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|Your efforts around exercising and eating well are helping your blood pressure and your weight. Something else might also
Meditation -- the practice of focusing your attention in order to find calm and clarity -- can lower high blood pressure. It can
also help you manage stress, which drives some people to eat.
"People often put on weight from trying to comfort themselves with food," says Adam Perlman, MD, executive director of
Duke Integrative Medicine.
Although there's not a lot of research showing that meditation directly helps you lose weight, meditation does help you
become more aware of your thoughts and actions, including those that relate to food.
For example, a research review showed that meditation can help with both binge eating and emotional eating.
"Any way to become more mindful will guide that process," Perlman says.
How to Meditate
There are many ways to meditate. The CDC says that most types of meditation have these four things in common:
A quiet location. You can choose where to meditate -- your favorite chair? On a walk? It's up to you.
A specific comfortable posture, such as sitting, lying down, standing, or walking.
A focus of attention. You can focus on a word or phrase, your breath, or something else.
An open attitude. It's normal to have other thoughts while you meditate. Try not to get too interested in those thoughts. Keep
bringing your attention back to your breath, phrase, or whatever else it is you're focusing on.
Pick the place, time, and method that you want to try. You can also take a class to learn the basics.
Becoming a 'Witness,' Not a Judge
Meditating requires a commitment to stop and look within and around you, even if you have only a few moments, says
Geneen Roth, author of the New York Times best-seller Women Food and God.
"The way I teach meditation and integrate it for myself is to focus on being a witness to your thoughts and not so much how
long you need to practice," Roth says. "You want to learn how to quiet your mind and sometimes avoid the stories you tell
yourself, like you need to go eat cookies or that bag of chips."
|Does Meditation Help You Lose Weight?
Becoming a 'Witness,' Not a Judge continued...
Try not to bring major expectations to meditation. Let it unfold without judgment.
Most people have an inner critic that's running their lives, Roth says. To reframe your thinking, she recommends asking
yourself, "What's working?" when you wake up and again at the end of the day. "We get so caught up and don’t take the time
to look around and notice what’s good," she says.
One of the daily practices Roth recommends is taking 30 seconds to look around and see what's in front of you. It's a way to
"Not only do you need to be present in the moment, but you need to be informed to make the right decisions -- what to eat,
what to avoid, what [are] the best exercises and lifestyle choices for someone with high blood pressure," Perlman says. He
calls it "informed mindfulness." The bottom line: Meditation doesn't replace diet, exercise, and following your doctor's
guidelines for weight loss and better blood pressure. But it can support those positive changes, if you do it with patience and
|Tai chi gets your body moving, helping you burn more calories to aid in weight loss. Beyond calorie expenditure, tai chi may help
reduce stress levels if you perform it often -- and high stress is related to increased weight. Therefore, the combined caloric burn
and stress reduction effects of tai chi could help you slim your waistline.
Tai Chi and Calories
To lose 1 pound of fat, you must burn 3,500 calories. A 30-minute tai chi session will burn roughly 150 calories for a 155-pound
person -- about the same as walking at a moderate pace. Although you don't burn as many calories with tai chi as with more
vigorous activities such as jogging, the numbers add up over time, potentially leading to weight loss over the weeks. For faster
results, pair your tai chi routine with a sensible diet.
Tai Chi and Stress
In a study published in the journal "Obesity" in 2007, researchers followed healthy female volunteers and monitored stress levels,
eating patterns and weight. High stress levels were directly related to overeating and weight gain, indicating that reducing stress
may positively impact weight management. As a known stress reliever, tai chi may provide this fat-fighting benefit for some.
You don’t need to subscribe to or learn much about tai chi’s roots in Chinese philosophy to enjoy its health benefits, but these
concepts can help make sense of its approach:
Qi — an energy force thought to flow through the body; tai chi is said to unblock and encourage the proper flow of qi.
Yin and yang — opposing elements thought to make up the universe that need to be kept in harmony. Tai chi is said to promote this
Tai chi in motion
A tai chi class might include these parts:
Warm-up. Easy motions, such as shoulder circles, turning the head from side to side, or rocking back and forth, help you to loosen
your muscles and joints and focus on your breath and body.
Instruction and practice of tai chi forms. Short forms — forms are sets of movements — may include a dozen or fewer movements;
long forms may include hundreds. Different styles require smaller or larger movements. A short form with smaller, slower
movements is usually recommended at the beginning, especially if you’re older or not in good condition.
Qigong (or chi kung). Translated as “breath work” or “energy work,” this consists of a few minutes of gentle breathing sometimes
combined with movement. The idea is to help relax the mind and mobilize the body’s energy. Qigong may be practiced standing,
sitting, or lying down.
The benefits of tai chi are generally greatest if you begin before you develop a chronic illness or functional limitations. Tai chi is very
safe, and no fancy equipment is needed, so it’s easy to get started. Here’s some advice for doing so:
Don’t be intimidated by the language. Names like Yang, Wu, and Cheng are given to various branches of tai chi, in honor of people
who devised the sets of movements called forms. Certain programs emphasize the martial arts aspect of tai chi rather than its
potential for healing and stress reduction. In some forms, you learn long sequences of movements, while others involve shorter
series and more focus on breathing and meditation. The name is less important than finding an approach that matches your interests
Check with your doctor . If you have a limiting musculoskeletal problem or medical condition — or if you take medications that can
make you dizzy or lightheaded — check with your doctor before starting tai chi. Given its excellent safety record, chances are that
you’ll be encouraged to try it.
Consider observing and taking a class. Taking a class may be the best way to learn tai chi. Seeing a teacher in action, getting
feedback, and experiencing the camaraderie of a group are all pluses. Most teachers will let you observe the class first to see if you
feel comfortable with the approach and atmosphere. Instruction can be individualized. Ask about classes at your local Y, senior
center, or community education center. The Arthritis Foundation (www.arthritis.org; 800-283-7800, toll-free) can tell you whether its
tai chi program, a 12-movement, easy-to-learn sequence, is offered in your area.
If you’d rather learn at home, you can buy or rent videos geared to your interests and fitness needs (see “Selected resources”).
Although there are some excellent tai chi books, it can be difficult to appreciate the flow of movements from still photos or
Talk to the instructor. There’s no standard training or licensing for tai chi instructors, so you’ll need to rely on recommendations from
friends or clinicians and, of course, your own judgment. Look for an experienced teacher who will accommodate individual health
concerns or levels of coordination and fitness.
Dress comfortably. Choose loose-fitting clothes that don’t restrict your range of motion. You can practice barefoot or in lightweight,
comfortable, and flexible shoes. Tai chi shoes are available, but ones you find in your closet will probably work fine. You’ll need
shoes that won’t slip and can provide enough support to help you balance, but have soles thin enough to allow you to feel the
ground. Running shoes, designed to propel you forward, are usually unsuitable.
Gauge your progress. Most beginning programs and tai chi interventions tested in medical research last at least 12 weeks, with
instruction once or twice a week and practice at home. By the end of that time, you should know whether you enjoy tai chi, and you
may already notice positive physical and psychological changes.
No pain, big gains
Although tai chi is slow and gentle and doesn’t leave you breathless, it addresses the key components of fitness — muscle strength,
flexibility, balance, and, to a lesser degree, aerobic conditioning. Here’s some of the evidence:
Muscle strength. In a 2006 study published in Alternative Therapies in Health and Medicine, Stanford University researchers
reported benefits of tai chi in 39 women and men, average age 66, with below-average fitness and at least one cardiovascular risk
factor. After taking 36 tai chi classes in 12 weeks, they showed improvement in both lower-body strength (measured by the number
of times they could rise from a chair in 30 seconds) and upper-body strength (measured by their ability to do arm curls).
In a Japanese study using the same strength measures, 113 older adults were assigned to different 12-week exercise programs,
including tai chi, brisk walking, and resistance training. People who did tai chi improved more than 30% in lower-body strength and
25% in arm strength — almost as much as those who participated in resistance training, and more than those assigned to brisk
“Although you aren’t working with weights or resistance bands, the unsupported arm exercise involved in tai chi strengthens your
upper body,” says internist Dr. Gloria Yeh, an assistant professor at Harvard Medical School. “Tai chi strengthens both the lower
and upper extremities and also the core muscles of the back and abdomen.”
Flexibility. Women in the 2006 Stanford study significantly boosted upper- and lower-body flexibility as well as strength.
Balance. Tai chi improves balance and, according to some studies, reduces falls. Proprioception — the ability to sense the position
of one’s body in space — declines with age. Tai chi helps train this sense, which is a function of sensory neurons in the inner ear
and stretch receptors in the muscles and ligaments. Tai chi also improves muscle strength and flexibility, which makes it easier to
recover from a stumble. Fear of falling can make you more likely to fall; some studies have found that tai chi training helps reduce
Aerobic conditioning. Depending on the speed and size of the movements, tai chi can provide some aerobic benefits. But in the
Japanese study, only participants assigned to brisk walking gained much aerobic fitness. If your clinician advises a more intense
cardio workout with a higher heart rate than tai chi can offer, you may need something more aerobic as well.
Tai Chi Healthwww.taichihealth.com
Tai Chi Productionswww.taichiforhealth.com
Tree of Life Tai Chi Centerwww.treeoflifetaichi.com
Tai chi for medical conditions
When combined with standard treatment, tai chi appears to be helpful for several medical conditions. For example:
Arthritis. In a 40-person study at Tufts University, presented in October 2008 at a meeting of the American College of Rheumatology, an hour of tai chi twice a week for 12 weeks
reduced pain and improved mood and physical functioning more than standard stretching exercises in people with severe knee osteoarthritis. According to a Korean study
published in December 2008 in Evidence-based Complementary and Alternative Medicine, eight weeks of tai chi classes followed by eight weeks of home practice significantly
improved flexibility and slowed the disease process in patients with ankylosing spondylitis, a painful and debilitating inflammatory form of arthritis that affects the spine.
Low bone density. A review of six controlled studies by Dr. Wayne and other Harvard researchers indicates that tai chi may be a safe and effective way to maintain bone density in
postmenopausal women. A controlled study of tai chi in women with osteopenia (diminished bone density not as severe as osteoporosis) is under way at the Osher Research
Center and Boston’s Beth Israel Deaconess Medical Center.
Breast cancer. Tai chi has shown potential for improving quality of life and functional capacity (the physical ability to carry out normal daily activities, such as work or exercise) in
women suffering from breast cancer or the side effects of breast cancer treatment. For example, a 2008 study at the University of Rochester, published in Medicine and Sport
Science, found that quality of life and functional capacity (including aerobic capacity, muscular strength, and flexibility) improved in women with breast cancer who did 12 weeks
of tai chi, while declining in a control group that received only supportive therapy.
Heart disease. A 53-person study at National Taiwan University found that a year of tai chi significantly boosted exercise capacity, lowered blood pressure, and improved levels of
cholesterol, triglycerides, insulin, and C-reactive protein in people at high risk for heart disease. The study, which was published in the September 2008 Journal of Alternative and
Complementary Medicine, found no improvement in a control group that did not practice tai chi.
Heart failure. In a 30-person pilot study at Harvard Medical School, 12 weeks of tai chi improved participants’ ability to walk and quality of life. It also reduced blood levels of B-
type natriuretic protein, an indicator of heart failure. A 150-patient controlled trial is under way.
Hypertension. In a review of 26 studies in English or Chinese published in Preventive Cardiology (Spring 2008), Dr. Yeh reported that in 85% of trials, tai chi lowered blood
pressure — with improvements ranging from 3 to 32 mm Hg in systolic pressure and from 2 to 18 mm Hg in diastolic pressure.
Parkinson’s disease. A 33-person pilot study from Washington University School of Medicine in St. Louis, published in Gait and Posture (October 2008), found that people with
mild to moderately severe Parkinson’s disease showed improved balance, walking ability, and overall well-being after 20 tai chi sessions.
Sleep problems. In a University of California, Los Angeles, study of 112 healthy older adults with moderate sleep complaints, 16 weeks of tai chi improved the quality and duration
of sleep significantly more than standard sleep education. The study was published in the July 2008 issue of the journal Sleep.
Stroke. In 136 patients who’d had a stroke at least six months earlier, 12 weeks of tai chi improved standing balance more than a general exercise program that entailed breathing,
stretching, and mobilizing muscles and joints involved in sitting and walking.
|The health benefits of tai chi
This gentle form of exercise can prevent or ease many ills of aging and could be the perfect activity for the rest of your life.
Tai chi is often described as “meditation in motion,” but it might well be called “medication in motion.” There is growing
evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many
health problems. And you can get started even if you aren’t in top shape or the best of health.
In this low-impact, slow-motion exercise, you go without pausing through a series of motions named for animal actions — for
example, “white crane spreads its wings” — or martial arts moves, such as “box both ears.” As you move, you breathe
deeply and naturally, focusing your attention — as in some kinds of meditation — on your bodily sensations. Tai chi differs
from other types of exercise in several respects. The movements are usually circular and never forced, the muscles are
relaxed rather than tensed, the joints are not fully extended or bent, and connective tissues are not stretched. Tai chi can be
easily adapted for anyone, from the most fit to people confined to wheelchairs or recovering from surgery.
“A growing body of carefully conducted research is building a compelling case for tai chi as an adjunct to standard medical
treatment for the prevention and rehabilitation of many conditions commonly associated with age,” says Peter M. Wayne,
assistant professor of medicine at Harvard Medical School and director of the Tai Chi and Mind-Body Research Program at
Harvard Medical School’s Osher Research Center. An adjunct therapy is one that’s used together with primary medical
treatments, either to address a disease itself or its primary symptoms, or, more generally, to improve a patient’s functioning
and quality of life.