Tai Chi May Boost One's Immune System

"Dr. Michael Irwin of University of California – Los Angeles conducted a research study that found that after 25-weeks of Tai Chi practice, older adults’ immunity against shingles was slightly higher than people who did not practice Tai Chi but got shingles vaccinations. Combining Tai Chi practice and vaccination, the seniors’ immunity index was twice as high as vaccination alone, the same level of people 30 years younger.

The Chinese Culture University in Taiwan found that Tai Chi Chuan increased circulating myeloid dendritic cells which are antigen-presenting cells of the immune system.

Chang Gung University in Taiwan found that regular Tai Chi Chuan exercise enhances functional mobility and important T cells in the immune system. It also discovered that regular Tai Chi practice improves T cell function of patients with type 2 diabetes.

If that wasn’t enough, even Dr. Oz’s personal trainer Donovan Green and world Kung Fu champion Master Karl Romain endorse taking Tai Chi for developing a stronger immune system.

From a western scientific standpoint, it’s difficult to explain exactly why and how Tai Chi affects our immune system. Dr. Peter Wayne, Assistant Professor of Harvard Medical School and author of the Harvard Medical School Guide to Tai Chi, comments with many active ingredients—movement, breathing, attention, visualization, and rich psychosocial interactions, Tai Chi is a multicomponent intervention."
-  "Can Tai Chi Boost Your Immune System?" from Asian Fortune

How to Boost One's Immune System

How to Boost One's Immune System

1.  Daily moderate cross training exercises.
2.  Adequate rest, relaxation, and sleep.
3.  Proper diet and adequate protein.
4.  Vitamin C supplementation.
5.  Reduce stress, overdoing, overreaching, overachieving, unrealistic objectives.
6.  Maintain cleanliness and sanitary conditions.
7.  Adequate water intake.
8.  Maintain an upbeat, positive, and realistic attitude. 
9.  Take all prescribed medicines on schedule.
10.  Don't smoke or drink alcohol.
11.  Develop and maintain positive social relationships.
12.  Stimulate and engage your thinking processes. 
13.  Use effective vaccines and avoidance tactics to prevent communicable diseases.  



There is plenty of evidence that Tai Chi, Yoga, Chi Kung, and Walking all can boost one's immune system.  However, claims by advocates of each of these mind-body exercise systems seem to ignore the fact that regular moderate exercise of just about any type will improve functioning of the immune system, combined with the other healthy living practices listed above.  I find little evidence that any one mind-body exercise system is "the best."  The bottom line, for me, is daily moderate cross training exercises.  

Homebound Habits

The States of Washington and Oregon have various quarantine orders to prevent the spread of the Covid19 Flu virus.  In Clark County, Washington, were we live, there are 425,000 people.  250 individuals have the Covid19 virus.  Schools are all closed, and many retail businesses are closed. 

Karen and I stay at home, read, watch media, use the Internet, garden, and do chores. 
Fortunately, we have been healthy. 

Mostly listening and observing. 

Many trees, shrubs, and flowers are in their Spring blooming and leafing phase.  Our tulips were very large this year. 

I wish everyone good health and hope we will somehow return to "normal."

Cold and Homeboud in Vancouver

All the schools and libraries are closed for four weeks in Vancouver to prevent the spread of the flu.  All gatherings and sports events are cancelled.

This morning it is snowing.  There are about 3 to 4 inches of snow everywhere.

We have our home stocked with provisions and emergeny supplies.  Electricity and water are available.

Both Karen and I seem healthy and have a positive attitude.

May everyone stay healthy and weather this storm of a serious flu pandemic.  

Wintertime Slowdown

I have been recovering from a upper respiratory illness: bronchitis.  Problematic for a 74 year old man who has had bronchitis three times, and pneumonia twice.  A common cold in the cool winter days was hard on me.  Three weeks of recovering at home.  Two trips to visit doctor.  Getting better as of March 6th.

Not much energy during this period of time.   

Started walking 45 minutes each day on March 9, 2020.

I have had the flu three times (1955, 1975, 2002) in my lifetime.  Scary, painful, weakening. 

My wife and I have gotten a flu shot each year for the past twenty years.



I wish everyone good health and best wishes and luck in avoiding the flu season and the new virus strains like Covid-19.  


Every year, the flu season brings serious illness and death to a staggering number of people.  The evidence is shocking.

"Flu season is hitting its stride right now in the US. So far, the CDC has estimated (based on weekly influenza surveillance data) that at least 12,000 people have died from influenza between Oct. 1, 2019 through Feb. 1, 2020, and the number of deaths may be as high as 30,000. 

The CDC also estimates that up to 31 million Americans have caught the flu this season, with 210,000 to 370,000 flu sufferers hospitalized because of the virus."

So how do these numbers compare to flu deaths in previous years? So far, it looks like the 2019-2020 death toll won’t be as high as it was in the 2017-2018 season, when 61,000 deaths were linked to the virus. However, it could equal or surpass the 2018-2019 season's 34,200 flu-related deaths. 

Overall, the CDC estimates that 12,000 and 61,000 deaths annually since 2010 can be blamed on the flu. Globally, the World Health Organization (WHO) estimates that the flu kills 290,000 to 650,000 people per year."

Returning to Feeling Better and Training

In May of 2016, I was lifting weights for 45 minutes at the gym 5 days a week.  I walked 2 to 3 miles four days every week.  I taught 3 yoga classes and 3 taijiquan classes each week.  I worked 24 hours a week for the Corning School District.  I was feeling strong, energetic, and positive.  Medical tests were positive.  I was 70 years of age.  

After July of 2017, my health declined.  My 1st degree AV heart block (which I had since 1990) became a 2nd degree AV heart block and Bradycardia (excessively slow heartbeat) caused great concern and distress.  I had a pacemaker inserted in 6/17. 

We sold our home in Red Bluff, CA, and purchased a home in 6/17 in Vancouver WA.  This was challenging and stressful. 

During this period I fell twice and injured both knees and my right hip.  My damaged right rotator cuff tendon continued to limit my motions. 

My Type II diabetes, under reasonable control since 1990, began to worsen.  My new physician, Dr. Anna, switched my medicines in 7/17 and my recent blood sugar AIC was 7.2.  I must improve. 

I was depressed and drugged.  Disheartening!  Little energy!  Lighteaded! 

I smoked cannabis during this period to ease the pain and dull my senses.  This was a mistake.  I stopped smoking! 

I did not write much or research/study much for 14 months. 

I health started to improve in September, 2017.  I am now hoping to resume a more comprehensive physical training program in October, 2017. 

Karen and I are now eating more vegetarian based meals.  We are both greatly reducing our intake of  meats, dairy products, and eggs. 

I am now walking every day for 30 to 40 minutes. 

I garden some everyday at our new home.  

I go to the gym at LA Fitness four days a week. 

Hopefully, this autumn season will bring improved stamina and vitality to my life. 

I know that I have told my recent story before in this blog.  I apologize for the repetition. 

I hope my future writing and posts help me recover.  Productive work of this kind is uplifting for me.  Maybe, in addition, it might help others in some way.

Best wishes, 

Mike

Recover and Get Well, My Brother

My brother, Phil, has been slowly and with much difficulty, "recovering" from brain surgery to remove a non-cancerous but very serious tumor.  He still has painful headaches and some infection.  He needs home nursing and physical therapy.  He has been in and out of the hospital for five weeks.  Everyone is very worried!!

In July, we plan to attend the Blaize Family and the Garofalo Family reunion in the San Bernardino Mountains in Arrowhead, California.  We may stay at my brother Paul's house, with Paul and Janet, and families.  I will definitely go to see my brother Phil in San Diego.  

Pacemaker Time for Me

My health has been in some decline for the last ten months.

For the last decade, my 1st degree AV Node heart block has been worsening.  Recent symptoms in the last ten months have included: shortness of breath with mild exertion, lightheaded experiences, weakness, slow heartbeat episodes (Bradycardia), skipped heartbeats, fatigue, occasional dizziness, chest pains, feeling uncomfortable and very anxious at times, etc.   I have worn an exterior heart monitor for a few months last year, and now have an electronic heart monitor chip implanted in my chest.

Two weeks ago my new cardiologist from Peace Health Hospital in Vancouver reviewed my case.   A few days later, technicians brought up all the data results from my implanted heart monitor.  The results were very bad. My heartbeat was falling at times to 40, 30, and even 20 heartbeats per minute.

Last week, I met with the electro-cardiologist physician and associated team. Four doctors, including my cardiologist of the last 15 years in Redding, CA, all recommend I have a Pacemaker implanted.  Without the surgery to implant a Pacemaker, my death would come much sooner rather than later.  

The 2 hour Pacemaker implant surgery is scheduled for Wednesday morning, June 7th, 2017.  Dr. Yamac Gungor is the electro-cardiologist who will do the surgery.

Since I am now 71 years old, I must, like all other older people, deal with health setbacks as best I can.  I have been told the surgery is typically uncomplicated, and the results typically are very positive for the patient.  Hopefully, this will be the case for me.

My wife and I pay $550 per month for health insurance, not including the cost for medicines.  Hopefully, we will not have a huge expense for this surgery.

Walking Your Way to Better Health

"Reduce the risk of coronary heart disease
Maintain body weight and lower the risk of obesity
Reduce your risk of breast and colon cancer
Improve blood pressure and blood sugar levels
Enhance mental well being
Reduce your risk of Type 2 diabetes
Improve blood lipid profile
Reduce your risk of osteoporosis
Reduce the risk of stroke
Lessen the severity of COPD
Increase the chances of living longer
- Dr. Mercola, M.D., Daily Walk Can Add 7 Years to Your Life, 2016


"Your mood will improve 
Your creative juices will start flowing
Your jeans will get a little looser
You will slash your risk of chronic disease
You will keep your legs looking great
You will improve your bowel regularity
Your other goals will seem to be more reachable."
-  Prevention Magazine
7 Incredible Results You Will Get from Walking 30 Minutes Each Day, 2016
  

Ways of Walking Website:  Quotations, Information, Facts, Poetry, Inspiration

Benefits of Walking

Caloric Expenditures While Walking

Walking Meditation

Exercise Options for Older Persons

Aging Well


"The ideal aerobic exercise is walking. Virtually everyone can do it, almost anywhere. You should have little difficulty elevating your heart rate into your training range on a sustained basis, and it does not put undue strain on any of your joints."
- Terry Grossman, M.D., Fantastic Voyage 


I've been enjoying my long walks again as the injuries to my knees and hips last Spring have healed.  I now walk 90 minutes every day.  My pace is moderate and steady.  I usually listen to Classical and New Age music while walking.  I often take my dog, Bruno, with me on these long walks.  

Can Eating Less Slow the Aging Process?

For me, eating less and loosing 30 pounds of body weight in the last two years has significantly lowered my average morning fasting blood sugar and four month A1C readings; and, has resulted in my cardiologist reducing my blood pressure medicine dosages in half.  I feel stronger and more energetic, and I exercise in some way on a daily basis.  I sleep soundly and dream every night.  My waistline measurements have decreased from 44 inches to 40 inches.  My current goal is to reach a body weight of 230 pounds, and a waist of 38 inches, at a height of 6’6”.  Consequently, I plan to continue my efforts to eat less, but eat nutritious meals. 

I doubt I can live longer by eating less, but the likelihood of reducing the significant possible negative health effects of my Type 2 diabetes and high blood pressure seem worth the effort. 

Is fasting one day a week reasonable for me?    I am currently not sure about this approach to reducing caloric intake, since I actively exercise each day.  Maybe skipping dinner twice a week might be an option.  Comments?? 

“While human calorie restriction doesn't have the same impact on life span, it does provide numerous benefits, such as a greatly lowered risk for most degenerative conditions of aging, and improved measures of health. In recent years, human studies of long-term and short-term calorie restriction have comprehensively demonstrated these benefits. Many researchers believe that the evidence to date shows the practice of CR will in fact extend the healthy human life span, but there simply isn't enough data yet to pin down the effects on life expectancy. It is plausible that they are at least as good as those resulting from exercise. If so, it could mean a difference of 5-10 years of life.”

-  Fight Aging: Caloric Restriction Explained

“Calorie restriction (CR) extends life span and retards age-related chronic diseases in a variety of species, including rats, mice, fish, flies, worms, and yeast. The mechanism or mechanisms through which this occurs are unclear. CR reduces metabolic rate and oxidative stress, improves insulin sensitivity, and alters neuroendocrine and sympathetic nervous system function in animals. Whether prolonged CR increases life span (or improves biomarkers of aging) in humans is unknown. In experiments of nature, humans have been subjected to periods of nonvolitional partial starvation. However, the diets in almost all of these cases have been of poor quality. The absence of adequate information on the effects of good-quality, calorie-restricted diets in nonobese humans reflects the difficulties involved in conducting long-term studies in an environment so conducive to overfeeding. Such studies in free-living persons also raise ethical and methodologic issues. Future studies in nonobese humans should focus on the effects of prolonged CR on metabolic rate, on neuroendocrine adaptations, on diverse biomarkers of aging, and on predictors of chronic age-related diseases.”
-  Caloric Restriction and Aging, The American Journal of Clinical Nutrition   

Calorie restriction (CR), or caloric restriction, is a dietary regimen that is based on low calorie intake. "Low" can be defined relative to the subject's previous intake before intentionally restricting calories, or relative to an average person of similar body type. Calorie restriction without malnutrition has been shown to work in a variety of species, among them yeast, fish, rodents and dogs to decelerate the biological aging process, resulting in longer maintenance of youthful health and an increase in both median and maximum lifespan.

Live Longer:  The One Anti-Aging Trick That Works by Robert Roy Britt.

Making Aging Positive by Linda P. Fried

The Longevity Diet by Lisa Waldford and Brian M. Delaney

2010

Aging Well: Recommended Reading, Quotations, Reflections

Chi Kung May Boost One's Immune System

"Qigong can be used by nearly everyone. Bill Douglas, founder of the International Health Education World T'ai Chi and Qigong Day, who is also Dr. Weil's expert advisor on the therapy, recommends qigong as a highly effective stress management tool. Along with decreasing daily stress, he contends that qigong may boost immune system function, improve balance, tone the cardiovascular system, lower blood pressure and modulate disorders of mood."
Qigong and the Immune System

Yoga May Boost One's Immune System

"As many longtime yogis can attest, asana practice provides a gentle, natural means of supporting the immune system on a day-to-day basis—, no matter how hectic your schedule might be. Yoga helps lower stress hormones that compromise the immune system, while also conditioning the lungs and respiratory tract, stimulating the lymphatic system to oust toxins from the body, and bringing oxygenated blood to the various organs to ensure their optimal function. “Yoga is unlike other forms of exercise that focus only on certain parts of the body,” says Kathleen Fry, M.D., president of the American Holistic Medicine Association in Scottsdale, Arizona. “Yoga works on everything.”"
Yoga and Immune System