A 120-Day Perspective on Improving Your Health
“I’ve started following a medicinal diet, but I’m not seeing any results.”
This is something I hear quite often.
Having worked as a nurse for more than 30 years, I’ve cared for many patients. Through my work as an acupuncturist and a practitioner of International Traditional East Asian Medicine nutrition, I’ve come to appreciate one simple truth: the body doesn’t change overnight, but the choices we make every day gradually shape our future health.
In fact, both modern science and traditional medicine recognise that meaningful changes in health take time.
Take red blood cells, for example. These cells carry oxygen and nutrients throughout the body and have a lifespan of around 120 days. Your body is constantly producing new red blood cells, and it takes about four months for them to be completely renewed. That means when you improve your diet or lifestyle habits, it takes time before those positive changes are fully reflected throughout your body.
Does that mean nothing is happening in the meantime?
Not at all.
Within the first few weeks, some people notice improvements in digestion, bowel regularity, sleep quality, or their skin. This may be because tissues such as the intestinal lining and skin renew themselves relatively quickly and can respond sooner to dietary and lifestyle changes.
As healthy habits continue over several months, people often report other benefits as well:
- Finding it easier to get up in the morning
- Feeling less sensitive to cold weather
- Having more consistent energy throughout the day
- Recovering more quickly from fatigue
Of course, everyone is different. The speed and extent of change vary from person to person. Rather than focusing only on immediate results, it’s helpful to understand that restoring health is a gradual process.
In Traditional East Asian Medicine, health isn’t simply about getting rid of symptoms. It’s about supporting the body’s natural balance through the everyday choices we make—what we eat, how we rest, and how we care for ourselves.
Several key concepts help guide this approach, including Qi, Blood, the Spleen, the Liver, and the Kidneys.
According to Traditional East Asian Medicine, the Qi and Blood that sustain the body are created from the food we eat.
Qi can be thought of as the body’s vital energy, while Blood provides nourishment and support to tissues and organs.
The Spleen is responsible for digestion and the transformation of food into energy and nourishment. When the Spleen functions well, healthy Qi and Blood can be produced and distributed throughout the body. The Liver helps regulate Blood, while the Kidneys are regarded as the foundation of vitality and healthy ageing.
This is why Traditional East Asian Medicine has always emphasised consistent daily habits rather than quick fixes, restrictive diets, or extreme health trends.
Small Daily Habits Build Long-Term Health
In my work as both an acupuncturist and a Traditional East Asian Medicine nutrition practitioner, I’ve often seen how improving the circulation of Qi and Blood helps the body make better use of its natural healing abilities.
A balanced diet, regular physical activity, adequate sleep, and appropriate acupressure or acupuncture can all work together to support better health over time.
One thing I often tell people is:
“Medicinal food therapy isn’t about eating special or expensive foods.”
You don’t need rare ingredients or complicated recipes. Simply choosing seasonal vegetables, beans, fish, and whole grains that suit your individual constitution and the time of year can be a valuable investment in your future wellbeing.
Improving your health is not a sprint—it’s a marathon.
The meal you eat today contributes to the body you’ll have 120 days from now.
There’s no need to rush, and there’s no need to be perfect. The important thing is to keep going, one step at a time, in a way that feels sustainable for you.
It’s also worth remembering that there is no one-size-fits-all approach to health. The foods and practices that benefit one person may not be the best choice for another. Understanding your own constitution and choosing foods that suit your individual needs is what matters most.
In the next article, we’ll explore how to identify your constitution from a Traditional East Asian Medicine perspective and how to choose foods that are best suited to your body.
I hope you’ll join me for that discussion.