slice of squash
slice of squash

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
a white bowl filled with raisins on top of a wooden table
a white bowl filled with raisins on top of a wooden table

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.

baby carrots
baby carrots

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.
a white bowl filled with noodles and vegetables
a white bowl filled with noodles and vegetables
a pile of purple beets
a pile of purple beets
three lemons and three leaves on a marble surface
three lemons and three leaves on a marble surface
selective focus photography of red fruits
selective focus photography of red fruits
closeup photo of squash
closeup photo of squash
two green pear fruits on white textile
two green pear fruits on white textile
Cinnamon spice and star anise on a marble table
Cinnamon spice and star anise on a marble table
sliced watermelon on white plate
sliced watermelon on white plate

nourish

ener-qi

yin-vigorate

yang boost

detox

qi-force

cool aid

Recipes by Pattern