謝醫生 Doctor Xie

魚油，顧名思義，就是從魚身上提取出來的油。它備受關注，主要是因為富含ω-3脂肪酸，也叫n-3脂肪酸，其中最有名的就是EPA和DHA。

先說EPA，也就是二十碳五烯酸，人們常稱它為“血管清道夫”。一些研究發現，它可以幫助降低血液中的甘油三酯，對調節血脂有一定好處。

再說DHA，也就是二十二碳六烯酸，常被叫做腦黃金。有人說吃DHA能讓孩子更聰明，這有點誇張，但DHA確實是神經系統細胞發育所需的重要成分。在大腦皮層和視網膜里含量很高，對嬰兒智力和視力發育確實有幫助。

不過，魚油並不是吃得越多越好。過量攝入可能會帶來一些風險：

第一，消化道不適，比如魚腥味、噯氣、腹瀉或者惡心。
第二，可能增加房顫風險。英國藥監局就提醒過，Omega-3脂肪酸在高劑量下，房顫發生率大約有10%，而且和劑量有關。
第三，如果同時在用抗凝劑或者抗血小板藥物，魚油可能增加出血風險，所以需要定期監測。

總的來說，魚油適量補充可以帶來益處，但一定要控制劑量，並結合自身健康狀況。

2 days ago | [YT] | 7

謝醫生 Doctor Xie

蒸桑拿真的能減肥嗎？

很多人泡完桑拿或者蒸完汗蒸房出來，會發現體重秤上的數字立刻下降，於是產生一種錯覺：蒸桑拿可以減肥。其實，這種“減輕”只是暫時的，並不是真正意義上的減肥。

首先，人是恆溫動物，體內溫度過高或過低都會對健康造成傷害。正常情況下出汗，是身體在調節體溫，把多餘的熱量排出體外。有人會說出汗是不是在燃燒能量？嚴格來說，1克汗液的蒸發確實會帶走大約580卡的熱量，從而幫助體溫下降。但這部分能量消耗其實非常有限，只會讓基礎代謝率小幅提升，遠遠不足以大量燃燒脂肪。

在桑拿房這種高溫環境下，身體會快速出汗，短時間內體重下降，主要原因是體內水分流失了，而不是脂肪減少了。只要補水，體重很快又會回到原來的水平。所以說，蒸桑拿只是“暫時減重”，並不能達到真正減肥的目的。

有些人可能會說，生活在炎熱地區的人肥胖比例往往較低，說明高溫環境確實有助於減肥。其實，這更多是人類長期進化和生活習慣的結果。即使在高溫地區，如果飲食不合理、缺乏運動，依舊會肥胖。換句話說，高溫本身並不是“減肥秘方”。

那為什麼現在高溫瑜伽在很多人身上確實帶來了不錯的減肥效果呢？答案其實很簡單：關鍵不在“高溫”，而在“瑜伽”。瑜伽是一種全身性的運動形式，可以幫助提升代謝，消耗熱量。當它與高溫環境結合時，運動過程中的能量消耗確實會稍微增加，但真正的減肥效果，還是來自於運動本身。

最後要提醒大家，真正健康的減肥指的是減少體內的脂肪，而不是單純地讓體重秤上的數字下降。日常生活中我們常說“每天出一身汗能減肥”，其實真正的意思是要堅持規律的運動，通過合理消耗能量來控制體重。只有科學飲食加上適量運動，才能真正減掉脂肪，同時保持身體健康。

3 days ago | [YT] | 8

謝醫生 Doctor Xie

解構中醫食療核心概念「辨證施食」

好多觀眾經常會問：「我有糖尿病／血壓高／濕疹／胃痛……可唔可以靠食療改善吓？」從西醫角度睇，病有名、有數據、有指標；但喺中醫入面，更加重視嘅，其實係「體質」同「證候」。換句話講，同一種西醫病，喺唔同人體上，可以有唔同嘅表現，中醫就會因應你體內失衡嘅方向去處理。所以，中醫食療唔係單純針對「病名」，而係要睇清楚你屬於邊種體質、目前身體狀況係屬於咩證，然後先至安排食材同方法。

中醫一向講「藥食同源」，即係話啲食材都可以係用嚟養生、調理嘅「藥」。唔少老祖宗傳落嚟嘅智慧，就係靠飲食嚟幫身體打底。但係，想食得補、食得健康，唔係亂咁補就得。唔係話見到啲人話咩人參、枸杞好，就一窩蜂去買嚟食。其實最緊要係「對症下食」，即係講緊「辨體施食」同「辨證施食」呢兩樣。佢哋就好似中醫食療嘅指南針咁，冇咗呢兩條路線，亂咁食，即使食材再靚、湯水再補，唔啱自己都可能幫倒忙，甚至反效果。所以一碗粥、一碟菜，都唔好睇少，食之前記住睇清楚自己啲身體底子先。

講到「辨體施食」，就要明白乜嘢叫「辨體」。簡單啲講，就係用望、聞、問、切呢四診，睇吓你個人係偏寒、偏熱、定係虛咗乜。譬如有啲人成日手腳冰冷、怕凍，就係偏寒體質；有啲人容易上火、成日口乾就屬於偏熱。仲有啲人係氣虛、血虛，或者陰虛、陽虛等等。呢啲全部都屬於唔同嘅體質。每個人嘅體質唔同，咁當然唔可以一視同仁咁食嘢啦。好似老人家好多時會出現腎虛，有啲係陽虛，成日腰痠腳軟、怕凍、冇精神；有啲就係陰虛，會口乾、夜瞓瞓得唔好、成日心煩。一個係冇火，一個係冇水，點可以用一樣嘅方法補？陽虛要溫補，食啲羊肉、生薑；陰虛就要滋陰，食啲百合、鴨肉。方向搞錯咗，唔單止冇補到，仲有機會搞到身體更差。

至於「施食」呢一步，就係喺了解清楚你體質之後，幫你安排啱你身嘅飲食方法。有啲人一聽話補腎，就日日枸杞泡水、燉羊肉，但係唔知自己係陰虛定陽虛，結果補錯咗。補咩、點補，都要對準你嘅體質先得，唔係話補咗就一定好。真正嘅食療養生，唔在乎你食幾貴，而係在乎你食幾啱。辨體施食，其實係想提你一句：食之前，先搞清楚自己屬於咩體質，再按住自己嘅需要揀返啱用嘅食材同埋煮法，咁樣先至叫做識得食、養得啱。身體唔係機器，冇可能用一套方法照顧晒所有人，要識得「度身訂做」。

除咗「辨體」，仲有一樣更加重要，就係「辨證」。咩係「證」？就係當你有病嘅時候，身體表現出嚟嘅一種症狀或者狀態。好似感冒咁，表面睇都係打噴嚏、流鼻水，但其實有分「風寒感冒」同「風熱感冒」。風寒就係怕凍、鼻水清、成日打乞嗤；風熱就係發熱、喉嚨痛、痰黃。治法完全唔一樣：風寒要食生薑、蔥白湯，幫你發汗；風熱就要食菊花、薄荷清熱。你唔分清邊種感冒就亂食一通，可能會越食越嚴重。所以話，「辨證施食」好似中醫開方咁，一定要先睇準咩證先至可以開得出啱嘅飲食方案。

其實「辨證施食」唔止可以幫你分清一種病有幾種唔同嘅證，仲可以幫你處理唔同病可能出現相同嘅病機。例如「中氣下陷」，你可以係胃下垂，又可以係痾到虛咗、脫肛，雖然病名唔同，但根本原因都係「氣唔夠托得起」。呢個時候你就要用啲可以「升提中氣」嘅食物，例如黃芪、黨參、淮山咁。呢個就叫「異病同食」；反過嚟講，同一種病喺唔同季節或者環境，表現出嚟可能都唔同，例如夏天中暑後感冒，會有暑濕，就要用啲芳香化濕嘅嘢，例如藿香、佩蘭、綠豆湯等等，呢啲就係「同病異食」。

“Eat for Your Body, Not Just Your Illness: A Simple Guide to How Chinese Medicine Uses Food”

A lot of people often ask, “Can I improve my diabetes, high blood pressure, eczema, or stomach pain just through food?” From a Western medicine point of view, there are clear diagnoses, test results, and treatment plans. But in traditional Chinese medicine (TCM), the real focus isn’t just on the name of a disease — it’s on your body type and current condition, known as constitution and syndrome pattern. That means even if two people are diagnosed with the same illness in Western medicine, they might show completely different symptoms in TCM. And based on that, their treatment, especially food therapy, will be totally different. In other words, Chinese food therapy isn’t about eating something just because you have a certain disease — it’s about understanding what’s going on inside your body first, and choosing the right food accordingly.

In TCM, there’s a saying: food and medicine come from the same source. That means food isn’t just for filling your belly — it can actually nourish, balance, and heal the body when used properly. A lot of wisdom passed down from ancient times is rooted in using daily meals to support our health. But just because food can be healing doesn’t mean you can eat whatever you like and expect miracles. You can’t just hear that goji berries or ginseng are good and then jump in without thinking. The most important rule in Chinese food therapy is “eat for your body”, which includes two main ideas: “eat according to your body constitution” and “eat based on your current condition” — this is what we call “辨體施食” and “辨證施食”. They act like a compass in Chinese diet therapy. Without them, even the best ingredients or the most nourishing soups might actually do more harm than good if they don’t match your needs. So don’t underestimate a bowl of congee or a plate of greens — before you eat, you need to understand your own body first.

Let’s talk about “辨體施食”, or eating based on your constitution. In TCM, doctors observe your appearance, ask about your habits and feelings, listen to your voice and breathing, and feel your pulse. Through that, they figure out if your body tends to be cold or hot, or if it lacks energy, blood, yin, or yang. For example, someone who always feels cold and has cold hands and feet may have a “cold” body type. Someone who easily feels hot and thirsty may be more on the “heat” side. Some people are “qi-deficient,” always tired and weak; some are “blood-deficient,” looking pale or dizzy; others may be “yin-deficient” (dryness, insomnia) or “yang-deficient” (cold, low energy). Since everyone’s body is different, we definitely can’t all eat the same way. For instance, many older adults have kidney deficiencies — some are yang-deficient, with sore back, fatigue, and feeling cold; others are yin-deficient, with dry mouth, insomnia, and irritability. One lacks fire, the other lacks water. Can you treat both the same way? Of course not. A yang-deficient person needs warming foods like lamb or ginger, while a yin-deficient one needs moistening foods like lily bulb or duck. If you mix it up, you might end up worse than before.

Then we come to “施食”, or how to actually eat once you understand your body. Some people hear that goji berries are good for the kidneys and start drinking them every day. Or they stew lamb because they want to boost energy. But if they don’t know whether they’re yin-deficient or yang-deficient, they might be going in the wrong direction. It’s not about what you supplement, but how and why. The key to successful food therapy isn’t about spending money on expensive ingredients — it’s about choosing what truly fits you. That’s what “辨體施食” is trying to say. Before you eat, get to know your own body type, and then match the right ingredients and cooking methods. The body isn’t a machine — one-size-fits-all doesn’t work. You need a personalized approach to food just like you would with medicine.

Besides knowing your constitution, there’s something even more important — and that’s “辨證”, or identifying your current condition. So what exactly is a “syndrome pattern”? It refers to how your body is currently reacting or showing signs when you’re unwell. Let’s take something simple like a cold. In Western medicine, a cold is just a cold. But in TCM, there’s a big difference between a “cold-type” cold and a “heat-type” cold. Cold-type comes with chills, clear mucus, and sneezing. Heat-type comes with fever, sore throat, and yellow mucus. The treatment is totally different: cold-type might need ginger or scallion soup to sweat it out, while heat-type needs chrysanthemum or mint tea to cool down. If you treat the wrong type with the wrong food, you’ll probably feel worse. That’s why “辨證施食” is as precise as writing a prescription — you need to understand what condition you’re in before deciding what to eat.

“辨證施食” doesn’t just help you figure out the right treatment for one disease — it also explains how different diseases can have the same root problem, or the same disease can appear differently depending on timing and environment. For example, if your body’s core energy drops and can’t hold things up, you might get prolapse, frequent diarrhea, or even gastric ptosis. These are different names in Western medicine, but in TCM, they all come down to “middle qi deficiency”. What’s the fix? Use food that helps lift that qi — like astragalus, Chinese yam, or codonopsis. That’s called “treating different diseases with the same approach”. On the flip side, someone with a cold in summer might also have heat and dampness mixed in. Then, you’d need foods that are aromatic and help release dampness — like patchouli, basil, or mung bean soup. That’s “treating the same disease differently depending on the situation”.

1 month ago | [YT] | 36

謝醫生 Doctor Xie

最近我在 Substack 上更新了不少內容，歡迎大家前去閱讀！目前 Substack 主要以英文健康科普為主，如果你對英文健康內容感興趣，歡迎訂閱支持～
再次感謝大家的關注！
open.substack.com/pub/xiemd/p/why-refrigeration-is…

2 months ago | [YT] | 14

謝醫生 Doctor Xie

大家好！在本人的《言身醫社》中醫圖文頻道收藏量突破百萬的重要時刻，我懷著滿心欣喜向大家分享一個新動態——Substack平台專屬頻道已正式開啓！目前該頻道內已匯聚三百餘篇專業詳實的中藥科普文章，系統解析藥材特性、藥用價值與傳統應用。未來，這裡會持續推出中文（繁簡體）和英文健康科普文章，歡迎有需要的朋友們點擊訂閱！ 鏈接如下：substack.com/@xiemd

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3 months ago (edited) | [YT] | 38

謝醫生 Doctor Xie

感謝大家對頻道的支持！我們的訂閱量突破一萬啦🎉

“教育就是最好的醫學”，這句話始終激勵著我們。如今從現代營養學領域看，不少國外醫生博主都在分享健康知識，但我們更想讓大家看到，中醫千年傳承的食療文化，是現代醫學體系中不可替代的寶庫。

未來，我們會繼續從現代醫學、營養學、飲食文化學、中醫學及食療學等多元視角製作內容，希望每一支影片都能提供大家健康路上的實用建議。

感恩一路相伴，下一個十萬，我們繼續同行！❤️

Thank you all for supporting the channel! We’ve just hit 10,000 subscribers!

I truly hope our videos have been helpful to you. There’s a saying I really like: “The best medicine is education.” From a modern nutrition perspective, many doctors and bloggers on YouTube are doing a great job sharing useful health knowledge.

But I’ve always believed that Traditional Chinese Medicine (TCM), with its thousands of years of food therapy wisdom, holds irreplaceable value that modern medicine can’t overlook.

That’s why our videos aim to explore health from multiple perspectives — modern medicine, nutrition, food culture, TCM, and Chinese food therapy.

Thank you again for being with us on this journey!

4 months ago (edited) | [YT] | 88

謝醫生 Doctor Xie

随着伏案工作和低头玩手机的人增多，颈椎病的患者也在增加，从而导致了颈咽综合征的发生。本文详细解释了颈咽综合征的病因、症状及其与颈椎病的关系，并提醒大家注意正确的坐姿和颈椎保养。了解更多，点击阅读完整文章。
mdxie.blogspot.com/2025/02/attention-to-cervical-p…

6 months ago | [YT] | 9

謝醫生 Doctor Xie

隨著現代人工作和生活方式的變化，長時間低頭、伏案工作、使用電子設備（如手機、電腦）等，已經成為常態。長時間的不良姿勢容易導致頸椎受壓或錯位，進而影響到神經和血管，增加頸源性耳鳴的發生風險。這篇科普文講述頸源性耳鳴，感興趣的朋友歡迎閱讀：mdxie.blogspot.com/2025/02/be-aware-of-cervicogeni…

6 months ago | [YT] | 4

謝醫生 Doctor Xie

近年來，由於新型呼吸道病毒的傳播，病毒性肺炎成為全球關注的焦點。病毒性肺炎通常由各種呼吸道病毒引起，導致肺部感染和炎症，傳播途徑包括空氣飛沫傳播和接觸傳播，且傳染性強，易引發局部暴發或全球流行。感染後，特別是對老年人、兒童、免疫力低下者以及心肺疾病患者，病毒性肺炎可能導致嚴重後果，甚至死亡。這篇文章將從現代醫學和傳統中醫的不同角度為大家介紹病毒性肺炎的防治方法，幫助大家更好地瞭解這一疾病。感興趣的朋友可以點擊下面鏈接閱讀：mdxie.blogspot.com/2025/02/a-simple-guide-to-under…

7 months ago | [YT] | 10

謝醫生 Doctor Xie

雖然飲茶有益健康，但並非人人適合。 特別是對於有低血糖傾向的朋友，飲茶可能會刺激胃黏膜，增加飢餓感，甚至導致低血糖症狀。 因此，務必根據自身情況謹慎飲用，確保安全。建議大家點擊閱讀鏈接瞭解詳細內容，本文鏈接為：mdxie.blogspot.com/2025/01/not-everyone-should-dri…

7 months ago | [YT] | 8