After experiencing the exhaustion of the "bitter summer" - loss of appetite, sweat loss, poor sleep, and feeling as if the body has been emptied, the ancient wisdom of "sticking to autumn fat" naturally comes to mind: it's time to take good care of it! However, the way of supplementing in autumn has long been upgraded and replaced. It is no longer a simple and crude "fat grafting", but a "precise nourishment action" that integrates traditional Chinese medicine constitution identification, modern nutrition concepts, scientific cooking methods, and healthy lifestyle. Today, the pharmacist is here to share with you the correct way to "open" autumn tonics, allowing the body to receive true nourishment without causing weight gain. Make autumn tonics a pleasant experience for both body and mind, strengthen the body through nourishing dryness and yin, manage weight through balanced diet, cultivate spirit through the combination of movement and stillness, and accumulate calm and solid strength to welcome the cold winter. The traditional Chinese medicine theory of supplementing in autumn, which conforms to the natural time, is not a momentary trend. Behind it lies a profound foundation of the correspondence between heaven and man. During the transition from summer to winter, tonifying the deficiency and strengthening the body. In summer, high temperatures consume qi and damage the body fluids, which can greatly affect the function of the spleen and stomach. Autumn inherits the emptiness of summer and stores energy for the cold winter. At this time, timely and appropriate supplementation can effectively repair summer wear and tear, enhance positive energy, which is commonly known as immunity, and lay a solid foundation for resisting the cold winter. When dryness and evil are regulated, nourishing and nourishing the lungs is the first step to promote the circulation of autumn qi, which is the main cause of dryness. Dry evil can easily damage body fluids, causing discomfort such as dry mouth and tongue, dry and itchy skin, dry nasopharynx, dry cough with less phlegm, and dry stool. Therefore, the core principle of autumn tonics is "nourishing yin and moistening dryness", focusing on nourishing lung yin and stomach yin, and supplementing body fluids consumed by dryness. The absorption capacity of the spleen and stomach gradually increases, and the heat subsides. The body's yang qi gradually converges, and the function of the spleen and stomach recovers from the "slump" in summer, with an enhanced ability to transport and transform. At this time, the body can better absorb and use the essence of nutrition. The upgrading of autumn tonics focuses on the precise balance of the scientific tradition of "sticking autumn fat", which is often equated with the massive intake of high-fat, high-calorie foods (such as Braised pork belly in brown sauce, stewed elbow). This is reasonable in times of material scarcity and heavy physical labor. However, in modern life where there is a general excess of energy and a decrease in physical activity, blind "fat grafting" can easily lead to excessive calorie intake and fat accumulation, which not only violates weight management goals but may also trigger health problems such as high blood lipids and fatty liver, contrary to the original intention of health preservation. Redefine the connotation of "tonifying" as "how long meat is not enough". The core of tonifying is to supplement the "fine substances" (such as qi, blood, yin, yang) that the body lacks in specific seasons and states, correct imbalances, and enhance functions. This can be achieved entirely by selecting foods and medicinal materials that are neutral in nature, high in nutrient density, low in fat and sugar. Personalization is the essence of traditional Chinese medicine, which lies in syndrome differentiation and treatment. Before taking tonics, it is essential to understand one's physical condition? For example, Qi deficiency, Blood deficiency, Yin deficiency, Yang deficiency, Phlegm dampness, etc. have different nourishing methods depending on their physical constitution. In addition, it is important to pay attention to changes in one's body, such as symptoms of dry mouth, constipation, fatigue, and fear of cold. Blindly following the trend to supplement may backfire. A balanced diet is the cornerstone of nourishment. Foods or medicinal herbs are the icing on the cake, not a substitute for a balanced daily diet. Ensure adequate intake of the following nutrients: high-quality protein: fish, peeled poultry, eggs, bean products (tofu, soybean milk), low-fat dairy products. They are the foundation for repairing tissues and maintaining immunity, and have a strong sense of satiety. Colorful vegetables: dark green leafy vegetables (spinach, mustard), orange yellow vegetables (carrots, pumpkins), mushrooms (shiitake mushrooms, Tremella fuciformis), rhizomes (lotus root, yam). Provide vitamins, minerals, dietary fiber, and phytochemicals to moisturize and promote bowel movements. Whole grains/mixed beans: oats, millet, corn, brown rice, red beans, mung beans. Provide B vitamins, minerals, and slow-release energy to stabilize blood sugar levels. Moderate amount of fruits: pear, apple, grape, grapefruit, pomegranate. Nourish fluids and dryness, supplement vitamins and water, while paying attention to controlling sugar intake. There are cooking methods that emphasize bidding farewell to heavy oil and sugar such as deep frying, braised, sweet and sour. Recommended healthier cooking methods include steaming, which maximizes the retention of nutrients and original flavor, such as steaming fish or steaming yam. Stew/pot: It is gently heated and easy to digest and absorb. The soup can retain water-soluble nutrients, such as tremella and lotus seed soup, lily and snow pear soup, and Tonic Diet chicken soup (without floating oil). Cooking: simple and fast, such as Congee and vegetable soup. Cold Salad: Suitable for some vegetables, refreshing and appetizing, pay attention to less oil and salt. Fast frying with less oil: Control the amount of oil and avoid prolonged high-temperature cooking. It is not advisable to go all out of the trap of "sticking to autumn fat". One way to take tonics is to eat more meat and drink more oily soup. As mentioned earlier, high-fat and high calorie diets are not scientific supplements. We should pay attention to the diversity and balanced combination of ingredients. Misconception 2: Autumn must be heavily supplemented. Healthy individuals do not require deliberate medication supplementation. If children and young adults have a balanced diet, they usually make up for it. Supplementing mainly targets people with physical weakness, the elderly, or those who consume a lot during specific seasons. Misconception 3: Ignoring individual differences and blindly following trends. A's honey, B's arsenic. Others may take good supplements, but they may not be suitable for you. It is important to distinguish your constitution. Misunderstandings: Four fold "supplementation" and light "communication". When taking tonics, neglecting the intake of vegetables, fruits, and dietary fiber can easily lead to constipation, greatly reducing the effectiveness of the tonics and even causing internal heat. Ensuring smooth bowel movements is crucial. Misconception 5: Replacing food with medicine. Medication should be administered under the guidance of a physician or pharmacist and cannot completely replace a healthy and balanced daily diet. Don't just focus on eating and maintaining a healthy diet plan. It's not a one-day effort to gradually supplement with small amounts of water. Avoid taking large doses and prolonged tonics. It is advisable to start with a small amount, observe the body's reaction, and continue gently. The premise of paying attention to spleen and stomach transportation and nourishment is that the spleen and stomach can transport and absorb nutrients. If there are symptoms of indigestion such as thick and greasy tongue coating, bloating, and loose stools, supplementation should be suspended. You can consult a doctor or pharmacist and choose Baohe Wan, Xiangsha Liujun Wan, etc. to first regulate the spleen and stomach. Avoid abusing precious supplements such as ass hide glue, velvet antler, and cordyceps sinensis. Although they are good, they are expensive and not suitable for everyone. Abuse may cause inflammation, greasiness, and even worsen pre-existing conditions such as hypertension, hyperlipidemia, gout, and damp heat constitution. Be sure to use it under the guidance of professional personnel. Dynamically adjusting and flexibly adapting to changes in physique and state. If there are symptoms such as dry mouth and sore throat, constipation, insomnia, irritability, or acute diseases such as cold, fever, diarrhea, etc. after taking tonics, the supplementation should be immediately suspended. The combination of "eating" and "moving" with moderate exercise is the key to maximizing the effect of tonics. In autumn, the sky is high and the air is refreshing. It is suitable for gentle exercises such as walking, jogging, Tai Chi, and Eight Section Brocade to promote the circulation of qi and blood, help distribute nutrients throughout the body, avoid energy accumulation into fat, and promote mental peace. Adequate sleep is a "hidden supplement" to ensure 7-8 hours of high-quality sleep, following the autumn living principle of "sleeping early and waking up early, enjoying the chicken together", allowing the body to self repair and balance yin and yang in deep sleep. Emotional calmness also nourishes the body. Autumn is prone to the feeling of 'autumn sadness'. Maintaining a relaxed mood, avoiding excessive worry and spleen damage, listening to soothing music, moderate socializing, and cultivating hobbies all contribute to emotional and mental well-being. (New Society)