What is a Blood Deficiency?
When your blood (or 血 - "xue") and circulation are unable to accomplish their normal functions in the body, this is called blood deficiency in traditional Chinese medicine. This is not a disease, but rather an imbalance that can directly impact the transport of vital nutrients in the body. As a result, you may see manifestations in the appearance of your hair, skin, nails, muscles and tendons. When deficient, they may appear more lusterless, pale, brittle, frail or weak.
Energy is also commonly low, and cognitive abilities can become compromised. It may be difficult to feel grounded, focused and stable. In Western medicine, the closest comparison to blood deficiency is anemia. However, keep in mind that, while anemia always falls under the category of blood deficiency, not all blood-deficient people will necessarily have a diagnosis of anemia. Rather, this is the underlying patterns that eventually leads to lower key markers in your blood work. It’s also important to note that blood deficiency (and undiagnosed anemia) can be an underlying cause for anxiety - and even some psychiatric conditions. It's not uncommon for blood deficiency patterns to present alongside qi deficiency patterns, which is often seen in cases of depression.
Many of the foods that are categorized as being beneficial for a blood deficiency happen to also be higher in iron, folate, magnesium and vitamin B12, which are beneficial nutrients for combatting issues like anemia, fatigue or general weakness — symptoms we typically liken to a blood deficiency.
What Are Signs & Symptoms of a Blood Deficiency?
amenorrhea
anxiety or nervousness
blurred vision or floaters
brain fog or poor short-term memory
brittle nails
bruising easily
constipation / dry stools
depression
difficulty falling asleep
diminished night vision
dizziness / lightheadedness
dry eyes
dry / flaky skin
dry and/or thinning hair
feeling aimless or purposeless
feeling cold easily
hair loss
headaches (dull & worse around the eyes)
heart palpitations
light periods
low energy (chronic)
low self-esteem
muscular weakness / soreness
numbness or tingling in hands & feet
pale (lips, face, nails, tongue)
postpartum depression & anxiety
restless legs
What Causes a Blood Deficiency?
high stress
overwork without sufficient rest
chronic nutritional deficiency
pregnancy
heavy blood loss
poor diet
inability to absorb iron properly
Types of Blood Deficiency:
heart blood deficiency
liver blood deficiency
spleen blood deficiency
How to Treat a Blood Deficiency?
LIFESTYLE ADJUSTMENTS:
→ Rest: Stress and overworking are incredibly depleting to the body. Rest is one of the best ways to replenish. Think in terms of proportions; if your stress is higher than usual, then more rest is going to help you stay balanced. Also, getting adequate sleep every night (7-8 hours) is imperative. If you struggle with insomnia, try acupuncture! We also like this melatonin.
→ Hydration: Make sure to hydrate sufficiently, especially during summer or while in warmer climates. Besides water, herbal teas, soups, and hydrating fruits and veggies (like those recommended for a yin deficiency) are beneficial.
→ Proper Exercise & Movement: While it's important to keep moving to prevent stagnation in the body, too much exercise or high-intensity workouts can be depleting and actually make things worse. Keep exercises moderate and stick to activities that are enjoyable and lower-impact, like walking, hiking, swimming, or dancing. It's also advisable to work out several times a week - not every day (though light movement every day is great!).
DIET + NUTRITION
→ Supplementation: For more severe cases of blood deficiency, like in anemia, during postpartum, or for vegetarians or vegans, supplements can help to boost nutrition. We like Floradix Iron + Herbs Liquid Supplement and MegaFood Blood Builder Minis.
→ Dietary Adjustments: It's important to eat regularly, and not too much or too little. Incorporate more red & green fruits and veggies (especially cooked leafy greens), grains, and possibly red meat, as well as the recommended foods below. Cooked foods are preferable to raw foods, and avoiding foods and beverages that may disrupt digestion is recommended. This includes refined sugar, fried foods, dairy, excessive alcohol and possibly spicy foods.
What Foods are Best for Treating a Blood Deficiency?
Vegetables:
artichokes, beets, chives, dark green/purple/red leafy vegetables, dandelion leaf, kelp/seaweed, lotus root, microalgae (spirulina/chlorella), shiitake mushrooms, spinach, taro root, watercress, wheatgrass
Fruit:
apricots, avocados, blackberries, coconuts, dates, figs, goji berries, (dark) grapes, longan, lychee, raspberries
Grains:
amaranth, millet, oats, quinoa, rice
Nuts & Seeds:
almonds, black sesame seeds, pine nuts
Beans & Legumes:
adzuki beans, black beans, kidney beans, peanuts, tempeh
Herbs & Spices:
dang gui (dong quai), da zao, he shou wu, nettle, parsley, rehmannia root (shu di huang)
Beverages & More:
blackstrap molasses, cocoa/cacao, green tea
Animal Protein*:
bone broth, eggs, goat cheese, mussels, oysters, red meat (especially liver & heart), ricotta
*Meat is not used in any of our recipes, however, these animal products can be added to any recipe. For blood deficiency patterns, animal protein is highly recommended for replenishment, if there are no dietary restrictions.
