Improve Sleep, Fitness, and Abstinence in Women with Stimulant Addiction with Tai Chi

November 9, 2018 psyjdc 1 Comment

By John M. de Castro, Ph.D.

“As a recovering addict, I urge you to try Tai Chi. It helps you relax, restores your energy, reduces cravings, and combats depression and pain. Plus, it will boost your physical, mental and emotional health.” – Angela Lambert

Substance abuse is a major health and social problem. There are estimated 22.2 million people in the U.S. with substance dependence. It is estimated that worldwide there are nearly ¼ million deaths yearly as a result of illicit drug use which includes unintentional overdoses, suicides, HIV and AIDS, and trauma. Obviously, there is a need to find effective methods to prevent and treat substance abuse. There are a number of programs that are successful at stopping the drug abuse, including the classic 12-step program emblematic of Alcoholics Anonymous. Unfortunately, the majority of drug and/or alcohol abusers relapse and return to substance abuse. Hence, it is important to find an effective method to both treat substance abuse disorders and to prevent relapses.

Mindfulness practices have been shown to improve recovery from various addictions. Tai Chi is a mindfulness practice that has documented benefits for the individual’s psychological and physical health and well-being. Tai Chi and Qigong are ancient mindfulness practices involving slow prescribed movements. Since Tai Chi is both a mindfulness practice and a gentle exercise, it may be an acceptable and effective treatment patients recovering from addictions. There has, however, been a paucity of studies on the use of Tai Chi practice to treat substance abuse.

In today’s Research News article “Long-Term Effects of Tai Chi Intervention on Sleep and Mental Health of Female Individuals With Dependence on Amphetamine-Type Stimulants.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01476/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_755938_69_Psycho_20180904_arts_A ), Zhu and colleagues recruited women who were in a drug abuse rehabilitation program for stimulant abuse. They were randomly assigned to receive either Tai Chi practice or usual care with light exercise and drug education. They were treated for 60 minutes per day for 3 months and measured before and after treatment and 3 months later for sleep quality, depression, and physical fitness. Drug relapses were also recorded over the subsequent 4 year period.

They found that the group that practiced Tai Chi had higher sleep quality with shorter sleep durations, greater sleep efficiency, and less daytime disruptions, at the completion of training but not 3 months later. They also found that the Tai Chi group had a significant decrease in their resting pulse rate that was maintained 3 months later. Importantly, significantly fewer of the Tai Chi group relapsed (9.5%) compared to the usual treatment group (26.3%) and for those who relapsed the Tai Chi group stayed abstinent for a significantly longer period (1209 vs. 880 days).

These are interesting and important results that suggest that Tai Chi practice can be of great benefit to women being treated for stimulant drug abuse. The practice appears to improve sleep quality and physical fitness but most importantly appears to help maintain abstinence. There are many programs that produce cessation of drug use, but relapse occurs frequently. That a simple and inexpensive mindfulness exercise can greatly enhance the effectiveness of the programs in producing and maintain abstinence is very encouraging.

So, improve sleep, fitness, and abstinence in women with stimulant addiction with Tai Chi.

“A common complaint many of us share in early recovery is difficulty sleeping. If we have been abusing alcohol or drugs, it may be many years since we last experienced ‘normal’ sleep, and it is going to take a little time for our body to adjust. One of the things you are likely to notice if you practice Tai Chi regularly is that you find it easier to get to sleep at night.” – Hope Rehab

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

Zhu D, Dai G, Xu D, Xu X, Geng J, Zhu W, Jiang X and Theeboom M (2018) Long-Term Effects of Tai Chi Intervention on Sleep and Mental Health of Female Individuals With Dependence on Amphetamine-Type Stimulants. Front. Psychol. 9:1476. doi: 10.3389/fpsyg.2018.01476

Previous studies provide evidence that Tai Chi (TC) can reduce the symptoms of sleep problems and be of benefit for the rehabilitation of substance abusers. In this study, we investigated if TC practice can improve sleep quality and mood of females who are dependent on amphetamine-type stimulant (ATS). Eighty subjects were randomly assigned to TC intervention and standard care (SC) for 6 months. We applied analysis of variance on repeated-measure with the year of drug dependence as the covariate to test the changes of the self-rated Pittsburg Sleep Quality Index (PSQI), Self-Rating Depression Scale (SDS), as well as fitness after 3 and 6 months. Relapse investigation was conducted by checking the database of China’s National Surveillance System on Drug Abuse and that of the Shanghai Drug Control Committee’s illicit drug dependents. Our investigation focused on the relapse of participants who had undergone and completed treatment in the Shanghai Mandatory Detoxification and Rehabilitation Center in 2015. The result showed that the PSQI scores of sleep duration [F (2, 92) = 9.86], need for sleep medications [F (2, 92) = 36.44] and daytime dysfunction [F (2, 92) = 5.15] were found to have a significant difference by time × group interaction after 6 months. SDS showed no significant difference between the two groups; however, the score of SDS in TC decreased after 6-month intervention, and no changes were observed in SC. Pulse rate had significantly decreased in the TC group compared with the SC group after 6 months. 9.5% (4) ATS dependents in TC and 26.3% (10) ATS dependents in SC were found to have relapsed. Our result suggested that TC had positive effects on sleep quality, depression and fitness. Long-term study demonstrated that TC may be a cheap and potential supplementary treatment for ATS-dependent individuals. TC may also be considered as an alternative exercise to escalate abstinence for ATS-dependent females.

https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01476/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_755938_69_Psycho_20180904_arts_A

Improve Cardiovascular and Cognitive Function with Tai Chi

October 27, 2018 psyjdc Leave a comment

Improve Cardiovascular and Cognitive Function with Tai Chi

By John M. de Castro, Ph.D.

“A growing body of carefully conducted research is building a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age,” – Peter M. Wayne

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. But, it has been found to be effective for an array of physical and psychological issues. It appears to strengthen the immune system, reduce inflammation, increase the number of cancer killing cells in the bloodstream and improve cardiovascular function. Tai Chi has also been shown to help the elderly improve attention, balance, reducing falls, arthritis, cognitive function, memory, and reduce age related deterioration of the brain.

Because Tai Chi is not strenuous, involving 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. So, with indications of so many benefits it makes sense to explore further the effects of Tai Chi training on physical and psychological well-being. One way to do this is to look at the short-term acute effects of Tai Chi training on practitioners.

In today’s Research News article “Acute Effects of Tai Chi Training on Cognitive and Cardiovascular Responses in Late Middle-Aged Adults: A Pilot Study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5831874/ ), Cheung and colleagues recruited healthy older adults, aged 50 to 65 years, who had either at least 1 year of Tai Chi practice or no Tai Chi practice. The Tai Chi practitioners were asked to practice for 10 minutes while the non-practitioners were asked to stand quietly. For 1 minute before and after the 10-minute practice period they were measured for heart rate, oxygen saturation in the blood, perceived stress and palmar skin temperature. The Electroencephalogram (EEG) from the frontal cortex was measured and used to gauge attention and meditation levels.

They found that prior to the Tai Chi practice the EEG-derived attention level significantly increased but fell during and after the practice in the practitioners but not the control group. After practice the perceived stress level was significantly lower, 44%, and the heart rate was significantly lower in the practitioners relative to the control group.

These results suggest that the very short-term effects of Tai Chi practice in experienced practitioners are to increase attention and lower perceived stress and heart rate. This suggests that the immediate effects of Tai Chi practice are to improve the psychological and physiological states of the practitioners. Compounded over time these effects may be responsible for the great health benefits of Tai Chi practice.

So, improve cardiovascular and cognitive function with Tai Chi.

“It’s a rare aspect of exercise. Unlike almost every other form of physical activity, tai chi demands focus, which is central to its meditative benefits. “Even with yoga, you can do it and have your mind be somewhere else. It’s very hard to do tai chi and not be present.” – Michael Irwin

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

Cheung, T. C. Y., Liu, K. P. Y., Wong, J. Y. H., Bae, Y.-H., Hui, S. S.-C., Tsang, W. W. N., … Fong, S. S. M. (2018). Acute Effects of Tai Chi Training on Cognitive and Cardiovascular Responses in Late Middle-Aged Adults: A Pilot Study. Evidence-Based Complementary and Alternative Medicine : eCAM, 2018, 7575123. http://doi.org/10.1155/2018/7575123

Abstract

This study explored the immediate effects of Tai Chi (TC) training on attention and meditation, perceived stress level, heart rate, oxygen saturation level in blood, and palmar skin temperature in late middle-aged adults. Twenty TC practitioners and 20 nonpractitioners volunteered to join the study. After baseline measurements were taken, the TC group performed TC for 10 minutes while their cognitive states and cardiovascular responses were concurrently monitored. The control group rested for the same duration in a standing position. Both groups were then reassessed. The participants’ attention and meditation levels were measured using electroencephalography; stress levels were measured using Perceived Stress Scale; heart rate and blood oxygenation were measured using an oximeter; and palmar skin temperature was measured using an infrared thermometer. Attention level tended to increase during TC and dropped immediately thereafter (p < 0.001). Perceived stress level decreased from baseline to posttest in exclusively the TC group (p = 0.005). Heart rate increased during TC (p < 0.001) and decreased thereafter (p = 0.001). No significant group, time, or group-by-time interaction effects were found in the meditation level, palmar skin temperature, and blood oxygenation outcomes. While a 10-minute TC training could temporarily improve attention and decrease perceived stress levels, it could not improve meditation, palmar skin temperature, or blood oxygenation among late middle-aged adults.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5831874/

Improve Balance in Stroke Survivors with Qigong

October 26, 2018 psyjdc Leave a comment

Improve Balance in Stroke Survivors with Qigong

By John M. de Castro, Ph.D.

“One of the main issues that a stroke survivor experiences is a problem with balance. Factors contributing to this issue include vision impairments, unbalanced inner-ear equilibrium, or physical weakness on one side of the body. This is where tai chi can make a huge difference. With a complete focus on slow, controlled, and repetitive movements, tai chi is effective in improving one’s balance through dynamic motion and coordination, which is crucial to prevent falls.” – Saebo

There are a number of risk factors for stroke that are unchangeable, such as family history, age, and genes. But there are a very large number of factors that are under our control including high blood pressure, smoking, high cholesterol, poor diet, sedentariness, and obesity. Given this list it is clear that basic physical fitness and exercise would be excellent for stroke prevention. Yoga practice is an exercise that can be adapted to the needs and limitations of stroke victims. The ancient mindful movement technique Tai Chi and Qigong are very safe forms of gentle exercise that appears to be beneficial for stroke victims. It is difficult to get stroke survivors to engage in exercise. Perhaps the practices of yoga or Tai Chi and Qigong, since they are adaptable and very gentle, might be acceptable and effective in the treatment of stroke survivors.

In today’s Research News article “Effects of Mind–Body Movements on Balance Function in Stroke Survivors: 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/PMC6025433/ ), Zou and colleagues review, summarize, and perform a meta-analysis of the published research literature on the effectiveness of the mindful movement practices of yoga or Tai Chi and Qigong for assisting in the rehabilitation of stroke victims. They found 18 published randomized controlled studies.

They found that mindful movement practices produced strong and significant improvements in balance of the patients recovering from stroke. This is particularly important as problems with balance can lead to falling which is a leading cause of injury and death among stroke victims. So, improved balance is an important benefit to the patients. These results are encouraging and suggest that the mindful movement practices of yoga or Tai Chi and Qigong should be used in the rehabilitation or stroke victims.

So, improve balance in stroke survivors with yoga, tai chi or qigong.

“The main physical benefits of Tai Chi are better balance, improved strength, flexibility and aerobic endurance. Psycho-social benefits include less depression, anxiety and stress, and better quality of life.” –Ruth E. Taylor-Piliae

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., Yeung, A., Li, C., Chiou, S.-Y., Zeng, N., Tzeng, H.-M., … Thomas, G. A. (2018). Effects of Mind–Body Movements on Balance Function in Stroke Survivors: A Meta-Analysis of Randomized Controlled Trials. International Journal of Environmental Research and Public Health, 15(6), 1292. http://doi.org/10.3390/ijerph15061292

Abstract

Objective: We performed a systematic review with meta-analysis and meta-regression to determine if mind–body movements (MBM) could be effective in rehabilitating balance function among stroke survivors. Methods: A literature search was conducted using major Chinese and English electronic databases from an inception until January 2018. Randomized controlled studies were included in our meta-analysis. Data was independently extracted by two review authors using a pre-developed table and confirmed by a third party to reach a consensus. Pooled effect size (Hedge’s g) was computed while the random-effect model was set. Results: The meta-analytic results showed a significant benefit of the MBM intervention on increased balance function compared to the control groups (Hedge’s g = 1.59, CI 0.98 to 2.19, p < 0.001, I2 = 94.95%). Additionally, the meta-regression indicated that the total number of sessions (β = 0.00142, 95% CI 0.0039 to 0.0244, p = 0.0067) and dose of weekly training (β = 0.00776, 95% CI0.00579 to 0.00972, p = 0.00) had significantly positive effects on balance function. Conclusions: The study encouraging findings indicate the rehabilitative effect of a MBM intervention for balance function in stroke survivors. However, there were significant limitations in the design among several of the included trials. Additional studies with more robust methodologies are needed to provide a more definitive conclusion.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6025433/

Prevent Osteoporosis with Tai Chi Practice

October 4, 2018 psyjdc Leave a comment

Prevent Osteoporosis with Tai Chi Practice

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. Osteoporosis occurs 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 should make it potentially beneficial for the prevention and treatment of osteoporosis.

In today’s Research News article “The effect of Chinese martial arts Tai Chi Chuan on prevention of osteoporosis: A systematic review.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5866477/), Chow and colleagues review, summarize, and perform a meta-analysis on the 9 published research studies of the effects of Tai Chi practice on mineral bone density. The published studies included a total of 1222 participants. They found that Tai Chi practice produced significant increases in mineral bone density but it required fairly long practice periods, greater than 4 months. There were indications that Tai Chi practice was particularly effective for women. This is encouraging as osteoporosis is much more prevalent in women than in men.

These results are encouraging and suggest that Tai Chi practice may be an effective treatment to prevent the development of osteoporosis. Importantly, Tai Chi is gentle and safe, is appropriate for all ages including the elderly and for individuals with illnesses that limit their activities or range of motion, such as stroke recovery, 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 exercise to prevent bone mineral loss and the development of osteoporosis.

So, prevent osteoporosis with Tai Chi practice.

“women who practiced tai chi for 45 minutes per day, five days per week for a year had a rate of bone loss that was 3.5 times slower than those who didn’t. This improvement was reflected in their bone mineral density.” – AlgaeCal

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

Chow, T. H., Lee, B. Y., Ang, A. B. F., Cheung, V. Y. K., Ho, M. M. C., & Takemura, S. (2018). The effect of Chinese martial arts Tai Chi Chuan on prevention of osteoporosis: A systematic review. Journal of Orthopaedic Translation, 12, 74–84. http://doi.org/10.1016/j.jot.2017.06.001

Summary

Background/Objective

Tai Chi Chuan (TCC) is suggested to have beneficial effects on the musculoskeletal system. The aim of this systematic review is to evaluate the evidence of the effect of TCC on bone mineral density (BMD) and its potential for prevention of osteoporosis.

Methods

A literature search was conducted using PubMed, Embase, and Cochrane databases from inception to January 2017. Randomized controlled studies, case–control trials, prospective cohort studies, and cross-sectional studies which evaluated the effect of TCC on BMD were selected without any subject or language restriction.

Results

Nine articles met the inclusion criteria, including seven randomized controlled trials (RCTs), one case–control trial (CCT), and one cross-sectional study, encompassing a total of 1222 participants. Five studies showed statistically significant improvements in BMD after TCC, three studies showed nonsignificant intergroup differences, and one study provided no statistical evaluation of results. The studies with nonsignificant results tended to have a shorter total duration of TCC practice. Apart from dual-energy X-ray absorptiometry (DXA), two studies additionally used peripheral quantitative computed tomography (pQCT) which showed statistically significant positive effects of TCC on preventing osteoporosis.

Conclusion

TCC is beneficial to BMD and may be a cost-effective and preventive measure of osteoporosis. This beneficial effect is better observed in long-term TCC practice.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5866477/

Improve Parkinson’s Disease Symptoms with Tai Chi

September 8, 2018 psyjdc Leave a comment

Improve Parkinson’s Disease Symptoms with Tai Chi

By John M. de Castro, Ph.D.

“It isn’t every day that an effective new treatment for some Parkinson’s disease symptoms comes along. Especially one that is safe, causes no adverse side effects, and may also benefit the rest of the body and the mind. . . . tai chi may improve balance and prevent falls among people with Parkinson’s disease.” – Peter Wayne

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, Qigong has been shown to improve the symptoms of Parkinson’s Disease. Hence, Tai Chi and Qigong may be an excellent treatment for the symptoms of Parkinson’s Disease.

In today’s Research News article “The impact of Tai Chi and Qigong mind-body exercises on motor and non-motor function and quality of life in Parkinson’s disease: 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/PMC5618798/ ), Song and colleagues reviewed, summarized, and performed a meta-analysis of the published research literature on the effectiveness of Tai Chi practice for the relief of the symptoms of Parkinson’s Disease. They found 21 studies, including 823 total patients with an average age of 67.5 years, 15 of which were randomized controlled trials and 8 contained active control conditions. No adverse events were reported.

They found that Tai Chi practice produced significant improvements in motor functions, balance, Timed-Up-and-Go (getting up from chair, walking 3 meters, and sitting back down), walking speed, and falls. Tai Chi practice was also found to significantly improve the psychological state of the patients with significantly lower levels of depression and increases in quality of life. Hence, Tai Chi practice produced important improvements in the motor ability and psychological state of patients with Parkinson’s Disease.

These findings are significant and important suggesting that Tai Chi practice is a safe and effective treatment for the symptoms of Parkinson’s Disease. Tai Chi and Qigong are ancient mindfulness practices involving slow prescribed movements. They are gentle and completely safe, can be used with the elderly and sickly, is inexpensive to administer, can be performed in groups or alone, at home or in a facility or even public park, and can be quickly learned. In addition, it can also be practiced in social groups without professional supervision. This can make it fun, improving the likelihood of long-term engagement in the practice.

So, improve Parkinson’s Disease symptoms with Tai Chi.

“There are many obvious reasons everyone with Parkinson’s should be doing Tai Chi, but it’s the ones that are not yet obvious that may be the most intriguing. One obvious reason is that Tai Chi is the most powerful balance and coordination enhancing exercise known. In many studies at major universities Tai Chi was found to be TWICE as effective in reducing falls as the other balance enhancing exercises being studied.” – Sherri Woodbridge

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

Song, R., Grabowska, W., Park, M., Osypiuk, K., Vergara, G., Bonato, P., … Wayne, P. (2017). The impact of Tai Chi and Qigong mind-body exercises on motor and non-motor function and quality of life in Parkinson’s disease: A systematic review and meta-analysis. Parkinsonism & Related Disorders, 41, 3–13. http://doi.org/10.1016/j.parkreldis.2017.05.019

Highlights

Tai Chi/Qigong is a mind-body intervention that has the potential to address motor and non-motor symptoms associated with Parkinson’s disease.
Mixed results for motor outcomes have been reported, while even less attention has been devoted to systematically evaluating the effects of Tai Chi/Qigong on non-motor outcomes.
Our meta-analyses indicate clinically relevant effect sizes in favor of Tai Chi/Qigong for motor function, balance, and quality of life, and significant effect sizes persisted even when comparisons were limited to active controls.

Abstract

Purpose

To systematically evaluate and quantify the effects of Tai Chi/Qigong (TCQ) on motor (UPDRS III, balance, falls, Timed-Up-and-Go, and 6-Minute Walk) and non-motor (depression and cognition) function, and quality of life (QOL) in patients with Parkinson’s disease (PD).

Methods

A systematic search on 7 electronic databases targeted clinical studies evaluating TCQ for individuals with PD published through August 2016. Meta-analysis was used to estimate effect sizes (Hedge’s g) and publication bias for randomized controlled trials (RCTs). Methodological bias in RCTs was assessed by two raters.

Results

Our search identified 21 studies, 15 of which were RCTs with a total of 755 subjects. For RCTs, comparison groups included no treatment (n=7, 47%) and active interventions (n=8, 53%). Duration of TCQ ranged from 2 to 6 months. Methodological bias was low in 6 studies, moderate in 7, and high in 2. Fixed-effect models showed that TCQ was associated with significant improvement on most motor outcomes (UPDRS III [ES=-0.444, p<.001], balance [ES=0.544, p<.001], Timed-Up-and-Go [ES=−0.341, p=.005], 6MW [ES=−0.293, p=.06]), falls [ES=−.403, p=.004], as well as depression [ES=−0.457, p=.008] and QOL [ES=−0.393, p<.001], but not cognition [ES= −0.225, p=.477]). I2 indicated limited heterogeneity. Funnel plots suggested some degree of publication bias.

Conclusion

Evidence to date supports a potential benefit of TCQ for improving motor function, depression and QOL for individuals with PD, and validates the need for additional large-scale trials.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618798/

Improve Brain Metabolism and Muscle Energetics in Older Adults with Tai Chi

September 1, 2018 psyjdc 1 Comment

Improve Brain Metabolism and Muscle Energetics in Older Adults with Tai Chi

By John M. de Castro, Ph.D.

”A comparison of the effects of regular sessions of tai chi, walking, and social discussion, has found tai chi was associated with the biggest gains in brain volume and improved cognition.” – Fiona McPherson

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 training is designed to enhance and regulate the functional activities of the body through regulated breathing, mindful concentration, and gentle movements. It includes balance training and has been shown to improve balance and coordination. Because it is not strenuous, involving slow gentle movements, and is safe, having no appreciable side effects, it is appropriate for an elderly population. Indeed, Tai Chi and Qigong have 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 “Tai Chi Improves Brain Metabolism and Muscle Energetics in Older Adults.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6055800/ ), Zhou and colleagues recruited healthy older people (>55 years of age) and trained them in Tai Chi practice with a one hour, twice a week, for 12 weeks instruction. They were measured before and after training for leg strength while having their brains scanned for metabolites with Magnetic Resonance Imaging (MRI). N‐acetylaspartate (NAA) is a neuronal marker of neuronal health. They also measured the rate of recovery of phosphocreatine (PCr) in the leg following exercise, a marker of muscular fitness.

They found that after training there was a significant increase in N‐acetylaspartate (NAA). NAA is a marker of the number of neurons present in the brain. Hence it’s increase in this study suggests that Tai Chi training increases the number of brain cells in the elderly. This further suggests that Tai Chi training is neuroprotective and may reduce the degeneration of the brain that occurs in normal aging.

They also found that after training there was a significant decrease in the rate of recovery of phosphocreatine (PCr) in the leg following exercise. A PCr decrease indicates that the capacity of muscles to use oxygen has increased. This, then, is a measure of muscular fitness. Hence it’s decrease in this study suggests that Tai Chi training improves exercise fitness in older adults helping to counter the age related decline in strength.

These results suggest the biochemical mechanisms that may underlie the ability of Tai Chi training to slow or delay physical and mental decline and to increase brain matter. These results not only further support the benefits of Tai Chi training for aging adults but also indicate how this training may change the chemistry of the brain and muscles to counter the effects of aging.

So, improve brain metabolism and muscle energetics in older adults with Tai Chi.

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

“Studies have shown that the incorporation of Tai Chi to an elders’ exercise program can be beneficial. Tai Chi practice was “beneficial to improve the balance control ability and flexibility of older adults, which may be the reason of preventing falls.” – Eric Edelman

In today’s Research News article “Tai Chi Improves Brain Metabolism and Muscle Energetics in

Study Summary

Zhou, M., Liao, H., Sreepada, L. P., Ladner, J. R., Balschi, J. A., & Lin, A. P. (2018). Tai Chi Improves Brain Metabolism and Muscle Energetics in Older Adults. Journal of Neuroimaging, 28(4), 359–364. http://doi.org/10.1111/jon.12515

ABSTRACT

BACKGROUND AND PURPOSE

Tai Chi is a mind‐body exercise that has been shown to improve both mental and physical health. As a result, recent literature suggests the use of Tai Chi to treat both physical and psychological disorders. However, the underlying physiological changes have not been characterized. The aim of this pilot study is to assess the changes in brain metabolites and muscle energetics after Tai Chi training in an aging population using a combined brain‐muscle magnetic resonance spectroscopy (MRS) examination.

METHODS

Six healthy older adults were prospectively recruited and enrolled into a 12‐week Tai Chi program. A brain 1H MRS and a muscle 31P MRS were scanned before and after the training, and postprocessed to measure N‐acetylaspartate to creatine (NAA/Cr) ratios and phosphocreatine (PCr) recovery time. Wilcoxon‐signed rank tests were utilized to assess the differences between pre‐ and post‐Tai Chi training.

RESULTS

A significant within‐subject increase in both the NAA/Cr ratios (P = .046) and the PCr recovery time (P =.046) was observed between the baseline and the posttraining scans. The median percentage changes were 5.38% and 16.51% for NAA/Cr and PCr recovery time, respectively.

CONCLUSIONS

Our pilot study demonstrates significant increase of NAA/Cr ratios in posterior cingulate gyrus and significantly improved PCr recovery time in leg muscles in older adults following short‐term Tai Chi training, and thus provides insight into the beneficial mechanisms.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6055800/

Improve Recovery from Stroke with Tai Chi Practice

August 18, 2018 psyjdc Leave a comment

Improve Recovery from Stroke with Tai Chi Practice

By John M. de Castro, Ph.D.

“Suffering from a stroke is a tremendous event for anyone to face, but the practice of tai chi offers the possibility for a regeneration of the mind, body, and spirit.“ – Saebo

Every year, more than 795,000 people in the United States have a stroke and it is the third leading cause of death, killing around 140,000 Americans each year. A stroke results from an interruption of the blood supply to the brain, depriving it of needed oxygen and nutrients. This can result in the death of brain cells and depending on the extent of the damage produce profound loss of function. Strokes come in two varieties. The most common (87%) is ischemic stroke resulting from a blocked artery. But strokes can also occur due to leaking or rupture of a blood vessel in the brain, known as hemorrhagic stroke.

There are a number of risk factors for stroke that are unchangeable, such as family history, age, and genes. But there are a very large number of factors that are under our control including high blood pressure, smoking, high cholesterol, poor diet, sedentariness, and obesity. Given this list it is clear that basic physical fitness and exercise would be excellent for stroke prevention. The ancient mindful movement technique Tai Chi is a very safe form of gentle exercise that appears to be beneficial for stroke victims. It is difficult to get stroke survivors to engage in exercise. Perhaps the practice of Tai Chi, since it is very gentle, might be acceptable and effective in the treatment of stroke survivors.

In today’s Research News article “Tai Chi for Stroke Rehabilitation: A Systematic Review and 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/PMC6068268/ ), Lyu and colleagues review, summarize, and perform a meta-analysis of the 21 published research studies of the effectiveness of Tai Chi practice for patients undergoing rehabilitation from a stroke.

They found that Tai Chi practice in addition to conventional rehabilitation therapy in comparison to conventional rehabilitation therapy alone produced significantly greater gains in the victims ability to conduct daily living activities, in their limb motor abilities, balance, and walking ability. These results are impressive and suggest that Tai Chi practice is a safe and effective addition to conventional rehabilitation therapy for stroke victims to improve movement and thereby improve their ability to conduct their normal daily activities.

Tai Chi is gentle and safe, is appropriate for all ages including the elderly and for individuals with illnesses that limit their activities or range of motion, such as stroke recovery, 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 be added to conventional rehabilitation therapy for the treatment of stroke survivors.

So, improve recovery from stroke with tai chi practice.

“Learning how to find and maintain your balance after a stroke is a challenge. Tai Chi is effective in improving both static and dynamic balance, which is important to prevent falls.” – Ruth Taylor-Piliae

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

Lyu, D., Lyu, X., Zhang, Y., Ren, Y., Yang, F., Zhou, L., … Li, Z. (2018). Tai Chi for Stroke Rehabilitation: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in Physiology, 9, 983. http://doi.org/10.3389/fphys.2018.00983

Abstract

Background: Stroke is a major cause of poor health and has numerous complications. Tai Chi (TC) may have positive effects on the rehabilitation of stroke survivors, but recent clinical findings have not been included in previously published reviews.

Objectives: We conducted this systematic review and meta-analysis to determine the effectiveness of all types of TC vs. conventional rehabilitation therapy for all aspects of stroke survivors’ rehabilitation that have been studied.

Method: We searched seven electronic literature databases (three in English, four in Chinese) and one clinical registry platform using established strategies to identify randomized controlled trials performed up to October 2017. Screening, quality assessment, and data collection were performed by two researchers separately, using the same standard. The results were analyzed using RevMan 5.3.0. The quality of evidence was evaluated with GRADEpro.

Results: A total of 21 studies with 1,293 stroke survivors met inclusion criteria; 14 were included in the quantitative synthesis to evaluate four aspects and five outcomes. Nine studies indicated that TC was able to improve independent activities of daily living (ADL), especially TC vs. conventional rehabilitation therapy [mean difference (MD) [95% confidence interval (CI)] = 9.92 [6.82, 13.02], P < 0.00001]. Five studies reported significant effects of TC plus conventional rehabilitation therapy in increasing scores on the Fugl–Meyer Assessment for the upper limb [MD (95%CI) = 8.27 [4.69, 11.84], P < 0.0001], lower limb [MD (95%CI) = 2.75 [0.95, 4.56], P = 0.003], and overall [MD (95%CI) = 4.49 [1.92, 7.06], P = 0.0006]. The Berg Balance Scale revealed significant improvements according to pooled estimates for TC vs. conventional rehabilitation therapy [MD (95%CI) = 5.23 [3.42, 7.05], P < 0.00001]. TC plus conventional rehabilitation therapy also improved walking ability as measured by the Holden scale [MD (95%CI) = 0.61 [0.38, 0.85], P < 0.00001] and up-and-go time [MD (95%CI) = 2.59 [1.76, 3.43], P < 0.00001].

Conclusion: TC has an overall beneficial effect on ADL, balance, limb motor function, and walking ability among stroke survivors, based on very low-quality evidence, and may also improve sleep quality, mood, mental health, and other motor function. Well-designed, higher-quality trials with longer-term follow-up periods are needed to develop better-quality evidence.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6068268/

Treat Insomnia in Breast Cancer Survivors with Tai Chi

August 10, 2018 psyjdc Leave a comment

Treat Insomnia in Breast Cancer Survivors with Tai Chi

By John M. de Castro, Ph.D.

“Breast cancer survivors often don’t just come to physicians with insomnia. They have insomnia, fatigue and depression. And this intervention, tai chi, impacted all those outcomes in a similar way, with benefits that were as robust as the gold standard treatment for insomnia.” – Leigh Hopper

Receiving a diagnosis of cancer has a huge impact on most people. Feelings of depression, anxiety, and fear are very common and are normal responses to this life-changing and potentially life-ending experience. But cancer diagnosis is not necessarily a death sentence. Over half of the people diagnosed with cancer are still alive 10 years later and this number is rapidly increasing. But, surviving cancer carries with it a number of problems. Insomnia is a common occurrence in the aftermath of surviving breast cancer.

Mindfulness training has been shown to help with cancer recovery and help to alleviate many of the residual physical and psychological symptoms, including stress, sleep disturbance, and anxiety and depression. Tai Chi or Qigong practice has been shown to improve quality of life, reduce fatigue, lower blood pressure and cortisol levels, improve balance and reduce the likelihood of falls. Mindfulness-based practices have been reported to improve sleep amount and quality. Tai Chi practice has also been shown to improve sleep. It is not known, however, how effective Tai Chi practice is relative to other know insomnia treatments.

In today’s Research News article “Tai Chi Chih Compared with Cognitive Behavioral Therapy for the Treatment of Insomnia in Survivors of Breast Cancer: A Randomized, Partially Blinded, Noninferiority Trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5549450/ ), Irwin and colleagues recruited women who had survived breast cancer and who were diagnosed with insomnia. They were randomly assigned to receive a 3-month program of either Tai Chi or Cognitive Behavioral Therapy for Insomnia (CBT-I). Both treatments were delivered in groups of 7 to 10 participants in weekly 120-minute sessions. CBT-I contained cognitive therapy, stimulus control, sleep restriction, sleep hygiene, and relaxation. Tai Chi consisted of mindful performance of repetitious, nonstrenuous, slow-paced movement. Participants were measured during baseline, at the end of the treatment period and three months and one year later, for insomnia severity, insomnia remission, sleep quality, sleep diary records, fatigue, daytime sleepiness, depression, body size, and physical activity.

They found that both groups showed equivalent and significant improvement in insomnia severity, insomnia remission, sleep quality, fatigue, daytime sleepiness, and depression at posttreatment and 3 and 12 months later. Hence, both Tai Chi practice and Cognitive Behavioral Therapy for Insomnia (CBT-I) were effective in treating insomnia in breast cancer survivors with insomnia.

It is remarkable that Tai Chi practice is just as effective as a psychotherapy that was designed specifically to treat insomnia and which is considered the gold standard of insomnia treatments. Tai Chi practice, though, has marked advantages over CBT-I. Tai Chi is gentle and safe, is appropriate for all ages including the elderly and for individuals with illnesses that limit their activities or range of motion, 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 releive insomnia is breast cancer survivors.

So, treat insomnia in breast cancer survivors with Tai Chi

“given that standardized TCC is both scalable and community accessible compare with the limited availability of CBT in most medical centers, immediate access to TCC would address the need to reduce the morbidity associated with insomnia in survivors of breast and other cancers.” – Irwin et al. 2017

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

Irwin, M. R., Olmstead, R., Carrillo, C., Sadeghi, N., Nicassio, P., Ganz, P. A., & Bower, J. E. (2017). Tai Chi Chih Compared With Cognitive Behavioral Therapy for the Treatment of Insomnia in Survivors of Breast Cancer: A Randomized, Partially Blinded, Noninferiority Trial. Journal of Clinical Oncology, 35(23), 2656–2665. http://doi.org/10.1200/JCO.2016.71.0285

Abstract

Purpose

Cognitive behavioral therapy for insomnia (CBT-I) and Tai Chi Chih (TCC), a movement meditation, improve insomnia symptoms. Here, we evaluated whether TCC is noninferior to CBT-I for the treatment of insomnia in survivors of breast cancer.

Patients and Methods

This was a randomized, partially blinded, noninferiority trial that involved survivors of breast cancer with insomnia who were recruited from the Los Angeles community from April 2008 to July 2012. After a 2-month phase-in period with repeated baseline assessment, participants were randomly assigned to 3 months of CBT-I or TCC and evaluated at months 2, 3 (post-treatment), 6, and 15 (follow-up). Primary outcome was insomnia treatment response—that is, marked clinical improvement of symptoms by the Pittsburgh Sleep Quality Index—at 15 months. Secondary outcomes were clinician-assessed remission of insomnia; sleep quality; total sleep time, sleep onset latency, sleep efficiency, and awake after sleep onset, derived from sleep diaries; polysomnography; and symptoms of fatigue, sleepiness, and depression.

Results

Of 145 participants who were screened, 90 were randomly assigned (CBT-I: n = 45; TCC: n = 45). The proportion of participants who showed insomnia treatment response at 15 months was 43.7% and 46.7% in CBT-I and TCC, respectively. Tests of noninferiority showed that TCC was noninferior to CBT-I at 15 months (P = .02) and at months 3 (P = .02) and 6 (P < .01). For secondary outcomes, insomnia remission was 46.2% and 37.9% in CBT-I and TCC, respectively. CBT-I and TCC groups showed robust improvements in sleep quality, sleep diary measures, and related symptoms (all P < .01), but not polysomnography, with similar improvements in both groups.

Conclusion

CBT-I and TCC produce clinically meaningful improvements in insomnia. TCC, a mindful movement meditation, was found to be statistically noninferior to CBT-I, the gold standard for behavioral treatment of insomnia.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5549450/

Improve Movement and Flexibility in Older Women with Tai Chi

August 4, 2018 psyjdc Leave a comment

Improve Movement and Flexibility in Older Women with Tai Chi

By John M. de Castro, Ph.D.

“Practising the ancient martial art of Tai Chi is so beneficial to elderly people’s health that it should be “the preferred mode of training” – The Telegraph

The process of aging affects every aspect of the physical and cognitive domains. Every system in the body deteriorates including motor function with a decline in strength, flexibility, and balance. Impaired balance is a particular problem as it can lead to falls. In the U.S. one third of people over 65 fall each year and 2.5 million are treated in emergency rooms for injuries produced by falls. About 1% of falls result in deaths making it the leading cause of death due to injury among the elderly. It is obviously important to discover methods to improve balance and decrease the number of fall in the elderly.

Tai Chi training is designed to enhance and regulate the functional activities of the body through regulated breathing, mindful concentration, and gentle movements. It includes balance training and has been shown to improve balance and coordination. Because it is not strenuous, involving slow gentle movements, and is safe, having no appreciable side effects, it is appropriate for an elderly population. So, it would seem that tai chi practice would be well suited to improving balance and coordination in seniors and thereby reduce the likelihood of falls.

In today’s Research News article “Effect of Yang-Style Tai Chi on Gait Parameters and Musculoskeletal Flexibility in Healthy Chinese Older Women.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5968961/ ), Zou and colleagues recruited elderly women (> 65 years of age) and randomly assigned them to either a Tai Chi practice or no-treatment control conditions. Tai Chi was practiced under the supervision of a Tai Chi master for 90 minutes, 3 times per week for 8 weeks. They were measured before and after practice for physical activity and hip and foot flexibility. They also walked a short distance and their movements of the knee, hip, and ankle were analyzed through a kinematic analysis.

They found that the Tai Chi group and not the control group after the 8-week practice period had significant improvements in their walking including stride length, gait speed, stance phase, swing phase, and double support time. They also had significant improvements in their hip and foot flexibility and range of motion of the knee, hip, and ankle. No adverse events as a result of Tai Chi practice were reported by the participants.

These findings conclusively document the ability of Tai Chi practice to help maintain the flexibility and range of motion of elderly women. This is particularly important as it suggests that these women would be less likely to fall and maintain a high quality of life. In addition, as Tai Chi is gentle and safe, is appropriate for all ages including the elderly and for individuals with illnesses that limit their activities or range of motion, 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 maintain the health and well-being of the elderly.

So, improve movement and flexibility in older women with Tai Chi.

“Unlike other exercises, TCE may contribute to improving the quality of life and reducing depression in patients with chronic diseases.” – X. Wang

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., Wang, C., Tian, Z., Wang, H., & Shu, Y. (2017). Effect of Yang-Style Tai Chi on Gait Parameters and Musculoskeletal Flexibility in Healthy Chinese Older Women. Sports, 5(3), 52. http://doi.org/10.3390/sports5030052

Abstract

The purpose of the present study was to examine the effect of Yang-style Tai chi (TC) on gait parameters and musculoskeletal flexibility in healthy Chinese female adults. Sixty-six female adults aged >65 years were randomly assigned to either an experimental group (67.9 ± 3.2 years of age) receiving three 90-min simplified 24-form TC sessions for eight weeks, or a control group (67.4 ± 2.9 years of age) who maintained their daily lifestyles. All study participants were instructed to perform a selected pace walking for recording gait parameters (stride length, gait speed, swing cycle time, stance phase, and double support times) at both baseline and after the experiment. Low-limb flexibility and range of motion at specific musculoskeletal regions (hip flexion, hip extension, and plantar flexion, as well as anterior and lateral pelvic tilts, pelvic rotation, and joint range of motion (hip, knee, and ankle)) were also assessed in the present study. Multiple separate 2 × 2 Factorial Analysis of Variance (ANOVA) with repeated measures were used to examine the effects of TC on the abovementioned outcomes between baseline and posttest in the two groups. When compared to those in the control group, older female adults who experienced the 8-week Tai chi intervention demonstrated significant improvements in most of the outcome measures. More specifically, positive changes in the TC group were found, including gait parameter (p < 0.001 for all; stride length (1.12 to 1.24, +8.6%), gait speed (1.06 to 1.21, +13.9%), stance phase (66.3 to 61.8, −5.5%), swing phase (33.7 to 38.4, +10.1%), double support time (0.33 to 0.26, −21.1%)), flexibility-related outcomes (hip flexion (90.0 to 91.9, 22.6%, p < 0.0001), single hip flexor (6.0 to 2.0, −61.5%, p = 0.0386), and plantar flexion (41.6 to 49.7, +17.5%, p < 0.0001)), and range of motion (anterior pelvic tilt (9.5 to 6.2, −34.7%, p < 0.0001), lateral pelvic tilt (6.6 to 8.3, +23.8%, p = 0.0102), pelvic rotation (10.3 to 14.7, 28.2%, p < 0.0001), hip range of motion (29.8 to 32.9, +13.5%, p = 0.001), and ankle range of motion (28.0 to 32.6, +11.1%, p < 0.0001)). The present study supports the notion that the practice of TC has a positive effect on healthy older female adults in improving gait parameters and flexibility, counteracting the normal functional degeneration due to age.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5968961/

Balance and Fitness in the Elderly and Tai Chi Training

July 21, 2018 psyjdc Leave a comment

Balance and Fitness in the Elderly and Tai Chi Training

By John M. de Castro, Ph.D.

“Tai chi is an ancient Chinese exercise that can help older adults improve their balance and lower their fall risk. And by reducing their risk of falls, seniors can lower their odds of suffering a debilitating fracture.” – Harvard Health Letter

Falls, with or without injury, also carry a heavy quality of life impact. A growing number of older adults, fear falling and, as a result, limit their activities and social engagements. This can result in further physical decline, depression, social isolation, and feelings of helplessness. It is obviously important to discover methods to improve balance and decrease the number of fall in the elderly.

Tai Chi training is designed to enhance and regulate the functional activities of the body through regulated breathing, mindful concentration, and gentle movements. It includes balance training and has been shown to improve balance and coordination. These studies, however, employ Tai Chi training over long time frames of 6 months to a year. It is not known if shorter term training would also be effective.

In today’s Research News article “Effects of 12 Weeks of Tai Chi Chuan Training on Balance and Functional Fitness in Older Japanese Adults.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5968980/ ), Takeshima and colleagues recruited older adults averaging 73 years of age and assigned them to either receive 12 weeks of Tai Chi training for 2 days per week for 60 minutes or to a no-treatment control group. They were measured before and after training for static balance, dynamic balance, and functional fitness, including upper and lower body strength, balance and agility, upper and lower body flexibility, and cardiorespiratory fitness.

Contrary to longer-term studies, they did not find any significant differences between the Tai Chi training and no-treatment control groups in static balance, dynamic balance, or functional fitness. This lack of benefit of Tai Chi training may well be due to the relative shortness of the 12-week program relative to previous studies employing 6-month to one year trainings. Indeed, previous research by Holmes and colleagues also employing a 12 week program could not detect any overall improvement in balance, but could detect a subtle improvement in postural-respiratory coupling. This may be a precursor to improvements in overall balance. So, 12-weeks of training may produce subtle changes that, if continued over a longer period of time, will lead to improvements in balance.

Tai Chi movement patterns can be fairly complex and the elderly may have difficulty learning them over a few sessions. Indeed, it has been reported that it takes 8 to 16 sessions before the patterns are mastered. So, there may need for longer periods of training to master the technique and benefit from it. Hence, there is a need for further research on the amount of Tai Chi training needed to improve balance and reduce falls in the elderly.

“I’ve always been clumsy, so Tai Chi has offered me the opportunity to be able to think more about what I’m doing, pay attention to what I’m doing, and not fall. I’m able to catch myself if I trip over something because of Tai Chi,” – Velma Chapman

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

Takeshima, N., Islam, M. M., Kato, Y., Koizumi, D., Narita, M., Kitabayashi, Y., … Rogers, M. E. (2017). Effects of 12 Weeks of Tai Chi Chuan Training on Balance and Functional Fitness in Older Japanese Adults. Sports, 5(2), 32. http://doi.org/10.3390/sports5020032

Abstract

The purpose of this study was to determine the effects of Tai Chi Chuan on static and dynamic balance, and functional fitness in older adults. Forty-nine volunteers were divided into an exercise group (EX: 9 men and 16 women, average age 72 ± 5 years) and control group (13 men and 11 women, average age 73 ± 6 years). The EX participated in a 12-week supervised exercise program (60 min/day, 2 days/week) that consisted of 10-min warm-up and stretching, 40-min Tai Chi Chuan exercise (long-form Yang style with 108 movements), and 10-min cool-down/relaxation exercises. The control group was asked to not change their physical activity habits. Static (sway velocity standing on firm or foam surfaces with eyes open or closed) and dynamic balance (limits of stability (LOS)), as well as functional fitness measures of body mass; upper- and lower-body strength; and flexibility, mobility, and aerobic fitness were taken before and after the intervention. After the 12-week Tai Chi Chuan exercise program, there were no improvements in any functional fitness or balance variable although components of LOS tended to increase (13.1%, p = 0.052). These results indicate that 12 weeks of Tai Chi Chuan exercise has no significant effect on balance and functional fitness parameters in older Japanese adults.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5968980/