P. Sze 
Fuel Your Body and Mind: 7 TCM Tips for Steady Energy
You know that mid-afternoon slump when your brain feels like it’s wading through molasses? It’s tempting to grab another coffee, open a snack drawer, or scroll social media for a quick break. But those fixes often come with a crash later, leaving you even more drained. The good news is that you can boost your focus and maintain steady energy throughout the day with a few simple adjustments.
Traditional Chinese Medicine (TCM) offers time-tested habits to help your body keep its internal “battery” charged, and modern science backs many of these practices. We spoke with our in-house TCM therapist, Ms. Mai (Japan), to uncover practical, everyday ways you can fuel both body and mind so you feel clear-headed and capable from morning to night.
1. Give Your Digestive System a Break
Your stomach and intestines are the body’s energy engine, breaking down food into the nutrients that keep you going. In TCM, overloading this system with cold, sweet, or greasy foods can slow the flow of Qi—the body’s vital energy—just as putting the wrong fuel in a car can clog its engine. Heavy meals, especially those with lots of sugar or processed fats, also cause energy spikes followed by sharp crashes.
“Avoid cold, sweet, and greasy foods to give your stomach and intestines a rest.” — Ms. Mai
Warm, cooked meals are gentler on your digestion, allowing your body to use its energy for brain function, muscle performance, and repair instead of struggling to process difficult foods. A breakfast of oatmeal with berries, a lunch of vegetable soup, or a dinner of steamed fish with greens gives your system the right balance of fuel and lightness.
Science Spotlight: Warm foods require less work from your digestive system, meaning your body can use more energy for mental and physical performance. Avoiding sugar highs and lows helps keep your focus steady for longer.
2. Move, but Don’t Overdo It
Movement is essential for healthy circulation, which in turn delivers oxygen and nutrients to your muscles and brain. In TCM, light activity also keeps Qi flowing smoothly and prevents stagnation. A short walk after meals, gentle stretching, or a few minutes of qigong can make a noticeable difference in how alert you feel.
“Overly intense exercise or excessive sweating can lead to a depletion of Qi, the body’s vital energy, so caution is advised.” — Ms. Mai
From a modern health perspective, intense exercise can trigger the release of cortisol, a stress hormone that, when elevated for too long, can leave you feeling more drained than energized. Striking a balance with moderate, enjoyable activity—enough to feel warm and a little out of breath, but not exhausted—supports your body without overtaxing it.
Science Spotlight: Moderate activity improves blood flow and releases endorphins, which lift mood and sharpen thinking. Overtraining, however, can spike stress hormones that cause fatigue and brain fog.
3. Eat for Circulation and Steady Energy
Blood flow is central to both TCM and modern physiology, and improving it benefits nearly every part of the body. Good circulation ensures that oxygen and nutrients reach your cells while waste products are efficiently removed, preventing the kind of sluggishness that can creep in during the day.
“Improving blood circulation helps with recovery from fatigue and makes you less prone to getting tired, so ingredients like ginger, garlic, and green onions are recommended. To replenish Qi, foods such as chicken, mushrooms, and jujube are beneficial.” — Ms. Mai
Ginger and garlic don’t just add flavor—they help relax blood vessels, encouraging better blood flow. Combining these with protein-rich foods like chicken or nutrient-dense ingredients like mushrooms provides both immediate and sustained energy. A simple stir-fry with these components can be a powerful lunchtime pick-me-up.
Science Spotlight: Ginger and garlic contain compounds that relax blood vessels and improve circulation, helping your body deliver oxygen more efficiently. Protein-rich foods like chicken also support steady blood sugar and sustained energy.
4. Breathe Deeply to Recharge
Most of us breathe shallowly when sitting at a desk or focusing intently on a task. Over time, this limits oxygen intake, reduces circulation, and can make us feel tense and foggy. Deep breathing, especially when paired with gentle stretching, helps increase oxygen delivery to the brain and relieves both physical and mental stress.
“While taking a deep breath, raise both hands upward and stretch your entire body, lifting your head to look up as well. This is especially helpful for those who do desk work. If standing isn’t possible, simply taking 3 to 5 deep breaths while seated can also be beneficial.” — Ms. Mai
Making this a habit—every hour if possible—can transform your energy levels without any equipment or preparation. Even a few slow, mindful breaths can shift you out of mental fatigue and into a clearer, more focused state.
Science Spotlight: Deep breathing activates the parasympathetic nervous system, reducing stress hormones and increasing oxygen delivery to brain cells. This can boost clarity and calmness within minutes.
5. Try Head Acupressure for Instant Alertness
When your concentration starts to fade, a quick self-massage can help you feel more awake and present. Ms. Mai suggests stimulating Baihui (GV20) and Sishencong—acupressure points located on the crown of your head.
Here’s how:
- Place your fingertips gently on the top of your head.
- Make small circular motions, working outward toward your ears.
- Continue for 1–2 minutes, breathing deeply as you massage.
“This technique helps stimulate these points effectively and can refresh your mind quickly.” — Ms. Mai
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Science Spotlight: Gentle scalp massage increases local blood flow and stimulates nerve endings, which may improve alertness and help relieve tension headaches.
6. Stand and Stretch Every Hour
Long periods of sitting don’t just make your muscles stiff—they can slow circulation and reduce oxygen flow to your brain. In TCM, stillness over time is linked to Qi stagnation, which may leave you feeling heavy and sluggish.
“Try to stand up and stretch at least once every hour. Even if you can’t, rolling your shoulders or reaching for the ceiling with a deep breath helps.” — Ms. Mai
Simple actions like shoulder rolls, gentle neck stretches, or reaching toward the ceiling can reinvigorate your posture and re-energize your mind. These moments may seem small, but over a full day, they add up to noticeably better focus and mood.
Science Spotlight: Standing breaks encourage blood to flow from your legs back toward your heart and brain, preventing sluggishness and helping maintain alertness.
7. Balance Your Body’s “Battery”
In TCM, steady energy isn’t about quick fixes—it’s about maintaining the health of your body’s “battery” so it can power all your systems effectively. That means preventing unnecessary strain on your organs, supporting circulation, and replenishing your reserves consistently.
“Maintaining good energy flow helps your organs function properly and prevents placing abnormal strain on them, which in turn helps prevent illness. It also revitalizes your cells, allowing you to stay healthy as you age.” — Ms. Mai
Small, consistent habits like prioritizing sleep, eating balanced meals, and moving regularly protect your health not just for the day ahead, but for years to come.
Science Spotlight: Habits like regular sleep, balanced meals, and moderate exercise protect mitochondria—the tiny “power plants” inside your cells—helping your body produce steady, reliable energy.
The TCM Take on Energy Slumps
Why do we get tired in the first place?
“A deficiency or stagnation of Qi and blood may be the cause. Contributing factors include stress, poor diet, lack of exercise, and insufficient sleep.” — Ms. Mai
In everyday terms, that means the systems that deliver nutrients and oxygen aren’t running smoothly—whether from lifestyle habits, stress, or lack of recovery. The best defense is to make daily choices that keep both your circulation and Qi moving freely, setting you up for steady, lasting energy.
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