by Dr. Josh Axe
Nearly 74 percent of medical appointments and 80 percent of emergency room visits end with the doctor jotting down a prescription.2 Medication is by far the most commonly used tool in Western medicine—with surgery coming in second—even though there are a number of ancient therapies, treatments, and lifestyle habits that can decrease pain, heal wounds, improve strength and balance, bolster mood, reduce stress and inflammation, and offer myriad other types of healing. These alternative therapies are far less expensive than most prescription meds—and have far fewer side effects.
Exercise is a perfect example. It is deeply embedded in ancient medical practice. In 600 BC, an Ayurvedic physician named Susruta was the first in recorded history to prescribe daily exercise to patients. He said that “diseases fly from the presence of a person habituated to regular physical exercise.” Hippocrates prescribed exercise to ancient Greeks as well, as did Galen for Romans in the sixteenth century.
But according to the CDC, only one-third of adults say their doctor has raised the topic of exercise3—which is absurd given its widely known and thoroughly documented benefits. Studies have shown that exercise reduces the risk of depression, anxiety, heart disease, stroke, type 2 diabetes, obesity, and many cancers. If it were a pill, it would be a billion-dollar pharmaceutical, and doctors would prescribe it to everyone.
And exercise is just one of a number of ancient approaches that can bolster overall wellness in times of health, give your body the strength it needs to fight disease, and help you get well more quickly if you do get sick.
Five qi-strengthening therapies that support sustained health and well-being
While Western treatments still dominate the medical landscape, a handful of ancient practices are gaining popularity as more and more people—within and outside the medical community—realize how effective they are. It’s still rare that a mainstream doctor will mention any of these options. But each of the following treatments strengthens qi and offers its own unique benefits. Like most ancient remedies, they target the root cause of problems, rather than fixing the most obvious symptom. As a result, they confer broad benefits that extend well beyond the apparent ailment.
Acupuncture. Developed by ancient Chinese practitioners about two thousand years ago, acupuncture spread to Japan and Korea over the next few centuries, and by the late 1600s, a handful of doctors in the West were starting to use it. Today in the United States there are at least thirty-five thousand licensed acupuncturists,4 a number that attests to its growing acceptance among the lay public, if not the medical establishment. In one study of people who used acupuncture, 45 percent initially tried the treatment because a friend or family member recommended it, while 27 percent had received a recommendation from a healthcare provider.5 As you probably know, acupuncturists insert tiny needles (so small you often don’t feel them at all) into the outer layer of your skin to stimulate certain well-defined points that lie along the fourteen major energy channels, known as meridians, in your body. Different conditions require different needle placement—but they all stimulate qi and can move blood and nutrients to an area to aid in healing. Most studies of acupuncture have focused on its potential for pain relief. For instance, Cochrane reviewed twenty-two trials (including nearly five thousand patients) using acupuncture to prevent migraines and concluded that it is as effective as commonly prescribed prophylactic drugs.6 It has also proved to be effective in those with chronic low back pain7 and neck pain.8 And in a 2018 review, an international team of researchers led by two scientists at Memorial Sloan Kettering Cancer Center concluded that acupuncture is effective for treating chronic musculoskeletal, headache, and arthritis pain; that treatment effects persist over time; and that “referral for a course of acupuncture treatment is a reasonable option for a patient with chronic pain.”9 Acupuncture can also be helpful for a variety of other conditions, including insomnia,10 cancer (it can help manage symptoms like nausea and pain in patients undergoing treatment),11 and postpartum depression.12 It also works well as a basic wellness strategy, because it improves digestion, bolsters immunity, balances hormones, and can protect you from the cold and flu and also relieve their symptoms. Chelsea and I go to our acupuncturist once or twice a month, whether we’re sick or not. Some insurance plans cover the treatment, so be sure to check before booking an appointment. To find a good acupuncturist, ask your doctor or friends for a referral. The American Academy of Medical Acupuncture has a list on its website as well (medicalacupuncture.org/Find-an-Acupuncturist).
Cupping. Used in China as early as 3000 BC, cupping uses special suction cups that are strategically placed on the skin to reduce pain and inflammation and bolster relaxation, well-being, and blood flow. Cupping works by expanding the capillaries, increasing blood circulation, and strengthening the flow of qi. Although cupping hasn’t been well studied, a literature review published in PLOS One concluded that the therapy can be effective for respiratory issues, like bronchitis, viral infections, and pneumonia, as well as shingles, Bell’s palsy (a form of facial paralysis), acne, herniated discs, and age-related wear and tear on the spine.13 Anecdotally, patients say it helps reduce pain and ease stress and tension, too—and increasing numbers of athletes are using it to bring blood flow to muscles to encourage recovery and repair. I attended the 2012 Olympics because in prior years I had been the physician for some of the professional swimmers, and a number of the swimmers I worked with—as well as Michael Phelps—were using cupping to heal their muscles and stay in peak competitive shape.
Gua sha. This ancient Chinese technique involves scraping the skin with a massage tool to stimulate blood flow. It’s usually performed on the legs, back, neck, butt, and arms, but there’s also a gentle version that can be helpful for facial skin. More research is needed, but it appears to be effective for a range of conditions. One study of forty-eight patients with chronic neck pain found it was more helpful in reducing pain than a heating pad,14 while another literature review found it was helpful for easing the symptoms of perimenopause.15 What’s more, a randomized, controlled trial published in Complementary Therapies in Clinical Practice reported that gua sha relieved symptoms in patients with diabetic peripheral neuropathy.16 Another randomized controlled trial determined that it relieved pain and improved overall health in patients with low back pain.17
Chiropractic. For thousands of years, medical practitioners have recognized the important role the spine and nervous system play in overall health. In fact, evidence of spinal manipulation dates back more than two thousand years to ancient Greece, when Hippocrates said, “Look well to the spine for the cause of disease.”18 In 1656, a book called The Complete Bone Setter described manipulative techniques as well.19 But the practice of chiropractic as we know it today began in the late 1800s. As I mentioned in chapter 5, Thomas Edison hypothesized, “The doctor of the future will give no medicine, but will interest his patient in the care of the human frame, in diet, and the cause and prevention of disease.” And this is what doctors of chiropractic aim to do: treat the spine, along with diet and lifestyle, to help the body heal naturally. As you probably know, chiropractors use hands-on adjustments of the spine to restore proper alignment, which can effectively treat a number of problems, including migraines,20 neck pain,21 and sciatica,22 constipation,23 and asthma.24 In addition, it’s great for low back pain, acid reflux, high blood pressure, and epilepsy—and it can help you avoid back surgery, according to a paper in Journal of the American Medical Association.25 Many professional sports teams have doctors of chiropractic on staff, because their treatments can enhance athletic performance, improve recovery, and prevent injuries. The reason: Aligning the spine can reset your nervous system to its healthy, natural state, which improves breathing, digestion, and organ function, and reduces inflammation. In effect, chiropractors remove unhealthy interference from the nervous system so patients’ bodies can heal and function in the way they were intended to. Many doctors of chiropractic are also highly trained in nutrition as well as certain types of ph
ysical therapy, because chiropractic colleges, unlike medical schools, include courses on these subjects in their curricula. In fact, there’s a unique form of chiropractic known as applied kinesiology that’s particularly effective. It combines chiropractic, nutrition, and acupressure, a practice that’s similar to acupuncture but uses manual pressure instead of needles. My friend, Dr. Christopher Motley, has had enormous success treating hypothyroidism, autoimmune disease, and Lyme disease and other chronic infections with this approach. To find a capable chiropractor, go to the International Chiropractors Association’s website, which has a list of licensed practitioners (chiropractic.org/find-a-doctor).
Red light therapy. Light therapy has ancient roots in various medical traditions, including those of Egypt, Greece, China, and India. In this contemporary version, low-power red light waves are emitted through the skin. (Red light is part of the visible spectrum and doesn’t penetrate the body as deeply as infrared, which is part of the invisible spectrum.) Red light, which doesn’t have age- and cancer-promoting UVA or UVB rays, can be absorbed to a depth of 8 to 10 millimeters, allowing it to penetrate into the dermis, the skin layer where most of your collagen—a vital component of youthful skin—resides. As a result, it can promote wound healing, tissue repair, and skin rejuvenation. It can also decrease inflammation.26 And because it seems to affect mitochondria, the energy-generating bodies in cells, it’s being studied for rehabilitation after stroke, traumatic brain injury, degenerative brain disease, and spinal cord injury.27
The 10 ancient habits that can maintain—and restore—your health
Exercise is at the top of the list of ancient lifestyle habits that confer health benefits. Find something you love, whether it’s walking, cycling, swimming, or kickboxing, and do it regularly. There are a number of other deeply restorative habits that are (or are becoming) widely available. I encourage you to explore these options to find ones that suit you and your lifestyle and provide the type of healing you need.
Yoga. The word yoga was first mentioned in the oldest sacred text of India, the Rig Veda. The fact that it is enormously popular today attests to its effectiveness. I’m a fan of this contemplative movement practice because it’s exercise with an intentional side. Moving through the poses helps you get in touch with your body—which parts are tight, where you’re holding tension—and stay centered in the present. As a result, it improves your balance, strength, and flexibility—both physically and emotionally. Here’s the impressive list of yoga’s benefits, according to the National Institute of Health’s National Center for Complementary and Integrative Health: stress relief, improved sleep, pain relief, reduced anxiety and depression, weight loss, and improved quality of life in people who are struggling with chronic disease.28 If you’re new to the practice, find a good teacher for your first few classes, so you can be sure you’re doing the poses correctly. After that, you can easily follow a yoga video at home.
Tai chi. One of ancient China’s early martial arts, this mind-body practice is often called moving meditation, because it’s a series of slow, gentle motions that are patterned after the movements of nature. The practice elevates qi, allowing you to feel rested yet energized. It is a wonderful option if you’re new to fitness, dealing with or recovering from an illness, or if you have physical challenges that prevent you from moving with ease. Traditionally, you perform the deliberate movements standing up, but you can easily do a modified seated version. Either way, it has innumerable benefits. Research shows it can improve balance and stability in older people and those with Parkinson’s, reduce pain in those with arthritis and fibromyalgia, and bolster mood in people with heart failure and cancer.29 Find a class online or, even better, check your local park or senior center for group classes.
Functional strength. You might not guess that building body strength has anything to do with your brain, but it actually affects both your mood and your brain structure in powerful ways—and it’s a great way to build qi. A study in Molecular Psychiatry found that six months of strength training improved cognition and increased the size of associated brain regions.30 Other research has shown it can relieve anxiety31 and depression.32 I like functional strength training because it doesn’t require a gym membership or any equipment. You just use your body weight to build strength and fitness, by doing moves like burpees, planks, and wall sits. (Online programs can show you how to do these moves, which you can tailor to suit your fitness level.) As with any exercise, start slowly and build strength gradually. The simple act of setting small goals—and meeting them—can be uplifting, too.
Walking in nature (“forest bathing”). Here’s a quick eye-opening exercise: Set down this book, step outside, look up at the sky, and take a few deep breaths. You feel a little different, right? More energetic, more focused, calmer, happier? There’s something about being in the natural world, as opposed to hunched over your computer, that releases feel-good chemicals in the brain and rebalances your body’s qi. And when you immerse yourself in nature, by walking in a local park or remote forest, you reap even more benefits. The Japanese have a particularly wonderful name for this: forest bathing. A study in the journal Environmental Health and Preventive Medicine found that people who strolled through a forest had lower blood pressure and levels of cortisol afterward than those who walked around a city.33 If you live in a city, a walk in the park or near a body of water can serve the same purpose. Immersing yourself as best you can in the natural world can reduce stress, improve your mood, bolster creativity, and enhance the activity of your immune system, too. What’s more, it can enhance your spiritual life, by inspiring feelings of awe, wonder, gratitude, and reverence, emotions that make you feel better and can motivate you to be more generous, cooperative, and kind.34
Relaxation and downtime. There’s a new health problem that’s afflicting more and more people in our fast-paced culture: burnout—the most modern example of qi deficiency. In a Gallup poll of nearly 7,500 full-time employees, 23 percent said they felt burned out at work very often or always, while another 44 percent felt that way sometimes—and that feeling has real health consequences.35 Burned-out employees are 63 percent more likely to take a sick day and 23 percent more likely to visit the emergency room.36 And Brazilian researchers found that burnout is a significant predictor of heart disease, headaches, gastrointestinal issues, and respiratory problems, as well as mortality in those younger than forty-five.37 You might have experienced this yourself. It’s something our ancestors didn’t have to contend with, but taking a page from their slower, less distracted lifestyle can give us the balance we need. The secret: Build relaxation into your day. Go outside at lunch, sit on a bench, and do nothing. Just watch the world go by. At night, instead of bingeing the latest Netflix series, get in bed and read a novel or relax in front of the fire or light some candles and soak in the tub. The Dutch call this idea niksen. This kind of relaxation can effectively counterbalance stress, and allowing your mind to wander also fosters creative problem solving—a gift that’s stifled in our always-on-the-go lives.38
Digital fasting. The average adult in the United States spends about eleven hours every day interacting with technology—whether it’s reading or watching something online, scrolling through social media, or listening to a podcast.39 Does that sound familiar? If you’re constantly tethered to technology, you never fully relax, and that’s hard on your body and mind. You undoubtedly already know this. In the American Psychological Association’s annual Stress in America survey, 18 percent of adults said technology use was a significant source of stress40—and stress drains qi. Not surprisingly, technology use has also been linked to depression, anxiety, and insomnia. So putting your phone and laptop aside for an hour, a day, a weekend, or a week can give your brain and body time to relax and rejuvenate, which allows your qi to recover as well. It also makes sense to purge your social media feeds of unsettling or irritating influences—and add uplifting ones. I did this, and it made a surprisingly noticeable difference in my day-to-day w
ell-being. Those little hits of anger and outrage add up. Protect yourself by replacing them with things that bring you joy.
Sleeping (and scheduling your life) according to your circadian body clock. Circadian rhythms are built-in physical, mental, and behavioral changes that occur naturally according to a daily cycle, like sleeping at night and being awake during the day. In Western medicine, circadian rhythms are viewed primarily through the lens of the sleep-wake cycle. But traditional Chinese medicine takes the concept much further, linking nearly every bodily function and organ to the time of day when it’s most energized. The twenty-four-hour circadian clock can be a helpful guide for planning your day and for understanding why you might feel a little off at one time or another. For instance, your heart energy is at its highest from 11 a.m. to 1 p.m., so that’s a good time to get together with loved ones and close friends, or to talk with them on the phone. Likewise, your large intestine becomes active between 5 a.m. and 7 a.m., making those hours an ideal time to wake up and ease into your day. TCM endorses a slow transition from sleep to waking. Meditating or praying first thing in the morning can allow your mind and body to ease into wakefulness and set a positive tone for the whole day. Take a look at the 24-Hour Circadian Clock chart to find a more in-depth tool for shaping your days.
In ancient times, people went to bed when it got dark and rose when it was light. Our bodies’ internal clocks are still set to those same circadian dials, even though we routinely ignore them. But there are reasons to be more mindful about getting seven to eight hours of sleep most nights. According to ancient Chinese medicine, you should be relaxing by 8 p.m. and sleeping by 11 p.m. One key reason: When you’re asleep, both your gallbladder, which controls your emotions and judgment, and your liver, which is responsible for emotional well-being, are undergoing repairs. When you sleep too little, both those organs suffer. Indeed, research shows that sleep deprivation impairs your ability to think clearly, and it makes you feel cranky, irritable, and depressed, which means you’re more likely to react negatively when something doesn’t go well.41 If your work or travel schedule doesn’t permit you to sleep within these hours, try to maintain the most consistent sleep schedule you can. So long as it has a regular schedule, the body is remarkably adaptable. One way to get more sleep, regardless of your sleep timing: Put your phone and devices away a couple of hours before bed and do something relaxing. The blue light emitted from screens can interfere with your natural sleep-wake cycle. That one change can help you live more in sync with your body’s natural circadian rhythms.