Silver Age Health | Elderly people should first understand their physical constitution and then “eat” accordingly

▏Why do we need to identify and intervene in TCM constitution?

At present, my country is in a critical period of solving the problem of population aging, with the number of people aged 60 and above reaching 252 million. The Opinions of the State Council on Implementing the Healthy China Action clearly proposed to implement the elderly health promotion action; the Outline of the Strategic Planning for the Development of Traditional Chinese Medicine (2016-2030) emphasized starting from the concept of "preventive treatment", elevating the "preventive treatment" health project to the strategic height of national health, and emphasizing that traditional Chinese medicine health care is an important way for the elderly to take the initiative to be healthy.

Traditional Chinese medicine takes human constitution as the object of cognition, distinguishes the characteristics of constitution, grasps the key points of identification, selects the corresponding diet and health care methods, and takes intervention measures tailored to the individual, so as to make people healthy and long-lived. Traditional Chinese medicine divides nine constitutions, namely, peaceful constitution, qi deficiency constitution, yin deficiency constitution, yang deficiency constitution, blood stasis constitution, phlegm dampness constitution, damp heat constitution, qi stagnation constitution and special constitution.

▏Key points for identifying nine TCM constitutions and dietary conditioning

1. Peaceful quality

[Physical characteristics] Full of vitality, which means that yin and yang are in harmony, with moderate body shape, ruddy complexion, and abundant energy as the main characteristics. [Key points for identification] Moderate body shape, moist skin color, dense and shiny hair, abundant energy, easy-going and cheerful personality, less illness, and strong adaptability.

[Dietary conditioning] For the elderly with this kind of physique, they should eat more warm foods, such as glutinous rice, oats, pumpkin, carrots, red dates, etc. These foods can warm up the yang, strengthen the spleen and stomach, and help maintain the normal functioning of the body. At the same time, take in a moderate amount of neutral foods, such as rice, soybeans, yam, mushrooms, etc., to supplement the basic nutrients needed by the body. In addition, the elderly with a neutral constitution should avoid cold and spicy foods in their diet, such as watermelon, cucumber, pepper, etc. These foods can easily hurt the yang and affect the digestive function. At the same time, it is also necessary to reduce the intake of foods that are too greasy, sweet, and hard to avoid increasing the burden on the spleen and stomach. In terms of cooking methods, it is recommended to use mild methods such as steaming, boiling, and stewing to retain the nutrition of food and facilitate digestion and absorption. At the same time, pay attention to the combination and complementarity of food, such as the combination of cereals and beans, which can achieve a comprehensive nutritional supplement.

2. Qi deficiency

【Constitutional characteristics】refers to insufficient vitality, with fatigue, shortness of breath, spontaneous sweating, etc. as the main characteristics. There are manifestations of insufficient energy, weakness (soft flesh), fatigue, shortness of breath, spontaneous sweating, and edema.

[Key points for identification] They are easily fatigued, short of breath, more susceptible to colds than others, like quietness, are too lazy to talk, speak in a low and weak voice, and are prone to sweating after a little bit of activity.

[Dietary conditioning] For the elderly with qi deficiency, the dietary principle for conditioning the constitution is to replenish qi and nourish qi, mainly warm, and eat more warm foods. First of all, breakfast should be mainly porridge, such as red date glutinous rice porridge, pumpkin porridge, etc., which can not only nourish qi and blood, but also regulate qi deficiency. For lunch, you can eat chicken, pork, etc. appropriately. These foods are rich in high-quality protein and can enhance physical fitness. For dinner, it is recommended to choose light and easily digestible foods, such as green leafy vegetables, tofu, etc. In addition, fruit is also an indispensable source of nutrition for the elderly. Fruits such as cherries, grapes, and lemons can not only supplement vitamins, but also regulate qi deficiency. However, it should be noted that the elderly with qi deficiency should not eat raw and cold food to avoid affecting the digestive function. In terms of drinks, it is recommended that the elderly drink more warm boiled water, red date water or astragalus water. Astragalus is a traditional Chinese medicine for replenishing qi. Drinking astragalus water for a long time can help enhance physical fitness and relieve the symptoms of qi deficiency.

[Recipe Reference] Barley and yam porridge, ginseng and black chicken soup, fresh ginseng porridge, Codonopsis and Poria porridge, Panax notoginseng, Codonopsis and Astragalus stewed chicken soup.

3. Yang deficiency

[Physical characteristics] Low body temperature and insufficient Yang energy, with the main symptoms being fear of cold, and cold hands and feet.

[Key points for identification] Cold hands and feet, fear of cold in the stomach, back or waist and knees, cannot tolerate the cold in winter or the cold air conditioners and electric fans in summer, will feel uncomfortable eating (drinking) cold things, loose stools, and a quiet and introverted personality.

【Dietary conditioning】 Elderly people with yang deficiency should pay attention to the intake of warm and nourishing foods. For example, eating warm meats such as mutton, beef, and chicken, as well as spicy foods such as leeks, peppers, onions, ginger, and garlic, can help stimulate the body's yang and improve the symptoms of yang deficiency. At the same time, you can also eat blood-tonifying and qi-invigorating foods such as walnuts, red dates, and peanuts to replenish the energy needed by the body. Secondly, elderly people with yang deficiency should avoid eating raw and cold foods. Raw and cold foods will increase the coldness in the body and affect the generation of yang. Therefore, you should try to eat less or no fruits and vegetables with cold properties such as watermelon, pears, and bitter melon. In addition, elderly people with yang deficiency should also develop good eating habits. Ensure the regularity of three meals a day and avoid overeating. In terms of cooking methods, you should try to use mild methods such as stewing, boiling, and steaming, and avoid high-temperature cooking methods such as frying and grilling.

[Recipe Reference] Lamb leg that warms the kidney and invigorates qi, yam and pork bladder, and wolfberry and chestnut porridge.

4. Yin deficiency

[Physical characteristics] Thin, hot and red, with insufficient yin fluid, and the main symptoms are dry mouth and throat, hot hands and soles.

[Key points for identification] Feeling hot in the palms and soles of the feet, dry eyes, dry mouth and throat, always wanting to drink water, dry skin, prone to constipation or dry stools.

[Dietary adjustment] Elderly people with Yin deficiency should eat more foods that nourish the kidney and Yin, such as white fungus, black fungus, mulberries, cashews, wolfberries, turtles, pig kidneys, etc., and fruits such as pears, grapes, and mulberries are suitable. In addition, the elderly can also eat honey, lily, white fungus and other medicinal and edible ingredients with Yin-nourishing effects to improve Yin deficiency. Honey is rich in fructose and glucose, which has the effects of nourishing blood, replenishing deficiency, moistening dryness and detoxifying, and is suitable for elderly people with Yin deficiency. Lily and white fungus have the effects of nourishing Yin and moistening dryness, nourishing the lungs and promoting body fluid, and have a good effect on improving the symptoms of Yin deficiency in the elderly.

5. Phlegm-damp constitution

[Physical characteristics] The body is fat and has a round waist. The skin is oily and slippery, and phlegm and dampness are condensed. The main characteristics are obesity, fat abdomen, and sticky and greasy mouth.

[Key points for identification] The patient is obese, with a fat and soft abdomen, feels heavy and uncomfortable, has excessive oil secretion on the forehead, has swollen upper eyelids than others, has a sticky feeling in the mouth, and has a thick and greasy tongue coating.

【Diet adjustment】 Elderly people with phlegm-damp constitution should control the intake of calories and fat in their diet, and avoid eating too much greasy, fried, spicy and other foods, such as barbecue, fried chicken, hot pot, etc. It is recommended to eat more low-calorie, high-fiber foods such as vegetables, fruits, and coarse grains, such as celery, cucumber, bitter gourd, apple, oatmeal, etc. Secondly, elderly people with phlegm-damp constitution should control the intake of salt in their diet, because salt can cause water retention in the body and aggravate the symptoms of phlegm-dampness. It is recommended to eat less high-salt foods such as pickled foods and processed foods, and eat more low-salt natural foods, such as fresh fish, lean meat, eggs, etc. In addition, elderly people with phlegm-damp constitution should control the intake of sugar in their diet, because sugar can increase the acidic substances in the body, affect the body's acid-base balance, and aggravate the symptoms of phlegm-dampness. It is recommended to eat less high-sugar foods such as sweets and beverages, and eat more low-sugar natural foods, such as tofu, soy products, etc. Finally, elderly people with phlegm-damp constitution should keep their diet light and moderate, and avoid bad eating habits such as overeating and excessive drinking.

6. Damp-heat constitution

[Physical characteristics] Internal accumulation of dampness and heat, with greasy and dirty face, bitter taste in the mouth and greasy yellow tongue coating as the main symptoms.

[Key points for identification] Oily face or nose, prone to skin eczema or boils, bitter taste or bad smell in the mouth, sticky and uncomfortable stools, a feeling of being unable to defecate, easy to be annoyed, red tongue, and greasy yellow tongue coating.

[Dietary conditioning] Elderly people with damp-heat constitution should choose light and easily digestible foods, such as fresh vegetables, fruits, beans, etc. These foods not only provide rich nutrition, but also help to remove dampness and heat from the body. In addition, the elderly should appropriately increase the intake of coarse grains, such as brown rice, whole wheat, etc. These foods are rich in dietary fiber, which helps to regulate gastrointestinal function, promote intestinal peristalsis, and help remove dampness and heat from the body. At the same time, the elderly with damp-heat constitution should avoid excessive consumption of raw and cold foods to avoid increasing the moisture in the body. However, eating some foods that are beneficial to dampness, such as winter melon, cucumber, etc., in moderation can also help improve physical fitness. In terms of drinks, it is recommended that the elderly with damp-heat constitution drink some teas that clear heat and dampness, such as green tea, chrysanthemum tea, etc. These teas help to remove the heat evil in the body and relieve the discomfort caused by dampness and heat.

[Recipe Reference] Dendrobium and Old Duck Soup.

7. Blood stasis

[Physical characteristics] Poor blood circulation, dark spots and purple bruises, dark skin color and purple tongue are the main characteristics.

[Key points for identification] Dull skin color, dark blue or bruises (subcutaneous hemorrhage) often appear on the skin without notice, numbness of limbs, dark lips, and purple tongue or bruises.

[Dietary conditioning] Elderly people with blood stasis should eat more warm foods, such as ginger, onion, garlic, hawthorn, red dates, longan, etc., which can promote blood circulation and improve blood stasis. In addition, eating some vegetables such as leek, pepper, pumpkin, etc. appropriately can also warm the meridians and dredge the collaterals. Secondly, elderly people with blood stasis should eat more protein-rich foods, such as beans, fish, meat, etc., which can supplement the nutrients needed by the body and enhance the body's immunity. At the same time, eating some foods such as tofu, black sesame, walnuts, etc. appropriately can also nourish yin and replenish blood. In addition, elderly people with blood stasis should also eat more foods rich in dietary fiber, such as coarse grains, vegetables, fruits, etc., which can promote intestinal peristalsis and prevent constipation. Eating some foods such as honey and bananas appropriately can also have the effect of moisturizing and laxative.

8. Qi stagnation constitution

[Physical Characteristics] Qi stagnation, with depression, anxiety, and fragility as the main symptoms.

[Key points for identification] Depressed, nervous, anxious, unhappy, lonely, sentimental, emotionally fragile, easily afraid or frightened.

[Dietary conditioning] In their daily diet, elderly people with qi stagnation should eat more foods that have the effects of promoting qi, relieving depression, digesting food, and refreshing the mind, such as day lily, bergamot, orange, etc., to soothe emotions, promote digestion, and balance the qi and blood in the body. In addition, elderly people with qi stagnation should eat less astringent and sour foods, such as black plum, pumpkin, kimchi, carambola, etc., so as not to block the qi and hinder the circulation of qi and blood. Eating more foods rich in vitamin B, such as lean meat, liver, eggs, etc., can help regulate the balance of hormones in the body and relieve anxiety. When conditioning their diet, elderly people with qi stagnation should also pay special attention to the combination and cooking methods of food. For example, leeks should not be eaten with beef to avoid flatulence; tofu should not be cooked with spinach to prevent the formation of stones. In cooking, try to choose stewing, boiling, and steaming methods, and use less frying, deep-frying, and roasting to maintain the nutritional content of food and avoid greasy and thick flavors that aggravate the symptoms of qi stagnation.

[Recipe reference] Stir-fried shredded pork with tangerine peel.

9. Special qualities

【Physical characteristics】That is, allergic constitution, with allergic reactions as the main characteristics.

[Key points for identification] Prone to allergies to drugs, food, smells, pollen, seasons, etc., sneezing, nasal congestion, runny nose, coughing, asthma, wheals or scratches on the skin.

[Diet adjustment] Elderly people with special constitutions should try to avoid eating spicy and fishy foods, such as peppers and seafood, so as not to stimulate the body and cause allergic reactions. Secondly, choose foods that have the effects of nourishing blood, strengthening the spleen, and tonifying the kidneys, such as red dates, yam, and wolfberry, which help regulate body functions and improve immunity. At the same time, eat more foods rich in vitamins C and E, such as citrus and nuts, which help anti-oxidation and reduce allergic symptoms.

(Picture from the Internet)

Author | Han Mei is a practicing pharmacist who has worked in a well-known national tertiary hospital for more than 30 years and has rich medical care experience. She has represented the hospital on many occasions to go out for exchanges and study. She is an expert in food hygiene and nutrition, has a national nutritionist qualification, and is a science enthusiast.