Sunday, May 24, 2015

Oil Pulling for Your Oral Health—Why and How?

Oil pulling is inexpensive and can be easily included in your morning oral hygiene routine. Based on a recent review, it concludes that:[13]
The limited evidence to date from clinical trials suggests that oil pulling may have beneficial effects on oro dental hygiene as seen for the short period of time investigated. Given that this is a potentially cost-effective intervention, this practice might be of particular benefit. Future clinical trials should be more rigorous and better reported.
Oil pulling is also claimed to have advantages over commercial mouthwashes since it causes no staining, has no lingering after taste, causes no allergic reactions and is readily available in the household.[5]

As a personal testimony, I claim that oil pulling could and should be used as an effective preventive adjunct in maintaining and improving your oral health.

Why Bad Breath in the Morning?

When you sleep, your mouth dries out. When your mouth dries out, odor-producing bacteria proliferate. "When you sleep, your normal flow of saliva decreases,” Dr. Cram explains. “That’s why your breath can be worse in the morning."[1]

What is Oil Pulling?

Oil pulling has been used extensively for many years, without scientific evidence or proof, as a traditional Indian folk remedy to prevent teeth decay, oral malodor, bleeding gums, dryness of throat and cracked lips, and for strengthening the teeth, gums, and jaws.

The basic idea is that oil is swished in the mouth for a short time each day and that this action helps improve oral health. Just as with Oil Cleansing for the skin, the principle of “like dissolves like” applies, as oil is able to cut through plaque and remove toxins without disturbing the teeth or gums.

Before You Start

The best time to do oil pulling is in the morning after you wake up and before you drink the first glass of water for the day.  If needed, Dr. Bruce Fife also suggests that it can be done before each meal for more severe infections or dental problems.[4]

Do these preparation before you start the morning oil pulling routine:
  1. Reserve at least 20 minutes in the morning for the practice
    • Notice that you can practice oil pulling while work through other morning routines at the same time.
  2. Keep your choice oil handy in a small covered glass for easy pouring
    • A good location to place the oil is in the restroom and in a shady area.
  3. If you sneeze in the morning, blow your nose first.
    • You don't want to sneeze with a mouthful of oil at the same time.
  4. Keep a warm salty water handy.
    • This is needed in the post oil pulling step.
  5. Keep paper towel handy
    • Don't spit dirty oil into the sink as fats, oils, and grease (The FOG) cool, they begin to congeal and clump together in pipes. Spit the oil into a paper towel and throw it into the waste basket. Also, you need the towel to wipe clean your lips.

What Oil to Use?

Whatever oil you put in your mouth should be good-quality ones. In [1, 2, 5], the following oils with additional antibacterial and/or antifungal activity, are recommended:

How to Do Oil Pulling?

Here is the procedure:
  1. Put 1-2 teaspoons of oil into the mouth
    • After a couple of times, you should have a good feeling of how much oil is good for you.
  2. Swish for 20 minutes
    • According to Dr. Bruce Fife, 20 minutes is long enough to break through plaque and bacteria but not long enough that the body starts re-absorbing the toxins and bacteria.[4]
  3. Spit oil out
    • The oil will get thicker and milky as it mixed with saliva during this time.
      • A saponification process occurs as a result of alkali hydrolysis of oil by bicarbonates in saliva.
  4. Rinse well with warm salty water
    • Goggle salty water deep down in your throat to bring out more mucus
  5. Drink regular water to rehydrate


  1. Why Do We Have Morning Breath?
  2. 擺脫牙周問題的口腔排毒­法 (oil pulling in Chinese)
  3. Oil Pulling for Oral Health
  4. Oil Pulling Therapy (Dr. Bruce Fife)
  5. S Asokan, J Rathan, MS Muthu, PV Rathna, P Emmadi, Raghuraman, Chamundeswari. Effect of oil pulling on Streptococcus mutans count in plaque and saliva using Dentocult SM Strip mutans test: a randomized, controlled, triple-blind study. Journal of the Indian Society of Pedodontics & Preventive Dentistry. 26(1):12-7, 2008 Mar
  6. S Thaweboon, J Nakaparksin, B Thaweboon. Effect of Oil-Pulling on Oral Microorganisms in Biofilm Models. Asia Journal of Public Health: 2011 May-Aug.
  7. HV Amith, Anil V Ankola, L Nagesh. Effect of Oil Pulling on Plaque and Gingivitis. Journal of Oral Health & Community Dentistry: 2007; 1(1):Pages 12-18
  8. TD Anand, C Pothiraj, RM Gopinath, et al. Effect of oil-pulling on dental caries causing bacteria (PDF). African Journal of Microbiology Research, Vol 2:3 pp 63-66, MAR 2008.
  10. Oil Pulling Benefits for Plaque & Gingivitis (Dr. Michael Greger)
  11. Asokan S, Emmadi P, Chamundeswari R. Effect of oil pulling on plaque induced gingivitis: a randomized, controlled, triple-blind study. Indian J Dent Res. 2009 Jan-Mar;20(1):47-51.
  12. Kaushik M, Reddy P, Sharma R, Udameshi P, Mehra N, Marwaha A. The Effect of Coconut Oil pulling on Streptococcus mutans Count in Saliva in Comparison with Chlorhexidine Mouthwash. J Contemp Dent Pract. 2016 Jan 1;17(1):38-41.
  13. Gbinigie O, Onakpoya I, Spencer E, McCall MacBain M, Heneghan C. Effect of oil pulling in promoting oro dental hygiene: A systematic review of randomized clinical trials. Complement Ther Med. 2016 Jun;26:47-54.
  14. Overbrushing: Watch out for too much of a good thing
    • Known as “toothbrush abrasion,” overbrushing can lead to sensitive teeth and receding gums. Vigorous brushing can wear down the enamel on the teeth as well as damage and push back the gums, exposing the sensitive root area.

Tuesday, May 19, 2015

Yang-Style Tai Chi Chuan 24 Forms

Attention: Click here to view a mobile-friendly version.

Health Benefits

Tai Chi is often described as “meditation in motion,” but it might well be called “medication in motion.” As you move, you breathe deeply and naturally, focusing your attention — as in some kinds of meditation — on your bodily sensations.

In 136 patients who’d had a stroke at least six months earlier, 12 weeks of Tai Chi improved standing balance more than a general exercise program that entailed breathing, stretching, and mobilizing muscles and joints involved in sitting and walking.[1,14]

When we consciously and mindfully focus on our breathing, a rhythmic pattern of healthy heart rate variability (HRV) and healthy immune function result.[3, 11] And that mean a longer and healthier life. For cancer and fibromyalgia patients, you can also slow your heart rate by deep breathing to reduce pain.[2,3,8]


In Yang-Style Tai Chi Chuan, it is composed of 24 forms. Starting at the starting position facing front, you move from right to left and then left to right on approximately a line as shown in the diagram (see [12] to learn in which direction you should face with each form). When you finish, your final position is about one step to the left of your starting position. So, if you have a free space of roughly 20 feet x 6 feet, you can practice it.

  1. Commencing (Qǐshì, 起势), Preparation, Beginning
  2. Part the Wild Horse's Mane (Zuoyou Yémǎ Fēnzōng, 左右野马分鬃), LEFT and RIGHT
  3. White Crane Spreads Its Wings (Báihè Lìangchì, 白鹤亮翅), Stork/Crane Cools Its Wings
  4. Brush Knee and Step Forward (Zuoyou Lōuxī Àobù, 左右搂膝拗步), Brush Knee and Twist Step, LEFT and RIGHT
  5. Playing the Lute (Shǒuhūi Pípā, 手挥琵琶), Strum the Lute, Play Guitar
  6. Reverse Reeling Forearm (Zuoyou Dào juǎn gōng, 左右倒卷肱), Step Back and Drive Monkey Away, LEFT and RIGHT
  7. Left Grasp Sparrow's Tail (Zuo Lǎn Què Wěi, 左揽雀尾), Grasp the Bird's Tail
    1. Ward Off (Peng, 掤)
    2. Rollback (Lǚ, 捋)
    3. Press (Jǐ, 擠)
    4. Push (Àn, 按)
  8. Right Grasp Sparrow's Tail (You Lǎn què wěi, 右揽雀尾)
  9. Single Whip (Dān biān, 单鞭)
  10. Wave Hands Like Clouds (Yúnshǒu, 云手), Cloud Hands, Cloud Built Hands, Wave Hands in Clouds
  11. Single Whip (Danbian, 单鞭)
  12. High Pat on Horse (Gāo tàn mǎ, 高探马), Step Up to Examine Horse
  13. Right Heel Kick (Yòu dēng jiǎo, 右蹬脚), Separate Right Foot, Kick with Right Foot
  14. Strike to Ears with Both Fists (Shuāng fēng guàn ěr, 双峰贯耳)
  15. Turn Body and Left Heel Kick (Zhuǎnshēn zuǒ dēngjiǎo, 转身左蹬脚)
  16. Left Lower Body and Stand on One Leg (Zuo Xià shì dúlì, 左下势独立)
    1. Single Whip Squatting Down, Snake Creeps Down,
    2. Golden Rooster Stands on One Leg, Golden Bird Standing Alone ( jīn jī dúlì金鸡独立)
  17. Right Lower Body and Bird Stand on One Leg (You Xià shì dúlì, 右下势独立)
  18. Shuttle Back and Forth (Yòuzuǒ yùnǚ chuānsuō, 右左玉女穿梭), Fair Lady Works with Shuttles, (Walking Wood), Four Corners, RIGHT and LEFT
  19. Needle at Sea Bottom (Hǎidǐ zhēn, 海底针)
  20. Fan Through Back (Shǎn tōng bì, 闪通臂), Fan Penetrates Back
  21. Turn Body, Deflect, Parry, and Punch (Zhuǎnshēn Bānlánchuí, 转身搬拦捶)
  22. Appears Closed (Rúfēng shìbì, 如封似闭), Withdraw and Push, as if Closing a Door
  23. Cross Hands (Shízìshǒu, 十字手)
  24. Closing (Shōushì, 收势)

How to Learn It

The best way to learn Yang-Style Tai Chi Chuan is to learn the whole session in 8 parts. Below you can find 8 parts of teaching video in Chinese taught by master 李德印 and demonstrated by student 邱慧芳.

  1. 起势
  2. 左右野马分鬃
  3. 白鹤亮翅
taichi 24 forms part 1 a taichi 24 forms part 1 b
  1. 左右搂膝拗步
  2. 手挥琵琶
  3. 左右倒卷肱
taichi 24 forms part 2 a taichi 24 forms part 2 b
  1. 左揽雀尾
  2. 右揽雀尾
taichi 24 forms part 3 a taichi 24 forms part 3 b
  1. 单鞭
  2. 云手
  3. 单鞭
taichi 24 forms part 4 a taichi 24 forms part 4 b
  1. 高探马
  2. 右蹬脚
  3. 双峰贯耳
  4. 转身左蹬脚
taichi 24 forms part 5 a taichi 24 forms part 5 b
  1. 左下势独立
  2. 右下势独立
taichi 24 forms part 6 a taichi 24 forms part 6 b
  1. 右左玉女穿梭
  2. 海底针
  3. 闪通臂
taichi 24 forms part 7 a taichi 24 forms part 7 b
  1. 转身搬拦捶
  2. 如封似闭
  3. 十字手
  4. 收势
taichi 24 forms part 8 a taichi 24 forms part 8 b


  1. The health benefits of tai chi
  2. "Ultra-Longevity" by Mark Liponis, MD
  3. Breathe Deeply to Activate Vagus Nerve (Travel to Health)
  4. Tai Chi Chuan 24 Forms
  5. tai chi 24 forms posterior view
  6. 24-form tai chi chuan (Wikipedia)
  7. Tai chi: A gentle way to fight stress (Mayo Clinic)
  8. Fibromyalgia misconceptions: Interview with a Mayo Clinic expert
  9. Exercise and Its Benefits (Travel and Health)
  10. Stress and How to Diffuse It (Travel and Health)
  11. Shingles and Its Remedies (Travel and Health)
    • A UCLA study found that practicing tai chi chih can significantly boosts the immune systems of older adults against the virus that leads to the painful, blistery rash known as shingles.
  12. Tai Chi Chuan—Directional Instructions  (Travel and Health)
  13. Tai Chi Tips (Travel and Health)
  14. Effect of Tai Chi on physical function, fall rates and quality of life among older stroke survivors
  15. Mayo Clinic Minute: Tai chi keeps seniors on their feet