Lifestyle Medicine Newsletter | December 2023

NEWSLETTER TOPICS AT A GLANCE

?? Spotlight - Tai Chi for Fitness

?? Self-Care Tips - Fall Prevention Strategies

?? Arts and Health - Benefits of Art Therapy

?? Motivational Quote

?? Association to Explore

?? Book Club

?? Article of the Month

?? App for Wellness

SPOTLIGHT: Tai Chi for Fitness

Why should you consider Tai Chi as a part of your workouts?

?? Improves mobility

?? Improves balance

?? Improves cognitive function

?? Helps reduce anxiety

?? Improves mental well-being

?? Helps reduce falls

Further Resources:

?? Chen Y, Qin J, Tao L, et al. Effects of Tai Chi Chuan on cognitive function in adults 60 years or older with Type 2 diabetes and mild cognitive impairment in China: A randomized clinical trial. JAMA Netw Open. 2023;6(4):e237004..

?? Li W, You F, Wang Q, Shen Y, Wang J, Guo J. Effects of Tai Chi Chuan training on the QoL and psychological well-being in female patients with breast cancer: a systematic review of randomized controlled trials. Front Oncol. 2023;13:1143674..

?? Sani NA, Yusoff SSM, Norhayati MN, Zainudin AM. Tai Chi exercise for mental and physical well-being in patients with depressive symptoms: a systematic review and meta-analysis. Int J Environ Res Public Health. 2023;20(4):2828.

?? Zhang W, Sun J, Feng X, Zhang H, Zhang Y, Zhao M. Effectiveness of Tai Chi exercise on fear of falling and balance in older adults: A meta-analysis [published online ahead of print, 2023 Apr 1]. Geriatr Nurs. 2023;51:194-201.

SELF-CARE TIPS: Fall Prevention Guidelines

Here are 6 tips to help prevent falls:

1???? Hold on to sturdy handrails when going up and down stairs.

2???? Keep stairs free of clutter.

3???? Ensure adequate lighting in the stairwells, hallways, and entrances.

4???? Avoid being in a rush.

5???? Avoid walking with your hands in your pockets.

6???? Include balance training exercises as a part of your weekly routine.

ARTS AND HEALTH: Benefits of Art Therapy

MOTIVATIONAL QUOTE

“Our bodies are our gardens – our wills are our gardeners.”

~ William Shakespeare?

ASSOCIATION TO EXPLORE

The American College of Sports Medicine represents “70 sports medicine professions, and with more than 50,000 members and certified professionals from 90 countries, the American College of Sports Medicine? (ACSM) helps people worldwide live longer, healthier lives.”

BOOK CLUB

Rosenthal NE. Poetry Rx. How Fifty Inspiring Poems Can Heal and Bring Joy to Your Life. New York, NY: Gildan Media; 2021.

The book by Norman E. Rosenthal, MD, “draws connections between the poets and their poems that help us understand the enigmatic minds that gave birth to these masterworks. Altogether, a fulfilling and intriguing must-read for anyone interested in poetry, the mind, self-help and genius.”

ARTICLE OF THE MONTH

Thompson AS, Tresserra-Rimbau A, Karavasiloglou N, et al. Association of healthful plant-based diet adherence with risk of mortality and major chronic diseases among adults in the UK. JAMA Netw Open. 2023;6(3):e234714.

The authors of this prospective cohort study state that “The findings of this cohort study of middle-aged UK adults suggest that a diet characterized by high-quality plant-based foods and lower intakes of animal products may be beneficial for health, irrespective of established chronic disease risk factors and genetic predisposition.”

APP FOR WELLNESS

MyQuit app (quit smoking app)

ABOUT THE AUTHOR

Z. Altug, PT, DPT, MS, DipACLM, OCS, is a physical therapist specializing in lifestyle medicine in Los Angeles. He published The Lifestyle Medicine Toolbox in 2024.

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I wish you good health and happiness.

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Disclaimer: This post is for?informational purposes only, and any advice should be followed at the reader's discretion. Always speak with your healthcare provider before adopting any new health, fitness, or wellness approach.

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?2023 by Z. Altug, PT, DPT, MS, DipACLM, OCS

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