What is a Qi Deficiency?
"Qi" is a vital concept in East Asian medicine. It is our "life force energy," and directly impacts, not only our energy levels, but the strength of our immune systems. Qi circulates throughout our bodies, and is directly impacted by the strength of our gut health. Besides having low energy, we most commonly see a qi deficiency manifest as digestive issues, like bloating, loose stools and nausea. With this pattern of imbalance, it’s also common to have a poor appetite, a lack of motivation and even depression. Over time, an untreated qi deficiency can often lead to Dampness & Phlegm, which can result in weight gain, congestion, and even joint pain.
Poor diet is the most common cause of digestive issues leading to a qi deficiency. This can include eating too much heavy, greasy, oily, or sugary foods; eating too much or too little, in general; or consuming too many “cold” foods and beverages, all of which can compromise our bodies' ability to properly assimilate the foods we consume.
Eastern medical systems, like Chinese medicine and Indian Ayurveda understand that it’s not “we are what we eat,” but “we are what we digest.” And while these ancient systems have stressed the importance of a strong digestive system for centuries, the Western medical community is beginning to understand - through research & clinical studies - how the health of our gut microbiome directly impacts things like our mental health, immunity, and more.
What Are Signs & Symptoms of a Qi Deficiency?
anxiety / worry
bloating & gas
bruising easily
cold feet & hands
cravings sweets
depression
difficulty waking in the morning
dizziness
dysmenorrhea (including prolonged bleeding)
fatigue
frequent urination
getting sick often
insomnia
infertility
lack of motivation
little or no appetite
loose stools (chronic)
muscle weakness
nausea
pale face
poor metabolism
reluctance to speak
scalloped edges of tongue
shortness of breath
spontaneous daytime sweating
undigested food in the stool
weak cough
weak voice
weight issues
What Causes a Qi Deficiency?
poor diet
excessive consumption of sugar, preservatives and greasy, fatty or fried foods
eating too many cold or raw foods
chronic overexertion
high emotional stress
worry & overthinking
mental strain / studying excessively
chronic illness
Types of Qi Deficiency:
spleen qi deficiency
lung qi deficiency
kidney qi deficiency
heart qi deficiency
stomach qi deficiency
How to Treat a Qi Deficiency?
LIFESTYLE ADJUSTMENTS:
→ Rest: Stress and overworking are incredibly depleting to the body. Rest is one of the best ways to replenish. Think in terms of proportions; if your stress is higher than usual, then more rest is going to help you stay balanced. Also, getting adequate sleep every night (7-8 hours) is imperative. If you struggle with insomnia, try acupuncture! We also like this melatonin.
→ Managing Stress: There's a strong connection between our gut and our mental health. Learning to manage stress, using tools like mindfulness or meditation, can be extremely beneficial.
→ Proper Exercise & Movement: While it's important to keep moving to prevent stagnation in the body, too much exercise or high-intensity workouts can actually deplete the body's qi. Keep exercises moderate and stick to activities that are enjoyable and low-impact, like walking, hiking, swimming, or dancing. Tai chi, qi gong, or gentle yoga are also excellent for qi deficiency.
DIET + NUTRITION
→ Supplementation: Certain supplements can aid a qi deficiency by boosting the immune system. It's best to consult a holistic healthcare provider, like an acupuncturist, naturopath or functional medicine doctor to determine if you have any nutrient deficiencies, like vitamin D or magnesium. We like Pure Encapsulations Magnesium Glycinate, Country Life Zinc, and Garden of Life Probiotics.
→ Dietary Adjustments: It's important to avoid cold and raw foods and iced beverages, and instead opt for warm and nourishing foods consumed consistently throughout the day. Avoid irregular or excessive eating, which can put a strain on the digestive system. Aim for protein in every meal, especially lean protein, like chicken, or plant-based protein, such as chickpeas, edamame, lentils, or tofu. Roasted root veggies and neutral/bland foods, like rice, are especially beneficial, in addition to the foods listed below.
What Foods are Best for Treating a Qi Deficiency?
Vegetables:
bell peppers, carrots, corn/polenta, garlic, leeks, microalgae (spirulina/chlorella), onions, oyster mushrooms, parsnips, peas, potatoes, pumpkin, shiitake mushrooms, squash, sweet potatoes, taro, turnips, yams, zucchini
Fruit:
cherries, coconut, dates, figs, grapes, longan, raisins
Grains:
amaranth, millet, oats, quinoa, rice
Nuts & Seeds:
walnuts
Beans & Legumes:
black beans, chickpeas, kidney beans, lentils, peanuts, tempeh, tofu
Herbs & Spices:
cayenne, cinnamon, fennel, ginger, ginseng, huang qi (astragalus), licorice, nutmeg
Beverages & More:
almond milk, blackstrap molasses, fermented foods and drinks (kimchi, sauerkraut, kefir, kombucha), royal jelly
Animal Protein*:
anchovies, chicken, goat cheese, lamb, mackerel, quail, ricotta cheese, tuna
*Meat is not used in any of our recipes, however, these animal products can be added to any recipe. For qi deficiency patterns, animal protein is highly recommended for replenishment, if there are no dietary restrictions.
nourish
ener-qi
yin-vigorate
yang boost
detox
qi-force
cool aid
Recipes by Pattern