Can Tai Chi and/or Qigong Help With Stroke Rehabilitation?

Stroke is the third leading cause of death and the single leading cause of disability in the United States. A stroke is caused by blockage of blood and/or oxygen to the brain due to a clot, blood vessel or artery rupture. It can result in total or partial paralysis, coma, and even death, depending on the extent of the damage. Stroke, unfortunately, can occur in people of all ages.

There are many risk factors associated with stroke, although in some cases, doctors are unable to determine what caused the stroke. Doctors do feel that 90% of strokes are preventable. There are over 4 million stroke survivors in the United States and over 7 million in China. In fact, stroke happens in every country in the world. Rehabilitation can be a very slow, arduous process with little options. Survivors may be faced with limitations and having to learn a new way of living.

Tai Chi and/or Qigong work well for treating stroke survivors because of the focus on slow, relaxed, controlled and repetitive movements. The key here is movement, not static postures. Traditional exercise programs mostly work on static or standing balance. Tai Chi and Qigong help to restore motor control, increase aerobic capacity, improve balance, circulation, and sensorimotor function, while calming and relaxing the mind. They also help prevent recurrent strokes, which can be more devastating than the first one.

One of the major areas that Tai Chi has made a big difference for stroke survivors is with balance. Often balance issues include problems with vision, equilibrium (due to inner ear issues), and/or physical weakness (usually on one side of the body). Tai Chi improves motion while coordinating movement, extremely important in order to prevent falls. Tai Chi also requires the participant to be mindful of their movements and promotes overall body awareness, and a sense of control over their body.

Many studies and meta-analyses have been done regarding the benefits to stroke survivors when practicing Tai Chi and/or Qigong. Here are just a few:

A 2009 study conducted in Hong Kong compared Tai Chi with a control group (stretching, breathing, walking, sitting, and mind exercises). Researchers determined that in only 6 weeks the Tai Chi group outperformed the control group in balance, especially when it was necessary to shift their weight. The Tai Chi group also improved strength and cardiovascular fitness.

The University of Arizona researchers presented the finding of their 4 year study on physical functioning improvement among elderly stroke survivors at the International Stroke Conference in 2013. The study compared Tai Chi, Silver Sneakers program, and usual-care post-stroke education group. Stroke survivors experience up to seven times more falls every year because of lack of balance and equilibrium. The Tai Chi group had 1/3 the falls of the other control groups and showed improvement in balance, strength, speed of walking and quality of life.

In 2015, researchers looked at the current trends in Tai Chi for stroke rehabilitation and published an article appearing in the July issue of the Journal of Traditional Chinese Medical Sciences. Their study indicated that Tai Chi does appear to be beneficial for stroke survivors but that the “reporting quality of existing studies was sub-optimal”.

A systematic review and meta-analysis conducted in 2018 comparing Tai Chi to conventional rehabilitation therapy determined that Tai Chi was beneficial for balance, motor function, walking, mental health, and sleep.

While numerous studies have been done, many researchers have determined that higher quality studies, larger number of subjects, and longer term follow-up is needed. Relevant studies from other countries (such as Japan, Korea, European countries) may be missing from current publications. Studies also lack standardization because they use different styles of Tai Chi and/or Qigong, different frequency of intervention, and duration (length) of classes.

A different approach: In the 4th Edition of The Complete Idiot’s Guide to Tai Chi and Qigong, Bill Douglas states that doctors often recommend Tai Chi to survivors because of the mind/body (brain) interaction. Survivors often fear falling and it is a challenge for them to coordinate their movements. Bill has been advocating a mountain-climbing harness (secured to the ceiling) for those with balance problems to remove the fear from falling. He predicts that hospitals will eventually provide a room with harnesses for stroke survivors. For those survivors desiring a harness in their homes, Bill suggests finding an experienced climbing expert who may be ble to help.

Bottom line: Tai Chi and Qigong do help! Many of the Tai Chi and/or Qigong movements are similar to things we do in everyday life. Movements can be done standing or seated. Best of all, they are easy to do and don’t stress the body or mind.

Let’s keep in mind that in order for any of us to reap all the benefits that Tai Chi and/or Qigong have to offer, it is necessary to practice on a routine, long-term basis.

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What is the Zang Fu Theory in Traditional Chinese Medicine?

Unless you are well versed in Traditional Chinese Medicine, the concept of Zang Fu may be difficult to wrap your head around. It is quite different than traditional western medicine!

The Zang Fu Organ Theory is a strategy that has been a part of Traditional Chinese Medicine (TCM ) for over 2,000 years. Zang Fu literally translates to “solid hollow” and consists of all the organs in the body (both zang and fu) In TCM, organs are considered either solid (like the liver) or hollow (like the stomach). When discussing the Zang Fu Theory, one must first realize that “organs” in western medicine are quite different than in TCM, although some share the same duties as their western counterpart.

The Zang Fu Theory is considered more holistic than western medicine in that it treats the patient as a whole, with all parts of the body interconnected by Qi and/or blood. Zang Fu also focuses on how the organs interact with each other.

TCM doctors, herbalists, holistic medicine practitioners, and acupuncturists often rely on the Zan Fu Organ Theory when diagnosing and treating a patient. Organ structure, function, disease and/or pathology ( zang or fu) is taken into consideration. The TCM practitioner can “pinpoint the root cause” of a disease or illness based on the patient’s external symptoms and signs which relate to a particular zang or fu organ.

Each organ in the Zang Fu Theory can either have an excess, blockage, or deficiency of Qi energy. TCM practitioners will often first look to the zang organs in order to diagnosis excesses or deficiencies. In order for there to be optimum health, there must be balance and harmony between the zang and the fu organs, including how they relate and react to each other. When illness, disease, or imbalance is diagnosed, TCM practitioners have many different modalities at their disposal in order to restore balance and harmony. In this sense, the Zang Fu theory is very similar to the theory of Yin and Yang: everything is interconnected and must be in balance and harmony.

In the Zang Fu Theory, there are five zang and five fu organs. Each of the five organs has a corresponding element and meridian. Because Zang Fu is a theory or concept and not hard science, some practitioners have different opinions and list the Pericardium and/or the Triple Burner as part of the Zang Fu Theory, even though neither is actually an organ.

Zang organs are yin (passive) and govern both the body’s physical and mental states. They also store Qi energy. Every zang organ has a corresponding fu organ which possess yang (active) energy. Fu organs govern the exterior of the body and deal with food and waste transforming and elimination.

Below are five zang organs with their corresponding fu organs (zang organs are listed first):

• Lung - Large Intestine

• Spleen - Stomach

• Liver - Gallbladder

• Heart - Small Intestine

• Kidney - Bladder

In TCM, the Spleen is mainly responsible for digestion. Whereas, in Western medicine, the spleen, for example, is responsible for filtering blood. As you notice, Spleen in TCM is capitalized. That is to differentiate it from the spleen in western medicine. Another example is the heart. While the heart functions in both TCM and western medicine by pumping blood throughout the body, in TCM, the Heart rules the spirit. In this context, spirit refers to a person’s “mental, cognitive and intellectual abilities”. In other words, their mental acuity. TCM and western medicine just have two different ways of looking at what the organs do. One is not superior, they are only different.

You may wonder how all this relates to Tai Chi and Qigong. Bill Douglas (author and founder of World Tai Chi and Qigong Day), considers Tai Chi as a “daily tune-up” of the body’s energy flow. Both Tai Chi and Qigong massage the internal organs by stimulating acupressure points through movement. The gentle, deep breathing relaxes the mind as well as the body. Western medicine has come to realize that the mind has a strong connection with the health of the body. In addition, both Tai Chi and Qigong increase flexibility and balance, which in turn has a positive effect on the Zang Fu organs as well.

Even though TCM and western medicine look at the body in different way, it makes sense to consider both on your journey to improved health and happiness.

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The Chinese Art of Feng Shui

You may wonder what Feng Shui has to do with Tai Chi and/or Qigong. Actually, the concept is very similar. Tai Chi and Qigong help to move the Qi throughout your body, opening blockages and stagnation. Feng Shui does the same. Instead of moving Qi through your body, it moves Qi energy throughout your home and/or office space. In other words, it helps improve the balance and harmony between you and your environment

Feng Shui (pronounced fung shway) is an architectural style, also known as Chinese Geomancy, developed by the Chinese thousands of years ago. Feng Shui means “wind and water” and is based on the belief that Qi (life energy) flows through all things. By balancing the universal force (wind) with the earth force (water), optimum health and fortune is said to result. Because Feng Shui affects the way energy moves through your home or business, it makes sense that clutter or bad design would have a negative effect or blockage.

Have you noticed that some restaurants, particularly Asian, have fish tanks. Designers, particularly in the Western world, often use water for decorative purposes. However, scientists are now finding that water in architecture is functional as well because running water produces negative ions, which balance out the positive ions. Positive ions often cause allergies, as well as some physical and/or psychological discomfort..

Just like in your body, Qi can get stuck and blocked. In a home or office, it can accumulate on objects, or flow in through a door and then out through a window. The goal here (like in your body) is to gently keep the Qi flowing. In a home, Qi flow can be blocked by messy spaces and clutter. We are even talking about garages, closets, foyers, bathrooms, and more. Removing clutter and straightening messy areas should be one of your first priorities. It’s a simple solution.

According to famous fine art photographer, Gray Malin, the three most important rooms in your house are the bedroom, kitchen, and bathroom. They are the most connected to your health and internal energy. So these would be a good starting place. The idea here is to design your space and your possessions and furniture to be in harmony and balance with natural energy flow.

Although the philosophies of the several schools differ, Feng Shui practitioners usually use Bagua (areas of your life) energy maps to analyze your environment. They also typically use the Five Elements to balance interior environments. Some of the tools used by Feng Shui practitioners(which you can use yourself) are:

• Color: Color balances the Five Elements, it also adds content to our cultural, emotional, and physiological lives. Contrasts in color in a room can help to balance Yin and Yang. While some colors are soothing, others are energizing.

• Sound: Sounds, particularly music, reduce stress and soothes. Sound connects us to others in our home or office. Relaxing sounds could be as easy as adding an indoor water fountain.

• Lighting: Lighting, particularly natural or full spectrum bulbs increases Qi in our home or office, as does open windows, candles, and fireplaces. Sunlight is energizing.

• Art: Art placement is important. While all art enhances Qi, it should be positive and reflect positive feelings. Depressive art will not generate positive Qi.

• Things That Grow: Plants and flowers are part of our natural world, although silk plants can be used where light is limited. With plants or flowers, colors and shapes should correspond to particular elements. This is another way to combine both live plants and color to your environment.

• Water: As stated earlier, aquariums, fountains, etc. stimulate Qi flow. They also bring sound into your environment.

• Wind Objects: Flags, chimes, mobiles, etc. attract Qi. Again these do double duty by adding sound.

• Mirrors/Crystals: Mirrors, crystals, shiny and metal accents can be used, especially if there are structural issues or lack of light in a particular area.

Some think that Feng Shui is just another type of interior design. There are those who call Feng Shui a pseudoscience, think it is only for the rich who can afford interior designers, and/or a scheme for designers to get rich. It is actually much more than that. Plus, there is much that you can do to improve the energy flow in your home on your own.

We’ve all heard that a “cluttered desk means a cluttered mind”. Recently, a campaign to de-clutter your home has spawned numerous books and videos. People are urged to only surround themselves with things they love. Fits very well with the concepts of Feng Shui, doesn’t it?

As we face more time at home because of the pandemic and eagerly look forward to a new year, we have a perfect opportunity to re-think the placement of objects in our home and environment. Do a little or do a lot. It’s up to you.

Feng Shui may just be what you need to smooth your journey, during these turbulent times and economic downturns!

Is Mulan a Legend or a Tai Chi Form - Part 2

As we discussed in Part I, the Mulan Quan forms were created by Madam Ying Mei Feng and consist of a Basic Short Form, Long Form, both a Single and a Double Fan Form, and a Single and Double Sword Form. The Mulan Quan forms are often known as the “Royal Secret Boxing of Tang Dynasty” and/or “Sky-flying technique of Dunhuang”. As the Mulan Quan forms gain popularity, there have been competitions and exhibitions in both Asia and the United States. Presently, work is being done to bring Mulan Quan to the Olympics.

Mulan Quan is recommended for many things including obesity, sleep issues, cardiac problems, stroke rehabilitation, as an adjunct to cancer therapy, and for back problems (particularly lower back). According to Bill Douglas, co-author of The Complete Idiots Guide to Tai Chi and Qigong, Tai Chi Masters state that “You are as young as your spine is flexible.” Mulan Quan is also used as a physical therapy in some hospitals in China and as an adjunct therapy for emotional problems and issues.

Descriptive posture names,such as “Purple Swan Tilts Its Wings”, help the practitioner visualize and execute a particular movement. While the movements are derived from Tai Chi “boxing”, aspects of Chinese Folk Dance and some gymnastics have been incorporated. It is easy for observers to recognize the Tai Chi movements. Other movements are very ballet like. Certain other movements are quite athletic and require strong limbs. Together, Mulan Quan movements express both the delicate nature, as well as the strength of the practitioner.

Most Tai Chi forms (including Mulan Quan) start with some type of preparation stance to help calm and focus the mind and body. All Mulan Quan forms strengthen and enhance the flow of Qi throughout the body. Many of the movements require strong knees, and legs, particularly the thighs, although they can be modified for those with hip, knee or ankle problems.

Mulan Quan Basic Short Form consists of 24 movements that are both beautiful and powerful. Each movement, like all Tai Chi forms, flows into the next. The rotations of the upper and lower body joints improve balance, flexibility, and provide a sense of tranquility. Shoulder joints and hip sockets are also rotated in order to release some of the stress carried there. Other movements tone, loosen, and exercise the entire body.

Mulan Quan Fan Style: There are two fans styles, single or double. As with the Mulan Quan Basic Short Form, in the Fan form, arm muscles and joints are being exercised. As the body shifts from the Dantian, the entire body is being toned and loosened, while the movements enhance and improve good posture. This form is visually lovely and an excellent outlet for self-expression, as well as a way to improve self-esteem.

Mulan Quan Sword Style: The Sword Form best demonstrates the subtle power of Mulan Quan. The Sword Form loosens and lengthens the body from top to bottom. Muscles, including the abdominals, are toned, while flexibility and balanced are improved. There is also a Double Sword Form, which even further demonstrates the power and grace of the practitioner.

Unfortunately, even though there are numerous videos available on YouTube and DVDs for sale, information and documentation on the Mulan Quan forms is very limited. My extensive research turned up no scientific studies and little information other than the history of the form.

Check out a few of the videos. Some are quite lovely and others are mediocre. Mulan Quan is a unique Tai Chi form and truly needs to be seen in order to appreciate the intricate movements and the beauty of the form. And, who knows, it may soon achieve Olympic sport status!

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Is Mulan a Legend or a Tai Chi Form?

Actually, it’s both!

By now, just about everyone has heard about or seen the Mulan movies. Mulan is a legend that’s been popular throughout Asia for hundreds of years. While the legend most likely came to be during the 4th Century CE, the original “The Poem of Mulan” dates to the 6th Century CE. The tale has been retold and embellished (as legends tend to be) many times throughout the centuries, and many movies have been made depicting Mulan’s character. At one point, the surname Hua (meaning flower) was added to the male name Mulan. And while whether Mulan was a real person or not has never been verified, the legend has encouraged countless women to come forward and actually fight for their cause.

The Mulan Quan (quan meaning “fist”) martial arts form was created by Shanghai’s Madam Ying Mei Feng. It is is derived from Hua Chia Quan, an ancient and nearly extinct form. Ying Mei Feng was impressed with and inspired by Hua Jia Boxing, which incorporates Qigong’s breathing and Yin-Yan theory. She researched Tai Chi Boxing principles, Qigong and Chinese martial arts for ten years before she published her Gongfu martial arts form for women. In 1998, she named her martial arts form Mulan Quan after her childhood hero, although it is pretty obvious that it is not based on Hua Mulan’s own fighting style.

People are attracted to Mulan Quan’s beautiful, graceful, ballet-like movements, which provide a means of self-defense and personal improvement. It encourages strength, while building confidence, and many women who practice Mulan Quan not only find themselves more relaxed, stronger and more flexible, they also become fit and trim. And even though Mulan Quan promotes feminine power and strength, it is also a great form for men. Just as the Yin Yang represents a balance of complementary and opposing aspects, men and women must share both Yin and Yang aspects in order to achieve health and harmony.

Like Tai Chi, Mulan Quan movements are generated or initiated at the waist (Dantian) level, with the extremities expressing and following. The movements assist Qi in flowing through the body, while the turning, rotating, stretching, and bending at the Dantian stimulates circulation (both cardiovascular and pulmonary), strengthens and supports the back, and increases stability. Subsequently, Mulan Quan is recommended for many chronic illnesses and medical problems, and has become very popular in China, Japan, Singapore, Europe, and more recently, the United States. Unfortunately, there are a limited number of qualified instructors in the world today.

This is a form that needs to be seen to be appreciated. There are many good examples of Mulan Quan forms on YouTube.

In Part II, we will take a closer look at the different Mulan Quan forms: Basic Short Form, Long Form, Sword Styles, and Fan Styles.

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What is External Qigong?

External Qigong is the oldest therapeutic modality of Traditional Chinese Medicine (TCM), and focuses on the root causes of illness, including emotional, mental, or physical changes. External Qigong is also known as Medical Qigong or External Qi Emission Therapy. In ancient times, External Qigong was performed by trained Qigong masters, therapists, shamans or monks. The goal of the External Qigong practitioner is to assist the natural healing power of our bodies to attain balance and harmony.

There seems to be a renewed and growing interest in energy healing today. It may be a result of the tumultuous times we live in and increasing stress as a result of the current pandemic. There are at least 10 other forms of energy healing, including reiki. People whose illnesses do not respond to other therapies often seek out Qigong therapists.

It takes years to become a competent, effective Qigong healer or therapist. Practitioners are believed to have the ability to control Qi and, therefore, have the ability to emit Qi in order to heal others. These practitioners are required to have extensive knowledge of anatomy, physiology, and pathology, They must also use their intuition along with their knowledge. A balance of knowledge and intuition is essential in order to become a great healer.

Energy blockages keep parts of the body from being nourished and Qi deficient. As well, Qi that flows too quickly can cause organ exhaustion and degeneration. External Qigong sessions, while non-invasive, release muscular tension, clear energy blockages, and eliminate deficiencies to allow Qi to flow smoothly. Eliminating deficiencies and blockages also relieve stress, and pain, resulting in a sense of well-being and peace of mind.

External Qigong sessions are one-on-one, usually 60-90 minutes in length, tailored to the patient and their medical diagnosis. The patient is usually fully dressed, and can be lying down or sitting in a chair. Depending on the practitioner, they may have other requirements when it comes to jewelry or clothing. Some practitioners offer distant sessions for individuals who live many miles away.

All treatments, whether in-person or distant, address the internal organs and meridians in order to open blockages and improve Qi flow. Clients may or may not actually feel the Qi flow in their bodies during sessions. The practitioner hands are usually above the patient’s body, however, some use touch, massage, or acupressure in order to regulate and balance blockages or deficiencies. Other practitioners may use objects, metals, stones, fire cupping or auricular ear seeds in order to reach certain areas of the body. Depending on the practitioner, patients be given specific Internal Qigong exercises in order to for the healing to become permanent.

From a scientific point of view, there is little to no evidence of the effectiveness and actual healing effect of External Qigong. Research in this area has been difficult because conducting a study that is reliable, double-blind, random, placebo-controlled, without bias is just about impossible. The main issue is that Qi is invisible and the practitioner is in control of whether or not Qi is actually being conveyed or not. Then there is the question of a placebo effect on the patient. Unfortunately, unlike Internal Qigong, no reliable study could be found in published literature.

Just because solid, scientific research is not available, doesn’t mean that it doesn’t work or that benefits are not derived. There are numerous testimonials from clients/patients reporting on the many positive physical and mental effects received from External Qigong.

Bottom line: just like choosing any instructor or practitioner, do your research, check the practitioner’s education, reputation, etc. Once you are comfortable with your choice, why not give a session a try!

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Traditional Chinese Medicine - Part II

In Part I, we discussed some specific treatments of Traditional Chinese Medicine (TCM). In this blog, we will discuss three important theories in TCM.

The Theory of Yin and Yang

As we discussed in my previous blog, Yin-Yang represents balance; complementary, but equally important opposing forces. Yin relates more to the internal aspects (organs) of the body, while Yang relates more to the external aspects (skin and muscles).

Here are some examples of the different natures of Yin versus Yang:

• Yin organs store and nourish substances of the body, such as Qi, blood, Jing, body fluids and the mind.

• Yang organs transform these substances through different bodily processes.

• Yin cools the body and is more winter in nature.

• Yang warms the body and is more summer in nature.

• Yin lets us rest, while Yang helps us move.

• Yin is night, dark, cold, feminine, negative.

• Yang is day, light, warm, positive, male.

The most important thing to understand is that Yin and Yang must be balanced in order to maintain good health. When either Yin and Yang are out of balance, health changes or sickness can occur.

The Theory of Qi (Energy or Vital Force)

As explained in my blog on Qi, Chinese medicine and martial arts are based on the underlying principle of Qi energy. TCM achieves a natural, healthy state by adjusting imbalances in Qi circulation through the use of Qigong, Tai Chi, herbology, food therapy, and acupuncture.

Types of Qi differ depending on the source, role, and location in the body. Primordial Qi is Qi acquired at birth from one’s parents, and is different from Qi acquired throughout one’s life. There can also be deficiencies in Defensive Qi, the Qi that helps to keep out unwanted microorganisms. A deficiency may result in susceptibility to infections, especially in the respiratory system. There is also a deficiency in which Qi is not moving property. There can even be a Qi rebellion where it flows in the wrong direction.

The Theory of The Five Elements

Examples of the interconnection between the five elements in TCM.

The Five Elements represent elements in nature and in the body. Each element represents an organ or organs. The elements are Earth, Metal, Water, Wood, and Fire. Each of the elements is connected to an organ(s), season, color, a direction, a stage of growth, etc. The elements help us to understand how we relate to our environment and the natural world. They indicate how our body systems and structures are interconnected.

In TCM, it is believed that in each person a certain element is dominant. However, that element usually changes at different stages in a person’s life. Once the dominant is discovered to be out of balance, TCM practitioners can design a treatment plan to help restore harmony and balance in the body.

Earth

Earth houses the spleen and the stomach, and corresponds to late summer. These organs are particularly sensitive to dampness, and are associated with digestive symptoms and weight imbalances. This element is also associated with sweet taste, the color yellow, and feelings of worry.

Metal

Metal houses the lungs and large Intestine, and corresponds to autumn, which is when Yang transforms into a subtle form of Yin. Autumn is considered a dry climate which makes these organs very sensitive to dryness. Metal is associated with symptoms such as cough, fatigue, constipation, and respiratory conditions. This element is also associated with a pungent taste, the color white, and feelings of grief.

Water

Water houses the kidneys and bladder, and corresponds to winter. During winter, Yin dominates over Yang. Because Winter is cold, it is a time for rest and a time to conserve energy. The kidneys and bladder are affected by coldness. This element is also associated with a salty taste, the colors blue and black, and feelings of fear.

Wood

Wood houses the liver and gallbladder, and corresponds to spring. Spring is a windy climate, and the Liver and Gallbladder are affected by the wind. Spring is also considered a time of rebirth. The element Wood is associated with a sour taste, the color green, and feelings of anger. Imbalances in Wood is thought to cause headaches, high blood pressure, and irregularities in the menstrual cycle.

Fire

This element houses the Heart and Small Intestine, Pericardium and Triple Burner (San Jiao) and corresponds to summer. Summer has sunshine and a hot climate. Fire’s organs are sensitive to heat, and is associated with a bitter taste, the color red, and feelings of excitement or energy. Imbalances in Fire causes excessive sweating, anxiety, agitation and more.

TCM versus Western Medicine

TCM and Western medicine are different but complementary approaches towards restoring health and wellness in a person. Western medicine looks at what is causing illness and curing it, and may be more effective at treating acute problems and medical emergencies. TCM focuses on diagnosing and preventing imbalances and restoring balance when necessary. In China, TCM and Western medicine are often combined, resulting in a better outcome for the patient.

To help ensure coordinated and safe care, be sure to tell all your health care providers about any Western medicine or complementary or integrative health treatments you are currently undergoing.

Traditional Chinese Medicine - Part 1

Traditional Chinese Medicine (TCM) is an ancient, comprehensive, complex, and holistic system of health and wellness. Although Chinese medical texts date back to around 300 BC, key aspects of TCM emerged as early as the Zhou Dynasty in 1000 BC. While Western medicine focuses on disease, and looking at the different body systems that cause disease, TCM, takes an approach, based on balance, harmony, and energy. TCM also may provide perspective into lifestyle factors that influence your health.

Most people recognize TCM as a three-pronged approach: acupuncture, Tai Chi/Qigong, and herbs. Let’s look briefly at these before we look at the treatment methods included in TCM.

• Acupuncture - The goal of acupuncture is to promote and restore the balance of energy. There are a wide range of benefits from treating emotional disorders, digestive complaints, neurological problems, respiratory conditions, pain syndromes, as well as addiction, fatigue and overall well being. Very fine needles are placed in the skin at specific points to release the body’s natural painkillers. Very few complications from acupuncture have been reported, and those reported were the result of the use of non-sterile needles and improper delivery of treatment. This is why you need to be sure that an acupuncturist is properly trained, an licensed or certified.

• Tai Chi and Qigong - These exercises consists of slow gentle movements, with a focus on relaxation, meditation, and breath with a goal of improving balance, relieving pain relief, and improving quality of life.

• Herbs - Like acupuncture, herbal therapy addresses unhealthy body patterns and can restore balance and strengthen your resistance to disease. Herbs can help with colds, fatigue, sinus issues, digestive issues, insomnia, and pre-diabetes, as well as reduce the side effects of cancer treatment..It is estimated that 1 out of 5 Americans already use herbal therapy, including teas, powders, and capsules. Again, it’s a good idea to consult your doctor before you start, and always look for an herbalist who is trained, licensed and willing to work with your doctor.

Now let’s look at some of the lesser-known elements of TCM:

• Cupping - Cupping is a method of acupressure which creates a vacuum on the patient’s skin to eliminate stagnant blood and lymph, in order to improve the flow of Qi. It can be performed on the back, neck, shoulders, or other musculoskeletal areas. There may be some painless bruising which can be reduced by gentle massage.

• Moxibustion - Moxibustion involves burning dried mugwort near the skin on points of the body to warm meridian points, stimulate circulation, and improve smooth the flow of blood and Qi.

• Nutrition - TCM practitioners will develop unique dietary recommendations for each patient, based on what his or her body needs to thrive.

If you are curious and think you might want to try TCM, start by checking with the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM) for more information. NCCAOM certification or licensure is used by all states, except California, which has its own licensing examination. Unfortunately, South Dakota, Oklahoma, and Alabama, have no licensure requirements.

On your initial visit, a thorough history will be taken, and the practitioner will listen to your concerns, as well as note your demeanor, movement, voice, bodily sounds, and complexion in order to begin to identify imbalance or Qi blockages. In addition to common elements of physical examination, the practitioner will also examine your tongue, palpate and observe your skin, and examine your muscle tone. I personally found the history taking more detailed than I have experienced in Western medicine. Additionally, the appointment seemed less rushed, atmosphere less clinical and more calming, and the practitioner listened more intently. Based on his or her findings, the practitioner will prescribe whatever treatments deemed necessary to return your body to harmony and to balance your flow of Qi.

You may wonder how Western medical practitioners feel about TCM. Of course, one of their major concerns is whether TCM is safe and effective. Unfortunately, this is largely due to the lack of solid, compelling research. However, interest in TCM is increasing and many ERs and leading health care centers, including Mayo Clinic, Cleveland Clinic, and Johns Hopkins, have started to offer TCM.

One word of caution: When seeing a TCM practitioner, do not abandon treatments and medications prescribed by your Western practitioner without a discussion.

In Part II, we will look at three very important theories in TCM: Yin-Yang, Qi, and Five Elements.

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Empty versus Full Foot Stepping in Tai Chi

A beautiful Tai Chi form is dependent on graceful, nimble, light, and solid footwork. We are constantly transferring our weight back and forth, from foot to foot, by alternating which moves, and which holds the weight. That’s a lot movement, and the only way to ensure that footwork is not wobbly or clunky is to clearly understand empty and full, which Master Yang Chengfu (1883–1936) called the first fundamental of Tai Chi Chuan.

The full foot is considered Yin, because it is solid, stable and unmoving. It is also rooted into the Earth. The empty foot is Yang, because it is active and able to move freely like the air. The Dantian should always be over the full foot when the other is empty. Once you are clear on this important principle, and conscious of how one becomes the other and vice versa, you will (hopefully) never again move on a full leg or balance on an empty one.

Start by shifting your weight back and forth slowly, from one foot to the other, with one foot slightly in front of the other. Feel the sensation of weight pouring, like sand, from the full leg to the other, as one leg empties and the other fills. As you shift your Dantain from the full foot to the empty one, sink your body weight, and your Qi, into the full leg until the empty foot has no weight on it. Though it doesn’t have a proper name, teachers often call it empty step.

Once your foot is empty, you can safely pivot. To test if your foot is truly empty, you should be able to lift that foot without jerking, repositioning your body or falling. Everything above the waist should feel light and fluid, while everything below the waist should feel full and heavy. Sinking the Qi also promotes blood and energy circulation, while removing chronic tension from your daily movements.

When you step with an empty foot, you should feel your foot rooted to the ground below and determine whether or not there is stability. If the ground doesn’t feel stable, you should move your foot to another position before you commit. Notice when you walk that your legs transition by shifting weight back and forth; from full to empty. Keep this in mind as you move through your form. As you become more comfortable with the principles of empty and full, begin feeling it in your arms and the rest of your body. It is more subtle than you might expect.

Of course, in Tai Chi, you are constantly shifting between empty and full. For example, in bow stance, the front leg is 70% full and the back leg is 30% full. In a back follow step (Sun form), your front foot will be about 90% full and your back foot about 10%. The opposite is true in a front follow step. Of course, none of these stances are static, because you are constantly shifting and moving the weight from Yin to Yang and back.

Tai Chi is a safe exercise for people of all ages and physical conditions when it is done correctly. In order to protect our knees and joints, we always move our weight off a foot before we reposition it. Only then do we place weight back on it. Unfortunately, I often observe students moving the upper portion of their bodies, but not emptying the moving foot of its weight before they pivot or step. This is a good example of “controlled falling.”

It might sound complicated, but try it. Anyone who can walk can learn to differentiate between empty and full.

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Breast Cancer Survivors - Part 2

In my previous blog, I discussed symptoms and side effects following breast cancer treatment, a time during which survivors are often left with emotional, as well as physical scars. Now let’s take a look at what happens to breast cancer patients during and after treatment, and how Qigong can help survivors make peace with their bodies, restore the mind-body connection, improve cognitive function, and lessen pain.

In the eyes of Traditional Chinese Medicine, breast cancer, like any disease, is considered an energetic imbalance. Energy must flow freely through meridians in order to achieve the best possible health. Energy moves freely through meridians, including in the breast area, and energy stagnation may lead to calcification, cysts and breast lumps. Qigong stimulates energy flow through key energy pathways running through the breast area, so these physical issues can be dispersed.

In other words, healing comes from the inside-out.

After many studies, it is clear that interventions involving movement added an additional dimension to healing by directly addressing the physical body. Breast cancer survivors re-discovered their body’s abilities and strength, while at the same time became aware of the connection between movement and emotional states.

A study published in 2019 compared treating breast cancer survivors with gentle exercise, support, and Qigong. Cognitive function and stress reduction improved most for the Qigong group. A 2020 qualitative analysis of breast cancer survivors had participants perform the Eight Section Brocades for 12 weeks. Face-to-face interviews were conducted at the beginning and end of the study, and a few major themes arose:

• Survivors were able to reconnect the mind and body and lessen their pain.

• Qigong helped the survivors make “peace with their bodies” and move towards acceptance and confidence.

• Qigong helped survivors become more aware of emotions expressed through physical sensations. Some survivors mentioned that they had never been able to meditate before, but were able to almost immediately with the Brocades.

• Because the Brocades emphasize upright posture, survivors were able to develop an internal sense of balance and good posture, as well as stop slouching.

• Qigong made survivors feel “unstuck” as they learned to move (physically and emotionally) and release tension.

And perhaps most importantly, survivors enjoyed practicing as a group and learning that they were not alone!

Prior to the intervention, survivors stated they had concerns about cancer recurrence, and some mentioned the “roller coaster” of breast cancer treatment. Survivors wanted to feel whole again. Interestingly, the disconnect with their bodies usually started with living through the diagnosis and treatment where emphasis was put on surgical procedures, medications, and diagnostic tests. During this time, survivors did what they needed to do simply to survive. The Brocades intervention gave them a different perspective, and allowed them step back from the so-called cancer “lens.”

As a survivor, I can attest to this mind-body disconnect during radiation treatment. The medical staff was wonderful, but so focused on the technical aspects of the treatment, I mentioned to my husband that I felt like a car with multiple mechanics working under my “hood.”

Whether it is Tai Chi or Qigong, breast cancer survivors can benefit in many ways by practicing mind-body exercises. The Brocades may be an appropriate intervention, and early on in the treatment process, because there is less physical movement and is a bit easier to learn. There is truly no downside!

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Can Tai Chi Help Breast Cancer Survivors?

Breast cancer is the most commonly diagnosed cancer and the leading cause of cancer-related mortality in women. Though long-term survival rates are steadily rising, patients continue to face persistent symptoms and side-effects after diagnosis and treatment. These may include fatigue, cognitive problems, depression, anxiety, sleep problems, and pain, all of which may persist for many years, negatively impacting quality of life.

Unfortunately, it is common for patients to decrease their physical exercise after diagnosis and during treatment. In addition, while studies have found that exercise does increase after treatment, it seldom returns to pre-diagnosis levels. Furthermore, traditional modes of exercise (e.g., walking, cycling) are usually prescribed, but long term adherence rates tend to be quite low.

Studies done at the Wilmot Cancer Center compared psychosocial support to Tai Chi, and found that Tai Chi was more successful in improving survivors’ self-esteem and quality of life. The 2006 study also compared functional improvement, and found that survivors practicing Tai Chi improved heart and lung function, muscular strength, and flexibility when compared to the psychosocial support group. The Tai Chi group even experienced a slight reduction in body fat!

A 2008 study compared the efficacy of Tai Chi intervention with a psychosocial control group (which included traditional exercise) on aerobic capacity, muscular strength, flexibility, and quality of life. The Tai Chi group demonstrated significant improvement in all of these areas, while the control group showed declines in aerobic capacity, muscular fitness, and quality of life. In addition, the Tai Chi group’s adherence and attendance was excellent compared to psychosocial and exercise programs.

An extensive meta-analysis and systematic review of almost 900 breast cancer survivors showed that Tai Chi had positive effects on quality of life, pain, shoulder function, arm strength, anxiety, and fatigue when compared with non-exercise therapies.

Even though some study sample sizes were small, research suggests that Tai Chi has a positive physical and mental effect on survivors of breast cancer, however, additional research is warranted regarding the efficacy of Tai Chi for improving common side effects associated with cancer treatments, such as depression, anxiety, distress, and sleep disturbances. Researchers also suggest developing a Tai Chi exercise program for breast cancer patients, while they are undergoing treatment.

Before beginning Tai Chi, breast cancer survivors should consult their physicians, as well as consider the following:

• Start slowly and learn the postures. If you don’t understand, ask your instructor.

• Don’t overdo it. Know your limits, and rest if/when you need to.

• Know when not to practice (e.g., if you have an infection, temperature, etc.)

• Always alert your instructor regarding your condition, so s/he can make modifications.

Finally, women have indicated that during breast cancer treatment, they felt a disconnect between their mind and body. More about that in a later blog, but for now, just know that Tai Chi is a mind/body exercise that can re-establish that missing connection!

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What is Silk Reeling? Part 2

In What is Silk Reeling? Part 1, we discussed how silk reeling got it’s name, it’s focus, and the benefits of incorporating it into your form.

So how do you learn to incorporate silk reeling spiraling energy into your form?

As you might expect, to successfully incorporate silk reeling, you must first learn, and become comfortable with, the principles, posture, and movements. Once you’ve accomplished that, you will begin to relax your mind and body, and have greater control over your breath. Subsequently, you can incorporate them into your practice. For example, ensuring your arms maintain a curve throughout the movements.

Here are some principles and postures to keep in mind in order to practice most effectively:

• Keep your mind calm.

• Touch the tip of your tongue to the roof of your mouth, just behind your teeth

• Keep your head up, with your chin tucked slightly, body upright and tension-free, while keeping your chest relaxed.

• Use your peripheral vision to focus on your arms when you lower them, in order to keep your body from leaning forward and/or your head from dropping..

• Keep your shoulders relaxed, and try not to raise them when moving your arms

• Keep your elbows dropped below your armpits and below your hands, especially when your arms arc away from your body.

• Move from your Dantian to shift weight, and always keep your knees slightly bent.

• Rotate your torso instead of letting your hands cross over your sternum.

• Focus on keeping your arm and leg movements circular.

• Focus on slow, smooth movements, like moving against slight resistance.

• Maintain natural, quiet breathing in conjunction with your movements.

• Always remember that when one body part moves, all parts move!

According to Master Chen Zaopai, Tai Chi Chuan is silk reeling when movements contain spiraling energy.

Silk reeling can be complex and physically demanding, and it takes practice in order to understand it and incorporate it into your Tai Chi practice. However, it is certainly worth the effort. If you want to go beyond the basics, which themselves are valuable, find an instructor who specializes in silk reeling. Another option is YouTube videos, but be aware that, like instructors, videos can range from great to very poor!

Either way, it is best to incorporate the above principles and postures into your Tai Chi routine first. You will be pleasantly surprised how they will take your Tai Chi to the next level!

What is Silk Reeling? Part 1

If you have practiced any traditional Tai Chi forms, you more than likely have heard about silk reeling. It sounds mysterious, which is unfortunate because the movements are repetitive and fairly simple. In fact, observers often assume the exercises are basic, even unimportant. However, most Tai Chi experts agree that mastering silk reeling is necessary in order to take your Tai Chi to the next level.

Silk reeling (also known as Chansulin) refers to a set of neigong movement principles expressed in traditional Tai Chi, particularly in the Chen and Wu styles. It is sometimes referred to as a spiral force. Grand Master Chen Zhaopi considered it necessary to help students more easily grasp Tai Chi’s spiraling and rotational movements, as well as to build internal strength and help students understand that “all movements are circular, with no sharp angles or flat surfaces, no deficiencies or excesses.”

The phrase "reeling the silk from a silkworm's cocoon" is drawn from the spiraling and twisting movements of the silkworm larva as it wraps itself in its cocoon, and should help you visualize the movements and sensations of reeling the silk. Actions should be smooth and continuous in order to successfully draw out the silk, and movements should be long, with slight tension, and possess both hard and soft energy. Silk reeling exercises involve the entire body, and though the movements are twisting, they can’t be performed too fast, lest the silk break. However, if they are performed too slow, the silk will stick together and tangle.

Silk reeling is the principle method of movement for Qi circulation from the Dantian to the extremities and back. Its focus is to achieve whole-body movement by coordinating all parts of the body: when one part moves, all parts move. The Dantian is the body center, consisting of abdominal muscles attaching to the hips and lower spine, and when the Dantian moves, the whole body moves. The goal is for all movements to originate from the Dantian. Silk reeling energy unifies the body and connects the energy throughout the body with the Dantian.

Whole-body movement is achieved when:

• The hips control the legs,

• The chest controls the arms,

• The Dantian controls the hips and chest, and

• The torso and limbs twist, spiral, and rotate as a unit.

According to Grand Master Chen Zhaopi, silk reeling energy is present in all Tai Chi movements when practiced correctly. Thus, all the movements contain spiraling energy. Because this spiraling energy is hard to maintain throughout an entire form, silk reeling exercises allow us to practice creating this energy by doing repetitive movements until they become second nature. At that point, we insert them back into the form.

Silk reeling will also get you in touch with your internal energy and help you identify elements of your form that need focus or correction. There are many other benefits of silk reeling movements, including loosening of joints, increasing whole body power and relaxation, so it’s easy to understand why silk reeling energy is essential to the practice of Tai Chi for health and for martial arts.

In Part 2, we will look at some methods for learning, practicing, and incorporating silk reeling into our Tai Chi form.

Tai Chi and Tinnitus

Tinnitus (also spelled tinnitis) is the perception of noise in the ears, without an external cause. Tinnitus is not just ringing in the ears; it can be the sound of rushing water, buzzing, squeals, or even the sound of jet engines. It is a subjective, common condition, affecting 15 to 20 percent of all people. Tinnitus is actually a symptom of some underlying condition, including age-related hearing loss, ear injury or a circulatory system disorder. Unfortunately, the root cause of tinnitus can’t always be identified.

Tinnitus can significantly impact quality of life, as it can lead to fatigue, stress, sleep disturbances, concentration and memory problems, anxiety, depression, and irritability. Fortunately, there are methods that may help eliminate, or least diminish, the noise. Because flare-ups are often caused by stress, relaxation techniques such as Tai Chi, Qigong, meditation, and yoga, are often recommended. Even 15-minutes of relaxation can boost your mood and hopefully lower the volume on your tinnitus. Also make sure you’re getting enough rest, as sleep deprivation can aggravate tinnitus.

Qigong is a mind/body exercise that uses movement, breath control, and meditation to achieve a harmonious balance of mind, body and spirit. Best of all, it has been shown to be beneficial for people suffering from tinnitus. A 2019 study sought to determine the effect of Qigong on subjects with tinnitus. The Qigong group experienced significant reduction in the severity of their tinnitus compared to the control group, indicating that it could be a useful in patients with tinnitus. This was found to be especially beneficial for those with somatosensory tinnitus, which is a tinnitus sub-type, where the cervical spine (neck) or temporomandibular (TMJ) area causes or changes the patient’s perception of the tinnitus. The Qigong group reported satisfaction with the Qigong intervention. The positive effects of the intervention lasted for over 3 months.

Given its similarities to Qigong, it shouldn’t be surprising that Tai Chi can help mitigate tinnitus symptoms. Researchers at The Centre in Colchester (UK) introduced select Tai Chi moves to students with tinnitus and their hearing therapists. Some of the students reported their tinnitus disappeared while practicing, while others stated Tai Chi reduced their tinnitus to the point where some actually forgot they ever had the condition.

While neither Qigong nor Tai Chi are going to “cure” your tinnitus, it is likely that they will reduce or eliminate some of the symptoms. In addition, both Qigong and Tai Chi have a vast number of health benefits, both mental and physical.

Isn’t it worth a try?

Tai Chi Cane Form

Originally, there were no weapons in the Tai Chi Chuan system. Weapon forms and techniques were added over the years, so we now have swords, spears, knives, staff, sticks, fans, and even walking canes.

The walking cane is actually a very practical weapon, as canes are usually associated with being “elderly” and “frail.” However, canes have uses, and are certainly more than a crutch. Think of a cane as an adaptable, powerful, and portable tool for exercise, health, rehabilitation, and self defense.

Canes can be simple or ornate. Also called walking stick, they are often wooden, although plastic, steel, aluminum, and rattan are also options. They typically extend from the bottom of your feet to your hip socket, or perhaps your navel, usually 30-42 inches long.

Tai Chi Cane Form (one of many)

Unfortunately, though there are many forms, not many schools teach them. Some cane forms include isometric, isotonic, stretching, and self-defense exercises. These are fairly easy to learn, and are efficient for muscle toning and flexibility, as well as to improve health. Powerful strikes, leaps, jumps, and low stances are seldom seem, which makes cane forms suitable for fit people over the age of 50. 

When first learning a cane form, begin with a slower, deliberate, less vigorous form in order to help the body adapt. Keep in mind that some fast and vigorous forms can be performed in a slower, more deliberate fashion. 

Here are a few general cane practice rules:

• Perform warm up exercises before practicing with the cane

• Practice using both the right and the left hand

• Imagine you have a dangerous opponent and you are defending yourself

• Keep your “free” hand in the middle of your chest

• When performing defensive techniques, step backward

• When performing offensive techniques, step forward

• Keep the body erect with the head up

• Use wide angle vision

• Practice, practice, practice!

When holding the hook end, you can use the cane’s tip and body for blocking, striking, and poking. When holding the tip end, the cane hook is for pulling the opponent's neck, arms, and legs. The cane hook also can be used for striking the head or thrusting to the opponent's body.

Single hand holding is good for fast reflex defending and attacking. The free hand can then be used for grabbing the opponent's weapon, punching, or pushing.

A cane is not a bladed weapon, therefore, if you don’t use proper force during a strike, it won't hurt the opponent. Just like practicing Tai Chi, too much force misses the important Tai Chi principles. But done correctly, you can use the body and waist to deliver the strike with whip-like (yet relaxed) force.

With practice, Tai Chi cane exercises will improve your flexibility, balance, and health. Even better, they will instill self-confidence in your ability to defend yourself is you are ever attacked.

And here you thought canes were for the weak and fragile!

Tai Chi and Your Posture

Poor posture can cause a lot of pain and body aches. After a length of time, bad posture may actually change both spine alignment and muscle functioning as well, leading to chronic pain. Unfortunately, when it comes to improving your posture, which most of us need, the standard advice is to stand straight, with your head up, shoulders back, and belly in. Sounds rigid, and military-like, doesn’t it? This would come under the heading of “bad advice.”

Tai Chi’s approach is different and centers around a principle of verticality; the head is centered over the shoulders and torso, the torso rests over the hips, and the hips are centered over the legs and feet. Two important concepts in Tai Chi are posture and breathing. In this blog, we will concentrate on posture.

Many older adults are constantly slouched with their necks forward and shoulders rounded, which can cause the vertebrae in your neck to rearrange in an unnatural curve. Not only does this lead to chronic pain, but your bones push against areas of your body, where they shouldn’t be pushing. This increases the amount of weight on your discs, and compresses them. A head that juts forward, even a slight bit, will more than double the strain on your neck muscles. And the further it juts (think texting and/or computer work), the more the strain .

Tai Chi focuses more on posture and alignment than most exercises. By training the body to improve posture and spinal alignment, Tai Chi reduces stress on the the spine. In addition, many Tai Chi movements use the spine as a pivot point, and through repetition, the muscles around the spine strengthen and become more flexible, which improves posture and reduces back pain.

Movements should originate from the core, not the arms and legs. A strong and balanced core is the key to good posture. While children spring forward from their core to propel their limbs, older adults usually rely on their extremities, shoulders, and hip joints, which places unnecessary stress on those areas.

If you don’t move well, the Qi in your body will not flow when practicing Tai Chi. In order to move well, you must be aligned. Standing upright with power, but without tension, will allow you to fully control your movements.

Let’s look at correct alignment:

To align yourself:

1. Stand upright with you feet parallel and about shoulder-width apart.

2. Relax your chest and drop your shoulders, letting your arms hang naturally at your sides.

3. Elongate your spine, while still allowing for its natural curves. Imagine that a string is attached to your crown, which suspends your head above your body, elongating and relaxing your neck. This will allow your head to sit on top of your spine.

4. Allow your lips to open slightly, touching your tongue to the roof of your mouth, right behind your top teeth. Do not clench your jaw.

5. Position your shoulders over, and in alignment with, your hips.

6. Allow your tailbone to tuck under slightly.

7. Keep your knees soft, or slightly bent.

8. Make sure your feet are facing in the same direction as your knees.

Tai Chi principles help align and balance your entire body. When you are in harmony with gravity, you will feel lighter, and move more smoothly. In Tai Chi, when your weight is equally distributed over both feet, this is considered perfect balance between the Heaven and Earth.

Keep in mind that when you try to correct bad posture, correct posture is going to feel odd and unnatural, and you might be tempted to give up. But good posture takes practice, and in time, your improved posture and healthy muscle habits will replace your bad ones.

As always, know your limitations and stay within your comfort zone. If you feel discomfort, it may be from correcting poor posture or prior injury, and should ease as your body adjusts. Observe yourself in a mirror, or ask your Tai Chi instructor to check your posture or movement. And, as when beginning any new exercise program, consulting your health care provider is recommended. 

Your Brain on Tai Chi

Did you ever wonder if practicing Tai Chi has an effect on your brain? The answer is, yes, but let’s start by talking about our brains and what happens to them as we age.

Throughout our lives, our brain changes more than any other other part of our body, and as we age, brain function gradually decline. “Slips of the mind” are associated with this, and become more frequent, as we get older. However, cognitive decline can actually start as early as middle age.

Although some studies show that one-third of older adults struggle to retrieve facts or events stored in the brain, other studies show that about one fifth of 70 year olds perform as well as 20 year olds on cognitive tests. This explains why scientists are trying to determine how the brain changes over time. However, they do know:

• Areas of the brain involved in higher cognitive function and encoding new memories start to shrink around age 60 or 70

• Brain connections responsible for cognitive processing get thinner, and this results in slower processing

• Myelinated nerve fibers shrink, reducing cognitive function and slowing processing

• Amounts of brain chemicals are reduced, causing declines in cognition and memory

Researchers at Northwestern University studied at a group of SuperAgers, individuals over 80 years old who have memories as sharp as people decades younger. When this group was compared to their peers, researchers found that their brains shrunk at a slower rate, which suggests that age-related decline is not inevitable.

In addition to intellectually stimulating activities, social activities, a healthy diet, sleeping well, and managing stress, evidence showed that physical exercise appeared over and over again as a way to delay age-related mental decline. Other research by the University of Miami found that people 50 and over with little to no exercise experienced a decline in memory and thinking skills comparable to 10 years of aging in only 5 years. Bottom line: physical activity slowed brain aging.

In the past, random trials have shown that physical exercise can increase brain volume and improve cognition. Intellectual stimulation through social interaction was also associated with increases in brain volume and cognitive improvements. People who practice regular exercise like Tai Chi are also more socially engaged, which can help improve memory and cognition at any age.

In a study specifically related to Tai Chi, research has shown that Tai Chi practice increases brain volume, and augments memory and thinking skills. This University of South Florida study, in collaboration with Fudan University in China, also showed Tai Chi to be highly effective in combating dementia illnesses such as Alzheimer's. While the brain is engaged in doing Tai Chi, it releases growth factors that can stimulate brain growth. Unlike the Tai Chi group, study participants who didn’t practice Tai Chi had decreases in brain volume typical of people their age.

Another study was undertaken to investigate whether Tai Chi could slow gray matter atrophy and if gray matter volume had any effect on emotional stability and risky behavior. Long term, Tai Chi not only slowed gray matter atrophy but improved emotional stability, decreased risky behavior, and promoted successful aging. The meditation component in Tai Chi was thought to play a key role in this process.

Yet another study ot older Chinese women was performed to compare the effects on white matter between a group who did Tai Chi and one that walked. Tai Chi was found to be more conducive to optimizing brain function.

If Tai Chi can improve memory processes, it may be able to slow the the onset of Alzheimer’s disease, a condition characterized by brain shrinkage, increased brain plaques, and neurofibrillary tangles. Studies have shown that individuals who practiced Tai Chi were able to increase their overall brain volume and improve their scores on memory tests. And because its low impact, Tai Chi tends to be a better form of exercise for those with decreased capacity for strenuous aerobic activity.

Eastern and Western researchers have provided compelling evidence that Tai Chi, in addition to its many medical benefits, can have a positive effect on improving, and perhaps slowing down, the aging process itself.

It makes you wish you had started earlier in life, doesn’t it? The good news is that it is never too late!

What is Qigong?

In a previous blog, we discussed the differences and similarities of Qigong and Tai Chi. For example, unlike Tai Chi, Qigong is not a martial art, and doesn’t involve an opponent, real or imagined. And while Tai Chi involves a sequence of movements, Qigong’s movements are separate (free standing) and are typically repetitive. But since they are often discussed in tandem, it’s definitely worth taking a closer look at Qigong.

Qigong (originally also known as Neigong) is a centuries-old system of body-posture and flowing movement, deep breathing, self-massage, sound, focused intent, and a meditative state of mind for the purposes of health, spirituality, and martial-arts training. In the years since its inception, many forms, styles, schools, traditions, and lineages have developed and evolved. Some forms are dynamic, while others are static, involving only proper alignment with little to no movement.

Qigong has roots in Traditional Chinese medicine, where the belief is that proper flow of Qi will result in a fit body, long life, and self-defense, while unbalanced disturbances in the energy flow will cause disease. These disturbances or blockages can be caused by deficient, stagnant, or excess energy. Qigong healing exercises are designed to clear energy blockages and restore deficiencies, with the goal of bringing energy back into balance.

Mental or emotional stress can cause or aggravate many physical problems. by using the same meridians as those used in acupuncture, Qigong’s slow, gentle movements promote circulation of Qi and body fluids (blood, synovial, lymph). Qigong consists of external and internal movements, or flows. External flows enhance the connection between the external movements and the internal organs, while internal flows develop vital inner tranquility and balances the mind.

The breathing used during Qigong delivers oxygen to muscle and nervous tissue, while improving the functioning of the immune, lymphatic, and digestive systems. This breathing, in union with the physical postures, heals the mind and the body.   Dynamic Qigong movements also assist with oxygen delivery, while relaxing the mind, which in turn, helps us deal with everyday stressors.

Qigong is also unique in that it increases your energy levels as well as body awareness, while improving your muscle tone and posture. Another plus is that it can be done by almost anyone, and almost anywhere. It requires no special equipment and no special talent.

But, like Tai Chi, regular practice is critical in helping you develop the internal and external benefits that Qigong has to offer.

Tai Chi and Blood Pressure!

High blood pressure is a common, often chronic, condition in which the force of the blood against your artery walls is high enough to cause health problems. High blood pressure puts an enormous burden on health care resources throughout the world. The risk of high blood pressure includes a heart attack, stroke, and other serious health problems.

Blood pressure is determined by how much blood your heart pumps and the amount of resistance to the flow present in your arteries: more blood + narrow arteries = high blood pressure. Unfortunately, even though it’s doing damage to your vessels and your heart, you may not have symptoms. The American Heart Association has used 120/80 as a normal blood pressure marker for many years. However, currently not all experts agree. It is best to check with your physician to determine if you have high blood pressure (what is “normal” or “best” for you) and how to treat it.

Medication, exercise, and diet are known to be important ways to lower your blood pressure. However, long-term blood pressure medications and the potential adverse effects are concerning to a lot of patients and their physicians. Many are looking for safer, complementary alternatives. Tai Chi hasn’t been as well-studied as traditional medicine, however, results of recent studies suggest good reasons to try it to reduce high blood pressure.

When you're in a stressful situation, your body produces a surge of hormones, which temporarily increases your blood pressure by causing your heart to beat faster and your blood vessels to narrow. And while researchers aren’t completely sure whether stress by itself causes long-term high blood pressure, they do know that it can contribute.

Mind/body exercises have been shown to lower your blood pressure and decrease stress. Tai Chi has been shown to contribute to lower blood pressure, improved heart function, decreased cardiovascular risk factors, and improved quality of life. Therefore, It may be a good idea to consider Tai Chi as complementary and/or alternative therapy for high blood pressure!

Tai Chi is based on Traditional Chinese Medicine and consists of movements that are slow, gentle, meditative, and can be modified for most physical conditions.

• Recent studies show that it may work as well as medication and/or more intense exercise (which may not be appropriate for some people) and may be just as effective for lowering blood pressure, as weight loss and lowered sodium intake.

• Tai Chi has been shown in studies (including some cited below) to be as effective on blood pressure as more intensive, aerobic exercise.

• The American Heart Association states that Tai Chi may reduce blood cholesterol, related lipids and inflammation, which all contribute to poor heart health. Yet another good reason to try it!

Research Findings:

At one point, it was felt that only intensive exercise would reduce blood pressure. Tai Chi as a low to moderate intensity, mind/body exercise, may be more appropriate for some individuals and can be as effective as higher intensity exercises for reducing blood pressure. An increasing body of research has shown evidence of the positive effect Tai Chi may have on cardiovascular health. Young, et al. conducted the well designed, randomized controlled trial comparing the effects of aerobic exercise versus Tai Chi on blood pressure in mildly hypertensive older adults and discovered that Tai Chi was equally effective in reducing blood pressure.

A systematic review appearing in the Spring 2008 issue of Preventive Cardiology reported that Tai Chi lowered blood pressure in 85% of the studies reviewed.

China published the first meta-analysis to evaluate the efficacy of Tai Chi on blood pressure in the July 2020 issue of Evidence Based Complementary and Alternative Medicine. Comprehensive analysis of random controlled studies showed that Tai Chi was more effective in reducing blood pressure than the control group.

Also published in July 2020, the Department of Nursing at Kangwon National University in Korea, investigated the effects of Tai Chi on blood pressure. All of the volunteers had high blood pressure, were independent in their activities of daily living, and had not exercised regularly in the six months prior to the study. After 6 weeks, the Tai Chi group had their blood pressure return to a normal range and had reduced waist circumference.

If you have heart disease, take blood pressure medications, or have other health problems, be sure to check with your physician before starting any new program or treatment, including Tai Chi.

So what’s keeping you from finding a class, taking a deep breath, and flowing through the beautiful movements knowing that you're working towards a healthier heart, body, and mind.

Is it Chi or Qi, and What Does it Mean?

I am sure you have heard of Qi (or is it Chi? and may be wondering what it actually does, or doesn’t, do.

For starters, is it Qi or Chi?

Both terms have been used interchangeably, however, descriptions vary slight depending on cultural origin. The Acupuncture and Massage College in Florida, states that it’s best to use Qi when the aim is restoring balance, because it is the “physical or nourishing portion that makes up the air, water, and food we take in.” Conversely, they maintain Chi refers to the “vital fluids and the energy itself that flows through our bodies.” Bottom line, according the Jason Well, a naturopathic physician and acupuncturist at Reconstructed Wellness, it’s what “courses through the body along meridians, and it also controls the movement of blood.”

This movement of blood and, I’ll call it Qi, in a human body creates health and harmony.

Qi means "breath," 'air" or "gas.”, but the literal translation of the Chinese character meaning “health” is “original Qi.,” whereas, the literal translation of the character for “vitality” is “high-quality Qi.” Different cultures have different names for this life or energy force:

• Japanese call it “ki”

• Indians call it “prana” or “shakti”

• Ancient Egyptians called it “ka”

• Ancient Greeks called it “pneuma”

• Native Americans consider it the “Great Spirit”

• Christians refer to it as the “Holy Spirit”

• Africans know it as “ashe”

• Hawaiians know it as “ha” or “mana”

Keep in mind that Traditional Chinese Medicine (TCM) and Chinese martial arts are based on the underlying principle of Qi, and there are different types of Qi, depending on the source, role, and location in the body. For example, Primordial Qi is Qi acquired at birth from one’s parents, and is different from Qi acquired throughout one’s life.

In TCM, Qi is seen as the ultimate measure of vitality, and the aim of treatment, whether through TCM, integrative medicine or acupuncture, is to restore the body to its natural, healthy state by adjusting any imbalances in Qi circulation. Two of the ways by which we cultivate and balance Qi are through Qigong and Tai Chi, but other methods include herbology, food therapy, other martial arts, and acupuncture. 

“The Yellow Emperor's Classic of Medicine" has been historically credited for establishing the meridians, or pathways, through which Qi circulates in the body. Disrupted, blocked, deficient, or unbalanced Qi moving through meridians is believed to cause symptoms of various illnesses. In order to maintain good health, the flow of Qi must not be impeded..

If you’ve ever felt off balance, fatigued, brain fog, muscle weakness, depressed, stressed, or just irritable and out of sorts, the reason may be an imbalance in Qi. Lack of sleep, food, water, shelter, fresh air, and other elements the body needs to properly function properly will also cause Qi deficiencies. There are also emotional reasons, such as lack of love, social interaction (did anyone say pandemic?), or mental stimulation.

First, the obvious. Get enough sleep, food (a nutrient rich diet), fresh air, water, and safe shelter. Second, try mind-body techniques and practices such as Tai Chi, Qigong, ,meditation, Yoga, acupuncture, or even a massage. Getting rest and enjoying the sunshine and nature will go a long way towards balancing your Qi and restoring your body.

Scientifically, Qi has never been observed, so many people don’t believe it exists, but has been written about since the 4th Century BCE. However, those who believe state that, through training, the capacity to perceive the flow of Qi can be cultivated. That said, even the untrained can usually feel when someone has great energy, or puts out a bad vibe. Some people make us feel calm and relaxed, while others exude tension and negative energy. We can also walk into a room and notice if the atmosphere feels tense, or whether it feels relaxed and comforting.

Even though we can’t see it, this is Qi we are perceiving.