What should a 40-year-old woman with physical weakness eat?

Women around the age of 40 who experience physical weakness may moderately consume nourishing foods such as Chinese yam, red dates, donkey-hide gelatin (ejiao), black-boned chicken, and longan. These ingredients help replenish qi, nourish blood, strengthen the spleen, and benefit the kidneys, aligning well with hormonal changes and metabolic characteristics typical of this age group, thus supporting the recovery of bodily functions. If symptoms such as persistent fatigue, dizziness, palpitations, or menstrual irregularities accompany the weakness, prompt medical consultation is recommended.

1. Chinese Yam: Neutral in nature and sweet in taste, it strengthens the spleen and stomach, promotes fluid production, and benefits the lungs. It is suitable for poor appetite, fatigue, and loose stools caused by spleen and stomach deficiency. It can be prepared in soups, steamed, or cooked into porridge—easily absorbed and not overly rich—making it appropriate for most types of constitutional weakness.

2. Red Dates: Known for reinforcing the middle-jiao, boosting qi, nourishing blood, and calming the mind, they help improve sallow complexion and insomnia with vivid dreams due to qi and blood deficiency. They can be eaten directly, steeped in water, or cooked with coarse grains into porridge. Regular, moderate consumption gradually improves physical weakness.

3. Donkey-Hide Gelatin (Ejiao): Highly effective in enriching blood, nourishing yin, moistening dryness, and stopping bleeding. It helps relieve dizziness, palpitations, and light menstruation caused by deficiency of qi and blood. It can be dissolved in hot water or consumed with red dates and goji berries. Caution should be taken to avoid excessive intake, which may cause internal heat.

4. Black-Boned Chicken: Warm in nature and sweet in taste, it tonifies the liver and kidneys and enhances qi and blood. It is ideal for lower back and knee soreness and general weakness due to liver-kidney deficiency and insufficient qi and blood. When stewed with herbs like angelica (danggui) and astragalus (huangqi), its nourishing effects are enhanced.

5. Longan: Benefits the heart and spleen, nourishes blood, and calms the spirit. It helps alleviate forgetfulness and mental fatigue caused by deficiency of both heart and spleen. It can be eaten raw or cooked with lotus seeds and lily bulbs into porridge. Individuals with yin deficiency and internal heat should limit their intake.

Daily meals should be nutritionally balanced, avoiding raw, cold, or cooling foods. Incorporate these tonic ingredients regularly into three meals. Engage in gentle exercises such as walking or yoga to promote nutrient absorption. Ensure sufficient sleep and avoid staying up late, which depletes qi and blood, thereby steadily improving overall physical weakness.