Reduce the Pain of Knee Osteoarthritis with Tai Chi

December 21, 2016 psyjdc Leave a comment

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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

October 29, 2016October 29, 2016 psyjdc 8 Comments

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

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

Tai Chi for Physical and Psychological Health after Heart Failure

October 21, 2016 psyjdc Leave a comment

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

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.

Contemplative practices, such as 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 is an ancient 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.

In today’s Research News article “The Impact of Tai Chi Exercise on Self-Efficacy, Social Support, and Empowerment in Heart Failure: Insights from a Qualitative Sub-Study from a Randomized Controlled Trial.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1356134834410439/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4866692/

Yeh and colleagues randomly selected and interviewed a sample of participants from a previous successful trial of tai chi for heart failure. This trial demonstrated that tai chi produced significant improvements in quality of life, exercise self-efficacy, and mood in the patients. In the prior trial patients were randomly assigned to receive either a 12-week tai chi intervention consisting of one-hour group classes held twice weekly, or an attention control group which attended education sessions twice weekly. At the end of treatment, a sub-sample of the participants were audio recorded answering a semi-structured interview on their heart condition and its impact on their lives, how the program helped them, and any negative effects. Themes were then classified using grounded-theory methods.

They found that both groups described improved self-efficacy to perform specific health behaviors and improved social support. In addition, the tai chi group described more global empowerment and perceived control of their health, a heightened or new sense of mindful awareness, greater calmness and less stress, greater reengagement in social activities, and improved strength, energy, flexibility, balance, decreased pain and stiffness, and overall endurance.

These qualitative findings support and extend the positive quantitative findings from the prior study and suggest that tai chi practice has many important benefits beyond the crucial health benefits. The tai chi participants felt more empowered, aware, and socially connected. These are important benefits that help the patient to feel in greater control of their lives and health and improve their quality of life. Since tai chi is a safe and gentle exercise with so many positive effects on heart failure patients, it should be strongly considered as part of the treatment for heart failure.

So, use tai chi for physical and psychological health after heart failure.

“patients with heart disease can benefit from traditional Chinese exercises. Not only may these exercises boost outcomes, they promote a better quality of life in patients with heart disease. As experts highlight, they’re generally safe for all ages and fitness levels. Exercises like tai chi require no special equipment and can be performed anywhere, including outside or indoors. So for patients who are unable to do more vigorous forms of exercise, traditional Chinese exercises may be a good option to promote better health.” – CardioSmart

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

Yeh, G. Y., Chan, C. W., Wayne, P. M., & Conboy, L. (2016). The Impact of Tai Chi Exercise on Self-Efficacy, Social Support, and Empowerment in Heart Failure: Insights from a Qualitative Sub-Study from a Randomized Controlled Trial. PLoS ONE, 11(5), e0154678. http://doi.org/10.1371/journal.pone.0154678

bstract

Objective: To qualitatively explore perceived physical and psychosocial effects and overall patient experience associated with a 12-week tai chi (TC) intervention and an education group in a clinical trial of patients with chronic heart failure (HF).

Subjects and Methods: We randomized 100 patients with chronic systolic HF (NYHA Class 1–3, ejection fraction≤40%) to a 12-week group TC program or an education control. At 12-weeks, semi-structured interviews were conducted on a random subset (n = 32; n = 17 in TC, n = 15 in control), audiorecorded and transcribed verbatim. Two independent reviewers extracted information using grounded-theory methods for emergent themes. We explored similarities and differences in themes/sub-themes between the groups, and examined qualitative association with changes from baseline to post-intervention in previously reported quantitative measures (e.g., Minnesota Living with HF, Cardiac Exercise Self Efficacy and Profile of Mood States).

Results: The mean age (±SD) of participants was 68±9 years, baseline ejection fraction 29±7%, and median New York Heart Association class 2 HF. We idenitifed themes related to the patient’s experience of illness, perceptions of self, and relationship to others. Specific psychosocial and physical benefits were described. Common themes emerged from both groups including: social support and self-efficacy related to activity/exercise and diet. The tai chi group, however, also exhibited a more global empowerment and perceived control. Additional themes in TC included mindfulness/self-awareness, decreased stress reactivity, and renewed social role. These themes mirrored improvements in previously reported quantitative measures (quality-of-life, self-efficacy, and mood) in TC compared to control. Patients in TC also reported physical benefits (e.g., decreased pain, improved energy, endurance, flexibility).

Conclusion: Positive themes emerged from both groups, although there were qualitative differences in concepts of self-efficacy and perceived control between groups. Those in tai chi reported not only self efficacy and social support, but overall empowerment with additional gains such as internal locus of control, self-awareness and stress management. Future studies of mind-body exercise might further examine perceived control, self-efficacy, and locus-of-control as potential mediators of effect.

Improve Physical Condition in Dialysis Patients with Tai Chi

October 1, 2016 psyjdc Leave a comment

By John M. de Castro, Ph.D.

“One of the best features of tai chi and qi gong is that they can be adapted to fit just about any fitness level. The gentle flowing low-impact movements are easy on your joints if you have arthritis. You can even do them seated or in a wheelchair if needed.” – Jodi Helmer

End-stage renal disease (ESRD) is a serious and all too common medical problem that results from a total and permanent failure of the kidneys. As a result, the body retains fluid and harmful wastes build up. Treatment, usually dialysis, is required to replace the work of the failed kidneys. Kidney dialysis uses a machine to filter harmful wastes, salt, and excess fluid from your blood. This restores the blood to a normal, healthy balance. Without dialysis or a kidney transplant the ESRD patient cannot survive It is estimated that ESRD occurs in more than 650,000 patients per year in the United States and is increasing by 5% per year. Those who live with ESRD are 1% of the U.S. Medicare population but account for 7% of the Medicare budget. Worldwide there are an estimated 2 million ESRD patients.

End-stage renal disease (ESRD) is frequently accompanied by a number of other serious diseases, such as cardiovascular disease and diabetes. Making matters worse is the fact that ESRD patients are most often sedentary. Moderate exercise, by improving cardiovascular performance and lowering insulin resistance, can be very helpful in preventing or coping with these comorbidities. But, great care must be used with exercise for the compromised ESRD patients.

Tai Chi training is designed to enhance and regulate the functional activities of the body through regulated breathing, mindful concentration, and gentle movements. It has been shown to have psychological and physical benefits particularly for the elderly. Because it is not strenuous, involving slow gentle movements, and is safe, having no appreciable side effects, it is appropriate for individuals with compromising conditions such as ESRD. So, it would seem that tai chi practice would be well suited as an exercise for dialysis patients.

In today’s Research News article “Evaluation of Exercise Tolerance in Dialysis Patients Performing Tai Chi Training: Preliminary Study.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1337845682906021/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4980525/

Dziubek and colleagues provided dialysis patients with tai chi training for 60 minutes, twice a week for 6-months. They were closely monitored during all sessions for blood pressure. Heart rate was also measured to insure it was maintained at 50% or less of the maximal heart rate appropriate for the patients age. At the beginning and end of training a 6-minute walk test was performed on a treadmill and a stress test for oxygen uptake was performed on an exercise bicycle.

They found that after tai chi training the patients walked significantly further and reported less fatigue on the 6-minute treadmill walk and lasted longer on the bicycle stress test with no differences in heart rate or blood pressure. Hence, tai chi training appeared to improve the physical condition of the patients. It should be noted that there wasn’t a comparison condition or control group. So, it is not known if the patients would have improved without training and if other forms of exercise might be superior. Further research is needed to clarify these issues. The results though show that tai chi training is a safe and effective exercise for ESRD patients on dialysis. This is important as the exercise is needed to help maintain the health of these compromised patients.

So, improve physical condition in dialysis patients with tai chi.

“Tai chi is often described as “meditation in motion,” but it might well be called “medicationin 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.” – Harvard Health Blog

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

Dziubek, W., Bulińska, K., Kusztal, M., Kowalska, J., Rogowski, Ł., Zembroń-Łacny, A., … Woźniewski, M. (2016). Evaluation of Exercise Tolerance in Dialysis Patients Performing Tai Chi Training: Preliminary Study. Evidence-Based Complementary and Alternative Medicine : eCAM, 2016, 5672580. http://doi.org/10.1155/2016/5672580

Abstract

Introduction. Patients with end-stage renal disease (ESRD) have poor physical performance and exercise capacity due to frequent dialysis treatments. Tai Chi exercises can be very useful in the area of rehabilitation of people with ESRD. Objectives. The aim of the study was to assess exercise capacity in ESRD patients participating in 6-month Tai Chi training.

Patients and Methods. Twenty dialysis patients from Wroclaw took part in the training; at the end of the project, 14 patients remained (age 69.2 ± 8.6 years). A 6-minute walk test (6MWT) and spiroergometry were performed at the beginning and after 6 months of training.

Results. After 6 months of Tai Chi, significant improvements were recorded in mean distance in the 6MWT (387.89 versus 436.36 m), rate of perceived exertion (7.4 versus 4.7), and spiroergometry (8.71 versus 10.08 min).

Conclusions. In the ESRD patients taking part in Tai Chi training, a definite improvement in exercise tolerance was recorded after the 6-month training. Tai Chi exercises conducted on days without dialysis can be an effective and interesting form of rehabilitation for patients, offering them a chance for a better quality of life and fewer falls and hospitalisations that are the result of it.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4980525/

Improve Elderly Cancer Survivors’ Health with Tai Chi

September 22, 2016 psyjdc 7 Comments

By John M. de Castro, Ph.D.

Modern medicine has markedly improved the treatments for cancer. But, unfortunately, these treatments themselves can be difficult on the patient and produce great discomfort and suffering. In addition, if the treatment is successful, the cancer survivor is left with a whole different set of challenges. Fatigue accompanies cancer and its treatment in from half to all cancer patients depending upon the type of cancer and treatment regimen. The lasting impact of the cancer and its treatment are particularly evident and dangerous for the elderly. “Senior cancer survivors are a particularly vulnerable population because they have an increased risk for the development or progression of chronic diseases (e.g., cardiovascular, hypertension, stroke, Type 2 diabetes mellitus, arthritis, etc). . . In senior cancer survivors, this is highly relevant as twice as many deaths occur as a result of chronic diseases other than cancer, with cardiovascular disease emerging as a leading cause of death” (Campo et al. 2016).

Tai Chi has been practiced for thousands of years with benefits for health and longevity. Tai Chi training is designed to enhance function and regulate the activities of the body through regulated breathing, mindful concentration, and gentle movements. Only recently though have the effects of Tai Chi practice been scrutinized with empirical research. It has revealed that it is 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. All of these effects suggest that Tai Chi may be effective for elderly cancer survivors.

In today’s Research News article “Blood Pressure, Salivary Cortisol, and Inflammatory Cytokine Outcomes in Senior Female Cancer Survivors Enrolled in a Tai Chi Chih Randomized Controlled Trial.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1329823277041595/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4344390/

Campo and colleagues examine the effectiveness of Tai Chi practice to improve the health of elderly (>= 55 yrs.) female cancer survivors. The women were randomly assigned to receive 12 weeks of Tai Chi practice or Health Education for one hour three times per week. They were measured before and after training for blood pressure, salivary cortisol levels, and inflammatory cytokines. Campo and colleagues found that the Tai Chi group had a significantly greater reduction in systolic blood pressure (12%) and salivary cortisol levels (24%), but not inflammatory cytokines, than the Health Education group.

These are excellent findings. The fact that Tai Chi improved systolic blood pressure suggests that it improved cardiovascular health. This is particularly significant as cardiovascular disease is the greatest threat to the longevity of these vulnerable patients. The fact that Tai Chi reduced the salivary cortisol levels, an indicator of stress, suggests that Tai Chi reduced the levels of physiological stress in these patients which is also associated with decreased health and longevity. Hence, Tai Chi practice lowers chronic illness risk factors in elderly female cancer survivors.

It is known that exercise lowers cardiovascular and stress related risk factors and Tai Chi is a gentle exercise. This may be responsible for its effectiveness. Mindfulness practice is also known to reduce these risk factors. So, it is also possible that this is the reason for the effectiveness of Tai Chi practice. Regardless, Tai Chi is an almost perfect practice for elderly cancer survivors. It is gentle, has virtually no adverse side effects, and can be practiced in groups or alone at home at very low cost.

So, improve elderly cancer survivors’ health with tai chi.

“The gentle approach makes tai chi an ideal physical and mental exercise for cancer patients. The world of cancer treatment is filled with messages that tell patients to fight a war against their cancer, which can make them feel at war with their own bodies. Tai chi is particularly beneficial for anyone affected by cancer because it teaches people to respond peacefully and mindfully to forces out of their control.” – Michelle Whitmer

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

Campo, R. A., Light, K. C., O’Connor, K., Nakamura, Y., Lipschitz, D., LaStayo, P. C., … Kinney, A. Y. (2015). Blood Pressure, Salivary Cortisol, and Inflammatory Cytokine Outcomes in Senior Female Cancer Survivors Enrolled in a Tai Chi Chih Randomized Controlled Trial. Journal of Cancer Survivorship : Research and Practice, 9(1), 115–125. http://doi.org/10.1007/s11764-014-0395-x

Abstract

Purpose: Older cancer survivors are a vulnerable population due to an increased risk for chronic diseases (e.g., cardiovascular disease) compounded with treatment late-effects and declines in physical functioning. Therefore, interventions that reduce chronic disease risk factors (i.e., blood pressure, chronic inflammation, & cortisol) are important in this population. Tai Chi Chih (TCC) is a mind-body exercise associated with reductions in chronic disease risk factors, but has not been examined with older cancer survivors. In a feasibility randomized controlled trial of TCC, we examined secondary outcomes of blood pressure, salivary cortisol, and inflammatory cytokines (interleukin (IL)-6, IL-12, tumor necrosis factor-α, IL-10, IL-4) due to their implications in chronic diseases.

Methods: Sixty-three senior female cancer survivors (Mage=67 years, SD=7.15) with physical functioning limitations (SF-12 physical functioning≤80 or role-physical≤72) were randomized to 12-weeks (60-minutes, three times a week) of TCC or Health Education control (HEC) classes. Resting blood pressure, 1-day salivary cortisol samples, and fasting plasma samples for cytokine multiplex assays were collected at baseline and 1-week post-intervention.

Results: Controlling for baseline values, the TCC group had significantly lower systolic blood pressure (SBP,p=0.002) and cortisol area-under-curve (AUC, p=0.02) at post-intervention than the HEC group. There was no intervention effect on inflammatory cytokines (p’s>0.05).

Conclusions: This TCC feasibility trial was associated with significant reductions in SBP and cortisol AUC in senior female cancer survivors. Larger, definitive trials are needed to confirm these findings.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4344390/

Improve Health with Tai Chi

September 7, 2016 psyjdc 1 Comment

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 Health Watch

Tai Chi has been practiced for thousands of years with benefits for health and longevity. Tai Chi training is designed to enhance function and regulate the activities of the body through regulated breathing, mindful concentration, and gentle movements. Only recently though have the effects of Tai Chi practice been scrutinized with empirical research. It has been found to be effective for an array of physical and psychological issues. It appears to strengthen the immune 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. In today’s Research News article “An evidence map of the effect of Tai Chi on health outcomes.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1316431988380724/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4962385/ Solloway and colleagues review the published research literature on the health effects of Tai Chi practice. They summarized previously published reviews and meta-analyses of the research. In other words, they performed a summary of summaries.

They report that Tai Chi has been shown to be helpful for balance and fall prevention, particularly in the elderly, and with hypertension, reducing both systolic and diastolic blood pressure. It was also found to improve cognitive performance, pain, osteoarthritis pain and joint stiffness, muscle strength, improved chronic obstructive pulmonary disease (COPD), and relief of depression.

These results are very encouraging and suggest that Tai Chi is effective for a number of health conditions. It has so many advantages as a therapy that it should be considered for not only treatment but also prevention of disease and promotion of health especially in the elderly and vulnerable populations. Among its many advantages is low cost. Training can occur in relatively large groups and it can be practiced virtually anywhere alone or in groups. In addition, it’s safe, having no known adverse outcomes.

So, improve health with tai chi.

CMCS – Center for Mindfulness and Contemplative Studies

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

Study Summary

Solloway, M. R., Taylor, S. L., Shekelle, P. G., Miake-Lye, I. M., Beroes, J. M., Shanman, R. M., & Hempel, S. (2016). An evidence map of the effect of Tai Chi on health outcomes. Systematic Reviews, 5, 126. http://doi.org/10.1186/s13643-016-0300-y

Abstract

Background: This evidence map describes the volume and focus of Tai Chi research reporting health outcomes. Originally developed as a martial art, Tai Chi is typically taught as a series of slow, low-impact movements that integrate the breath, mind, and physical activity to achieve greater awareness and a sense of well-being.

Methods: The evidence map is based on a systematic review of systematic reviews. We searched 11 electronic databases from inception to February 2014, screened reviews of reviews, and consulted with topic experts. We used a bubble plot to graphically display clinical topics, literature size, number of reviews, and a broad estimate of effectiveness.

Results: The map is based on 107 systematic reviews. Two thirds of the reviews were published in the last five years. The topics with the largest number of published randomized controlled trials (RCTs) were general health benefits (51 RCTs), psychological well-being (37 RCTs), interventions for older adults (31 RCTs), balance (27 RCTs), hypertension (18 RCTs), fall prevention (15 RCTs), and cognitive performance (11 RCTs). The map identified a number of areas with evidence of a potentially positive treatment effect on patient outcomes, including Tai Chi for hypertension, fall prevention outside of institutions, cognitive performance, osteoarthritis, depression, chronic obstructive pulmonary disease, pain, balance confidence, and muscle strength. However, identified reviews cautioned that firm conclusions cannot be drawn due to methodological limitations in the original studies and/or an insufficient number of existing research studies.

Conclusions: Tai Chi has been applied in diverse clinical areas, and for a number of these, systematic reviews have indicated promising results. The evidence map provides a visual overview of Tai Chi research volume and content.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4962385/

Improve Arthritis with Tai Chi

August 18, 2016 psyjdc 2 Comments

By John M. de Castro, Ph.D.

“With its integrative approach that strengthens the body while focusing the mind, tai chi addresses a range of physical and mental health issues—including bone strength, joint stability, cardiovascular health, immunity, and emotional well-being.” – Stephanie Watson

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. 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. Tai Chi training is designed to enhance and regulate the functional activities of the body through regulated breathing, mindful concentration, and gentle movements. It has been shown to have many physical and psychological benefits, especially for the elderly. Because it is not strenuous, involving slow gentle movements, and is safe, having no appreciable side effects, it is appropriate for an elderly population. So, it would seem that tai chi practice would be well suited to treat arthritis in seniors.

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

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

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

Shin and colleagues examine the effectiveness of tai chi practice to help alleviate some of the cardiovascular symptoms of rheumatoid arthritis. They recruited elderly (over 50 years of age) women with rheumatoid arthritis and assigned them to two groups, a tai chi and an exercise information group. The tai chi participants engaged in a group tai chi exercise once a week for 60 min for 3 months at the hospital gymnasium. Measurements were taken before and after the 3-month practice period of rheumatoid arthritis symptoms and cardiovascular function. They found that the tai chi group had a significant decrease in plasma cholesterol and measures of atherosclerosis including significant decreases in arterial stiffness and flow mediated dilatation. Both of these measures are associated with the beginnings of cardiovascular disease.

These findings suggest that tai chi practice is beneficial in reducing cardiovascular risk factors associated with rheumatoid arthritis. These risk factors are likely due to the sedentary lifestyle of most rheumatoid arthritis sufferers and the gentle exercise of tai chi appears to be sufficient to begin to reverse some of these risk factors. This is very significant as cardiovascular disease associated with rheumatoid arthritis is serious and can lead to premature death. Since tai chi is safe and appropriate for seniors, it would appear to be an excellent treatment to reduce the cardiovascular disease risks associated with rheumatoid arthritis in the elderly.

So, improve arthritis with tai chi.

CMCS – Center for Mindfulness and Contemplative Studies

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

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

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.

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

Improve Attention in the Elderly with Tai Chi

July 30, 2016 psyjdc 16 Comments

By John M. de Castro, Ph.D.

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. This occurs to everyone as they age, but to varying degrees. Some deteriorate into a dementia, while others maintain high levels of cognitive capacity into very advanced ages. One of the key deficits that develops with age is in attention. It becomes easier to get distracted and harder to focus. This is, to some extent, responsible for some of the memory loss as the elderly person is not paying close enough attention to what’s going on to store and consolidate memories about it.

There is some hope for those who are prone to deterioration as there is evidence that these 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 is an ancient eastern practices involving slow mindful movements. It is a gentle exercise and a contemplative practice that improves mindfulness. Mindfulness practices have been shown to improve cognitive processes while Tai Chi practice has been shown to slow age related cognitive decline. It would seem reasonable to hypothesize that Tai Chi practice might decrease age related cognitive decline including deficits in attention.

In today’s Research News article “The mental-attention Tai Chi effect with older adults.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1282515381772385/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4886430/

Kim and colleagues recruited individuals between 50 and 80+ years of age and separated them into two groups, Chinese and non-Chinese (English speakers) samples. They had both samples practice Tai Chi twice a week for 16 weeks for 1 to 1 ½ hours per session. The participants were measured both before and after the 16 weeks of practice with three attentional tasks and a measure of fluid intelligence.

They found that the effects of Tai Chi practice were different for the two groups. The Chinese sample had significant improvements in attentional capacity and attentional inhibition and also in fluid intelligence, while both groups showed improvements in attentional balance. The differences in the effects of Tai Chi practice might have been due to a number of differences between the groups. The Chinese group was significantly younger, less well educated, had lower incomes, and had more prior practice with Tai Chi than the non-Chinese sample. The results were not correlated with age so it is unlikely that this is the explanation for the differences but the results were significantly correlated with education, income, and experience with Tai Chi. So, these group differences may have been responsible for the differential effects.

The authors interpret the differences as due to motivational differences, where the Chinese sample were more motivated to practice Tai Chi as it is common in China. The two groups did not differ in attendance to Tai Chi practice, however, indicating that they may have been equivalently motivated. It is also possible that the Chinese participants through their culture had a stronger belief that Tai Chi is effective and thus had greater expectations that Tai Chi would improve attention. There is no way to assess which of the possible explanations might be true. That will require further research.

Mindfulness practices, in general, have been shown to improve attention and decrease cognitive decline in the elderly. So, the fact that Tai Chi, a mindfulness practice increases attention and fluid intelligence is not surprising. Since, Tai Chi practice is a gentle practice with no significant negative side effects, that appears to have both physical and psychological benefits, and can be implemented at a very low cost, it would appear to be an ideal practice for the elderly to slow physical and cognitive decline.

So, practice Tai Chi to slow age related declines in attention and fluid intelligence.

“Tai Chi goes to the root system of the majority of health and wellness issues by unwinding the muscular tissues and mind, aligning the spine posture and stabilizing the energy devices that run via the body, giving them with life energy.”

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

Kim, T. H. M., Pascual-Leone, J., Johnson, J., & Tamim, H. (2016). The mental-attention Tai Chi effect with older adults. BMC Psychology, 4, 29. http://doi.org/10.1186/s40359-016-0137-0

Abstract

Background: Tai Chi practice has some fitness, wellness, and general cognitive effects in older adults. However, benefits of Tai Chi on specific mental-attentional executive processes have not been investigated previously. We studied older Canadian adults of Chinese and non-Chinese origin and from low socioeconomic areas.

Methods: Sixty-four adults (51–87 years old) took part in a 16-week Tai Chi program. There were two groups: Chinese-background (n = 35) and Non-Chinese-background (n = 29). They received four mental-attention executive tasks before and after the 16-week period. These tasks measured visuospatial reasoning, mental-attentional activation (working memory), attentional inhibition, and balance between these attention factors (field-dependence-independence).

Results: Chinese participants showed significant gain on Figural Intersections Task (mental-attentional capacity), Antisaccade (attentional inhibition), and Matrix Reasoning (fluid intelligence measure). Both groups evidenced gain on the Water Level Task (attentional balance).

Conclusions: These gains suggest that Tai Chi can improve mental-attentional vigilance and executive control, when practitioners are sufficiently motivated to pursue this practice, and apply themselves (as our Chinese participants seem to have done). We found that Tai Chi enhanced mental attentional executives in the Chinese sample. The largely negative results with Non-Chinese participants might be explained by less strong motivation and by the relatively short Tai Chi practice period, which contrasts with the prior familiarity with Tai Chi of the Chinese participants.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4886430/

Reduce Falls in the Elderly with Tai Chi

July 6, 2016 psyjdc 4 Comments

By John M. de Castro, Ph.D.

“Tai Chi is a sophisticated form of whole body Neuromuscular/skeletal movement re-education. With good use, the body moves easily – with balance and coordination; both mental and physical. Initially developed as a martial art, it has now become more widely practiced as an exercise for health and well-being. Its use of natural rotational, as well as linear movements, have placed this well above other falls training methods.” – Mark Peters

The process of aging affects every aspect of the physical and cognitive domains. Every system in the body deteriorates including motor function with a decline in strength, flexibility, and balance. Impaired balance is a particular problem as it can lead to falls. In the U.S. one third of people over 65 fall each year and 2.5 million are treated in emergency rooms for injuries produced by falls. About 1% of falls result in deaths making it the leading cause of death due to injury among the elderly. Falls, with or without injury, also carry a heavy quality of life impact. A growing number of older adults fear falling and, as a result, limit their activities and social engagements. This can result in further physical decline, depression, social isolation, and feelings of helplessness. It is obviously important to investigate methods to improve balance and decrease the number of fall in the elderly.

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

In today’s Research News article “Implementing an Evidence-Based Fall Prevention Program in an Outpatient Clinical Setting.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1265719523451971/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4707656/

Li and colleagues recruited a large group (379) of seniors (> 65 years of age) who were deemed at risk for falls by their primary care physicians. They delivered a tai chi program that was designed to optimize balance for two one-hour sessions per week for 24 weeks. During the 24 weeks of the program 119 participants reported 261 falls. There was a significant reduction in the number of falls over the 6-month course of the program. For the month prior to the training the participants reported 0.5 falls per month while that number fell to 0.13 during the program. By the end of the program the fall rate declined to 0.05 per month.

Hence, they found clear evidence that tai chi practice reduces the incidence of falls in an at-risk population of elderly. These are excellent and important findings. It should be kept in mind, however, that the study did not include a control comparison condition. So, the results could be due to subject expectancy (placebo) effects. But, with this caveat, the results are very encouraging.

The marked reduction in falls suggests that seniors who practice tai chi will be a substantially less risk of injury from falling. This should not only improve health but also relieve a degree of the fear of falling. This should improve the quality of life and reduce consequent psychological problems. Hence, the practice should be of great benefit to the elderly. In addition, the safe and gentle exercise nature of tai chi practice make it well suited to the elderly. It can also be delivered very inexpensively as it can be taught in large groups and after training practiced at home or in a group without an instructor.

So, reduce falls in the elderly with tai chi.

“problems arise as the elderly become increasing frail, their senses and muscles degrade, and their ability to react to a slip is delayed enough that they can’t stop themselves from falling. Understanding the process helps inform the treatments . . . traditional interventions such as exercise and new glasses are effective. The Chinese martial art of tai chi is considered particularly helpful in improving balance and reducing falls.“ – Thurmon Lockhart

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

Li, F., Harmer, P., Stock, R., Fitzgerald, K., Stevens, J., Gladieux, M., … Voit, J. (2013). Implementing an Evidence-Based Fall Prevention Program in an Outpatient Clinical Setting. Journal of the American Geriatrics Society, 61(12), 2142–2149. http://doi.org/10.1111/jgs.12509

Abstract

Objectives: Few evidence-based fall prevention programs have been evaluated for adoption in clinical settings. This study investigated the dissemination potential of a Tai Ji Quan-based program, previously shown efficacious for reducing risk of falls in older adults, through outpatient clinical settings.

Design: A single-group pre-post design in which participants attended a twice weekly Tai Ji Quan training program for 24 weeks.

Setting: Communities in Lane County, Oregon.

Participants: Referral patients (N = 379) aged 65 and older living independently.

Measurements: Using the RE-AIM framework, the primary outcome was the proportion of participating healthcare providers who made referrals. Secondary outcomes were the proportion of referred patients agreeing to participate and enrolling in the program, and measures of program implementation, maintenance, and effectiveness (on measures of falls, balance, gait, physical performance, and balance efficacy).

Results: Of the 252 providers invited to participate, 157 made referrals (62% adoption rate). Of 564 patients referred, 379 (67% reach) enrolled in the program, which was successfully implemented in senior/community centers with good fidelity. Of the total number of participants, 283 completed the program (75% retention) and 212 of these attended ≥75% of the total (48) sessions. Participants reported a reduction in falls with an incidence rate of 0.13 falls per person-month and showed significant improvement from baseline in all outcome measures. A 3-month post-intervention follow-up indicated encouraging levels of program maintenance among providers, patients, and community centers.

Conclusion: A protocol to refer patients at increased risk of falling to a Tai Ji Quan-based program was successfully implemented among healthcare providers. The evidence-based program appears readily scalable and exportable with potential for substantial clinical and public health impact.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4707656/

Relieve Chronic Pain with Tai Chi

June 2, 2016 psyjdc Leave a comment

By John M. de Castro, Ph.D.

“Tai Chi has demonstrated usefulness in the prevention and treatment of certain problems such as back pain. Importantly, Tai Chi is non-invasive, relatively inexpensive, and gentle on the spine, so many people with back pain are starting to try it as an adjunct to (or sometimes instead of) traditional medical approaches to manage back pain. Furthermore, Tai Chi does not require any expensive equipment and can be practiced anywhere.” – Robert Humphreys

We all have to deal with pain. It’s inevitable, but hopefully mild and short lived. For many, however, pain is a constant in their lives. Chronic pain affects a wide swath of humanity. At least 100 million adult Americans have common chronic pain conditions. It affects more Americans than diabetes, heart disease and cancer combined. It is a significant public health problem as it’s the number one cause of disability and costs U.S. society an estimated $560-$635 billion annually. Quite frequently opioids are prescribed for chronic pain and prescription opioid overdoses kill more than 14,000 people annually.

Chronic pain accompanies a number of conditions. The most common form of chronic pain is low back pain affecting between 6% to 15% of the population. Osteoarthritis is a chronic degenerative joint disease that is the most common form of arthritis. It produces pain, swelling, and stiffness of the joints. In the U.S., osteoarthritis affects 14% of adults over 25 years of age and 34% of those over 65. Fibromyalgia is a mysterious disorder whose causes are unknown. It is characterized by widespread pain, abnormal pain processing, sleep disturbance, and fatigue that lead to psychological distress. It is very common affecting over 5 million people in the U.S., about 2% of the population.

Pain involves both physical and psychological issues. The stress, fear, and anxiety produced by pain tends to elicit responses that actually amplify the pain. So, reducing the emotional reactions to pain may be helpful in pain management. Mindfulness practices have been shown to reduce stress responses and anxiety, and to improve emotion regulation producing more adaptive and less maladaptive responses to emotions. So, it would seem reasonable to project that mindfulness practices would be helpful in pain management. Indeed, these practices have been shown to be safe and beneficial in pain management. Both Yoga and mindfulness has been shown to specifically improve back pain. Gentle movements of the joints with exercise appears to be helpful in the treatment of osteoarthritis. This suggests that alternative and complementary practices that involve gentle movements may be useful 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 in treating osteoarthritis.

In today’s Research News article “Tai Chi for Chronic Pain Conditions: A Systematic Review and Meta-analysis of Randomized Controlled Trials.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1242319075792016/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4850460/

Kong and colleagues review the published research literature on the application of the ancient Chinese practice of Tai Chi, a mindful movement practice, on chronic pain. They found that the practice of Tai Chi reduced chronic pain significantly better than control conditions. These included osteoarthritis pain, low back pain, rheumatoid arthritis, and pain from herpes zoster. The results for fibromyalgia pain were not significant. Hence, they found that tai chi practice was a safe and effective treatment for most forms of chronic pain.

These are excellent results. They’re particularly encouraging as tai chi is a safe and very gentle practice that is applicable for all age groups including the elderly. It can also be practiced anywhere and after some initial instruction, without formal classes. In China it is frequently practiced either alone or in groups in public parks. But, it can also be practiced at home. So, it’s very inexpensive. Its safety, effectiveness, affordability, and convenience make tai chi practice an outstanding choice for the treatment of chronic pain.

So, relieve chronic pain with tai chi.

“Tai Chi is a form of exercise that has recently been gaining popularity as a way to relieve and/or manage back pain and neck pain. It is often easy to associate Tai Chi with groups of people in parks or gyms moving slowly and deliberately in synchronization. These people are using the same Tai Chi principles and movements created in ancient China and still practiced all around the world as a healing exercise.” – Robert Humphreys

CMCS – Center for Mindfulness and Contemplative Studies

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

Study Summary

Kong, L. J., Lauche, R., Klose, P., Bu, J. H., Yang, X. C., Guo, C. Q., … Cheng, Y. W. (2016). Tai Chi for Chronic Pain Conditions: A Systematic Review and Meta-analysis of Randomized Controlled Trials. Scientific Reports, 6, 25325. http://doi.org/10.1038/srep25325

Abstract

Several studies reported that Tai Chi showed potential effects for chronic pain, but its role remains controversial. This review assessed the evidence regarding the effects of Tai Chi for chronic pain conditions. 18 randomized controlled trials were included in our review. The aggregated results have indicated that Tai Chi showed positive evidence on immediate relief of chronic pain from osteoarthritis (standardized mean difference [SMD], −0.54; 95% confidence intervals [CI], −0.77 to −0.30; P < 0.05). The valid duration of Tai Chi practice for osteoarthritis may be more than 5 weeks. And there were some beneficial evidences regarding the effects of Tai Chi on immediate relief of chronic pain from low back pain (SMD, −0.81; 95% CI, −1.11 to −0.52; P < 0.05) and osteoporosis (SMD, −0.83; 95% CI, −1.37 to −0.28; P = 0.003). Therefore, clinicians may consider Tai Chi as a viable complementary and alternative medicine for chronic pain conditions.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4850460/