Newsletter #87 - October 2008
-- From me to you, Dr Paul Lam
-- A study to assess the effectiveness of Tai Chi for Diabetes, October 2008
-- A study to assess the effectiveness of Tai Chi for Diabetes, October 2008
Diabetes is a serious condition affecting 100 million people worldwide. It is expected to increase threefold by 2025. Regular exercise is an essential part of management for this condition as well as prevention. Yet there are hardly any studies on how Tai Chi can help diabetes. With the support of Diabetes Australia, I worked with a group of diabetes specialists and Tai Chi colleagues to create the Tai Chi for Diabetes program. Three years ago, I and several research colleagues received a grant from the Royal Australian College of General Practitioners to study the effectiveness of this program. The study was published on 3rd October 2008 in the Australian Family Physician Journal. It is a start and I hope you will find it useful. You can read a summary of the study in this month’s newsletter. You can also read an article about the study in the ABC online magazine through this link.
Recently I co-authored the book “Tai Chi for Diabetes” with Dr Pat Phillips. Dr Phillips is the chief editor of “Conquest”, the official magazine of Diabetes Australia. The book is published by Rockpool Publishing.
50% of the profit from this book will be donated to Diabetes Australia for research.
In anticipation, our theme for January’s newsletter will be “What inspired you to start Tai Chi?” We would like to hear your stories of how you were introduced to Tai Chi and how Tai Chi has helped you. Please send your 50 to 100 word article to us before November 30, 2008, preferably attaching a photo.
Next month’s theme is “Seated Tai Chi”. Besides people with chronic disabilities who will find it easier and safer to do Tai Chi seated, there will be occasions e.g. during long hours of flying, where seated Tai Chi can be very useful. Read these and related articles in next month’s newsletter.
A reminder that the January 2009 Sydney Workshop is fast approaching, if you are thinking of attending and have not yet enrolled, the closing date is December 1 2008.
In this newsletter
• The effectiveness of Tai Chi in “Improving glycaemic and BP control in type II diabetes”. A study published in the Australian Family Physician, Vol 37, Number 10, October 2008.
• “Conquest”, the official magazine of Diabetes Australia, writes how Tai Chi can help manage Diabetes
• Dahlis Roy gives a glowing review of the book “Tai Chi for Diabetes: Living Well with Diabetes”.
• Angela Valdez, a diabetes educator, shares with us her Tai Chi for Diabetes teaching experience with the Native Alaskan population.
• Our regular contributor, Tony Garcia, who has overcome his own chronic condition has devised different tips to help people manage their life better.
This Month’s Special:
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Tai Chi for Diabetes – Instructional DVD
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Tai Chi for Diabetes – The book
Buy both of the TCD DVD and TCD book and you will receive a free TCD wall chart, worth USD $6.50 or AUD $8.95.
Limit of one per customer. Click here for more information or to place your order.
November 8 - November 9, 2008 Ivoryton , CT , United States 
Exploring the Depth of Tai Chi for Arthritis….now full.
November 15 - November 16, 2008 Kansas City , MO , United States
Exploring the Depth of Tai Chi for Arthritis…now full
November 17 - 18, Kansas City, MO, United States
Tai Chi 4 Kidz Instructors Training Workshop
November 22 – 23, Miami, FL, United States
Therapeutic Tai Chi Instructors’ Training workshop
Therapeutic Tai Chi Instructors’ Training workshop
December 6 - 7, Bradenton, FL,United States
Tai Chi for Back Pain, Instructors Training
Tai Chi for Back Pain, Instructors Training
January 5 - 10, Sydney, Australia
One Week Tai Chi Workshop.....80% full
For more information about these and other workshops conducted by my authorised master trainers, go to the Workshop Calendar
Paul Lam, M.D.
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Tai Chi for Diabetes Study 2008
Published in the Australian Family Physician, Vol 37, Number 10, October 2008 p884-887
Authors: Lam, P., Dennis, S., Diamond, T., & Zwar, N.
A study to assess the effectiveness of Tai Chi for Diabetes
This community based, randomised control trial assessed the effects of a modified Tai Chi program for people with poorly controlled type II diabetes. It found improvements in HbA1c (an important indicator of blood glucose level); six-meter walk test and total cholesterol in both the control and Tai Chi group. Improvements in physical and social functioning were found in the Tai Chi group.
Fifty-three people who fulfilled the study criteria were randomly divided into a Tai Chi (28) and control group (25). The Tai Chi group were taught the specially designed Tai Chi for Diabetes program twice per week for six months. The control group were given ten weeks of free lessons after the study. At six months, improvements in HbA1c, six-meter walk test and total cholesterol were not statistically significant between the groups. However, improvements were observed in physical and social functioning in the Tai Chi group from baseline to follow up. Many people joined Tai Chi classes after the study.
The researchers believe that Tai Chi with its relatively low cost, easy accessibility and high adherence rate may be a useful part of the treatment of type II diabetes in the community. Tai Chi for Diabetes may be a useful introduction to greater physical activity. However, longer duration or increased number of Tai Chi sessions per week may be required to demonstrate statistically significant reductions in metabolic or cardiovascular parameters.
The authors gratefully acknowledge the RACGP Cardiovascular Research Grant that supported this project.
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The official magazine of Diabetes Australia
Article Summary by Rani Hughes
How Tai Chi can help to manage your Diabetes
For the first time throughout the world, experts in the medical and Tai Chi fields have joined forces to co-write a book about the benefits of Tai Chi in the management of diabetes.
Dr Paul Lam, family physician and world leader in the field of Tai Chi for health has teamed up with endocrinologist, Dr Pat Phillips to bring this unique book into the commercial marketplace. ‘Tai Chi for Diabetes’ is now available through your State or Territory Organisation of Diabetes Australia.
Both well-known and experienced published authors, Drs Lam and Phillips have combined their specific expertise to bring you this 200-page colour, fully illustrated book. ‘Tai Chi for Diabetes’ provides practical information about diabetes, the benefits of healthy eating and physical activity in its management, plus a clear, easy to follow, fully illustrated program of Tai Chi exercises.
This book is for anyone of any age who is interested in using the gentle flowing movements of Tai Chi to assist in managing their diabetes. Originally created on the basis of nature to strengthen the body and bring harmony to people’s lives, Tai Chi is practised today in every corner of the world for its proven benefits to health. Scientific studies show that Tai Chi improves, and possibly even prevents, some chronic conditions such as diabetes and heart disease.
According to Dr Lam, there are many forms of Tai Chi. It is important to find a form that will not only bring you the specific benefits you are looking for but also one that you will actually enjoy doing.
‘Tai Chi for Diabetes’ is now available at the recommended retail price of $24.95.
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Book Review - “Tai Chi for Diabetes: Living Well With Diabetes” by Dr. Paul Lam and Dr. Pat Phillips
Dahlis Roy, Stevensville, MI, USA
Dahlis Roy, Stevensville, MI, USA
“Well organized, convincing and inspirational book for people with diabetes. Easy to follow full colour photos show Dr. Lam demonstrating warm up exercises and Tai Chi for Diabetes form. Extensive resource section completes the picture.
Also a great lifestyle read for all people. For example, to reduce stress one might examine thought patterns, managing time, and assertiveness (pp 45-6) among other issues. Relaxing with imagery, Yoga, meditation and additional spiritual practices can help (p 48).
Tai Chi helps slow down the fast pace of modern life (p 65). Using mind power, and absorbing “digesting” Tai Chi “until it gets inside your body, your bones and becomes part of you” is exactly it (p 168)! Tai Chi is meaningful physical workout and nourishing mental play. Letting Go is summed up by Shelia Rae, ‘...we must learn to let go of the form, the perfectionism, and of the ego (p 159).’
The Living Well with Diabetes Book is highly recommended with companion Tai Chi for Diabetes DVD. Make Tai Chi a part of your life!”
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TCD in the Native American and Alaska Native Populations
Angela R Valdez, MS, RD, CDE, Diabetes Educator, Barrow, Alaska, USA
Angela R Valdez, MS, RD, CDE, Diabetes Educator, Barrow, Alaska, USA
When I was younger and visited somewhere far away from my Alaskan home, people would often ask me, “What is it like living in Alaska?” The request to describe teaching TCD in the Native American and Alaska Native populations reminded me of that earlier question. I began to dwell on the concepts of stereotypes, cross-cultural education and ethnicity and felt them swirling around inside my head like so many billiard balls looking for the “pocket”.
it like living in Alaska?” The request to describe teaching TCD in the Native American and Alaska Native populations reminded me of that earlier question. I began to dwell on the concepts of stereotypes, cross-cultural education and ethnicity and felt them swirling around inside my head like so many billiard balls looking for the “pocket”. I still wondered if there was anything special that could be said about teaching TCD in the Native American population. Perhaps the best I can do is describe my TCD teaching experiences in the populations with which I have worked which happen to be Native Americans and Alaska Natives.
My introduction to Tai Chi was perhaps, unusual. During break-time of a long meeting, a participant asked if we would like a Tai Chi demonstration. We all tentatively agreed, as I believe the only person with any Tai Chi experience was that one participant. She proceeded to take us through (what I know now to be) a warm-up routine. I vowed then to make this new found activity a part of my life, and as soon as the meeting was over, I ran to the nearest bookstore and bought several books on the subject! About a year later, I had the great pleasure of learning to teach Tai Chi for Diabetes with Dr. Pam Kircher.
At the time, I was employed as a Diabetes Educator on a small Native American reservation in New Mexico. My first students were mostly Native Americans. They were quite interested in learning, which was so exciting for a first time TCD teacher. They were often obsessed with “getting it right”. They practiced mostly during class, but it seemed that a few did a little more after class as well. After a while, they learned the forms. Later still, they realized that practicing the form together did not have to be a Synchronized Olympic sport. We, the group and I, became as a flock of birds – each flying in formation, and each heading equally towards a similar endpoint, yet not identically. And they benefited: less pain, greater balance, more relaxed.
After some time there, I decided to return to my home state. This time, though, I moved about 1500 miles north of my childhood home to the “Top of the World”, Barrow, Alaska. This area is home to the Inupiat people, also known as Eskimos.
I remember thinking that TCD would fit so nicely here, because the native dance is so like Tai Chi. Different, yet somehow the same. They both tell a story, they both involve similar rhythmic movement, and they are both grounded in history. It was not the case, though. I was surprised to find out that Eskimo dance here is considered sacred. It holds a slightly less revered position with the Eskimo on the western coast of Alaska.
So, I removed all references to Eskimo dance from my mind and taught TCD.
During my first class, I inadvertently offended a few students, as I did not know that speaking of the dan-tian would be something so unspeakable to some. (In the early years of settlement, the missionaries who moved to this northern area were ultra conservative, and many of the lifetime residents are still very much rooted in these beliefs.) That the mention of Chi could be offensive was an interesting revelation, so we did Tai Chi with different words. The students were all very excited in the physical benefits the form offered – fewer knee pains, greater flexibility and more “grace”. When all references to any larger meaning even as seemingly inconsequential as “meditation” were removed, they were ready to receive the benefits from this very gentle exercise.
Teaching anything is always about taking your student to a place where you and they can speak a similar language, and gently guiding them to a greater understanding. It requires the teacher become a student of the student -- learning to understand the person that is to receive instruction. Then and only then can you reach that “safe” place where learning takes place.
Regardless of the ethnicity or cultural diversity in your class, there is always a lack of sameness. In any class, there may be students with whom “connection” is really difficult; those students for whom finding that “common ground” eludes you for a while, as it did me. There may be students so caught up in perfection that Tai Chi causes more stress than relaxation. There may be students with whom you could actually do “Synchronized Olympic Tai Chi”, those students that can actually see the world from your eyes!! The beauty for me, though, is watching the flock of birds. Each one is unique. We fly together, but we, each of us, is practicing the Tai Chi that speaks to us.
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Monthly Tips to help people with Chronic Conditions better manage their Life
Tony Garcia, Senior Trainer, Miami, Fl. USA
Tony Garcia, Senior Trainer, Miami, Fl. USA
These are suggestions that I have given people on of how to use Tai Chi in their every day living while at the same time using the Tai Chi principles (slow, even and continuous)
My tip for this month is how to safely climb up and down stairs. Rushing to climb up and down stairs can cause tripping which could lead to a serious fall.
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To climb up:
1. Stay close to the side and place one hand on the rail. Look up and assure there are no obstructions
2. Take one step at a time placing entire foot down
3. Feel the floor with bottom of foot before taking the next step.
4. While pushing down on your feet and lifting the opposite heel, use the grips to help with your balance and leg stability. As that heel is lifted further, pressure on the opposite knee decreases.
5. Safely bend the knees slightly with every step.
6. Use your vision to scan the steps and the people walking up or down the stairs.
7. If necessary, take breaks by placing feet together after the step and wait until you are ready for the next step.
8. If you feel there is an urgent problem with your health, sit down on stairs and call for assistance.
2. Take one step at a time placing entire foot down
3. Feel the floor with bottom of foot before taking the next step.
4. While pushing down on your feet and lifting the opposite heel, use the grips to help with your balance and leg stability. As that heel is lifted further, pressure on the opposite knee decreases.
5. Safely bend the knees slightly with every step.
6. Use your vision to scan the steps and the people walking up or down the stairs.
7. If necessary, take breaks by placing feet together after the step and wait until you are ready for the next step.
8. If you feel there is an urgent problem with your health, sit down on stairs and call for assistance.
To climb down:
1. Stay close to the side and place one hand on the rail
2. Look down and assure there are no obstructions
3. Begin stepping with your front instep and slowly bring the heel down
4. Repeat steps 6 – 9 as indicated above
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Humor, Laughter and Radiant Health
by Dr. Bob McBrien
Finding a bit of humour and having a good laugh seems to be impossible during times of high stress. Dr. Paul McGhee has researched the psychology of humour throughout his career. Recognized worldwide as trainer and speaker, his mission is to teach us how to develop our own humour skills. Find him on the web at www.laughterremedy.com for more information.
by Dr. Bob McBrien
Finding a bit of humour and having a good laugh seems to be impossible during times of high stress. Dr. Paul McGhee has researched the psychology of humour throughout his career. Recognized worldwide as trainer and speaker, his mission is to teach us how to develop our own humour skills. Find him on the web at www.laughterremedy.com for more information.
Among the many quotes he offers in his book Health, Healing and the Amuse System, he offered this Chinese proverb that may be familiar to readers.
“You cannot stop the birds of sorrow from flying around your head, but, you can prevent them from building a nest in your hair”
Having survived our two daughters’ college years I can now laugh at this example of healthy humour. Dr. McGhee retells this anecdote of a daughter’s letter from college to her parents.
Dear Mom and Dad,
I am sorry that I haven’t written, but let me explain. Are you sitting down?
I have recovered from the concussion I received when I jumped from my window when we had a fire in the dorm last month. I can see normally now thanks to the gentle care from Roger, the dorm janitor, who saved me. I have been living with him since the fire. We are planning to marry before my pregnancy shows. Although he is a high school drop out I know you will love him as I do and accept him into the family.
I am sorry that I haven’t written, but let me explain. Are you sitting down?
I have recovered from the concussion I received when I jumped from my window when we had a fire in the dorm last month. I can see normally now thanks to the gentle care from Roger, the dorm janitor, who saved me. I have been living with him since the fire. We are planning to marry before my pregnancy shows. Although he is a high school drop out I know you will love him as I do and accept him into the family.
Your loving daughter,
Mary Jane
P.S. There was no fire, I was not hurt, there is no Roger and of course, I am NOT pregnant. However, I am getting an ‘F’ in Biology and I want you to see the grade in its proper perspective
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END OF NEWSLETTER
Warning: Dr. Lam does not necessarily endorse the opinion of other authors. Before practicing any program featured in this newsletter, please check with your physician or therapist. The authors and anyone involved in the production of this newsletter will not be held responsible in any way whatsoever for any injury which may arise as a result of following the instructions given in this newsletter.
Warning: Dr. Lam does not necessarily endorse the opinion of other authors. Before practicing any program featured in this newsletter, please check with your physician or therapist. The authors and anyone involved in the production of this newsletter will not be held responsible in any way whatsoever for any injury which may arise as a result of following the instructions given in this newsletter.
Ask Dr Lam - you can ask me anything about tai chi here.
