Please see below some food suggestions to try to include in your diet which nourish spleen qi and blood. Remember to eat foods cooked and warm as much as possible (soups, stews etc) and drink warm or at room temperature fluids.
Blood building foods are generally those rich in iron, B-vitamins, folate, and antioxidants.
Examples of blood building foods that you might consider working into your diet include: spinach, kale, almonds, black sesame seeds, black strap molasses, red meats (in moderation), bone broth, legumes, beets, raspberries, strawberries, dried apricots, blueberries, avocado, rice congee, vegemite, and eggs.
Earth building foods are meant to be nourishing to the whole body, but specifically to the ‘earth’ element-the digestive system. Focus on foods that grow in or near the earth, for example: yams, pumpkin, zucchini, mushrooms, carrots, ginger, galangal root, sweet potato, carrots, and celery root. Don’t forget, veggies should be cooked in order to not tax the digestive system especially important for those harder root veggies!
Try bone broths and fermented foods to increase good gut microbiome and to ensure that you are absorbing nutrients well, you can also supplement with a good probiotic if preferred.
Try to limit or avoid gluten, dairy and sugar as these are inflammatory to our digestive system and can create damp and stagnation.
Management of stress is important, try getting some gentle exercise like walking stretching or yoga, do a meditation before bedtime, take a bath or just do some really nice deep belly breaths for a few minutes during the day. Taking time for yourself and doing something that you really love is a wonderful way to practice self-care and reduce stress.