Tai Chi – Qigong

Movement-Based Therapies are Affective for Rehabilitation from Disease

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Movement-Based Therapies are Affective for Rehabilitation from Disease

 

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.” – Havard Health

 

Mindful movement practices such as yoga and Tai Chi and Qigong have been used for centuries to improve the physical and mental health and well-being of practitioners. But only recently has the effects of these practices come under scientific scrutiny. This research has been accumulating. So, it makes sense to pause and examine what has been learned about the effectiveness of these practice for rehabilitation from disease.

 

In today’s Research News article “Movement-Based Therapies in Rehabilitation.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7476461/ ) Phuphanich and colleagues review and summarize the published research studies of the effects of mindful movement practices on rehabilitation from disease.

 

They report that published research has found that yoga practice reduces fatigue, sleep disturbances, depression, and anxiety and improves the immune system in cancer patients. Yoga has been found to be an effective treatment for mental health issues such as anxiety, depression, and post-traumatic stress disorder (PTSD). Yoga has been found to reduce pain levels, fear avoidance, stress, and sleep disturbance and increases self-efficacy and quality of life in chronic pain patients. Yoga has been found to improve the symptoms of traumatic brain injury, stroke, spinal cord injury, Parkinson disease, dementia, multiple sclerosis, epilepsy, and neuropathies. In addition, yoga has been found to improve systolic and diastolic blood pressures, heart rate, respiratory rate, waist circumference, waist/hip ratio, cholesterol, triglycerides, hemoglobin A1c, and insulin resistance in cardiopulmonary diseases.

 

They report that the published research has found that Tai Chi and Qigong practices reduce falls in the elderly. Tai Chi and Qigong has been found to reduce pain levels and increase quality of life in chronic pain patients. In addition, there is evidence that Tai Chi and Qigong practices improves depression, anxiety, posttraumatic stress disorder, sleep disturbance, schizophrenia, rheumatoid arthritis, spinal cord injury, traumatic brain injury, and immune disorders.

 

These are remarkable findings. The range of disorders that are positively affected by yoga, Tai Chi, and Qigong practices is breathtaking. These practices are also safe and can be widely implemented at relatively low cost and can be performed alone or in groups and at home or in a therapeutic setting. This suggests that these practices should be routinely implemented for rehabilitation from disease.

 

So,  movement-based therapies are affective for rehabilitation from disease.

 

“Being mindful through any physical activity can not only improve performance in the activity such as yoga, tennis, swimming, etc, but it can also increase flexibility, confidence in movement and generate a sense of body and mind connection that has the potential for improving your overall sense of well-being.“- Anupama Kommu

 

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

 

Phuphanich, M. E., Droessler, J., Altman, L., & Eapen, B. C. (2020). Movement-Based Therapies in Rehabilitation. Physical medicine and rehabilitation clinics of North America, 31(4), 577–591. https://doi.org/10.1016/j.pmr.2020.07.002

 

Abstract

Movement therapy refers to a broad range of Eastern and Western mindful movement-based practices used to treat the mind, body, and spirit concurrently. Forms of movement practice are universal across human culture and exist in ancient history. Research demonstrates forms of movement therapy, such as dance, existed in the common ancestor shared by humans and chimpanzees, approximately 6 million years ago. Movement-based therapies innately promote health and wellness by encouraging proactive participation in one’s own health, creating community support and accountability, and so building a foundation for successful, permanent, positive change.

Key Points – Movement-based therapies

  • Decrease fear avoidance and empower individuals to take a proactive role in their own health and wellness.
  • Can benefit patients of any ability; practices are customizable to the individual’s needs and health.
  • Are safe, cost-effective, and potent adjunct treatments used to supplement (not replace) standard care.
  • Deliver patient-centered, integrative care that accounts for the physical, psychological, social, and spiritual aspects of health and illness.
  • Have diverse, evidence-based benefits, including reduction in pain, stress, and debility, and improvements in range of motion, strength, balance, coordination, cardiovascular health, physical fitness, mood, and cognition.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7476461/

 

Improve Stress Responding, Health, and Well-Being with Qigong

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Improve Stress Responding, Health, and Well-Being with Qigong

 

By John M. de Castro, Ph.D.

 

“Qigong is an extraordinary tool for reducing the harmful effects of stress. The three pillars of qigong practice are body, breath, and mind. If your body is relaxed your breathing will slow down. When your breath is slow, you feel more centered, more calm, and more in touch with yourself” – Kenneth Cohen

 

Tai Chi and Qigong are ancient mindfulness practices involving slow prescribed movements. They are gentle and completely safe, can be used with the elderly and sickly, are inexpensive to administer, can be performed in groups or alone, at home or in a facility or even public park, and can be quickly learned. In addition, they can also be practiced in social groups without professional supervision. This can make it fun, improving the likelihood of long-term engagement in the practice.

 

Tai Chi and Qigong are both mindfulness practices and gentle exercises. They have been shown to be beneficial for the health and well-being of individuals of a variety of ages, but particularly the elderly. They also improve the symptoms of a variety of diseases. One way that these practices may improve health and well-being is by reducing stress. The studies of the benefits for health of Tai Chi and Qigong are accumulating and so it makes sense to take a moment to summarize what has been learned about the benefits of Qigong practice.

 

In today’s Research News article “Individual Stress Prevention through Qigong.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7579037/ )  van Dam reviews and summarizes the published research studies of the effects of Qigong practice on stress. She reports that the published studies found that Qigong practice improves the cardiovascular system including a significant reduction in blood pressure and an increase in heartrate variability, an indicator of parasympathetic relaxation. It improves the respiratory system including increased lung capacity, oxygen intake and breathing patterns. It improves immune function and reduces inflammatory responses. It improves both psychological and physiological responses to stress. It improves sleep quality and reduces fatigue. It reduces depression and both acute and chronic anxiety.

 

These findings are remarkable and suggest that this gentle safe practice markedly improves the physical and mental well-being and health of the practitioners. Many of these benefits may result from the ability of Qigong practice to improve stress responding. Stress impairs health and well-being and Qigong practice appears to counteract these effects.

 

So, improve stress responding, health, and well-being with Qigong.

 

“Qi Gong helps you develop a crystal clear mind as you connect with the present moment, letting go of the stress of daily life and relaxing deeply.”- Nick Jankel

 

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

 

van Dam K. (2020). Individual Stress Prevention through Qigong. International journal of environmental research and public health, 17(19), 7342. https://doi.org/10.3390/ijerph17197342

 

Abstract

Owing to work intensification and an accelerated pace of life in general, individuals in many Western countries are often overactivated and find it difficult to switch off. However, recovery from physiological and mental activation is critical to prevent stress symptoms and maintain one’s physiological and mental well-being. Extensive research evidence indicates that Qigong, a traditional Chinese movement practice for promoting health, provides an effective means to recover from work and off-work demands. The main objective of this paper is to offer a comprehensive, narrative review of the effects of Qigong and its core components. Attention is first paid to the outcomes of work and off-work demands and stress, and the role of recovery for individuals’ well-being. Then, Qigong and its components are explained, followed by the results of scientific research. Finally, limitations and implications for research and practiced are discussed.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7579037/

 

Type 2 Diabetes is not Improved with Tai Chi and Qigong Practices

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Type 2 Diabetes is not Improved with Tai Chi and Qigong Practices

 

By John M. de Castro, Ph.D.

 

“Diet and exercise are the cornerstone of diabetes management. People with diabetes who exercise regularly have better control over their blood glucose levels and fewer complications such as heart disease and stroke. Many people, however, are unable to keep up with their regular exercise because they either don’t enjoy it, or have a problem finding time to exercise. Tai chi offers a major advantage: It’s enjoyable, and to many, it’s almost addictive.“ – Paul Lam

 

Diabetes is a major health issue. It is estimated that 30 million people in the United States and nearly 600 million people worldwide have diabetes and the numbers are growing. Type II Diabetes results from a resistance of tissues, especially fat tissues, to the ability of insulin to promote the uptake of glucose from the blood. As a result, blood sugar levels rise producing hyperglycemia. Diabetes is heavily associated with other diseases such as cardiovascular disease, heart attacks, stroke, blindness, kidney disease, and circulatory problems leading to amputations. As a result, diabetes doubles the risk of death of any cause compared to individuals of the same age without diabetes.

 

Type 2 diabetes is a common and increasingly prevalent illness that is largely preventable.

One of the reasons for the increasing incidence of Type 2 Diabetes is its association with overweight and obesity which is becoming epidemic in the industrialized world. A leading cause of this is a sedentary life style. Current treatments for Type 2 Diabetes focus on diet, exercise, and weight control. Recently, mindfulness practices have been shown to be helpful in managing diabetes. Mindful movement practices such as Tai Chi and Qigong  are mindfulness practices that are also gentle exercises that appear to improve type 2 diabetes.

 

In today’s Research News article “Effects of fitness qigong and tai chi on middle-aged and elderly patients with type 2 diabetes mellitus.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7746158/ ) Li and colleagues recruited sedentary adults over 40 years of age who were diagnosed with type 2 diabetes and who did not practice Tai Chi or Qigong. They were randomly assigned to receive 60 minutes of practice, 5 times per week for 12 weeks of either fitness qigong, Tai Chi, or stretching exercise. They were measured before and after training for body size and blood samples were taken and assayed for fasting plasma glucose, glycated hemoglobin (HbA1C), and C-peptide levels.

 

Compared to baseline and the stretching group after training there were no significant changes in fasting plasma glucose but the fitness qigong and Tai Chi groups maintained significantly higher levels of HbA1C and the Tai Chi group had significantly lower levels of c-peptide. They also found that the longer the patients had type 2 diabetes the greater the reduction in fasting plasma glucose after fitness qigong practice. In contrast, the greater the waist to hip ratio the greater the increase in HbA1C in the Tai Chi group.

 

These are interesting but disappointing results that suggest that neither Tai Chi nor Qigong practice improve blood glucose levels in patients with type 2 diabetes. Furthermore, Tai Chi appears to increase HbA1C levels particularly in overweight patients suggesting poorer glucose regulation. In contrast patients who have had type 2 diabetes for a long period of time appear to benefit from Qigong practice.

 

These are complex results that do not fit with prior findings by other researchers that Tai Chi and Qigong practices improve type 2 diabetes. It may be due to relatively small sample sizes. One possibility is the comparison condition employed, active stretching. Many prior research studies compared Tai Chi and Qigong practice to treatment as usual groups that do not control for participant expectancy, experimenter bias, and attentional effects. It is possible that in comparison to a stronger active control condition these practices do not show benefit. This would suggest that any active practice might produce benefits for sedentary patients with type 2 diabetes.

 

“Tai Chi can prompt a declination in blood glucose levels, perhaps by improving blood glucose metabolism, prompting a decrease in the inflammatory response. . . the exercise may boost levels of fitness along with a feeling of well being — this in turn may boost the health of the immune system.” – Anna Sophia McKenney

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Li, X., Si, H., Chen, Y., Li, S., Yin, N., & Wang, Z. (2020). Effects of fitness qigong and tai chi on middle-aged and elderly patients with type 2 diabetes mellitus. PloS one, 15(12), e0243989. https://doi.org/10.1371/journal.pone.0243989

 

Abstract

Currently, qigong and tai chi exercises are the two most common preventive as well as therapeutic interventions for chronic metabolic diseases such as type 2 diabetes mellitus (T2DM). However, the quantitative evaluation of these interventions is limited. This study aimed to evaluate the therapeutic efficacy of qigong and tai chi intervention in middle-aged and older adults with T2DM. The study included 103 eligible participants, who were randomized to participate for 12 weeks, in one of the following intervention groups for the treatment of T2DM: fitness qigong, tai chi, and control group. Three biochemical measures, including fasting plasma glucose (FPG), glycated hemoglobin (HbA1C), and C-peptide (C-P) levels, assessed at baseline and 12 weeks, served as the primary outcome measures. During the training process, 16 of the 103 participants dropped out. After the 12-week intervention, there were significant influences on HbA1C (F2,83 = 4.88, p = 0.010) and C-P levels (F2,83 = 3.64, p = 0.031). Moreover, significant reduction in C-P levels was observed after 12-week tai chi practice (p = 0.004). Furthermore, there was a significant negative correlation between the duration of T2DM and the relative changes in FPG levels after qigong intervention, and the relative changes in HbA1C levels were positively correlated with waist-to-height ratio after tai chi practice. Our study suggests that targeted qigong exercise might have a better interventional effect on patients with a longer duration of T2DM, while tai chi might be risky for people with central obesity.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7746158/

 

Change the Brain to Improve Fibromyalgia with Tai Chi

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Change the Brain to Improve Fibromyalgia with Tai Chi

 

By John M. de Castro, Ph.D.

 

“tai chi appears to be as effective or better for managing fibromyalgia . . .  and patients are more likely to attend tai chi classes than aerobic exercise sessions.” – NCCIH

 

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

 

There are no completely effective treatments for fibromyalgia. Symptoms are generally treated with pain relievers, antidepressant drugs and exercise. But these only reduce the severity of the symptoms and do not treat the disease directly. Mindfulness practices have also been shown to be effective in reducing pain from fibromyalgia. Tai Chi is an ancient Chinese practice involving mindfulness and gentle movements. They are easy to learn, safe, and gentle. So, it may be appropriate for patients with fibromyalgia where exercise can produce painful flares.

 

In general, mindfulness practices both produce psychological and physical benefits and also change the structure and connectivity of the brain. Indeed, Tai Chi practice has been shown to improve the symptoms of fibromyalgia. So, Tai Chi may be beneficial for fibromyalgia by altering the brain systems involved in the disorder.

 

In today’s Research News article “Altered resting state functional connectivity of the cognitive control network in fibromyalgia and the modulation effect of mind-body intervention.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6214794/ ) Kong and colleagues recruited adult patients with fibromyalgia and a group of age, gender, and body size matched controls. The fibromyalgia patients received Tai Chi practice twice a week for 1-hour for 12 weeks. All participants underwent functional Magnetic Resonance Imaging (fMRI) of their brains before and after the 12-week period and also completed measures of depression, and fibromyalgia impact, including function, overall impact, and symptom severity.

 

They found that after Tai Chi training there was a significant improvement in the fibromyalgia patients’ depression, and fibromyalgia impact, including function, overall impact, and symptom severity. They examined a set of connected brain structures (frontal gyrus, parietal gyrus, and anterior cingulate cortex) called the cognitive control network. At baseline, the fibromyalgia patients had significantly greater levels of resting functional connectivity between the structures in this network. After 12 weeks of Tai Chi practice the functional connectivity between the structures in the cognitive control network were further significantly increased. In addition, they found that the greater the increase in functional connectivity the greater the improvement in overall fibromyalgia symptoms.

 

The ability of Tai Chi to improve the symptoms of fibromyalgia has been documented preciously. The contribution of the present study is to document the differences in the brains of fibromyalgia patients and healthy people and the changes in the brain of these patients that occur with Tai Chi practice. In particular the cognitive control network had increased functional connectivity in these patients and that connectivity increased significantly after Tai Chi practice. This may indicate the neural mechanism by which Tai Chi practice improves fibromyalgia symptoms. The fact that the amount of connectivity change was associated with the degree of improvement, supports this inference.

 

The baseline difference in connectivity may indicate that the way the patients’ brains adapted to help deal with the impact of fibromyalgia and Tai Chi practice further improved this adaptation. The cognitive control network is involved in high level thinking, attention, and executive control. Hence, these patients may be employing high level thought processes including the allocation of attention to help deal with the disease and Tai Chi practice further improves their ability to do this. It has been shown that attention to the pain in the present moment while not thinking about its past occurrences or worrying about the future reduces the severity of the pain. This may be what the brain is doing to help cope with fibromyalgia symptoms; using attention to mitigate the pain.

 

So, change the brain to improve fibromyalgia with Tai Chi

 

“subjects with fibromyalgia, reported benefits (compared with control groups or before/after comparisons) of Tai Chi in core symptom domains for this condition (pain, sleep, impact, physical function and mental function).” – Jana Sawynok

 

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

 

Kong, J., Wolcott, E., Wang, Z., Jorgenson, K., Harvey, W. F., Tao, J., Rones, R., & Wang, C. (2019). Altered resting state functional connectivity of the cognitive control network in fibromyalgia and the modulation effect of mind-body intervention. Brain imaging and behavior, 13(2), 482–492. https://doi.org/10.1007/s11682-018-9875-3

 

Abstract

This study examines altered resting state functional connectivity (rsFC) of the cognitive control network (CCN) in fibromyalgia patients as compared to healthy controls, as well as how effective interventions, such as Tai Chi, can modulate the altered rsFC of the CCN. Patients with fibromyalgia and matched healthy subjects were recruited in this study. Fibromyalgia patients were scanned 12 weeks before and after intervention. The bilateral dorsolateral prefrontal cortex (DLPFC) was used as a seed to explore the rsFC of the CCN. Data analysis was conducted with 21 patients and 20 healthy subjects. Compared to healthy subjects, fibromyalgia patients exhibited increased rsFC between the DLPFC and the bilateral rostral anterior cingulate cortex (rACC) and medial prefrontal cortex (MPFC) at baseline. The rsFC between the CCN and rACC/MPFC further increased after Tai Chi intervention, and this increase was accompanied by clinical improvements. This rsFC change was also significantly associated with corresponding changes in the Overall Impact domain of the Revised Fibromyalgia Impact Questionnaire (FIQR). Further analysis showed that the rACC/MPFC rsFC with both the PAG and hippocampus significantly decreased following Tai Chi intervention. Our study suggests that fibromyalgia is associated with altered CCN rsFC and that effective treatment may elicit clinical improvements by further increasing this altered rsFC. Elucidating this mechanism of enhancing the allostasis process may deepen our understanding of the mechanisms underlying mind-body intervention non-pharmacological treatment of fibromyalgia and facilitate the development of new pain management methods.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6214794/

 

Improve Mental and Physical Health in Anxious, Depressed Patients with Mindfulness and Qigong

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Improve Mental and Physical Health in Anxious, Depressed Patients with Mindfulness and Qigong

 

By John M. de Castro, Ph.D.

 

“You might think ‘I’m late, I might lose my job if I don’t get there on time, and it will be a disaster!’ Mindfulness teaches you to recognize, ‘Oh, there’s that thought again. I’ve been here before. But it’s just that—a thought, and not a part of my core self,’” – Elizabeth Hoge.

 

Anxiety disorders are the most common mental illness, affecting 40 million adults in the U.S., or 18% of the population. A characterizing feature of anxiety disorders is that the suffer overly identifies with and personalizes their thoughts. The sufferer has recurring thoughts, such as impending disaster, that they may realize are unreasonable, but are unable to shake. Depression often co-occurs with anxiety disorders. Anxiety and depression are generally treated with drugs. But there are considerable side effects and these drugs are often abused. There are a number of psychological therapies for anxiety and depression. But, about 45% of the patients treated do not respond to the therapy. So, there is a need to develop alternative treatments.

 

Recently, it has been found that mindfulness training can be effective for anxiety disorders. Mindfulness has also been shown to be effective for depression. Mindfulness-Based Cognitive Therapy (MBCT) was specifically developed to treat depression and has been shown to be very effective. In addition, mind-body practices such as qigong have also been shown to be effective for anxiety and depression. Recently, qigong practice has been combined with Cognitive Behavioral Therapy (CBT) to treat anxiety and depression. The relative efficacy of MBCT and qigong-Based Cognitive Therapy has not been tested.

 

In today’s Research News article “A randomized controlled trial on the comparative effectiveness of mindfulness-based cognitive therapy and health qigong-based cognitive therapy among Chinese people with depression and anxiety disorders.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7734764/ ) Chan and colleagues recruited adults who had been diagnosed with either an anxiety disorder or depression and randomly assigned them to either a no-treatment control condition or to receive 8 weekly 2 hour sessions of either Mindfulness-Based Cognitive Therapy (MBCT) or Qigong-Based Cognitive Therapy (a combination of Qigong practice along with Cognitive Behavioral Therapy). They were measured before and after training and 8 weeks later for physical and mental health, anxiety, depression, perceived stress, sleep quality, and self-efficacy.

 

They found that in comparison to baseline and the no-treatment control, the participants who received either Mindfulness-Based Cognitive Therapy (MBCT) or Qigong-Based Cognitive Therapy had significantly reduced anxiety, depression, and perceived stress, and significantly increased sleep quality and self-efficacy. These improvements were either sustained or even greater still at the 8-week follow-up. The decreases in anxiety and depression were significantly greater in the Qigong group than in the MBCT group. But the MBCT group had significantly greater improvements in overall mental health than the Qigong group while the Qigong group had significantly greater improvements in physical health than the MBCT group.

 

These are interesting results and to my knowledge the first direct comparison of the effects of Mindfulness-Based Cognitive Therapy (MBCT) and Qigong-Based Cognitive Therapy on patients with anxiety and depression. MBCT has been previously established to significantly improve anxiety, depression, perceived stress, sleep, and self-efficacy and Qigong has similarly been established to significantly improve anxiety, depression, perceived stress, sleep, and self-efficacy. So, the improvements observed in the current study relative to the no-treatment group are expected. What is new is the findings that MBCT is superior for the improvement of mental health while Qigong is superior for the improvement of physical health in patients with diagnosed anxiety and depression.

 

So, improve mental and physical health in anxious, depressed patients with mindfulness and qigong.

 

“depression and anxiety scores were significantly decreased after participation in an 8-week mindfulness group therapy for depressive and anxious people.” – Tora Takahashi

 

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, S., Chan, W., Chao, J., & Chan, P. (2020). A randomized controlled trial on the comparative effectiveness of mindfulness-based cognitive therapy and health qigong-based cognitive therapy among Chinese people with depression and anxiety disorders. BMC psychiatry, 20(1), 590. https://doi.org/10.1186/s12888-020-02994-2

 

Abstract

Background

The goal of this study was to investigate treatment outcome and related intervention processes of mindfulness-based cognitive therapy versus health qigong-based cognitive therapy versus waitlist control among individuals with mood disorders.

Methods

A total of 187 individuals with mood disorders were randomized and allocated into mindfulness-based cognitive therapy, health qigong-based cognitive therapy, or waitlist control groups. All participants were assessed at three time points with regard to depressive and anxiety symptoms, physical and mental health status, perceived stress, sleep quality, and self-efficacy. Linear mixed models analysis was used to test the individual growth model by studying the longitudinal data.

Results

Mindfulness-based cognitive therapy and health qigong-based cognitive therapy both produced greater improvements on all outcome measures as compared with waitlist control. Relatively, more reductions of mood symptoms were observed in the health qigong-based cognitive therapy group as compared with the mindfulness-based cognitive therapy group. Health qigong-based cognitive therapy is more conducive to physical health status whereas mindfulness-based cognitive therapy has more favorable mental health outcomes. Individual growth curve models indicated that alterations in perceived stress was the common predictor of mood changes in both intervention groups.

Conclusions

The predominant emphasis on physical health in health qigong-based cognitive therapy makes it more acceptable and effective than mindfulness-based cognitive therapy as applied in Chinese individuals with mood disorders. The influence of Chinese culture is discussed.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7734764/

 

Tai Chi Practice Changes the Brain Differently than Walking

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Tai Chi Practice Changes the Brain Differently than Walking

 

By John M. de Castro, Ph.D.

 

“tai chi appears to improve executive function—the ability to multitask, manage time, and make decisions—in people without any cognitive decline.” – Harvard Health

 

The aging process involves a systematic progressive decline in every system in the body, the brain included. The elderly frequently have problems with attention, thinking, and memory abilities, known as mild cognitive impairment. An encouraging new development is that mindfulness practices such as meditation training and mindful movement practices can significantly reduce these declines in cognitive ability. In addition, it has been 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,  yoga, and Tai Chi have been found to degenerate less with aging than non-practitioners.

 

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. Tai Chi practice has been found to be effective for an array of physical and psychological issues. 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. So, it makes sense to further study the effects of Tai Chi training on the brains of older adults.

 

In today’s Research News article “Differential Effects of Tai Chi Chuan (Motor-Cognitive Training) and Walking on Brain Networks: A Resting-State fMRI Study in Chinese Women Aged 60.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7151113/ ) Yue and colleagues recruited older women (over 60 years of age) who were long-term practitioners of Tai Chi or walking and scanned their brains with functional Magnetic Imaging (fMRI).

 

They examined 3 brain networks, the Default Mode Network, the Sensory Motor Network, and the Visual Network and found significant differences in the functional connectivity within these networks between the Tai Chi and walking groups. This suggests that the two exercises change the brains information processing in these women. They suggest that the brains of the older women went through neuroplastic changes as a result of their practices with different changes in different systems depending on the exercise.

 

There is evidence that physical fitness reduces the likelihood of dementia and Tai Chi practice has been shown to reduce the likelihood or severity of age-related cognitive decline. The observed changes, particularly in the Default Mode Network, which is known to be associated with memory and thinking, may underlie the effectiveness of these exercises in reducing the incidence of age-related cognitive decline and dementia. It remains for future research to determine which of the observed changes in the brains are responsible for retaining mental ability with aging.

 

Tai Chi practice is not strenuous, involves slow gentle movements, and is safe, having no appreciable side effects, it is appropriate for all ages including the elderly and for individuals with illnesses that limit their activities or range of motion. It can also be practiced without professional supervision and in groups making it inexpensive to deliver and fun to engage in. This makes Tai Chi practice an excellent means to maintain fitness with aging and help maintain a fit mind and body.

 

So, Tai Chi practice changes the brain differently than walking.

 

“Scientists . . . found increases in brain volume and improvements on tests of memory and thinking in Chinese seniors who practiced Tai Chi.” – ScienceDaily

 

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

 

Yue, C., Zhang, Y., Jian, M., Herold, F., Yu, Q., Mueller, P., Lin, J., Wang, G., Tao, Y., Zhang, Z., & Zou, L. (2020). Differential Effects of Tai Chi Chuan (Motor-Cognitive Training) and Walking on Brain Networks: A Resting-State fMRI Study in Chinese Women Aged 60. Healthcare (Basel, Switzerland), 8(1), 67. https://doi.org/10.3390/healthcare8010067

 

Abstract

Background: This cross-sectional study aimed to investigate whether a long-term engagement in different types of physical exercise may influence resting-state brain networks differentially. In particular, we studied if there were differences in resting-state functional connectivity measures when comparing older women who are long-term practitioners of tai chi chuan or walking. Method: We recruited 20 older women who regularly practiced tai chi chuan (TCC group), and 22 older women who walked regularly (walking group). Both the TCC group and the walking group underwent a resting-state functional magnetic resonance imaging (rs-fMRI) scan. The acquired rs-fMRI data of all participants were analyzed using independent component analysis. Age and years of education were added as co-variables. Results: There were significant differences in default network, sensory-motor network, and visual network of rs-fMRI between the TCC group and walking group (p < 0.05). Conclusions: The findings of the current study suggested that long-term practice of different types of physical exercises (TCC vs. walking) influenced brain functional networks and brain functional plasticity of elderly women differentially. Our findings encourage further research to investigate whether those differences in resting-state functional connectivity as a function of the type of physical exercise have implications for the prevention of neurological diseases.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7151113/

 

Improve Glucose and Lipid Metabolism with Tai Chi

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Improve Glucose and Lipid Metabolism with Tai Chi

 

By John M. de Castro, Ph.D.

 

“Tai Chi exercises can improve blood glucose levels and improve the control of type 2 diabetes and immune system response.” – Anna McKenney

 

Diet and exercise are the typical recommendation to improve glucose and lipid metabolism for the treatment and prevention of a number of metabolic disorders. Alternatives to classical exercise programs are Tai and Qigong practices. They have 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.

 

Recently 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, increase the number of cancer killing cells in the bloodstream and improve cardiovascular function. In addition, they appear to be effective in improving blood glucose and lipid metabolism. 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. But most studies of Tai Chi benefits have employed lengthy practices. The acute, immediate, effects of a session of Tai Chi have not been well investigated.

 

In today’s Research News article “Effect of a Single Session of Tai Chi Chuan Practice on Glucose and Lipid Metabolism and Related Hormones.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7460509/ ) Lu and colleagues recruited healthy adults over 50 years of age who were Tai Chi practitioners and a group of non-practitioners who were equivalent in age, gender, and body size. The Tai Chi group performed one 40-minute Tai Chi practice while the control group rested for 40 minutes. They obtained blood samples from both groups before and after their sessions and measured them for total cholesterol, blood glucose, insulin, insulin resistance, insulin sensitivity, and endothelin-1 (ET-1, a vasoconstrictor).

 

They found that at baseline, before practice, the Tai Chi group in comparison to the control group at rest had significantly lower levels of total cholesterol, insulin, insulin resistance, while insulin sensitivity was significantly higher. In comparison to the control group the Tai Chi group had a significantly greater percentage increases from baseline in blood glucose, insulin, and insulin resistance and a significantly larger percentage decreases in total cholesterol, HDL cholesterol, insulin sensitivity, and endothelin-1 (ET-1).

 

These are interesting results that must be tempered with the understanding that the control condition was not active. So, the changes seen after Tai Chi practice may have been due to exercise effects rather than performing Tai Chi itself. Indeed, the results on the immediate acute effects of Tai Chi practice on glucose and lipid metabolism are complicated and difficult to interpret. This may be due to the lack of an active control, comparison, condition, revealing the effects of activity vs. rest rather than effects specific to Tai Chi.

 

But the baseline results are not contaminated and they suggest that the practice of Tai Chi produces a general improvement in glucose and fat metabolism that is present even without immediate practice. This suggests that Tai Chi practice improves the overall physiological health of the practitioners. This would lead to lower likelihood of diabetes or cardiovascular disease and improvements in the diseases if present. Indeed Tai Chi practice has been found to be beneficial, improving symptoms, for people with diabetes and also cardiovascular disease.

 

So, improve glucose and lipid metabolism with Tai Chi.

 

“Diet and exercise are the cornerstone of diabetes management. People with diabetes who exercise regularly have better control over their blood glucose levels and fewer complications such as heart disease and stroke. Many people, however, are unable to keep up with their regular exercise because they either don’t enjoy it, or have a problem finding time to exercise. Tai chi offers a major advantage: It’s enjoyable, and to many, it’s almost addictive.” – Paul Lam

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Lu, W. A., Chen, Y. S., Wang, C. H., & Kuo, C. D. (2020). Effect of a Single Session of Tai Chi Chuan Practice on Glucose and Lipid Metabolism and Related Hormones. Life (Basel, Switzerland), 10(8), 145. https://doi.org/10.3390/life10080145

 

Abstract

Background: To examine the effect of Tai Chi Chuan (TCC) practice on glucose and lipid metabolism and related hormones in TCC practitioners. Methods: Twenty-one TCC practitioners and nineteen healthy controls were included in this study. Classical Yang’s TCC was practiced by the TCC practitioners. The percentage changes in serum total cholesterol (TC), high-density lipoprotein-cholesterol (HDL-C), serum glucose (SG), serum insulin, serum insulin level, homeostatic model assessment of insulin resistance (HOMA-IR), log(HOMA-IR), quantitative insulin sensitivity check index (QUICKI), and serum endothelin-1 (ET-1) before and 30 min after resting or TCC practice were compared between healthy controls and TCC practitioners. Results: Before TCC or resting, the serum insulin level, HOMA-IR, and log(HOMA-IR) of the TCC practitioners were significantly lower than those of healthy subjects, whereas the QUICKI of the TCC practitioners was significantly higher than that of healthy subjects. Thirty min after TCC practice, the %TC, %HDL-C, %QUICKI, and %ET-1 were all significantly decreased, whereas the %SG, %serum insulin, and %HOMA-IR were significantly increased in the TCC group as compared to the control group 30 min after resting. Conclusions: The serum glucose, insulin level and insulin resistance were enhanced, whereas the cholesterol, HDL-C and ET-1 levels were reduced 30 min after TCC practice. The mechanism underlying these effects of TCC 30 min after TCC is not clear yet.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7460509/

 

Nature-Based and Mind-Body Practices Produce Cost-Effective Improvements in Life Satisfaction and Happiness

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Nature-Based and Mind-Body Practices Produce Cost-Effective Improvements in Life Satisfaction and Happiness

 

By John M. de Castro, Ph.D.

 

“our emotional connections with nature are predictive of our attitudes and the choices we make about living sustainable lifestyles. But in addition, the study also found a unique connection between nature and happiness itself.” – Marilyn Price-Mitchell

 

Modern living is stressful, perhaps, in part because it has divorced us from the natural world that our species was immersed in throughout its evolutionary history. Modern environments may be damaging to our health and well-being simply because the species did not evolve to cope with them. This suggests that returning to nature, at least occasionally, may be beneficial. Indeed, researchers are beginning to study nature walks or what the Japanese call “Forest Bathing” and their effects on our mental and physical health.

 

A variety of forms of mindfulness training including mind-body practices have been shown to increase psychological well-being and happiness. People have long reported that walking in nature elevates their mood and Tai Chi practice has also been found to increase happiness. The evidence has been accumulating. So, it makes sense to step back and summarize what has been learned

 

In today’s Research News article “Nature-Based Interventions and Mind-Body Interventions: Saving Public Health Costs Whilst Increasing Life Satisfaction and Happiness.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7660642/ ) Pretty and Barton analyze four databases (Green Light Trust (n = 32), Trust Links Growing Together (n = 328), Ecominds green care interventions (n = 154), and a tai chi programme (n = 128) on the effects of nature-based and mind-body interventions on satisfaction with life and happiness. These interventions included woodland therapy, therapeutic horticulture, ecotherapy/green care, and tai chi.They then compared the costs of these programs to the costs of public health and other services to produce comparable changes in life satisfaction and happiness. They also looked at the cost savings produced by nature-based and mind-body interventions in preventing the use of other medical and psychological services.

 

They report that the analysis demonstrated that all nature-based and Tai Chi interventions produced large and significant improvements in satisfaction with life and happiness and these improvements were still present 2 years later. They report that the magnitude of these changes is substantially greater than those produced by major life events such as marriage, birth of a child, etc. They find that the economic impact of these programs is substantial and estimated savings of between £6000–£14,000 per person per year.

 

These findings are remarkable and suggest that nature-based and Tai Chi interventions are highly effective in improving life satisfaction and happiness. These improvements are not only psychological but also economic saving money by reducing the need for medical and other services. These programs then produce great value for the money. It is recommended that such programs should be incorporated into standard public health services.

 

So, nature-based and mind-body practices produce cost-effective improvements in life satisfaction and happiness.

 

“If you want to further your happiness and success, then having a mind-body-spirit connection is vital. “– Health and Happiness

 

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

 

Pretty, J., & Barton, J. (2020). Nature-Based Interventions and Mind-Body Interventions: Saving Public Health Costs Whilst Increasing Life Satisfaction and Happiness. International journal of environmental research and public health, 17(21), 7769. https://doi.org/10.3390/ijerph17217769

 

Abstract

A number of countries have begun to adopt prevention pays policies and practices to reduce pressure on health and social care systems. Most affluent countries have seen substantial increases in the incidence and costs of non-communicable diseases. The interest in social models for health has led to the growth in use of social prescribing and psychological therapies. At the same time, there has been growth in application of a variety of nature-based and mind–body interventions (NBIs and MBIs) aimed at improving health and longevity. We assess four NBI/MBI programmes (woodland therapy, therapeutic horticulture, ecotherapy/green care, and tai chi) on life satisfaction/happiness and costs of use of public services. These interventions produce rises in life satisfaction/happiness of 1.00 pts to 7.29 (n = 644; p < 0.001) (for courses or participation >50 h). These increases are greater than many positive life events (e.g., marriage or a new child); few countries or cities see +1 pt increases over a decade. The net present economic benefits per person from reduced public service use are £830–£31,520 (after 1 year) and £6450–£11,980 (after 10 years). We conclude that NBIs and MBIs can play a role in helping to reduce the costs on health systems, while increasing the well-being of participants.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7660642/

 

Improve Psychological Health and Quality of Life of Older Adults with Meditative Movement Practices.

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Improve Psychological Health and Quality of Life of Older Adults with Meditative Movement Practices.

 

By John M. de Castro, Ph.D.

 

“Mindful techniques can help older adults feel a sense of connection to their body. This can be critical for creating optimal health, even as they manage the ongoing changes in their body.” – Karen Fabian

 

The aging process involves a systematic progressive decline in every system in the body, the brain included. This includes our cognitive (mental) abilities which decline with age including impairments in memory, attention, and problem-solving ability. It is inevitable and cannot be avoided. Research has found that mindfulness practices reduce the deterioration of the brain that occurs with aging restraining the loss of neural tissue. Indeed, the brains of practitioners of meditation and yoga have been found to degenerate less with aging than non-practitioners. Tai Chi and Qigong have also been shown to be beneficial in slowing or delaying physical and mental decline with aging. The research findings are accumulating suggesting that a summarization of what has been learned is called for.

 

In today’s Research News article “Effects of Mind-Body Interventions Involving Meditative Movements on Quality of Life, Depressive Symptoms, Fear of Falling and Sleep Quality in Older Adults: A Systematic Review with Meta-Analysis.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7559727/ ) Weber and colleagues  review, summarize, and perform a meta-analysis of the published randomized controlled studies (RCTs) of the effectiveness of the mind-body practices of Yoga, Tai Chi. Qigong, and Pilates to improve the psychological health and quality of life in the elderly (aged 60 and over). They identified 37 published RCTs, 21 of which employed Tai Chi. 5 Qigong, 10 Yoga, and 3 Pilates.

 

They separated studies employing Tai Chi and Qigong from those employing Yoga and Pilates. They report that the published studies found that all of the meditative movement practices significantly improved the quality of life, physical functioning, and sleep quality and reduced the fear of falling of older adults with small effect sizes. Only the Tai Chi and Qigong practices produced significant improvements in psychological functioning and social functioning while only the Yoga and Pilates produced significant improvements in depression. For Tai Chi and Qigong, they further report that practice occurring 3 or more times per week resulted in larger improvements in quality of life and depression than those with less than 3 practices per week.

 

These findings suggest that meditative movement practices have wide ranging benefits, albeit with relatively small effect sizes, on the physical, psychological, and social functioning of older adults and improve their overall quality of life. These are important benefits for the elderly helping to slow the progressive decline seen with aging. These practices when properly performed and supervised have very few adverse effects. Hence, they should be recommended for aging individuals as safe and effective practices to slow the progressive decline and improve their overall well-being.

 

So, improve psychological health and quality of life of older adults with meditative movement practices.

 

“When you age mindfully, you are fully aware and accepting of the challenges that come with the aging process, but you’re also aware of—and seizing—the opportunities that come with being blessed with what I call your ‘longevity bonus,’” – Andrea Brandt.

 

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

 

Weber, M., Schnorr, T., Morat, M., Morat, T., & Donath, L. (2020). Effects of Mind-Body Interventions Involving Meditative Movements on Quality of Life, Depressive Symptoms, Fear of Falling and Sleep Quality in Older Adults: A Systematic Review with Meta-Analysis. International journal of environmental research and public health, 17(18), 6556. https://doi.org/10.3390/ijerph17186556

 

Abstract

Background: The aim of the present systematic meta-analytical review was to quantify the effects of different mind–body interventions (MBI) involving meditative movements on relevant psychological health outcomes (i.e., quality of life (QoL), depressive symptoms, fear of falling (FoF) and sleep quality) in older adults without mental disorders. Methods: A structured literature search was conducted in five databases (Ovid, PsycINFO, PubMed, SPORTDiscus, Web of Science). Inclusion criteria were: (i) the study was a (cluster) randomized controlled trial, (ii) the subjects were aged ≥59 years without mental illnesses, (iii) an intervention arm performing MBI compared to a non-exercise control group (e.g., wait-list or usual care), (iv) psychological health outcomes related to QoL, depressive symptoms, FoF or sleep quality were assessed and (v) a PEDro score of ≥5. The interventions of the included studies were sub-grouped into Tai Chi/Qigong (TCQ) and Yoga/Pilates (YP). Statistical analyses were conducted using a random-effects inverse-variance model. Results: Thirty-seven randomized controlled trials (RCTs) (comprising 3224 participants) were included. Small to moderate-but-significant overall effect sizes favoring experimental groups (Hedges’ g: 0.25 to 0.71) compared to non-exercise control groups were observed in all outcomes (all p values ≤ 0.007), apart from one subdomain of quality of life (i.e., social functioning, p = 0.15). Interestingly, a significant larger effect on QoL and depressive symptoms with increasing training frequency was found for TCQ (p = 0.03; p = 0.004). Conclusions: MBI involving meditative movements may serve as a promising opportunity to improve psychological health domains such as QoL, depressive symptoms, FoF and sleep quality in older adults. Hence, these forms of exercise may represent potential preventive measures regarding the increase of late-life mental disorders, which need to be further confirmed by future research.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7559727/

 

Decrease Aging Cognitive Decline with Qigong Practice

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Decrease Aging Cognitive Decline with Qigong Practice

 

By John M. de Castro, Ph.D.

 

“various activities such as Qi Gong, Tai Chi, Meditation, Yoga, Pranayama (breath work) and more can slow down the aging process and also reverse DNA damage.” – Beyond Spiritual Healing

 

The aging process involves a systematic progressive decline in every system in the body, the brain included. The elderly frequently have problems with attention, thinking, and memory abilities, known as mild cognitive impairment. An encouraging new development is that mindfulness practices such as meditation training and mindful movement practices can significantly reduce these declines in cognitive ability. In addition, it has been 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,  yoga, and Tai Chi have been found to degenerate less with aging than non-practitioners.

 

Qigong has been practiced for thousands of years with benefits for health and longevity. Qigong training is designed to enhance function and regulate the activities of the body through regulated breathing, mindful concentration, and gentle movements. Qigong  practice has been found to be effective for an array of physical and psychological issues. Qigong has been shown to help the elderly improve attention, balance, reducing falls, arthritis, cognitive function, memory, and reduce age related deterioration of the brain. So, it makes sense to further study the ability of Qigong training to reduce cognitive decline in the elderly.

 

In today’s Research News article “Effect of 1 Year of Qigong Exercise on Cognitive Function Among Older Chinese Adults at Risk of Cognitive Decline: A Cluster Randomized Controlled Trial.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2020.546834/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1473550_69_Psycho_20201103_arts_A ) Jin and colleagues recruited healthy elderly adults, over 60 years of age, who did not engage in any mind-body practices like Qigong and randomly assigned them to receive either Qigong practice or stretching practice. Each intervention had 3 weekly training sessions followed by 1-year of at least twice a week 60-minute practice guided with videos and included once a month refresher training. The participants were measured before and after training for cognitive performance and neuropsychological performance.

 

They found that compared to baseline and the stretching group the Qigong participants had significantly higher cognitive performance after the year’s practice including memory, visuospatial ability, and language ability. The number of Qigong participants who were classified as having a mild cognitive impairment declined over the year while the stretching group did not.

 

These results suggest that Qigong practice improves cognitive ability and reduces cognitive decline in the elderly. Age related cognitive is inevitable and greatly reduces the abilities and quality of life of the elderly. Reducing the decline should contribute to greater well-being in aging individuals.

 

These findings suggest that Tai Chi practice is a safe and effective method to reduce the decline in thinking ability with aging. But the story is even better. Qigong is not strenuous, involves slow gentle movements, and is safe, having no appreciable side effects, it is appropriate for all ages including the elderly and for individuals with illnesses that limit their activities or range of motion. It can also be practiced without professional supervision and in groups making it inexpensive to deliver and fun to engage in. This suggests that Qigong practice should be recommended for the elderly.

 

So, decrease aging cognitive decline with Qigong practice.

 

“Qigong can complement Western medicine in many ways to provide better healthcare. For example, qigong has special value for treating chronic conditions and as a preventive medicine, whereas Western medicine has special value for treating acute conditions.” – Qigong Institute

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Jin J, Wu Y, Li S, Jin S, Wang L, Zhang J, Zhou C, Gao Y and Wang Z (2020) Effect of 1 Year of Qigong Exercise on Cognitive Function Among Older Chinese Adults at Risk of Cognitive Decline: A Cluster Randomized Controlled Trial. Front. Psychol. 11:546834. doi: 10.3389/fpsyg.2020.546834

 

ABSTRACT

Background: The rapidly aging Chinese population is showing an increase in age-related illnesses, including mild cognitive impairment and Alzheimer disease. The best types of physical activity for the improvement of cognition remain unknown. This study aimed to compare the effectiveness of a tailored qigong exercise with that of stretching exercise in the maintenance of cognitive abilities in Chinese elders at risk of cognitive decline.

Methods: Seventy-four community-dwelling adults aged ≥60 years were screened for eligibility. Using a randomized control group design, participants with scores ≥19 on the Chinese version of the Montreal Cognitive Assessment-Basic (MoCA) were allocated to a 1-year qigong intervention (n = 33) and a stretching control exercise group (n = 33). The primary outcome was the MoCA score, as a measure of global cognitive function, and secondary outcomes were globe cognition and five domain scores on the Chinese version of the Repeatable Battery for the Assessment of Neuropsychological Status (RBANS). The MoCA and RBANS were administered at baseline and 1 year after intervention to assess the effect of the exercises on cognitive decline.

Results: Twenty-five of 33 (75.8%) participants in the qigong group and 26 of 33 (78.8%) participants in the control group completed the 1-year exercise programs. A bivariate test revealed strong correlation between MoCA and RBANS total scores after the intervention (r = 0.517, p < 0.01). Generalized estimating equations revealed a lower risk of progression of cognitive decline at 1 year in the qigong group than in the control group (odds ratio, 0.314; 95% confidence interval, 0.103–0.961; p = 0.04). Two-way repeated-measures ANOVA followed by post hoc t tests with Bonferroni corrections indicated that MoCA and RBANS scores were significantly higher in the qigong group than in the control group (MoCA and RBANS global cognition, memory, visuospatial/constructional ability, and language, all p < 0.01), with the exception of RBANS attention score (p > 0.05).

Conclusions: One year of qigong practice was significantly superior to stretching exercise not only for the prevention of cognitive decline progression, but also for the improvement of several cognitive functions, among older Chinese adults at risk of cognitive decline.

https://www.frontiersin.org/articles/10.3389/fpsyg.2020.546834/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1473550_69_Psycho_20201103_arts_A