Qigong and the Microbiome

Does this ancient form of movement help the microbiome?

A few years ago, I began doing Qigong to help with stress and fatigue as part of my healing process after my tumor, which I discussed a few articles ago. Qigong, a traditional Chinese practice involving meditation, controlled breathing, and specific movements, is primarily known for its benefits to mental and physical health, including stress reduction, improved circulation, and enhanced immune function. I have found it incredibly useful to improve strength (I lost about 50% of my muscle mass and strength over several months) and help recover from anxiety.

Qigong has existed for several thousand years. Tai Chi is one form of Qigong. Tai Chi is the defense version, or form, of Qigong. Hundreds of movements focus on different body parts to move energy, or Qi, and can be blended into various programs that run from several minutes to over an hour. Many of these body parts or organ groups mirror acupuncture, such as the lungs, kidneys, and liver. Qigong involves breathing and intentional movements, forcing the participant to focus on both. This focus is a form of mediation that is part of the practice. Concentrating on breathing and movement can act as a sort of distraction, making it ideal for anxiety or stress.

As I have personally used Qigong to help my body heal, I have wondered if it benefits the microbiome. If you are familiar with Qigong, here is a video that got me into it:

1. Anxiety and Stress Reduction and the Microbiome

Qigong effectively reduces stress, and there is a well-established link between stress and the gut microbiome. (Wang et al, 2014) Chronic anxiety and stress can negatively impact the gut microbiome by altering its composition and function, potentially leading to dysbiosis (an imbalance in the microbial community). Stress, along with inflammation, is involved in a large proportion of health issues. Qigong might help maintain a healthier and more balanced microbiome by reducing stress.

2. Immune System Modulation

Qigong has been shown to influence the immune system positively. Since the gut microbiome plays a crucial role in modulating immune responses, practices that enhance immune function, like Qigong, might indirectly support a healthy microbiome by promoting a balanced immune environment that fosters beneficial microbial communities. Karen Van Dam noted in her 2020 paper, Individual Stress Prevention through Qigong, “Qigong is associated with increased numbers and functional activities of white blood cells, including lymphocytes, monocytes, and natural killer cells.” These benefits were among several others.

3. Improved Digestion

Qigong includes exercises and breathing techniques that enhance digestion and gastrointestinal function. A well-functioning digestive system is vital for maintaining a healthy microbiome. Improved digestion can lead to better nutrient absorption and a more favorable environment for beneficial gut bacteria. Qigong and similar mind-body exercises like yoga and meditation have been shown to benefit the digestive system, such as correcting and preventing dysbiosis. (Das et al., 2024)

4. Mind-Body Connection

The gut-brain axis, a two-way communication system between the gut and the brain, is most likely influenced by the mind-body connection that Qigong fosters. The gut-brain axis is crucial for maintaining gut health and, by extension, the microbiome. Practices that harmonize the mind and body, such as Qigong, could support this axis, promoting a healthier gut environment.

Xie et al.'s study on chronic fatigue syndrome will observe over 200 patients during a two-year period, which is expected to conclude in December 2024. The participants will perform a specific set of nine movements to measure the effects on the brain using MRI scans. The Qigong movements focus on the mid-section of the body and are said to calm the nerves and the digestive system, which can also lead to control anxiety, nervousness, and lack of sleep. The current paper examines the methods and supporting data from previous studies. (Xie et al., 2024)

Current Research and Limitations

While these indirect effects suggest that Qigong could positively influence the microbiome, direct research on the specific impact of Qigong on the microbiome is still in its early stages. Future studies are needed to explore this relationship more thoroughly, considering the growing understanding of how holistic practices can affect gut health. Wang et al. reviewed several studies and still noted, “Of the seven RCTs, only two used an appropriate sequence-generation method for randomization, and none reported adequate concealment of treatment allocation. This might have introduced selection bias. Moreover, blinding of outcome assessors was not used in any RCTs (randomized controlled trials), and thus detection bias might have been introduced.” (Wang et al, 2014)

In conclusion, while Qigong has not yet been proven to directly impact the microbiome, its benefits in stress reduction, immune function, and digestive health suggest that it has a positive effect. As an exercise routine, it has health benefits beyond the claims of the specific movements, such as reducing stress and releasing endorphins that regular exercise will offer, yet it is gentle and meditative. In the most basic sense, Qigong provides relatively simple movements so people of any age and in most health conditions can perform and get the benefit of exercise.

References

Chen, Y., Liu, T., Teia, F. K., & Xie, M. (2023). Exploring the underlying mechanisms of obesity and diabetes and the potential of Traditional Chinese Medicine: An overview of the literature. Frontiers in Endocrinology, 14, 1218880. https://doi.org/10.3389/fendo.2023.1218880

Chiang, E., Oberste, J., Tran, H., Duarte, A. P., Visconte, D., Hortillosa, A., ... & Castillo, I. (2022). Chinese Medicine for Colorectal Cancer. Chinese Medicine, 16(1). https://www.researchgate.net/publication/369554929_Chinese_Medicine_Colorectal_Cancer_Chiang_et_al_2023

Das, M., Thajuddin, N., Patra, S., & Pundir, M. (2024). Mind-body techniques on stress-induced gut microbiota dysbiosis in Asthmatics: A narrative review. Brain Behavior and Immunity Integrative, 5, 100040. https://doi.org/10.1016/j.bbii.2023.100040

Tao, W. W., Jiang, H., Tao, X. M., Jiang, P., Sha, L. Y., & Sun, X. C. (2016). Effects of Acupuncture, Tuina, Tai Chi, Qigong, and Traditional Chinese Medicine Five-Element Music Therapy on Symptom Management and Quality of Life for Cancer Patients: A Meta-Analysis. Journal of pain and symptom management, 51(4), 728–747. https://doi.org/10.1016/j.jpainsymman.2015.11.027 https://www.jpsmjournal.com/article/S0885-3924(16)00055-5/fulltext

Van Dam, K. (2020). Individual Stress Prevention through Qigong. International Journal of Environmental Research and Public Health, 17(19), 7342. https://doi.org/10.3390/ijerph17197342

Wang, C. W., Chan, C. H., Ho, R. T., Chan, J. S., Ng, S. M., & Chan, C. L. (2014). Managing stress and anxiety through qigong exercise in healthy adults: a systematic review and meta-analysis of randomized controlled trials. BMC complementary and alternative medicine, 14, 1-9. DOI: https://doi.org/10.1186/1472-6882-14-8 https://link.springer.com/article/10.1186/1472-6882-14-8

Xie, F., You, Y., Gu, Y., Xu, J., & Yao, F. (2024). Effects of the Prolong Life With Nine Turn-Method Qigong on Fatigue, Insomnia, Anxiety, and Gastrointestinal Disorders in Patients With Chronic Fatigue Syndrome: Protocol for a Randomized Controlled Trial. JMIR Research Protocols, 13(1), e53347. doi: 10.2196/53347