Proper nutrition is a cornerstone of Traditional Chinese Medicine (TCM), encompassing acupuncture and herbal therapy. TCM emphasizes holistic approaches to diet, considering the effects of food on the entire body and its ability to be properly digested and assimilated. Here are some tips for proper eating according to TCM principles:

healthy-eating-strategies

At the Table:

Relax before meals and eat in a peaceful environment.
Take your time eating and chew thoroughly to aid digestion.
Avoid overeating; stop when you are about 75% full.
Avoid cold beverages, raw or frozen foods, especially in winter.
After meals, either rest or take a light walk to aid digestion.
Have a light breakfast, as the stomach is not fully ready for heavy digestion in the morning.

At the Store:

Choose fresh, naturally grown foods, especially firm vegetables.
Opt for a wide variety of foods with high water content.
Minimize processed or preserved foods, and include high-fiber foods, omega-3s, protein, and calcium.

In the Kitchen:

Prepare warm meals daily and aim for balanced dishes.
Create visually appealing meals and minimize excess raw foods.
Limit barbequing, smoking, deep-frying, caffeine, refined sugar, and excess dairy products.

Other Considerations:

Establish regular meal times and avoid eating late at night.
Drink warm liquids and avoid skipping meals.
Limit liquid intake with meals to aid digestion.
Avoid eating when upset or while distracted.
Incorporate regular exercise into your routine.

At Queen West Physiotherapy and Acupuncture, we offer Whole Food and Herb Products to support a healthy dietary lifestyle. Learn more about how MILA the Miracle Seed and Coriolus Mushrooms can benefit you.

References

1. Hamaguchi, T., Tayama, J., Suzuki, M., Nakaya, N., Takizawa, H., Koizumi, K., Amano, Y., Kanazawa, M., & Fukudo, S. (2020). The effects of locomotor activity on gastrointestinal symptoms of irritable bowel syndrome among younger people: An observational study. PloS One, 15(5), e0234089–e0234089. https://doi.org/10.1371/journal.pone.0234089

2. BaHammam, A. S., & Pirzada, A. (2023). Timing Matters: The Interplay between Early Mealtime, Circadian Rhythms, Gene Expression, Circadian Hormones, and Metabolism—A Narrative Review. Clocks & Sleep (Online), 5(3), 507–535. https://doi.org/10.3390/clockssleep5030034

3. Cherpak, C. E., & Van Lare, S. (2019). Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function. Integrative Medicine (Encinitas, Calif.), 18(4), 48–53.