits (Longyanrou, 龙眼肉), Red Dates (Hongzhao, 红枣), Codonopsis Root (Dangshen, 党参), Chinese Angelica (Danggui, 当归) and Poria (Fuling, 茯苓).

• Exercise to improve Qi and Blood circulation

Exercise helps to unblock the flow of Qi and Blood, and minimise the effects of stress on our mind and body. Tai Chi, yoga, and other forms of exercise that focus on breathing and meditation also help to move Qi. These exercises also help in calming the Mind and promoting relaxation.