This image has an empty alt attribute; its file name is qienergy1.png

In Traditional Chinese Medicine, we view Qi as being the body’s vital energy and source of life. A healthy abundance and harmonious flow of Qi through our bodies lead to optimal blood flow/circulation, good digestion, and ATP (adenosine triphosphate) production so that our cells have all the vital energy they need to function at their best! Our Qi is extracted from our environment – from the air we breathe, to the food we consume. Many factors, including malnourishment, poor dietary habits, and emotional stress can lead to Qi stagnation and/or Qi deficiency.

Qi Stagnation

Effects on the Liver Organ System

Qi stagnation is the blockage of the proper flow of energy in the body. Emotional and mental stress – including our everyday stress – can wreak havoc on the harmonious flow of Qi. The Liver organ system, in particular, is greatly affected by Qi stagnation from a TCM point of view, and because it governs over one’s tendons and ligaments as well as general hormonal and neuroendocrine function, individuals with Qi stagnation may suffer from chronic musculoskeletal tension and pain or hormonal imbalance due to such disharmony. PMS (premenstrual syndrome), PMDD (premenstrual dysmorphic disorder), irregular menstrual cycles, premenstrual or ovulatory cramping and pain, and hormonal headaches are common symptoms of Liver Qi stagnation. This disruption of the interconnected flow of energy in the body results in increased friction, heat, and therefore inflammation. Furthermore, Qi and Blood are intrinsically linked. Qi stagnation precipitates blood stagnation, thereby affecting our proper circulation and blood flow.

Restoring the Harmonious Flow of Qi

The regular implementation of the following simple but effective practices into your life can restore the proper flow of vital Qi, or energy, through the body:

picture of acupuncture needles and herbs on a table

Regular acupuncture treatments. The impact of stress on the body cannot be overstated: increased cortisol levels, increased inflammation, weight gain, neuroendocrine dysfunction, hormonal imbalance, impaired immune function, and increased susceptibility to colds, infections, and viral attacks. These are just a few of the symptoms that I see in patients whose bodies function at a state of chronic high stress, whether it be due to their jobs or lifestyles or emotional environment. Acupuncture is one of the most effective and natural ways to switch the body from a fight-or-flight sympathetic state to a relaxed parasympathetic state, decrease inflammation, soothe the nervous system, and regulate neuroendocrine and hormonal function. In addition, treating acupuncture points along the Liver channel, Gallbladder channel, Spleen channel, and related channels can address PMS and hormonal imbalances, thereby maintaining the regulation of the neuroendocrine system.

Moderate exercise is an excellent way to relieve stress, move stagnant Liver Qi, and improve circulation. However, excessive exercise can lead to Qi depletion, so be careful not to overexert yourself. Exercise and movement should leave you feeling refreshed and energized, not tired and depleted. Yoga, Qi Gong, and Tai Ji Quan are all gentle, excellent ways to move and harmonize the flow of Qi through the body.

Meditation. Incorporating 15 to 30 minutes of daily meditation can have profound effects on the nervous system and cardiovascular health, as well as relieve stress. From a TCM perspective, meditation is great for soothing Liver Qi stagnation and thereby can improve hormonal health, musculoskeletal health, and all symptoms associated with Liver organ function.

Optimal/nutritious diet. The Liver in Chinese medicine belongs to the Wood element, which is related to the Spring season and corresponds with growth and movement. Besides having an important role in our hormonal functioning and emotional well-being as discussed above, its functions also include detoxification, storing of blood and nutrients, and the synthesis of our proteins, hormones, and other important compounds that result from the digestion of our foods. Below are foods which help promote optimal Liver function and prevent Qi stagnation:

Protein is essential. Moderate intake of meat, particularly red meat from bison or grassfed beef, help support the liver’s synthesis of proteins and blood reserves.
Vegetables that are great for Liver function include broccoli, kale, collard, chard, bok choy, celery, kohlrabi, parsley, and asparagus.
Bitter greens like dandelion, chicory, endive, radicchio, broccoli rabe, and bitter melon, and sprouted greens (often called microgreens) are particularly good for assisting in the cleansing and detoxifying functions of the liver and clearing Liver heat.

Qi Deficiency

Effects on Spleen Qi, Digestion, and Immune Function

Qi deficiency, on the other hand, can negatively affect our Spleen Qi – or our bodies digestive function – and our Wei Qi, which prevents us from getting sick and represents our overall immune function. Malnourishment, excessive eating habits, or over-exhaustion of both the mind and body are contributing factors to Qi deficiency which may ultimately cause lethargy, fatigue, and compromised immune function. Thus, proper nutrition is crucial to support healthy Spleen Qi and digestive function so that nutrients can convert to ATP and provide energy for the cells in our bodies to operate at their peak. Liver Qi stagnation (as described above) can also lead to Spleen Qi and Wei Qi deficiency, so it is important to address Liver Qi stagnation issues when trying to support and nourish the body’s Qi reserves.

Nourishing the Body’s Qi Reserves

Besides the recommendations listed above for harmonizing the flow of Qi, below are recommendations for tonifying and nourishing Qi:

Proper Nutrition: Incorporate a wide variety of unprocessed fruits, vegetables, and whole grains into your diet, as well as adequate protein from seafood, vegetable sources like beans and legumes, and organic, grass-fed and/or pasture-raised animals. Minimize foods that can compromise healthy Spleen Qi. This includes foods that you are sensitive or allergic to, as well as greasy, fried foods, spicy foods, refined or processed foods and beverages, refined sugar or carbs, alcohol, and caffeine.
Chinese herbal medicine. Traditional Chinese herbs and herbal formulas have been used for thousands of years to help support healthy Spleen and digestive function, energy, and immune health. Many Chinese herbs have adaptogenic qualities, thus helping to support healthy adrenal function. For example, herbs such as Huang Qi (Astragalus) and Ginseng have been shown to have adaptogenic and immune enhancing effects. However, the prescription for Chinese herbal teas has to take into account a person’s entire health history and other co-existing symptoms, so it’s best to speak with a licensed practitioner if you decide to take Chinese herbal medicine to improve your energy and harmonize your health.
Get adequate rest and sleep. It cannot be emphasized enough how important sleep is to our mental and physical well-being. It affects our metabolism, hormone function, mood, cognitive function, and cardiovascular health. Studies have shown that not getting adequate sleep can cause dyslipidemia and subsequent cardiovascular disease. It has also been associated with obesity and weight gain, diabetes, and inflammation. While sleep needs vary from individual to individual, in general one should aim to get around 7 to 9 hours of sleep each night and wake up feeling refreshed. Practice good sleep hygiene such as removing screens from the bedroom, exercising regularly during the day, and having a consistent and relaxing bedtime routine.

Summary

“Qi” is a central concept in traditional Chinese medicine and philosophy, often translated as “vital energy” or “life force.” It flows through the body, maintaining health, vitality, and balance. When this flow is disrupted (Qi stagnation) due to factors such as stress, poor diet, or lack of physical activity, one may experience musculoskeletal pain, hormonal imbalance, fatigue, and digestive issues. Qi deficiency, on the other hand, can lead to such issues as fatigue, weakness, lethargy, poor digestive function, and a weakened immune system. Qi deficiency can arise from mental or physical exhaustion, poor nutrition and dietary habits, or lack of rest and sleep. Besides lifestyle and dietary changes, acupuncture and Chinese herbal medicine can further help to support and restore the proper flow of Qi, leading to overall enhanced vitality and longevity.

We wish everyone healthy, flowing Qi!

Happy Chinese New Year! Chinese New Year 2024 begin on February 10th and ushers in the year of the auspicious wood Dragon. In Chinese culture, families go to great lengths to secure dragon babies, as it is believed that those born during this time are destined for greatness and good fortune. Dragon years (in general, this includes 2024, 2012, 2000, 1988, 1976, 1964, and 1952) are characterized by prosperity, innovation, strength, and power. Those born in the year of the dragon are believed to be creative, direct, competitive (with others or themselves), resilient, and natural born leaders. The element of the wood this year has a general tempering, introspective influence on the more fiery, impulsive tendencies of the dragon. So, all in all, this should be a good year for most of us if we use our strengths and time wisely.

Preventative Tips for Cold and Flu Season

After the past few years of isolation, it has been nice to once again be able to engage in person-to-person contact without having to constantly worry about wearing masks. That said, there has been a significant uptick in people getting sick with all sorts of respiratory bacterial or viral infections, many of them not necessarily related to Covid. That is why it is so important to take care of your health this season so that your immune system is well-equipped to deal with whatever comes its way. Coming in for regular acupuncture sessions, taking your antiviral herbal teas, pills, and supplements at the first signs of sickness, decreasing overall mental and physical stress, and getting adequate rest can help keep viruses at bay.

In addition, keep in mind the following tips to keep your body warm and nourished during the flu season:

Eat more warm, cooked foods such as soups, stews, steamed vegetables, and congee (rice or millet porridge). These types of warm foods help to nourish Kidney Yin and Yang, and encourage the proper flow of Qi through your digestive organs, making it easier to digest and assimilate the nutrients from the foods you take in. Cold, raw foods take more work for your digestive system to break down and can cause digestive upset in those with sensitive stomachs.

Keep your feet and neck warm, and stay away from cold drafts. You can warm your feet with a heating pad or hot foot bath. This helps to promote the circulation of Qi and Blood and build resilience. In Chinese medicine (and many traditional cultures for that matter), it is believed that the wind and cold can invade one’s immune system through the pores and skin, making it harder for the body to keep warm. That is why in Chinese medicine theory, we say that the Lungs open up to the pores and skin. If you happen to be outside or in an air-conditioned room, make sure to wear a scarf or jacket to protect your head and back. In some cases, muscle stiffness and arthritis are also believed to be caused by excess exposure to cold drafts, so keeping your body and muscles warm is key.

Stay active during the cold months. Regular, moderate exercise and movement are vital to keeping the Blood and Qi flowing through the body and your cardiovascular and immune systems strong. Besides that, cardiovascular exercise again and again has been proven to protect the brain from cognitive decline. Just make sure to bundle up on colder days when exercising outdoors!

Foods Tips When You’re Sick

Eat easy-to-digest foods such as soups, rice, porridge, and steamed vegetables.

Avoid oily, greasy, fried foods and other foods that create more dampness and phlegm in the system such as dairy, heavy meats, refined sugars and carbs, bread, eggs, sugary juices, chocolate, and alcohol.

Avoid eating raw, cold foods such as ice tea, ice cream, cold sandwiches, and raw fish, and raw salads when you are not feeling well.

Herbal teas: Depending on the type of cold and symptoms you are experiencing, you can make a tea at home to address your symptoms. If you have Wind Cold symptoms such as stuffy or runny nose, sneezing, itchy throat, chills, and body aches, you can make a sliced fresh ginger tea with honey. Simmer a sliced thumb sized piece of ginger for about 10 minutes, strain, and you can add honey before drinking. If you have Wind Heat symptoms such as fever, sore or raw throat, thick, yellow mucous or phlegm, then a tea made from mint, chrysanthemum, and honeysuckle would be more appropriate.

Lian Gong Yi Qi Gong to Strengthen Vital Energy and Improve Lung Health

Lastly, check out my Qi Gong video where I teach a form of Qi Gong specifically for improving respiratory health (You Tube video below)! This series of 18 specific movements is called Lian Gong Yi Qi Gong and can be translated as “the practice of 18 health exercises to strengthen vital energy (练功十八法益气功).” It incorporates deep, relaxed breathing and gentle, meditative movements which work to balance the flow of energy through the Lung, Large Intestine, and Kidney channels, which are important for respiratory health.

Benefits of Lian Gong Yi Qi Gong include increased lung capacity, increased mobility in the muscles surrounding the diaphragm and ribcage, a massage for the internal organs and lymphatic system, and improved digestion and elimination. These therapeutic movements were co-developed by Dr. Zhuang Yuan Ming and his son, Zhuang Jian Shen, in Shanghai, China and have been practiced internationally since the late 1970’s. Dr. Zhuan Yuan Ming was a TCM traumatology doctor who originally developed a series of exercises called Lian Gong Shi Bai Fa （练功十八法), which translates roughly to “the practice of 18 health exercises.” The Lian Gong Yi Qi Gong exercises you will learn are derived from Traditional Chinese Medicine, massage, external martial arts stretches, and Dr. Zhuang’s personal experience treating the elderly and those with respiratory ailments.

We wish everyone a prosperous, healthy, and happy Dragon year!

Category: Health News and Tips

Cultivating Qi, the Body’s Vital Energy