Improve Balance and Mobility and Prevent Falls in Parkinson’s Disease Patients with Tai Chi

Improve Balance and Mobility and Prevent Falls in Parkinson’s Disease Patients with Tai Chi

 

By John M. de Castro, Ph.D.

 

“There is still so much to learn from research about exactly how exercise improves the physical and mental well-being of people with living with Parkinson’s disease, as well as which combinations or activities yield the best outcomes, but there is no doubt whatsoever that exercise remains one of the best therapies for preserving and enhancing quality of life.” – Davis Phinney

 

Parkinson’s Disease (PD) is an incurable progressive degenerative disease of the central nervous system. The condition is caused by the death of nerve cells in the brain that produce the neurotransmitter dopamine. There are around seven million people worldwide and one million people in the U.S. living with PD and about 60,000 people are diagnosed with PD every year. PD is associated with aging as the vast majority of patients are diagnosed after age 50. In fact, it has been speculated that everyone would eventually develop PD if they lived long enough.

 

Its physical symptoms include resting tremor, slow movements, muscle rigidity, problems with posture and balance, loss of automatic movements, and slurring of speech. PD itself is not fatal but is often associated with related complications which can reduce life expectancy, such as falls, choking, and cardiovascular problems. Parkinson’s Disease (PD) also has psychological effects, especially cognitive decline, anxiety, and depression. All of these symptoms result in a marked reduction in the quality of life.

 

There are no cures for Parkinson’s Disease or even treatments to slow its progression. There are only treatments that can produce symptomatic relief. So, there is a need to discover new and different treatments. Mindfulness training has been found to improve the psychological symptoms and the quality of life with PD patients.  In addition, Tai Chi practice has been shown to improve the symptoms of Parkinson’s Disease. Hence, Tai Chi  may be an excellent treatment for the symptoms of Parkinson’s Disease.

 

In today’s Research News article “Effects of Tai Chi Exercise on Reducing Falls and Improving Balance Performance in Parkinson’s Disease: A Meta-Analysis.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6409066/), Liu and colleagues review, summarize, and perform a meta-analysis on the effectiveness of Tai Chi practice to improve balance and mobility and reduce falls in Parkinson’s Disease (PD) patients. They found and reviewed 5 published randomized controlled trials that compared Tai Chi practice to no intervention, stretching/resistance training, and walking control conditions.

 

They report that the trials found that in comparison to baseline and the control conditions Tai Chi  practice significantly improved balance and functional mobility in the Parkinson’s Disease patients and reduced the number who experienced a fall. This is important as the compromised motor ability of patients with Parkinson’s Disease makes them much more vulnerable to falls and the resultant compromised health. By improving balance and mobility in these patients Tai Chi practice produces enhanced health and well-being.

 

The results of the published research strongly suggests that Tai Chi  practice should be routinely prescribed for patients with Parkinson’s Disease. Tai Chi is a gentle and safe mindfulness practice. It is appropriate for all ages including the elderly and for individuals with illnesses that limit their activities or range of motion. It is inexpensive to administer, can be performed in groups or alone, at home or in a facility, and can be quickly learned. In addition, it can be practiced in social groups. This can make it fun, improving the likelihood of long-term engagement in the practice. So, Tai Chi practice would appear to be an excellent gentle practice to improve the well-being of patients with Parkinson’s Disease.

 

So, improve balance and mobility and prevent falls in Parkinson’s Disease patients with Tai Chi.

 

Daily Tai Chi practice is extremely helpful to those with chronic ailments and illnesses like cancer, heart disease, stroke, Parkinson’s, Alzheimer’s, osteoporosis, peripheral neuropathy, respiratory problems and irritable bowel syndrome to name a few,” – Mwezo

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Liu, H. H., Yeh, N. C., Wu, Y. F., Yang, Y. R., Wang, R. Y., & Cheng, F. Y. (2019). Effects of Tai Chi Exercise on Reducing Falls and Improving Balance Performance in Parkinson’s Disease: A Meta-Analysis. Parkinson’s disease, 2019, 9626934. doi:10.1155/2019/9626934

 

Abstract

Introduction

Parkinson’s disease (PD) is a common neurodegenerative disorder that may increase the risk of falls, functional limitation, and balance deficits. Tai Chi was used as an option for improving balance in people with PD. The aim of this meta-analysis was to evaluate the effects of Tai Chi on falls, balance, and functional mobility in individuals with PD.

Method

The literature search was conducted in PubMed, the Cochrane Library, CINAHL, PEDro, Medline, Embase, sportDISCUS, Trip, and the National Digital Library of Theses and Dissertations in Taiwan. Randomized controlled trials (RCTs) analyzing the effects of Tai Chi, compared to no intervention or to other physical training, on falls, functional mobility, and balance in PD patients were selected. The outcome measurements included fall rates, Berg Balance Scale (BBS), Functional Reach (FR) test, and the Timed Up and Go (TUG) test. Two reviewers independently assessed the methodological quality and extracted data from the studies using the PEDro scale.

Results

Five RCTs that included a total of 355 PD patients were included in this review. The quality of evidence in these studies was rated as moderate to high. Compared to no intervention or other physical training, Tai Chi significantly decreased fall rates (odds ratio = 0.47, 95% confidence interval (CI) 0.30 to 0.74, and p=0.001) and significantly improved balance and functional mobility (BBS mean difference (MD) = 3.47, 95% CI 2.11 to 4.80, and p < 0.001; FR MD = 3.55 cm, 95% CI 1.88 to 5.23, and p < 0.001; TUG MD = −1.06 s, 95% CI −1.61 to −0.51, and p < 0.001) in people with PD.

Conclusion

This meta-analysis provides moderate- to high-quality evidence from five RCTs that Tai Chi could be a good physical training strategy for preventing falls and improving balance and functional mobility in people with PD.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6409066/

 

Improve Glucose Control in Type 2 Diabetes with Tai Chi Practice

Improve Glucose Control in Type 2 Diabetes with Tai Chi Practice

 

By John M. de Castro, Ph.D.

 

“Gentle exercise has been shown by studies to prevent diabetes in 60 percent of cases. Therefore, since tai chi is a gentle exercise, we can assume that it’s effective in preventing and improving the control of diabetes.” – Paul Lam

 

Diabetes is a major health issue. It is estimated that 30 million people in the United States have diabetes and the numbers are growing. Type 2 Diabetes results from a resistance of tissues, especially fat tissues, to the ability of insulin to promote the uptake of glucose from the blood. As a result, blood sugar levels rise producing hyperglycemia. Diabetes is the 7th leading cause of death in the United States. In addition, diabetes is heavily associated with other diseases such as cardiovascular disease, heart attacks, stroke, blindness, kidney disease, and circulatory problems leading to amputations. As a result, diabetes doubles the risk of death of any cause compared to individuals of the same age without diabetes.

 

Type 2 diabetes is a common and increasingly prevalent illness that is largely preventable. One of the reasons for the increasing incidence of Type 2 Diabetes is its association with overweight and obesity which is becoming epidemic in the industrialized world. Qigong and Tai Chi have been practiced for thousands of years with benefits for health and longevityQigong and Tai Chi trainings are designed to enhance function and regulate the activities of the body through controlled breathing, mindful concentration, and gentle movements. Diet and exercise are prescribed to treat Type 2 Diabetes.

 

Qigong and Tai Chi are gentle exercises that are potentially useful in treating Type 2 Diabetes. There are many forms of mindful movement and practice can occur with different frequencies and durations. It would be useful to know what types and durations of Tai Chi practice were best for the treatment of Type 2 Diabetes. In today’s Research News article “Different training durations and styles of tai chi for glucose control in patients with type 2 diabetes: a systematic review and meta-analysis of controlled trials.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6419417/), Xia and colleagues review, summarize, and perform a meta-analysis of the published controlled research literature on the effectiveness of different types and durations of Tai Chi practice for the treatment of Type 2 Diabetes.

 

They identified 17 research studies that included a comparison, control, group. They report that the research finds that in general Tai Chi practice produces significant improvements in the metabolic profile of Type 2 Diabetes patients including a significant reduction in fasting blood glucose levels, plasma HbA1c, total cholesterol, triglycerides, and body mass index (BMI). For fasting blood glucose levels, plasma HbA1c these reductions were greatest when Tai Chi had been practiced for at least 3 months. These differences were not significant for Yang style movements of Tai Chi, but were significant for other Tai Chi styles.

 

These results suggest that only certain styles of Tai Chi practiced for at least 3 months are effective in treating Type 2 diabetes. These are useful findings that further clarify what are the most effective parameters for Tai Chi practice for treating Type 2 diabetes. It is important to recognize that Tai Chi is a gentle and safe exercise that is appropriate for all ages including the elderly and for individuals with illnesses. Also, Tai Chi is inexpensive to administer, can be performed in groups or alone, at home or in a facility, and can be quickly learned. In addition, it can be practiced in social groups. This can make it fun, improving the likelihood of long-term engagement in the practice. So, Tai Chi practice would appear to be an almost ideal gentle exercise to treat Type 2 Diabetes.

 

So, improve glucose control in Type 2 Diabetes with Tai Chi practice.

 

“According to two small studies, Tai Chi exercises can improve blood glucose levels and improve the control of type 2 diabetes and immune system response.” – Anna Sophia McKenney

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Xia, T. W., Yang, Y., Li, W. H., Tang, Z. H., Li, Z. R., & Qiao, L. J. (2019). Different training durations and styles of tai chi for glucose control in patients with type 2 diabetes: a systematic review and meta-analysis of controlled trials. BMC complementary and alternative medicine, 19(1), 63. doi:10.1186/s12906-019-2475-y

 

Abstract

Background

Physical activity is an important part of the diabetes management plan. However, the effects caused by different training durations and styles of Tai Chi have not been evaluated. We conducted an updated systematic review of the effects of Tai Chi on patients with type 2 diabetes based on different training durations and styles.

Methods

We performed a search for Chinese and English studies in 8 databases. Two reviewers independently selected the eligible trials and conducted a critical appraisal of the methodological quality.

Results

Seventeen trials were included. Tai Chi was found to have reduced fasting blood glucose (FBG) [SMD = − 0.54, 95% CI (− 0.91, − 0.16), P = 0.005] and HbA1c [SMD = − 0.68, 95% CI (− 1.17, − 0.19), P = 0.006] overall, compared with a control group. Considering the subgroup analysis, the pooled results showed that 24 movements or Yang-style Tai Chi did not significantly reduce FBG after a duration of ≤3 months [SMD = − 0.46, 95% CI (− 1.42, 0.50), P = 0.35] or > 3 months [SMD = − 0.50, 95% CI (− 1.49, 0.49), P = 0.32], nor did it reduce HbA1c [SMD = − 1.22, 95% CI (− 2.90, 0.47), P = 0.16] after a duration > 3 months in all studies. However, other styles of Tai Chi significantly reduced FBG [SMD = − 0.90, 95% CI (− 1.28, − 0.52), P < 0.00001] and HbA1c [SMD = − 0.90, 95% CI (− 1.28, − 0.52), P < 0.00001] after a duration > 3 months, while no significant reduction in FBG [SMD = − 0.34, 95% CI (− 0.76, 0.08), P = 0.12] or HbA1c [SMD = − 0.34, 95% CI (− 0.76, 0.08), P = 0.12] was found after a duration ≤3 months.

Conclusions

Tai Chi seems to be effective in treating type 2 diabetes. Different training durations and styles result in variable effectiveness. The evidence was insufficient to support whether long-term Tai Chi training was more effective.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6419417/

 

Improve Major Depression with Qigong Practice

Improve Major Depression with Qigong Practice

 

By John M. de Castro, Ph.D.

 

“One of the best things we can do for depressives is to give them hope.  And there is abundant hope.  Qigong provides a viable, practical, and economical solution to depression.  It can also be used alongside traditional treatment methods.” – Sifu Anthony Korahais

 

Clinically diagnosed depression is the most common mental illness, affecting over 6% of the population. Major depression can be quite debilitating. Depression can be difficult to treat and is usually treated with anti-depressive medication. But, of patients treated initially with drugs only about a third attained remission of the depression. After repeated and varied treatments including drugs, therapy, exercise etc. only about two thirds of patients attained remission. But drugs often have troubling side effects and can lose effectiveness over time. In addition, many patients who achieve remission have relapses and recurrences of the depression. Even after remission some symptoms of depression may still be present (residual symptoms).

 

Being depressed and not responding to treatment or relapsing is a terribly difficult situation. The patients are suffering and nothing appears to work to relieve their intense depression. Suicide becomes a real possibility. So, it is imperative that other treatments be identified that can relieve the suffering. Mindfulness training is an alternative treatment for depression. It has been shown to be an effective treatment for depression and its recurrence and even in the cases where drugs fail.  Mindful Movement practices such as Qigong and Tai Chi have been found to be effective for depression. Research has been accumulating. So, it is important to step back and examine what has been learned regarding the application of Qigong practice for major depression.

 

In today’s Research News article “Qigong-Based Therapy for Treating Adults with Major Depressive Disorder: A Meta-Analysis of Randomized Controlled Trials.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6427394/), Guo and colleagues review, summarize and perform a meta-analysis of the effectiveness of Qigong practice in the treatment of major depression.

 

They reported on seven controlled trials. The research found that Qigong practice produces a significant reduction in depression compared to either active or passive control conditions. Qigong practice was also found to increase the response and remission rates for major depression. The research, however, did not identify how Qigong practice produces this relief of major depression. This will be for future research to investigate.

 

It is important to note that Qigong is not strenuous, involves slow gentle movements, and is safe, having no appreciable side effects, it is appropriate for all ages including the elderly and for individuals with illnesses that limit their activities or range of motion. It is also inexpensive, can be practiced virtually anywhere, at any time, alone or in groups, and does not require a trained therapist. Hence Qigong practice would appear to be an excellent non-pharmacological treatment for major depression.

 

So, improve major depression with Qigong practice.

 

“Qi Gong is one path for overcoming depression that has no harmful side effects. Furthermore, it can coincide with any other course of intervention or treatment.” – Lee Holden

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Lijuan Guo, Zhaowei Kong, Yanjie Zhang. Qigong-Based Therapy for Treating Adults with Major Depressive Disorder: A Meta-Analysis of Randomized Controlled Trials. Int J Environ Res Public Health. 2019 Mar; 16(5): 826. Published online 2019 Mar 7. doi: 10.3390/ijerph16050826

 

Abstract

This current meta-analysis review was conducted to examine the effectiveness of Qigong-based therapy on individuals with major depressive disorder. Six electronic databases (PubMed, PsycINFO, Cochrane Library, and Web of Science, Chinese National Knowledge Infrastructure, and Wangfang) were employed to retrieve potential articles that were randomized controlled trials. The synthesized effect sizes (Hedges’ g) were computerized to explore the effectiveness of Qigong-based therapy. Additionally, a moderator analysis was performed based on the control type. The pooled results indicated that Qigong-based therapy has a significant benefit on depression severity (Hedges’ g = −0.64, 95% CI −0.92 to −0.35, p < 0. 001, I2= 41.73%). Specifically, Qigong led to significantly reduced depression as compared to the active control groups (Hedges’ g = −0.47, 95% CI −0.81 to −0.12, p = 0.01, I2 = 22.75%) and the passive control groups (Hedges’ g = −0.80, 95% CI −1.23 to −0.37, p < 0.01, I2 = 48.07%), respectively. For studies which reported categorical outcomes, Qigong intervention showed significantly improved treatment response rates (OR = 4.38, 95% CI 1.26 to 15.23, p = 0.02) and remission rates (OR = 8.52, 95% CI 1.91 to 37.98, p= 0.005) in comparison to the waitlist control group. Conclusions: Qigong-based exercises may be effective for alleviating depression symptoms in individuals with major depressive disorder. Future well-designed, randomized, controlled trials with large sample sizes are needed to confirm these findings.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6427394/

 

Improve Sleep and Reduce Insomnia with Mindfulness

Improve Sleep and Reduce Insomnia with Mindfulness

 

By John M. de Castro, Ph.D.

 

Given the absence of side effects and the positive potential benefits of mindfulness that extend beyond sleep, we encourage people with chronic insomnia, particularly those unable or unwilling to use sleep medications, to consider mindfulness training.” – Cynthia Gross

 

Modern society has become more around-the-clock and more complex producing considerable pressure and stress on the individual. The advent of the internet and smart phones has exacerbated the problem. The resultant stress can impair sleep. Indeed, it is estimated that over half of Americans sleep too little due to stress. As a result, people today sleep 20% less than they did 100 years ago. Not having a good night’s sleep has adverse effects upon the individual’s health, well-being, and happiness. It has been estimated that 30 to 35% of adults have brief symptoms of insomnia, 15 to 20% have a short-term insomnia disorder, and 10% have chronic insomnia

 

Insomnia is more than just an irritant. Sleep deprivation is associated with decreased alertness and a consequent reduction in performance of even simple tasks, decreased quality of life, increased difficulties with memory and problem solving, increased likelihood of accidental injury including automobile accidents, and increased risk of dementia and Alzheimer’s disease. It also can lead to anxiety about sleep itself. This is stressful and can produce even more anxiety about being able to sleep. About 4% of Americans revert to sleeping pills. But these do not always produce high quality sleep and can have problematic side effects. So, there is a need to find better methods to treat insomnia. Mindfulness-based practices have been reported to improve sleep amount and quality and help with insomnia.

 

In today’s Research News article “The Effect of Mind-Body Therapies on Insomnia: A Systematic Review and Meta-Analysis.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6393899/ ), Wang and colleagues review, summarize and perform a meta-analysis of the effects of mind-body practices on sleep. They uncovered 49 studies employing meditation, tai chi, qigong, and yoga practices and measuring sleep.

 

They report that the published studies found that meditation, tai chi, qigong, and yoga practices significantly reduced insomnia and improved the quality of sleep particularly when compared to no-treatment control groups. They also report that the benefits of the mind-body practices were greater in healthy individuals than in clinical populations. These significant effects were obtained by subjective reports, while objective sleep diary and actigraph measures were not significant.

 

These are interesting results that suggest that mind-body practices significantly improve the participants evaluations of the quality of sleep and insomnia. This is important as individuals in modern society tend not to get sufficient sleep and adequate sleep is important to the psychological and physical well-being of the individual and their performance during the day. Engaging in these mind-body practices of meditation, tai chi, qigong, and yoga practice have been shown to have many other benefits in addition to the improvement of sleep.

 

So, improve sleep and reduce insomnia with mindfulness.

 

“Insomnia is a disorder of cognitive and physiological hyperarousal, which mindfulness addresses.” – Aya Brackett

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Wang, X., Li, P., Pan, C., Dai, L., Wu, Y., & Deng, Y. (2019). The Effect of Mind-Body Therapies on Insomnia: A Systematic Review and Meta-Analysis. Evidence-based complementary and alternative medicine : eCAM, 2019, 9359807. doi:10.1155/2019/9359807

 

Abstract

Background/Purpose

Sleep plays an important role in individuals’ health. The functions of the brain, the cardiovascular system, the immune system, and the metabolic system are closely associated with sleep. As a prevalent sleep disorder, insomnia has been closely concerned, and it is necessary to find effective therapies. In recent years, a growing body of studies has shown that mind-body therapies (MBTs) can improve sleep quality and ameliorate insomnia severity. However, a comprehensive and overall systematic review has not been conducted. In order to examine the effect of MBTs on insomnia, we conducted a systematic review and meta-analysis evaluating the effects of MBTs on sleep quality in healthy adults and clinical populations.

Methods

PubMed, EMBASE, the Cochrane Library, and review of references were searched up to July 2018. English language studies of all designs evaluating the effect of MBTs on sleep outcomes in adults with or without diseases were examined. To calculate the SMDs and 95% CIs, we used a fixed effect model when heterogeneity was negligible and a random effect model when heterogeneity was significant.

Results

49 studies covering 4506 participants published between 2004 and 2018 were identified. Interventions included meditation, tai chi, qigong, and yoga which lasted 4 to 24 weeks. The MBTs resulted in statistically significant improvement in sleep quality and reduction on insomnia severity but no significant effects on sleep quantity indices, which were measured by sleep diary or objective measures. We analyzed the effects of tai chi and qigong separately as two different MBTs for the first time and found that qigong had a slight advantage over tai chi in the improvement of sleep quality. Subgroup analyses revealed that the effect of MBTs on sleep quality in healthy individuals was larger than clinical populations. The effect of MBTs might be influenced by the intervention duration but not the frequency.

Conclusions

MBTs can be effective in treating insomnia and improving sleep quality for healthy individuals and clinical patients. More high-quality and well-controlled RCTs are needed to make a better conclusion in further study.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6393899/

 

Improve Osteopenia and Osteoporosis with Tai Chi

Improve Osteopenia and Osteoporosis with Tai Chi

 

By John M. de Castro, Ph.D.

 

“There are many ways that tai chi helps people with osteoporosis. An excellent study showed tai chi slowed down the loss of bone density approximately three fold.” – Paul Lam

 

Bone is living tissue that, like all living tissues, is constantly being broken down and replaced. Osteopenia and Osteoporosis occur when the creation of new bone doesn’t keep up with the removal of old bone. This results in a loss of bone mass, causing bones to become weak and brittle. It can become so brittle that a fall or even mild stresses like bending over or coughing can cause a fracture. These fractures most commonly occur in the hip, wrist or spine. Osteoporosis is estimated to affect 200 million women worldwide. In the United States 54 million adults over 50 are affected by osteoporosis and low bone mass. Osteoporosis takes a huge personal and economic toll. The disability due to osteoporosis is greater than that caused by cancers and is comparable or greater than that lost to a variety of chronic diseases, such as arthritis, asthma and high blood pressure related heart disease.

 

The most common treatments for osteoporosis are drugs which slow down the breakdown of bone, combined with exercise. The side effects of the drugs are mild, including upset stomach and heartburn. But there is a major compliance problem as the drugs must be taken over very long periods of time. In fact, only about a third of patients continue to take their medications for at least a year. Even when drugs are taken, exercise is recommended to improve bone growth. Indeed the mindful movement exercise of yoga has been shown to improve osteoporosis. The ancient mindful movement technique Tai Chi is a very safe form of gentle exercise that is beneficial for the prevention and treatment of osteoporosis. With accumulating evidence it is a good idea to step back and summarize what is known about the application of Tai Chi practice for the treatment of osteoporosis.

 

In today’s Research News article “Tai chi for treating osteopenia and primary osteoporosis: a meta-analysis and trial sequential analysis. Clinical interventions in aging.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6322510/ ), Zhang and colleagues review, summarize and perform a meta-analysis of the published research literature regarding the application of Tai Chi practice for the treatment of osteopenia and osteoporosis. They discovered 15 published randomized controlled trials.

 

They found that the research studies reported that Tai Chi practice produced a significant increase in bone mineral density and bone gla protein. In addition, Tai Chi practice produced a significant reduction in pain from osteoporosis. These are positive and encouraging results but the authors caution that the quality of the studies was not high and that larger better controlled trials are needed.

 

Tai Chi is gentle and safe mindfulness practice. It is appropriate for all ages including the elderly and for individuals with illnesses that limit their activities or range of motion. It is inexpensive to administer, can be performed in groups or alone, at home or in a facility, and can be quickly learned. In addition, it can be practiced in social groups. This can make it fun, improving the likelihood of long-term engagement in the practice. So, Tai Chi practice would appear to be an excellent gentle mindfulness training and light exercise to improve bone density in patients with osteopenia and osteoporosis.

 

So, improve osteopenia and osteoporosis with Tai Chi.

 

“Tai chi has lots of potential benefits that are well-proven. Even if its direct effects on bone strength and quality are limited, it can still help prevent fractures because it improves balance, neuromuscular coordination and postural stability, thus reducing the risk of falls.” – Berkeley Wellness

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are e also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Zhang, Y., Chai, Y., Pan, X., Shen, H., Wei, X., & Xie, Y. (2019). Tai chi for treating osteopenia and primary osteoporosis: a meta-analysis and trial sequential analysis. Clinical interventions in aging, 14, 91-104. doi:10.2147/CIA.S187588

 

Abstract

Purpose

The aim of this meta-analysis was to evaluate the efficacy of Tai chi (TC) as an adjuvant treatment for osteopenia and primary osteoporosis.

Methods

We went through eight databases to identify relevant randomized controlled trials that compared TC with a control group. The primary outcome was osteoporosis-related fractures (fracture incidence). Meta-analyses and trial sequential analyses (TSA) were conducted using RevMan 5.3 and TSA 0.9.

Results

Fifteen randomized controlled trials involving a total of 857 patients were included in the analyses. No trials reported primary outcome; however, bone mineral density (BMD) values differed significantly in subgroup 1 (TC vs no treatment; weighted mean difference [WMD] =0.05 g/cm2, 95% CI 0.03 to 0.07; P<0.00001; P for heterogeneity =0.22, I2=22%) and subgroup 2 (TC vs conventional treatments; WMD =0.16 g/cm2, 95% CI 0.11 to 0.21; P<0.00001; P for heterogeneity =0.008, I2=75%). In addition, two trials compared TC with conventional treatments, which found a significant difference in bone gla protein (standardized mean difference =−1.18, 95% CI −1.66 to −0.70; P<0.00001; P for heterogeneity =0.58, I2=75%). The results of the BMD were confirmed by TSA. Also, TC may have a certain effect on the relief of osteoporotic pain (WMD = −2.61, 95% CI −3.51 to −1.71; WMD = −1.39, 95% CI −2.01 to −0.77). However, it did not promote the quality of life, level of serum calcium, serum phosphorus, and also had no effect on bone turnover markers.

Conclusion

Although there is no study monitoring fracture incidence, TC may be beneficial for patients in improving BMD values, level of bone gla protein, and relieving osteoporotic pain. However, due to the low methodological quality, current evidence for treating osteopenia and primary osteoporosis through TC is insufficient.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6322510/

 

Improve Physical Fitness with Online Yoga and Tai Chi Practice

Improve Physical Fitness with Online Yoga and Tai Chi Practice

 

By John M. de Castro, Ph.D.

 

“Once tai chi and yoga are broken down individually, it’s safe to say, they’re almost identical in benefits and components. The main difference is in execution. Yoga involves holding poses and postures. Tai chi is performed in a dance-like, martial arts form. Both can be rigorous, or low impact, depending on the person’s fitness level.” – KXTV

 

Tai Chi has been practiced for thousands of years with benefits for health and longevity. Tai Chi training is designed to enhance function and regulate the activities of the body through regulated breathing, mindful concentration, and gentle movements. Only recently though have the effects of Tai Chi practice been scrutinized with empirical research. It has been found to be effective for an array of physical and psychological issues. It appears to strengthen the immune systemreduce inflammationincrease the number of cancer killing cells in the bloodstream and improve cardiovascular function.

 

Yoga practice has been shown to have a myriad of benefits for psychological and physical health. It is both an exercise and a mind-body practice that stresses both mental attention to present moment movements, breath control, and flexibility, range of motion, and balance. It has been shown to improve balance and flexibility in older individuals.  It is safe and can be practiced by anyone from children to seniors. Recently, there have been a number of high-profile athletes who have adopted a yoga practice to improve their athletic performance.

 

Both Tai Chi and Yoga are taught in studios by experienced teachers. But this is often not convenient or available. An alternative is online teaching and practice. There is, however, little known regarding the effectiveness of these online programs. In today’s Research News article “Effects of Online Yoga and Tai Chi on Physical Health Outcome Measures of Adult Informal Caregivers.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6329221/ ), Martin and Candow recruited informal caregivers and randomly assigned them to receive 12 weeks of 150 minutes per week of either online vinyasa yoga or online Tai Chi practice. The participants were measured before and after training for muscle strength and endurance, handgrip strength, walking speed, balance, and flexibility.

 

They found that both groups improved on all measures from the baseline to the completion of training. There were no significant differences found between yoga and tai chi practices except in the case of chest press endurance and abdominal curl up where yoga practice was superior to Tai Chi practice. Hence, both yoga and Tai Chi practice improved the physical abilities of these informal caregivers with yoga practice being slightly better.

 

Caregivers tend to be fairly inactive. So, the engagement in yoga or Tai Chi exercises may be important for the overall health of the participants and their ability to provide care and not burnout. An important component of this study was that the training was done online. Caregivers are usually stressed and have little free time. So, the ability to practice according to their own schedules and at home is a major advantage.

 

So, improve physical fitness with online yoga and Tai Chi practice.

 

”Tai Chi as a powerful tool for disease-prevention—deep relaxation may initiate more of our “disease-fighting” genes when relaxation-exercises are performed routinely over time.” – Jeremey Wiseman

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Martin, A. C., & Candow, D. (2019). Effects of Online Yoga and Tai Chi on Physical Health Outcome Measures of Adult Informal Caregivers. International journal of yoga, 12(1), 37-44.

 

Abstract

Aims:

This study aimed to investigate the effects of online Vinyasa Yoga (VY) and Taijifit™ (12 weeks) in informal caregivers (≥18 years of age).

Methods:

Twenty-nine participants were randomized to two groups: VY (n = 16, 55.87 ± 12.31 years) or Taijifit™ (n= 13, 55.07 ± 12.65 years).

Main Outcome Measures:

Prior to and following the study, assessments were made for muscle strength (1-RM leg press, chest press, and handgrip), muscle endurance (leg press and chest press; maximal number of repetitions performed to fatigue at 80% and 70% baseline 1-RM, respectively), abdominal endurance (maximum number of consecutive curl-ups to fatigue), tasks of functionality (dynamic balance and walking speed), and flexibility (sit and reach).

Results:

There was a significant increase over time for muscle strength, muscle endurance, tasks of functionality, and flexibility (P = 0.001). The VY group experienced a greater improvement in chest press endurance (VY: pre 19.25 ± 5.90, post 28.06 ± 7.60 reps; Taijifit™ pre 15.69 ± 4.49, post 21.07 ± 5.85 reps; P = 0.019) and abdominal endurance (VY: pre 37.12 ± 31.26, post 68.43 ± 55.07 reps; Taijifit™ pre 19.23 ± 19.00, post 32.07 ± 20.87 reps; P = 0.034) compared to the Taijifit™ group.

Conclusions:

VY and Taijifit™ are effective for improving muscle strength and endurance, tasks of functionality, and flexibility in informal caregivers. VY led to greater gains in chest press endurance and abdominal curl-ups.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6329221/

 

Protect the Brain from Age-Related Atrophy with Tai Chi

Protect the Brain from Age-Related Atrophy with Tai Chi

 

By John M. de Castro, Ph.D.

 

Tai Chi . . improves brain health and can be an effective solution for simple, age-related decline in brain function.” – FAI Education

 

The aging process involves a systematic progressive decline in every system in the body, the brain included. This includes our mental abilities which decline with age including impairments in memory, attention, and problem-solving ability. It is inevitable and cannot be avoided. Using modern neuroimaging techniques, scientists have been able to view the changes that occur in the nervous system with aging. In addition, they have been able to investigate various techniques that might slow the process of neurodegeneration that accompanies normal aging. They’ve found that mindfulness practices reduce the deterioration of the brain that occurs with aging restraining the loss of neural tissue. Indeed, the brains of practitioners of meditation and yoga have been found to degenerate less with aging than non-practitioners. Tai Chi and Qigong have also been shown to be beneficial in slowing or delaying physical and mental decline with aging and to increase brain matter in the elderly.

 

In today’s Research News article “Long-Term Tai Chi Experience Promotes Emotional Stability and Slows Gray Matter Atrophy for Elders.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00091/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_907099_69_Psycho_20190212_arts_A ), Liu and colleagues recruited older (60 to 70 years of age) adults who had been practicing Tai Chi for at least 10 years and control participants who were matched to the Tai Chi group on age, physical activity and gender. They were measured for mindfulness, depression, impulsivity, and personality. They also underwent brain scanning with Magnetic Resonance Imaging (MRI). The participants also completed a computerized risk-taking task which had both positive or negative outcomes. They completed emotion ratings after each outcome.

 

They found that the experienced Tai Chi practitioners had significantly greater emotional stability and took less risks than the control group. Additionally, the Tai Chi group had significantly stronger emotional reactions to both good and bad outcomes in the risk-taking task. The brain scans revealed that the Tai Chi group had significantly greater grey matter in the areas of the brain known as the hippocampus and the thalamus. They also found that the greater the grey matter in the thalamus the greater the levels of mindfulness and emotional stability while the greater the grey matter in the hippocampus the greater the levels of emotional stability and lower levels of neuroticism and risk taking.

 

These are interesting results but the study is correlational and cross sectional. So, care must be exercised in interpretation of causation. But the fact that the control group was equally physically active as the Tai Chi group is a strength that suggests that the results were due to Tai Chi practice per se and not just to the physical activity produced by Tai Chi practice. The results suggest that Tai Chi practice may help to protect the brain, particularly the thalamus and hippocampus, from age-related degeneration as has been previously reported, and this protection may be associated with greater emotional stability and lower risk taking.

 

The findings of less risk taking of the elderly Tai Chi participants may be an important observation. The elderly may be vulnerable to injury and falls that can produce serious injuries in this group. One reason that Tai Chi may produce fewer falls in the elderly is that they are being more careful and taking fewer risks. The elderly are also financially vulnerable and may benefit from less financial risk taking in protecting their available resources.

 

So, protect the brain from age-related atrophy with Tai Chi.

 

regular practice of Tai Chi could play an important role in promoting both brain and muscle health in older adults. Tai Chi is a mind-body exercise worth exploring at any age.” – Marilyn Wei

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are available at the Contemplative Studies Blog http://contemplative-studies.org/wp/

They are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Liu S, Li L, Liu Z and Guo X (2019) Long-Term Tai Chi Experience Promotes Emotional Stability and Slows Gray Matter Atrophy for Elders. Front. Psychol. 10:91. doi: 10.3389/fpsyg.2019.00091

 

Brain adverse structural changes, especially the atrophy of gray matter, are inevitable in aging. Fortunately, the human brain is plastic throughout its entire life. The current cross-section study aimed to investigate whether long-term Tai Chi exercise could slow gray matter atrophy and explore the possible links among gray matter volume (GMV), long-term Tai Chi experience and emotional stability in a sequential risk-taking task by using voxel-based morphometry. Elders with long-term Tai Chi experience and controls, who were matched to Tai Chi group in age, gender, physical activity level, participated in the study. A T1-weighted multiplanar reconstruction sequence was acquired for each participant. Behaviorally, the Tai Chi group showed higher meditation level, stronger emotional stability and less risk-taking tendency in the sequential risk-taking compared to the control group. Moreover, the results revealed that the GMV of the thalamus and hippocampus were larger in the Tai Chi group compared with the control group. Notably, the GMV of the thalamus was positively correlated with both meditation level and emotional stability. The current study suggested the protective role of long-term Tai Chi exercise at slowing gray matter atrophy, improving the emotional stability and achieving successful aging for elders.

https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00091/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_907099_69_Psycho_20190212_arts_A

 

Reduce Spinal Degeneration in the Elderly with Tai Chi Practice

Reduce Spinal Degeneration in the Elderly with Tai Chi Practice

 

By John M. de Castro, Ph.D.

 

“Tai Chi has been studied as a form of therapeutic exercise and has been shown to improve balance and prevent falls in the elderly.  It can also be a safe and effective way to improve leg strength, hip range of motion, and posture, and is a gentle way to improve neck, shoulder and arm range of motion and movement patterns. The integration of breathing, movement, and energy awareness aspects of this exercise form equates to a “spine-healthy” activity.” – Denver Back Pain

 

Human life is one of constant change. We revel in our increases in physical and mental capacities during development, but regret their decreases during aging. The aging process involves a systematic progressive decline in every system in the body. It is inevitable and cannot be avoided. This includes our mental abilities which decline with age including impairments in memory, attention, and problem-solving ability. A consequence of the physical decline is impaired balance. It is a particular problem as it can lead to falls. The spine also deteriorates and with age there can be degeneration of the vertebrae and discs.

 

There is some hope for age related decline, however, as there is evidence that it can be slowed. There are some indications that physical and mental exercise can reduce the rate of decline. For example, contemplative practices such as meditation, yoga, and Tai Chi or qigong have all been shown to be beneficial in slowing or delaying physical and mental decline with aging. Tai Chi is also known to improve spinal health. So, it would seem reasonable to examine the ability of Tai Chi practice to slow or prevent age related increases in the degeneration of the vertebrae and discs.

 

In today’s Research News article “.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5971519/ ), Deng and Xia recruited long-term Tai Chi practitioners between the ages of 50 to 70 years and a group of non-practitioners who were matched for gender, age, weight, height, and body mass index (BMI). All participants underwent a lumbar vertebral Magnetic Resonance Imaging (MRI). The images were evaluated by a blinded radiologist for “lumbar vertebrae with degeneration (osteoporosis, hyperosteogeny) and lumbar discs with degeneration (low signal intensity, herniation).”

 

They found that the Tai Chi practitioners had significantly fewer (27%) degenerated vertebra and significantly fewer (21%) degenerated discs than the matched control participants. The authors attributed the lower amount of degeneration to the strengthening of back muscles that is produced by Tai Chi Practice.

 

This study does not contain randomized groups with manipulated Tai Chi participation. As such, conclusions regarding causation need to be tempered. It is possible that people who have or are prone to lumbar degeneration are the people who do not engage in Tai Chi practice. Randomized Clinical Research is needed to clarify this point.

 

But, those older adults who practiced Tai Chi clearly had less lumbar degeneration. This suggests that this group will have enhanced spinal health and will experience less debilitating back pain as they age.

 

So, reduce spinal degeneration in the elderly with Tai Chi practice.

 

“Strengthening the back stabilizer muscles is very similar to tai chi training. The key is an upright posture, using abdominal breathing, and exercising the stabilizers through the pelvic floor and the transverse abdominus muscles. This is one of the major reasons why tai chi works so well for back pain.” – Kelly Rehan

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Deng, C., & Xia, W. (2017). Effect of Tai Chi Chuan on degeneration of lumbar vertebrae and lumbar discs in middle-aged and aged people: a cross-sectional study based on magnetic resonance images. The Journal of international medical research, 46(2), 578-585.

 

Short abstract

Objective

Exercise has a positive effect on physical fitness. Tai Chi Chuan is a traditional Chinese aerobic exercise. We assessed the effect of Tai Chi on the degeneration of lumbar vertebrae and lumbar discs with magnetic resonance images.

Methods

This retrospective cohort study involved 2 groups of participants: 27 Tai Chi practitioners with more than 4 years of experience with regular Tai Chi exercise and 24 sex- and age-matched participants without Tai Chi experience. The lumbar magnetic resonance images of all participants were collected. The numbers of degenerated lumbar vertebrae and lumbar discs were evaluated by the same radiologist, who was blind to the grouping.

Results

The Tai Chi practitioners had significantly fewer degenerated lumbar vertebrae (1.9) and lumbar discs (2.3) than the control group (2.6 and 2.9, respectively). The most severely affected lumbar vertebrae and discs were L5 and L4/L5, respectively.

Conclusion

Regular performance of the simplified Tai Chi 24 form could possibly retard the degeneration of lumbar vertebrae and lumbar discs in middle-aged and aged people.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5971519/

 

Reduce Stress and Improve Autonomic Nervous System Function with Tai Chi or Yoga

Reduce Stress and Improve Autonomic Nervous System Function with Tai Chi or Yoga

 

By John M. de Castro, Ph.D.

 

The rate of individuals suffering from autonomic nervous system dysfunctions is fast on the rise, due to our high stress and stimulative 21st-century lifestyles. However unknown to many practitioners, there are several natural therapies which are proven to help support the balance of the autonomic nervous system such as meditation and often have fewer side-effects and are better tolerated than many pharmaceutical medications.” –  NaturalHealthBlogger

 

There is an accumulating volume of research findings to demonstrate that Mind-body practices have highly beneficial effects on the health and well-being of humans. These include yoga, tai chi, and qigong, among many others. Because of their proven benefits the application of these practices to relieving human suffering has skyrocketed. Tai Chi has been practiced for thousands of years with benefits for health and longevity. Tai Chi training is designed to enhance function and regulate the activities of the body through regulated breathing, mindful concentration, and gentle movements.  Yoga practice has been shown to have a large number of beneficial effects on the psychological, emotional, and physical health of the individual and is helpful in the treatment of mental and physical illness.

 

One way that these Mind-body practices may have their beneficial effects is by providing balance in the autonomic nervous system. The sympathetic division underlies activation while the parasympathetic division underlies relaxation. When these divisions are out of balance the individual may be overly stressed or overly sedentary. Appropriate balance is important for health and well-being. A measure of balance is provided by the variability of the heart rate. Moderated heart rate variability reflects balance in the autonomic nervous system.

 

In today’s Research News article “Effects of Mind⁻Body Exercises (Tai Chi/Yoga) on Heart Rate Variability Parameters and Perceived Stress: A Systematic Review with Meta-Analysis of Randomized Controlled Trials.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262541/ ), Zou and colleagues review, summarize and perform a meta-analysis of the published randomized controlled trials investigating the effects of tai chi and yoga on a measure of autonomic balance; heart rate variability. They discovered 17 research publications reporting on research studies of fair to high quality.

 

They report that after both tai chi or yoga practice there are large significant reductions in perceived stress levels. Also, after practice there were small, albeit significant reductions in the normalized low-frequency component of heart rate variation and the ratio of low frequency to high frequency variations and significant increases in the normalized high-frequency component. These components are thought to be indicative of sympathetic and vagal modulation, sympathetic modulation, and sympathetic activity. These effects on heart rate variation components suggest that after tai chi and yoga practice there is better balance in the autonomic nervous system. Additionally, the published studies indicate that while both tai chi and yoga practice decrease stress and improve autonomic balance, that a minimum of 90 minutes per week of yoga practice produces better results.

 

These results are interesting and important. They suggest that tai chi and especially yoga practice promote health and well-being and may do so by reducing perceived levels of stress and balancing the autonomic nervous system. Yoga practice is generally a more intense exercise and it is likely that this greater intensity of exercise is responsible for yoga’s superiority. But Tai Chi is gentle, safe, and easily practiced conveniently without a professional teacher. Hence, it may be better adapted to integration into the daily lifestyle of the individual.

 

So, reduce stress and improve autonomic nervous system function with tai chi or yoga.

 

Practicing yoga is an excellent way to stimulate and bring circuitry to the important parasympathetic nervous system. The gentle movements and slow rhythmic breathing slow the heart and blood pressure. Yoga redirects blood flow to the reproductive and digestive organs. Regular yoga practice results in a sustained state of strength and health, as well as mind and body balance. Tai Chi is widely used for its variety of health benefits and its adaptability to any age or level of fitness. It is an effective technique that enhances your body’s ability to use the mind to get in touch with the body through the nervous system. The results of continued practice include increased awareness, strengthened nerves, and better coordination, to name a few.” – Aleksandra Eifler

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Zou, L., Sasaki, J. E., Wei, G. X., Huang, T., Yeung, A. S., Neto, O. B., Chen, K. W., … Hui, S. S. (2018). Effects of Mind⁻Body Exercises (Tai Chi/Yoga) on Heart Rate Variability Parameters and Perceived Stress: A Systematic Review with Meta-Analysis of Randomized Controlled Trials. Journal of clinical medicine, 7(11), 404. doi:10.3390/jcm7110404

 

Abstract

Background: Heart rate variability (HRV) as an accurate, noninvasive measure of the Autonomous Nervous System (ANS) can reflect mental health (e.g., stress, depression, or anxiety). Tai Chi and Yoga (Tai Chi/Yoga), as the most widely practiced mind–body exercises, have shown positive outcomes of mental health. To date, no systematic review regarding the long-lasting effects of Tai Chi/Yoga on HRV parameters and perceived stress has been conducted. Objective: To critically evaluate the existing literature on this topic. Methods: Five electronic databases (Web of Science, PubMed, Scopus, SportDiscus and Cochrane Library) were searched from the start of the research project to July 2018. Study selection, data extraction, and study quality assessment were independently carried out by two reviewers. The potentially identified randomized controlled trials (RCT) reported the useful quantitative data that were included only for meta-analysis. Results: meta-analysis of 17 medium-to-high quality RCTs showed significantly beneficial effects on HRV parameters (normalized low-frequency, Hedge’s g = −0.39, 95% CI −0.39 to −0.56, p < 0.001, I2 = 11.62%; normalized high-frequency, Hedge’s g = 0.37, 95% CI 0.22 to −0.52, p < 0.001, I2 = 0%; low-frequency to high-frequency ratio, Hedge’s g = −0.58, 95% CI −0.81 to −0.35, p < 0.001, I2 = 53.78%) and stress level (Hedge’s g = −0.80, 95% CI −1.17 to −0.44, p < 0.001, I2 = 68.54%). Conclusions: Stress reduction may be attributed to sympathetic-vagal balance modulated by mind–body exercises. Tai Chi/Yoga could be an alternative method for stress reduction for people who live under high stress or negative emotions.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262541/

 

Reduce Stress and Improve Autonomic Nervous System Function with Tai Chi or Yoga

Reduce Stress and Improve Autonomic Nervous System Function with Tai Chi or Yoga

 

By John M. de Castro, Ph.D.

 

The rate of individuals suffering from autonomic nervous system dysfunctions is fast on the rise, due to our high stress and stimulative 21st-century lifestyles. However unknown to many practitioners, there are several natural therapies which are proven to help support the balance of the autonomic nervous system such as meditation and often have fewer side-effects and are better tolerated than many pharmaceutical medications.” –  NaturalHealthBlogger

 

There is an accumulating volume of research findings to demonstrate that Mind-body practices have highly beneficial effects on the health and well-being of humans. These include yoga, tai chi, and qigong, among many others. Because of their proven benefits the application of these practices to relieving human suffering has skyrocketed. Tai Chi has been practiced for thousands of years with benefits for health and longevity. Tai Chi training is designed to enhance function and regulate the activities of the body through regulated breathing, mindful concentration, and gentle movements.  Yoga practice has been shown to have a large number of beneficial effects on the psychological, emotional, and physical health of the individual and is helpful in the treatment of mental and physical illness.

 

One way that these Mind-body practices may have their beneficial effects is by providing balance in the autonomic nervous system. The sympathetic division underlies activation while the parasympathetic division underlies relaxation. When these divisions are out of balance the individual may be overly stressed or overly sedentary. Appropriate balance is important for health and well-being. A measure of balance is provided by the variability of the heart rate. Moderated heart rate variability reflects balance in the autonomic nervous system.

 

In today’s Research News article “Effects of Mind⁻Body Exercises (Tai Chi/Yoga) on Heart Rate Variability Parameters and Perceived Stress: A Systematic Review with Meta-Analysis of Randomized Controlled Trials.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262541/ ), Zou and colleagues review, summarize and perform a meta-analysis of the published randomized controlled trials investigating the effects of tai chi and yoga on a measure of autonomic balance; heart rate variability. They discovered 17 research publications reporting on research studies of fair to high quality.

 

They report that after both tai chi or yoga practice there are large significant reductions in perceived stress levels. Also, after practice there were small, albeit significant reductions in the normalized low-frequency component of heart rate variation and the ratio of low frequency to high frequency variations and significant increases in the normalized high-frequency component. These components are thought to be indicative of sympathetic and vagal modulation, sympathetic modulation, and sympathetic activity. These effects on heart rate variation components suggest that after tai chi and yoga practice there is better balance in the autonomic nervous system. Additionally, the published studies indicate that while both tai chi and yoga practice decrease stress and improve autonomic balance, that a minimum of 90 minutes per week of yoga practice produces better results.

 

These results are interesting and important. They suggest that tai chi and especially yoga practice promote health and well-being and may do so by reducing perceived levels of stress and balancing the autonomic nervous system. Yoga practice is generally a more intense exercise and it is likely that this greater intensity of exercise is responsible for yoga’s superiority. But Tai Chi is gentle, safe, and easily practiced conveniently without a professional teacher. Hence, it may be better adapted to integration into the daily lifestyle of the individual.

 

So, reduce stress and improve autonomic nervous system function with tai chi or yoga.

 

Practicing yoga is an excellent way to stimulate and bring circuitry to the important parasympathetic nervous system. The gentle movements and slow rhythmic breathing slow the heart and blood pressure. Yoga redirects blood flow to the reproductive and digestive organs. Regular yoga practice results in a sustained state of strength and health, as well as mind and body balance. Tai Chi is widely used for its variety of health benefits and its adaptability to any age or level of fitness. It is an effective technique that enhances your body’s ability to use the mind to get in touch with the body through the nervous system. The results of continued practice include increased awareness, strengthened nerves, and better coordination, to name a few.” – Aleksandra Eifler

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Zou, L., Sasaki, J. E., Wei, G. X., Huang, T., Yeung, A. S., Neto, O. B., Chen, K. W., … Hui, S. S. (2018). Effects of Mind⁻Body Exercises (Tai Chi/Yoga) on Heart Rate Variability Parameters and Perceived Stress: A Systematic Review with Meta-Analysis of Randomized Controlled Trials. Journal of clinical medicine, 7(11), 404. doi:10.3390/jcm7110404

 

Abstract

Background: Heart rate variability (HRV) as an accurate, noninvasive measure of the Autonomous Nervous System (ANS) can reflect mental health (e.g., stress, depression, or anxiety). Tai Chi and Yoga (Tai Chi/Yoga), as the most widely practiced mind–body exercises, have shown positive outcomes of mental health. To date, no systematic review regarding the long-lasting effects of Tai Chi/Yoga on HRV parameters and perceived stress has been conducted. Objective: To critically evaluate the existing literature on this topic. Methods: Five electronic databases (Web of Science, PubMed, Scopus, SportDiscus and Cochrane Library) were searched from the start of the research project to July 2018. Study selection, data extraction, and study quality assessment were independently carried out by two reviewers. The potentially identified randomized controlled trials (RCT) reported the useful quantitative data that were included only for meta-analysis. Results: meta-analysis of 17 medium-to-high quality RCTs showed significantly beneficial effects on HRV parameters (normalized low-frequency, Hedge’s g = −0.39, 95% CI −0.39 to −0.56, p < 0.001, I2 = 11.62%; normalized high-frequency, Hedge’s g = 0.37, 95% CI 0.22 to −0.52, p < 0.001, I2 = 0%; low-frequency to high-frequency ratio, Hedge’s g = −0.58, 95% CI −0.81 to −0.35, p < 0.001, I2 = 53.78%) and stress level (Hedge’s g = −0.80, 95% CI −1.17 to −0.44, p < 0.001, I2 = 68.54%). Conclusions: Stress reduction may be attributed to sympathetic-vagal balance modulated by mind–body exercises. Tai Chi/Yoga could be an alternative method for stress reduction for people who live under high stress or negative emotions.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262541/