When in pain, receptors become oversensitive requiring ever increasing amounts of input to dull this signal. Over time, the natural pain-killing mechanism will exhaust itself trying to keep up with the oversensitive receptors. The result being that the pain and inflammatory responses become chronic, and the pain becomes increasingly resistant to conventional pain-relief methods (ice, heat, etc.) and pain medications.
Chronic inflammation can destroy our joints completely over time. Pain relievers (NSAIDs, COX-2 inhibitors, etc.) are ineffective against this gradual degeneration. They may help somewhat with chronic pain symptoms but ultimately, they don’t repair the biological pain receptor nor joint damage.
Many pain-relieving drugs are known to have serious side effects. COX-2 inhibitors (Vioxx and Celebrex) have previously been shown to cause an increased risk of heart ailments. NSAIDs (Ibuprofen, Naproxen, etc.) can cause bleeding ulcers and do damage to the digestive system and kidneys. Often these medicines are unable to keep the chronic inflammation from continuing to cause cartilage degradation and have little or no power to reverse the process.
Treatment for Inflammation Inflammation can often be treated with over-the-counter medication, natural remedies (like fruits, vegetables, or herbs), or sometimes a change in diet. These options can sometimes be effective in temporarily eliminating pain from inflammation, but often only manipulates certain natural body functions, without dealing with the root cause of the inflammation. Treatment repeats as often as needed, creating a vicious cycle of treatment and then temporary relief.
The medication method introduces chemicals into the body that can eventually harm the liver and digestive tract over time. For the better results in managing inflammation, Chinese herbs could be incorporated within a healthy lifestyle. Those suffering from inflammation could introduce Chinese herbal remedies (or others) into their daily healthy habits. Natural ingredients often enhance and support various natural body functions. Herbal remedies can help keep manage inflammation and therefore pain.
Dit Da Jow (Liniment) ‘’Dit Da Jow” or “Jiao”, in Chinese means “fall and strike.” This term refers to external recipes formulated in Chinese medicine to treat injuries and trauma. Dit Da Jow is an external liniment and not for ingestion. The recipes vary primarily in whether they clear heat or are warming. Authentic Dit Da Jow recipes move blood and consequently Qi to relieve the pain of many injuries due to trauma or impact. We can also use these herbal extracts to apply to our hands, arms and other parts of our bodies for what is referred to as Iron Body training. These Jows are somewhat unique in that they reduce inflammation while at the same time increase blood circulation and promote natural healing. I have learned to produce these Jows ” and have been using them for almost 40 years to externally treat injuries, aches and pains. If overly sore or injured, we can also use curcumin poultices or store-bought plaster patches with cayenne.
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Qigong, tai chi, baguazhang, and yoga are not the only methods that can be used within this formula but have proven the test of time as methods to cultivate harmony of the mind, body and spirit. These exercise practices offer a wide spectrum of physical wellness benefits, stress relief as well as means of self-awareness. Not all teachers nor students practice these for the same goals.
I am currently offering wellness lectures and classes for group, small group & private instruction in Wekiva, Longwood and Winter Park.
I started my martial arts training at the age of 16, starting with Korean martial arts and evolving into BaguaZhang, Tai Chi, and Qigong. I have been training, studying and teaching for almost 40 years effectively educating hundreds of students.
As a recognized master instructor, I have trained with a diverse group of masters and high-level martial arts teachers of many different disciplines. My specialty is teaching exercises to improve chronic conditions, working with people of all ages, especially senior adults. Offering guidance and instruction, I have also worked with Parkinson Disease patients through Florida Hospital. I offer regular lectures as requested by AdventHealth (Florida Hospital) regarding the benefits of Eastern practices.
I am the author and graphic artist of numerous journals, graphic charts and study guides relative to the mind and body connection and how it relates to martial arts, fitness and self-improvement.
I continue training and teaching in the Orlando, Florida area conducting classes, seminars and lectures as my schedule allows. I balance my teaching and businesses with my own personal cultivation and time spent with my wife and two college-age kids.
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.
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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.
Last years of 2020 & 2021 were pretty rough year for most of the world population regarding health and wellness. While some people fared ok, many took many steps backward in being healthy and well. The exact measures many people have been taking to stay safe, have actually been contributing to them becoming less healthy. Staying inside dramatically affected positive social interactions, options to exercise and staying active, fresh air intake as well as less sunlight on the skin to help synthesize vitamin D. Vitamin D is a key component to maintaining innate (natural immunity) and bone health. This issue alone, will contribute to an increase in osteoporosis.
Osteoporosis or low bone mass, is a disease that causes bones to become thin, brittle and weak, making bones more likely to break, most often from a minor fall. The most common bones that are affected are the spine, wrist or hip. Osteoporosis is often called a “silent disease.” You can’t feel or see your bones getting thinner. Many people do not even know that they have thin bones until a bone breaks. Most people with this issue don’t die from osteoporosis, but rather from complications that follow from falling or breaking brittle bones while out and about.
Osteoporosis is a major public health issue with an estimated 44 million Americans, or for more than half of those 50 or older. In the United States, almost 1 out of 2 Caucasian or Asian women over 50 will experience a broken bone due to osteoporosis. 24 percent of hip fracture patients age 50 and over die in the year following the fracture. Six months after a hip fracture, only 15 percent of patients can walk across a room unaided.
Things you can do to prevent loss of bone mass:
A bone mineral density (BMD) test can diagnose osteoporosis.
Eat a variety of healthy (nutrient-rich) foods every day.
Get the calcium you need.
Get the recommended amount of vitamin D.
Get some sunlight on your body everyday (helps the body synthesize vitamin D)
Don’t smoke
Limit alcohol.
Take action to prevent falls
Exercise regularly with appropriate methods for your personal situation, limits and expectations
Being physically active can help prevent bone loss leading to osteoporosis. Your bones get stronger and denser when you make them work. Walking, climbing stairs, and dancing are impact (or weight-bearing) exercises that strengthen your bones by moving your body against gravity when you are upright. Resistance exercises, such as lifting weights or using exercise bands, strengthen your bones as well as your muscles.
Tai Chi and qigong like in this video are perfect examples of physical activity that improves posture and balance to help decrease your risk for falls and fractures. Tai chi can also strengthen the bones themselves by reacting to the tension that exercise puts on the muscles and consequently the bones. If the bones are not engaged in everyday use, osteoporosis can find its way into the body. Exercise can be easy; try 10 minutes at a time, adding up the minutes to reach your goal.
I offer instruction in qigong, Taoist yoga, tai chi, martial arts, ship pal gye, hapkido, fitness, wellness and many other avenues to improve health and well-being.
I am currently accepting new clients for group, small group & private instruction.
Managing High Blood Pressure Using Qigong Practices
High blood pressure or hypertension (HTN) is a major public health issue affecting almost a billion people worldwide. HTN is often called a “silent killer” because while it has no obvious symptoms, untreated HTN can often lead to strokes, heart attacks and other health issues. As of 2015, an estimated 75 million adults in the U.S. had HTN.
Management of hypertension is typically addressed through lifestyle changes, diet and antihypertensive medications. A diet high in vegetables, fruits, and low-fat dairy type foods can help lower blood pressure among people having hypertension, as well as those without. Also, a diet low in sodium can also help to lower blood pressure across age, gender, race, weight, and physical activity subgroups. Other methods for lowering high blood pressure can include weight reduction if overweight or obese, increasing physical activity, and moderate alcohol consumption.1
High blood pressure or hypertension is a disease in itself but also a major risk factor for other diseases. Normal blood pressure is typically 120 systolic (maximum pressure during one heartbeat) over 80 diastolic (minimum pressure between two heartbeats). Systolic blood pressure over 115 mmHg is usually considered as higher than normal. An average and sustained blood pressure of 140/90 would be defined as hypertension and considered to put an individual at risk of specific health issues. Medical studies have shown that an increase of hypertension is connected to an increasing rate of cardiovascular issues such as heart failure, atrial fibrillation, stroke, myocardial infarction, and premature mortality.
Blood pressure over 180/110 mmHg, if left untreated can overcome normal microvascular autoregulation. This can often lead to severe damage to the body’s blood circulation within the smallest blood vessels (microcirculation) resulting in a syndrome of accelerated or malignant hypertension and possibly cerebral hemorrhage where there is bleeding in or around the brain, which can be immediate threats to one’s life.2
information from the Mayo Clinic lists various factors that can put someone at a higher risk of experiencing hypertension and its relative ailments:
Age. As people grow older, the risk of high blood pressure increases. Up until around age 64, hypertension is more common with men. Women after age 65, are at higher risk of having high blood pressure.
Race. Those of African heritage often acquire high blood pressure earlier in life and more often than other ethnicities. Serious complications related to hypertension such as heart attack, kidney failure and stroke are more common in those of African heritage.
Family history. High blood pressure has a tendency to be hereditary.
Obesity and overweight. The more someone weighs, the more oxygen and nutrients are needed to be transported through the blood to tissues. Increased blood flow increases the pressure on the blood vessel walls throughout the body.
Lack of physical activity. People who are more sedentary often have higher heart rates making the heart having to work more with each contraction. Less physical activity also contributes to the risk of being overweight or obese.
Smoking and tobacco use. Smoking or chewing tobacco can immediately raise blood pressure temporarily, while the chemicals in tobacco may cause damage to the lining of the artery walls.
High salt (sodium) diet. High sodium in your diet may cause the body to retain fluid, which leads to an increase in blood pressure.
Low potassium diet. Potassium helps keep the balance of the amount of sodium in the cells of our body. If there is not enough potassium in our diet, sodium can build up in the blood.
Excess alcohol consumption. Excessive drinking can cause damage to the heart. More than one drink per day for women and more than two drinks per day for men can affect blood pressure.
Stress. Stress left unchecked can cause a temporary increase in blood pressure. Habits related to stress like binge eating, tobacco use and excess alcohol can lead to further increases of blood pressure.
Chronic conditions. Certain chronic conditions can also increase risk of high blood pressure. These would include diabetes, kidney disease and sleep apnea.3
In recent years, news and media outlets have brought some attention to complementary alternative medicine (CAM) as options to use with or without pharmaceutical approaches to manage high blood pressure. Among these methods would be meditation, tai chi, qigong and its root origin of yoga. A research study conducted in 2015 titled Qigong for Hypertension: A Systematic Review, investigated the use of qigong practices for hypertension. It was widely distributed through various internet outlets such as PubMed, NCBI, Medicine, ResearchGate, Harvard Library and others.
Qigong has its root origin in yoga. Tai chi and daoyin are types of qigong (or basically yoga) where the body is trained to perform “yoga in motion” where exercises are linked together to form sets of movements. While all of these methods have quite different names, they all share the same Eastern Indian origins and similar philosophy. All of these types of exercise use mindful breathing with deliberate body positioning. The mind is focused inward on one’s thoughts, breathing and posture. All have elements for mind, body & spiritual (or higher consciousness) development. These practices have been practiced for thousands of years (origins between 5000-1500 BC), and Tai Chi originated in the 12th century. The following is a basic translation of these methods:
Qi, chi or gi = air, energy, or breath
Gong or kung = work or effort
Qigong = energy or breath work
Daoyin = guide the qi, stretch the body (sometimes referred to as Taoist yoga)
Tai chi, taiji, tai chi chuan = supreme ultimate fist
Yoga = to join or unite
The systematic review of this study was conducted in coherence with the Preferred Reporting Items for Systematic Reviews and Meta-Analyses guidelines. Only RCTs investigating the effects of qigong on high blood pressure (hypertension) were included. The results from this meta-analysis study suggests that qigong is an effective therapy for hypertension.
At the time of this study in 2015, China had roughly 5% of its 1.3 billion population practicing qigong on a regular basis. They believe qigong to improve health, prevent illness, and extend life by addressing a wide range of ailments and conditions. These ailments would include hypertension, chronic pain, fatigue, stress, movement disorders, cancer, depression, anxiety, heart failure, coronary heart disease, cardiac rehabilitation, diabetes, metabolic syndrome, chronic obstructive pulmonary disease, immune function and to enhance the overall quality of life (QOL). Qigong here is widely practiced by middle-aged and elderly people, many who cannot engage in moderate-to-vigorous–intensity aerobic exercise. This makes qigong more appropriate for elderly patients, being a gentle alternative to intense physical activities. Static (non-moving) qigong can be practiced which has even lower physical demands.
The results from this meta-analysis study suggests that qigong is an effective therapy for hypertension. Qigong is better than no intervention but with antihypertensive drugs. However, it was found that qigong was inferior to exercise in lowering high blood pressure. Additionally, qigong used as a supplemental therapy to antihypertensive drugs, can significantly lower hypertension. Qigong could be recommended as a complementary intervention for hypertensive patients.
If other well-designed RCTs were to offer a high quality of methodology confirming that qigong is beneficial, it could be used as a recommended evidence-based complementary or alternative therapy for the management of high blood pressure on a global scale.
Due to inferior systematic quality of some of the included studies, further RCTs with strictly designed methods need to be pursued along with long-term follow-up focusing on definitive clinical outcomes are required in order to confirm the results. From here, a higher level of evidence could support qigong as an alternative to regular conventional exercise for elderly patients. In contrast, negative outcomes can challenge the clinical evidence supporting qigong.
A methodical search for literature was executed from 7 databases, from their respective inceptions up until April of 2014. These databases included PubMed, the Chinese National Knowledge Infrastructure, the Chinese Scientific Journal Database, the Cochrane Library, EMBASE, the Chinese Biomedical Literature Database, and the Wanfang database. Randomized controlled trials were a mixture identifying interventions of qigong as either practice alone (monotherapy) or adjunctive therapy with antihypertensive (high blood pressure lowering) drugs versus no intervention, exercise, or antihypertensive drugs for hypertension.
The controls included wait-list control, jogging, conventional exercises, no exercise, oryzanol, or antihypertensive drugs. Participants in the treatment group were given the same type and dosage of antihypertensive drugs, and with the same standard that was used for the control group. All studies were parallel-designed and single-centered.
A total of 2349 patients with hypertension were evaluated. Participants were of any age, gender, and ethnic origin, being clinically diagnosed as hypertensive in any stage, with at least 1 of the current or past guidelines or definitions of hypertension. Of the trials, 18 were held in China and 2 trials were conducted in South Korea. From data presented in the study, participant ages ranged from as young as 21 and as old as 84. The average age appeared to be in the mid 50’s. The data compiled in this study spanned from as early as 1959 up until 2014. The duration of qigong treatments ranged from 8 weeks to 12 months.
All studies showed qigong as either monotherapy or supplemental therapy to hypertension drugs in the treatment group. Two of the trials had a 3-group study design with 1 trial including jogging, qigong, and antihypertensive drugs groups, while the other trial included qigong plus antihypertensive drugs groups. Practice sessions for that practicing qigong, were usually at least 15 minutes long and sometimes up to 60 minutes. 1-2 practice sessions per day were reported in the data.4
I find it quite commendable that there was data compiled from over such a long period of time for this study. Qigong is so embedded within Asian culture for thousands of years, where in the United States it is relatively new to our country. I have found as usual with many of these medical studies regarding ancient Eastern methods, the researchers are careful to say that more research and investigation is required. Regardless of the research, these methods have been used for thousands of years by other cultures that look beyond the scientific data and see a strong correlation between the mind, body and spiritual connection affecting health and well-being.
I feel that qigong is a great method to reduce hypertension, having worked with hundreds of individuals over my 40 years of teaching these methods. Any methods that encourage mindful regulation of one’s breathing patterns, can have a profound positive effect on their autonomic nervous system. Management of the “fight or flight” response of the sympathetic nervous system or “rest and digest” response of the parasympathetic nervous system, is directly connected to the body’s autoregulation of the cardiovascular system and consequently high blood pressure.
References
1 Langford, A. T., Solid, C. A., Gann, L. C., Rabinowitz, E. P., Williams, S. K., & Seixas, A. A. (2018). Beliefs about the causes of hypertension and associations with pro-health behaviors. Health Psychology, 37(12), 1092–1101. https://doi-org.northernvermont.idm.oclc.org/10.1037/hea0000687
I offer instruction, lectures and seminars on qigong, Taoist yoga, tai chi, martial arts, ship pal gye, hapkido, fitness, wellness and many other avenues to improve health and well-being.
I am currently accepting new clients for group, small group & private instruction.
We are here…right here where the rubber hits the road.
When the action really begins, is when you begin the job, when you really get serious.
So the question I have is, how serious are you folks about doing anything? Likes and smiley faces are nice, but really don’t make us healthier, more fit or more connected.
None of us really have “extra” time but rather “make” time for what we prioritize in our lives. True is true, either we walk the talk, or we talk the walk.
Talk is cheap, time is priceless.
If every person in American spent 5 minutes (or more) every day by exercising, more people could better manage their weight and suffer less from related illnesses.
If every person in American spent 5 minutes (or more) every day calming their mind by practicing deep breathing exercises, more people would be less stressed and suffer less from related illnesses.
If every person in American spent every day becoming more conscious of their nutrition habits, more people would be able to maintain their health through the choices they make while eating and drinking, and suffer less from related illnesses.
If everyone could assume personal responsibility for their own health, our nation would not have to spend as much time, effort, energy and money trying to keep people healthy.
These concepts seem easy enough, but in reality, most people lack the desire or self-discipline to take the effort and do what it takes to stay healthy, prevent illness or cure their own ailments. Self-discipline is one of five steps known to help achieve better mental and physical wellness.
1) Respect– This is where values begin. You must understand and have respect for yourself (self-respect) before you can demonstrate it to others. Taking the steps to take care of your physical and mental well-being effects you first and then those closest to you second.
2) Discipline– Developing control of one’s own desires, commitments, and ultimately your own actions, leads to self-discipline. Control of physical exercises can lead to management of thought and emotion.
3) Self-Esteem– As you review your achievements of respect and discipline, your sense of worth is elevated and appreciated.
4) Confidence– Understanding and accepting your weak areas as well as your stronger aspects removes insecurity. When you feel that you are physically well and mentally sharp, confidence can fill your personality. You can accomplish whatever goal you set out to achieve.
5) Determination to Achieve Goals– The positive sum of the previous aspects leads to one’s determination. Good judgment and focused effort toward positive goals result in true personal success.
Qigong, Tai Chi and Yoga all are methods to achieve these traits.
It doesn’t matter so much that you do these exercises, as much as it matters that you do some type of exercise. Walk, jog, swim or whatever – just get going and do something. 5 minutes here and there can quickly turn into 15 or 30 minutes at one time or over the course of a day. Once you are moving or mentally engaged, it is much easier to stay motivated and try a few more exercises for a few more minutes.
Be well, become healthier, be wise.
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I write often about topics that affect our health and well-being. Additionally, I teach and offer lecture about qigong, tai chi, baguazhang, and yoga.
United Martial Arts Association 