Improve Brain Size and Function in Healthy Elderly with Tai Chi

July 20, 2018 psyjdc Leave a comment

By John M. de Castro, Ph.D.

“Epidemiologic studies have shown repeatedly that individuals who engage in more physical exercise or are more socially active have a lower risk of Alzheimer’s disease. The current findings suggest that this may be a result of growth and preservation of critical regions of the brain affected by this illness.” – James Mortimer

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 “The Effects of Tai Chi Intervention on Healthy Elderly by Means of Neuroimaging and EEG: A Systematic Review.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5915963/ ), Pan and colleagues review, summarize, and perform a meta-analysis of the 11 published research articles that examine the effects of Tai Chi practice on the brain of the elderly.

They find that there was 1 published study reporting that long-term Tai Chi practitioners have a thicker cortex in the brain. This is interesting but it cannot be determined if people who practice Tai Chi are simply people who have thicker cortexes. Other studies using functional Magnetic Imaging (fMRI) indicate that Tai Chi results in increased connectivity between brain structures and increased functional activity in the brain, so there is greater activity and signals are better sent from one area to another. Still other studies employing electroencephalographic (EEG) recordings indicate that Tai Chi produces greater electrical activity in the frontal areas of the cortex that are known to be involved in high level cognitive function (executive function)

One weakness in the studies is that the comparison groups are most often sedentary, not engaging in any exercise. As a result, it cannot be determined if the changes in the brain are due to Tai Chi per se or whether any form of exercise might have a similar effect. Future research should employ comparisons to groups performing other exercises.

Nevertheless, the results are encouraging; suggesting that Tai Chi can alter the brain in ways that may improve memory and cognitive performance. Significantly, Tai Chi practice is 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. Also, it can be practiced in social groups without professional supervision. This can make it fun, improving the likelihood of long-term engagement in the practice. So, Tai Chi practice may be ideal for slowing or reversing age-related deterioration of the brain and the related cognitive decline.

So, improve brain size and function in healthy elderly with Tai Chi.

“The ability to reverse this trend with physical exercise and increased mental activity implies that it may be possible to delay the onset of dementia in older persons through interventions that have many physical and mental health benefits.” – James Mortimer

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

Pan, Z., Su, X., Fang, Q., Hou, L., Lee, Y., Chen, C. C., … Kim, M.-L. (2018). The Effects of Tai Chi Intervention on Healthy Elderly by Means of Neuroimaging and EEG: A Systematic Review. Frontiers in Aging Neuroscience, 10, 110. http://doi.org/10.3389/fnagi.2018.00110

Abstract

Aging is a process associated with a decline in cognitive and motor functions, which can be attributed to neurological changes in the brain. Tai Chi, a multimodal mind-body exercise, can be practiced by people across all ages. Previous research identified effects of Tai Chi practice on delaying cognitive and motor degeneration. Benefits in behavioral performance included improved fine and gross motor skills, postural control, muscle strength, and so forth. Neural plasticity remained in the aging brain implies that Tai Chi-associated benefits may not be limited to the behavioral level. Instead, neurological changes in the human brain play a significant role in corresponding to the behavioral improvement. However, previous studies mainly focused on the effects of behavioral performance, leaving neurological changes largely unknown. This systematic review summarized extant studies that used brain imaging techniques and EEG to examine the effects of Tai Chi on older adults. Eleven articles were eligible for the final review. Three neuroimaging techniques including fMRI (N = 6), EEG (N = 4), and MRI (N = 1), were employed for different study interests. Significant changes were reported on subjects’ cortical thickness, functional connectivity and homogeneity of the brain, and executive network neural function after Tai Chi intervention. The findings suggested that Tai Chi intervention give rise to beneficial neurological changes in the human brain. Future research should develop valid and convincing study design by applying neuroimaging techniques to detect effects of Tai Chi intervention on the central nervous system of older adults. By integrating neuroimaging techniques into randomized controlled trials involved with Tai Chi intervention, researchers can extend the current research focus from behavioral domain to neurological level.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5915963/

Improve Cardiorespiratory Fitness in Coronary Disease Rehabilitation with Tai Chi

July 16, 2018 psyjdc Leave a comment

Improve Cardiorespiratory Fitness in Coronary Disease Rehabilitation with Tai Chi

By John M. de Castro, Ph.D.

“practicing tai chi may help to modestly lower blood pressure. It’s also proved helpful for people with heart failure, who tend to be tired and weak as a result of the heart’s diminished pumping ability. The slow movements involve both the upper and lower body, which safely strengthens the heart and major muscle groups without undue strain.” – Harvard Heart Letter

Cardiovascular disease is the number one killer, claiming more lives than all forms of cancer combined. “Heart disease is the leading cause of death for both men and women. About 610,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths. Every year about 735,000 Americans have a heart attack.” (Centers for Disease Control). A myriad of treatments has been developed for heart disease including a variety of surgical procedures and medications. In addition, lifestyle changes have proved to be effective including quitting smoking, weight reduction, improved diet, physical activity, and reducing stresses. Cardiac rehabilitation programs for patients recovering from a heart failure, emphasize these lifestyle changes. Unfortunately, for a variety of reasons, 60% of heart failure patients decline participation, making these patients at high risk for another attack.

In today’s Research News article “The Effect of Tai Chi on Cardiorespiratory Fitness for Coronary Disease Rehabilitation: 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/PMC5758591/ ), Yang and colleagues review, summarize and perform a meta-analysis of 5 published research articles on the use of Tai Chi for the treatment of patients with coronary disease.

They found that in comparison to other gentle aerobic exercise practice Tai Chi produced significantly greater improvement in cardiorespiratory fitness, or aerobic capacity, which is reflected by VO₂max, measured with a stress test. But, the effect was not as great as that produced by vigorous aerobic exercise. No adverse events were reported. Hence, Tai Chi practice was found to be safe and effective in improving cardiorespiratory fitness in patients with coronary disease.

Tai Chi practice was not as effective as vigorous aerobic exercise. But it is difficult to get patients with coronary disease to engage in and sustain vigorous exercise. It scares them and produces considerable discomfort. Tai Chi practice, on the other hand, is 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 be practiced in social groups without professional supervision. This can make it fun, improving the likelihood of long-term engagement in the practice. So, Tai Chi practice may be an ideal treatment for patients with coronary disease, not only one that is effective but also one that they will engage in and sustain.

So, improve cardiorespiratory fitness in coronary disease rehabilitation with Tai Chi.

“Both fear of exercise and the perception of cardiac rehabilitation as dangerous were the most commonly reported reasons for declining participation in cardiac rehabilitation. Tai chi can clearly overcome these barriers because it is a different form of exercise. During training, participants are constantly reminded they do not need to strive or struggle to achieve predetermined goals in terms of heart rate or exercise intensity. Instead, they are invited to focus their attention on the breath and/or on the movements of the body. As a result, participants do not see tai chi exercise as threatening, and this may result in improvements in exercise self-efficacy,” – Elena Salmoirago-Blotcher

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

Yang, Y., Wang, Y., Wang, S., Shi, P., & Wang, C. (2017). The Effect of Tai Chi on Cardiorespiratory Fitness for Coronary Disease Rehabilitation: A Systematic Review and Meta-Analysis. Frontiers in Physiology, 8, 1091. http://doi.org/10.3389/fphys.2017.01091

Abstract

Background: Tai Chi that originated in China as a martial art is an aerobic exercise with low-to-moderate intensity and may play a role in cardiac rehabilitation.

Aim: To systematically review the effect of Tai Chi on cardiorespiratory fitness for coronary disease rehabilitation.

Methods: We performed a search for Chinese and English studies in the following databases: PubMed, EMBASE, Cochrane Central Register of Controlled Trials, Chinese Biomedical Literature Database, China Knowledge Resource Integrated Database, Wanfang Data, and China Science and Technology Journal Database. The search strategy included terms relating to or describing Tai Chi and coronary disease, and there were no exclusion criteria for other types of diseases or disorders. Further, bibliographies of the related published systematic reviews were also reviewed. The searches, data extraction, and risk of bias (ROB) assessments were conducted by two independent investigators. Differences were resolved by consensus. RevMan 5.3.0 was used to analyze the study results. We used quantitative synthesis if the included studies were sufficiently homogeneous and performed subgroup analyses for studies with different control groups. To minimize bias in our findings, we used GRADEpro to grade the available evidence.

Results: Five studies were enrolled—two randomized controlled trials (RCTs) and three nonrandomized controlled trials (N-RCTs)—that included 291 patients. All patients had coronary disease. ROB assessments showed a relatively high selection and detection bias. Meta-analyses showed that compared to other types of low- or moderate-intensity exercise, Tai Chi could significantly improve VO2max [MD = 4.71, 95% CI (3.58, 5.84), P < 0.00001], but it seemed less effective at improving VO2max as compared to high-intensity exercise. This difference, however, was not statistically significant [MD = −1.10, 95% CI (−2.46, 0.26), P = 0.11]. The GRADEpro showed a low level of the available evidence.

Conclusion: Compared to no exercise or other types of exercise with low-to-moderate intensity, Tai Chi seems a good choice for coronary disease rehabilitation in improving cardiorespiratory fitness. However, owing to the poor methodology quality, more clinical trials with large sample size, strict randomization, and clear description about detection and reporting processes are needed to further verify the evidence.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758591/

Improve Balance in Breast Cancer Patients with Qigong Practice

June 26, 2018 psyjdc Leave a comment

Improve Balance in Breast Cancer Patients with Qigong Practice

By John M. de Castro, Ph.D.

“In terms of qigong influence on my cancer, a bone density scan carried some months ago has shown that, not only have I not lost further bone material, but, bone density has improved and there is growth of new material. I attribute this to my qigong practice since this is beyond the power of medication to effect this kind of outcome.” – Jean Caron

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. Cancer and its treatment often results in bone loss making the individual more vulnerable to fractures especially after falls.

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. It is not known, however, if Qigong practice can help to strengthen bones and reduce the likelihood of fractures.

In today’s Research News article “Bone Mineral Density, Balance Performance, Balance Self-Efficacy, and Falls in Breast Cancer Survivors With and Without Qigong Training: An Observational Study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5950950/ ), Fong and colleagues recruited breast cancer survivors who had undergone standard treatments and separated them into two groups; those who performed Qigong practice for at least 3 months and those who did not practice. They also recruited a healthy control group that did not engage in Qigong practice. The participants were measured for whole body, hip, and arm bone density, balance, history of falls and fear of falling.

They found that the Breast cancer group that performed Qigong practice had significantly better balance and lower fear of falling than those who did not practice. In fact, those who practiced were equivalent to healthy controls in balance and fear of falling. It was those who didn’t practice who were deficient. They did not find differences between the groups in bone density. So, although Qigong practice did not appear to strengthen bones in breast cancer survivors, it did appear to improve balance and reduce their fear of falling making fractures less likely.

Falls and the resultant bone fractures are a significant threat not only to the quality of life of breast cancer survivors but also to their longevity. Hence, the benefits of improvements in balance for these patients should not be underappreciated. They could well lead to longer and better lives.

So, improve balance in breast cancer patients with qigong practice.

“Tai Chi may lead to better physical balance and stronger circulation of blood and energy. Tai Chi is a complimentary method for both preparing and recovering from surgery. Practicing with a positive, motivated group of people who are interested in empowering themselves with mind/body tools is a great support group for people who like to take an active role in their journey to better health.” – Cancer Wellness TV

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

Shirley S. M. Fong, Anna W. M. Choi, W. S. Luk, Timothy T. T. Yam, Joyce C. Y. Leung, Joanne W. Y. Chung. Bone Mineral Density, Balance Performance, Balance Self-Efficacy, and Falls in Breast Cancer Survivors With and Without Qigong Training: An Observational Study. Integr Cancer Ther. 2018 Mar; 17(1): 124–130. Published online 2017 Jan 4. doi: 10.1177/1534735416686687

Abstract

Purpose: A deterioration in bone strength and balance performance after breast cancer treatment can result in injurious falls. Therefore, interventions need to be developed to improve the bone strength and balance ability of breast cancer survivors. This cross-sectional exploratory study aimed to compare the bone mineral density (BMD), balance performance, balance self-efficacy, and number of falls between breast cancer survivors who practiced qigong, breast cancer survivors who did not practice qigong, and healthy individuals. Methods: The study included 40 breast cancer survivors with more than 3 months of qigong experience, 17 breast cancer survivors with no qigong experience, and 36 healthy controls. All the participants underwent dual-energy X-ray absorptiometry scans to measure their lumbar spine, total hip, femoral neck, and total radius BMDs. The participants also underwent a timed one-leg stand test to measure their single-leg standing balance. The participants’ balance self-efficacy was assessed using the activities-specific balance confidence scale, and the number of falls experienced by each participant was assessed in a face-to-face interview. Results: The lumbar spine, total hip, femoral neck, and total radius BMDs were similar between the 3 groups (P > .05). The breast cancer-qigong group outperformed the breast cancer-control group by 27.3% when they performed the one-leg stand test on a foam surface (P = .025), and they also had a higher balance self-efficacy score (P = .006). Nevertheless, the numbers of falls were comparable between the 3 groups (P > .05). Conclusion: Qigong may be a suitable exercise for improving the balance performance and balance self-efficacy of breast cancer survivors.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5950950/

Improve the Symptoms of COPD with Mindful Movement Practices

June 23, 2018October 19, 2019 psyjdc Leave a comment

Improve the Symptoms of COPD with Mindful Movement Practices

By John M. de Castro, Ph.D.

“a low-cost exercise intervention is equivalent to formal pulmonary rehabilitation, and this may enable a greater number of patients to be treated. Physical activity is key to reducing symptoms in COPD. We do recommend [pulmonary rehabilitation], but our study shows that tai chi is a viable alternative when there is no local [pulmonary rehabilitation] service.” – Yuan-Ming Luo

Chronic obstructive pulmonary diseases (COPD) are progressive lung diseases that obstruct airflow. The two main types of COPD are chronic bronchitis and emphysema. COPD is very serious being the third leading cause of death in the United States, over 140,000 deaths per year and the number of people dying from COPD is growing. More than 11 million people have been diagnosed with COPD, but an estimated 24 million may have the disease without even knowing it. COPD causes serious long-term disability and early death. Symptoms develop slowly. Over time, COPD can interfere with the performance of routine tasks and is thus a major cause of disability in the United States. The most common cause of COPD is smoking. But, COPD also occurs with miners and is called black lung disease. COPD is not contagious. Most of the time, treatment can ease symptoms and slow progression.

There is no cure for COPD. Treatments include lifestyle changes, medicine, bronchodilators, steroids, pulmonary rehabilitation, oxygen therapy, and surgery. They all attempt to relieve symptoms, slow the progress of the disease, improve exercise tolerance, prevent and treat complications, and improve overall health. Gentle exercise such as Yoga practice could improve COPD symptoms as it has been shown to improve exercise tolerance and overall health and includes breathing exercises. Indeed, it has been shown that yoga practice improves the mental and physical health of patients with COPD. Mindful Movement practices such Tai Chi and qigong are ancient Chinese practices involving mindfulness and gentle movements. They are easy to learn, safe, and gentle. So, it may be appropriate for patients with COPD who lack the ability to engage in strenuous exercises to engage in these gentle practices.

In today’s Research News article “Effectiveness of meditative movement on COPD: 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/PMC5909800/ ), Wu and colleagues review and summarize the published literature on the use of yoga practice or Tai Chi and qigong (meditative movements) for the treatment of Chronic obstructive pulmonary diseases (COPD). They discovered 16 studies of which 7 evaluated yoga, 4 tai chi, 3 qigong, and 2 tai chi and qigong combined. The studies involved 1176 total COPD patients.

They found that the studies reported that COPD patients who engaged in meditative movements were able to walk further in 6 minutes than controls even when the control condition was walking exercise. Further meditative movement was reported to significantly improve lung function and quality of life with COPD and reduce fatigue. Hence the published literature supports the use of meditative movements, yoga, Tai Chi and Qigong, for the treatment of the symptoms of Chronic obstructive pulmonary diseases (COPD).

These findings are particularly important as mindful movement practices, are gentle and safe, having no appreciable side effects, they appropriate for all ages including the elderly and for individuals with illnesses that limit their activities or range of motion, are inexpensive to administer, can be performed in groups or alone, at home or in a facility, and can be quickly learned. In addition, they can be practiced in social groups. This can make it fun, improving the likelihood of long-term engagement in the practice. So, the mindful movement practices of yoga, Tai Chi and Qigong would appear to be almost ideal, safe and effective treatments for the symptoms of Chronic obstructive pulmonary diseases (COPD).

So, improve the symptoms of COPD with mindful movement practices.

“Finding a way to relieve stress when dealing with COPD is key to sustaining good health. Tai Chi is an easy, graceful exercise that is highly effective for reducing stress levels.” – Lung Institute

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

Wu, L.-L., Lin, Z.-K., Weng, H.-D., Qi, Q.-F., Lu, J., & Liu, K.-X. (2018). Effectiveness of meditative movement on COPD: a systematic review and meta-analysis. International Journal of Chronic Obstructive Pulmonary Disease, 13, 1239–1250. http://doi.org/10.2147/COPD.S159042

Abstract

Background

The effectiveness of meditative movement (tai chi, yoga, and qigong) on COPD remained unclear. We undertook a systematic review and meta-analysis to determine the effectiveness of meditative movement on COPD patients.

Methods

We searched PubMed, Web of Science, EMBASE, and the Cochrane Center Register of Controlled Trials for relevant studies. The methods of standard meta-analysis were utilized for identifying relevant researches (until August 2017), quality appraisal, and synthesis. The primary outcomes were the 6-minute walking distance (6MWD), lung function, and dyspnea levels.

Results

Sixteen studies involving 1,176 COPD patients were included. When comparing with the control group, the 6MWD was significantly enhanced in the treatment group (3 months: mean difference [MD]=25.40 m, 95% CI: 16.25 to 34.54; 6 months: MD=35.75 m, 95% CI: 22.23 to 49.27), as well as functions on forced expiratory volume in 1 s (FEV1) (3 months: MD=0.1L, 95% CI: 0.02 to 0.18; 6 months: MD=0.18L, 95% CI: 0.1 to 0.26), and FEV1 % predicted (3 months: 4L, 95% CI: 2.7 to 5.31; 6 months: MD=4.8L, 95% CI: 2.56 to 7.07). Quality of life for the group doing meditative movement was better than the control group based on the Chronic Respiratory Disease Questionnaire dyspnea score (MD=0.9 units, 95% CI: 0.51 to 1.29) and fatigue score (MD=0.75 units, 95% CI: 0.42 to 1.09) and the total score (MD=1.92 units, 95% CI: 0.54 to 3.31).

Conclusion

Meditative movement may have the potential to enhance lung function and physical activity in COPD patients. More large-scale, well-designed, multicenter, randomized controlled trials should be launched to evaluate the long-range effects of meditative movement.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5909800/

Reduce the Symptoms of Fibromyalgia with Tai Chi

June 15, 2018 psyjdc Leave a comment

Reduce the Symptoms of Fibromyalgia with Tai Chi

By John M. de Castro, Ph.D.

“Tai chi mind-body treatment results in similar or greater improvement in symptoms than aerobic exercise, the current most commonly prescribed non-drug treatment. This mind-body approach may be considered a therapeutic option in the multi-disciplinary management of fibromyalgia.” – Wang et al.

Fibromyalgia is a mysterious disorder whose causes are unknown. It is very common affecting over 5 million people in the U.S., about 2% of the population with about 7 times more women affected than men. It is characterized by widespread pain, abnormal pain processing, sleep disturbance, and fatigue that lead to psychological distress. Fibromyalgia may also have morning stiffness, tingling or numbness in hands and feet, headaches, including migraines, irritable bowel syndrome, sleep disturbances, thinking and memory problems, and painful menstrual periods. The symptoms are so severe and debilitating that about half the patients are unable to perform routine daily functions and about a third have to stop work. Although it is not itself fatal, suicide rates are higher in fibromyalgia sufferers.

There are no completely effective treatments for fibromyalgia. Symptoms are generally treated with pain relievers, antidepressant drugs and exercise. But, these only reduce the severity of the symptoms and do not treat the disease directly. Mindfulness practices have also been shown to be effective in reducing pain from fibromyalgia. Mindfulness practices that are also exercises may be particularly effective. Indeed, yoga practice has been shown to improve the symptoms of fibromyalgia. This suggests that Tai Chi, another mindful exercise might be similarly effective.

In today’s Research News article “Effect of tai chi versus aerobic exercise for fibromyalgia: comparative effectiveness randomized controlled trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5861462/ ), Wang and colleagues recruited patients with fibromyalgia and randomly assigned them to one of three groups; 60 minutes of Tai Chi once a week for 24 weeks, 60 minutes of Tai Chi twice a week for 12 weeks, or 60 minutes of light to moderate aerobic exercises twice a week for 24 weeks. Participants were encouraged to practice at home and continue the exercises after the end of formal sessions. Participants were measured before and at 12, 24, and 52 weeks into the intervention for overall severity of fibromyalgia, including intensity of pain, physical function, fatigue, morning tiredness, depression, anxiety, job difficulty, and overall wellbeing, anxiety, depression, self-efficacy, sleep quality, symptom severity, physical and mental health, coping strategies, social support, disability, and physical function, including muscle strength and power.

They found that at 24 and again at 52 weeks all groups showed significant improvement but the Tai Chi groups had significantly greater improvement than the aerobic exercise group in overall fibromyalgia severity, self-efficacy, anxiety, and coping strategies. Hence, participation in Tai Chi exercise produce significant improvement in the symptoms of fibromyalgia that were better than those produced by aerobic exercise.

These are remarkable findings that Tai Chi practice is better than aerobic exercise in treating the symptoms of fibromyalgia. Both helped, but Tai Chi helped more. Fibromyalgia patients suffer greatly and to bring relief with a simple, gentle, safe exercise is very important. Tai Chi 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 be practiced in social groups without professional supervision. This can make it fun, improving the likelihood of long-term engagement in the practice. Hence, Tai Chi practice would appear to be a wonderful effective treatment for the relief of the suffering of fibromyalgia patients.

So, reduce the symptoms of fibromyalgia with Tai Chi.

“The authors attributed the success of the program to the postures and low impact movements of Tai Chi, and to the “controlled breathing and movements leading to restful state and mental tranquility.” Pain thresholds were likely raised in the process, which helped break the cycle of movement pain.“ – Joanna Fernandes

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, C., Schmid, C. H., Fielding, R. A., Harvey, W. F., Reid, K. F., Price, L. L., … McAlindon, T. (2018). Effect of tai chi versus aerobic exercise for fibromyalgia: comparative effectiveness randomized controlled trial. The BMJ, 360, k851. http://doi.org/10.1136/bmj.k851

Abstract

Objectives

To determine the effectiveness of tai chi interventions compared with aerobic exercise, a current core standard treatment in patients with fibromyalgia, and to test whether the effectiveness of tai chi depends on its dosage or duration.

Design

Prospective, randomized, 52 week, single blind comparative effectiveness trial.

Setting

Urban tertiary care academic hospital in the United States between March 2012 and September 2016.

Participants

226 adults with fibromyalgia (as defined by the American College of Rheumatology 1990 and 2010 criteria) were included in the intention to treat analyses: 151 were assigned to one of four tai chi groups and 75 to an aerobic exercise group.

Interventions

Participants were randomly assigned to either supervised aerobic exercise (24 weeks, twice weekly) or one of four classic Yang style supervised tai chi interventions (12 or 24 weeks, once or twice weekly). Participants were followed for 52 weeks. Adherence was rigorously encouraged in person and by telephone.

Main outcome measures

The primary outcome was change in the revised fibromyalgia impact questionnaire (FIQR) scores at 24 weeks compared with baseline. Secondary outcomes included changes of scores in patient’s global assessment, anxiety, depression, self efficacy, coping strategies, physical functional performance, functional limitation, sleep, and health related quality of life.

Results

FIQR scores improved in all five treatment groups, but the combined tai chi groups improved statistically significantly more than the aerobic exercise group in FIQR scores at 24 weeks (difference between groups=5.5 points, 95% confidence interval 0.6 to 10.4, P=0.03) and several secondary outcomes (patient’s global assessment=0.9 points, 0.3 to 1.4, P=0.005; anxiety=1.2 points, 0.3 to 2.1, P=0.006; self efficacy=1.0 points, 0.5 to 1.6, P=0.0004; and coping strategies, 2.6 points, 0.8 to 4.3, P=0.005). Tai chi treatment compared with aerobic exercise administered with the same intensity and duration (24 weeks, twice weekly) had greater benefit (between group difference in FIQR scores=16.2 points, 8.7 to 23.6, P<0.001). The groups who received tai chi for 24 weeks showed greater improvements than those who received it for 12 weeks (difference in FIQR scores=9.6 points, 2.6 to 16.6, P=0.007). There was no significant increase in benefit for groups who received tai chi twice weekly compared with once weekly. Participants attended the tai chi training sessions more often than participants attended aerobic exercise. The effects of tai chi were consistent across all instructors. No serious adverse events related to the interventions were reported.

Conclusion

Tai chi mind-body treatment results in similar or greater improvement in symptoms than aerobic exercise, the current most commonly prescribed non-drug treatment, for a variety of outcomes for patients with fibromyalgia. Longer duration of tai chi showed greater improvement. This mind-body approach may be considered a therapeutic option in the multidisciplinary management of fibromyalgia.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5861462/

Reduce Anxiety and Depression in Patients with Mental and Physical Illness with Mindfulness

May 22, 2018 psyjdc Leave a comment

Reduce Anxiety and Depression in Patients with Mental and Physical Illness with Mindfulness

By John M. de Castro, Ph.D.

“When you become aware of the present moment, you gain access to resources you may not have had before. You may not be able to change a situation, but you can mindfully change your response to it. You can choose a more constructive and productive way of dealing with stress rather than a counterproductive or even destructive way of dealing with it.” – Mindful

There are vast numbers of people worldwide who suffer with mental or physical illnesses. These illnesses often include or are accompanied by anxiety and depression which exacerbate the suffering. Mindfulness practices have been found to be helpful with coping with these illnesses and in many cases reducing the symptoms of the diseases. In addition, mindfulness practices have been found to relieve anxiety and depression. The mindfulness practices include mindfulness training, meditation, body scan, yoga, and a variety of mindful movement practices such as Tai Chi, Qigong, and Baduanjin. Baduanjin is a mind-body training that is very similar to Tai Chi and consists of 8 movements for limbs, body-trunk, and eye movements.

In today’s Research News article “Mindfulness-Based Baduanjin Exercise for Depression and Anxiety in People with Physical or Mental Illnesses: 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/PMC5858390/ ), Zou and colleagues review, summarize and perform a meta-analysis of the effectiveness of Baduanjin practice for the relief of the anxiety and depression that often accompany mental and physical illnesses. They discovered 26 published randomized controlled studies.

They found that the published studies showed large significant improvements in both anxiety and depression produced by Baduanjin practice; the amount of practice appeared to matter. The greater the number of hours of practice the lower the levels of anxiety and the greater the number of Baduanjin practice sessions the lower the levels of depression. Hence Baduanjin practice appears to significantly improve the psychological health of patients with mental and/or physical ailments in a dose response manner.

Baduanjin practice, like all mindful movement practices, is gentle and 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, 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 be practiced in social groups without professional supervision. This can make it fun, improving the likelihood of long-term engagement in the practice. So, Baduanjin practice would appear to be an almost ideal, safe and effective treatment for the anxiety and depression that often accompany other mental and physical illness.

So, reduce anxiety and depression in patients with mental and physical illness with mindfulness.

“Mindfulness keeps us focused on the present, and helps us meet challenges head on while we appreciate all our senses absorb. On the contrary, focus on the future contributes to anxiety, while perseveration on the past feeds depression. Far too often when we look to the future, we ask ourselves, “What if,” and the answer we give ourselves is often a prediction of a negative result.” – Vincent Fitzgerald

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., Quan, X., Hui, S. S.-C., Hu, X., Chan, J. S. M., … Wang, H. (2018). Mindfulness-Based Baduanjin Exercise for Depression and Anxiety in People with Physical or Mental Illnesses: A Systematic Review and Meta-Analysis. International Journal of Environmental Research and Public Health, 15(2), 321. http://doi.org/10.3390/ijerph15020321

Abstract

Objectives: we used a quantitative method to systematically synthesize the emerging literature and critically evaluate the effects of Baduanjin on depression and anxiety in people with physical or mental illnesses. Additionally, we determined if the number of total Baduanjin training sessions is associated with decreased anxiety and depression levels. Methods: both English and Chinese databases were searched for potential studies published between January 1982 and October 2017. The eligible randomized controlled trials were considered for meta-analysis. Effect size (Hedge’s g) was computed for the pooled effects while the random-effect model was set. For moderator analysis; Subgroup meta-analysis for categorical variables and meta-regression for continuous variables were performed. Results: the aggregated result has shown a significant benefit in favour of Baduanjin on anxiety (Hedge’s g = −0.99; CI −1.63 to −0.74) and depression (Hedge’s g = −1.07; CI −1.3 to −0.83). For continuous potential moderators; meta-regression indicated a significant effect for total hours in Baduanjin practice (β = −0.0053; 95% CI −0.009 to −0.0014; p = 0.008). With regard to depression; meta-regression indicated a significant effect for total sessions of Baduanjin practice (β = −0.0023; 95% CI −0.006 to −0.0004; p = 0.028). Conclusions: the encouraging findings indicate the efficacy of Baduanjin exercise in reducing depression and anxiety symptoms in people with physical or mental illnesses. However; the results should be interpreted with caution because of existing methodological limitations (e.g., high risk of bias; Baduanjin combined with other behavioral interventions; and heterogeneity of control groups).

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5858390/

Improve Adult Onset Diabetes with Qigong

April 13, 2018 psyjdc Leave a comment

Improve Adult Onset Diabetes with Qigong

By John M. de Castro, Ph.D.

“After 12 weeks, the qigong patients had lowered their fasting blood glucose and their levels of self-reported stress and improved their insulin resistance. The gentle exercise group also brought down blood glucose levels, though somewhat less…and lowered stress.” – BottomLine

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 longevity. Qigong and Tai Chi trainings are designed to enhance function and regulate the activities of the body through controlled breathing, mindful concentration, and gentle movements. Only recently though have the effects of these practices been scrutinized with empirical research. This research has found that they are effective for an array of physical and psychological issues.

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. In today’s Research News article “The Effects of Qigong on Type 2 Diabetes Mellitus: 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/PMC5817377/ ), Meng and colleagues review, summarize, and perform a meta-analysis of the 21 published research studies regarding the effectiveness of Qigong practice in the treatment of Type 2 Diabetes.

The summary of the research indicates that Qigong practice improves fasting glucose levels in Type 2 Diabetes patients when compared to a no-exercise condition, but the improvement is not significantly different than that produced by other exercise programs. Importantly, Qigong practice was found to improve Glycosylated Hemoglobin (HbA1c) and two-hour postprandial (after eating) blood glucose levels both in comparison to no-exercise and other exercise groups. Hence, the published research suggests that Qigong practice is superior to other exercises in improving the symptoms of Type 2 Diabetes.

These are encouraging findings. Qigong practice appears to be an almost ideal exercise for adult-onset diabetes (Type 2). It not only produces better results than other exercises but it is also not strenuous, involving slow gentle movements, 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, 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 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 adult onset diabetes with Qigong.

“Many people, however, are unable to keep up with their regular exercise because they either don’t enjoy it, or have a problem finding time to exercise. Tai chi offers a major advantage: It’s enjoyable, and to many, it’s almost addictive. . . . You can practice Tai Chi almost anywhere. Stress stands in the way of controlling diabetes. Since tai chi encourages mental relaxation and reduces stress, it follows that Tai Chi can improve the control of diabetes.” – Paul Lam

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

Meng, D., Chunyan, W., Xiaosheng, D., & Xiangren, Y. (2018). The Effects of Qigong on Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis. Evidence-Based Complementary and Alternative Medicine : eCAM, 2018, 8182938. http://doi.org/10.1155/2018/8182938

Abstract

Objective

The purpose of this study was to investigate the effects of Qigong on type 2 diabetes mellitus (DM) using the systematic review and meta-analysis.

Methods

All prospective, randomized, controlled clinical trials published in English or Chinese and involving the use of Qigong by patients with DM were searched in 7 electronic databases from their respective inception to June 2016. The meta-analysis was conducted using the Revman 5.2. The quality of the included trials was assessed using the Jadad rating scale. Two researchers independently completed the inclusion, data extraction, and quality assessment.

Results

Twenty-one trials with 1326 patients met the inclusion criteria and were reviewed. The meta-analysis demonstrated that, compared with no exercise, the Qigong had significant effects on fasting blood glucose (MD = −0.99, 95% CI (−1.23, 0.75), P < 0.0001), HbA1c (MD = −0.84, 95% CI (−1.02, −0.65), P < 0.0001), and postprandial blood glucose (MD = −1.55, 95% CI (−2.19, −0.91), P < 0.00001).

Conclusion

The Qigong training can improve the blood glucose status of the type 2 DM patients and has positive effects on the management of type 2 DM. However, future research with better quality still needs to be conducted to address the effects of Qigong on type 2 DM.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5817377/

Increase Brain Matter and Memory in Aging with Tai Chi

April 5, 2018 psyjdc 4 Comments

Increase Brain Matter and Memory in Aging with Tai Chi

By John M. de Castro, Ph.D.

“Tai Chi can be used as exercise to improve the body, as well as reversing the natural tendency for the brain to shrink with age.” – Functional Aging Institute

Hence, there is some hope for age related cognitive decline, as there is evidence that it can be slowed. There are some indications that physical and mental exercise can reduce the rate of cognitive decline and lower the chances of dementia. For example, contemplative practices such as meditation, yoga, and Tai Chi and Qigong have all been shown to be beneficial in slowing or delaying physical and mental decline with aging. Mindfulness practices have been shown to improve cognitive processes while gentle mindful exercises such as Tai Chi and Qigong have been shown to slow age related cognitive decline. It would seem reasonable to hypothesize that Tai Chi and Baduanjin practices might decrease age related decreases in cognitive ability and degeneration of the nervous system.

In today’s Research News article “Tai Chi Chuan and Baduanjin increase grey matter volume in older adults: a brain imaging study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5659386/ ), Tao and colleagues recruited healthy sedentary older adults (50-70 years of age) and randomly assigned them to receive either Tai Chi practice, Baduanjin practice (a very similar practice to Tai Chi), or no-treatment. Practice occurred for 12 weeks, 5 days per week, for 1 hour. Before and after training the participants underwent Magnetic Resonance Imaging (MRI) scans of their brains. They were also measured for memory ability.

They found that in comparison to baseline and control participants, the Tai Chi or Baduanjin practice participants had significant increases in the amount of grey matter in the left insula, left putamen, left parahippocampus/hippocampus, left amygdala, and left inferior temporal lobe. Hence, Tai Chi or Baduanjin practice appeared to produce increases in neural tissue. In addition, the Tai Chi or Baduanjin practice participants had significant increases in overall memory ability and visual reproduction memory. These improvements in memory were related to the increases in grey matter, with large increases in neural tissue associated with large improvements in memory. Hence, Tai Chi or Baduanjin practice not only increased neural tissue and memory, but the increases in both changed together in the same direction.

Caution must be taken in interpreting these results as the control condition was inactive. As a result, it cannot be determined if Tai Chi or Baduanjin practice per se or any form of exercise could produce comparable benefits. Further research is needed employing other forms of exercise to compare to the effects of Tai Chi or Baduanjin practice.

Nonetheless, these results are interesting and exciting. They suggest that Tai Chi or Baduanjin practice can reduce or possibly reverse brain degeneration and cognitive decline associated with aging. By engaging in these mindful movement practices aging individuals appear to preserve their brains and their mental ability. In addition, the fact that these practices are safe, convenient, low cost, and social suggests that they can be widely applied to the aging population.

So, increase brain matter and memory in aging with Tai Chi.

“Keep your brain younger longer by adding tai chi to your workout routine.” – Linda Melone

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

Tao, J., Liu, J., Liu, W., Huang, J., Xue, X., Chen, X., … Kong, J. (2017). Tai Chi Chuan and Baduanjin increase grey matter volume in older adults: a brain imaging study. Journal of Alzheimer’s Disease : JAD, 60(2), 389–400. http://doi.org/10.3233/JAD-170477

Abstract

The aim of this study is to investigate and compare how 12-weeks of Tai Chi Chuan and Baduanjin exercise can modulate brain structure and memory function in older adults. Magnetic Resonance Imaging(MRI) and memory function measurements (Wechsler Memory Scale-Chinese revised, WMS-CR)were applied at both the beginning and end of the study. Results showed that both Tai Chi Chuan and Baduanjin could significantly increase grey matter volume (GMV) in the insula, medial temporal lobe (MTL), and putamen after 12-weeks of exercise. No significant differences were observed in grey matter volume (GMV) between the Tai Chi Chuan and Baduanjin groups. We also found that compared to healthy controls, Tai Chi Chuan and Baduanjin significantly improved visual reproduction subscores on the WMS-CR. Baduanjin also improved mental control, recognition, touch and comprehension memory subscores of the WMS-CR compared to the control group. Memory quotient (MQ)and visual reproduction subscores were both associated with GMV increases in the putamen and hippocampus. Our results demonstrate the potential of Tai Chi Chuan and Baduanjin exercise for the prevention of memory deficits in older adults.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5659386/

Improve Cardiovascular Function in Heart Failure Patients with Tai Chi

March 31, 2018 psyjdc Leave a comment

Improve Cardiovascular Function in Heart Failure Patients with Tai Chi

By John M. de Castro, Ph.D.

“Tai chi has proven especially beneficial for people with heart failure, who tend to be tired and weak as a result of their heart’s diminished pumping ability. The upper- and lower-body movements safely strengthen the heart and major muscle groups.” – Harvard Health Letter

Contemplative practices, such as meditation, tai chi, and yoga, have also been shown to be helpful for heart health. In addition, mindfulness practices have also been shown to be helpful for producing the kinds of other lifestyle changes needed such as smoking cessation, weight reduction and stress reduction. 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, are 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, they 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.

Since Tai Chi is both a mindfulness practice and an exercise, it may be an acceptable and effective treatment for heart failure patients. In today’s Research News article “The Effects of Tai Chi Training in Patients with Heart Failure: 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/PMC5770613/ ), Ren and colleagues review, summarize, and perform a meta-analysis of the 11 published research studies with a combined 636 patients, on the effectiveness of Tai Chi practice for the treatment of heart failure patients.

They report that the research findings support the conclusions that Tai Chi practice significantly increases the distance that the patients can walk in 6 minutes. It also significantly reduces heart rate and the levels of serum B-type natriuretic peptide; a marker of heart failure and significantly increases left ventricular ejection fraction; a marker of heart health. But, they also report that Tai Chi practice did not improve a number of other measures of cardiac function; including systolic and diastolic blood pressure, maximum oxygen uptake, and timed get up and go.

These results are encouraging and suggest that Tai Chi practice can improve many aspects of cardiac function in patients with heart failure. But, its’ usefulness must be tempered with the understanding that not all measure of heart health are improved. This suggests that that Tai Chi practice should be used in combination with other therapies to improve the symptoms of heart failure. The fact that it’s gentle and safe, convenient, inexpensive and social make it an ideal exercise to be employed as a step toward more intense exercises for heart health. It should be helpful in helping the 60% of heart failure patients who refuse exercise programs to slowly improve and transition into more intense exercise.

So, improve cardiovascular function in heart failure patients with Tai Chi.

“for people who don’t do cardiac rehab, tai chi may be a way to entice them to start exercising in a gentle, less intimidating way. It may also act as a gateway to other types of more traditional and intensive exercise that have been shown to improve fitness and potentially lower risk of having further heart attacks.” – Alice Park

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

Xiaomeng Ren, Yanda Li, Xinyu Yang, Jie Li, Huilong Li, Zhengzhong Yuan, Yikun Sun, Hongcai Shang, Yanwei Xing, Yonghong Gao. The Effects of Tai Chi Training in Patients with Heart Failure: A Systematic Review and Meta-Analysis. Front Physiol. 2017; 8: 989. Published online 2017 Dec 7. doi: 10.3389/fphys.2017.00989

Abstract

Heart Failure (HF) is associated with significantly high morbidity and mortality. We performed a meta-analysis and updated new evidences from randomized controlled trials (RCTs) to determine the effects of Tai Chi (TC) in patients with HF. Electronic literature search of Medline, PubMed, EMBASE, the Cochrane Library, China national knowledge infrastructure (CNKI), and Wan Fang Database was conducted from inception of their establishment until 2017. And we also searched Clinical Trials Registries (https://clinicaltrials.gov/ and www.controlled-trials.com) for on-going studies. A total of 11 trials with 656 patients were available for analysis. The results suggested that TC was associated with an obviously improved 6-min walk distance [6MWD, weighted mean difference (WMD) 65.29 m; 95% CI 32.55–98.04] and quality of life (Qol, WMD −11.52 points; 95% CI −16.5 to −6.98) and left ventricular ejection fraction (LVEF, WMD 9.94%; 95% CI 6.95 to 12.93). TC was shown to reduce serum B-type natriuretic peptide [BNP, standard mean difference (SMD) −1.08 pg/mL; 95% CI −1.91 to −0.26] and heart rate (HR, WMD −2.52 bpm; 95% CI −3.49 to −1.55). In summary, our meta-analysis demonstrated the clinical evidence about TC for HF is inconclusive. TC could improve 6MWD, Qol and LVEF in patients with HF and may reduce BNP and HR. However, there is a lack of evidence to support TC altering other important long-term clinical outcomes so far. Further larger and more sustainable RCTs are urgently needed to investigate the effects of TC.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5770613/

Improve Arthritis with Qigong

March 16, 2018 psyjdc 1 Comment

Improve Arthritis with Qigong

By John M. de Castro, Ph.D.

“Qigong techniques are simple and do not need to be carried out precisely to bring about its great benefits. Qigong practice is known for preventing disease, strengthening immunity and producing better health and well-being. However it is under-appreciated, even in China, that Qigong therapy can be effective for relieving pain and treating arthritis.” – Kellen Chia

Arthritis is a chronic disease that most commonly affects the joints. There are over 100 different types of arthritis. Depending on the type of arthritis symptoms may include pain, stiffness, swelling, redness, and decreased range of motion. It affects an estimated 52.5 million adults in the United States. It is associated with aging as arthritis occurs in only 7% of adults ages 18–44, while 30% adults ages 45–64 are affected, and 50% of adults ages 65 or older. The pain, stiffness, and lack of mobility associate with arthritis produce fatigue and markedly reduce the quality of life of the sufferers. Arthritis can have very negative psychological effects diminishing the individual’s self-image and may lead to depression, isolation, and withdrawal from friends and social activities Arthritis reduces the individual’s ability to function at work and may require modifications of work activities which can lead to financial difficulties. It even affects the individual’s physical appearance. In addition, due to complications associated with rheumatoid arthritis, particularly cardiovascular disease, the lifespan for people with rheumatoid arthritis may be shortened by 10 years.

It is obvious that there is a need for a safe and effective treatment to help rheumatoid arthritis sufferers cope with the disease and its consequences. Increasing exercise has been shown to increase flexibility and mobility but many form of exercise are difficult for the arthritis sufferer to engage in and many drop out. But all that may be needed is gentle movements of the joints. Qigong or Tai Chi training are designed to enhance and regulate the functional activities of the body through regulated breathing, mindful concentration, and gentle movements. They have been shown to have many physical and psychological benefits, especially for the elderly. Because They are not strenuous, involving slow gentle movements, and are safe, having no appreciable side effects, they are appropriate for an elderly population. So, it would seem that Qigong or Tai Chi practice would be well suited to treat arthritis in seniors.

In today’s Research News article “Qigong Exercise and Arthritis.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5750595/ ), Marks reviewed and summarized the published research on the effectiveness of Qigong practice for the treatment of arthritis. He found that Qigong practice produced significant improvements in the musculoskeletal system including increased strength, joint flexibility, posture, balance motor function, and motor coordination, and improvements in quality of life and cognitive function. In addition, the research reported decreased pain, fatigue, and blood pressure and improved immune function, metabolic function, circulation, aerobic capacity, and reduced falls, improved psychological health, mood, and sleep.

These are impressive results. Scientific research suggests that Qigong practice produces widespread improvements in mental and physical health in arthritis sufferers. In addition, it is inexpensive, convenient, appropriate for individuals of all ages and health condition and is safe to practice, making it an almost ideal treatment for the symptoms of arthritis.

So, improve arthritis with Qigong.

“Qigong focuses on relaxing the body, which over time, allows the joints and muscles to loosen up, improving the circulation of fluids and blood. The practice focuses on rebuilding overall health and strengthening the spirit, while encouraging one to change the way one looks at life in general, and at the illness affecting you.” – 1MD

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

Ray Marks. Qigong Exercise and Arthritis. Medicines (Basel) 2017 Dec; 4(4): 71. Published online 2017 Sep 27. doi: 10.3390/medicines4040071

Abstract

Background: Arthritis is a chronic condition resulting in considerable disability, particularly in later life. Aims: The first aim of this review was to summarize and synthesize the research base concerning the use of Qigong exercises as a possible adjunctive strategy for promoting well-being among adults with arthritis. A second was to provide related intervention directives for health professionals working or who are likely to work with this population in the future. Methods: Material specifically focusing on examining the nature of Qigong for minimizing arthritis disability, pain and dependence and for improving life quality was sought. Results: Collectively, despite almost no attention to this topic, available data reveal that while more research is indicated, Qigong exercises—practiced widely in China for many centuries as an exercise form, mind-body and relaxation technique—may be very useful as an intervention strategy for adults with different forms of painful disabling arthritis. Conclusion: Health professionals working with people who have chronic arthritis can safely recommend these exercises to most adults with this condition with the expectation they will heighten the life quality of the individual, while reducing pain and depression in adults with this condition.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5750595/