Most Tai Chi and/or Qigong practitioners know that from a Chinese perspective, sickness and illness is caused by imbalances in the flow of Qi (aka life energy). According to this perspective, all healing is mind-body medicine to rebalance life force energy (Qi). Excessive Yin or Yang energy can cause stagnation, impeded, blocked, or turbulent Qi and blood flow.
According to Traditional Chinese Medicine (TCM), balancing Yin and Yang will correct energy flow. TCM techniques include: Tai Chi, Qigong, acupuncture, acupressure, moxibustion, Qi breathing, meditation, and diet. Tai Chi has been recognized as a Complementary and Alternative Medicine (CAM) therapy which has been successful in treating many chronic conditions, such as anxiety, depression, multiple sclerosis, osteoarthritis, Parkinson disease, PTSD, rheumatoid and osteoarthritis, and fibromyalgia, to name a few. Tai Chi and Qigong practitioners also enjoy improved self-esteem, self-awareness, improved sleep, and immune response. These practices also reduce the effects of aging and inactivity.
In addition, Tai Chi and Qigong are meditative practices which helps improve digestion. Both use diaphragmatic breathing which (when done correctly) moves the diaphragm, this movement massages and stimulates both the abdominal and pelvic organs. This organ massaging helps reduce, and may prevent, digestive and bowel problems and disorders, such as irritable bowel and inflammatory bowel disease. We already know that deep breathing positively affects your parasympathetic nervous system.
Irritable bowel syndrome (IBS) is one of the most commonly diagnosed GI disorders. In fact, IBS affects between 4%-22% of the world population. It’s a functional gastrointestinal disorder (FGID) which produces abdominal pain and a change in bowel habits. Unfortunately, IBS is chronic and relapsing. It negatively impacts one’s “health-related” quality of life, as well as work productivity.
So what are gut microbiome? Gut microbiome reside in your small and large intestines and consists of microbes (bacteria, fungi, viruses, yeast) and genetic material found in our gastrointestinal (GI) tract. What you may not know is that the gut bacteria affect “everything from our digestion to our mental health.” People with different mood or mental health disorders have gut dysbiosis, meaning the composition of their gut microbiome and function is altered.
Psychological, physical, and metabolic stress impact your gut microbiome. It is estimated that there are about 100 trillion microbes inside our bodies. Not only do most live in our gut, 80% of our immune-producing cells live in our intestinal tract as well. Even a small change in your diet, your lifestyle, and/or a decrease in your stress will have a positive effect on your gut health. Tai Chi and Qigong benefit the “gut-brain-microbiome axis” and improves diversity, which helps produce serotonin, improving mood and decreasing inflammation.
Research
In the July 2017 issue of the Journal of Integrative Medicine, researchers undertook a meta-analysis of 14 studies on the martial art and gut microbiota. It is well known that Tai Chi improves immune function and inflammation of the gut. However, it may also affect gut microbiota “through vagal modulation and mediating the hypothalmic-pituitary-adrenal axis”. Research showed that Tai Chi was helpful for maintaining homeostasis, or balance in the gut. Not only was intestinal flora enhanced, there was also improvement in blood lipids (cholesterol and triglycerides) and blood pressure.
Many IBS patients turn to complementary methods because they are dissatisfied with their treatment. In July 2022, a 7 week, Virtual Tai Chi program was undertaken and published in Neurogastroneurology & Motility, to determine whether virtual Tai Chi was effective for treating patients with IBS-C (irritable bowel syndrome with constipation). Researchers noted improvement in IBS symptom severity, quality of life, GI anxiety, “abdominal distension, and psychological factors”.
Participants found the data collection burdensome, and a substantial number withdrew early in the study. Of those that completed the study, some appreciated the convenience of virtual training, while others did not. Some “found it difficult to follow a video and wanted in-person attention to their positioning and movement”. Those who completed the program were highly satisfied, except for the data collection burden. Overall program was “notable for improvements” in symptoms.
*Note: This is a valid point regarding virtual training, particularly today when so many people are learning from videos. Who corrects and guides you? A large portion of the population have poor self-awareness and proprioception. In addition, online learning, while it has many positives, doesn’t allow for social interaction.
So why does such a high percentage of the population has “gut problems”?
According to both a Western and Eastern doctor (see below), gut problems can be intensified by emotional imbalance due to unresolved problems from both past experiences, and ongoing stress issues. Eastern medicine believes stagnated Qi results from some, or all, of the following problems: genetics, certain medications, alcohol and other harmful substances. Both Tai Chi and Qigong can help emotional and Qi balance. Movements and abdominal breathing promote energy flow and learning and practicing the movements calms and stimulates the brain transmitters. The martial movements enhance your internal energy and you feel stronger. The key here is “regular practice” - I will bet you’ve heard this before!
Both doctors agree that people who “think too much, worry too much, plan too much, and fear too much” suffer excess tension and stress, which in turn results in negative emotions that (you probably guessed it), adversely impact their gut. True Wellness for Your Gut: How to Combine the Best of Western and Eastern Medicine for Optimal Digestion, Glucose Metabolism and Weight Control was written by Catherine Kurosu, MD, LAc and Aihan Kuhn, CMD, OBT, and published by YMAA Publication Center, in October of 2020. Of course, our stress was at an all-time high during this period of the pandemic.
So there you have it! How many times has stress and/or anxiety been mentioned regarding our gut health (GI system)?
So what are you waiting for? Start practicing!
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