Chen Junru, director of the Wonderful TCM Clinic in Taiwan, shares how to enhance gut health and reduce inflammation.
Chronic inflammation weakens the body’s immunity, making it susceptible to viral and bacterial invasions, and is a precursor to various diseases. The gut is the body’s primary defense, and a healthy gut can help reduce chronic inflammation.
Chen Junru, director of the Wonderful TCM Clinic in Taiwan, shared on The Epoch Times’ “Health 1+1” program how to enhance gut health and reduce inflammation through dietary therapy.
Many diseases and conditions are linked to chronic inflammation, including obesity, high blood pressure, high cholesterol, high blood sugar, cardiovascular diseases, and even cancer. Chronic inflammation can be triggered by factors ranging from high-stress lifestyles to poor sleep quality, consumption of unhealthy fats, smoking, and excessive alcohol intake—all of which lead to a weakened immune system.
Furthermore, we are exposed to a variety of viruses and microorganisms every day. Inadequate sleep and fatigue weaken the immune system. This weakened state can lead to the development of certain conditions, such as hives, atopic eczema, nasal allergies, and severe immune reactions such as arthritis and vascular blockage. Over time, as the body struggles to effectively eliminate intruders, tumor cells can form, ultimately resulting in the development of cancer.
4 Types of People Prone to Inflammation
According to Ms. Chen, from a traditional Chinese medicine (TCM) perspective, there are four characteristics of people who are particularly susceptible to chronic inflammation:1. Blood and Qi Deficiency
This is a typical example of a chronic inflammatory constitution that causes people to experience fatigue.In traditional Chinese medicine, “qi” is the energy or power that constitutes life within the body, and all nutrients that supplement the body are collectively referred to as “blood.” The circulation of qi and blood maintains the stability of various tissues and organs. When there is an imbalance or deficiency of qi and blood in the body, diseases or other conditions may occur.
2. Phlegm-Damp Constitution
This often pertains to overweight people with conditions such as high cholesterol, high blood pressure, high blood lipids, and high uric acid levels. They tend to have a weaker immune system and are more prone to infections.3. Qi-Stagnation Constitution
This refers to people who experience high levels of stress and have poor sleep quality, leading to inadequate circulation of qi and blood in the body. Additionally, the accumulation of pent-up emotions can weaken their immune system over time.4. Blood Stasis Constitution
Blood stasis refers to poor blood circulation, which hinders white blood cells from promptly reaching inflamed areas in the body to eliminate foreign invaders. Over time, this can lead to stagnation in affected areas, making them more susceptible to chronic inflammation.The Significance of the Gut in Enhancing Immunity
Maintaining optimal gut health is crucial for reducing chronic inflammation. Compromised gut health reduces the number of defensive bacteria, hindering the ability of beneficial bacteria to combat harmful ones. Therefore, the state of the intestinal mucosa is closely linked to overall well-being.A
research review published in the Nutrients journal in 2021 stated that the human gut microbiome plays a crucial role in overall health. The microbiome is the complex community of microorganisms residing in the digestive system that influences various functions, including digestion, immune responses, and more. This community of bacteria, viruses, fungi, and other microorganisms interacts closely with the mucosal immune system and can affect local immune responses in the gut. And its influence isn’t limited to the gastrointestinal tract; studies suggest that it also has systemic implications, affecting broader immune responses throughout the body.
The first step to enhancing gut health is ensuring regular bowel movements, which facilitate the removal of harmful toxins from the body through the intestines. Ms. Chen shared a case in which she assisted her nearly 80-year-old father in reducing age spots on his face within 10 days. The Chinese herbal medicine she prescribed was intended to regulate the gut, but it also unexpectedly resulted in the reduction of age spots. This underscores the importance of a well-functioning gut in the body’s detoxification process. This is particularly crucial for overweight people with a phlegm-damp constitution.
Ms. Chen explained that traditional Chinese medicine frequently employs three therapeutic approaches, “sweating, vomiting, and purging,” to eliminate internal toxins and metabolic waste from the body. The first approach involves inducing sweat, and it’s often used during a fever or a common cold to help regulate body temperature. The second approach, vomiting, is less commonly used today.
Currently, the most commonly used approach is purging, which can be divided into two methods. The first method involves expelling undesirable substances from the body through the digestive system. Modern-day stresses and impaired intestinal peristalsis can lead to infrequent or incomplete bowel movements, resulting in the accumulation of substances such as excess cholesterol in the body. Regular elimination of what you consume each day is essential to prevent an increased burden on the body. The second method of purging involves expelling urea and certain metabolic waste products from the kidneys out of the body.
Natural Ways to Boost Immunity
Ms. Chen recommends incorporating five types of foods to enhance gut health and boost immunity.1. High-Fiber Vegetables and Fruits
High-fiber vegetables and fruits provide essential prebiotics for nurturing beneficial gut bacteria. Eating more of these foods can promote gut health. Ms. Chen emphasized the importance of staying well-hydrated when eating high-fiber vegetables and fruits, as these insoluble fiber compounds can accumulate and make it difficult for stool to pass.2. Whole Grains
Starchy foods rich in dietary fiber are also essential for gut health. It’s recommended to opt for whole grains such as brown rice and multigrain rice, which contain soluble fiber. This type of fiber not only supports the growth of beneficial gut bacteria but also enhances intestinal peristalsis, promoting bowel movement.3. Chinese Herbal Medicine
Many Chinese herbal medicines, derived from nature, also serve as a prebiotics, offering essentially food for gut probiotics. Ancient medical texts have long documented specific medicinal herbs that are beneficial for different organs. For example, herbs found in the traditional Chinese medicine formula ShenLing BaiZhu San (SLBZS) are recognized for their ability to improve the gastrointestinal system. Additionally, herbs such as hawthorn and tangerine peel can aid in the absorption of nutrients in the digestive tract.A
research review published in Trends in Food Science & Technology in April highlighted that Chinese yam has antioxidant and anti-inflammatory effects. It also offers benefits such as gastrointestinal protection, gut microbiota regulation, treatment of cardiac disease, blood sugar reduction, and anti-tumor effects.
The main components of SLBZS are Atractylodes macrocephala, Poria cocos, and Chinese yam. An
experiment conducted in 2021 using a rat model of ulcerative colitis found that SLBZS improved colonic lesions by reducing both macroscopic and microscopic colon injuries, enhancing antioxidant capacity, and regulating the gut microbiota, ultimately improving colon lesions.
4. High-Quality Fats
The Mediterranean diet, a well-established healthy eating plan, emphasizes the consumption of high-quality fats, such as olive oil. If you prefer high-temperature cooking methods such as frying and sautéing, Ms. Chen suggests using oils such as rice bran oil or camellia oil as alternatives. These oils not only are heat-resistant but also contain anti-inflammatory components, making them a healthier choice than animal fats rich in saturated fatty acids.
5. Fish Oil
Fish oil is beneficial for cardiovascular health as it can reduce the risk of cardiovascular blockages and possesses anti-inflammatory properties. It’s recommended to choose deep-sea fish oil that is free from oceanic heavy metal contamination.
6. Acupuncture
Acupuncture is another effective method for improving gut health. When performed by a professional traditional Chinese medicine practitioner, it can enhance the body’s circulation of qi and blood, thus promoting intestinal well-being.
According to TCM,
meridians are the channels through which energy flows in the human body. They are responsible for transporting qi and blood—the fundamental substances that constitute and sustain human life—throughout the body. The internal organs are connected to the body’s surface through these meridians. Along the meridians are specific points known as acupoints, which possess unique functions. By stimulating the corresponding acupoints through techniques such as acupuncture and massage, it’s possible to treat diseases related to specific organs.
7. Exercise
Exercise for stress reduction is essential for enhancing immunity. Ms. Chen recommends that people in high-stress work environments clear their minds by jogging for half an hour, which helps relax the brain and body. During exercise, many thoughts and insights may come to mind. Engaging in activities such as walking in the park, enjoying the beauty of nature, and practicing meditation and mindfulness are also excellent ways to relieve stress and improve the endocrine system.
Note: Some herbs mentioned in this article may be unfamiliar, but they are generally available in health food stores and Asian grocery stores. It’s important to note that treatment methods may vary depending on the individual. Consult with a health care professional for a specific treatment plan.