As
important as it is to comprehend the meaning of qi in order to fully understand
Chinese philosophy as it pertains to health, there isn’t a literal equivalent
in the Western world or an easy way to explain what it represents. In the U.S.
and other Western nations, qi is much like what we think of as bodily “energy,”
which is why a qi deficiency can have a negative impact on our health.
According
to Traditional Chinese Medicine (TCM) and ancient Chinese philosophy, qi is
translated to something similar to “the circulating life force.” The concept of
qi goes by many names around the world. It’s called “prana” or shaki in India,
“ki” in Japan, “pneuma” in Greece, “Great Spirit” by many Native Americans, and
“ashe” by certain African groups. (1, 2) In the West, the concept of energy is
generally very different than it is in the East. In our fast-paced society, we
often think of being overly busy or “stressed” as a good thing. Many people
wear their stress as a badge of honor, equating a packed schedule and little
time to rest as being a sign of hard work, ambition and diligence.
But
in Eastern medicine practices, having little time to yourself in order to
reflect and recoup is a not a good thing. In fact, it’s problematic for both
your physical and mental health, mostly because it disturbs proper hormonal
balance. For over 2,500 years, TCM practitioners have believed that when under
a lot of stress, the body becomes fragile and more susceptible to illnesses of
all kinds. (3) That’s because a overabundance of business, drive and
perfectionism leads to an increase in stress hormones, decrease in certain sex
hormones, and stagnant energy within organs like the kidneys and liver — which
is why a qi deficiency is so dangerous.
So
what is a qi deficiency, and how can you overcome one? Let’s take a look.
5
Steps to Overcome Qi Deficiency or Blood Stagnation
1.
Prioritize Sleep and Rest
Always
tired? This is on of the most obvious signs of qi deficiency. It’s not uncommon
for many hard-working adults to overextend their energy and fail to prioritize
rest. Between managing a job, balancing family obligations, dealing with
financial issues and keeping up with the social scene, it’s easy to feel like
there’s not enough time in the day.
But
make no mistake about it, sleep is crucial for overall health and well-being.
If you feel like your daily obligations requires more energy than you’ve got
available to give, then it’s time to make some changes.
Sleep
helps keep stress hormones balanced, builds energy and allows the body to recover
properly. (4) If you can’t sleep or are simply skipping out on sleep, beware.
Lack of sleep has been correlated with higher levels of morning cortisol,
decreased immunity, trouble with work performance, and a higher susceptibility
to anxiety, weight gain and depression. While things are sure to come up now
and then that interfere with getting a good night’s sleep, in general make sure
to get seven to nine hours of sleep every night.
2.
Eat a Nourishing Diet
In
addition to sleep, the other way we acquire the majority of our bodily energy
is through our diets. Some foods give us more energy and protect us from qi
deficiency or liver stagnation better than others. To help with optimal
hormonal balance and digestive health, focus on a healing diet:
healthy
fats high in short-, medium- and long-chain fatty acids, such as coconut oil,
avocados, grass-fed butter and wild-caught salmon (very high in omega-3s)
foods with plenty of phytonutrients and fiber, such as veggies, fresh fruit,
nuts, and seeds like flaxseeds, chia seeds, walnuts and almonds
fermented foods that support gut health and healthy digestion, including bone
broth, kefir and fermented vegetables
clean sources of protein foods, including animal foods that have been
grass-fed, pasture-raised, and are cage-free or wild-caught
also consider supplementing with adaptogen herbs, a unique class of healing
plants that promote hormone balance and protect the body from the ill effects
of stress
3.
Reduce Consumption of Toxins that Stress the Liver
According
to TCM, the liver is one of the hardest-working organs in the body and crucial
for overall health, both emotionally and physically. It has the major
responsibilities of detoxifying your body by helping clean the blood, producing
the bile needed to digest fats properly, breaking down hormones, and storing
essential nutrients like vitamins, minerals and iron. TCM practitioners also
believe that the liver helps us process difficult emotions. (5)
For
this reason, the symptoms of a sluggish liver and poor digestive system
function closely mimic those of a thyroid disorder or hormonal imbalance
(fatigue, digestive problems, etc.).
The
more toxic substances you put into your body, the harder your liver has to work
to remove them and restore homeostasis. In addition to cleaning the blood, the
liver regulates blood composition to balance protein, fats and sugars, plus it
protects our health by helping process excess hormones.
The
best things you can do to help cleanse your liver and fight qi liver
stagnation?
Reduce
your intake of any unnecessary medications or antibiotics
Reduce conventional household or body care products that are high in DEA,
parabens, propylene glycol and sodium lauryl sulfate.
Use glass and stainless steel to store food or water instead of plastic to
avoid BPA toxins, plus use ceramic or cast iron pans.
Try to eat more organic foods free from chemical pesticides.
Maintain a healthy diet full of antioxidants, vitamins and minerals.
Reduce your intake of alcohol, cigarettes, recreational drugs and artificial
food additives.
Work on maintaining a healthy body weight (many people with fatty liver disease
are overweight and malnourished).
Exercise regularly — shoot for doing physical activity for at least 30 minutes
a day.
4. Spend Time with People You Love
This
may or may not come as a surprise, but fostering good relationships is one of
the keys to long-term happiness and one best ways to ultimately beat stress.
It’s now well-supported by scientific studies, such as the 75 year-old “Harvard
Happiness Study,” that social connections to family, friends and community lead
people to be happier, physically healthier and to live longer lives than people
who are lonelier and more isolated. (6)
Considering
loneliness increases stress hormones and might turn down immunity and brain
functioning, being socially connected is important for supporting strong qi.
5.
Take Steps to Reduce Stress
By
now you’re probably realizing that stress is mostly to blame for qi deficiency
and even poor blood status. Research shows over and over again that stress can
lead to changes in the serum level of many hormones, including cortisol,
glucocorticoids, catecholamines, growth hormones, dopamine and prolactin. (7,
8)
Stress
relief looks different for every person, whether it’s exercising regularly to
blow off steam, reading or writing, using relaxing essential oils to help
balance hormones, spending time outdoors, meditating, or practicing healing
prayer. Do whatever works best for you, trying to schedule these practices into
your daily routine just like you would anything else that’s very important for
your health.
What
Determines Qi?
Qi
is both acquired at birth and earned throughout life. It depends on lifestyle
factors like the quality of diet, balance of how we spend our time, general
emotions, physical exercise and exposure to environmental pollutants. (9) It’s
also partially inherited from our parents and with us from the time of
conception, at which point we store it within our organs as it helps determine
our temperament, personality, body constitution and susceptibility to diseases.
How
Yin and Yang Affect Qi Stagnation
You’re
likely familiar with the black and white symbol called “yin and yang,” but did
you know that in the East this actually represents equanimity and the concept
of balance between opposing forces of life? (10) The yin yang meaning and
symbol date back to ancient China and were created to represent how we must
manage opposing but complementary forms of energy (such as work and rest) to
build healthy lives. Yin and yang in balance is at the heart of hormonal health
and strong immunity according to Eastern philosophy because it represents peace
of mind, nourishment and overall happiness.
The
kidneys and liver are fundamental roots of all yin and yang energy. They help
us absorb nutrients, disperse substances throughout the body, balance sex
hormones and eliminate waste. A healthy liver and kidneys therefore are tied to
fertility, longevity, healthy aging and mental clarity, according to Chinese
medicine.
A
major difference between Eastern and Western medicine is that in the East,
hormones are part of complex, interrelated functional systems throughout the
body. While yin and yang don’t exactly correspond to the two genders, yin
energy is said to encompass more typical feminine qualities, while yang energy
is more like those we think of as masculine traits.
Yin
can be thought of as the female sex hormones (like estrogen and progesterone)
since it cools the body down, nourishes the body by supplying nutrients to the
organs through blood, and helps the body rest and stay calm. On the other hand,
yang energy (sort of like testosterone) helps produce strength and heat,
motivation, stamina, and physical energy.
Signs
of yin deficiency can include:
dry
skin and hair
night sweats
excessive thirst and dry mouth or throat
muscle aches
weakness, especially in the knees or lower back
poor memory
anxiety, irritability, mood swings and being easily startled
restlessness, not getting good sleep or waking frequently through the night
On the opposite end of the spectrum, signs of yang deficiency typically
include:
low
core energy
low sexual energy
muscle pains or weakness
loss of strength
a drop in energy in the afternoon around 3 p.m.
anxiety, panic attacks and fear
cold feet and hands
general coldness of the body
Symptoms
of Qi Deficiency
From
an Eastern perspective, the human body is a part of the larger aspect of nature
and the governing laws that help keep things balanced. The body itself is a
microorganism that represents what’s going on around it — so it’s no surprise
that when things are hectic in our lives, our bodies suffer and become
off-kilter.
Someone
with good qi is likely to eat a nourishing diet, exercise in a moderate way
that helps him or her feel better as opposed to rundown, spend time with people
he or she loves, and to dedicate enough time to naturally relieving stress or
simply being alone. More often than not, this person has balanced qi and is
happy, healthy, calm and centered as a result — as opposed to frantic,
fatigued, angry or bitter.
Of
course, it’s normal to have stressful periods and to deal with situations that
alter your diet, schedule or sleep. But in general, building good qi means that
energy flows freely, and therefore bouncing back from stressful events,
illnesses or injuries is usually pretty easy. In this way, some experts
describe qi like a bank account: You deposit plenty of energy during the good
times so you’re better able to handle difficult situations and recover more
quickly when things get tough.
Hormonal
imbalances and digesitve problems such as liver disease can develop when our
reserves of energy drop too low. (11) Qi stagnation is said to occur when we no
longer have the resources available to “face the storm” and deal with
uncomfortable situations that arise. The liver and endocrine (hormonal) systems
become fatigued just like our muscles and tissue do. When qi is depleted,
symptoms can manifest both physically and mentally. For example, we might
recover more slowly from a cold or the flu, develop a mental disorder, or even
face a chronic disease.
Signs
and symptoms of qi deficiency can include:
thyroid
disorders
irregular periods
infertility
anxiety
fatigue
autoimmune disorders
higher susceptibility to infections
muscle aches and pains
allergies
liver disease
changes in appetite and weight
and much more
How Qi Deficiency Affects Blood Status and Liver Health
From
a Western perspective, qi deficiency is a primarily a result of too many stress
hormones circulating throughout the body. Excess stress hormones, such as
cortisol or sometimes adrenaline, can cause numerous side effects, including
all of those listed above.
An
overabundance of stress hormones depletes the natural balance of sex hormones,
which can disturb normal functions throughout the entire body. This includes
the hypothalamus in the brain, reproductive organs, liver and digestive
systems, lymphatic system, skeletal system and cardiovascular system. Because
they help counteract the effects of stress, practices like acupuncture, massage
therapy, qi gong and tai chi are used in TCM to restore balance. (12)
In
fact, some scientific studies have found that these practices actually bring
about positive hormonal changes in the body, which turn down harmful inflammation
and poor immune function. In one 2003 study involving 94 adults, the Center for
Integrative Medicine in South Korea found that short sessions of “qi therapy”
helped elicit positive psychological and physiological effects, such as
reducing anxiety and blood pressure. (13)
What
is qi therapy? It involves holistic practices, such as qi gong, which according
to the Qi Qong Research Center is “a powerful system of healing and energy
medicine from China … it incorporates art and science of using breathing
techniques, gentle movement, and meditation to cleanse, strengthen, and
circulate the life energy.” (14)
A
proper balance of sex hormones is important for building and maintaining strong
bones, a well-functioning heart, keeping inflammation at bay, and helping to
control energy levels, appetite and body weight. For example, estrogen, the
dominant female sex hormone, is needed for fertility, many heart functions and
building bone mineral density. Thyroid hormones are responsible for maintaining
a strong metabolism, healthy body weight, body temperature and sleep cycle.
In
TCM, blood stasis (called Xue Yu) is the term used for the pathology of many
disease that are caused by slowed-down circulation and static energy between
the liver and heart. (15) Stagnant blood caused from poor liver health over
time progresses to blood stasis, which is the root of most chronic illnesses.
Blood stasis is a lot like the Western term “inflammation,” since it’s observed
following development of hormonal imbalances, after surgery, or following
traumatic experiences and injuries.
While
the liver is the most impacted organ from stagnant blood, the heart, lung,
stomach and intestines can also suffer and contribute to stagnant qi. Qi
deficiency can develop slowly over time, but all the while many people in the
West never equate their health concerns with an underlying hormonal or energy
imbalance. After some time, qi (in order words, energy or hormonal balance) can
become so depleted that it becomes obvious and hard to ignore. For example, it
shows up in the form of general weakness, “brain fog” at work, sexual
dysfunction or mental impairments.
Qi
Deficiency Takeaways
In the U.S. and other Western nations, qi is much like what we think of as
bodily “energy,” which is why a qi deficiency can have a negative impact on our
health.
You can overcome qi deficiency by prioritizing sleep and rest, eating a
nourishing diet, reducing consumption of toxins that stress the liver, spending
time with people you love, and taking steps to reduce stress.
You’re likely familiar with the black and white symbol called “yin and yang,”
but did you know that in the East this actually represents equanimity and the
concept of balance between opposing forces of life? The concept is a large part
of qi.
Signs of yin deficiency include dry skin and hair; night sweats; excessive
thirst and dry mouth or throat; muscle aches; weakness, especially in the knees
or lower back; poor memory; anxiety, irritability, mood swings and being easily
startled; and restlessness, not getting good sleep or waking frequently through
the night. Signs of yang deficiency include low core energy; low sexual energy;
muscle pains or weakness; loss of strength; drop in energy in the afternoon
around 3 p.m.; anxiety, panic attacks and fear; cold feet and hands; and
general coldness of the body.
Building good qi means that energy flows freely, and therefore bouncing back
from stressful events, illnesses or injuries is usually pretty easy.
Qi stagnation is said to occur when we no longer have the resources available
to “face the storm” and deal with uncomfortable situations that arise. Signs
and symptoms of qi deficiency include: thyroid disorders, irregular periods,
infertility, anxiety, fatigue, autoimmune disorders, higher susceptibility to
infections, muscle aches and pains, allergies, liver disease, changesi n
appetite and weight, and much more.
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