What is qi?

In traditional theory, qi moves blood, keeps you warm and defends against outside influences. Plenty of qi feels like energy; too little shows up as tiredness and frequent colds.

Where does qi come from?

TCM describes several sources of qi. Part of it is what you are born with, part comes from the food you eat every day, and part comes from the air you breathe. You can't change what you were born with, but eating and breathing are things you look after daily. That is why TCM pays so much attention to digestion: the spleen and stomach are seen as the system that turns food into qi and blood. Good digestion means a steady supply.

It also explains why people who diet hard, skip meals or eat in a rush often feel flat. The point is not to eat more, but to eat regularly and comfortably.

How might low qi feel?

What TCM calls "qi deficiency" often sounds like this in everyday life: you wake up tired and fade badly in the afternoon; talking for a while leaves you drained; you catch a cold every time the weather turns; a brisk walk leaves you breathless and sweaty.

These are common descriptions, not a verdict. Tiredness has many possible causes, from poor sleep and stress to anaemia or thyroid problems. If tiredness lasts more than two weeks, or comes with weight loss or fever, see a doctor first rather than relying on home care.

Everyday ways to look after qi

Looking after qi is mostly about ordinary habits. First, sleep enough, and aim to be in bed before 11pm so the body has time to recover. Second, don't overwork: after an hour or two at the desk, stand up, walk and stretch. Third, choose warm, easy-to-digest food such as congee, noodle soup, steamed fish or steamed egg, and go easy on raw, iced and very greasy food. Fourth, keep moving gently with walking, tai chi or baduanjin. The right amount leaves you refreshed, not exhausted. Acupressure is another easy option: Zusanli (ST36) below the knee and Qihai (CV6) below the navel are both traditionally used to support qi. Qihai is on the belly, so skip it in pregnancy and within an hour of a meal.

Hong Kong life is fast. Breakfast is often a rushed cha chaan teng set, lunch is eaten at the screen, and evenings run late. Rather than propping yourself up with another coffee, start with one small change, such as going to bed fifteen minutes earlier or taking a ten-minute walk after lunch. Small habits kept up for months do more than one big overhaul.

What to eat

Chinese yam, red dates, astragalus root and codonopsis root are traditionally used to support qi. Simple examples are Chinese yam and red date soup with lean pork, or Chinese yam and millet congee: mild in taste and suitable for most people. Astragalus and codonopsis are herbs; a slice or two simmered with chicken or lean pork is plenty.

Most qi-supporting foods lean warm. Pause them during a cold, fever or sore throat, or when you feel "heaty". If you are pregnant, live with a long-term condition or take medication, ask a registered Chinese medicine practitioner before using herbs. For more on each one, see the Related acupoints and Related ingredients sections below.

A common misunderstanding: the more tonic, the better?

Many people think that feeling tired means it is time for a big tonic, with ginseng and everything else at once. TCM is about balance. Tonics that are too strong or too rich can leave you with a dry mouth, irritability and poor sleep; TCM even has a phrase for being "too weak to take a tonic". People with low qi often have weaker digestion that struggles with heavy food.

The steadier path is to get sleep and regular meals right first, then adjust gently to your own constitution. If you want to use tonics or herbs, ask a registered Chinese medicine practitioner for advice that fits you.