Table of Contents Table of Contents ..................................................... .........................................................2 ....2 HEALTH BENEFITS OF Tai Chi ............................... 3 Tai Chi & Immunity.....................................................8 T-Killer Cells........................................................9 Tai Chi research on Immunity................................10 Tai Chi Boosts Immunity and Improves Physical Health in Seniors ................................................ 10 Tai Chi Tip ....................................................... .........................................................11 ..11 TAI CHI AND YOUR BODY ................................... 13 “Medication in Movement”....................................13 Back Pain................................................................14 Arthritis ...................................................... .................................................................. ............15 15 Brittle Bone Syndrome...........................................16 Tai Chi Tip ....................................................... .........................................................17 ..17 Cardio Vascular Health .............................................. 20 John Hopkins University........................................20 Tai Chi Tip ....................................................... .........................................................21 ..21 Mental And Spiritual Spiritual Benefits of Tai Chi .................. 23 What is Stress? ..................................................... .......................................................24 ..24 Relaxed...............................................................26 Resourceful.........................................................26 Doubtful ................................................. ............26 ............ 26 Despair ................................................... ............27 ............ 27 SLEEP ............................................... ..................... 28 Tai Chi Tip ....................................................... .........................................................28 ..28 Getting Started............................................................29
Table of Contents Table of Contents ..................................................... .........................................................2 ....2 HEALTH BENEFITS OF Tai Chi ............................... 3 Tai Chi & Immunity.....................................................8 T-Killer Cells........................................................9 Tai Chi research on Immunity................................10 Tai Chi Boosts Immunity and Improves Physical Health in Seniors ................................................ 10 Tai Chi Tip ....................................................... .........................................................11 ..11 TAI CHI AND YOUR BODY ................................... 13 “Medication in Movement”....................................13 Back Pain................................................................14 Arthritis ...................................................... .................................................................. ............15 15 Brittle Bone Syndrome...........................................16 Tai Chi Tip ....................................................... .........................................................17 ..17 Cardio Vascular Health .............................................. 20 John Hopkins University........................................20 Tai Chi Tip ....................................................... .........................................................21 ..21 Mental And Spiritual Spiritual Benefits of Tai Chi .................. 23 What is Stress? ..................................................... .......................................................24 ..24 Relaxed...............................................................26 Resourceful.........................................................26 Doubtful ................................................. ............26 ............ 26 Despair ................................................... ............27 ............ 27 SLEEP ............................................... ..................... 28 Tai Chi Tip ....................................................... .........................................................28 ..28 Getting Started............................................................29
HEALTH BENEFITS OF Tai Chi
Tai Chi can help to alleviate the symptoms of many diseases such as shingles, Parkinson disease, arthritis, high blood pressure, diabetes and improve posture, weight loss, balance, memory and concentration too. too. The Mayo clinic clinic lists the following benefits on its web site. 1
Reducing anxiety and depression
Improving balance and coordination
Reducing the number of falls
Improving sleep quality; such as staying asleep longer at night and feeling more alert during the day
1
Slowing bone loss in women after menopause
Lowering blood pressure
Improving cardiovascular fitness
Relieving chronic pain
Improving everyday physical functioning
http://www.mayoclinic.com/health/tai‐chi/SA00087
But how? How can one slow, simple exercise do all this? To understand the answer to this question, let us first understand a little bit more about this form of Tai Chi. The Tai Chi health form is performed slowly and as perfectly as possible whilst trying to relax into the moves as much as you can. This, of course, takes practise. But, like walking up the stairs or brushing your teeth, it becomes second nature over time. The more practise you put into repeating the moves the easier they become to remember as your body takes over from your brain. Although you do have to use your muscles to perform these exercises there are no external or additional weights used. This tones the body and, with the correct posture, allows the muscles to build up without jerking or strain, supporting the soft cartilage and tissues within the joints. Those with arthritis or recovering from injury find Tai Chi beneficial, as it is such a low impact exercise program. The movements also massage your internal organs by strengthening their stabilizing
membranes and helping them to function more effectively. When your body slows down so does your mind. Your breathing slows and becomes deeper without you even trying. Whilst you are concentrating solely on the movements involved you cannot think about anything else, especially any problems you might have. This reduces stress and the benefits last long after you have finished practising. You create a ‘virtuous circle’ which just gets better and better. As your mind becomes clearer so does your thinking. Answers to problems present themselves to you; you develop deeper concentration and remember many more items with much less effort. The repetition of this ‘virtuous circle’ begins to make this relaxed state your normal state of being rather than a constant state of stress. The perpetual stress and low level anxiety that quietly plagues most people, depletes them of energy – energy to think, to heal, and to live. And, even more destructively, it depletes their immune systems. On the other hand, the deep breathing of Tai Chi allows toxins to be cleared from the lymph glands thereby
aiding and strengthening the immune system. There is preliminary evidence suggesting that Tai Chi may improve immune function and health in older adults at risk for shingles. In one study, 36 men and women aged 60 and over, took a 15‐week program of Tai Chi (three 45 minute classes per week) or a wait list control. After 15 weeks, there was an increase in varicella zoster virus‐specific immunity and health functioning in people taking Tai Chi. 2 As you gain more energy you will see an improvement in the quality of your sleep, too. Combined with the actual exercises involved in Tai Chi, an improved sleep pattern can encourage weight loss and minimize the risk of obesity. A team at Columbia University has reported that people, who get four hours sleep per night or less, are 73% more likely to be obese, than those who sleep the recommended 7 hours. The result came from a study of 18,000 people. Over time blood pressure can normalise too.
2 www.americanchronicle.com/articles/viewArticle.asp?articleID=42696
Back pain can be alleviated by better posture and improved muscle tone. In Tai Chi you hold the head directly on top of the spine and flatten the spine. This allows the two columns of muscles on either side to take the weight of your body rather than the L4 and L5 vertebra ‐ a common site of backache ‐ and allows you to stand straight. With improved posture you will not lean forward or backwards, again taking the pressure off of L4 and L5. Tai Chi increases the flow of chi or vital energy within the body. Chi flows where blood does not and some students report tingling sensations in old injuries as the chi begins to flow again. Parkinson Disease affects the balance and co‐ ordination centers of the brain. Tai Chi actually improves balance.3 In a 1996 study by the National Institute on Aging, a division of the U.S. National Institutes of Health, Tai Chi was found to reduce falls in the elderly by 47.5%. 4
3 4
www.mayoclinic.com/health/parkinsons‐disease/DS00295/DSECTION=9 www.nia.nih.gov/NewsAndEvents/PressReleases/PR19960502TaiChi.htm
Tai Chi & Immunity To have good health, you need a strong immune system. Without it you are at the mercy of every bug and nasty germ that’s passed around. The growth of large cities has increased the likelihood that you are constantly exposed to infections of all sorts. Add to that our desire for international travel and this has also brought us exposure to foreign peskies, too. However the immune system has the ability to constantly up its game when dealing with new threats and has done so for the last two million years. Our job, as human beings, is to make sure that we keep ourselves as fit as possible by eating the right sorts of food, having enough rest and doing the right exercise. You guessed it ; I am talking about Tai Chi! Good health revolves around the idea of balance, never too much or too little of the essentials of life. Just enough high quality food, so you do not become overweight. At least seven hours of sound sleep and, when it comes to exercise , you know what I am going to say - Tai Chi.
The whole concept of Tai Chi is
also centred on
balance – the balance of forces. On the outside you move slowly with great control, while on the inside you are focused on coordinating all the shifts of balance and changes from one technique to the next. The body loves it, giving you robust good health and a calm and steady mind. Even if your Tai Chi is not the best, you can still get results. Now there is not much you can say that about is there? T‐Killer Cells Many years ago a piece of research was carried out to measure T‐Killer Cells on two control groups. T‐Killer Cells are an essential part of the immune system. One of the groups was composed of athletes and the other was made up of experienced Tai Chi players. At the beginning of the experiment tests were made on both groups to create a base line for any changes. The runners were to run 1500 metres (just under a mile) and the Tai Chi players would perform their Tai Chi routine called the solo form. At the end of the exercise the tests were repeated on both groups.
The runners’ T‐Killer Cells had dropped markedly. However the Tai Chi group had significantly increased their T‐Killer cell count! Not bad for 15 minutes of gentle exercise, don’t you think? Do not, however, think the exercise is bad; it is not. It is just about getting the balance right. Vigorous exercise burns fat, strengthens your muscles, heart, joints and makes you feel good, but it is getting the balance right so you do not do too much. Or, even better, if you are very fit why not add Tai Chi to your training and be doubly blessed ?
Tai Chi research on Immunity Tai Chi Boosts Immunity and Improves Physical Health in Seniors Researchers at the University of California, Los Angeles have shown that integrative exercise programs such as Tai Chi can have a positive effect on the immune system in seniors. The research was published in the Journal of Psychosomatic Medicine. The study found that extended practise of Tai Chi appeared to boost the immune systems response to common viruses.
In the Tai Chi group there was a “robust increase” in T‐Killer Cells. They noted a 50% increase in varicella virus responder cells. This would be enough to prevent seniors from contracting Shingles. Shingles is a painful condition primarily suffered by older people. It is caused by the Chickenpox virus, which never really goes away. Tai Chi Tip As we have noted previously eating good quality food is very important to the immune system and robust health. That does not mean you have to spend more money, just be conscious of what you are eating. Now for some of the big hitters in the food world: Vegetables of all sorts, especially the green ones. The big daddies of the green leafy vegetables are Broccoli and Brussels sprouts. Yes, I know everyone is thinking “ugh” to Brussels sprouts, but they are probably the most potent of vegetables for your health. These sprouts are very high in Sulforaphane an antioxidant and stimulator of natural detoxifying enzymes. Sulforaphane can reduce the risk of breast and prostate cancer. A
close second in the Sulforaphane stakes is Broccoli. When you cook Broccoli and Brussels do not boil the life out of them, either steam them or stir fry with garlic and a little olive oil. The highly colored root vegetables like Carrots and Beet root are especially beneficial to your immune system. Tomatoes are good for the guys in that they help to prevent Prostate problems, especially when they have been cooked as in Pizza , pasta sauce and ketchup. The black and red skinned fruits like blueberries, Concord grapes, strawberries and raspberries are heavy weights for the immune system. Oranges and grapefruits are immune boosters too. Be careful with grapefruits if you are on medication as they can, in some instances, boost the potency of the drugs you are taking, so ask your physician first. Nuts, seeds and whole meal products all add to your immune systems fighting ability. Probably less well known are the mushroom family. Shiitake, for example, which has a stronger taste than most western mushrooms, has been associated with building the immune system.
TAI CHI AND YOUR BODY “Medication in Movement” Over the years a great deal of research has been carried out on the effectiveness of Tai Chi for improving both mental and physical health. So far, we have looked at how it affects the cardiovascular system, the mind and immune system. Next we are going to look at arthritis, chronic pain, back pain, brittle bones, falls and the problems associated with the decrease of sex hormones with age. I am sure you have gathered by now that when Tai Chi is practised consistently and done correctly amazing things can happen to your health. This was highlighted recently when one Tai Chi researcher exclaimed that; “Tai Chi is sometimes described as meditation in Movement, but should be called Medication in Movement , as it seems to benefit so many
conditions.” Now that is not a bad endorsement!
Back Pain One of the biggest causes of time off from work in the U.S. is back pain. In fact 31 million people suffer from this very problem. Research at the George Institute for International Health has
begun on the affects of Tai Chi on back pain. This follows on from previous research at the institute, which found that Tai Chi has positive health benefits for muscle and joint pain including arthritis sufferers. It has been known for a long time that Tai Chi can help back pain. One of the foundations of Tai Chi practise is to hold your back straight during the exercise. By maintaining your straight body position causes the core postural muscles to engage and help protect your spine. With the lower back held in place the muscles become stronger and help to take the pressure from the back, allowing for inflammation to subside and the body to start to work properly again. Of course if you are a back sufferer you should consult your medical advisor before beginning an exercise regime.
Research at University of Southern California discovered that regular Tai Chi practise lowers back pain. They reported that in trials using Tai Chi with 50 volunteers aged from 18 ‐65 with back problems, half found that pain was reduced. After a couple of months practising Tai Chi you will begin to feel the muscles in your lower back strengthen due to the nature of the exercise. This is not only good for your back but also your energy levels, which can be depleted due to bad posture. It is amazing how just changing the way you hold your body can make such a great difference to your over all health and wellbeing.
Arthritis This condition is the bane of so many people’s lives in their later years, causing discomfort and stress. Some believe that joint pain is unavoidable and it is simply a product of the aging process. Or, as one researcher observed, “to age is to be inflamed”. However I believe that there is great deal that you can do to help yourself if you already have joint
pain and even more if you are currently fit and healthy. There are many factors that lead to joint problems, including being overweight, lack of exercise, stress and poor nutrition. It is true that some people are more prone genetically to joint problems, but that is no excuse to not do the very best for your body. Around the world there are many great exponents of Tai Chi and the martial arts who were sickly in their youth, but through consistent practise and good nutrition they completely turned their lives around. You too can help to transform your body and mind by doing the right things. See the tip of the day below. Researchers at University of Maryland Medical centre, Mayo Clinic and University of Southern California have all observed beneficial results for the joints by Tai Chi practise.
Brittle Bone Syndrome Brittle Bone Syndrome is another common problem for seniors, especially the ladies. As hormonal changes take place in women as they age,
it leaves them more prone to Brittle Bone Syndrome and the possibility of fracture. The National Institute of Mental Health reported that stress hormones found in depressed women caused bone loss. In fact, they observed that it gave them the bone density of women nearly twice their age. Tai Chi is the exercise supreme, for relieving stress and calming your mind. Without all of those nasty stress hormones running amok, your natural healing process can help to rebuild you health. In addition, Tai Chi exercise gently challenges the bones and joints helping to mineralize and strengthen them. Tai Chi Tip Having come this far, it goes without saying that you would benefit from doing your Tai Chi every day. In addition, here are a few suggestions to help make your body strong and healthy. Get yourself a pedometer; they are those little gadgets that measure how many steps you take. Clip one on your belt and start to walk. Research in Japan
several years ago suggested that if you walk 10,000 steps per day you will lose weight and have all of the benefits associated with it. Just wear the pedometer for a few days and see how many steps you take each day ‐ you might be surprised. Once you know how many you are taking you can do something about adding a few more steps each day. For example you could go for a brisk walk during your lunch break and get your work colleagues involved. Exercise is much more fun if it does not feel like exercise. How about walking to work, if it is close by, and maybe taking the stairs rather than the elevator? You will find that as you start to see your steps rise towards the 10,000 mark you will want to walk more to achieve your goal. 10,000 steps might sound a lot, but you do not have to do it straight away. Gradually try to increase the amount you do each day. Don’t forget to get yourself a good pair of trainers or walking shoes they make walking a pleasure and protect your joints in the process. Obviously, if you have
health problems speak to your health professional before taking an exercise program. Take a good multivitamin each day, along with the doctor recommended doses of vitamin C, vitamin D, magnesium and calcium. Cod liver oil has been found by many people to not only help relieve their joint pains, but also lifts your mood.
Cardio Vascular Health So, how does Tai Chi exercise your circulatory system? The posture in Tai Chi is of paramount importance. When you stand correctly your muscles can function as they were meant to do, making your movements strong and flexible. The continous shifting of your weight from one move to the next, gently squeezes the muscles into action and makes your heart work a bit harder. The constant squeezing of the your muscles moves the blood through your body, oxygenating every cell and helping remove waste product from your system. This gentle exercise also causes you to breathe more deeply without even trying. With an increase in your respiration you help to move the lymphatic system which also is vitally important to your good health.
John Hopkins University Several studies conducted by the John Hopkins University School of Medicine concluded that Tai Chi reduces blood pressure, eases hypertension and improves cardiac health. In the research project the participants were split into two groups. One group
engaged in brisk walking and the other in Tai Chi alone. After twelve weeks their blood pressure was taken and compared to the reading in the beginning on the project. The drop on systolic blood pressure in the Tai Chi group was only marginally lower than in the exercise group. The added advantage of Tai Chi is that you do not need to be active in the first place to gain significant benefit for your blood pressure.
Another cause of raised blood pressure is chronic anger, which stimulates the Adrenal glands. In the days of the cavemen this fight or flight instinct was very useful in dealing with real threats. Today, however, people can be fearful of things which they should not be and react angrily when the situation does not warrant it. Tai Chi, when regularly practised, calms the whole system down allowing you to return to a state of peace freeing you from the chronic over stimulation of the Adrenal glands. Tai Chi Tip When you find yourself becoming angry, try taking 6 deep breaths, right down into your belly.
Breathe in and out slowly and smoothly and really relax as much as possible on the outward breath. This affects your emotions (by slowing you down and bringing you back to the ‘here and now’), and your brain chemistry (by releasing ‘good’ hormones and giving you some time and space to step back from the situation, rather than becoming overwhelmed by it.)
Mental And Spiritual Benefits of Tai Chi Stress, Anxiety and Depression have reached
almost epidemic proportions in large cities all around the world. It seems that this is a modern phenomena created by our society. Our senses are constantly being bombarded from all directions. Unfortunately there is little we can do about the hustle and bustle, but we can change our reaction to it. I am sure you have noticed that people react completely differently in the same situation. What is shocking to one person hardly affects another. The situation is the same, only how you view it changes. The ability to react in proportion to what is a happening around you is very important not only to your mental wellbeing but also to your physical health. If you are constantly stressed and anxious you will be secreting stress hormones into your system damaging your health and your life expectancy to boot. Tai Chi encourages you to focus on the exercises at hand and forgot your every day concerns. By so doing your mind is allowed to relax and be at ease.
This period of deep and focused relaxation acts as a tonic to your mind and body. Research at La Trobe University Australia found that participants raised their heart rates, increased noradrenaline‐excretion and salivary cortisol. The participants reported that they felt less tension, depression, anger, fatigue, confusion and anxiety. They also stated they felt more vigorous, and had less mood disturbance.
What is Stress? There are many causes of stress, but it simply boils down to a conflict with something that appears to be more powerful than you. You will note I say ‘appears to be more powerful than you’. Quite often we stress ourselves over a situation that we are more than able to resolve, if we think about it clearly and logically. Stress is normal; when it becomes distress we need to worry. Without a certain amount of stress we cannot perform and raise our game. Therefore, it is important to be able to differentiate between the good and the bad stress.
Unfortunately, the label stress has now become muddied due to the overuse of the word. Stress has become a cover‐all label for many states that do not deserve the title. Simply feeling uncomfortable in a situation is not necessary stressful. It is only when you cannot cope with the situation that you could truly be described as stressful. For example, when you get a new job, initially you are nervous and a little anxious about what you are going to have to deal with on the first day and you might believe you are afraid. Quite often by the end of the first day your confidence has recovered markedly. You have found that your co‐workers are friendly and that you have all the required skills to do the job well. In reality, what you were experiencing was your mind readying itself to excel. You were in a very resourceful state; it was simply you ascribing a name to physical sensations that appeared to be fearful and thus stressful. The states of arousal associated with stress can be divided into four approximate zones.
Relaxed You are relaxed and at ease; problems are far away. Stress is nonexistent in this state. We all need to be in this state on a fairly regular basis to build our energies. Examples of relaxed zones are weekends and holidays. Resourceful You are energised ‐ raring to go. Although you may at times feel slightly out of your depth, you are sure you can handle it. You feel confident. You enjoy the challenge. The most important aspect of this state is that you feel resourceful. When you are in this zone you feel that you're being stretched but you are enjoying it. Doubtful Events are starting to become overwhelming and you are not sure you can handle it. You may use terms such as, ‘you don’t understand the pressure I’m under’. It is almost as if you constantly have to run to keep up with the pace. In reality, this is an extension of the zone before: resourceful. It is inevitable if we stay in the ‘resourceful’ state for too
long we will tire and slip over into this zone. The answer is simply to take a day or two off and relax completely. After a couple of days, you will find that when you return to work you will be back in the resourceful zone once again. Despair ‘I can’t cope’ is a phrase that characterises this zone. This is not a good place to be for extended periods of time. You need outside help to get you out of this zone. It might be that a friend, colleague, or, if it has become chronic, a skilled practitioner is required to help you see your way through. The most important point is that you start to recognise when you have been in the doubtful state for too long. When that happens, you can easily slide into the despairing state. The rule of thumb is when you need help, ask for it. Regular practise of Tai Chi can keep you feeling centered and in control. The elevated awareness associated with Tai Chi practise can prevent you from inadvertently slipping into the more unpleasant states mentioned above that are so common in our society today.
SLEEP A good nights sleep is not only fundamental to good health but also your mental wellbeing. It is in sleep that the body repairs itself and the mind works out problems that could not be solved during the day. Poor sleep can lead to ill health and a shortening of life. Tai Chi is great at calming the mind down and soothing the nervous system leading to a sound night’s sleep. But it is not just the young and middle age benefit it is also very important to the elderly who can suffer more than most from poor quality of sleep. Tai Chi Tip Start to take notice of your mental state throughout the day, especially when you begin to feel slightly agitated or anxious. Ask yourself, why is this happening? Is it something you cannot do or are you just lacking a bit of self‐confidence in this instance? If you think it is necessary, have a chat to someone you trust who might just give you the support you need to see you through. The greatest and most successful people in the world have a team of advisors and supporters. Who is the team supporting you when need it?
Getting Started with Tai Chi Practise Unlike most forms of exercise, with Tai Chi you do not have to be fit to start . That can be a great
boon if you have not exercised for a long time or you simply are not able to take part in vigorous exercise. The idea that you can start gently and gradually increase your length of exercise is very appealing to many people. It does not matter how little Tai Chi you can do at the beginning, you can still make improvements in your health and well being. With practise you could be up and exercising with the best of them. Unlike most exercise regimes the mind plays an important role in Tai Chi practise. The smooth flowing exercises require you to actively be involved in their application as you glide from one movement to the next. Although Tai Chi is gentle, you will feel warm and perspire and, unlike with most forms of exercise, you will feel energised rather than tired. That is the one thing that puts off many people from vigorously exercising ‐ the fact you are pooped at the end of each session and you know next time it
