Tag: taoist yoga

Strengthen Your Mental Tolerance by Understanding the Energetic Structure of the 8 Extraordinary Vessels

The 8 Extraordinary Energy Meridians or Vessels

By strengthening the physical body through exercise – specific exercises such as yoga, tai chi, qigong, and others, are methods to develop self-disciple. By practicing self-induced strategic trauma (training) one can dramatically strengthen their nervous system and in turn, develop mental stress to better deal with the stress of daily trials and tribulations. By manifesting our own internal pressure (mind and body training), it is much easier to manage external pressure (stress) that constantly pushes into our personal space.

Managing ones physical body, thoughts and emotions all burn a tremendous amount of energy. The brain used 20% of the body’s overall energy expenditure, while only comprising 2% of our body weight.

Exercise and wellness methods and concepts like these have been known for centuries, but are considered new or “alternative” to modern western culture.

Fatigue and Vitality – Saskatoon Wellness Centre (saskwellness.com)

Building stronger muscles can lead to building stronger joints and bones. Additionally, by holding static postures, positions or exercises the nervous system is strengthened. Specific joint alignments engage the nervous system to endure more pain, stress and discomfort. Standing perfectly still for 1 minute can be challenging; 5 minutes of not moving might be considered self-torture for some. And that is just standing and not even trying to hold a difficult posture. Think of tempering steel in fire to strengthen the metal.

When engaging the muscles, tendons, bones and fascia, the 12 regular energy meridians are engaged plus the 8 extraordinary meridians (or vessels) are opened and filled as reservoirs to adjust the ebb and flow of energy throughout the body and thereby strengthening the immune system among other bodily functions. These meridians and vessels run throughout the body in a spider web-like pattern from head to toe, on the surface as well as deep into the internals of the human body.

Often times people will ask me, “where did you learn this?” Well…almost 40 years ago I began studying Korean kung fu, then Traditional Chinese Medicine, medical qigong, fitness, wellness and anatomy. It didn’t happen overnight or from a weekend seminar. It took me decades of learning, studying and teaching from and with high level masters and teachers. And I’m not done learning yet, are you?

The physical exercises are just part of this training in addition to breath control and the self-awareness of the energy flow within the body.

Read and follow my blog posts to learn more about major health issues and what you can do about it.

Be well, become healthy, be wise.

#mentalhealth #stressmanagement #depression

Jim Moltzan 

407-234-0119

www.MindAndBodyExercises.com

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Masters Council

Americans are Severely Vitamin D Deficient

Vitamin D Deficiency at Epidemic Levels

The US, and many of the world, have been facing an epidemic of vitamin D deficiency for many years, especially in areas lacking consistent daily sunlight such as the northern states of US. This trend is also seen in areas with much sunlight where people cover up their whole bodies from sun exposure. Now exacerbated by pandemic lock-downs and less outside physical activity over the last few years. Most people are unaware or care to ignore how vital vitamin D is to the immune system and overall health.

From the National Library of Medicine of May, 2022:

Vitamin D deficiency is a global public health issue. About 1 billion people worldwide have vitamin D deficiency, while 50% of the population has vitamin D insufficiency.[1] The prevalence of patients with vitamin D deficiency is highest in the elderly, obese patients, nursing home residents, and hospitalized patients. The prevalence of vitamin D deficiency was 35% higher in obese subjects irrespective of latitude and age.[7] In the United States, about 50% to 60% of nursing home residents and hospitalized patients had vitamin D deficiency. [8][9] Vitamin D deficiency may be related to populations who have higher skin melanin content and who use extensive skin coverage, particularly in Middle Eastern countries. In the United States, 47% of African American infants and 56% of Caucasian infants have vitamin D deficiency, while over 90% of infants in Iran, Turkey, and India have vitamin D deficiency. In the adult population, 35% of adults in the United States are vitamin D deficient whereas over 80% of adults in Pakistan, India, and Bangladesh are Vitamin D deficient. In the United States, 61% of the elderly population is vitamin D deficient whereas 90% in Turkey, 96% in India, 72% in Pakistan, and 67% in Iran were vitamin D deficient Sizar & et al, 2022).

This epidemic of deficiency stems from misinformation surrounding the fear of sun exposure, use of toxic sunscreens, and poor dosing recommendations that neglect the critical role that vitamin D plays in protecting against nearly every chronic disease on Earth. Mainstream experts still express fear about taking too much vitamin D, in spite of very few people ever reaching “toxic” blood levels. as well as even less people experiencing side effects from too much vitamin D (Micozzi 2018). Let us be informed that sunscreen sales in the US for 2022 are forecast at $1.83 billion (Statista, 2021) and vitamin D supplement sales spiked to $544 million in 2020 (Grebow, 2021).

Immunologic Effects of Vitamin D on Human Health and Disease – PubMed (nih.gov)

Vitamin D3, also known as cholecalciferol, is produced in the skin initiated from sunlight UVB radiation or absorbed from particular foods. Vitamin D3 is then absorbed into the bloodstream and then metabolized in the liver transforming into calcidiol. From here calcidiol, travels from the liver to the kidneys and changes to calcitriol. Calcitriol then proceeds to affect metabolic functions like absorption in the intestines of calcium and phosphorus, bone regulation and cell regulation. After the age of 50, aging causes vitamin D3 production to decrease up to 75% and causing muscle weakness and a loss in bone strength and density.

Vitamin D Deficiency

Causes:

  • Winter side-effects (less sun exposure)
  • Sunscreen
  • Air pollution
  • High altitude
  • Poor diet

Imbalances:

  • Hypertension
  • Heart disease
  • Urinary infections
  • Tuberculosis
  • Depression
  • Schizophrenia
  • Liver disease
  • Rental failure
  • Crohn’s disease
  • Cystic fibrosis
  • Celiac disease
  • Muscular aches & weakness
  • Osteoporosis
  • Osteoarthritis
  • Rickets
  • Diabetes
  • Obesity

Solutions:

  • Sunlight on skin
  • Diet
  • Vitamin supplements
  • Weight-bearing exercises

(Charoenngam & Holick, 2020)

What can you do to prevent vitamin D deficiency – become educated, be more aware of your own health, get outside during the morning or late afternoon when sunlight is less intense, and get your body moving to engage your muscles and bones to tell your nervous system that you are still alive and need your body to maintain homeostasis through good health and lifestyle practices.

Get started with these three simple steps:

  1. Consult with your doctor to manage your vitamin D levels twice a year — at the end of winter and again at the end of summer. Ask for a simple blood test called the 25(OH)D (25-hydroxy vitamin D) test. (Optimal blood levels are between 50 and 75 nanomoles/Liter.)
  2. Commit to being in the sun 15 minutes a day without sunscreen. When planning on being outside longer, add some protective clothing, a hat, and sunglasses.
  3. Supplement with 10,000 IU of vitamin D3 daily. This dose in a convenient, highly-absorbable liquid form together with the potent marine carotenoid, astaxanthin, for added benefits (Micozzi, 2018).

References:

Sizar O, Khare S, Goyal A, et al. Vitamin D Deficiency. [Updated 2022 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK532266/

Statista. (2021). Sun Protection – United States. https://www.statista.com/outlook/cmo/beauty-personal-care/skin-care/sun-protection/united-states

Grebow, J. (2021, February 19). Vitamin D made headlines over COVID-19 studies last year. Sales of vitamin D were also up in 2020. What will 2021 look like? 2021 Ingredient trends to watch for food, drinks, and dietary supplements. Nutritional Outlook. https://www.nutritionaloutlook.com/view/vitamin-d-made-headlines-over-covid-19-studies-last-year-sales-of-vitamin-d-were-also-up-in-2020-what-will-2021-look-like-2021-ingredient-trends-to-watch-for-food-drinks-and-dietary-supplements

Charoenngam, Nipith & Holick, Michael. (2020). Immunologic Effects of Vitamin D on Human Health and Disease. Nutrients. 12. 2097. 10.3390/nu12072097.

Micozzi. (2018, September 13). Are you dangerously deficient in this key nutrient? Dr. Marc Micozzi. https://drmicozzi.com/are-you-dangerously-deficient-in-this-key-nutrient

Micozzi. (2018a, June 21). Six reasons why you’re still vitamin D deficient. Dr. Marc Micozzi. https://drmicozzi.com/six-reasons-why-youre-still-vitamin-d-deficient

Alfredsson L, Armstrong BK, Butterfield DA, Chowdhury R, de Gruijl FR, Feelisch M, Garland CF, Hart PH, Hoel DG, Jacobsen R, Lindqvist PG, Llewellyn DJ, Tiemeier H, Weller RB, Young AR. Insufficient Sun Exposure Has Become a Real Public Health Problem. International Journal of Environmental Research and Public Health. 2020; 17(14):5014. https://doi.org/10.3390/ijerph17145014

_________

I have learned, studied, practiced and teach literally hundreds of various low-impact exercises that can build stronger bones, muscles and joints. Private, small or group instruction.

Control the body with the mind. Manage the mind by disciplining the body, through physical activity. Learn to be more active, eat healthier, sleep better, stress less – these are the key components to maintaining a strong mind, body, immune system, and outlook on life.

I am currently offering wellness lectures and classes for group, small group & private instruction in Wekiva, Longwood and Winter Park.

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

http://www.MindAndBodyExercises.com

https://www.facebook.com/MindAndBodyExercises/

https://www.youtube.com/c/MindandBodyExercises

https://mindandbodyexercises.wordpress.com/

Masters Council

Excessive Sitting Often Leading to Metabolic Syndrome

Sitting for prolonged amounts of time is as, or more detrimental than tobacco smoking.

Most people are beginning to realize that sitting too much is unhealthy. Most feel lethargic after sitting after a long day at work or a TV binge . What exactly goes downhill in our bodies when we sit on the average, for nearly eight hours per day?

Common health issues from prolonged sitting:

  • Tightness of hips & relative muscle groups
  • Weakened abdominal muscles
  • Pancreas over-stimulation
  • Achy shoulders and back
  • Weakened glute muscles
  • Vertebrae issues
  • Heart disease
  • Colon cancer
  • Neck strain

More specific health issues:

Head:
Long periods of sitting can help to form blood clots, which can eventually travel to the brain resulting in stroke.

Neck:
Muscles in the neck become strained and tight. Fluid retained in the lower body during the day, returns to the neck region during sleep causing sleep apnea.

Lungs:
All day sitting raises doubles the risk of pulmonary embolism or blood clotting.

Heart:
Heart disease and diabetes risk doubles for those with a sedentary lifestyle versus those who are more active.

Stomach:
Prolonged sitting often leads to obesity, colon cancer and other digestion ailments. Metabolism is impaired as enzymes within muscles responsible for breaking down fats are essential turned off from lack of physical movement.

Spine (muscles & vertebrae):
Prolonged sitting puts excess pressure on vertebrae and muscles, compressing nerves connected to the whole body affecting many bodily functions.

Arms & Legs:
Lack of physical movement of the limbs helps lead to high blood pressure.

Glutes:
Pressure on nerves running through glutes and legs can become compressed causing pain and leading to more lack of activity.

Posture:
Posture is the relative placement of the human body and its components such as, but not confined to, the spine and limbs. Many people in the United States experience some type of chronic pain at some time in their lives. Causes of pain can vary depending upon the individual and their circumstances. Poor posture can be responsible for many ailments ranging from ankle, knee, hip and back pain. A spinal misalignment, due to improper posture, an injury, hereditary or even congenital conditions, can have an eventual ripple effect throughout the human body. A shift of .375″ (13mm) can cause the depicted ailments. A simple habitual tilt of the head or shift in the body weight over time, changes the alignment of the spine. This re-alignment begins to effect the muscles, tendons, ligaments and nerves causing a total imbalance within these body systems. An injured ankle or knee can become the spark that cause a ripple effect literally from head to toe. Instinctively, as humans we try to center our head directly above our physical center of gravity. Poor posture, short leg syndrome, injuries or habitual body movements can cause remodeling of the muscular, skeletal and nervous system. These root problems can be the cause of many chronic ailments.

What is the solution to these issues?

  • get up out of the chair more often
  • become more active
  • consult with your physician or chiropractor
  • have your posture checked
  • stretch regularly
  • perform non-specific symmetrical exercises
  • inspect footwear for uneven wear patterns
  • evaluate poor posture habits and adjust
  • review career choices if necessary

_______________

Control the body with the mind. Manage the mind by disciplining the body, through physical activity. Learn to be more active, eat healthier, sleep better, stress less – these are the key components to maintaining a strong mind, body, immune system, and outlook on life.

I am currently offering wellness lectures and classes for group, small group & private instruction in Wekiva, Longwood and Winter Park.

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

www.MindAndBodyExercises.com

https://www.facebook.com/MindAndBodyExercises

https://www.youtube.com/c/MindandBodyExercises

https://mindandbodyexercises.wordpress.com/

Masters Council

WSJ Article Highlights That Cardiovascular Disease Cause More Deaths Every Year, Than Covid-19 Has at its Worst

“Stopping a Pandemic Deadlier Than Covid”

“Cardiovascular disease kills more people each year than Covid at its worst. We know how to prevent it. We just need the political will.”

Excerpt from the article:

“First, some basics. In the first two years of the pandemic, Covid killed nearly 900,000 people in the U.S. In those same years, heart attacks and strokes killed more than 1.6 million. Globally, Covid killed more than 10 million people in the first two years of the pandemic; in the same two years, cardiovascular disease killed more than 35 million. The three leading drivers of heart attacks and strokes—accounting for around two-thirds of the global total—are tobacco use, hypertension and air pollution, and all three are preventable.”

https://www.wsj.com/articles/stopping-a-pandemic-deadlier-than-covid-11648220259?st=nibaybgiyt7d9ch&reflink=desktopwebshare_permalink

What is the solution to these issues?

  • get up out of the chair more often
  • become more active
  • manage your diet as if your life depended upon it
  • consult with your physician, nutritionist, chiropractor or other healthcare professional regularly
  • have your posture checked
  • exercise and stretch regularly
  • perform non-specific symmetrical exercises (engage both left & right, top & bottom)
  • inspect footwear for uneven wear patterns
  • evaluate poor lifestyle habits and adjust
  • review career choices if necessary
  • have an outlet for your stress and emotional ups & downs
  • evaluate alcohol and drug consumption

_______________

Control the body with the mind. Manage the mind by disciplining the body, through physical activity. Learn to be more active, eat healthier, sleep better, stress less – these are the key components to maintaining a strong mind, body, immune system, and outlook on life.

I am currently offering wellness lectures and classes for group, small group & private instruction in Wekiva, Longwood and Winter Park.

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

www.MindAndBodyExercises.com

https://www.facebook.com/MindAndBodyExercises

https://www.youtube.com/c/MindandBodyExercises

https://mindandbodyexercises.wordpress.com/

Masters Council

Silk Reeling Exercises

Silk Reeling refers to internal (neigong) movement principles practiced in traditional styles of Tai Chi, especially emphasized within the Chen and Wu styles. The metaphoric term derives from the spiraling and twisting movements of the silkworm larva as it wraps itself within its cocoon. In order to draw out the silk successfully, the action must be smooth, consistent and flowing with no jerking or sharp change in direction. Too fast of a movement and the silk breaks. Too slow and it sticks to itself and becomes tangled. Silk Reeling movements are continuous, rhythmic and spiraling patterns  practiced at consistent speed with a “light touch” of drawing silk. Silk reeling is practiced in solo forms and stances as well as in “push hands” with a partner.

Key Points of Awareness:
• The head stays upright as if trying to make the scalp push the ceiling up; chin slightly tucked back.
• Keep the head level and don’t drop your head when your arms move downwards or to look at your feet. Use your peripheral vision to focus on the arms when they are lowered.
• The tongue should be gently placed on the top palate (roof) of your mouth.
• Keep your body upright, with the spine naturally straight while keeping the chest relaxed. Do not hold too much tension in your chest.
• When the arms are in the lower phase of the movement don’t lean or bend forward keeping the body upright at all times.
• When moving the arms, try to keep the shoulders relaxed and loose, trying not to lift them.
• During movements when the arms arc away from the body, try not to lift the elbows too high. Make sure you keep your elbow lower then the hand.
• When shifting the weight side-to-side, always keep the knees slightly bent. Don’t straighten the empty leg.
• The breath should be natural, deep, slow and quiet while coordinated with the body movement. Typically when the hand goes across the body, breathe in through the nose. When the hand goes away from the body, breathe out through the nose.

Embrace the concept of feet, waist, arms:

1) Push (power) from the feet
2) Direct with the waist moving
3) Express with the shoulders, arms & hands

Watch the video to see one method of stretching the spine, relieving stress, increasing oxygen intake and becoming more self-aware.

__________

I write often about topics that affect our health and well-being. Additionally, I teach and offer lectures about qigong, tai chi, baguazhang, and yoga.

For more info, contact Jim Moltzan at info@mindandbodyexercises.com, 407-234-0119 or through my site at http://www.mindandbodyexercises.com