Month: October 2016

Reduce Hedonic Eating with Mindfulness

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By John M. de Castro, Ph.D.

 

“But whether or not you are predisposed to hedonic eating because of your genetics, everyone could benefit by becoming more mindful of what they eat, how much they eat, and when they eat.” – Tim Boyer

 

Obesity has become an epidemic in the industrialized world. In the U.S. the incidence of obesity, defined as a Body Mass Index (BMI) of 30 or above has more than doubled over the last 35 years. Currently more than 2 in 3 adults are considered to be overweight or obese and around 35% of the population meets the criteria for obesity. Overweight and obesity result from an imbalance between energy intake and expenditure. At some point in their lives people who are overweight have eaten a surplus of food energy relative to the amount they’re expending. This fact has led to investigations of the drivers of overeating in hope of discovering methods to treat or prevent obesity.

 

Eating is produced by two categories of signals. Homeostatic signals emerge from the body’s need for nutrients and usually work to balance intake with expenditure. Hedonic eating, on the other hand, is not tied to nutrient needs but rather to the pleasurable and rewarding qualities of food. This latter form of eating appears to be related to the activity of a neural system that produces pleasure and uses opioids as its neurotransmitter. Hedonic eating releases opioids in the brain eliciting pleasure. Indeed, blocking the ability of this system to produce pleasure with drugs that block this systems activity results in a reduction in hedonic eating.

 

Mindful eating involves paying attention to eating while it is occurring, including attention to the sight, smell, flavors, and textures of food, to the process of chewing and may help reduce intake. Indeed, high levels of mindfulness are associated with lower levels of obesity and mindfulness training has been shown to reduce binge eating, emotional eating, and external eating. It is suspected that mindful eating counters hedonic eating. So, how well mindfulness reduces intake may reflect how well it influences the opioid system in the brain. Hence, opioid blocking responses should predict the effectiveness of mindful eating interventions.

 

In today’s Research News article “Acute responses to opioidergic blockade as a biomarker of hedonic eating among obese women enrolled in a mindfulness-based weight loss intervention trial.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1343082565715666/?type=3&theater

or see summary below or view the full text of the study at:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4485926/

Mason and colleagues recruited obese women (BMI 30-46) and had them complete questionnaires on nausea, binge eating, food addictions, reward based eating, mindful eating, and emotional eating. They completed these measures after ingesting a placebo pill (no active ingredients) and after a pill containing naltrexone, an opioid blocker. The effectiveness of the blocker was verified by its ability to raise salivary cortisol levels. The participants then received a 5.5-month intervention of either mindfulness training or an active relaxation and cognitive therapy control condition.

 

They found that the greater the pretest reward based eating drive and food addictions and the lower the mindful eating, the greater the response to the opioid blocker naltrexone, suggesting that those who are most susceptible to hedonic eating are the most responsive to blocking the opioid system. Importantly, they also found that the greater the response of highly mindful participants to the opioid blocker the greater, 6-months later, the reduction in food addiction symptoms, binge eating, and reward based eating produced by the mindfulness training.

 

These results suggest that the cortisol response to naltrexone is an indicator of susceptibility to hedonic eating. They further suggest that this responsiveness is predictive of the effectiveness of mindfulness training in reducing hedonic eating. These results may be useful in the future in matching the most effective treatment to the characteristics of the obese individual, with those who are the most responsive to hedonic eating the best candidates for mindful eating treatment. In that way the effectiveness of treatment in reducing intake and body weight and be maximized.

 

So, reduce hedonic eating with mindfulness.

 

“This alternative approach has been dubbed “mindful eating.” Applied to eating, mindfulness includes noticing the colors, smells, flavors, and textures of your food; chewing slowly; getting rid of distractions like TV or reading; and learning to cope with guilt and anxiety about food.” – Harvard Health Letter

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts

 

Study Summary

Mason, A. E., Lustig, R. H., Brown, R. R., Acree, M., Bacchetti, P., Moran, P. J., … Epel, E. S. (2015). Acute responses to opioidergic blockade as a biomarker of hedonic eating among obese women enrolled in a mindfulness-based weight loss intervention trial. Appetite, 91, 311–320. http://doi.org/10.1016/j.appet.2015.04.062

 

Highlights

  • We examined acute cortisol and nausea responses to naltrexone
  • Naltrexone responses were associated with measures of hedonic eating
  • Naltrexone responses may identify greater opioid-mediated hedonic eating drive
  • A mindfulness vs. standard weight loss program may improve food addiction

Abstract

There are currently no commonly used or easily accessible ‘biomarkers’ of hedonic eating. Physiologic responses to acute opioidergic blockade, indexed by cortisol changes and nausea, may represent indirect functional measures of opioid-mediated hedonic eating drive and predict weight loss following a mindfulness-based intervention for stress eating. In the current study, we tested whether cortisol and nausea responses induced by oral ingestion of an opioidergic antagonist (naltrexone) correlated with weight and self-report measures of hedonic eating and predicted changes in these measures following a mindfulness-based weight loss intervention. Obese women (N=88; age=46.7±13.2 years; BMI=35.8±3.8) elected to complete an optional sub-study prior to a 5.5-month weight loss intervention with or without mindfulness training. On two separate days, participants ingested naltrexone and placebo pills, collected saliva samples, and reported nausea levels. Supporting previous findings, naltrexone-induced cortisol increases were associated with greater hedonic eating (greater food addiction symptoms and reward-driven eating) and less mindful eating. Among participants with larger cortisol increases (+1 SD above mean), mindfulness participants (relative to control participants) reported greater reductions in food addiction symptoms, b=−0.95, SE(b=0.40, 95% CI [−1.74, −0.15], p=.021. Naltrexone-induced nausea was marginally associated with reward-based eating. Among participants who endorsed naltrexone-induced nausea (n=38), mindfulness participants (relative to control participants) reported greater reductions in food addiction symptoms, b=−1.00, 95% CI [−1.85, −0.77], p=.024, and trended toward reduced reward-based eating, binge eating, and weight, post-intervention. Single assessments of naltrexone-induced cortisol increases and nausea responses may be useful time- and cost-effective biological markers to identify obese individuals with greater opioid-mediated hedonic eating drive who may benefit from weight loss interventions with adjuvant mindfulness training that targets hedonic eating.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4485926/

 

Lower Fibromyalgia Pain with Higher Mindfulness

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By John M. de Castro, Ph.D.

 

“Meditation, particular mindfulness techniques, can lead to improvements in pain intensity when compared to standard care for many chronic pain patients. It also may help improve pain-related disability, pain acceptance, feelings of control over the pain, depression, anxiety, and quality of life, immediately after treatment as well as at follow up later on.” – University Health News

 

Fibromyalgia is a mysterious disorder whose causes are unknown. It is very common affecting over 5 million people in the U.S., about 2% of the population with about 7 times more women affected than men. It is characterized by widespread pain, abnormal pain processing, sleep disturbance, and fatigue that lead to psychological distress. Fibromyalgia may also have morning stiffness, tingling or numbness in hands and feet, headaches, including migraines, irritable bowel syndrome, sleep disturbances, thinking and memory problems, and painful menstrual periods. The symptoms are so severe and debilitating that about half the patients are unable to perform routine daily functions and about a third have to stop work. Although it is not itself fatal, suicide rates are higher in fibromyalgia sufferers.

 

Many studies have linked fibromyalgia with depression. In fact, people with fibromyalgia are up to three times more likely to be depressed at the time of their diagnosis than someone without fibromyalgia. In addition, the stress from pain and fatigue can cause anxiety and social isolation. As a result, many patients experience intense anger regarding their situation. The emotions are understandable, but can act to amplify the pain. Hence, controlling the emotions may reduce the perceived pain. Mindfulness practices have been shown to be effective in reducing pain from fibromyalgia. This may occur directly or indirectly by reducing emotions or both.

 

In today’s Research News article “Fibromyalgia Impact and Mindfulness Characteristics in 4986 People with Fibromyalgia.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1342272192463370/?type=3&theater

or see summary below or view the full text of the study at:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4552195/

Jones and colleagues obtained measures of mindfulness and fibromyalgia impact from a national sample of nearly 5000 fibromyalgia sufferers. They found that the approximately 20% of the sample who meditated had small but statistically lower fibromyalgia impact and symptoms scores than those who did not meditate. They also found that the higher the level of the mindfulness facets of Describing, Non-Reacting, Non-Judging, and Acting with Awareness the lower the fibromyalgia symptoms and the greater the mindfulness facet of Observing the greater the fibromyalgia symptom scores. These relationships still remained significant for all facets regardless of whether a univariate or a multiple regression were employed to document the relationships.

 

These findings confirm with a large national sample and a correlational study what has been previously found that mindfulness improves the symptoms of fibromyalgia. The one exception was with mindfully Observing which was positively correlated with fibromyalgia symptoms. This may have occurred due to a reverse causation such that individuals with more severe fibromyalgia symptoms become more observing of them in the present moment.

 

There are a number of potential explanations for the relationship between high mindfulness and low fibromyalgia symptoms. Mindfulness has been shown to improve emotion regulation which allows the individual to experience the emotions fully but to respond to them in a constructive, productive fashion, thus taking away the amplifying effect of the emotions on pain. Mindfulness training also improves the individual’s ability to focus on the present moment and this has been shown to reduce rumination and catastrophizing which can produce anxiety and depression also amplifying the symptoms. Regardless of the mechanism it is clear the mindfulness can be beneficial in controlling the emotional sequela of fibromyalgia pain.

 

So, lower fibromyalgia pain with higher mindfulness.

 

“People often increase the pain experience by adding to the physical sensations with a host of thoughts and feelings, like catastrophizing the pain or trying to suppress and ignore the pain. Mindfulness is a practice of attending to pain — or body sensations — and thoughts and feelings with that present-moment attention in an accepting and curious manner. With mindfulness practice you learn to relate to anxiety differently, with an open curiosity. Learning to do that leads to a reduction in the fear response itself,” – Susan Smalley

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts

 

Study Summary

Jones, K. D., Mist, S. D., Casselberry, M. A., Ali, A., & Christopher, M. S. (2015). Fibromyalgia Impact and Mindfulness Characteristics in 4986 People with Fibromyalgia. Explore (New York, N.Y.), 11(4), 304–309. http://doi.org/10.1016/j.explore.2015.04.006

 

Abstract

Context and Objective: A growing body of literature suggests that mindfulness techniques may be beneficial in fibromyalgia. A recent systematic review and meta-analysis of six trials indicated improvement in depressive symptoms and quality of life, calling for increased rigor and use of standardized measures in future trials. The purpose of the study was to examine the relationship between mindfulness [as measured by the Five Facet Mindfulness Questionnaire (FFMQ)] and fibromyalgia impact [as measured by the Revised Fibromyalgia Impact Questionnaire (FIQR)].

Design, Setting, and Participants: A cross-sectional survey was conducted with adults diagnosed with fibromyalgia from a national fibromyalgia advocacy foundation e-mail list.

Results: A total of 4986 respondents represented all 50 states in the United States and 30 countries. FIQR scores demonstrated moderate to severe fibromyalgia with the majority of subjects (59%) scoring ≤60. Scores on the FFMQ subscales ranged from 20.8 to 27.3, with highest scores for the observe subscale. All subscale correlations were small to moderate and indicated that more severe fibromyalgia impact was associated with less mindfulness except in the observe scale (r = .15, P > .000). No clinical or demographics explained as much variance in the FIQR total as any of the mindfulness subscales.

Conclusions: Fibromyalgia patients experience symptoms that may be alleviated by mindfulness interventions. Baseline values for the observe subscale of the FFMQ were unexpectedly high. Further research is needed to know if this may be due to non-mindful observations and should be noted when the FFMQ is used in fibromyalgia clinical trials.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4552195/

Improve the Brain’s Capacity for Creative Problem Solving with Meditation

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By John M. de Castro, Ph.D.

 

“meditation is the best approach we know of allowing the mind to relax and have the ability to make a surge of insight wisdom. One does not power through an “Aha! Moment” with strain and determination. Thinking and more thinking does not generate that moment of brilliance that we are pursuing. The quick flash of energy is actually the subconscious mind surging a new perspective to the conscious mind. The conscious mind is more likely to recognize the gift of brilliance that the subconscious mind has sent it, if the conscious mind is in a calm state.” – Lindsay Leimbach

 

The problem solving ability of humans has been a key to their dominance of their environment. So, it’s important that we understand it and discover how to train it and maximize it. Problem solving most frequently involves logic and reasoning, sometimes along with mathematics. In this case focused attention is the key. The mind wandering off topic interferes with the concentration required for obtaining the solution. But, when a solution does not occur and the individual fails to solve the problem a completely different process transpires producing insight. If logic and reason fail, then fanciful and out-of-the box thinking may be needed. In this case mind wandering, taking the thought process away from the failed logical strategy, is superior, often producing a solution in a flash, an “aha” moment. In this case focused attention prevents the individual from seeing an unusual or creative solution. While the mind wandering off topic increases the discursive thinking that is required for obtaining the insightful solution.

 

Mindfulness is the ability to focus on what is transpiring in the present moment. It involves a greater emphasis on attention to the immediate stimulus environment. Mindful people generally have better attentional abilities and have fewer intrusive thoughts and less mind wandering. As a result, mindfulness has been shown to be associated with differences in thought processes. Most of the time these differences are associated with beneficial results, but sometimes they can lead to negative outcomes including a greater tendency to have false memories. So mindfulness should improve problem solving involving logic, reason, and focused attention, while it should interfere with insightful, creative problem solving.

 

These two forms of problem solving are, in general, associated with different neural systems. Focused attention involves a number of brain structures centered in the frontal lobes. Creative, discursive thinking involves a system of structures known as the Default Mode Network (DMN) involving the parietal lobe, cingulate cortex, and insula. One way to investigate the influence of mindfulness on creative problem solving is to look at the activity of these two systems during problem solving and insight before and after mindfulness training.

 

In today’s Research News article “Short-term meditation modulates brain activity of insight evoked with solution cue.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1341430935880829/?type=3&theater

or see summary below or view the full text of the study at:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4994853/

Ding and colleagues randomly assigned participants to receive either meditation training, integrative body–mind training (IBMT), or simple relaxation for 10 days, 30 minutes per day. Before and after the training they had the participants perform a task that requires creative thought known as the Remote Associations Test, which also frequently produces “aha’ moments when the solution is seen. The task was performed while the participants’ neural activity was measured in a functional Magnetic Resonance (f-MRI) scanner.

 

They found that after the meditation training the participants were significantly better at the Remote Associations Test. They then looked at the brain activity when the solution was not found and they were presented with the solution, producing an “aha’ moment. They found that after meditation training the brain activity of the two groups differed in this “aha’ moment. There was significantly greater activation found in the right cingulate gyrus, insula, putamen, as well as in the right inferior frontal gyrus, and the bilateral middle frontal gyrus, inferior parietal lobule and superior temporal gyrus. Some of these structures are involved in focused logical reasoning while others are part of the mind wandering system (DMN).

 

The “aha’ moment produced in this study involves logic in analyzing the possibilities and seeing that the proposed solution actually solves the problem and also the discursive, creative though to see how the unusual (remote) solution is appropriate. These findings suggest that mindfulness training alters the nervous system making it able to both utilize the focused logical systems and the mind wandering, discursive systems better to solve this kind of problem. Hence, it appears that meditation training enhances both logical and insightful problem solving by enhancing the activity of their underlying neural systems.

 

So, improve the brain’s capacity for creative problem solving with meditation.

 

“If, individually and collectively, we can be more mindful of the way we employ problem-solving strategies, we could release a great deal of human potential from the damaging effects of stress.” – Matthew Kalman Mezey

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts

 

Study Summary

Ding, X., Tang, Y.-Y., Cao, C., Deng, Y., Wang, Y., Xin, X., & Posner, M. I. (2015). Short-term meditation modulates brain activity of insight evoked with solution cue. Social Cognitive and Affective Neuroscience, 10(1), 43–49. http://doi.org/10.1093/scan/nsu032

 

Abstract

Meditation has been shown to improve creativity in some situation. However, little is known about the brain systems underling insight into a problem when the person fails to solve the problem. Here, we examined the neural correlation using Chinese Remote Association Test, as a measure of creativity. We provide a solution following the failure of the participant to provide one. We examine how meditation in comparison with relaxation influences the reaction of the participant to a correct solution. The event-related functional magnetic resonance imaging showed greater activity, mainly distributed in the right cingulate gyrus (CG), insula, putamen, inferior frontal gyrus (IFG), and the bilateral middle frontal gyrus (MFG), the inferior parietal lobule (IPL) and the superior temporal gyrus (STG). This pattern of activation was greater following 5 h of meditation training than the same amount of relaxation. Based on prior research, we speculate on the function of this pattern of brain activity: (i) CG may be involved in detecting conflict and breaking mental set, (ii) MFG/IFG may play an important role in restructuring of the problem representation, (iii) insula, IPL and STG may be associated with error detection, problem understanding or general attentive control and (iv) putamen may be activated by ‘Aha’ feeling.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4994853/

 

Reduce Brain Asymmetries with Meditation

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By John M. de Castro, Ph.D.

 

“The practice appears to have an amazing variety of neurological benefits – from changes in grey matter volume to reduced activity in the “me” centers of the brain to enhanced connectivity between brain regions.” – Alice G. Walton

 

The higher centers of the human brain are contained in two separate hemispheres. Over evolutionary history these hemispheres have taken on different functions. For most people the left hemisphere has become responsible for language, mathematics, logic, and the activities of the right side of the body while the right hemisphere has become responsible for spatial ability, emotions, artistic expression, and the activities of the left side of the body. These differences in function are accompanied with differences in the sizes of the structures and their interconnectivity on the two sides.

 

Contemplative practices such as meditation, yoga, and tai chi have been shown to produce changes in the sizes, activity, and connectivity of brain structures through a process called neuroplasticity. The degree to which these practices might alter the differences between the hemispheres, however, has not been extensively studied. In today’s Research News article “Shifting brain asymmetry: the link between meditation and structural lateralization.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1340603669296889/?type=3&theater

or see summary below or view the full text of the study at:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4994843/

Kurth and colleagues investigate the effects of long-term meditation practices on the differences between the hemispheres. They recruited adult long-term meditators (> 4 years, mean 19 years of practice) and matched control subjects and subjected their brains to Magnetic Resonance Imaging (MRI) scans. These brain images were then analyzed for structural differences between the hemispheres.

 

They found that the meditators had larger parietal lobes and less difference between the two hemispheres than the non-meditators who had right hemispheres larger than the left. This difference was particularly centered in a parietal lobe structure called the precuneus. In addition, the greater the number of years of meditation practice, the larger the left hemisphere and the smaller the right hemisphere producing less of a difference between the sides. This decrease in the differences between the hemispheres was also present in the anterior cingulate cortex with the greater the number of practice years the smaller the differences.

 

These are interesting results that suggest that meditation practice reduces the differences between the hemispheres in the parietal lobe and anterior cingulate cortex. These areas are components of a neural system termed the Default Mode Network (DMN) which is activated during unfocused conscious activity deemed mind wandering. Meditation, with its emphasis on focused attention has been shown to reduce the size and connectivity of the DMN and mind wandering. Kurth and colleagues’ study suggests that meditation also reduces the differences in the sizes of the DMN in the two hemispheres.

 

These interesting findings suggest that long-term meditation practice may produce greater balance between the two hemispheres and this suggests greater intermixing of their separated functions; integrating the tow hemispheres’ functions. So, logical thinking and emotions intermix, art and language work together, the two sides of the body work more harmoniously and the individual attains a greater integrated wholeness. This is certainly one of the goals of meditation practice and the change in the hemispheric differences may signal success.

 

So, reduce brain asymmetries with meditation.

 

“The impact that mindfulness exerts on our brain is borne from routine: a slow, steady, and consistent reckoning of our realities, and the ability to take a step back, become more aware, more accepting, less judgmental, and less reactive. Just as playing the piano over and over again over time strengthens and supports brain networks involved with playing music, mindfulness over time can make the brain, and thus, us, more efficient regulators, with a penchant for pausing to respond to our worlds instead of mindlessly reacting.” –  Jennifer Wolkin

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts

 

Study Summary

Kurth, F., MacKenzie-Graham, A., Toga, A. W., & Luders, E. (2015). Shifting brain asymmetry: the link between meditation and structural lateralization. Social Cognitive and Affective Neuroscience, 10(1), 55–61. http://doi.org/10.1093/scan/nsu029

 

Abstract

Previous studies have revealed an increased fractional anisotropy and greater thickness in the anterior parts of the corpus callosum in meditation practitioners compared with control subjects. Altered callosal features may be associated with an altered inter-hemispheric integration and the degree of brain asymmetry may also be shifted in meditation practitioners. Therefore, we investigated differences in gray matter asymmetry as well as correlations between gray matter asymmetry and years of meditation practice in 50 long-term meditators and 50 controls. We detected a decreased rightward asymmetry in the precuneus in meditators compared with controls. In addition, we observed that a stronger leftward asymmetry near the posterior intraparietal sulcus was positively associated with the number of meditation practice years. In a further exploratory analysis, we observed that a stronger rightward asymmetry in the pregenual cingulate cortex was negatively associated with the number of practice years. The group difference within the precuneus, as well as the positive correlations with meditation years in the pregenual cingulate cortex, suggests an adaptation of the default mode network in meditators. The positive correlation between meditation practice years and asymmetry near the posterior intraparietal sulcus may suggest that meditation is accompanied by changes in attention processing.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4994843/

 

Improve Metabolism and Reduce the Inflammatory Response with Yoga

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By John M. de Castro, Ph.D.

 

“Kick-start your sluggish metabolism by engaging in physical exercise. Yoga moves and poses can help increase your metabolism and help you be more fit.” – Robin Reichert

 

Metabolic Syndrome is a major risk factor for cardiovascular disease and diabetes. It generally results from overweight and abdominal obesity and includes high blood pressure, insulin resistance and elevation of plasma cholesterol and triglycerides. It is an important risk factor as it increases the risk of developing type-2 diabetes five-fold and heart attack or stroke three-fold. Metabolic Syndrome incidence has been rising rapidly and it currently affects 34% of U.S. adults. Needless to say this is a major health problem. The good news is that timely treatment can prevent or reverse the risk. The simplest treatment is simply exercise and weight loss.

 

The immune system is designed to protect the body from threats like stress, infection, injury, and toxic chemicals. One of its tools is the Inflammatory response. This response works quite well for short-term infections and injuries. But when inflammation is protracted and becomes chronic, it can itself become a threat to health. It can produce autoimmune diseases such as colitis, Chron’s disease, arthritis, heart disease, increased cancer risk, lung disease, sleep disruption, gum disease, decreased bone health, psoriasis, and depression. Needless to say chronic inflammation can create major health problems. Indeed, the presence of chronic inflammation is associated with reduced longevity. So, it is important for health to control the inflammatory response, allowing it to do its job in fighting off infection but reducing its activity when no external threat is apparent.

 

Of course it is far better to prevent Metabolic Syndrome and chronic inflammation in the first place than to treat them later. Exercise can counteract their development and their consequent risks of disease. Yoga has been used to promote health and well-being for thousands of years. It has also been shown to be effective in treating Metabolic Syndrome. Mind-body techniques such as yoga, Tai Chi and meditation have been shown to adaptively reduce the inflammatory response. Most of these results were obtained from treating diseased individuals. It is important to establish if yoga can be effective in preventing Metabolic Syndrome and chronic inflammation through practice by healthy individuals.

 

In today’s Research News article “Effects of 8-Week Hatha Yoga Training on Metabolic and Inflammatory Markers in Healthy, Female Chinese Subjects: A Randomized Clinical Trial.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1339638822726707/?type=3&theater

or see summary below or view the full text of the study at:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4987461/

Chen and colleagues recruited healthy women and randomly assigned them to either receive Hatha yoga practice for 8-weeks, twice a week for 60 minutes, or a control condition. Before and after the 8-week practice they had fasting blood drawn and clinical markers of insulin, glucose, triacylglycerol, HDL-cholesterol, LDL-cholesterol, and total cholesterol, and inflammation markers of plasma cytokines and endothelial microparticles measured.

 

They found that yoga practice produced a significant reduction in Metabolic Syndrome indicators; plasma insulin, total cholesterol, and LDL-C, and insulin resistance levels, and also inflammation indicators; endothelial microparticles, proinflammatory cytokines, and inflammatory signaling proteins. Thus, yoga practice appears to reduce circulating markers of Metabolic Syndrome and also the inflammatory response.

 

These are exciting and significant results. Keep in mind that the intervention consisted of a total of only 16 hours of gentle Hatha yoga over 8 weeks. So, it doesn’t seem to require intensive long-term practice to produce these benefits. Yet, the yoga improved markers that indicate a significant reduction in the risk of Metabolic Syndrome and a reduction in chronic inflammation. This suggests that yoga practice can prevent physiological reactions that lead to disease and thus could promote health and well-being.

 

So, improve health by improving metabolism and reducing the inflammatory response with yoga.

 

“We think improved sleep could be part of the mechanism of what we were seeing. When women were sleeping better, inflammation could have been lowered by that. Reducing fatigue enables women to engage in other activities over time. So yoga may have offered a variety of benefits in addition to the yoga exercises themselves.” – Janice Kiecolt-Glaser

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts

 

Study Summary

Chen, N., Xia, X., Qin, L., Luo, L., Han, S., Wang, G., … Wan, Z. (2016). Effects of 8-Week Hatha Yoga Training on Metabolic and Inflammatory Markers in Healthy, Female Chinese Subjects: A Randomized Clinical Trial. BioMed Research International, 2016, 5387258. http://doi.org/10.1155/2016/5387258

 

Abstract

We aimed to determine the effects of an 8 wk Hatha yoga training on blood glucose, insulin, lipid profiles, endothelial microparticles (EMPs), and inflammatory status in healthy, lean, and female Chinese subjects. A total of 30 healthy, female Chinese subjects were recruited and randomized into control or yoga practice group. The yoga practice included 8 wks of yoga practice (2 times/wk) for a total of 16 times. Fasting blood samples were collected before and after yoga training. Plasma was isolated for the measurement of lipid profiles, glucose, insulin, EMPs, and inflammatory cytokines. Whole blood was cultured ex vivo and stimulated with lipopolysaccharide (LPS) and Pam3Cys-SK4. Peripheral blood mononuclear cells (PBMCs) were isolated for the measurement of TLR2 and TLR4 protein expression. Yoga practice significantly reduced plasma cholesterol, LDL-cholesterol, insulin levels, and CD31+/CD42b− EMPs. Cultured whole blood from the yoga group has reduced proinflammatory cytokines secretion both at unstimulated condition and when stimulated with Pam3Cys-SK4; this might be associated with reduced TLR2 protein expression in PBMCs after yoga training. Hatha yoga practice in healthy Chinese female subjects could improve hallmarks related to MetS; thus it can be considered as an ancillary intervention in the primary MetS prevention for the healthy population.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4987461/

 

Understanding Causation and Karma

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By John M. de Castro, Ph.D.

 

“You can’t connect the dots looking forward; you can only connect them looking backwards. So you have to trust that the dots will somehow connect in your future. You have to trust in something – your gut, destiny, life, karma, whatever. This approach has never let me down, and it has made all the difference in my life.” – Steve Jobs

 

Arguably the most powerful and fundamental concept that the Buddha taught was the idea of Dependent Origination. It is basically the notion that everything that occurs results from everything that has gone before it. As the Buddha stated “if this exists, that exists; if this ceases to exist, that also ceases to exist.” In essence he taught that if any component that leads up to an event or thing had not occurred then the event or thing does not occur, that all things are interconnected and things only originate dependent upon the occurrence of all other things. So, if you see a butterfly its existence only occurred because of the entirety of the physical history of the universe. If anything had been different then the butterfly would either not be present or would be different in some way. In a more personal sense, what we are is an expression of everything that happened in the past and all that is here in the present. Had anything been different we’d be different.

 

This notion projected forward in time suggests that what we do now will impact what happens in the future. If we do one thing the future will be different than if we do another. Since everything is causally connected to everything else, whatever occurs effects everything else that occurs in the future. The Buddha’s teaching preceded chaos theory by 2500 years, yet essentially predicts the same things. The frequently cited example in chaos theory states that a butterfly flapping its wings in China effects a hurricane in the Atlantic Ocean. This is based upon the same ideas as dependent origination that all things are interconnected. Keep in mind that Dependent Origination doesn’t mean that the wings flapping produces the hurricane, although it may, it simply means that it would be a component among everything else that is happening to bring about the hurricane. It would not be the same if the butterfly hadn’t flapped its wings, perhaps only in a minuscule way or perhaps in a major way. That would depend on everything else going on and the chain of causation unleashed by the flapping wings.

 

Dependent Origination is a powerful teaching that is very often misunderstood. It is the basis for much of the Buddha’s teachings, including the notion of Karma, which is probably the most misunderstood concept in Buddhism. The literal meaning of the Pali word Karma is action. It doesn’t have a mystical meaning. It simply means that actions have effects. Karma simply states that what we do effects the future including our future as a result of the causal connections between everything and everything else. If we perform a good deed, it is likely that it will bring about good in the future and that may very well bring us personal good in return. That is not absolutely certain. But, good deeds would make it more likely that good things will happen to us in the future. That is called good Karma. Conversely, if we perform actions that are harmful to others, it is likely that bad things will happen to us in the future. This is not predetermined as everything that happens is dependent upon everything else. But, it shifts the likelihood of the outcome. That is called bad Karma. The effects of Karma may be immediate or they may take many years to occur or as some believe even carry into future lifetimes.

 

Sometimes Karma acts by the effects of our actions on ourselves. These could have a psychological effect causing us to view ourselves more positively or negatively that can then affect how we act in the future. Karma can act through others. I’ve had students many years in the past who I don’t even recall send me messages letting me know that what I taught them changed their lives. My teaching produced Karma. Many years later the students’ messages affected me, making me feel good about my career and myself. On the other hand, I’ve received messages on student evaluations of my courses that they saw my course as a waste of time and money. Once again my actions of teaching produced Karma, that came back to affect me in negative ways. The action of writing this essay produces Karma, the nature of which emerge in the present, with my good feeling about having stopped procrastinating and actually wrote it, and in the future as people read it and react to it.

 

Everything we do has effects. We should strive to act in ways that produce good positive effects and create good Karma. Although this can be to some extent selfish, it can also be seen as having positive effects occur world and others making it a better place. The Buddha’s ethical teachings were very simple. If an action results in greater happiness, well-being, and understanding then it is good. On the other hand, an action that causes harm, decreases happiness, well-being, and understanding is bad. Actions are right or wrong, not in and of themselves but based upon their consequences. So, ethics are also wrapped up in Dependent Origination and Karma. The more you look at it the more and more profound the teaching looks.

 

There is nothing mystical or spiritual in the notions off Dependent Origination or Karma. They are very mechanistic and reflect the physical laws of nature and the universe. It’s seeing things as vastly interconnected, as they really are, and seeing how these interconnections produce multitudinous causal chains that set in motion all that will occur in the future. Understanding these notions can make us wise, compassionate, and the creators of good Karma for the good of ourselves and all sentient beings.

 

“Karma is experience, and experience creates memory, and memory creates imagination and desire, and desire creates karma again. If I buy a cup of coffee, that’s karma. I now have that memory that might give me the potential desire for having cappuccino, and I walk into Starbucks, and there’s karma all over again.” – Deepak Chopra

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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Improve Physical Condition in Dialysis Patients with Tai Chi

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By John M. de Castro, Ph.D.

 

“One of the best features of tai chi and qi gong is that they can be adapted to fit just about any fitness level. The gentle flowing low-impact movements are easy on your joints if you have arthritis. You can even do them seated or in a wheelchair if needed.” – Jodi Helmer

 

End-stage renal disease (ESRD) is a serious and all too common medical problem that results from a total and permanent failure of the kidneys. As a result, the body retains fluid and harmful wastes build up. Treatment, usually dialysis, is required to replace the work of the failed kidneys. Kidney dialysis uses a machine to filter harmful wastes, salt, and excess fluid from your blood. This restores the blood to a normal, healthy balance. Without dialysis or a kidney transplant the ESRD patient cannot survive It is estimated that ESRD occurs in more than 650,000 patients per year in the United States and is increasing by 5% per year. Those who live with ESRD are 1% of the U.S. Medicare population but account for 7% of the Medicare budget. Worldwide there are an estimated 2 million ESRD patients.

 

End-stage renal disease (ESRD) is frequently accompanied by a number of other serious diseases, such as cardiovascular disease and diabetes. Making matters worse is the fact that ESRD patients are most often sedentary. Moderate exercise, by improving cardiovascular performance and lowering insulin resistance, can be very helpful in preventing or coping with these comorbidities. But, great care must be used with exercise for the compromised ESRD patients.

 

Tai Chi training is designed to enhance and regulate the functional activities of the body through regulated breathing, mindful concentration, and gentle movements. It has been shown to have psychological and physical benefits particularly for the elderly. Because it is not strenuous, involving slow gentle movements, and is safe, having no appreciable side effects, it is appropriate for individuals with compromising conditions such as ESRD. So, it would seem that tai chi practice would be well suited as an exercise for dialysis patients.

 

In today’s Research News article “Evaluation of Exercise Tolerance in Dialysis Patients Performing Tai Chi Training: Preliminary Study.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1337845682906021/?type=3&theater

or see summary below or view the full text of the study at:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4980525/

Dziubek and colleagues provided dialysis patients with tai chi training for 60 minutes, twice a week for 6-months. They were closely monitored during all sessions for blood pressure. Heart rate was also measured to insure it was maintained at 50% or less of the maximal heart rate appropriate for the patients age. At the beginning and end of training a 6-minute walk test was performed on a treadmill and a stress test for oxygen uptake was performed on an exercise bicycle.

 

They found that after tai chi training the patients walked significantly further and reported less fatigue on the 6-minute treadmill walk and lasted longer on the bicycle stress test with no differences in heart rate or blood pressure. Hence, tai chi training appeared to improve the physical condition of the patients. It should be noted that there wasn’t a comparison condition or control group. So, it is not known if the patients would have improved without training and if other forms of exercise might be superior. Further research is needed to clarify these issues. The results though show that tai chi training is a safe and effective exercise for ESRD patients on dialysis. This is important as the exercise is needed to help maintain the health of these compromised patients.

 

So, improve physical condition in dialysis patients with tai chi.

 

“Tai chi is often described as “meditation in motion,” but it might well be called “medicationin motion.” There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems.” – Harvard Health Blog

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts

 

Study Summary

Dziubek, W., Bulińska, K., Kusztal, M., Kowalska, J., Rogowski, Ł., Zembroń-Łacny, A., … Woźniewski, M. (2016). Evaluation of Exercise Tolerance in Dialysis Patients Performing Tai Chi Training: Preliminary Study. Evidence-Based Complementary and Alternative Medicine : eCAM, 2016, 5672580. http://doi.org/10.1155/2016/5672580

 

Abstract

Introduction. Patients with end-stage renal disease (ESRD) have poor physical performance and exercise capacity due to frequent dialysis treatments. Tai Chi exercises can be very useful in the area of rehabilitation of people with ESRD. Objectives. The aim of the study was to assess exercise capacity in ESRD patients participating in 6-month Tai Chi training.

Patients and Methods. Twenty dialysis patients from Wroclaw took part in the training; at the end of the project, 14 patients remained (age 69.2 ± 8.6 years). A 6-minute walk test (6MWT) and spiroergometry were performed at the beginning and after 6 months of training.

Results. After 6 months of Tai Chi, significant improvements were recorded in mean distance in the 6MWT (387.89 versus 436.36 m), rate of perceived exertion (7.4 versus 4.7), and spiroergometry (8.71 versus 10.08 min).

Conclusions. In the ESRD patients taking part in Tai Chi training, a definite improvement in exercise tolerance was recorded after the 6-month training. Tai Chi exercises conducted on days without dialysis can be an effective and interesting form of rehabilitation for patients, offering them a chance for a better quality of life and fewer falls and hospitalisations that are the result of it.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4980525/