Dampness (湿症 / “heavy damp”)
In TCM language, “dampness” often shows up as heaviness, bloating, sticky fatigue, and sluggish digestion — commonly tied to diet, sleep, and low daily movement.
Quick answer
Reduce dampness by improving digestion rhythm: regular meals, less sugar/alcohol/greasy foods, more movement and sweating (gentle), and keeping the body warm and dry.
Key takeaways
- Bloating + heaviness often responds to simpler meals and more daily movement.
- Sugar, alcohol, and greasy late dinners are common damp “multipliers”.
- Don’t over-restrict: build a sustainable rhythm, then fine-tune.
Common signs (self-check)
Dampness is described as “heavy, sticky, lingering”. Common experiences include:
- Heaviness in limbs, grogginess after waking
- Bloating, poor appetite, sticky stools
- Foggy thinking, low motivation
- Skin oiliness or recurrent breakouts (for some)
What often drives dampness
Often it’s a mix: diet load + poor rhythm + low movement.
- Sugary drinks/snacks, frequent desserts
- Alcohol, especially late night
- Greasy/fried foods, heavy late dinners
- Sitting all day with little sweating
Simple diet shifts
Aim for “lighter but nourishing”: easier digestion, less load.
- Make dinner earlier and lighter than lunch
- Choose warm cooked meals more often than cold/raw
- Add vegetables and soups; reduce ultra-processed foods
- Hydrate steadily (not all at once late at night)
Lifestyle shifts that work (usually)
Dampness often improves when circulation and rhythm improve.
- Walk daily; add light sweating 2–4x/week if tolerated
- Keep sleep regular; avoid very late nights
- Keep abdomen and lower back warm in cold seasons
FAQ
- Do I need to “cut carbs” to reduce dampness?
- Not necessarily. Many people do better with simpler carbs (rice, oats) and smaller portions, rather than extreme restriction. The bigger wins are meal timing and reducing sugar/alcohol/greasy late meals.
- Why do I feel worse after cold drinks?
- Cold can slow digestion for some people. If you bloat easily, try warm drinks and cooked meals for 1–2 weeks and compare.
- How fast can it improve?
- Some people notice changes in bloating and morning heaviness within 7–14 days if meal timing and movement improve consistently.
Common patterns & practical Q&A
Learn prevention-first self-care with modern TCM: build daily foundations, align with seasonal rhythm, track outcomes, and act before small issues become big ones.
Qi Deficiency (气虚)
How to recognize it, what usually worsens it, and gentle habits that build your baseline.
Strengthen the Spleen & Stomach (健脾胃)
Meal timing, warmth, rhythm, and small routines that support digestion long term.
Prevent Stomach Pain (胃痛)
Common triggers, prevention checklists, and when to seek professional care.
Diet Adjustment (饮食调理)
Simple rules for food choices: easier digestion, steadier energy, fewer flare-ups.
Acupressure & Massage (按摩)
A safe, beginner-friendly routine for digestion support and nausea/stress relief.