How to manage damp-heat in the liver and gallbladder
Aug 27, 2025
Source: Cainiu Health
Dr. Sun Lianqing
Introduction
To regulate damp-heat in the liver and gallbladder, general approaches may include adjusting dietary habits, maintaining regular作息 (作息 should be translated as "work-rest schedule" or "daily routine"), engaging in moderate liver-soothing physical activities, incorporating heat-clearing dietary therapies, and properly managing emotional well-being. Reduce consumption of spicy, greasy, and sweet foods, as these types of food may exacerbate accumulation of damp-heat in the liver and gallbladder. Opt instead for heat-clearing and dampness-resolving ingredients such as capillary wormwood (Artemisia capillaris), gardenia fruit, celery, and bitter melon, and avoid excessive oil and salt during cooking.
Regulating damp-heat in the liver and gallbladder generally involves adjusting dietary habits, maintaining regular作息 patterns, engaging in moderate liver-relieving exercises, incorporating heat-clearing dietary therapies, and managing emotional well-being. Detailed explanations are as follows:
1. Adjust Dietary Habits: Reduce consumption of spicy, greasy, and overly sweet foods, as these can exacerbate damp-heat accumulation in the liver and gallbladder. Instead, choose heat-clearing and dampness-resolving ingredients such as capillary wormwood (Yin Chen), gardenia (Zhi Zi), celery, and bitter melon. Avoid excessive oil and salt during cooking; long-term adherence to this dietary approach can help improve liver and gallbladder function.
2. Maintain Regular作息 Patterns: Develop habits of going to bed early and waking up early, avoid staying up late, and ensure 7–8 hours of sleep daily. Between 1–3 AM is the period when the liver meridian detoxifies; chronic late nights can disrupt liver and gallbladder metabolism, hindering the elimination of damp-heat.
3. Engage in Moderate Liver-Relieving Exercises: Choose activities such as walking, jogging, or practicing Tai Chi, aiming for 3–4 sessions per week, each lasting about 30 minutes. Exercise promotes blood circulation and helps expel internal damp-heat.
4. Incorporate Heat-Clearing Dietary Therapies: Based on individual physical conditions, select appropriate dietary therapies—for example, decocting Yin Chen and Zhi Zi to drink as tea, or stir-frying celery and bitter melon with lean meat. These dietary therapies can both clear heat and resolve dampness while supporting liver function.
5. Manage Emotional Well-being: Avoid prolonged anxiety, irritability, and anger, as these emotions can lead to liver qi stagnation, which may transform into heat and worsen damp-heat. Relax and relieve stress through activities such as listening to calming music, practicing deep breathing, or engaging in enjoyable hobbies, thus reducing damp-heat accumulation.
Regulating damp-heat in the liver and gallbladder requires long-term persistence and cannot be achieved quickly. At the same time, maintain a light diet and avoid significant emotional fluctuations to support the body's recovery process.
