Study Finds Tai Chi Can Reduce Risk Of Dangerous Falls For The Elderly By Up To 64%

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According to the well-known U.S. Centers for Disease Control and Prevention, one in three American adults age over 65 falls each year. Some of these falls are fatal, with older adults more susceptible to risk for falls due to lack of exercise, diseases, medications, and vision problems. This danger is cited as one of the leading causes of injury and death in elderly people. ^[1]

A fascinating study published in May 2017 revealed that seniors who practice tai chi, a Chinese meditation practice, may be less likely to fall than their peers who don’t engage themselves in this type of exercise. ^[2] This study presents evidence on the role of tai chi in improving balance and preventing falls, especially for older adults.

The authors claim that their study is the most comprehensive systematic review that has yet evaluated tai chi for preventing falls. They considered data from other recently published trials to improve the precision of the estimated effects of tai chi on fall prevention. They divided the study’s participants in two groups – one group received tai chi lessons while another group didn’t get the intervention.

The researchers confirmed the link between tai chi and lower risk of falling when they accounted several factors including the frequency of practicing tai chi, the amount of time spent on doing the exercises, the style of tai-chi used, and the falling risk for individual patients. When the frequency of tai chi sessions was increased, spectacular improvements were noted – with risk reduction improved twelve-fold – or from 5% to 64%.

Previous studies have shown the value of tai chi for improving balance, flexibility, and strength of knee extension in older adults, according to Dr. Chenchen Wang of the Center for Complimentary and Integrative Medicine at Tufts Medical Center. Wang cited several components of tai chi that contribute to the meditation’s fall prevention impact – including breathing techniques, awareness of the body, balance, mindfulness, and relaxation. ^[3]

This work builds upon research undertaken in previous studies: In 2008, a Chinese study demonstrated the significant protective effect of tai chi on fall risk among older adults. ^[4] The study proposed the development of optimal tai chi training programs for older adults.

In 2005, American researchers evaluated the efficacy of a 6-month tai chi prevention for decreasing the risk of falling in older persons. ^[5] They concluded that a tai chi program could improve functional balance and performance in sedentary persons aged 70 years or older.

Findings from other studies also highlight the potential of tai chi in improving mental balance and reducing stress. There is a growing body of carefully conducted research that posits tai chi as an adjunct standard medical treatment for medical conditions commonly associated with age. One of them is arthritis which affects 54.4 million American adults, according to the CDC. ^[6] Tai chi is recommended by the health agency as an exercise program to improve the quality of life of arthritis sufferers. ^[7]

The financial toll from falls among older adults amounted to an astonishing $31 billion in 2015. Costs are expected to increase as the population of U.S. seniors is projected to reach 20% of the country’s population by 2030. ^[8] This scenario underlines the economic impact of tai chi, which appears set to play an important role in preventing falls and other chronic conditions.

How Essential Oils Enhance Your Well-Being

How Essential Oils Enhance Your Well-Being. Graphic © herbshealthhappiness.com. Essential oils photo © AdobeStock 52333950 (under license)

Aromatherapy is the practice of using natural plant oils for improving the physical well-being of a person. These aroma-producing oils come from flowers, leaves, stalks, rind, and roots. Aromatherapy is an alternative medicine that considers your sense of smell’s influence over your thoughts, emotions, moods, memories, behavior and physiological functions.

Plant-based oils contain biologically-active and volatile compounds that have been found to provide therapeutic benefits. While each essential oil has its own virtues and unique qualities, combining them may create a much more powerful effect. With aromatherapy, you can harness the olfactory power of essential oils for healing, simply to enhance your state of well-being and also through health-supporting effects that have been attributed to the oil molecules themselves.

The versatility of aromatherapy is immense. For this article, we will be discussing some of the therapeutic uses of oils for common complaints. There are oils that treat more than one problem including lavender and peppermint. Several scientific studies have been cited to support how these essential oils offer means for emotional and physical healing and rebalancing moods.

1. Essential Oils For Pain:

Lavender, chamomile, clary sage, juniper, eucalyptus, rosemary, peppermint, lavender, and green apple

Lavender oil is one of the most popular essential oils that are commonly used to relieve headaches and neck pain. Its analgesic and anti-inflammatory effects were confirmed by a study ^[1] published in the August 2015 issue of Brazilian medical journal Anais da Academia Brasileira de Ciencias. Another study ^[2] supports the effectiveness of lavender oil in treating pain when combined with conventional treatments such as acupressure.

2. Essential Oils For Insomnia:

Lavender, chamomile, jasmine, benzoin, neroli, rose, sandalwood oil, sweet marjoram, ylang-ylang, lemon

A Korean study ^[3] combined lavender, roman chamomile, and neroli oils to assess its effect on anxiety, sleep, and blood pressure of coronary artery disease patients. It found out the value of this blend as an independent nursing intervention for improving the sleep quality of these patients. In another study, ^[4] the oils of ylang-ylang, lavender, neroli, and marjoram were effective in improving the sleep quality of middle-aged women with hypertension.

3. Essential Oils For Stress:

Lavender, lemon, bergamot, jojoba, clary sage, peppermint, vetiver, pine, ylang-ylang, chamomile

In 2016, University of Montana undergraduate student McKinley June Sangwin investigated the effectiveness of aromatherapy as stress reduction tool ^[5] for college students. He pre-mixed a dram of chamomile, clary sage or lavender oil with jojoba oil for the study – which revealed the potential of aroma inhalation in reducing stress among college students.

4. Essential Oils For Anxiety:

Lavender, bergamot, rose, clary sage, lemon, Roman chamomile, orange, sandalwood, rose-scented geranium, ylang-ylang, and pine

One study ^[6] mixed lavender and bergamot oils to evaluate the blended oil’s aroma-therapeutic effects in treating anxiety. The study confirmed the relaxing effect of the synergistic blend and its potential use in medicine for curing depression or anxiety in humans. In 2006, a study published in Phytotherapy Research ^[7] provided evidence for the usage of ylang-ylang oil as a therapy for depression.

5. Essential Oils For Nausea And Vomiting:

Mint, ginger, lemon, orange, ginger, dill, fennel, chamomile, clary sage, lemon, and lavender

Yavari and colleagues ^[8] conducted research in 2014 to determine the effect of lemon inhalation aromatherapy on nausea and vomiting of pregnant women. Results showed the positive effect of lemon scent in reducing nausea and vomiting during pregnancy. In another study, ^[9] a blend of essential oils of ginger, spearmint, peppermint, and cardamom was proven to be another effective aromatherapy treatment for postoperative nausea.

6. Essential Oils For Memory And Attention:

Sage, peppermint, rosemary, lemon, and cinnamon

The effect of peppermint on memory performance has been widely explored. The International Journal of Neuroscience published a study ^[10] in 2008 that offered evidence for the impact of peppermint on increasing alertness of healthy participants. In 2009, another study ^[11] posited the potential of aromatherapy for improving the cognitive function of patients with Alzheimer’s disease. The study used rosemary and lemon essential oils.

7. Essential Oils For Low Energy:

Black pepper, peppermint, cardamom, cinnamon, clove, angelica, jasmine, tea tree, rosemary, sage, and citrus

In 2013, an experiment ^[12] was conducted to explore the effectiveness of peppermint essential oil on exercise performance. The stimulating effect of peppermint was attributed to its analgesic, anti-inflammatory, and antioxidant properties.

8. Essential Oils For Fatigue Exhaustion And Burnout:

Basil, bergamot, clary sage, jasmine, lemon, peppermint, rosemary, ginger, cypress, sandalwood, grapefruit, and grapefruit

Inhaling a mixture of essential oils ^[13] including peppermint, basil, and helichrysum was found to be effective in reducing the perceived level of mental fatigue or burnout. This study first appeared in The Journal of Alternative and Complementary Medicine.

How To Use The Essential Oils?

As mentioned above, the most common ways to use essential oils are aromatically, topically, internally, and externally. You can diffuse the oils into the air, inhale them directly, use as perfume or cologne, or as a natural room deodorizer. Essential oils are applied topically through massage, hot or cold compress, or bathwater. Certain oils may be used in cooking or as supplements, but they should typically NOT be taken internally unless accepted as a food-grade substance, and even then in minute quantities.

Around the home, essential oils have also found applications in sprays, carpet deodorizers, insect repellent, and household cleaners.

7 Science-Supported Ways To Boost Your Happiness

7 Science-Supported Ways To Boost Your Happiness. Graphic © herbshealthhappiness.com. Cat pic – Pixabay (PD)

People in the USA alone spend an average of $550 million on self-help books and $1 billion on motivational speakers in a year, with the global figure being far higher of course. These figures reflect people’s ongoing quest for happiness. It may be best to spare yourself the unnecessary expenses though. Happiness is easier to achieve than most people expect. And no, happiness is not the temporary feelings of elation you get when you experience achievements like a job promotion, the birth of a child, or a wedding. Happiness is a more enduring sense of well-being. ^[1]

Social psychologists Diener and Chan have established positive causal effects between happiness and physiological health and longevity. The quest for happiness is definitely a worthwhile one. ^[2] Here are seven ways you can achieve true happiness.

1. Be More Optimistic

As shown by a Harvard University study, optimists are happier and are 50% less likely to have a stroke, a heart attack, or heart disease. Keeping a positive outlook protects your body against cardiovascular diseases. Pessimists, on the other hand, are three times more likely to acquire health problems as they grow older. ^[3]

2. Learn From The Happiest Nation In The World

According to the European Commission’s “Eurobarometer”, a series of public opinion surveys, Denmark has earned the top spot in terms of happiness and well-being every year since the study was commissioned in 1973. ^[4] The United Nations had their own search for the happiest nation in the world, and found Denmark to be first in ranking. The UN World Happiness Report points to six factors as the main reasons for the Danes’ self-reported well-being, namely healthy life expectancy, real GDP per capita, having someone to count on, freedom from corruption, perceived freedom to make life choices, and generosity. Many of these factors are well within your control, like establishing meaningful connections with other people and nurturing a generous spirit. ^[5]

3. Strike A Work-Life Balance

The Danes are also known for striking a great work-life balance, which contributes to their increased levels of happiness. They make sure they do not overwork, clocking in an average of 33 hours per week. Only 2% of Danes work for more than 40 hours in a week. Although they go right back to work after childbirth, almost 80% of Danish mothers are found to be effective at balancing their free time between spending time with their families, taking part in community club programs, and enjoying weekly happy hour with their friends. ^[6]

4. Invest In Experiences

The Danes know better than to put too much weight on gadgets and material things. They are more invested in building memories. Studies reveal that people who focus more on having experiences compared to spending on material things report higher levels of satisfaction. And this feeling of satisfaction lingers long after the experience had passed. Moreover, too much material possessions tend to lead to debt, stress and time wasted on maintaining the properties, cars, clothes, gadgets, and the like.

Researchers say that people who focus on experiences report a greater sense of “being alive” not only during the experience but long after. This focus on experience also allow people to be mentally closer to the people around them, giving their happiness a boost. ^[7]

5. Get Social

Being social can help slow down your biological ageing. Research has revealed that a strong social support system contributes to the lengthening of the body’s telomeres.

Telomeres are the tiny caps on DNA chromosomes that determine cellular age. As per experts, having no friends can result to shorter telomeres and, consequently, a shorter life. Other studies show that loneliness lead to increased rates of depression, stress and health problems. To avoid such problems, it is recommended to have at least one close friend. ^[8]

6. Go Volunteer

According to dozens of studies, people who spend time volunteering are found to be happier with their lives compared to those who don’t. The United Nations points to volunteerism as one of the reasons Danes are among the happiest people in the world. 43% of people in Denmark regularly contribute to their community, a higher rate compared to USA’s 25%. ^[6]

A 2012 study found that the joy of helping others start at a young age. It showed that children prefer to give than to receive. The researchers conducted the study by handing out snacks to two groups of toddlers, and asking those from one of the groups to give their treats away. The children who gave away their treats displayed greater levels of happiness, suggesting that the act was more emotionally rewarding. ^[9]

The act of giving does not have to entail a big sacrifice. Previous research has shown that spending or donating as little as $5 has its emotional benefits. Experts reveal that people are inherently compassionate. Volunteering time, performing acts of kindness, and donating money increase levels of happiness by improving people’s sense of community, self-image and purpose. ^[10]

7. Just Laugh

Research has shown that more than just signaling happiness, laughing produces it. When you laugh, your level of endorphins rise and your stress hormones decrease. Endorphins are the brain chemicals responsible for the “runner’s high” people get from exercising. Laughing is also believed to be good for the heart. A study revealed that only 8% of heart patients who laughed daily experienced a second heart attack, while 42% of the non-laughers had a second attack. ^[11]

Another study further revealed that your body cannot differentiate between real and fake laughter. You will get the same benefits either way. So feel free to fake it until you make it. Take the opportunity to laugh whenever you can. Not only is the experience fun, it comes with enormous health benefits as well. ^[12]