Quick Answer:
Quick Answer: Persistent tiredness and brain fog are often linked in TCM to Qi deficiency, Blood deficiency, Qi/Blood stagnation, or dampness — patterns shaped by stress, poor sleep, overexertion, or Singapore’s heat and humidity. Acupressure, dietary adjustments, and lifestyle changes may help support energy, though ongoing fatigue is best assessed by a TCM physician.
Ask ten tired people why they’re exhausted, and you’ll likely get ten different answers: work stress, poor sleep, “just getting older,” or simply “that’s Singapore for you.” From a TCM standpoint, none of these explanations are wrong exactly — but none of them tell the whole story either.
That was the focus of a recent Singapore Paincare TCM Wellness lunchtime webinar, “Always Tired, Brain Fog, or Running on Empty?”, hosted by Physician Sue Wan, Lead TCM Physician at the clinic. Over the course of the session, she walked participants through what brain fog actually is, why it happens from a TCM perspective, and what can realistically be done about it — both through TCM support and everyday habits.
What Is Brain Fog?
Brain fog doesn’t show up on a scan or a blood test, which is partly why it’s often dismissed. Physician Sue described it during the webinar as a feeling more than a diagnosis: “It’s as if their brain is cloudy — like when you take a flight and it suddenly hits a patch of cloud. You can’t see anything clearly.”
It doesn’t look the same for everyone. Some people feel an overwhelming pull to lie down the moment they get a free minute; others sleep eight or nine hours and still wake up feeling like they only rested for three. A common thread, Physician Sue noted, is that patients often apologise for it — “sorry, my memory is very bad” — as though it’s a personal failing rather than a physiological pattern worth addressing.
Globally, brain fog is more widespread than most people assume. As Physician Sue pointed out, worldwide statistics suggest more than a quarter of people report experiencing it — “so it’s probably more common than you think.”
Why Do So Many People Feel Tired All the Time?
In TCM, persistent tiredness and brain fog are generally traced back to one or more of the following patterns:
| TCM Pattern | Common Signs | What May Help |
|---|---|---|
| Qi Deficiency | Low energy, needing rest even after a full night’s sleep. | Astragalus (Huang Qi), balanced diet, ST36 acupressure. |
| Blood Deficiency | Pale complexion, poor memory, restless sleep. | Longan, Dang Gui (Angelica root), nourishing meals. |
| Qi / Blood Stagnation | Tension, poor circulation, headaches. | Rose, Saffron, Chuan Xiong. |
| Dampness | Heaviness, sluggish digestion, foggy thinking. | Poria, Job’s Tears (Yi Yi Ren), reduce raw and cold foods. |
A number of everyday factors can tip the body toward these patterns, Physician Sue explained: chronic stress, overexertion (physical, mental, or even emotional), irregular sleep, recovery from illness — long-COVID fatigue being a well-documented example — post-surgery weakness, and Singapore’s climate itself. “Age doesn’t excuse it either,” she added. “If you’re in your 20s or 30s and already finding it hard to concentrate or remember things, it’s worth seeking an opinion rather than brushing it off.”
Are There Acupressure Points That Can Help?
Physician Sue shared three points that patients can try at home, while noting that a proper assessment is still the best way to address ongoing fatigue:
- LI4 (Hegu) — in the webbing between the thumb and index finger. Useful for a range of issues including headaches and brain fog, as it supports the smooth movement of Qi. Not recommended during pregnancy, due to its strong moving effect.
- PC6 (Neiguan) — about three finger-widths below the wrist crease, between the two tendons. May support better sleep and ease a restless mind.
- ST36 (Zusanli) — about four finger-widths below the kneecap, just outside the shinbone. Commonly used to support digestion and Qi, particularly where fatigue and sluggish digestion occur together.
Her guidance on technique: press each point for around 100 repetitions across three sets, rather than a quick five-second press. “It’s not going to do much except make you feel good for the moment,” she said of shorter pressing. “Press longer, at least a hundred times, for real benefit.”
What Lifestyle Habits Make the Biggest Difference?
Alongside TCM support, Physician Sue highlighted several everyday adjustments:
- Wake up at the same time daily — this regulates the body’s rhythm more effectively than a fixed bedtime alone.
- Avoid screens for at least an hour before bed.
- Aim for about 150 minutes of exercise a week, mixing cardio, strength, and flexibility work such as walking, swimming, or yoga.
- Declutter your space and let in natural light — a calmer environment supports a calmer mind.
- Challenge your brain regularly through new hobbies, reading, puzzles, or social activities, rather than repeating the same routine daily.
What Foods and Herbs Support Energy?
A balanced diet — a mix of vegetables, protein, and moderate carbohydrates — remains the foundation, Physician Sue noted, since there’s “no one-size-fits-all” approach to TCM nutrition. A few foods and herbs she highlighted as potentially supportive:
- Walnuts and black sesame — to nourish the brain, Qi, and Yang
- Red dates and rose — to support calm and Qi circulation
- Poria, Longan, and Astragalus — herbs commonly used for patients presenting with fatigue
On the other hand, she advised limiting caffeine close to bedtime, irregular meal timing, fried and greasy foods, and excessive raw or cold food — the latter seen in TCM as harder on digestion, particularly for those already prone to dampness or Qi deficiency.
Frequently Asked Questions
A selection of questions from the live Q&A segment of the webinar:
After a bad cough, I still feel extremely tired. Is there a way to recover?
Yes. Physician Sue explained that a prolonged cough often leaves behind Qi deficiency, particularly in the lungs, though the specific pattern varies by individual. Recovery approaches may include herbal support or moxibustion, depending on whether the underlying deficiency runs more towards cold or Yang insufficiency. She cautioned that sudden high fever or unexplained bruising should be assessed by a doctor first.
What can help boost energy generally, beyond TCM herbs?
Physician Sue noted this is highly individual. Some patients benefit from probiotics to support digestion, which in turn can improve energy; others with iron-deficiency anaemia (confirmed via blood test) may be advised iron supplementation. On the TCM side, herbs are selected based on whether the pattern involves deficiency (needing nourishment) or stagnation (needing better circulation).
Why does TCM generally advise against raw food, like salads?
While raw vegetables offer good nutritional value, Physician Sue explained that TCM traditionally considers raw and cold foods harder to digest — particularly for those with weaker digestion or existing Qi deficiency. This isn’t a strict prohibition; occasional raw food is generally fine, but for those who notice fatigue or discomfort after eating raw meals, moderation is advised.
Are fruits like apples and bananas a better dessert option?
Most fruits are considered cooling in TCM, with a few exceptions such as durian, peaches, and cherries, which are warmer in nature. Physician Sue’s general advice: let refrigerated fruit come closer to room temperature before eating, and consider steaming fruit — particularly Chinese pears — for those recovering from a prolonged cough, as steaming makes it gentler on digestion.
Should acupressure points be pressed on both hands, and how firmly?
Yes — both hands and both legs where applicable, roughly 100 presses per side. Physician Sue noted two acceptable techniques: continuous press-and-hold for at least two minutes, or repeated press-release for 100 counts across three sets. The repeated press-release method tends to suit those with a weaker constitution, while press-and-hold suits those with a stronger build and more blockage-type symptoms.
Considering a TCM Assessment for Your Energy Levels?
Occasional tiredness is something most people can manage with better sleep and lifestyle habits. But persistent fatigue or brain fog is worth having properly assessed rather than pushed through indefinitely — a TCM physician can look at the underlying pattern, not just the symptom, to recommend a suitable approach.
Book a consultation at sgpaincaretcm.com or WhatsApp +65 9824 1758.
This article is for general educational purposes and does not replace individual medical advice. Please consult a qualified practitioner for diagnosis and treatment tailored to your condition.
Webinar reference: This article is based on Physician Sue Wan’s lunchtime webinar, “Always Tired, Brain Fog, or Running on Empty?”, hosted by Singapore Paincare TCM Wellness in July 2026.
