Tai Chi – Qigong

Improve Knee Osteoarthritis with Traditional Chinese Exercise

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Improve Knee Osteoarthritis with Traditional Chinese Exercise

 

By John M. de Castro, Ph.D.

 

“For the uninitiated, tai chi may be a little daunting. The ancient Chinese exercise is hardly as mainstream as aerobics or the treadmill, but with its gentle, fluid movements and proven health benefits, it’s a natural arthritis workout.” – Mary Jo DiLonardo

 

Osteoarthritis is a chronic degenerative joint disease that is the most common form of arthritis. It produces pain, swelling, and stiffness of the joints. It is the leading cause of disability in the U.S., with about 43% of arthritis sufferers limited in mobility and about a third having limitations that affect their ability to perform their work. In the U.S., osteoarthritis affects 14% of adults over 25 years of age and 34% of those over 65.

 

Knee osteoarthritis effects 5% of adults over 25 years of age and 12% of those over 65. It involves the whole joint, including articular cartilage, meniscus, ligament, and peri-articular muscle. It is painful and disabling. Its causes are varied including, hereditary, injury including sports injuries, repetitive stress injuries, infection, or from being overweight.  There are no cures for knee osteoarthritis. Treatments are primarily symptomatic, including weight loss, exercise, braces, pain relievers and anti-inflammatory drugs, corticosteroids, arthroscopic knee surgery, or even knee replacement.

 

Gentle movements of the joints with exercise appears to be helpful in the treatment of knee osteoarthritis. This suggests that alternative and complementary practices that involve gentle knee movements may be useful in for treatment. Indeed, yoga practice has been shown to be effective in treating arthritis and mind-body practices in general have been shown to reduce the gene expressions that underlie the inflammatory response which contribute to arthritis. This suggests that various forms of traditional Chinese exercises, such as Tai Chi, Qigong, and Baduanjin would be perfect treatments as they involve slow gentle movements of the limbs and mindfulness. Indeed, Tai Chi has been shown to reduce the physical symptoms of knee osteoarthritis. So, it would seem reasonable to look further into the effectiveness of traditional Chinese exercises in treating knee osteoarthritis.

 

In today’s Research News article “The Effects of Traditional Chinese Exercise in Treating Knee Osteoarthritis: 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/PMC5266306/

Zhang and colleagues review the published research literature on the effectiveness of traditional Chinese exercises on the symptoms of knee osteoarthritis. They found 8 published randomized controlled trials 7 of which employed Tai Chi and 1 employed Baduanjin as the exercise. Treatment varied in duration from 8 to 24 weeks with 12 weeks the most common duration. They found that the studies demonstrated that the traditional Chinese exercises produced significant short-term improvements of moderate effect sizes in knee pain, physical function, and joint stiffness.

 

These are interesting results that suggest that traditional Chinese exercises are safe and effective treatments for knee osteoarthritis. There is a need for more studies of the long-term effectiveness of these practices. Since, these ancient gentle practices are completely safe, can be used with the elderly and sickly, and are inexpensive to administer, can be performed in groups or alone, at home or in a facility or even public park, it would appear to be an excellent treatment for knee osteoarthritis sufferers.

 

So, improve knee osteoarthritis with traditional Chinese exercise.

 

“Today, the vast majority of people in the U.S. who practice tai chi do it for health reasons, not just intellectual curiosity. It’s low-impact, so your knees, ankles, and other joints don’t get overly stressed. “Almost everyone can do tai chi.” – Gene Nelson

 

 

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

Zhang, Y., Huang, L., Su, Y., Zhan, Z., Li, Y., & Lai, X. (2017). The Effects of Traditional Chinese Exercise in Treating Knee Osteoarthritis: A Systematic Review and Meta-Analysis. PLoS ONE, 12(1), e0170237. http://doi.org/10.1371/journal.pone.0170237

 

Abstract

Background and Aims

Traditional Chinese exercise (TCE) includes a variety of exercise, which is being accepted by more and more people in the treatment of knee osteoarthritis (OA) from different countries. With the attendant, many clinical reports focus on it. Our meta-analysis aimed to systematically assess the effects of traditional Chinese exercise on pain, stiffness, physical function, quality of life, mental health and adverse events in people with knee osteoarthritis.

Methods

PubMed, Embase, Cochrane Central Register of Controlled Trials (CENTRAL), the Web of Science, and Chinese Biomedical Literature Database (CBM) were searched from the time of their inception through April 2016 and risk of bias was independently assessed by two authors. Outcome measures included pain, physical functional, joint stiffness, quality of life, mental health and safety. For pooled outcomes, standardized mean differences (SMD) and 95% confidence intervals (CI) were calculated.

Results

Eight randomized controlled trials with a sample size of 375 cases met the criteria to be included in the study indicating that high quality literature is lacking in this field. Results of the meta-analysis showed that short-term TCE could relieve pain (SMD: -0.77;95% CI: -1.13 to -0.41; P<0.0001), improve physical function (SMD -0.75; 95% CI: -0.98 to -0.52; P<0.00001), and alleviate stiffness (SMD: -0.56; 95%: CI -0.96 to -0.16; P<0.006), but had no significant effect on quality of life (SMD: 0.57; 95% CI: 0.17 to 0.97; P = 0.005), and mental health (SMD 4.12; 95% CI: -0.50 to 8.73; P = 0.08). Moreover, TCE was not associated with serious adverse events.

Conclusions

Our systematic review revealed that short-term TCE was potentially beneficial in terms of reducing pain, improving physical function and alleviating stiffness. These results may suggest that TCE could prove useful as an adjuvant treatment for patients with knee OA. Further studies are urgently needed to confirm these results.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5266306/

Improve the Brains Attentional and Relaxation Abilities with Qigong

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Improve the Brains Attentional and Relaxation Abilities with Qigong

 

By John M. de Castro, Ph.D.

 

“Qigong is generally practiced in two major categories, “still” and “moving.” “Still” qigong emphasis is on quiet meditation, using methods of internal focus and regulation of breathing. It can be practiced in motionless postures such as the lying, sitting or standing positions. “Moving” qigong involves moving the body under the conscious direction of the mind, and since the movement is expressed externally, it is also known as external qigong.” –  Stacey Nemour

 

Qigong and Tai Chi have been practiced for thousands of years with benefits for health and longevity. Qigong and Tai Chi training are 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 these practices been scrutinized with empirical research. This research has found that they are effective for an array of physical and psychological issues. They appear to strengthen the immune system, reduce inflammation and increase the number of cancer killing cells in the bloodstream, improve cardiovascular health, reduce arthritis pain, improve balance and reduce falls. They also appear to improve attentional ability and relieve depression.

 

Qigong and Tai Chi are complex practices and research has not begun to address what components of these practices are responsible for which effects. They contain both physical exercise, albeit gentle, and mental mindfulness practice.  In today’s Research News article “EEG Brain Activity in Dynamic Health Qigong Training: Same Effects for Mental Practice and Physical Training?” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5293832/

Henz and Schöllhorn separate the physical and mental practices of Qigong and observe their effects on brain electrical activity.

 

They recruited experienced Qigong practitioners and measured their brain activity, electroencephalogram (EEG), for 2 minutes with eyes open and 2 minutes with eyes closed. They then had the participants perform a 30-minute Qigong exercise which was followed immediately with a second EEG measurement. Each participant was measured 3 times with 3 different practices administered in a randomized within-subjects order. They performed only the physical movements of Qigong in one condition, visualized the Qigong movements without actually moving in another, and watched a video of a Qigong practice in the third without movement or visualization.

 

They found that in comparison to baseline and the video conditions, both the visualization and physical movement Qigong practices, increased brain activity in the theta frequency region, 4-7 cycles per second, Hz. and in the Alpha-1 frequency region, 8-10 cycles per second, Hz. and the Alpha-2 frequency region, 10-12.5 cycles per second, Hz. The theta rhythm has been shown to occur when attention is focused and mind wandering is minimized. The alpha rhythm has been shown to occur when relaxation occurs. These results suggest that both the visualization and physical movement Qigong practices increase the activity of focused attentional systems in the brain. This should not be surprising as both the visualization and physical movement Qigong practices require focused attention. They also increase the activity of the brain’s relaxation systems.

 

Hence, the EEG results reflect Qigong’s ability to focus the individual’s attention and relax the individual. It is interesting that there was very little EEG difference between the visualization and physical movement Qigong practices. This suggests that engagement in Qigong practice either physically, mentally, or both have essentially equivalent effects. But, just watching Qigong practice is insufficient.

 

So, improve the brains attentional and relaxation abilities with qigong.

 

 “Yes, you can rewire your brain with Qigong. You can so alter your mental and emotional makeup that you’ll experience a profound tranquility.” – Longevity Sage

 

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

Henz, D., & Schöllhorn, W. I. (2017). EEG Brain Activity in Dynamic Health Qigong Training: Same Effects for Mental Practice and Physical Training? Frontiers in Psychology, 8, 154. http://doi.org/10.3389/fpsyg.2017.00154

 

Abstract

In recent years, there has been significant uptake of meditation and related relaxation techniques, as a means of alleviating stress and fostering an attentive mind. Several electroencephalogram (EEG) studies have reported changes in spectral band frequencies during Qigong meditation indicating a relaxed state. Much less is reported on effects of brain activation patterns induced by Qigong techniques involving bodily movement. In this study, we tested whether (1) physical Qigong training alters EEG theta and alpha activation, and (2) mental practice induces the same effect as a physical Qigong training. Subjects performed the dynamic Health Qigong technique Wu Qin Xi (five animals) physically and by mental practice in a within-subjects design. Experimental conditions were randomized. Two 2-min (eyes-open, eyes-closed) EEG sequences under resting conditions were recorded before and immediately after each 15-min exercise. Analyses of variance were performed for spectral power density data. Increased alpha power was found in posterior regions in mental practice and physical training for eyes-open and eyes-closed conditions. Theta power was increased after mental practice in central areas in eyes-open conditions, decreased in fronto-central areas in eyes-closed conditions. Results suggest that mental, as well as physical Qigong training, increases alpha activity and therefore induces a relaxed state of mind. The observed differences in theta activity indicate different attentional processes in physical and mental Qigong training. No difference in theta activity was obtained in physical and mental Qigong training for eyes-open and eyes-closed resting state. In contrast, mental practice of Qigong entails a high degree of internalized attention that correlates with theta activity, and that is dependent on eyes-open and eyes-closed resting state.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5293832/

Improve Elderly Blood Pressure and Waist Circumference with Tai Chi

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Improve Elderly Blood Pressure and Waist Circumference with Tai Chi

 

By John M. de Castro, Ph.D.

 

“For those with limited space, tai chi may be an easier and more convenient than brisk walking as an anti-aging choice. Previous studies have shown tai chi also improves balance and may help boost brain functioning.” – Shinn-Zong Lin

 

Metabolic Syndrome is a major risk factor for cardiovascular disease and diabetes. It generally results from overweight and abdominal obesity and includes high blood pressure, insulin resistance and elevation of plasma cholesterol and triglycerides. It is an important risk factor as it increases the risk of developing type-2 diabetes five-fold and heart attack or stroke three-fold. Metabolic Syndrome incidence has been rising rapidly and it currently affects 34% of U.S. adults. Needless to say, this is a major health problem. The good news is that timely treatment can prevent or reverse the risk. The simplest treatment is simply exercise and weight loss.

 

The incidence of metabolic syndrome is much higher in the elderly with 50% of people over 60 years of age suffering from metabolic syndrome. Exercise that is appropriate for younger individuals is often not appropriate for the elderly. Tai Chi is a mindfulness practice and gentle exercise that has been found to be safe and effective for the elderly. Hence, it would seem reasonable to test the effectiveness of Tai Chi for metabolic syndrome in the elderly.

 

In today’s Research News article “The effects of Tai Chi on waist circumference and blood pressure in the elderly.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5300833/

Lee tested the effect of Tai Chi on the blood pressure and waist circumference of the elderly. She recruited sedentary individuals over 65 years of age and randomly assigned them to groups that practiced Tai Chi or a control group that practiced solely the warm up and cool down portions of the program. Tai Chi was practiced for 60 minutes, 5 times per week for 6 weeks. The participants were measured for blood pressure and waist circumference before and after the 6-week practice period.

 

Lee found that practicing Tai Chi produced a significant reduction in both systolic and diastolic blood pressure and waist circumference in the elderly participants. There were no recorded injuries or adverse effects from the practice. Since metabolic syndrome is associated with excess body fat and high blood pressure, these results suggest that Tai Chi practice may be a safe and effective treatment to reduce the risk of metabolic syndrome in the elderly. Tai Chi has also been shown to improve the elderly mentally and physically including the risk of falls. So, it would seem reasonable to encourage the participation of the elderly in Tai Chi practice for their health and wellbeing.

 

So, improve elderly blood pressure and waist circumference with Tai Chi.

 

“Tai chi is often described as “meditation in motion,” but it might well be called “medication in motion.” There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems. And you can get started even if you aren’t in top shape or the best of health.” – Harvard Women’s Health Watch

 

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

Lee, Y. M. (2017). The effects of Tai Chi on waist circumference and blood pressure in the elderly. Journal of Physical Therapy Science, 29(1), 172–175. http://doi.org/10.1589/jpts.29.172

 

Abstract

[Purpose] The purpose of this study was to investigate the effects of Tai Chi on waist circumference and blood pressure in the elderly. The present study used a nonequivalent control group pretest-posttest design. [Subjects and Methods] Sixty-eight elderly individuals residing in J city were divided into 2 groups: 34 in the experimental group, who received Tai Chi training for 6 weeks, and 34 in the control group, who did not receive Tai Chi training. Simplified Yang style 24-form Tai Chi was used as the intervention, which was conducted for 60 minutes per session, 5 sessions per week, for a total of 6 weeks. In each session, subjects in the experimental group conducted 10 minutes of warm-up exercises, 45 minutes of Tai Chi, and 5 minutes of cool-down exercises. Waist circumference and blood pressure were measured before and after the 6-week intervention. [Results] Waist circumference and blood pressure decreased significantly after the 6-week intervention in the experimental group compared with the control group. [Conclusion] Tai Chi can be used as an effective intervention to improve waist circumference and blood pressure in the elderly.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5300833/

 

Strengthen the Brain to Prevent Aging Cognitive Decline with Tai Chi

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Strengthen the Brain to Prevent Aging Cognitive Decline with Tai Chi

 

By John M. de Castro, Ph.D.

 

“Another great benefit of Tai Chi is that it’s accessible to people of all ages and fitness abilities. It’s the focus on the subtle movements that exercise the brain and boost cognitive abilities.” – Karl Romain

 

Human life is one of constant change. We revel in our increases in physical and mental capacities during development, but regret their decreases during aging. The aging process involves a systematic progressive decline in every system in the body, 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.

 

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. Although the mindful movement practice of Tai Chi has been shown to slow cognitive decline, it is not known what neural systems are involved.

 

In today’s Research News article “Tai Chi Chuan and Baduanjin practice modulates functional connectivity of the cognitive control network in older adults.” See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5294576/

Tao and colleagues study the effects of the mindful movement practices of Tai Chi and Baduanjin, a simplified version of Tai Chi, on neural systems and cognitive processes. They recruited older adults (50-70 years of age) and assigned them to 12 weeks of Tai Chi practice, Baduanjin practice, or health education. Before and after training, they were subjected to functional Magnetic Resonance Imaging (f-MRI) scanning of their brains and were measured for mental control.

 

They found that after the practice period, both the Tai Chi and Baduanjin practice groups had significantly superior mental control than the control group. Thus, the mindful movement groups were better able to comprehend and maintain task demands over a period of time. In addition, they found that Tai Chi group showed a significant decrease in functional connectivity between the dorsolateral prefrontal cortex and the left superior frontal gyrus and anterior cingulate cortex; and the Baduanjin group showed a significant decrease in functional connectivity between the dorsolateral prefrontal cortex and the left putamen and insula. Hence, the mindful movement practices altered the brain in the areas responsible for high level cognitive processes while improving cognitive control. The association between the neural and mental changes was reflected in the fact that the greater the change in functional connectivity between the dorsolateral prefrontal cortex and the putamen, the greater the change in mental control.

 

These results are interesting and in line with prior findings that mindfulness practices alter the nervous system in regions responsible for higher mental processes. They demonstrate that mindful movement practices also do this and at the same time improve the individual’s ability to comprehend and maintain task demands over a period of time, mental control. These practices produce these changes in older individuals. This suggests that Tai Chi may be an effective practice to restrain cognitive decline in aging individual.

 

So, strengthen the brain to prevent aging cognitive decline with Tai Chi.

 

“elderly people practising Tai Chi – an ancient Chinese form of slow, meditative exercise – just three times a week can boost brain volume and improve memory and thinking.” – The Telegraph

 

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., Chen, X., Egorova, N., Liu, J., Xue, X., Wang, Q., … Kong, J. (2017). Tai Chi Chuan and Baduanjin practice modulates functional connectivity of the cognitive control network in older adults. Scientific Reports, 7, 41581. http://doi.org/10.1038/srep41581

 

Abstract

Cognitive impairment is one of the most common problem saffecting older adults. In this study, we investigated whether Tai Chi Chuan and Baduanjin practice can modulate mental control functionand the resting state functional connectivity (rsFC) of the cognitive control network in older adults. Participants in the two exercise groups practiced either Tai Chi Chuan or Baduanjin for 12 weeks, and those in the control group received basic health education. Memory tests and fMRI scans were conducted at baseline and at the end of the study. Seed-based (bilateral dorsolateral prefrontal cortex, DLPFC) rsFC analysis was performed. We found that compared to the controls, 1) both Tai Chi Chuan and Baduanjin groups demonstrated significant improvements in mental control function; 2) the Tai Chi Chuan group showed a significant decrease in rsFC between the DLPFC and the left superior frontal gyrus (SFG) and anterior cingulate cortex; and 3) the Baduanjin group showed a significant decrease in rsFC between the DLPFC and the left putamen and insula. Mental control improvement was negatively associated with rsFC DLPFC-putamen changes across all subjects. These findings demonstrate the potential of Tai Chi Chuan and Baduanjin exercises in preventing cognitive decline.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5294576/

 

Improve Social and Physical Conditions in the Isolated Elderly with Tai Chi

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Improve Social and Physical Conditions in the Isolated Elderly 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

 

We all want to live longer. We celebrate the increasing longevity of the population. But, aging is a mixed blessing. The aging process involves a systematic progressive decline in every system in the body, the brain included. It cannot be avoided. Our mental abilities may also decline with age including impairments in memory, attention, and problem solving ability. These are called age related cognitive decline. In addition, many elderly experience withdrawal and isolation from social interactions. There is some hope as there is evidence that the cognitive declines can be slowed. For example, a healthy diet and a regular program of exercise can slow the physical decline of the body with aging. Also, contemplative practices such as meditation, yoga, and tai chi or qigong have all been shown to be beneficial in slowing or delaying physical and mental decline with aging.

 

Tai Chi 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 and increase the number of cancer killing cells in the bloodstream.

 

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. Tai Chi has been shown to help the elderly improve attention, balance, reducing falls, arthritis, cognitive function, memory, and reduce age related deterioration of the brain. The research, however, has studied socially active elderly. Unfortunately, many elderly individuals are socially isolated and do not often interact with others. These have been called the “hidden elderly.” It is not known if Tai Chi practice can be implemented and be effective with these socially isolated elderly individuals.

 

In today’s Research News article “Effects of tai chi qigong on psychosocial well-being among hidden elderly, using elderly neighborhood volunteer approach: a pilot randomized controlled trial.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5221552/

Chan and colleagues recruited elderly (66 to 103, mean 77, years of age) who were socially isolated and did not engage in any social activities. They were randomly assigned to receive either treatment as usual (control group), including social worker visits and reminders of available services, or Tai Chi practice for 60 minutes, twice a week, for 3 months and they were encouraged to continue practice at home. They were measured before and after the 3-month practice period and again 3 months later for social support, loneliness, mental health, self-esteem, and quality of life.

 

They found that Tai Chi practice produced a significant reduction in loneliness, significant increase in total satisfaction with social support, and physical quality of life with large effect sizes that were maintained for 3 months after the end of the intervention. In addition, the participants stated that they enjoyed the Tai Chi practice and 82% planned to continue. Importantly, there were no adverse effects recorded from engaging in the practice. Hence Tai Chi practice was successfully implemented with the “hidden elderly” and was found to be a safe and effective practice to improve their social and physical conditions.

 

It should be noted that this was a small group pilot study which did not contain a control group. Hence, conclusions must be tempered. The study, however, does provide evidence that implementation of Tai Chi practice with the “hidden elderly” is feasible and provides a strong rationale to perform a large randomized controlled clinical trial with active control conditions. Regardless, it appears that Tai Chi practice may improve the social and physical conditions in the isolated elderly.

 

“The benefits of Tai Chi for seniors are incredible. If you are looking for a low-impact, relaxing form of exercise that only requires about 20 minutes a day and rewards your efforts, Tai Chi is for you.“ – Ryan Malone

 

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

Chan, A. W., Yu, D. S., & Choi, K. (2017). Effects of tai chi qigong on psychosocial well-being among hidden elderly, using elderly neighborhood volunteer approach: a pilot randomized controlled trial. Clinical Interventions in Aging, 12, 85–96. http://doi.org/10.2147/CIA.S124604

 

Abstract

Purpose

To test the feasibility and preliminary effectiveness of a tai chi qigong program with the assistance of elderly neighborhood volunteers in strengthening social networks and enhancing the psychosocial well-being of hidden elderly.

Patients and methods

“Hidden elderly” is a term used to describe older adults who are socially isolated and refuse social participation. This pilot randomized controlled trial recruited 48 older adults aged 60 or above who did not engage in any social activity. They were randomized into tai chi qigong (n=24) and standard care control (n=24) groups. The former group underwent a three-month program of two 60-minute sessions each week, with the socially active volunteers paired up with them during practice. Standard care included regular home visits by social workers. Primary outcomes were assessed by means of the Lubben social network and De Jong Gieveld loneliness scales, and by a revised social support questionnaire. Secondary outcomes were covered by a mental health inventory and the Rosenberg self-esteem scale, and quality of life by using the 12-Item Short Form Health Survey. Data was collected at baseline, and at three and six months thereafter.

Results

The generalized estimating equations model revealed general improvement in outcomes among participants on the tai chi qigong program. In particular, participants reported a significantly greater improvement on the loneliness scale (B=−1.32, 95% confidence interval [CI] −2.54 to −0.11, P=0.033) and the satisfaction component of the social support questionnaire (B=3.43, 95% CI 0.10–6.76, P=0.044) than the control group.

Conclusion

The pilot study confirmed that tai chi qigong with elderly neighborhood volunteers is a safe and feasible social intervention for hidden elderly. Its potential benefits in improving social and psychological health suggest the need for a full-scale randomized controlled trial to reveal its empirical effects.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5221552/

Improve Parkinson’s Disease Symptoms with Qigong

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Improve Parkinson’s Disease Symptoms with Qigong

 

By John M. de Castro, Ph.D.

 

“Through Tai Chi, I get a sense of accomplishment and well being, knowing that I can still function relatively well and, in some cases better, than a person with no physical limitations. It has given me an acute awareness of my body, which parts are not aligned and how to bring them back into the whole of the body so that it functions as one unit.  Tai Chi has helped me to cope with Parkinson’s and has heightened my enjoyment of life.” – Daniel Loney

 

Parkinson’s Disease (PD) has received public attention because of its occurrence in a number of celebrities such as Mohammed Ali, Michael J Fox, and Linda Ronstadt. 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. Its physical symptoms include resting tremor, slow movements, muscle rigidity, problems with posture and balance, loss of automatic movements, and slurring of speech.

 

Parkinson’s Disease (PD) itself is not fatal but is often associated with related complications which can reduce life expectancy, such as falls, choking, and cardiovascular problems. There are also psychological effects, especially anxiety and depression. All of these symptoms result in a marked reduction in the quality of life. 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.

 

Mindfulness training has been found to improve the psychological symptoms and the quality of life with PD patients. But, since PD is a movement disorder that requires physical therapy for treatment, a mindful movement practice such as Qigong and Tai Chi may be particularly effective. Qigong is ancient mindful movement practices that has been found to produce beneficial effects for a large range of physical and psychological problems. Since, it is a very gentle and safe practice, it is particularly appropriate for the elderly. In addition, falling is the most common cause of injury and death in PD patients and Qigong and Tai Chi have been found to be very effective in lowering the risk of falling. In today’s Research News article “Effects of Health Qigong Exercises on Relieving Symptoms of Parkinson’s Disease.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1472686966088558/?type=3&theater

or see summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5116525/

Liu and colleagues investigate the effectiveness of Qigong practice for the elderly with Parkinson’s Disease (PD). They recruited patients with mild to moderate PD and randomly assigned them to receive either treatment as usual or treatment as usual combined with Qigong practice, 1-hour per day, 5 days per week, for 10 weeks. They were measured for muscle hardness and elasticity, physical stability, and coordination, prior to, during and after the 10-week practice period.

 

They found that in comparison to treatment as usual, Qigong practice produced a significant (10%) decrease in muscle hardness on both sides at the interim assessment which continued to improve to 20% at the post treatment assessment. The practice also produced a significant 11% improvement in hand eye coordination at interim and 22% at post-test and a significant 30% improvement in balance at interim and 50% at post-test. Hence, Qigong practice produced marked improvements in muscle elasticity, coordination, and balance in PD patients.

 

These results are striking and clinically significant. Qigong practice would appear to be an important therapy to be used in addition to traditional drug therapy. It should be noted that there was no another exercise condition tested. So, it cannot be determined if any type of gentle exercise would be as effective as Qigong. Regardless, it is clear that Qigong practice helps to ameliorate the motor deterioration produced by Parkinson’s Disease. Since, it is safe, even for use with the frail elderly, it would appear to be an excellent choice for the treatment of PD.

 

So, improve Parkinson’s disease symptoms with qigong.

 

“Tai chi engages both mind and body; you might call it “mindful movement.” It may help patients use undamaged parts of their brains to compensate for the areas that normally control automatic movements such as walking.” – Peter Wayne

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

and on Twitter @MindfulResearch

 

Study Summary

Liu, X. L., Chen, S., & Wang, Y. (2016). Effects of Health Qigong Exercises on Relieving Symptoms of Parkinson’s Disease. Evidence-Based Complementary and Alternative Medicine : eCAM, 2016, 5935782. http://doi.org/10.1155/2016/5935782

 

Abstract

The purpose of this study was to investigate the effects of Health Qigong on the treatment and releasing symptoms of Parkinson’s disease (PD). Fifty-four moderate PD patients (N = 54) were randomly divided into experimental and control groups. Twenty-eight PD patients were placed in the experimental group in which the prescribed medication plus Health Qigong exercise will be used as intervention. The other 26 PD patients as the control group were treated only with regular medication. Ten-week intervention had been conducted for the study, and participants completed the scheduled exercises 5 times per week for 60 minutes each time (10 minutes for warm-up, 40 minutes for the exercise, and 10 minutes for cooldown). Data which included the muscle hardness, one-legged blind balance, physical coordination, and stability was collected before, during, and after the intervention. Comparisons were made between the experimental and control groups through the Repeated Measures ANOVA. The results showed that PD patients demonstrate a significant improvement in muscle hardness, the timed “up and go,” balance, and hand-eye coordination (the turn-over-jars test). There were no significant differences between the two groups in gender, age, and course of differences (P < 0.05). The study concluded that Health Qigong exercises could reduce the symptoms of Parkinson’s disease and improve the body functions of PD patients in both the mild and moderate stages. It can be added as an effective treatment of rehabilitation therapy for PD.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5116525/

 

Improve Circulation with Tai Chi

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By John M. de Castro, Ph.D.

 

“Tai chi is often described as “meditation in motion,” but it might well be called “medication in motion.” There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems. And you can get started even if you aren’t in top shape or the best of health.” – Harvard Women’s Health Watch

 

Arthritis is a chronic disease that most commonly affects the joints. 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. Due to complications associated with rheumatoid arthritis (RA), the lifespan for people with RA may be shortened by 10 years. This is due to a higher incidence of cardiovascular disease in rheumatoid arthritis (RA) patients, with the risk more than double that of non-RA individuals.

 

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). Rheumatoid arthritis is associated with high levels of inflammation and inflammation damages blood vessels. It can lead to hardening of the arteries (arteriosclerosis) which in turn leads to cardiovascular disease. So, there is a need for treatments to reduce inflammation and hardening of the arteries in rheumatoid arthritis (RA) patients.

 

Contemplative practices have been shown to be helpful for heart health particularly those that are also exercises such as tai chi and yoga. Tai chi is an ancient contemplative practice involving slow motion smooth mindful movement. The reason that it has continued to be practiced by millions for centuries is that it has major mental and physical benefits including a reduction in the inflammatory response. Modern research is verifying these benefits. Mindful movement practice has been shown to improve balance, self-concept, and attention span, reduce falls, boost the immune system and helps to relieve symptoms of arthritis, asthma, Parkinson’s disease, insomnia, even improve cancer recovery, and improve recovery from heart failure. So, it makes sense to further explore the effectiveness of Tai Chi practice for hardening of the arteries in rheumatoid arthritis (RA) patients.

 

In today’s Research News article “The beneficial effects of Tai Chi exercise on endothelial function and arterial stiffness in elderly women with rheumatoid arthritis.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1440063292684259/?type=3&theater

or see summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4718020/

Shin and colleagues recruited female rheumatoid arthritis patients (average 64 years old) and randomly assigned them to either receive 3 months of Tai Chi training or education about rheumatoid arthritis, its effects and methods of control. At the end of training they found that, in comparison to the education group, the Tai Chi group had a significant (32%) improvements in the ability of the blood vessels to dilatate in response to blood flows, (6%) reduction in arterial stiffness, and a significant decrease in total cholesterol. They found that the effectiveness of Tai Chi to improve the blood vessels was independent of its effects on cholesterol.

 

These results are impressive and important. Tai Chi exercise was effective in reducing the hardening of the arteries and blood cholesterol levels that normally are problematic with rheumatoid arthritis. This suggests that Tai Chi practice may reduce the cardiovascular disease which is a potentially fatal consequence of rheumatoid arthritis. Importantly, since rheumatoid arthritis impairs movement, Tai Chi is a very gentle practice, it is safe for a wide range of individuals, including the elderly and patients compromised by other illnesses including rheumatoid arthritis. So, tai chi is an excellent light exercise program that can improve hardening of the arteries and cholesterol levels and potentially reduce the risk of cardiovascular disease and death in rheumatoid arthritis patients.

 

So, improve circulation with Tai Chi.

 

CMCS – Center for Mindfulness and Contemplative Studies

 

“Qi gong and tai chi are relaxing ways to improve your flexibility and balance. Both are great ways to stay active and vital. The gentle, flowing movements are easy on the joints.” – Melinda Ratini

 

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

 

Study Summary

Shin, J.-H., Lee, Y., Kim, S. G., Choi, B. Y., Lee, H.-S., & Bang, S.-Y. (2015). The beneficial effects of Tai Chi exercise on endothelial function and arterial stiffness in elderly women with rheumatoid arthritis. Arthritis Research & Therapy, 17, 380. http://doi.org/10.1186/s13075-015-0893-x

 

Abstract

Background: Rheumatoid arthritis (RA) has been known to be associated with increased risk of cardiovascular disease (CVD). The aim of this study was to investigate the effects of Tai Chi exercise on CVD risk in elderly women with RA.

Method: In total, 56 female patients with RA were assigned to either a Tai Chi exercise group (29 patients) receiving a 3-month exercise intervention once a week or a control group (27 patients) receiving general information about the benefits of exercise. All participants were assessed at baseline and at 3 months for RA disease activity (Disease Activity Score 28 and Routine Assessment of Patient Index Data 3), functional disability (Health Assessment Questionnaire), CVD risk factors (blood pressure, lipids profile, body composition, and smoking), and three atherosclerotic measurements: carotid intima-media thickness, flow-mediated dilatation (FMD), and brachial-ankle pulse wave velocity (baPWV).

Results: FMD, representative of endothelial function, significantly increased in the Tai Chi exercise group (initial 5.85 ± 2.05 versus 3 months 7.75 ± 2.53 %) compared with the control group (initial 6.31 ± 2.12 versus 3 months 5.78 ± 2.13 %) (P = 1.76 × 10−3). Moreover, baPWV, representative of arterial stiffness, significantly decreased in the Tai Chi exercise group (initial 1693.7 ± 348.3 versus 3 months 1600.1 ± 291.0 cm/s) compared with the control group (initial 1740.3 ± 185.3 versus 3 months 1792.8 ± 326.1 cm/s) (P = 1.57 × 10−2). In addition, total cholesterol decreased significantly in the Tai Chi exercise group compared with the control group (−7.8 ± 15.5 versus 2.9 ± 12.2 mg/dl, P = 2.72 × 10−2); other changes in RA-related characteristics were not significantly different between the two groups. Tai Chi exercise remained significantly associated with improved endothelial function (FMD; P = 4.32 × 10−3) and arterial stiffness (baPWV; P = 2.22 × 10−2) after adjustment for improvement in total cholesterol level.

Conclusion: Tai Chi exercise improved endothelial dysfunction and arterial stiffness in elderly women with RA, suggesting that it can be a useful behavioral strategy for CVD prevention in patients with RA.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4718020/

 

Lower Blood Fat with Tai Chi

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By John M. de Castro, Ph.D.

 

“Tai Chi is a gentle, graceful, inspiring exercise that has been found to reduce blood pressure, improve balance and reduce falls. It also increases overall toning, improves posture and circulation, increases flexibility and strength.” – Nabi Su

 

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). High blood fat levels are an important risk factor for cardiovascular disease. They increase the risk of a heart attack or stroke three-fold. The good news is that in general, diet, exercise, and weight loss can reduce the levels of fat circulating in the blood.

 

Contemplative practices have also been shown to be helpful for heart health particularly those that are also exercises such as tai chi and yoga. Tai chi is an ancient contemplative practice involving slow motion smooth mindful movement. The reason that it has continued to be practiced by millions for centuries is that it has major mental and physical benefits. Modern research is verifying these benefits. Mindful movement practice has been shown to improve balance, self-concept, and attention span, reduce falls, boost the immune system and helps to relieve symptoms of arthritis, asthma, Parkinson’s disease, insomnia, even improve cancer recovery, and improve recovery from heart failure. So, it makes sense to further explore the effectiveness of Tai Chi practice for the control of blood fat levels.

 

In today’s Research News article “Effect of Tai Chi exercise on blood lipid profiles: a meta-analysis of randomized controlled trials.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1436358716388050/?type=3&theater

or see summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4980442/

Pan and colleagues summarized the published research literature on the effects of tai chi practice on the levels of fats in the blood of Chinese adults. They found six randomized controlled trials, containing a control condition. Tai chi training ranged from 12 weeks to 12 months, with most between 12-14 weeks of practice. They reported that the literature found that tai chi practice produced a statistically significant decrease in blood fat levels overall and a trend toward a significant reduction in total blood cholesterol levels. But, there were no significant differences for either low-density or high-density lipoproteins.

 

These are promising results. It should be noted, however, that the majority of studies employed a wait-list control condition that did not contain a systematic exercise program. So, it cannot be determined if the effects on blood fat levels were due to tai chi practice specifically or would have been produced by any exercise program. But, since tai chi is a very gentle practice, it is safe for a wide range of individuals, including the elderly and patients compromised by other illnesses. So, tai chi is an excellent light exercise program that can improve blood fat levels and potentially reduce the risk of cardiovascular disease.

 

So, lower blood fat with tai chi.

 

“So, it’s unclear what mechanism of action is responsible for the reduction in blood pressure, cholesterol and depressive symptoms among these folks, but it’s unlikely to be from Chinese exercise alone.  A more probable explanation is that these patients adopted other health enhancing behaviors in addition to Chinese exercise such as improving their diet and/or engaging in physical exercises with a comparatively higher cardiac demand.” – American Council on Science and Health

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

Pan, X., Mahemuti, A., Zhang, X., Wang, Y., Hu, P., Jiang, J., … Wang, J. (2016). Effect of Tai Chi exercise on blood lipid profiles: a meta-analysis of randomized controlled trials. Journal of Zhejiang University. Science. B, 17(8), 640–648. http://doi.org/10.1631/jzus.B1600052

 

ABSTRACT

Objective: Studies have demonstrated that Tai Chi exercise improves blood lipid level with inconsistent results. A meta-analysis was conducted to quantify the effects of Tai Chi on blood lipid profiles in humans. Methods: We screened the databases of PubMed, EMBASE, Cochrane Library (Central), Web of Science, China National Knowledge Infrastructure (CNKI), Wanfang data, and Clinicaltrials.gov for randomized controlled trials with Physiotherapy Evidence Database (PEDro) score more than 3 points up to June 2015. Six studies involving 445 subjects were included. Most trials applied 12-week Tai Chi intervention courses. Results: In comparison with the control group, blood triglyceride (TG) level difference between follow-up and baseline was statistically significantly lower in the Tai Chi practicing group (weighted mean difference (WMD) −16.81 mg/dl; 95% confidence intervals (CI) −31.27 to −2.35 mg/dl; P=0.02). A trend to improving total cholesterol (TC) reduction was found with Tai Chi (WMD −7.96 mg/dl; 95% CI −17.30 to 1.39 mg/dl; P=0.10). However, no difference was found in blood low-density lipoprotein cholesterol (LDL-C) or high-density lipoprotein cholesterol (HDL-C). Conclusions: Tai Chi exercise lowered blood TG level with a trend to decrease blood TC level. Our data suggest that Tai Chi has the potential to implement meaningful blood lipid modification and serve as an adjunctive exercise modality. The relationship between Tai Chi exercise regimen and lipid profile change might have a scientific priority for future investigation.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4980442/

 

Reduce the Pain of Knee Osteoarthritis with Tai Chi

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By John M. de Castro, Ph.D.

 

“tai chi provides benefit by improving muscle strength and coordination, which leads to better joint stability. In addition, the mind-body aspects and breath control promote mental calmness, which may help to break the cycle of arthritis pain.” – Harvard Health

 

Osteoarthritis is a chronic degenerative joint disease that is the most common form of arthritis. It produces pain, swelling, and stiffness of the joints. It is the leading cause of disability in the U.S., with about 43% of arthritis sufferers limited in mobility and about a third having limitations that affect their ability to perform their work. In the U.S., osteoarthritis affects 14% of adults over 25 years of age and 34% of those over 65.

 

Knee osteoarthritis effects 5% of adults over 25 years of age and 12% of those over 65. It involves the whole joint, including articular cartilage, meniscus, ligament, and peri-articular muscle. It is painful and disabling. Its causes are varied including, hereditary, injury including sports injuries, repetitive stress injuries, infection, or from being overweight.  There are no cures for knee osteoarthritis. Treatments are primarily symptomatic, including weight loss, exercise, braces, pain relievers and anti-inflammatory drugs, corticosteroids, arthroscopic knee surgery, or even knee replacement.

 

Gentle movements of the joints with exercise appears to be helpful in the treatment of knee osteoarthritis. This suggests that alternative and complementary practices that involve gentle knee movements may be useful in for treatment. Indeed, yoga practice has been shown to be effective in treating arthritis and mind-body practices in general have been shown to reduce the gene expressions that underlie the inflammatory response which contribute to arthritis. Tai Chi would seem on the surface to be perfect treatment as it involves slow gentle movement of the limbs and mindfulness and has been shown to be beneficial for a wide range of conditions. Indeed, it has been shown to reduce the physical symptoms of knee osteoarthritis. So, it would seem reasonable to look further into the effectiveness of Tai Chi, in treating knee osteoarthritis.

 

In today’s Research News article “A Supplemental Report to a Randomized Cluster Trial of a 20-Week Sun-Style Tai Chi for Osteoarthritic Knee Pain in Elders with Cognitive Impairment.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1426470794043509/?type=3&theater

or see summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4725717/

Tsai and colleagues performed a multicenter randomized controlled trial of the effectiveness of Tai Chi for the treatment of the pain from knee osteoarthritis. They recruited elderly (aged 60 and over) patients with knee osteoarthritis who also had cognitive impairment and randomly assigned them to either practice Tai Chi for 3 40-minute sessions per week for 20 weeks or a control condition that received attention control education on an identical schedule. Before and after training and four times during training the patients were measured for pain, pain behaviors, and analgesic intake.

 

They found over training Tai Chi practice produced a significant reduction in pain and analgesic intake that increased in magnitude over time. There was also a significant reduction in pain behaviors. The effects were not affected by the degree of cognitive impairment. Unfortunately, there was no follow-up evaluation to determine if the effects last beyond the times of active practice. They also did not have another exercise for comparison. So, it can’t be determined if the gentle exercise or the mindfulness properties of Tai Chi were effective.

 

These are interesting results that extend the findings that Tai Chi is an effective treatment for the pain of knee osteoarthritis. They also demonstrated that Tai Chi was effective regardless of cognitive impairment. Since, the ancient gentle practice of Tai Chi is completely safe, can be used with the elderly and sickly, and is inexpensive to administer, it would appear to be an excellent treatment for knee osteoarthritis sufferers.

 

So, reduce the pain of knee osteoarthritis with tai chi.

 

“Tai chi helps patients preserve and improve function by increasing strength, flexibility and coordination while avoiding aggravation of arthritic pain and inflammation. Tai chi is a particularly appealing form of exercise, as it is very low impact and emphasizes balance, coordination and strength. Tai chi is safe and has been shown to reduce falls in the elderly.” – Matthew Hepinstall

 

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

Tsai, P.-F., Chang, J. Y., Beck, C., Kuo, Y.-F., Keefe, F. J., & Rosengren, K. (2015). A Supplemental Report to a Randomized Cluster Trial of a 20-Week Sun-Style Tai Chi for Osteoarthritic Knee Pain in Elders with Cognitive Impairment. Complementary Therapies in Medicine, 23(4), 570–576. http://doi.org/10.1016/j.ctim.2015.06.001

 

Abstract

Objective: This was a secondary data analysis of a cluster-randomized clinical trial that tested the efficacy of a 20-week Sun-style Tai Chi (TC) program in reducing pain in community-dwelling elders with cognitive impairment and knee osteoarthritis (OA). The study also examined whether elders’ level of cognitive function was related to the outcomes of the TC program.

Method: Elders (N=55) were recruited from 8 study sites. Each site was randomly assigned to participate in either a 20-week TC or an education program. Verbal report of pain was measured by a Verbal Descriptor Scale (VDS) at Weeks 1, 5, 9, 13, 17 and 21 (designated as Times 1-6). Pain behaviors and analgesic intake were also recorded at Times 1-6.

Results: At post-test, scores on the VDS and observed pain behaviors were significantly better in the TC group than in the control group (p=.008-.048). The beneficial effects of TC were not associated with cognitive ability.

Conclusion: These results suggest that TC can be used as an adjunct to pharmacological intervention to relieve OA pain in elders with cognitive impairment.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4725717/

 

Improve Knee Osteoarthritis with Tai Chi

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By John M. de Castro, Ph.D.

 

“adults with knee osteoarthritis-—the most common joint disease in midlife—saw up to three times greater improvement in both pain and joint function from biweekly hour-long tai chi sessions, compared with those who attended stretching and wellness classes. The flowing, meditative movements tone the muscles surrounding joints, enhance body awareness to reduce risk of injury, and improve alignment.” – Natalie Gingerich

 

Osteoarthritis is a chronic degenerative joint disease that is the most common form of arthritis. It produces pain, swelling, and stiffness of the joints. It is the leading cause of disability in the U.S., with about 43% of arthritis sufferers limited in mobility and about a third having limitations that affect their ability to perform their work. In the U.S., osteoarthritis affects 14% of adults over 25 years of age and 34% of those over 65.

 

Knee osteoarthritis is not localized to the cartilage alone but involves the whole joint, including articular cartilage, meniscus, ligament, and peri-articular muscle. It is painful and disabling. While age is a major risk factor for osteoarthritis of the knee, young people are not immune. It effects 5% of adults over 25 years of age and 12% of those over 65. Its causes are varied including, hereditary, injury including sports injuries, repetitive stress injuries, infection, or from being overweight.  There are no cures for knee osteoarthritis. Treatments are primarily symptomatic, including weight loss, exercise, braces, pain relievers and anti-inflammatory drugs, corticosteroids, arthroscopic knee surgery, or even knee replacement.

 

Gentle movements of the joints with exercise appears to be helpful in the treatment of knee osteoarthritis. This suggests that alternative and complementary practices that involve gentle knee movements may be useful in for treatment. Indeed, yoga practice has been shown to be effective in treating arthritis and mind-body practices in general have been shown to reduce the gene expressions that underlie the inflammatory response which contribute to arthritis. So, it would seem reasonable to look further into the effectiveness of alternative and complementary practices, such as Tai Chi, in treating knee osteoarthritis.

 

In today’s Research News article “The Effects of Tai Chi Chuan on Improving Mind-Body Health for Knee Osteoarthritis Patients: A Systematic Review and Meta-Analysis.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1364546776902578/?type=3&theater

or see summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5011213/?report=classic

Chang and colleagues review the published research literature (11 articles) on the effects of Tai Chi training on the physical and mental issues that accompany knee osteoarthritis. They found that Tai Chi practice significantly improved the physical symptoms of knee osteoarthritis including reduced perceived pain and stiffness, and lessened fear of falling, increased quadriceps muscle strength, enhanced lower extremity strength, improved walking, stair climbing, sitting to standing, and faster getting up and moving.

 

The mechanism of action for Tai Chi’s effects are not known. But, it could be the gentle slow movements of the knee or the anti-inflammatory effects of Tai Chi that may be responsible. The findings of this meta-analysis suggest that Tai Chi is an effective treatment for the physical effects of knee osteoarthritis. Since Tai Chi is safe, with few, if any, adverse effects, a gentle exercise appropriate for aging individuals, and inexpensive as it can easily be performed at home, and can be readily scaled for large groups without the necessary presence of a therapist, it is almost an ideal treatment.

 

So, improve knee osteoarthritis with tai chi.

 

“Tai Chi may be an especially applicable treatment for older adults…The physical component provides exercise consistent with current recommendations…range of motion, flexibility, muscle conditioning and aerobic cardiovascular exercise…the mental component could address the chronic pain state through effects on psychological well-being, life satisfaction, and perceptions of health.” – Mayo Clinic

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

Wen-Dien Chang, Shuya Chen, Chia-Lun Lee, Hung-Yu Lin, Ping-Tung Lai. The Effects of Tai Chi Chuan on Improving Mind-Body Health for Knee Osteoarthritis Patients: A Systematic Review and Meta-Analysis. Evid Based Complement Alternat Med. 2016; 2016: 1813979. Published online 2016 Aug 21.

 

Abstract

Purpose. To conduct a meta-analysis and systematic review examining whether Tai Chi Chuan could have mental and physical benefits for patients with knee osteoarthritis. Methods. MEDLINE, PUBMED, EMBASE, and CINAHL databases were searched for relevant studies. Data of the studies were collected, and outcomes were classified using the International Classification of Functioning, Disability, and Health model. Effect sizes of the mental and physical components were determined, along with the recommendation grades of Philadelphia Panel Classification System for Tai Chi Chuan on knee osteoarthritis. Results. Eleven studies were selected and retrieved from the databases. The results of meta-analysis revealed that the effects of Tai Chi Chuan were observed for physical components in the body functions and structures domain. The effects favoring Tai Chi Chuan were observed in the physical component in the activities and participation domain. Insufficient data was included in the meta-analysis of the mental component.Conclusions. The review revealed that Tai Chi Chuan had beneficial outcomes for patients with knee osteoarthritis. The evidence-based results represented that it had small-to-moderate effects on body functions and structures, activities, and participation of physical component. However, there was insufficient evidence to support that Tai Chi Chuan had beneficial mental effect.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5011213/?report=classic