by Dr. Alex Heyne Contributor

Why Am I Always Hungry and Tired: A TCM Perspective

Hunger and fatigue are pervasive issues affecting millions of people worldwide, often signaling deeper imbalances within the body. Traditional Chinese Medicine (TCM) offers a holistic approach to addressing these symptoms by focusing on the body’s overall health and harmony.

TCM, with its roots in ancient Chinese philosophy, views the body as an interconnected system where physical, emotional, and environmental factors interplay. By employing techniques such as herbal medicine, acupuncture, and dietary therapy, TCM aims to restore balance and promote the body’s natural healing processes.

Understanding Hunger and Tiredness in TCM

In TCM, qi is considered the vital life force that flows through the body, sustaining physical and mental well-being. When qi is balanced and flows smoothly, the body functions optimally; however, imbalances or blockages in qi can lead to various health issues, including hunger and tiredness.

An excess or deficiency of qi in the Spleen or Stomach, for instance, can disrupt digestion and nutrient absorption, resulting in persistent hunger as the body struggles to derive energy from food. Similarly, qi deficiencies in the body’s pathways can cause fatigue, as insufficient qi means the body lacks the vitality needed for daily activities.

Five Elements and Stomach Fire

The Five Elements theory is a fundamental concept in TCM, categorizing natural phenomena into five groups: Wood, Fire, Earth, Metal, and Water. Each element corresponds to specific organs and physiological functions within the body, creating a complex system of interrelations.

Imbalances among these elements can lead to various health issues, including hunger and tiredness. For instance, an excess of Fire element, specifically manifesting as Stomach Fire, can result in a heightened appetite and constant hunger due to the overactivity of digestive processes.

Stomach Fire often results from dietary habits, emotional stress, or other lifestyle factors. Key symptoms of Stomach Fire include:

Intense Thirst: A strong desire for cold drinks due to internal heat.
Bad Breath: Persistent halitosis resulting from excess heat.
Swelling and Pain in the Gums: Inflammation, swelling, and pain, which may lead to bleeding.
Excessive Hunger: An unusually strong appetite due to accelerated digestion.
Stomach Pain and Burning Sensation: Discomfort and a burning feeling in the stomach area.
Acid Reflux: Regurgitation of stomach acids causing heartburn.
Constipation: Dry and hard stools due to heat drying up bodily fluids.
Mouth Sores: Painful ulcers or sores in the mouth.

Treatment typically focuses on clearing heat, harmonizing the stomach, and protecting the yin. This might include dietary adjustments, herbal remedies, acupuncture, and lifestyle changes to reduce stress and heat-producing activities.

Conversely, an imbalance in the Earth element, which governs the Spleen and Stomach, can cause fatigue and weakness, as the body’s ability to transform and transport nutrients is impaired.

Factors Contributing to Hunger and Tiredness

Dietary Habits

Food choices have a profound impact on the balance of qi in the body, playing a crucial role in maintaining health and vitality. In TCM, certain dietary habits can either support or disrupt the harmonious flow of qi, leading to symptoms such as hunger and fatigue.

Common dietary mistakes include:

Overconsumption of processed foods
Excessive intake of cold and raw foods
Irregular eating patterns

Processed foods often lack the necessary nutrients to nourish qi, while cold and raw foods can weaken digestive fire, impeding the spleen and stomach’s ability to properly digest and absorb nutrients. Irregular eating patterns can further destabilize Qi flow, causing energy levels to fluctuate and leading to persistent hunger and tiredness.

According to a 2013 scientific study, a set of spontaneous hunger sensations, known as Initial Hunger (IH), is linked to low blood glucose concentration (BG) and can occur naturally before meals or when a meal is delayed. By self-measuring BG, individuals can learn to identify and remember these sensations (Hunger Recognition). They can then ensure that IH is present before most meals, leading to consistently low pre-meal BG (IH Meal Pattern).

IH includes the common Empty Hollow Sensation in the stomach and less specific sensations like fatigue or light-headedness. The IH Meal Pattern has been shown to significantly reduce energy intake by one-third, lower preprandial BG, decrease glycosylated hemoglobin levels, reduce insulin resistance, and promote weight loss in insulin-resistant or overweight adults.

Both young children and adults can be trained in Hunger Recognition, providing a stress-free way to achieve energy balance without restrictive dieting. Improving insulin sensitivity through better energy balance can also enhance immune function.

Emotional and Mental Factors

Stress and anxiety can profoundly disrupt the flow of qi in the body, impacting overall well-being. In TCM, emotional states are closely linked to qi flow, with excessive stress and anxiety causing stagnation or depletion of qi.

This imbalance can lead to emotional eating, where individuals seek comfort in food to cope with negative emotions, further exacerbating qi disruptions. Emotional eating often involves consuming unhealthy, high-calorie foods that can strain the digestive system and contribute to spleen qi deficiency, characterized by symptoms such as low appetite and digestive issues.

According to a 2017 scientific article on TCM, the digestive process involves spleen and stomach qi. The stomach receives food and separates it into “pure” and “impure” parts. The spleen processes the pure part, transforming it into a nutritive essence, which is then sent to the heart and lungs to be converted into qi and blood. The impure part is sent to the Small Intestine for further sorting.

An individual with a deficiency of spleen qi may experience symptoms like indigestion, gas, bloating, and fatigue. Spleen qi deficiency can cause a wide range of symptoms, including poor overall health, poor appetite, cognitive problems, autoimmune disorders, and tumors (both benign and malignant).

Read More: What is Spleen Qi Deficiency?

Watch: Why Anxiety and Depression are an Epidemic

Lifestyle Factors

Sleep patterns have a significant influence on the balance and flow of qi in the body. In TCM, adequate and restful sleep is essential for replenishing qi and maintaining overall health. Poor sleep patterns can lead to qi stagnation and deficiency, resulting in fatigue, weakened immunity, and diminished vitality.

Similarly, a sedentary lifestyle disrupts the natural flow of qi, as physical inactivity can cause qi to become stagnant, leading to various health issues such as weight gain, muscle weakness, and decreased energy levels. Conversely, balanced physical activity supports the smooth circulation of qi throughout the body, enhancing physical strength, mental clarity, and emotional well-being.

TCM Strategies for Addressing Hunger and Tiredness

Herbal Medicine

TCM utilizes a variety of herbs to enhance energy, nourish the body, and rebalance qi, addressing issues such as hunger and fatigue. Common herbs like ginseng (Ren Shen), astragalus (Huang Qi), and licorice root (Gan Cao) are renowned for their ability to invigorate Qi and support overall vitality.

Ginseng is often used for its powerful energy-boosting properties, helping to combat fatigue and enhance physical and mental performance. Astragalus is known for its immune-boosting and Qi-tonifying effects, making it a valuable herb for strengthening the body’s defenses and improving energy levels. Licorice root, a harmonizing herb, aids in balancing other herbal formulas and supports digestive health, which is crucial for the proper absorption of nutrients and energy production.

A 2019 systematic review evaluated recent scientific evidence on herbal medicines used to suppress appetite. Clinical trials published between January 2013 and April 2018 in English and Persian were analyzed. Out of 591 articles, 22 trials with 973 participants were included. The review found longer-term evidence for appetite suppression from the Meratrim formulation, containing Sphaeranthus indicus and Garcinia mangostana.

Additionally, six studies showed short-term evidence for Ilex paraguariensis, Spinacia oleracea, Phaseolus vulgaris, Secale cereale, Sorghum bicolor, and Plantago. No serious adverse events were reported. Despite some methodological concerns, the findings suggest promising potential for herbal appetite suppressants, which need further confirmation through long-term, well-designed clinical trials focusing on safety, effective doses, and side effects.

Watch: My Daily Chinese Herbal Medicine Stack

Acupuncture

Acupuncture, a key component of TCM, involves the insertion of fine needles into specific points on the body to regulate the flow of qi and restore balance. This ancient practice is based on the principle that qi flows through pathways called meridians, and disruptions in this flow can lead to various health issues, including hunger and fatigue.

By stimulating specific acupuncture points, practitioners aim to unblock and balance the qi, thereby addressing the underlying causes of these symptoms. Acupuncture can enhance digestive function, improve nutrient absorption, and boost energy levels, helping to alleviate persistent hunger and chronic fatigue. Additionally, acupuncture promotes relaxation and reduces stress, which can further support the body’s energy balance and overall vitality.

A 2015 study investigated the effects of auricular acupuncture on appetite control by examining changes in feeding behavior and appetite-related hormone levels. Ten healthy adults were divided into an acupuncture group and a placebo group, each receiving weekly treatments for one month.

Results showed a significant weight loss in the acupuncture group after one week (p=0.02). While active ghrelin levels did not significantly change in the acupuncture group (p=0.89), they did significantly change in the placebo group (p=0.04). Other hormones, including insulin, adrenocorticotropic hormone, leptin, and adiponectin, showed no significant changes. This study suggests that auricular acupuncture may reduce appetite by suppressing ghrelin production, though further research with a larger sample size is needed.

Dietary and Lifestyle Recommendations

TCM emphasizes dietary and lifestyle principles to promote qi balance, which is crucial for maintaining optimal health and energy levels. A TCM diet focuses on consuming whole, nutrient-rich foods that support digestive health and nourish qi.

Warm, cooked foods such as soups, stews, and steamed vegetables are preferred over raw and cold foods, as they are easier to digest and help maintain the body’s internal warmth. Foods like brown rice, sweet potatoes, and lean proteins are recommended for their ability to provide sustained energy and support qi. Additionally, TCM advocates for regular, balanced meals to prevent fluctuations in energy and hunger.

Lifestyle practices such as moderate physical activity, including tai chi or walking, are encouraged to promote the smooth flow of qi and prevent stagnation. Adequate rest and stress management techniques, like meditation and acupuncture, also play a vital role in maintaining qi balance.

A 2023 article found that exercise-related energy expenditure affects appetite control and energy intake. Acute moderate-to-vigorous intensity land-based exercise tends to suppress feelings of hunger and the orexigenic hormone acylated ghrelin while increasing anorexigenic hormones peptide YY and glucagon-like peptide-1. These effects were temporary, as hormone levels typically return to normal within hours post-exercise without causing compensatory increases in appetite or energy intake on the same day. This challenges the belief that exercise increases appetite and subsequent energy intake. Unlike diet-induced energy deficits, exercise-induced energy deficits do not immediately increase appetite and energy intake. However, there is significant variability in individual responses to exercise. While exercise can induce a short-term energy deficit, its impact on long-term appetite regulation and body mass control remains unclear.

Conclusion

In this blog post, we’ve explored the holistic approach of TCM in addressing common issues like hunger and fatigue. We’ve discussed how qi balance is central to health, with disruptions manifesting as these symptoms.

Key strategies in TCM include the use of herbal remedies, dietary adjustments, and lifestyle changes to rebalance qi. Practices like acupuncture and the Five Elements theory further illustrate how TCM integrates various aspects of health into a cohesive system.

Emphasizing the interconnectedness of body and mind, TCM offers a comprehensive framework for managing hunger and tiredness. I encourage you to explore TCM practices, such as incorporating qi-supportive foods, engaging in balanced physical activities, and considering acupuncture, to enhance your overall health and well-being. By embracing the holistic nature of TCM, you can achieve a more balanced and energized life.