04. Nourishment
We are going to approach and explore the topic of “nourishment” in relation to the three regulators of qi - the breath, the body and the mind. Before we do this however, some rudimentary background knowledge will be useful. Because of this we have divided this article into two parts. In part one, we will discuss digestion according to Chinese Medicine, the nervous system and the mechanism of hunger. In part two, we will look at nourishment in relation to the three regulators of qi.
Part One: Digestion, The Nervous System & Hunger
Digestion According to Traditional Chinese Medicine
Qi plays a key role in the Traditional Chinese Medicine understanding of digestion and the body in general. In our article “What Is Qigong?”, qi is seen as an all pervasive underlying principle of reality. Because of this it is very useful for describing and understanding dynamic relations… and this is certainly true within the body. Qi provides a basis on which the biological processes of the body can develop as well as a clear understanding of the body’s interconnectedness with the outside world.
So let’s begin with the moment we put food in our mouth. Firstly our teeth chop and grind the food therby increasing the foods exposed surface area. This allows for our enzyme rich saliva to better mix with the food and for these enzymes to further break the food down. Then the food arrives in our stomach and digestive acids continue to break it down into a paste.
From this paste the spleen extracts what is called 谷气 Guqi (literally grain/food qi). Guqi/food qi is then refined and divided into 清气 Qingqi (Clear qi) and 浊气 Zhuoqi (Turbid qi). The Qingqi/Clear qi is transported from the middle burner (abdominal cavity) to the upper burner (thoracic cavity) while the Zhuoqi/Turbid qi is transported downward for further refining and extraction by the intestines and eventually excretion.
In the upper burner (thoracic cavity) the 清气 Qingqi (Clear qi) combines with 空气 Kongqi (Air qi) to create what is called 宗气 Zongqi (Ancestral qi, Gathering qi or sometimes referred to as Pectoral qi). This 宗气 Zongqi has an important function for the heart, lungs and throat. Zongqi is further blended with 元气 Yuanqi (Prenatal qi – the qi we receive at birth) as well as 肾气 Shenqi (kidney qi) to create 真气 Zhen Qi (real qi) and form blood. Zhen qi is the qi that flows through the meridians and can be further divided into 营气Yingqi (nutritive qi) which flows through the Yin meridians nourishing the organs and 卫气 Weiqi (Protective qi) which flows through the Yang meridians to the muscles, tendons and protects the body from external forces.
The Nervous System
The nervous system is one of the main modes of communication within the body. It not only connects our entire body (brains, heart, organs, muscles, etc) but it also receives information from the external environment via the sensory organs. It is intimately linked with the processes within our body as well as how we respond to and interact with the outside world. The nervous system can be broadly divided into two different systems with very contrasting ways of functioning. They are the Sympathetic Nervous System and the Parasympathetic Nervous System.
The Sympathetic Nervous System is active when we are responding to perceived threats… be they bears, tigers, earthquakes, cranky bosses, deadlines, annoying people, mobile phones, lost car keys, an overwhelming to do list etc. When this system is active the pituitary gland signals to the adrenal glands to release the hormones cortisol, adrenaline and norepinephrine. This increases the heart rate, releases glucose, boosts energy, diverts more blood to the muscles of the extremities, restricts blood flow to the inner organs and is generally associated with an alert mental state. It involves fast paced signals operating through the nerves running from the spinal cord. This state is commonly referred to as the ‘fight or flight’ response. In this state we are far more reactive to external stimuli and our brain is very active sending signals to the muscles and relevant “action” organs and glands. This is a wonderful response to have in times of need (stress helps us grow, adapt and improve) but when operating through the sympathetic nervous system for extended periods of time we begin to experience negative effects on the health of our minds and bodies.
The Parasympathetic Nervous System is quite the opposite. It is associated with a slower heart rate, increased gland activity, a relaxed mental state, less blood circulation to the extremities and more circulation to the vital, sexual and digestive organs. It involves slower paced signals that operate via the Vagus nerve. Interestingly when we are in this state the digestive organs and heart send more information to the brain than vice versa. In brief, the Parasympathetic Nervous System allows the body to bring itself back into homeostasis/balance. In contrast to the reactivity of the sympathetic nervous system, receptivity is more prevalent when operating in the parasympathetic nervous system.
Without even going into the three regulators of qi it’s easy to understand how the nervous system can play a crucial role in how well your body can digest food and nourish itself.
Hunger
How does hunger work? To begin with, we know that humans are creatures of habit. As such hunger and/or perceived hunger is closely linked with our circadian rhythms. If you’ve become accustomed to having your meals at certain times, then chances are when you miss a meal you will experience a perceived hunger whether your body physically needs nourishment or not.
Physically there are a number of things that let us know when it’s time to eat. First of all the parasympathetic nervous system monitors how full or empty the digestive system is as well as the nutrients that can be found there. This information travels up to the brain via the vagus nerve to the hypothalamus (a gland in the brain responsible for the body’s homeostasis).
Our hormones also signal to us when it’s time to eat. When food stores from our previous meal become depleted, our blood sugar and insulin levels drop. Our gut then produces a hormone called ghrelin which signals to our hypothalamus that we no longer have energy immediately available from the previous meal.
Conversely, signals from the stretched walls of a full stomach, hormones from a full small intestine and the renewed production of insulin by the spleen all let the hypothalamus know that we are full.
Now that we’ve looked at digestion according to TCM, the nervous system and hunger, let’s consider how we can apply the three regulators of Qi to how we eat.
Part Two: Nourishment and the Three Regulators of Qi
Breath
The first regulator of Qi is the breath. As we’ve seen from the Traditional Chinese Medicine perspective, the qi of the air needs to work with the qi of the food. Conscious breathing helps activate the parasympathetic nervous system and thus readies the body and mind for digestion. To begin with you can incorporate the breath more into your process of being nourished with your sense of smell. Smelling the ingredients as you prepare them stimulates your brain to release more saliva, more enzymes, prepares the digestive organs and in itself can be very enjoyable. Conscious breathing also helps slow down the process of eating and encourages conscious chewing. As Walt Whitman put it, “Chew your liquids and drink your solids”.
For a fun experiment close your eyes or have a silent blindfolded dinner. It’s amazing when you block out additional sensory information (be it the TV, a beeping mobile, fast paced music or your sense of sight) just how much additional presence one can give to the food, enhancing both the experience and health benefits.
Body
The second regulator is the body. Your posture will directly affect the position of your digestive organs as well as their ability to function. Slouching while eating will collapse the rib cage downwards putting pressure on the spleen and stomach and impairing their ability to separate the Guqi/Food qi into clear qi and turbid qi. Poor posture also puts extra pressure on the heart and lungs which then affects the intake of Kongqi/Air qi as well as the creation of Zong Qi/pectoral qi and Zhen Qi/Real qi. Learning to sit with good posture will enable the Yang part of the body (structural) to support the Yin side (nourishing) and allow for better digestion and refining of qi. Perhaps even worse than sitting with slouched posture, is not being relaxed and present with your food. This brings us to the third regulator…
The Mind
The mind … where is yours? Down the street or present with the food you eat? Are you thinking about the next thing on your to do list? Bored standing in a queue? Walking to your next meeting? Running to get the last bus? Or are you sitting in front of the TV or computer unaware of your surroundings? If any of the above apply to how you are eating, then it’s safe to say you are not getting the most out of what you are putting in.
Being in a state of stress (the Sympathetic Nervous System) has many detrimental effects on digestion. To begin with the spleen and stomach have less blood supply and will be impaired in their function of separating Guqi from the food. Next the adrenal glands and kidneys will be in overdrive and unable to supply the Yuanqi and Kidney qi needed to create Zong qi and Zhen qi. Last but not least, your mind will be in a state that is reactive to the external world as opposed to present to the subtler sensations of the body. In the long term this can leave the body malnourished, the immune system impaired and result in not being able to make good nutritional choices based on body wisdom.
The first thing to do is to create a relaxed and safe space to enjoy your meal. With too many distractions you won’t be able to give presence to your meal. Without a sense of safety it will be impossible to quiet the mind and switch from the Sympathetic Nervous System into the Parasympathetic Nervous System.
Now it’s time to relax, sit well, breathe well and be present. This alone is enough to start enjoying the healing benefits of each meal. Next, what is your intention behind the meal you are sitting down to? Is it just something to be done? Is it a celebration? Is it a moment of peace and appreciation?
As sitting down to a meal in a peaceful and present way becomes a habit, you may start to observe questions and understandings start to arise ...
- What is my relationship to this food?
- This food makes me burp.
- I become restless when I eat too much of this.
- I feel a little bit foggy when I eat too much of that.
- This doesn’t agree with my stomach at all.
- I love that I grew this food in my own garden!
- I always feel like fatty greasy food after work.
- I wonder how this food gets processed?
- I hate all this packaging they put on vegetables these days.
- Whenever I eat with that person they always want hamburgers!
- I wonder who grew these vegetables.
- I want to buy organic but it’s so expensive.
- I remember how my Mum used to make this dish.
- Are there chemicals on this?
- Are there hormones in that?
Allow your mind to become an observer of questions, feelings and concepts. As you do this try to remain impartial and avoid too much self-criticism and indulging in the minds chatter. Stay present in the experience.
Food is layered with so much information and so are we. Whether we are aware of it or not we are constantly creating a relationship with our food. What does your food bring to the relationship? What do you bring to the relationship? Both are important.
As much as possible eat simple organic foods that you can identify as food. Where possible eat locally and seasonally… Mother Nature is the greatest doctor and produces the right medicine (food) at the right time! Don’t put yourself in a box or be rigid with your choices either. Be adaptable, adjust and evolve in your journey … it’s meant to be enjoyable and playful!
One last note, men and women’s bodies function differently and nourishment is no exception. For women, the menstrual cycle has a huge impact on what feels nourishing during the follicle, ovulation, luteal and menstruation phases (see full article here). So ladies and gentlemen, pay attention and make subtle adjustments to support your unique needs.
Bon appettit or as they say in China 慢慢吃(manman chi) slowly, slowly eat!
