You bet it does! But first let’s talk a bit about Diabetes and some staggering statics according to the 2020 report from the CDC:
34.2 million Americans—just over 1 in 10—have Diabetes
88 million American adults—approximately 1 in 3—have pre-Diabetes
The food you eat turns into glucose (sugar) and is the body’s main source of fuel. In order for the glucose in the blood to reach the cells, the pancreas must produce enough insulin to allow that to happen. In people with Diabetes, or pre-Diabetes, either the pancreas is not producing enough insulin and/or the cells (in the muscles, liver, or fat) aren’t using it properly. The result is starved cells and too much glucose in the blood. If this continues, blood vessels become damaged.
Type 2 Diabetes usually happens later in one’s life. High glucose levels in the blood (hyperglycemia) causes chronic inflammation. Many patients also exhibit metabolic syndrome and associated risks of cardiovascular disease. What is and can be done to minimize the complications of Diabetes, such as vision loss, peripheral neuropathy, and circulatory issues, stroke, and so forth?
The usual treatment and/or recommendation for Diabetes (be it Type 1 or Type 2) is diet and exercise. However, many people aren’t getting even the recommended amount of exercise weekly. There are many reasons why people don’t exercise: time, dislike of exercise, inertia (especially during the lengthy pandemic), space, or financial resources. Here’s how Tai Chi and/or Qigong can help:
Tai Chi can help with weight reduction. Even though movements are slow, gentle and low-impact, Tai Chi burns calories without strenuous exercise. Practitioners feel more energy, sleep better, as blood sugar and weight decreases.
Diabetes has a negative effect on the circulatory system as well causes nerve damage in the extremities. Tai Chi can help reduce these or eliminate these complications.
Tai Chi helps manage stress which can elevate blood glucose (sugar) levels. Every time blood glucose levels rise and fall, long term damage to blood vessels and organs increase.
When compared to the general population, people with Diabetes are more likely to have stress, anxiety and depression. In fact, depression rates are 3 times higher with Type 1 Diabetes and 2 times higher with Type 2 Diabetes. Tai Chi improves energy flow (Qi) in the body and mind which in turn improves physical, as well as mental well being.
According to Traditional Chinese Medicine (TCM), Qi needs to be enhanced in the meridians in order to improve Diabetes. TCM considers Diabetes as a moisture deficiency in the lung, spleen and kidney, according to Dr. Paul Lam, physician, Tai Chi Master and founder of Tai Chi for Health Institute. Dr. Lam has written “Tai Chi for Diabetes”, which is a great resource whether you have pre-Diabetes, or Type 1 or Type 2 Diabetes. Dr. Lam has developed a Tai Chi program specifically for people with Diabetes, including an instructional DVD. The program helps those with Diabetes or pre-Diabetes to improve balance, flexibility and muscular strength. As with all Tai Chi and Qigong practices, students learn to integrate their mind and body.
Many studies can be found in Diabetes and Tai Chi, Qigong Medical Research that show the positive effects of Tai Chi and/or Qigong on blood glucose levels, glucose metabolism, A1C levels, neuropathy, balance, and walking speed. Other studies have also shown a decrease in the inflammatory response. It is possible that by increasing the fitness level and well being, we may be improving the immune system.
According to The Complete Idiot’s Guide to Tai Chi and Qigong, one study found that 42.9 percent of the patients doing Qigong were able to take less medication. Another study found that Tai Chi had a positive effect on metabolic disorder in Type 2 Diabetes by regulating the body’s nervous-endocrine system. A 2008 study investigated the effects of Tai Chi on glucose and insulin in patients between 58 and 75 years of age with Type 2 Diabetes. After 8 weeks of Tai Chi exercise, glucose levels decreased. A 2015 study at the University of Texas appeared in the journal of Evidenced Based Complementary and Alternative Medicine determined that Tai Chi improved the sensation in feet and ankles in older people with Type 2 Diabetes. Loss or decrease in sensation results in increased risk of falls. According to Harvard Medical School, the more loss of sensory input in the soles of the feet, the more postural control will be impaired.
A 2017 review in the Journals in Immunology concluded that when done on a regular basis, Tai Chi slowed down genes associated with inflammation and appeared to repair stress induced cellular damage. Balance and flexibility were improved, which is very important because Diabetics are more susceptible to falls due to neuropathy (nerve damage) and retinopathy (eye disease). The American Diabetes Association recommends flexibility and balance training exercises, such as Tai Chi, at least 2 to 3 times a week for older Diabetics. A meta-analysis published in 2017 in the Journal of the American Geriatrics Society found that people over 55 who regularly took Tai Chi classes had a 43 percent reduction in falls compared with those participating in other exercises.
Many health organizations and institutions throughout the world recommend Tai Chi and/or Qigong. Both are very gentle, adaptable for most physical and/or mental conditions, and can even be done lying down. There are DVDs and books available, however, it is best to learn from a qualified, certified instructor. Be sure to check with your healthcare professional before starting any new exercise routine. Do not stop or reduce your medication without the approval and supervision of your healthcare provider!
IMPORTANT NOTE: People with Diabetes should not practice Tai Chi barefoot. A flat, thin soled shoe is a better option.
As the population ages, stress takes it’s toll on our bodies, and Diabetes statistics soar, it’s time to look at ways to age gracefully, with healthy minds and bodies. Tai Chi and/or Qigong may just be the thing to assist us on our journey!
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