Improve the Quality of Sleep with Tai Chi

December 2, 2020 psyjdc Leave a comment

By John M. de Castro, Ph.D.

“Tai Chi significantly improved sleep quality for healthy patients and those with chronic health conditions. Their physical performance and psychological well being improved compared with the control group. Along with better sleep, came a reduction in pain. “ – Balanced Life

Modern society has become more around-the-clock and more complex producing considerable pressure and stress on the individual. The advent of the internet and smart phones has exacerbated the problem. The resultant stress can impair sleep. Indeed, it is estimated that over half of Americans sleep too little due to stress. As a result, people today sleep 20% less than they did 100 years ago. Not having a good night’s sleep has adverse effects upon the individual’s health, well-being, and happiness. It has been estimated that 30 to 35% of adults have brief symptoms of insomnia, 15 to 20% have a short-term insomnia disorder, and 10% have chronic insomnia

Insomnia is more than just an irritant. Sleep deprivation is associated with decreased alertness and a consequent reduction in performance of even simple tasks, decreased quality of life, increased difficulties with memory and problem solving, increased likelihood of accidental injury including automobile accidents, and increased risk of dementia and Alzheimer’s disease. It also can lead to anxiety about sleep itself. This is stressful and can produce even more anxiety about being able to sleep. About 4% of Americans revert to sleeping pills. But these do not always produce high quality sleep and can have problematic side effects. So, there is a need to find better methods to treat insomnia. Mindfulness-based practices have been reported to improve sleep amount and quality and help with insomnia.

Tai Chi is an ancient mindfulness practice involving slow prescribed movements. It is gentle and completely safe, can be used with the elderly and sickly, is inexpensive to administer, can be performed in groups or alone, at home or in a facility or even public park, and can be quickly learned. In addition, it can also be practiced in social groups without professional supervision. This can make it fun, improving the likelihood of long-term engagement in the practice. Indeed, studies have shown that Tai Chi practice is effective in improving sleep. The evidence is accumulating. So, it makes sense to step back and summarize what has been learned.

In today’s Research News article “Tai Chi Chuan for Subjective Sleep Quality: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7439202/ ) Si and colleagues review, summarize, and perform a meta-analysis of published randomized controlled trials of the effectiveness of Tai Chi in improving sleep quality. They identified 25 published randomized controlled with adults as participants.

They report that the published research studies found that Tai Chi practiced produced a significant improvement in sleep quality with moderate effect size. They report that the optimum effects were produced by practices that lasted 60 to 90 minutes. Tai Chi was effective in both healthy and clinical populations but it had its greatest effects on sleep in healthy populations. In addition, Tai Chi practice produced large significant improvements in the sleep quality of Asian participants but not American participants.

Importantly, the largest effects were seen in studies with low methodological quality while 8 studies with the highest methodological quality did not observe significant improvements in sleep quality. The primary differences between low and high methodological quality studies revolved around how much the participants knew about the study and its intentions. This suggests that participant expectancy factors may be very important here.

That participant expectancies may be driving the results is further reflected in the fact that the largest effects were present in Asian participants while they were not significant in American participants. Tai Chi has been practiced in Asia for centuries and is believed to be very beneficial. It has only recently been practiced in America and Americans are generally ignorant or skeptical of its benefits. Hence, Asian participants would be expected to have the largest participant expectancies of positive benefits and they were the only population showing significant effects.

In summary, the results suggest that 60 to 90 minutes of Tai Chi practice produce improvements in sleep quality in healthy and clinical populations. But there is a strong suspicion that participant expectancies of Tai Chi efficacy my be responsible for the effects. There is a need, then, for more tightly controlled studies to determine if Tai Chi and not participant bias is responsible for the established benefits.

So, improve the quality of sleep with Tai Chi.

“Tai chi was reported useful in alleviating insomnia, and when combined with qigong, it improved sleep dysfunction and depression.“ – Christina Seluzicki

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

Si, Y., Wang, C., Yin, H., Zheng, J., Guo, Y., Xu, G., & Ma, Y. (2020). Tai Chi Chuan for Subjective Sleep Quality: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Evidence-based complementary and alternative medicine : eCAM, 2020, 4710527. https://doi.org/10.1155/2020/4710527

Abstract

Background

This review aims to investigate the efficacy of Tai Chi Chuan on subjective sleep quality among adults.

Methods

We systematically searched PubMed, Embase, Cochrane Library, Scopus, CNKI (China National Knowledge Infrastructure), and the Wanfang Database from their inception to August 2019 and identified 25 eligible studies that were published in both English and Chinese.

Results

24 out of 25 studies were identified to be high-quality studies according to the PEDro scale. The pooled results confirmed that Tai Chi Chuan elicited moderate improvements in subjective sleep quality (SMD = −0.512, 95% CI [−0.767, −0.257], P < 0.001). Notably, Tai Chi Chuan yielded more significant effects on sleep quality among the healthy population (SMD = −0.684, 95% CI [−1.056, −0.311], P < 0.001) than the clinical population (SMD = −0.395, 95% CI [−0.742, −0.047], P=0.026) and more benefits among the Asian population (SMD = −0.977, 95% CI [−1.446, −0.508], P < 0.001) than the American population (SMD = −0.259, 95% CI [−0.624, 0.105], P=0.164). After controlling the methodological quality of studies, it has been noted that Asians could achieve the most significant sleep-promoting benefit when Tai Chi Chuan was practiced between 60 and 90 min per session.

Conclusions

Available data implied that subjective sleep quality was improved via Tai Chi training, but more thorough studies must be executed to ascertain our findings and optimize Tai Chi practices accordingly toward various populations.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7439202/

Meditation Improves Health and Well-Being Through Epigenetic Mechanisms

November 20, 2020 psyjdc Leave a comment

Meditation Improves Health and Well-Being Through Epigenetic Mechanisms

By John M. de Castro, Ph.D.

“It seems unusual that something as simple and easy as meditating could improve your health, but these studies demonstrate an epigenetic link between meditation and its potential disease-reducing benefits.” – Bailey Kirkpatrick

Over the last several decades, research and anecdotal experiences have accumulated an impressive evidential case that the development of mindfulness has positive benefits for the individual’s mental, physical, and spiritual life. Mindfulness appears to be beneficial both for healthy people and for people suffering from a myriad of illnesses. It appears to be beneficial across ages, from children to the elderly. And it appears to be beneficial across genders, personalities, race, and ethnicity. The breadth and depth of benefits is unprecedented.

Meditation practice has been shown to improve health and longevity. One way it appears to act is by altering the genes which govern cellular processes in our bodies. The genes dictate all of the chemical processes in our bodies including immune and inflammatory responses. The ability of outside influences to affect gene expression is known as epigenetics. There have been a number of research studies of the of the epigenetic effects of mindfulness practices. So, it makes sense to summarize what has been learned regarding the epigenetic alterations in gene expressions produced by mindfulness practices to determine if these effects are the intermediary between meditation and health.

In today’s Research News article “Molecules of Silence: Effects of Meditation on Gene Expression and Epigenetics.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7431950/) Venditti and colleagues review and summarize the published research studies of the effects of mindfulness on gene expression.

They report that the published research found that sitting and walking meditation, Tai Chi, and Yoga produce wide-ranging changes in gene expression including slowing of the age-related methylation of the genes. They report that the epigenetic changes seen alter genes involved in metabolism, inflammatory processes, oxidative stress, and DNA damage response. In fact, they report that mindfulness practices produce epigenetic changes that are the opposite to those produced by stress.

These findings are important for understanding the ability of mindfulness practices to promote health and slow the aging process. By reversing the changes that stress produces in gene expression, mindfulness practices can prevent or reverse the harmful consequences of stress on the body. This may well be one of the mechanisms that underlie the health benefits of mindfulness practices.

So, meditation improves health and well-being through epigenetic mechanisms.

“a single 8-hour mindfulness meditation retreat can rapidly alter methylation levels that affect epigenetic expression in genes among experienced meditators. Involved genes include those that regulate inflammation, immune cell metabolism, DNA repair, cellular aging, RNA metabolism, protein translation, cell adhesion, and neurotransmission.” – AMRA

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

Venditti, S., Verdone, L., Reale, A., Vetriani, V., Caserta, M., & Zampieri, M. (2020). Molecules of Silence: Effects of Meditation on Gene Expression and Epigenetics. Frontiers in psychology, 11, 1767. https://doi.org/10.3389/fpsyg.2020.01767

Abstract

Many studies have consistently demonstrated an epigenetic link between environmental stimuli and physiological as well as cognitive responses. Epigenetic mechanisms represent a way to regulate gene activity in real time without modifying the DNA sequence, thus allowing the genome to adapt its functions to changing environmental contexts. Factors such as lifestyle, behavior, and the practice of sitting and moving mindful activities have been shown to be important means of environmental enrichment. Such practices, which include mindfulness meditation, Vipassana, Yoga, Tai Chi, and Quadrato Motor Training, have been reported to positively impact well-being. In fact, they can be considered emotional and attentional regulatory activities, which, by inducing a state of greater inner silence, allow the development of increased self-awareness. Inner silence can therefore be considered a powerful tool to counteract the negative effects of overabundant environmental noise, thanks to its power to relieve stress-related symptoms. Since all these positive outcomes rely on physiological and biochemical activities, the molecular and epigenetic mechanisms influenced by different mindful practices have recently started to be investigated. Here, we review some of the findings that could allow us to uncover the mechanisms by which specific practices influence well-being.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7431950/

Improve the Immune System with Tai Chi and Qigong Practice

November 18, 2020 psyjdc Leave a comment

Improve the Immune System with Tai Chi and Qigong Practice

By John M. de Castro, Ph.D.

“Tai chi might have a strong effect on the immune system because it manages to bring exercise, relaxation, and meditation together in “one behavioral intervention.” – Havard Health

Mindfulness training has been shown to be effective in improving physical and psychological health and particularly with the physical and psychological reactions to stress. Techniques such as Mindfulness Training, Yoga practice and Tai Chi or Qigong practice have been demonstrated to be effective. An important benefit of mindfulness practices that may be responsible for the improved health may be that it strengthen the immune system, the body’s primary defense against disease. Through a series of steps called the immune response, this system attacks organisms and substances that invade body systems and cause disease.

Tai Chi and Qigong have been practiced for thousands of years with benefits for health and longevity. Tai Chi and Qigong trainings are designed to enhance function and regulate the activities of the body through regulated breathing, mindful concentration, and gentle movements. Tai Chi and Qigong are not strenuous, involving slow gentle movements, and are safe, having no appreciable side effects, they are appropriate for all ages including the elderly and for individuals with illnesses that limit their activities or range of motion.

Tai Chi and Qigong practice have 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. So, with the research accumulating, it makes sense to step back and review the research on the effects of Tai Chi and Qigong practice on the immune system.

In today’s Research News article “The Effects of Tai Chi and Qigong on Immune Responses: A Systematic Review and Meta-Analysis.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400467/) Oh and colleagues review, summarize, and perform a meta-analysis of the effects of Tai Chi and Qigong practice on immune system function. They identified 19 published research randomized controlled trials that included a total of 1686 participants, including both healthy participants and participants with illnesses.

They report that the published randomized controlled trials found that Tai Chi and Qigong practice produced a small but significant increase in innate immune cells, including dendritic cells, eosinophils, monocytes, and neutrophils. They also produced a small but significant increase in adaptive immune cells including the Th1/Th2 ratio and the Tc1/Tc2 ratio, B lymphocytes, and VZV-cell-mediated immunity. Tai Chi and Qigong practice also produced a small but significant decrease in inflammatory C-reactive protein, interleukin 6, 12, and 18, Interferon-γ, and Nuclear Factor-κB.

The meta-analysis revealed that the safe and gentle practice of Tai Chi and Qigong results in beneficial enhancements of the immune system. The practices increase the numbers of innate and adaptive immune system cells and a decrease in proinflammatory molecules. They both strengthen immunity and reduce inflammation. These effects would tend to make the practitioners of Tai Chi and Qigong more resistant to disease and thereby healthier.

The practice of Tai Chi and Qigong can be easily learned inexpensively by large numbers of people of a wide variety of ages and health conditions. This would make these practices highly scalable and ideal for improving public health. This includes an improved ability to fend off a viral pandemic such as Covid-19. It’s amazing that such a simple practice could have such a beneficial impact on health.

So, improve the immune system with Tai Chi and Qigong practice.

“Your health is only as good as your immune system is strong. Numerous studies demonstrate Tai Chi’s positive effect on the immune system. However, Tai Chi does require practice and discipline and strengthening your immune system will not happen overnight.” – Balanced Life

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

Oh, B., Bae, K., Lamoury, G., Eade, T., Boyle, F., Corless, B., Clarke, S., Yeung, A., Rosenthal, D., Schapira, L., & Back, M. (2020). The Effects of Tai Chi and Qigong on Immune Responses: A Systematic Review and Meta-Analysis. Medicines (Basel, Switzerland), 7(7), 39. https://doi.org/10.3390/medicines7070039

Abstract

Background: Effective preventative health interventions are essential to maintain well-being among healthcare professionals and the public, especially during times of health crises. Several studies have suggested that Tai Chi and Qigong (TQ) have positive impacts on the immune system and its response to inflammation. The aim of this review is to evaluate the current evidence of the effects of TQ on these parameters. Methods: Electronic searches were conducted on databases (Medline, PubMed, Embase and ScienceDirect). Searches were performed using the following keywords: “Tai Chi or Qigong” and “immune system, immune function, immunity, Immun*, inflammation and cytokines”. Studies published as full-text randomized controlled trials (RCTs) in English were included. Estimates of change in the levels of immune cells and inflammatory biomarkers were pooled using a random-effects meta-analysis where randomised comparisons were available for TQ versus active controls and TQ versus non-active controls. Results: Nineteen RCTs were selected for review with a total of 1686 participants and a range of 32 to 252 participants within the studies. Overall, a random-effects meta-analysis found that, compared with control conditions, TQ has a significant small effect of increasing the levels of immune cells (SMD, 0.28; 95% CI, 0.13 to 0.43, p = 0.00), I2 = 45%, but not a significant effect on reducing the levels of inflammation (SMD, −0.15; 95% CI, −0.39 to 0.09, p = 0.21), I2 = 85%, as measured by the systemic inflammation biomarker C-reactive protein (CRP) and cell mediated biomarker cytokines. This difference in results is due to the bidirectional regulation of cytokines. An overall risk of bias assessment found three RCTs with a low risk of bias, six RCTs with some concerns of bias, and ten RCTs with a high risk of bias. Conclusions: Current evidence indicates that practising TQ has a physiologic impact on immune system functioning and inflammatory responses. Rigorous studies are needed to guide clinical guidelines and harness the power of TQ to promote health and wellbeing.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400467/

Improve Health and Treat Illness with Qigong

November 17, 2020 psyjdc Leave a comment

Improve Health and Treat Illness with Qigong

By John M. de Castro, Ph.D.

“in order to do qigong … we have to be pretend to be empty, so the first thing to empty is the mind, so we try not to think of anything and only listen to our breathing, relax all the strength and relax the mind, so it’s some kind of meditation.” – Joe Lok

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 exercises. They have been shown to be beneficial to 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. 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.

In today’s Research News article “Benefits of Qigong as an integrative and complementary practice for health: a systematic review.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7365612/) Toneti and colleagues review and summarize the published research studies of the benefits for health of Qigong practice. They identified 28 published clinical trials.

They report that the published research studies found that Qigong practice significantly promotes health and is effective in the prevention and rehabilitation of diseases in adults and the elderly. The evidence supports the effectiveness of Qigong practice in treating the symptoms of cancer, fibromyalgia, Parkinson’s disease, cardiovascular disease, and COPD. It has also been shown to be effective in reducing chronic pain including low back pain, cervical pain, and osteoarthritis pain. In addition, it has been shown to be effective in reducing perceived stress, burnout, fatigue, social isolation, and depression.

Hence, the available published research suggests that Qigong practice is effective in promoting physical and psychological health in healthy people and people with diseases at a variety of ages including the elderly. These are impressive benefits for a gentle and safe practice that can be rolled out to a wide audience at low cost. This suggests that people should be encouraged to participate in Qigong practice to promote their health and well-being.

So, improve health and treat illness with Qigong.

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

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

Toneti, B. F., Barbosa, R., Mano, L. Y., Sawada, L. O., Oliveira, I. G., & Sawada, N. O. (2020). Benefits of Qigong as an integrative and complementary practice for health: a systematic review. Revista latino-americana de enfermagem, 28, e3317. https://doi.org/10.1590/1518-8345.3718.3317

Abstract

Objective:

to analyze, in the literature, evidence about the benefits of the integrative and complementary practice of Qigong with regard to the health of adults and the elderly.

Method:

a systematic review by searching for studies in the PubMed, CINAHL, LILACS, EMBASE and Cochrane Library databases. Randomized and non-randomized clinical trials were included; in Portuguese, English and Spanish; from 2008 to 2018. The Preferred Reporting Items for Systematic Reviews and Meta-Analyses strategy was adopted, as well as the recommendation of the Cochrane Collaboration for assessing the risk of bias in the clinical trials analyzed.

Results:

28 studies were selected that indicated the benefit of the practice to the target audience, which can be used for numerous health conditions, such as: cancer; fibromyalgia; Parkinson’s disease; Chronic Obstructive Pulmonary Disease; Burnout; stress; social isolation; chronic low back pain; cervical pain; buzz; osteoarthritis; fatigue; depression; and cardiovascular diseases. However, there was a great risk of bias in terms of the blinding of the research studies.

Conclusion:

the practice of Qigong produces positive results on health, mainly in the medium and long term. This study contributes to the advancement in the use of integrative and complementary practices in nursing, since it brings together the scientific production in the area from the best research results available.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7365612/

Decrease Hypertension with Tai Chi

November 4, 2020 psyjdc 1 Comment

Decrease Hypertension with Tai Chi

By John M. de Castro, Ph.D.

“Tai chi may be just as effective as popular methods for lowering blood pressure, such as weight loss and lowered sodium intake. . . tai chi may positively affect blood cholesterol, related lipids and inflammation. This means that enjoying tai chi regularly may lower your chance of heart disease.” – Abbot

High Blood Pressure (Hypertension) is an insidious disease because there are no overt symptoms. The individual feels fine. But it can be deadly as more than 360,000 American deaths, roughly 1,000 deaths each day, had high blood pressure as a primary or contributing cause. In addition, hypertension markedly increases the risk heart attack, stroke, heart failure, and kidney disease. It is also a very common disorder with about 70 million American adults (29%) having high blood pressure and only about half (52%) of people with high blood pressure have their condition under control. Treatment frequently includes antihypertensive drugs. But these medications often have adverse side effects. So, patients feel lousy when taking the drugs, but fine when they’re not. So, compliance is a major issue with many patients not taking the drugs regularly or stopping entirely.

Obviously, there is a need for alternative to drug treatments for hypertension. Mindfulness practices have been shown to aid in controlling hypertension. Mindful movement practices such Tai Chi and Qigong are ancient Chinese practices involving mindfulness and gentle movements. They are easy to learn, safe, and gentle. So, it may be appropriate for patients with hypertension who lack the ability to engage in strenuous exercises. Indeed, Qigong practice has been shown to reduce blood pressure. There have been a number of studies performed and it is useful to summarize what has been learned.

In today’s Research News article “The Efficacy of Tai Chi and Qigong Exercises on Blood Pressure and Blood Levels of Nitric Oxide and Endothelin-1 in Patients with Essential Hypertension: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7414352/) Liu and colleagues review, summarize, and perform a meta-analysis of the effectiveness of Tai Chi practice in treating hypertension. They found 9 published randomized controlled trials including a total of 516 patients.

They report that the published research found that Tai Chi practice produced a significant reduction in both systolic and diastolic blood pressure and blood endothelin-1 levels and significant increases in blood nitrous oxide levels. Endothelin-1 is a powerful vasoconstrictor and Nitrous Oxide is a powerful vasodilator. So, the reduced levels of Endothelin-1 and increased levels of Nitrous Oxide in patients performing Tai Chi may be a physiological mechanism by which the practice lowers blood pressure.

These findings suggest that Tai Chi practice is a safe and effective treatment to lower blood pressure in patients with hypertension. Some advantages of Tai Chi include the facts that it 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 treatment for hypertension.

So, decrease hypertension with Tai Chi.

“High blood pressure can precede cardiovascular complications, such as a heart attack, so it is important to keep it in check. If your blood pressure is too high, there is a simple exercise you can do at home. . . Evidence suggests tai chi, a mind-body practice that has its origin Chinese martial arts, can lower high blood pressure.” – Adam Chapman

CMCS – Center for Mindfulness and Contemplative Studies

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

Study Summary

Liu, D., Yi, L., Sheng, M., Wang, G., & Zou, Y. (2020). The Efficacy of Tai Chi and Qigong Exercises on Blood Pressure and Blood Levels of Nitric Oxide and Endothelin-1 in Patients with Essential Hypertension: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Evidence-based complementary and alternative medicine : eCAM, 2020, 3267971. https://doi.org/10.1155/2020/3267971

Abstract

Objective

Tai Chi and Qigong are the two similar traditional Chinese wellness exercises. A strong body of published clinical randomized controlled trials (RCTs) has investigated the health benefits of Tai Chi and Qigong exercises (TCQE) in patients with essential hypertension (EH). This is the first meta-analysis to evaluate the efficacy of TCQE on blood pressure (BP) and blood levels of nitric oxide (NO) and endothelin-1 (ET-1) in EH patients and explore the potential antihypertensive mechanism of TCQE.

Methods

We conducted a literature retrieval for Chinese and English studies in seven databases from their respective inceptions until January 14, 2020. All RCTs examining clinical efficacy of TCQE for EH patients were considered. The major therapeutic outcomes of TCQE were changes in the blood levels of NO, ET-1, and BP in EH patients. Methodological quality of the included RCTs was detected via The Cochrane Risk of Bias tool. We evaluated the data reported and performed the meta-analysis by Review Manager 5.3 software.

Results

9 RCTs involving 516 EH patients were included. The intervention duration lasted from 1.5 months to 6 months. The results of comprehensive analysis showed that compared with control interventions, experimental interventions were more effective in reducing the systolic blood pressure and the diastolic blood pressure and contributed higher blood levels of NO and lower blood levels of ET-1.

Conclusions

TCQE could be an effective complementary and alternative therapy for EH. The lower BP in EH patients who practice TCQE may have some connection with exercise-related increased blood NO levels and decreased blood ET-1 levels. However, further research is needed to make clear the efficacy of TCQE in management of EH and the mechanism of lowering BP in TCQE.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7414352/

Increase White Matter in the Brains of Aging Women with Tai Chi

October 22, 2020 psyjdc Leave a comment

Increase White Matter in the Brains of Aging Women with Tai Chi

By John M. de Castro, Ph.D.

“studies have shown tai chi’s association with improved cognition and neuroplasticity. This has led the scientific community to suggest tai chi may be of useful treating physical and psychological disorders, including stroke, Parkinson’s disease, traumatic brain injury, and depression.” – Sara Alvarado

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 “Tai Chi Training Evokes Significant Changes in Brain White Matter Network in Older Women.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7151065/) Yue and colleagues recruited elderly women (average age of 63 years) and who had been routinely performing (90 minutes at least 5 times per week for at least 6 years in groups) either Tai Chi or daily walking. They were measured for mental ability, working memory, and cognitive ability. In addition, their brains were scanned with Diffusion Tensor Imaging (DTI).

They found that in comparison to the walking group, the brains of the Tai Chi group had a greater volume of white matter indicating that their brains could transfer information effectively both locally and globally. They also found that the Tai Chi group had significantly better working memory performance than the walking group and that greater the volume of white matter in their brains the better their working memories. This was true for both working memory speed and accuracy.

A strength of the present study is that there was an active control group, walking, that was, like Tai Chi, performed in a group and was a moderate exercise. So, the results can be interpreted as due to the performance of Tai Chi itself and not to nonspecific factors such as socialization and exercise. The weaknesses in the study included the fact that only women were studied, there was no random assignment to groups, and that there was no manipulation of Tai Chi or walking practice. The participants self-selected which exercise to participate in. This opens up the possibility that there may have been systematic differences between the groups.

The results suggest that routine Tai Chi practice improves the brain’s ability to transfer information around the nervous system in elderly women. This may protect that individuals from the inevitable deterioration of the brain with aging and its associated decline in cognitive ability. The relationship between white matter and working memory is evidence for that protection against cognitive decline. These results support previous findings that mindfulness practices can protect the individual from age related brain deterioration and cognitive decline.

So, increase white matter in the brains of aging women with Tai Chi.

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

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., Zou, L., Mei, J., Moore, D., Herold, F., Müller, P., Yu, Q., Liu, Y., Lin, J., Tao, Y., Loprinzi, P., & Zhang, Z. (2020). Tai Chi Training Evokes Significant Changes in Brain White Matter Network in Older Women. Healthcare (Basel, Switzerland), 8(1), 57. https://doi.org/10.3390/healthcare8010057

Abstract

Background: Cognitive decline is age relevant and it can start as early as middle age. The decline becomes more obvious among older adults, which is highly associated with increased risk of developing dementia (e.g., Alzheimer’s disease). White matter damage was found to be related to cognitive decline through aging. The purpose of the current study was to compare the effects of Tai Chi (TC) versus walking on the brain white matter network among Chinese elderly women. Methods: A cross-sectional study was conducted where 42 healthy elderly women were included. Tai Chi practitioners (20 females, average age: 62.9 ± 2.38 years, education level 9.05 ± 1.8 years) and the matched walking participants (22 females, average age: 63.27 ± 3.58 years, educational level: 8.86 ± 2.74 years) underwent resting-state functional magnetic resonance imaging (rsfMRI) scans. Diffusion tensor imaging (DTI) and graph theory were employed to study the data, construct the white matter matrix, and compare the brain network attributes between the two groups. Results: Results from graph-based analyses showed that the small-world attributes were higher for the TC group than for the walking group (p < 0.05, Cohen’s d = 1.534). Some effects were significant (p < 0.001) with very large effect sizes. Meanwhile, the aggregation coefficient and local efficiency attributes were also higher for the TC group than for the walking group (p > 0.05). However, no significant difference was found between the two groups in node attributes and edge analysis. Conclusion: Regular TC training is more conducive to optimize the brain functioning and networking of the elderly. The results of the current study help to identify the mechanisms underlying the cognitive protective effects of TC.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7151065/

Reduce Coronary Heart Disease Risk with Tai Chi

October 8, 2020 psyjdc Leave a comment

Reduce Coronary Heart Disease Risk with Tai Chi

By John M. de Castro, Ph.D.

“tai chi is a promising and safe exercise alternative for patients with coronary heart disease who are unable or unwilling to attend traditional CR, in particular for older people, women, and deconditioned individuals.” – Elena Salmoirago‐Blotcher

Cardiovascular disease is the number one killer, claiming more lives than all forms of cancer combined. Lifestyle changes have proved to be quite effective in reducing the risk of cardiovascular disease. These include quitting smoking, weight reduction, improved diet, physical activity, and reducing stresses. Contemplative practices, such as meditation, tai chi, and yoga, have also been shown to be helpful for heart health. These 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.

In today’s Research News article “Tai Chi Improves Coronary Heart Disease Risk by Inactivating MAPK/ERK Pathway through Serum miR-126.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7199556/) Zhang and colleagues recruited coronary heart disease patients after release from the hospital following percutaneous coronary intervention (PCI). They were randomly assigned to either receive 90-minute daily Tai Chi training for 3 months or to receive exercise training of varied exercises calibrated to be equivalent to the Tai Chi practice. They were measured before and after training for body fat, epicardial adipose tissue volume, heart rate, blood pressure, quality of life, and balance performance. In addition, they were also measured for miR-126 and Mitogen-activated protein kinase (MAPK)-associated molecules in peripheral blood leukocytes.

They found that in comparison to baseline and the exercise control group, the group that received Tai Chi train had significantly lower body weight and body fat, epicardial adipose tissue volume, heart rate, systolic blood pressure, Serum miR-126, and MAPK signaling, and significantly greater balance stability and quality of life.

These results are particularly strong because the comparison condition was equivalent non-Tai Chi exercises. So, the results were not due simply to exercise but specifically to the practice of Tai Chi. The results suggest that Tai Chi practice greatly reduces risk factor for Coronary Heart Disease in patients recovering from percutaneous coronary intervention (PCI). In addition, since the miR-126 modulates the Mitogen-activated protein kinase (MAPK)-pathway that is associated with cardiovascular risk, Tai Chi practice also reduces a molecular pathway suggestive of cardiovascular risk.

These are impressive results that suggest that Tai Chi practice has substantial benefits for patients at-risk for cardiovascular disease. It improves the patients body composition, cardiovascular function, well-being, and even biochemical pathways associate with risk for coronary heart disease. This combined with the safety, convenience, low expense, and attractiveness of Tai Chi practice, makes it an ideal practice for the reduction of risk for coronary heart disease.

So, reduce coronary heart disease risk with Tai Chi.

“Tai chi offers other benefits as well for heart patients. The deep breathing enhances oxygen uptake, reducing the shortness of breath that’s also common with heart failure.” – Harvard Health Letter

CMCS – Center for Mindfulness and Contemplative Studies

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

Study Summary

Zhang, G., Wang, S., Gu, Y., Song, L., Yu, S., & Feng, X. (2020). Tai Chi Improves Coronary Heart Disease Risk by Inactivating MAPK/ERK Pathway through Serum miR-126. Evidence-based complementary and alternative medicine : eCAM, 2020, 4565438. https://doi.org/10.1155/2020/4565438

Abstract

Background

Tai Chi is effective in preventing heart disease (CHD) risk, but the molecular mechanism remains unclear. Mitogen-activated protein kinase (MAPK) signaling plays a critical role in the pathogenesis of CHD and can be activated by miR-126. Tai Chi may exert its protective function through the miR-126-modulated MAPK pathway.

Methods

The CHD patients after PCI were randomized into the CG group (CG) (n = 19, normal care) and Tai Chi group (TG) (Tai Chi intervention, n = 17). Epicardial adipose tissue volume (EATV) (one main adverse cardiovascular event of CHD), HR (heart rate), QoL (quality of life) scores, and balance performance were measured in the two groups. The body fat content, abdominal subcutaneous fat, and visceral fat were measured to reflect the improvement of adipose tissue dysfunction. The levels of miR-126 and MAPK-associated molecules were measured in peripheral blood leukocytes. Meanwhile, the effects of miR-126 silence and mimic on MAPK-associated molecules were also explored in cardiac cell H9C2.

Results

After the 3-month intervention, Tai Chi reduced EATV and HR and increased QoL scores and balance performance, respectively (P < 0.05). The fat percentage, body fat mass, and BMI were also significantly reduced after Tai Chi intervention (P < 0.05). The levels of miR-126, MAPK, JNK, and ERK in the TG group were lower than those in the CG group (P < 0.05). The miR-126 levels had a strong relationship with the values of EATV, HR, and QoL scores (P < 0.05). miR-126 silence or mimic inactivated or activated MAPK-associated molecules in the cardiac cell lines.

Conclusions

Tai Chi improved CHD risk by inactivating the MAPK/ERK pathway via serum miR-126

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7199556/

Improve Balance in the Elderly with Traditional Tai Chi or Augmented Reality-Assisted Tai-Chi

September 28, 2020 psyjdc Leave a comment

Improve Balance in the Elderly with Traditional Tai Chi or Augmented Reality-Assisted Tai-Chi

By John M. de Castro, Ph.D.

‘Tai chi is an ancient Chinese exercise that can help older adults improve their balance and lower their fall risk.” – Harvard Health

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 discover methods to improve balance and decrease the number of falls 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. Indeed, Tai Chi training has been shown to reduce the frequency of falls in the elderly. It is not known, however, whether augmented reality can improve the effectiveness of Tai Chi training in improving balance.

In today’s Research News article “Augmented reality-assisted training with selected Tai-Chi movements improves balance control and increases lower limb muscle strength in older adults: A prospective randomized trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7265060/) Chen and colleagues recruited healthy elderly over 65 years of age and randomly assigned them to an 8-week training in either traditional 24 movement Yang Tai Chi or to an Augmented form of Tai Chi. Augmented Tai Chi involved a computerized monitoring of movements and video feedback on the movements and only 8 of the 24 Yang style movements were included. They were measured before and after training for balance, functional reach, timed up-and-go, and lower extremity muscle strength.

They found that both Tai Chi groups had significant improvements in dynamic balance and lower extremity muscle strength. While only static balance was significantly improved in the traditional Tai Chi group, both static and dynamic balance and mobility (timed up-and-go) were significantly improved in the simplified augmented Tai Chi group. The augmented Tai Chi group improved more in all measures that the traditional Tai Chi group, but the differences were not statistically significant.

The results demonstrate that Tai Chi training is effective in improving balance and leg muscle strength in the elderly. This is important to prevent falls. There was evidence that practicing a simplified program with computerized augmentation may produce superior results, but a larger study is needed to have the statistical power to determine if this is in fact a reliable difference. It will also be important to determine if the simplification of the movements (8 rather than 24) or the augmentation, or both are responsible for better performance.

One drawback of the augmented program is that it requires practice in the lab. A strength of traditional Tai Chi practice is that it can be practiced without professional supervision and in groups making it inexpensive to deliver and fun to engage in. So, although the augmented program may produce superior results, there are still considerable advantages to traditional Tai Chi for improving the health and well-being of the elderly..

So, improve balance in the elderly with traditional Tai Chi or augmented reality-assisted Tai-Chi.

“When you’re practicing the movements, you’re shifting your weight from one foot to the other to maintain balance. By doing (tai chi), you become more aware of the position of your body in space — which is something we become less aware of as we age.” – Michael Irwin

CMCS – Center for Mindfulness and Contemplative Studies

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

Study Summary

Chen, P. J., Penn, I. W., Wei, S. H., Chuang, L. R., & Sung, W. H. (2020). Augmented reality-assisted training with selected Tai-Chi movements improves balance control and increases lower limb muscle strength in older adults: A prospective randomized trial. Journal of exercise science and fitness, 18(3), 142–147. https://doi.org/10.1016/j.jesf.2020.05.003

Abstract

Background

Tai-Chi benefits older adults by enhancing balance control and increasing the muscle strength of the lower limbs. However, a complete set of traditional Tai-Chi exercises is sometimes too difficult for beginners. We investigated whether practicing augmented reality-assisted training with selected Tai-Chi movements tailored to the practitioner’s ability (selected Tai-Chi, or sTC) is as effective as performing a complete set of Tai-Chi sequences (complete traditional Tai-Chi, or tTC).

Methods

In this prospective randomized trial carried out in the Beitou District of Taipei City, Taiwan, community-dwelling adults aged ≥65 and without any debilitating diseases (n = 28) were included. Participants were randomly assigned to the sTC group (n = 14) or the tTC group (n = 14). Participants in the sTC group practiced selected Tai-Chi movements using the augmented reality Tai-Chi training system. Participants of the tTC group were asked to complete the 24-form Yang-style Tai-Chi following the instructions of Tai-Chi masters. Each training session lasted 30 min, with 3 sessions per week for 8 weeks. Pre- and post-intervention evaluations included functional balance tests, comprising the Berg Balance Scale (BBS), Timed Up and Go test (TUG), and Functional Reach Test (FRT), as well as muscle strength measurements of the lower extremities.

Results

Pre-intervention evaluations showed significant differences in FRT (p = 0.034) and left hip abductor muscle strength (p = 0.046) between the sTC and tTC groups. After 8 weeks of training, the BBS, TUG, and FRT scores in the sTC group showed significant improvement overall. Although all three functional balance test scores improved in the tTC group, only the improvement in BBS was statistically significant (p = 0.001). After 8 weeks, all muscle strength measurements increased by an average of 3.1 ± 1.0 kgw in the sTC group and 1.6 ± 0.8 kgw in the tTC group.

Conclusions

The augmented reality-assisted training with selected Tai-Chi movements, designed based on objective measurements of the practitioner’s capability, improved balance control and muscle strength of lower limbs at least as effectively as the complete sequence of traditional Tai-Chi exercises.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7265060/

Improve Knee Osteoarthritis with Mind-Body Exercises

September 23, 2020 psyjdc Leave a comment

Improve Knee Osteoarthritis with Mind-Body Exercises

By John M. de Castro, Ph.D.

“Baduanjin exercise provided a safe and feasible treatment option for patients with knee OA, as well as offered reductions in pain, stiffness, and disability, which helped improve the patients’ quadriceps strength and aerobic ability.” – Bingchen An

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. Knee osteoarthritis effects 5% of adults over 25 years of age and 12% of those over 65. 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 or hip replacement. Gentle movements of the joints with exercise and physical therapy appear to be helpful in the treatment of knee osteoarthritis. This suggests that alternative and mind-body 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 Tai Chi and Qigong have also been shown to reduce the physical symptoms of knee osteoarthritis. Baduanjin is a mind-body training that is very similar to Tai Chi and consists of 8 movements for limbs, body-trunk, and eye movements. So, it would seem reasonable to explore the effectiveness of Baduanjin practice in treating knee osteoarthritis.

In today’s Research News article “Mindful Exercise (Baduanjin) as an Adjuvant Treatment for Older Adults (60 Years Old and Over) of Knee Osteoarthritis: A Randomized Controlled Trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7312696/) Ye and colleagues recruited adults over the age of 60 years who were diagnosed with knee osteoarthritis and had no experience with mind-body practices. All participants were provided with standard therapy consisting of acupuncture, massage, and moxibustion. They were randomly assigned to either no further treatment or to practice Baduanjin for 40 minutes, 3 times per week for 12 weeks. They were measured before during and after treatment for knee function, and postural control, including the length and perimeter area of center of pressure.

They found that in comparison to baseline and the control group, the group that practiced Baduanjin had significantly improved physical knee function and postural control and lower knee stiffness and pain. No adverse events occurred with Baduanjin practice. So, Baduanjin is a safe and effective treatment for knee osteoarthritis in older adults.

Some advantages of Baduanjin practice include the facts that it 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 Baduanjin practice an excellent means to improve the symptoms of knee osteoarthritis in elderly individuals.

“Baduanjin exercise, a common form of Chinese Qigong exercise that consists of eight movements of low intensity, may have favourable effects for people with knee arthritis.” – Arthritis Digest

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

Ye, J., Zheng, Q., Zou, L., Yu, Q., Veronese, N., Grabovac, I., Stefanac, S., Tzeng, H. M., & Yu, J. J. (2020). Mindful Exercise (Baduanjin) as an Adjuvant Treatment for Older Adults (60 Years Old and Over) of Knee Osteoarthritis: A Randomized Controlled Trial. Evidence-based complementary and alternative medicine : eCAM, 2020, 9869161. https://doi.org/10.1155/2020/9869161

Abstract

Background

The postural stability is a major factor that helps prevent developing knee osteoarthritis with aging. The aim of this study was to investigate the effects of Baduanjin qigong on postural control and physical function in older adults with knee osteoarthritis.

Methods

Fifty-six individuals over 60 years of age with knee osteoarthritis were randomly assigned to either an experimental group (n = 28) or a control group (n = 28). Participants in the experimental group received a 12-week Baduanjin training, while those in the control group did not receive any additional physical exercise during the study period. The postural control was quantified by perimeter and ellipse area of center of pressure movement trajectory. The assessments were conducted three times (baseline, week 8, and week 12).

Results

The perimeter and ellipse area with both open- and closed-eyes conditions and Western Ontario and McMaster Universities Osteoarthritis Index (WOMAC) function were significantly improved at week eight in the experimental group (p < 0.005). The ellipse area with open-eyes condition, WOMAC index, and stiffness and physical function domains were significantly decreased after the 12 weeks of Baduanjin training compared to the control group (p < 0.005). Only the perimeter area with both open- and closed-eyes conditions was not statistically significant at week 12 in the intervention group (p > 0.005).

Conclusions

Baduanjin is an effective and adjuvant therapy for older adults with knee osteoarthritis. Regular Baduanjin training can improve postural control and WOMAC function of old individuals with knee osteoarthritis. More advanced techniques and biopsychological measurements are required for further understanding of Baduanjin exercise in this population.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7312696/

Improve Cognitive Function in the Elderly with Tai Chi

September 2, 2020 psyjdc Leave a comment

Improve Cognitive Function in the Elderly with Tai Chi

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. In those with mild cognitive impairment, tai chi slowed the progression to dementia more than other types of exercise and improved their cognitive function in a comparable fashion to other types of exercise or cognitive training.” – Harvard Health

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 have been accumulating. So, it makes sense to step back and summarize what has been learned about the effectiveness of Tai Chi for reducing cognitive decline during aging.

In today’s Research News article “Tai Chi is Effective in Delaying Cognitive Decline in Older Adults with Mild Cognitive Impairment: Evidence from a Systematic Review and Meta-Analysis.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7132349/), Yang and colleagues review, summarize, and perform a meta-analysis of the effects of Tai Chi practice on mental decline in the elderly. They identified 11 published research studies with a total of 1061 participants over the age of 60 with mild cognitive impairment.

They report that the published research found that Tai Chi practice produced a significant increase in global cognitive function including improved memory, learning ability, mental speed, attention, ideas, abstraction, creativity, mental flexibility, and visuospatial perception. In general, the effect sizes were modest, but they tended to signal a reversal of the decline. Hence, Tai Chi practice appears to improve the mental capabilities of the elderly with mild cognitive impairment. The studies included in the analysis did not have a comparison of Tai Chi practice to another form of exercise. So, it is possible that the benefits were produced, not by Tai Chi per se but by moderate exercise.

Tai Chi is an ancient mindfulness practice that involves slow prescribed movements. It is 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, it can be practiced in social groups without professional supervision. This can make it fun, improving the likelihood of long-term engagement in the practice. This suggests that Tai Chi practice should be recommended for inclusion in the lifestyle of aging individuals.

So, improve cognitive function in the elderly with Tai Chi.

“Tai Chi has consistent, small effects on improving cognitive performance in both healthy older adults and older adults with some cognitive impairment.” – P. M. Wayne

CMCS – Center for Mindfulness and Contemplative Studies

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

Study Summary

Yang, J., Zhang, L., Tang, Q., Wang, F., Li, Y., Peng, H., & Wang, S. (2020). Tai Chi is Effective in Delaying Cognitive Decline in Older Adults with Mild Cognitive Impairment: Evidence from a Systematic Review and Meta-Analysis. Evidence-based complementary and alternative medicine : eCAM, 2020, 3620534. https://doi.org/10.1155/2020/3620534

Abstract

To determine whether Tai Chi (TC) is effective in slowing cognitive decline in older populations with mild cognitive impairment (MCI), we performed a systematic review and meta-analysis of randomized controlled trials (RCTs) on Tai Chi and MCI. We searched eight electronic databases (PubMed, PsycINFO, Wanfang, Web of Science, MEDLINE, CNKI, EBSCO, and the Cochrane Central Register of Controlled Trials) for appropriate RCTs published up to August 2019. For those studies included, the data were extracted, methodological quality was evaluated, and then meta-analysis was performed using Review Manager software (version 5.3). A total of 11 of the studies were available for systematic review, which together included 1061 participants, met the inclusion criteria, and ten of these were included in the meta-analysis. For most RCTs, the methodological quality was moderate. The meta-analysis revealed that Tai Chi could significantly improve global cognitive function; memory and learning; mental speed and attention; ideas, abstraction, figural creations, and mental flexibility; and visuospatial perception. The present review adds to the evidence showing that Tai Chi is potentially beneficial in improving cognitive functions among elderly people with MCI. However, strictly designed and well-reported RCTs are required.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7132349/