Gut Health – A modernized TCM approach (Part II)

Gut Health – A modernized TCM approach (Part II)

What is a good gut health in TCM?

In TCM, good gut health is essential for the body’s vitality as it holds a healthy microbiome which participates in healing and protection against diseases. Effective brain-gut signalling through nerves and hormones ensures overall body optimization and positive mental well-being.

TCM Tips to protect and optimize your gut health - habits

Take your meals at regular timing

  • Breakfast: 7am-9am 
  • Lunch: 11:30am-2pm  
  • Dinner: 5:30pm-7:30pm  

Practice mindful eating

    • Cultivating the art of presence during mealtimes 
    • No handphones, newspapers or other forms of distraction on your table  
    • No multi-tasking when eating 
    • Chew your food thoroughly before swallowing down  
    • Select nutritiously healthy food 
    • Stop when you are full 

Stay hydrated

  • Drink at least 2L of water daily, pace your drinking at 150ml-200ml every hourly and take sips of water after 8pm.

Improve your gut microflora with prebiotics and probiotics

  • Have moderate miso soup, tempeh, Greek yoghurt, kefir and kombucha

Engage in moderate intensity exercises

  • Brisk walking, jogging and/or swimming at least twice a week, 20mins each time

Sleep before 11pm for good rest and recovery

Take naps in the afternoon to compensate for a poor night rest

  • You can consider to take an afternoon nap within 12:30pm to 2:30pm
  • Corresponds to the heart meridian and the transition from Yang to Yin energy

Practice meditation, mindful breathing to lower physical and mental stress

TCM Tips to optimize your gut health - acupressure massage

1. Gong Sun (SP4)

公孙冲脉胃心胸” (Gong Sun Chong Mai Wei Xin Xiong) Luo-connecting channel which eases gastrointestinal and cardiovascular discomfort such as bloating, nauseous, chest tightness.  
Location: At the base of the 1st metatarsal bone, on the anterior border where the skin colour changes 
Function: Strengthen Spleen, harmonize Stomach Qi, transform and drain dampness 
Direction: Use your thumb and massage in a circular motion on SP4 for 30 seconds, rest for 10 seconds before stimulating the point for 2-3mins.  

2. Zhong Wan (CV-4)

胃募中脘” (Wei Mu Zhong Wan): CV-4 is the front Mu point for the stomach to relieve gastrointestinal discomfort 
Location: Four-finger width (index finger to the last finger) above the navel.   
Function: To tonify the Stomach, dispel dampness and invigorate Spleen and improve Qi circulation in the middle energizer.    
Direction: Use your palm and massage in a circular motion on CV-12 for 3-5mins or till the skin is slightly flushed.

3. Zu San Li (ST36)

“肚腹三里留” (Du Fu San Li Liu) – ST36 is a useful and necessary point for gastrointestinal discomforts. Location: Four-finger width (index finger to the last finger) below the kneecap, on the outer side of your shin bone. Function: Descend Stomach Qi and restore Spleen and Stomach function Direction: Apply slight pressure using your thumb on this point and massage it in a circular motion for 10 seconds, rest and relax for the next 5 seconds. Repeat this 3-5 times.

——–> How does EMW treats gastrointestinal disorder?

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