Can Tai Chi Help You Live Longer?

A recent study by Dr. Xianglan Zhang et. al. of Vanderbilt University’s School of Medicine in Nashville, Tennessee, suggests that tai chi can reduce mortality about as much as other forms of exercise, as reported by Terry Grens for Reuters Health. I stress the word “suggests” because of the correlational nature of Dr. Zhang’s study which only shows that, once such factors as age, health problems, and smoking were factored out, the group of almost 10,000 Chinese men who practiced tai chi had mortality rates similar to another group who practiced other forms of exercise, but were much lower than those study participants who did not exercise at all. This does not prove that tai chi actually increases lifespan, simply that practicing tai chi is associated with living longer.

Tai chi is a form of Chinese holistic exercise that focuses on slow, steady movements, coordinating one’s breathing with the movements. Previous research has indicated that tai chi provides physical benefits to people suffering from certain chronic health conditions such as Parkinson’s disease.

Dr. Zhang’s longitudinal study of over five years’ duration followed more than 61,000 Chinese living in Shanghai. One group of men, numbering about 12,000, reported exercising at least weekly but not practicing tai chi, while about 10,000 men did practice tai chi. A third group of almost 39,000 men reported not exercising at all.

Those subjects who exercised through walking or jogging were 23% and 27%, respectively, less likely to die than those who did not exercise at all, while those who practiced tai chi were about 20% less likely to die during the study.

For the results to be more robust, a large group of study participants would need to be randomly assigned to conditions: one group to a non-exercise condition, one group to a tai chi condition, and another to a condition involving some form of exercise such as walking to be engaged in for about the same length of time weekly as the tai chi group.

But despite the correlational nature of Dr. Zhang’s study, her results do support previous research findings regarding tai chi. This ancient art can improve one’s balance and flexibility while reducing stress, factors that make it a highly desirable form of exercise, especially for older adults who may find more strenuous forms of exercise too challenging.

SOURCE: http://bit.ly/1aImEF3 American Journal of Epidemiology, online June 27, 2013.

Are Sugary Drinks Worth the Increased Risk of Diabetes?

Not only do drinks containing sugar contribute to obesity but have also been linked to a greater risk of developing type 2 diabetes. According to the latest research study (published in Diabetologia) which followed 28,500 people in nine European countries for 15 years, all it takes on average is one 12-ounce sugary soda a day to increase your risk for diabetes by 22%. This finding supports other U.S. data that show an association between sugar-containing drinks such as sodas and fruit juices and heart disease as well as diabetes.

The European study found this correlation between diabetes and soft drinks but not fruit juices. Even after the researchers factored in body mass index and total daily caloric intake, there remained an 18% increase in the risk of type 2 diabetes.

Now this does not prove that sugary drinks cause type 2 diabetes, since other factors could contribute to drinking more sugary drinks and to developing diabetes separately. That’s the trouble with correlational studies like this one. Just because an increase in variable A, such as drinking sodas, is connected with an increase in variable B, such as developing diabetes, does not necessarily mean that A causes B. For example and totally hypothetically, a person could have a genetic predisposition to favor drinks with sugar and also to develop a diabetic condition. Although the drinks and diabetes are linked, it’s not a simple cause-and-effect relationship, but rather could be caused by a third and still unknown factor.

But frankly I would rather play it safe and avoid any drinks containing much sugar, especially sodas. Plenty of acceptable non-sugar alternatives exist. Why take the chance?

A Walk a Day Keeps the Doc Away

Have you been suffering from the “blues” lately? Or do you feel moody, have low self-esteem, maybe even have trouble concentrating? There is no miracle cure, but there is a simple solution that helps a lot of people. Take a walk! In the park!

Physiological Benefits of Walking

Quite a few research studies have been done over the last few years showing the benefits of simple exercise done just three times a week, with walking being one of the best forms. Not only does it increase the oxygen flow to brain cells, but weight-bearing exercise, like walking and jogging, is good for the bones. It actually helps prevent calcium loss and thus osteoporosis.

How about those with arthritis? Experts recommend walking in moderation, even if it hurts. Not using arthritic joints causes stiffness which can lead to crippling muscular weakness. As the Arthritis Foundation itself recommends: “get moving.”

Age Limit on the Benefits of Walking?

It’s also quite surprising just who can benefit from simple exercise. The answer is: people of all ages, from youngsters to the elderly. Recent research studies of nursing home residents suffering from dementia and Alzheimer’s showed not only a lessening of their decline, but in some cases actual improvement in physical and cognitive ability. In one facility in particular, some residents improved so much from exercising just three times a week that they actually checked themselves out and were able to live on their own again.

How Nature Enhances the Benefits of Walking

Another study showed that the benefits of exercise are increased when it takes place in green spaces. The participants’ mental health showed significant improvement when they exercised for just five minutes every day in an open green space, like a park. The benefits included improvement in their mood and self-esteem as well as physical health.

Nature is not only beautiful, it’s good for you. Walking along creeks, rivers and waterfalls is even more potent. Other studies have demonstrated that moving water creates negative ions which have a positive effect on people’s moods and even energy levels.

So go ahead and enjoy your dose of nature: take a walk!

Free eBook Giveaway!

Now, for a limited time, I'm giving away my young adult fantasy, "The Dragons of Atlantis," from Goodreads.com. If you know a youngster or teen who enjoys dragons and adventure stories, this is perfect for him/her. Even the adults who have read it gave me a great deal of positive feedback.

It's not long as novels go, just about 30,000 words, but it's packed with exciting action, as the story follows the hair-raising adventures of twin teens who accidentally travel back in time to Atlantis, which is the center of a thriving civilization. But this Atlantis is ruled by intelligent dragons, that harbor a deep, dark secret. Can the twins discover how to stop them in time to prevent the earth from being changed forever? Can they themselves survive a horrible fate?

Kindle reviewer:
4.0 out of 5 stars Very good. By A Customer:

"A fun little story that my little siblings loved, recomend it for younger children. Good work."

Laughter IS the Best Medicine

The perfect chili tomato

This has to be one of the funniest stories I've even encountered. Since laughter IS the best medicine, I offer it to you to heal whatever presently distresses you.


New Mexico Chili Cook-off


(As the story goes) If you can read this whole story without laughing, then
there's no hope for you. I was crying by the end. This is an actual
account as relayed to paramedics at a chili cook-off in New Mexico.


Note: Please take time to read this slowly.
If you pay attention to the first two judges, the reaction of the third judge is even better.


For those of you who have lived in New Mexico, you know how true this is. They actually have a Chili Cook-off about the time Halloween comes around. It takes up a major portion of a parking lot at the Santa Fe Plaza. Judge #3 was an inexperienced Chile taster named Frank, who was visiting from Springfield, IL.
***************

Frank: "Recently, I was honored to be selected as a judge at a chili cook-off. The original person called in sick at the last moment and I happened to be standing there at the judge's table, asking for directions to the Coors Light truck, when the call came in. I was assured by the other two judges (Native New Mexicans) that the chili wouldn't be all that spicy; and, besides, they told me I could have free beer during the tasting, so I accepted and became
Judge #3."

Here are the scorecard notes from the event:

CHILI # 1 - MIKE'S MANIAC MONSTER CHILI

Judge # 1 -- A little too heavy on the tomato. Amusing kick.

Judge # 2 -- Nice, smooth tomato flavor. Very mild.

Judge # 3 (Frank) -- Holy crap, what the hell is this stuff? You could remove dried paint from your driveway. Took me two beers to put the flames out. I hope that's the worst one. These New Mexicans are crazy.

CHILI # 2 - EL RANCHO'S AFTERBURNER CHILI

Judge # 1 -- Smoky, with a hint of pork. Slight jalapeno tang.

Judge # 2 -- Exciting BBQ flavor, needs more peppers to be taken seriously.

Judge # 3 -- Keep this out of the reach of children. I'm not sure what I'm supposed to taste besides pain. I had to wave off two people who wanted to give me the Heimlich maneuver. They had to rush in more beer when they saw the look on my face.

CHILI # 3 - ALFREDO'S FAMOUS BURN DOWN THE BARN CHILI

Judge # 1 -- Excellent firehouse chili. Great kick.

Judge # 2 -- A bit salty, good use of peppers.

Judge # 3 -- Call the EPA. I've located a uranium spill. My nose feels like I have been
snorting Drano. Everyone knows the routine by now. Get me more beer before I ignite. Barmaid pounded me on the back, now my backbone is in the front part of my chest. I'm getting sh*t-faced from all of the beer.

CHILI # 4 - BUBBA'S BLACK MAGIC

Judge # 1 -- Black bean chili with almost no spice. Disappointing.

Judge # 2 -- Hint of lime in the black beans. Good side dish for fish or other mild foods, not much of a chili.

Judge # 3 -- I felt something scraping across my tongue, but was unable to taste it. Is it possible to burn out taste buds? Sally, the beer maid, was standing behind me with fresh refills. This 300 lb. Woman is starting to look HOT ... Just like this nuclear waste I'm eating! Is chili an aphrodisiac?

CHILI # 5 - LISA'S LEGAL LIP REMOVER

Judge # 1 -- Meaty, strong chili. Jalapeno peppers freshly ground, adding considerable kick. Very impressive.

Judge # 2 -- Chili using shredded beef, could use more tomato. Must admit the jalapeno peppers make a strong statement.

Judge # 3 -- My ears are ringing, sweat is pouring off my forehead and I can no longer focus my eyes. I farted, and four people behind me needed paramedics. The contestant seemed offended when I told her that her chili had given me brain damage. Sally saved my tongue from bleeding by pouring beer directly on it from the pitcher. I wonder if I'm burning my lips off.. It really ticks me off that the other judges asked me to stop screaming. Screw them.

CHILI # 6 - VARGA'S VERY VEGETARIAN VARIETY

Judge # 1 -- Thin yet bold vegetarian variety chili. Good balance of spices and peppers.

Judge # 2 --  The best yet. Aggressive use of peppers, onions, garlic. Superb.

Judge # 3 -- My intestines are now a straight pipe filled with gaseous, sulfuric flames. I crapped on myself when I farted, and I'm worried it will eat through the chair. No one seems inclined to stand behind me except that Sally. Can't feel my lips anymore. I need to wipe my butt with a snow cone.

CHILI # 7 - SUSAN'S SCREAMING SENSATION CHILI

Judge # 1 -- A mediocre chili with too much reliance on canned peppers.

Judge # 2 -- Ho hum, tastes as if the chef literally threw in a can of chili peppers at the last moment.
**I should take note that I am worried about Judge #3. He appears to be in a bit of distress as he is cursing uncontrollably.

Judge # 3 -- You could put a grenade in my mouth, pull the pin, and I wouldn't feel a thing. I've lost sight in one eye, and the world sounds like it is made of rushing water. My shirt is covered with chili, which slid unnoticed out of my mouth. My pants are full of lava to match my shirt. At least during the autopsy, they'll know what killed me. I've decided to stop breathing. It's too painful. Screw it; I'm not getting any oxygen anyway. If I need air, I'll just suck it in through the 4-inch hole in my stomach..

CHILI # 8 - BIG TOM'S TOENAIL CURLING CHILI

Judge # 1 -- The perfect ending, this is a nice blend chili. Not too bold but spicy enough to declare its existence.

Judge # 2 -- This final entry is a good, balanced chili. Neither mild nor hot. Sorry to see that most of it was lost when Judge #3 farted, passed out, fell over and pulled the chili pot down on top of himself. Not sure if he's going to make it.

Poor fella, wonder how he'd have reacted to really hot chili?

Judge # 3 -- No report.





Another Heart Healthy Activity

If you want to get your heart rate up without even breaking a sweat, there is a way. Couch potatoes, listen up: Put very simply: Read an exciting book.

If you love the outdoors but don't enjoy the bugs, hardships, sweat, blisters, sore muscles, heat, and cold that often accompany outdoor activities, just curl up in your favorite reading chair with the right book, one that combines the outdoors, romance, and even murder, such as my novel, Beneath the Smoke. Follow National Park Ranger Rose Grady as she deals with pesky campers, bloodthirsty bears, raging forest fires, and amorous fellow employees while trying to solve the mystery of what - or who - killed and mutilated two solo female backpackers in the back country of the Great Smoky Mountains National Park. Available on Amazon's Kindle (and no, you don't even have to have a Kindle reader to download it). Follow this link to my novel:
http://www.amazon.com/Beneath-the-Smoke-ebook/dp/B009MHUGZQ/ref=sr_1_4?s=digital-text&ie=UTF8&qid=1361057774&sr=1-4&keywords=alice+kemp

Are Physical or Mental Exercises Better for Your Brain?

Various studies in recent years have looked at how physical exercise and mental exercise seem to prevent age-related problems, such as dementia. Medical scans have determined that brains can and do shrink with age and that brain cells lose connections. All of this leads to impairment in cognitive functioning.

The good news is: such shrinkage and impairments are not inevitable. More and more research has discovered that simple physical exercise, such as walking, on a regular basis may prevent such unfortunate happenings. The theory is that physical exercise encourages the heart to pump more blood to the brain, among other places, blood that carries oxygen which is so critical to functioning at the cellular level.

Yet researchers have also been saying that people can maintain healthy brains by engaging in mental/cognitive exercise, the so-called “brain games” that have become so popular. Even having an active social life can contribute to this mental health, supposedly.

Now a study has come out comparing the effects of physical activity with mental/social activity in terms of cerebral shrinkage. Reported by Time Health & Family online, this 3-year Scottish study looked at 638 people initially aged 70. They filled out detailed questionnaires looking at the physical exercise they participated in as well as their stimulating cognitive and social activities. Three years later the same subjects were given MRIs of their brains to check on their comparative sizes and amount of shrinkage, if any.

And the results? The brain scans showed larger brains and less white matter shrinkage in those who engaged in physical exercise than those who engaged more in social/mental activities. In fact, those engaging more in the social/mental dimension showed little if any benefits from them. This study also suggested that cognitive decline can even be slowed down through the process of regular physical exercise. Although this research is correlational – meaning that cause and effect cannot necessarily be determined – yet the fact that the physical exercise findings are in line with other similar studies cannot be ignored.

No matter how you look at it, regularly-performed physical activities such as walking and aerobics will certainly not hurt your brain and may even help it, more so than brain games. So go ahead and slip on your walking shoes. Your brain as well as your body will thank you!

                    Author hiking across Whitetop Mountain in SW Virginia.