Bone loss / bone density and Tai Chi & qigong



NIH (National Institutes of Health) Research
This is the first case-control study to show that regular Tai Chi Chuan exercise may help retard bone loss in the weight-bearing bones of postmenopausal women.

Tai Chi is a promising intervention for maintaining postmenopausal women's bone mineral density. No significant adverse effects of practicing Tai Chi were reported, and research also indicates that Tai Chi may improve other risk factors associated with low bone mineral density. Therefore, more research needs to be conducted.- Medscape Today, from WebMD, 10/26/2010

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.

Bone strength & density. The most rigorous support for the positive effects of Tai chi on BMD (bone marrow density) comes from randomized trials. One trial observed that BMD at the lumbar spine significantly increased following 01 months of Tai Chi, while in sedentary controls, the BMD decreased. ... A second randomized trial observed that for older women (but not men), 12 months of Tai Chi resulted in maintenance of total hip BMD levels when compared to non-exercise controls, who lost bone in their hips ... the beneficial effects of Tai Chi were equivalent to 12 months of resistance training.
Read more at Harvard Health Publications ...

NIH (National Institutes of Health)
A randomized, prospective study of the effects of Tai Chi Chun exercise on bone mineral density in postmenopausal women.
CONCLUSIONS: This is the first prospective and randomized study to show that a programmed TCC exercise intervention is beneficial for retarding bone loss in weight-bearing bones in early postmenopausal women. Long-term follow-up is needed to substantiate the role of TCC exercise in the prevention of osteoporosis and its related fracture.

Depression Linked to Bone Loss

See "Anxiety" page of Tai Chi Medical Research Library on how Tai Chi can lower depression.

MENOPAUSAL THERAPY. The QiGong Institute reviewed voluminous studies done worldwide and concluded that QiGong and drug therapy is superior to drug therapy alone, including in the case of menopausal treatments. This mechanism of enhanced drug delivery suggests that QiGong could make possible smaller doses of drugs, which would cause less adverse side effects. For example, QiGong is reported to restore estradiol levels in hypertensive, menopausal women, leading to the possibility that estrogen replacement therapy might not be necessary or might be used at reduced levels.

Consumer Reports on Health's January 2013 edition, reported on a study finding that women who practiced deep breathing techniques that were slower than average breathing, suffered fewer hot flashes and the ones they had were less intense, as compared to a control group not using the deep breathing techniques. Comment: Qigong breathing, which is often used in both Tai Chi and Qigong exercises, involves placing the tip of the tongue lighly on the roof of the mouth and engaging in full diaphramatic breaths, filling the bottom of the lungs first, and then all the way up to the top of the lungs, before a complete exhale then empties from the top all the way down as the abdominal wall draws in gently. These longer, slower, more gradual breaths have a soothing and centering quality. (Click below for video tutorial on Qigong breathing, an excerpt from The Complete Idiot's Guide to T'ai Chi & Qigong, 4th edition).
Click for VIDEO: Qigong Breathing Tutorial

Hot Flashes.
Harvard Health Publication wrote: Hot flashes probably begin in the hypothalamus, a part of the brain that controls body temperature. For reasons that remain elusive, the thermostat in a midlife woman’s body is suddenly reset at a temperature lower than normal. The hot flash is the body’s way of cooling itself, like the way a refrigerator kicks on when you open the door on a hot day ... Some women find deep-breathing exercises helpful. Research suggests that a technique called paced respiration can cut in half the frequency of hot flashes. To perform paced respiration, take slow, deep, full breaths — expanding and contracting the abdomen gently while inhaling and exhaling — at a rate of about six to eight breaths per minute. One of the best ways to learn paced respiration is by taking a yoga class. Practice this technique twice a day for 15 minutes. You can also use paced respiration whenever you feel a hot flash coming on. Stress-relief techniques and biofeedback may also be of some benefit.

Tai Chi and Post Menopausal Women
The US National Library of Medicine, National Institutes of Health published a study on, that found that Tai Chi training improved body composition, muscle strength, functional capacities, and general health perception in postmenopausal women, and this last improvement was more pronounced in tipe 1 dynapenic individuals.



Since 1984, collecting breaking medical/science research on Qigong, Tai Chi, Yoga, and Mind-Body Education
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* NOTE: World Tai Chi & Qigong Day advises consulting your physician before beginning any new exercise, herbal, diet, or health program. The research listed here is meant to stimulate a discussion between you and your physician, health insurance carrier, etc., not as medical advise. Research and comments provided here are hoped to stimulate a more robust discussion of powerful natural mind/body health tools. Popular media, health media, and government must increase attention to stunning emerging research, including the UCLA study indicating Tai Chi participants enjoyed a 50% increase in immune system resistance to viral infection.



To learn more about tai chi & qigong medical research, see the below book,
"the complete idiot's guide to tai chi & qigong,", and also
"Harvard Medical School Guide to Tai Chi," and
"The way of qigong: the art and science of chinese energy healing."


Click to purchase this acclaimed best-selling Tai Chi book, with nearly 150 web-video support videos for the detailed text/illustration instruction as a "gift of health" for loved ones.

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"Visionary! If you only buy one book on T'ai Chi, then this is the book. This book is all you ever needed to know to change your life. I have taught T'ai Chi for several decades myself, yet I have now read Bill's book from cover to cover seven times, and still get something new from it each time."
Dr. Michael Steward Sr., D.MA, Ph.D., MA, Senior Coach for Team USA, Inductee of the World Sports Medicine and World Martial Arts Hall of Fame

"Sometimes Chinese culture can be difficult to explain. Sifu Bill Douglas successfully uses American culture to explain the art of T'ai Chi Chuan. He simplifies difficult concepts, making them easier to understand. This book takes the best parts of T'ai Chi and makes them understandable [to Westerners] without requiring a grounding in Chinese culture and history."
– Sifu Yijiao Hong, USA All-Tai Chi Grand Champion and USA Team member; Certified International Coach and Judge, International Wushu Federation

"Douglas has achieved for QiGong what Apple did for the computer. He's brought it to the people … great place to start for beginners. … Teachers may also find this an excellent manual 'on how to explain these concepts to the general public…'"
– R. Poccia, stress management instructor, Beyond Anonymous, San Francisco

"The Tao of Tai Chi: The Making of a New Science" (now available in both English and Spanish))
Tao of Tai Chi: The Making of a New Science



Harvard's Dr. Peter Wayne discusses Tai Chi, Qigong and Bio-Energy with Neuro-biologist, Dr. Richard Hammerschlag,


World Tai Chi & Qigong Day's series of Official ONLINE SUMMITS, have brought some of the top minds in Tai Chi, Qigong, and cutting edge scientists researching Mind-Body practices. World Tai Chi & Qigong Day's global health education work was recognized on page 25 of "The Harvard Medical School Guide to Tai Chi" ...

A reflection of how successful the invasion has been is World Tai Chi Day, organized by Bill Douglas. One of the purposes of this day is ‘to bring together people across racial, economic, religious, and geo-political boundaries, to join together for the purpose of health and healing, providing an example to the world.' Millions of people around the world – 65 nations participated in 2011 – gather one day each year to celebrate the health and healing benefits of Tai Chi and Qigong.
— The Harvard Medical School Guide to Tai Chi (page 25)

Harvard Medical School Researchers Launch 'Tai Chi as Therapy' Lecture to Commemorate World Tai Chi Day


The new Harvard Medical School Guide to Tai Chi is a powerful reference book for all tai chi and qigong advocates, teachers, etc. The Harvard Guide cites's work in expanding global awareness of tai chi and qigong!

Our efforts have exposed over ONE BILLION potential viewers/readers of mass media to Tai Chi and Qigong and its myriad health benefits, via our annual WTCQD worldwide events.