Traditional medicine doctor Lin Ding-hua from Taiwan, China, notes that after the age of 35, women experience significant physical changes. The most common conditions are liver qi stagnation (prolonged stress) and qi-blood deficiency (fatigue, cold limbs). Negative weight loss methods effective in younger years are no longer effective and can even lead to a cycle of exhaustion and fat accumulation.

Below are three common mistakes women in this age group often encounter:

Abusing coffee for alertness

When facing significant work and family pressures, many turn to coffee as a lifeline to stay alert and aid fat burning. However, high doses of caffeine can increase restlessness, anxiety, and impair sleep quality.

For those already suffering from chronic sleep deprivation, using coffee to compensate for energy only depletes the adrenal glands, disrupts hormones, and hinders metabolic processes.

Many people choose coffee as a lifeline to stay alert and aid fat burning. Photo: Bao Bao

Extreme fasting for fat loss

The mindset of "eating less means getting thin" leads many women to drastically cut calories. This approach causes the body to enter a state of nutritional deficiency, slows down basic metabolism, and is difficult to sustain long-term.

Instead of suddenly reducing food intake, the key principle after 35 is balanced and moderate eating: consuming sufficient high-quality protein (chicken, fish), supplementing fiber from vegetables, and a moderate amount of slow-digesting carbohydrates (brown rice, millet).

Nutritionist Chang Chia-jung also advises those prone to stress-induced cravings to replace sweets and fried foods with unsweetened herbal tea or low-energy beverages.

Over-exercising to break weight plateaus

Many people, upon seeing their weight stagnate, immediately increase their workout intensity. However, over-exercising without adequate physical fitness can lead to dizziness, exhaustion, and injuries.

Doctor Lin Ding-hua recommends that women listen to their bodies before choosing exercises:

Those experiencing frequent fatigue and poor qi-blood circulation: Begin with gentle, restorative physical activities such as brisk walking, strolling, or yoga.

Those under significant pressure and stress: Prioritize moderate cardio exercises that help relax the mind and are easy to maintain regularly each week.

According to long-term clinical monitoring data from the Kyoto-do traditional medicine clinic system, the difficulty in controlling weight after 35 stems from physical shifts. While younger individuals often experience spleen deficiency leading to water retention and edema, women entering their mid-thirties gradually shift towards two main conditions: liver qi stagnation and qi-blood deficiency, due to mounting work and family pressures. Individuals with liver qi stagnation often experience chronic stress and suppressed emotions, while those with qi-blood deficiency are prone to fatigue and cold limbs. Nevertheless, weight is also influenced by sleep, activity levels, and overall health, and cannot be attributed solely to one physical factor.

Regarding nutrition, nutritionist Chang Chia-jung recommends starting by maintaining a stable eating rhythm. Individuals with liver qi stagnation should increase their intake of green vegetables and limit alcohol, fried foods, and stimulating spicy foods. If they have a habit of snacking due to stress, they should replace these with unsweetened herbal tea or low-energy drinks.

Conversely, those with qi-blood deficiency should prioritize easily digestible foods such as Chinese yam, lotus seeds, and red dates, combined with whole grains like brown rice and millet, and lean protein sources from chicken and fish. The diet still needs to be based on individual needs and should not involve rigid restrictions or the complete elimination of any nutrient group.

My Y (According to ET Today)