Month: November 2021

Alter the Genes for Better Health with Meditation

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Alter the Genes for Better Health with Meditation

 

By John M. de Castro, Ph.D.

 

“meditation practices seem . . . promote endocrinal, neuronal, and behavioral functions. This suggests that the achievement of a state of inner silence through the practice of meditation can prevent or reverse the detrimental effects of a stressful environment.“ – Sabrina Venditti

 

Over the last several decades, research and anecdotal experiences have accumulated an impressive evidential case that the development of mindfulness has positive benefits for the individual’s mental, physical, and spiritual life. Mindfulness appears to be beneficial both for healthy people and for people suffering from a myriad of illnesses. It appears to be beneficial across ages, from children to the elderly. And it appears to be beneficial across genders, personalities, race, and ethnicity. The breadth and depth of benefits is unprecedented.

 

Meditation practice has been shown to improve health and longevity. One way it appears to act is by altering the genes which govern cellular processes in our bodies. The genes dictate all of the chemical processes in our bodies including immune and inflammatory responses. The ability of outside influences to affect gene expression is known as epigenetics. Hence, it is important to study the epigenetic alterations in gene expressions produced by meditation practice to determine if these effects are the intermediary between meditation and health.

 

In today’s Research News article “Transcriptomics of Long-Term Meditation Practice: Evidence for Prevention or Reversal of Stress Effects Harmful to Health.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8001870/ ) Wenuganen and colleagues recruited older (> 60 years of age) healthy adult experienced practitioners of Transcendental Meditation and matched non-practitioners. Blood was drawn and analyzed for gene expression with microarrays and polymerase chain reaction.

 

They found that the genes of the Transcendental Meditation practitioners were in general significantly downregulated (lower expression) than the non-practitioners. “Sixty-two genes were related to hematologic diseases, 26 to coronary artery disease, 34 to diabetes complications, 49 to inflammation, and 64 to CVD. All these disease-related genes were downregulated in the TM group relative to the control group.” The genes found to have lower expression in the Transcendental Meditation practitioners were related to inflammatory responses and suppressed energy efficiency, while those upregulated (higher expression) were related to immune system function.

 

These epigenetic findings suggest that Transcendental Meditation practice over years of practice improve the immune system and energy efficiency while reducing inflammation in older individuals. These epigenetic changes suggest that Transcendental Meditation practice improves the physiology’s ability to maintain health by being better prepared to respond to disease and stress. This suggests a mechanism by which meditation practice improves health and longevity.

 

So, alter the genes for better health with meditation.

 

“meditation, yoga, and Tai Chi . . . all seem to have a beneficial effect on the expression of a slew of different genes. And, as you might expect, the affected genes are generally those involved in stress and inflammation.” – Alice Walton

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are a

Alter the Genes for Better Health with Meditation

 

By John M. de Castro, Ph.D.

 

“meditation practices seem . . . promote endocrinal, neuronal, and behavioral functions. This suggests that the achievement of a state of inner silence through the practice of meditation can prevent or reverse the detrimental effects of a stressful environment.“ – Sabrina Venditti

 

Over the last several decades, research and anecdotal experiences have accumulated an impressive evidential case that the development of mindfulness has positive benefits for the individual’s mental, physical, and spiritual life. Mindfulness appears to be beneficial both for healthy people and for people suffering from a myriad of illnesses. It appears to be beneficial across ages, from children to the elderly. And it appears to be beneficial across genders, personalities, race, and ethnicity. The breadth and depth of benefits is unprecedented.

 

Meditation practice has been shown to improve health and longevity. One way it appears to act is by altering the genes which govern cellular processes in our bodies. The genes dictate all of the chemical processes in our bodies including immune and inflammatory responses. The ability of outside influences to affect gene expression is known as epigenetics. Hence, it is important to study the epigenetic alterations in gene expressions produced by meditation practice to determine if these effects are the intermediary between meditation and health.

 

In today’s Research News article “Transcriptomics of Long-Term Meditation Practice: Evidence for Prevention or Reversal of Stress Effects Harmful to Health.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8001870/ ) Wenuganen and colleagues recruited older (> 60 years of age) healthy adult experienced practitioners of Transcendental Meditation and matched non-practitioners. Blood was drawn and analyzed for gene expression with microarrays and polymerase chain reaction.

 

They found that the genes of the Transcendental Meditation practitioners were in general significantly downregulated (lower expression) than the non-practitioners. “Sixty-two genes were related to hematologic diseases, 26 to coronary artery disease, 34 to diabetes complications, 49 to inflammation, and 64 to CVD. All these disease-related genes were downregulated in the TM group relative to the control group.” The genes found to have lower expression in the Transcendental Meditation practitioners were related to inflammatory responses and suppressed energy efficiency, while those upregulated (higher expression) were related to immune system function.

 

These epigenetic findings suggest that Transcendental Meditation practice over years of practice improve the immune system and energy efficiency while reducing inflammation in older individuals. These epigenetic changes suggest that Transcendental Meditation practice improves the physiology’s ability to maintain health by being better prepared to respond to disease and stress. This suggests a mechanism by which meditation practice improves health and longevity.

 

So, alter the genes for better health with meditation.

 

“meditation, yoga, and Tai Chi . . . all seem to have a beneficial effect on the expression of a slew of different genes. And, as you might expect, the affected genes are generally those involved in stress and inflammation.” – Alice Walton

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are available at the Contemplative Studies Blog http://contemplative-studies.org/wp/

They are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Wenuganen, S., Walton, K. G., Katta, S., Dalgard, C. L., Sukumar, G., Starr, J., Travis, F. T., Wallace, R. K., Morehead, P., Lonsdorf, N. K., Srivastava, M., & Fagan, J. (2021). Transcriptomics of Long-Term Meditation Practice: Evidence for Prevention or Reversal of Stress Effects Harmful to Health. Medicina (Kaunas, Lithuania), 57(3), 218. https://doi.org/10.3390/medicina57030218

 

Abstract

Background and Objectives: Stress can overload adaptive mechanisms, leading to epigenetic effects harmful to health. Research on the reversal of these effects is in its infancy. Early results suggest some meditation techniques have health benefits that grow with repeated practice. This study focused on possible transcriptomic effects of 38 years of twice-daily Transcendental Meditation® (TM®) practice. Materials and Methods: First, using Illumina® BeadChip microarray technology, differences in global gene expression in peripheral blood mononuclear cells (PBMCs) were sought between healthy practitioners and tightly matched controls (n = 12, age 65). Second, these microarray results were verified on a subset of genes using quantitative polymerase chain reaction (qPCR) and were validated using qPCR in larger TM and control groups (n = 45, age 63). Bioinformatics investigation employed Ingenuity® Pathway Analysis (IPA®), DAVID, Genomatix, and R packages. Results: The 200 genes and loci found to meet strict criteria for differential expression in the microarray experiment showed contrasting patterns of expression that distinguished the two groups. Differential expression relating to immune function and energy efficiency were most apparent. In the TM group, relative to the control, all 49 genes associated with inflammation were downregulated, while genes associated with antiviral and antibody components of the defense response were upregulated. The largest expression differences were shown by six genes related to erythrocyte function that appeared to reflect a condition of lower energy efficiency in the control group. Results supporting these gene expression differences were obtained with qPCR-measured expression both in the well-matched microarray groups and in the larger, less well-matched groups. Conclusions: These findings are consistent with predictions based on results from earlier randomized trials of meditation and may provide evidence for stress-related molecular mechanisms underlying reductions in anxiety, post-traumatic stress disorder (PTSD), cardiovascular disease (CVD), and other chronic disorders and diseases.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8001870/

 

re also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Wenuganen, S., Walton, K. G., Katta, S., Dalgard, C. L., Sukumar, G., Starr, J., Travis, F. T., Wallace, R. K., Morehead, P., Lonsdorf, N. K., Srivastava, M., & Fagan, J. (2021). Transcriptomics of Long-Term Meditation Practice: Evidence for Prevention or Reversal of Stress Effects Harmful to Health. Medicina (Kaunas, Lithuania), 57(3), 218. https://doi.org/10.3390/medicina57030218

 

Abstract

Background and Objectives: Stress can overload adaptive mechanisms, leading to epigenetic effects harmful to health. Research on the reversal of these effects is in its infancy. Early results suggest some meditation techniques have health benefits that grow with repeated practice. This study focused on possible transcriptomic effects of 38 years of twice-daily Transcendental Meditation® (TM®) practice. Materials and Methods: First, using Illumina® BeadChip microarray technology, differences in global gene expression in peripheral blood mononuclear cells (PBMCs) were sought between healthy practitioners and tightly matched controls (n = 12, age 65). Second, these microarray results were verified on a subset of genes using quantitative polymerase chain reaction (qPCR) and were validated using qPCR in larger TM and control groups (n = 45, age 63). Bioinformatics investigation employed Ingenuity® Pathway Analysis (IPA®), DAVID, Genomatix, and R packages. Results: The 200 genes and loci found to meet strict criteria for differential expression in the microarray experiment showed contrasting patterns of expression that distinguished the two groups. Differential expression relating to immune function and energy efficiency were most apparent. In the TM group, relative to the control, all 49 genes associated with inflammation were downregulated, while genes associated with antiviral and antibody components of the defense response were upregulated. The largest expression differences were shown by six genes related to erythrocyte function that appeared to reflect a condition of lower energy efficiency in the control group. Results supporting these gene expression differences were obtained with qPCR-measured expression both in the well-matched microarray groups and in the larger, less well-matched groups. Conclusions: These findings are consistent with predictions based on results from earlier randomized trials of meditation and may provide evidence for stress-related molecular mechanisms underlying reductions in anxiety, post-traumatic stress disorder (PTSD), cardiovascular disease (CVD), and other chronic disorders and diseases.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8001870/

 

Meditation Strengthens Brain Attentional Networks

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Meditation Strengthens Brain Attentional Networks

 

By John M. de Castro, Ph.D.

 

“meditation practice appears to positively impact attentional functions by improving resource allocation processes. As a result, attentional resources are allocated more fully during early processing phases which subsequently enhance further processing.” – Peter Malinowski

 

The nervous system is a dynamic entity, constantly changing and adapting to the environment. It will change size, activity, and connectivity in response to experience. These changes in the brain are called neuroplasticity.  Over the last decade neuroscience has been studying the effects of contemplative practices on the brain and has identified neuroplastic changes in widespread area. and have found that meditation practice appears to mold and change the brain, producing psychological, physical, and spiritual benefits. These brain changes with mindfulness practice are important and need to be further investigates.

 

Meditation practice results in a shift in mental processing. It produces a reduction of mind wandering and self-referential thinking and an increase in attention and higher-level thinking. The neural system that underlies mind wandering is termed the Default Mode Network (DMN) and consists in a set of brain structures including medial prefrontal cortex, posterior cingulate, lateral temporal cortex and the hippocampus. The neural system that underlies attention and is termed the Dorsal Attentional Network (DAN). and includes the frontal eye fields and the areas around the precentral sulcus and intraparietal sulcus. It is possible, then, that meditation over time produces changes in these brain areas improving attentional ability.

 

In today’s Research News article “Attention and Default Mode Network Assessments of Meditation Experience during Active Cognition and Rest.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8144977/ ) Devaney and colleagues recruited experienced meditators (average of 7 years of practice) and non-meditators matched on demographic variables. The participants performed attention tasks (multiple object tracking, a sustained attention task, and oddball tasks, a sustained spatial attention task) while having their brains scanned with functional Magnetic Resonance Imaging (fMRI).

 

There were no significant differences between the experienced meditators and the matched controls in their performance of the attention tasks. But during the sustained attention task the meditators in comparison to the controls had increases in activation of the brain’s Dorsal Attentional Network at the same time as a significant decrease in the brain’s Default Mode Network. In addition, during the sustained attention task the meditators had significantly greater anticorrelations of activity between the two networks indicating higher levels of inhibitory activity between networks.

 

The Dorsal Attentional Network has been shown to be involved in focused attention. Hence, the results suggest that experience in meditation improves the response of the brain areas responsible for focused attention when needed. Alternatively, the Default Mode Network has been shown to be involved in mind wandering. Hence, the results suggest that experience in meditation reduces the response of the brain areas responsible a loss of focused attention and mind wandering when needed. Further, the results suggest that experience in meditation leads to a greater ability of the brain to focus attention while preventing mind wandering.

 

The fact that experienced meditators did not differ from controls in attentional task performance is a bit disappointing. But on average the meditators performed better but because of a small number of participants, the differences were not statistically significant. Perhaps with larger groups differences would be found. But the lack of statistical power makes the significant brain activation differences observed during sustained attention even more striking. This all suggests that meditation practice shapes the brain for better attentional ability.

 

So, meditation strengthens brain attentional network.

 

“Meditation is an important form of self-control and a healthy practice. It augments focus and attention and could be used to enhance empathy and all attentional capacities.” – Gabriel José Corrêa Mograbi

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Devaney, K.J.; Levin, E.J.; Tripathi, V.; Higgins, J.P.; Lazar, S.W.; Somers, D.C. Attention and Default Mode Network Assessments of Meditation Experience during Active Cognition and Rest. Brain Sci. 2021, 11, 566. https://doi.org/10.3390/ brainsci11050566

 

Abstract: Meditation experience has previously been shown to improve performance on behavioral assessments of attention, but the neural bases of this improvement are unknown. Two prominent, strongly competing networks exist in the human cortex: a dorsal attention network, that is activated during focused attention, and a default mode network, that is suppressed during attentionally demanding tasks. Prior studies suggest that strong anti-correlations between these networks indicate good brain health. In addition, a third network, a ventral attention network, serves as a “circuit-breaker” that transiently disrupts and redirects focused attention to permit salient stimuli to capture attention. Here, we used functional magnetic resonance imaging to contrast cortical network activation between experienced focused attention Vipassana meditators and matched controls. Participants performed two attention tasks during scanning: a sustained attention task and an attention-capture task. Meditators demonstrated increased magnitude of differential activation in the dorsal attention vs. default mode network in a sustained attention task, relative to controls. In contrast, there were no evident attention network differences between meditators and controls in an attentional reorienting paradigm. A resting state functional connectivity analysis revealed a greater magnitude of anticorrelation between dorsal attention and default mode networks in the meditators as compared to both our local control group and a n = 168 Human Connectome Project dataset. These results demonstrate, with both task- and rest-based fMRI data, increased stability in sustained attention processes without an associated attentional capture cost in meditators. Task and resting-state results, which revealed stronger anticorrelations between dorsal attention and default mode networks in experienced mediators than in controls, are consistent with a brain health benefit of long-term meditation practice.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8144977/

 

Better Mental Health During the Covid-19 Pandemic is Associated with Exercise and Meditation

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Better Mental Health During the Covid-19 Pandemic is Associated with Exercise and Meditation

 

By John M. de Castro, Ph.D.

 

“Introducing a mindfulness and meditation practice during this pandemic has the potential to complement treatment and is a low-cost beneficial method of providing support with anxiety for all.” C. Behan

 

Mindfulness training has been shown to improve health and well-being in healthy individuals. It has also been found to be effective for a large array of medical and psychiatric conditions, either stand-alone or in combination with more traditional therapies. The COVID-19 pandemic has challenged the mental and physical health of the population. It has created intense stress both for frontline workers but also for people simply isolating at home. Mindfulness is known to decrease the psychological and physical responses to stress. So, meditation may be helpful in coping with the mental and physical challenges resulting from the COVID-19 pandemic.

 

In today’s Research News article “The Effect of Meditation and Physical Activity on the Mental Health Impact of COVID-19-Related Stress and Attention to News Among Mobile App Users in the United States: Cross-sectional Survey.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8045775/ ) Green and colleagues recruited adult participants online who used the meditation app “Calm” and had them complete a questionnaire measuring worry regarding Covid-19, meditation, exercise, and health related behaviors. They also had them complete measures of habits, perceived stress, anxiety, depression, and PTSD symptoms.

 

There were 8,392 responses. They reported a significant increase in meditation and exercise during Covid-19. But the greater the worry about Covid-19, the lower the levels of meditation and exercise and the greater the levels of perceived stress and PTSD symptoms.  They found that the Covid-19 worry was associated with lower the levels of meditation and exercise and these decreases were in turn associated with higher levels of perceived stress, PTSD symptoms, anxiety and depression. Hence, worry about Covid-19 appears to be detrimental to mental health as a result of decreases meditation and exercise.

 

These results are correlational, and caution must be exercised in concluding causation. In addition, the sample was composed of users of a meditation app and thus the results may not be predictive of the responses of non-meditators. But the associations are clear. Worry about the pandemic is associated with decreases in meditation and exercise which are in turn associated with poorer mental health.

 

This suggests that methods to support continued meditation practice and exercise during the pandemic may be helpful in improving mental health during the pandemic. They may mitigate the detrimental effects of worry about the pandemic. Indeed, previous research has found that mindfulness training improves mental health during the Covid-19 pandemic.

 

So, better mental health during the covid-19 pandemic is associated with exercise and meditation.

 

“certain meditation, yoga asana (postures), and pranayama (breathing) practices may possibly be effective adjunctive means of treating and/or preventing SARS-CoV-2 infection” – William Bushell

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Green, J., Huberty, J., Puzia, M., & Stecher, C. (2021). The Effect of Meditation and Physical Activity on the Mental Health Impact of COVID-19-Related Stress and Attention to News Among Mobile App Users in the United States: Cross-sectional Survey. JMIR mental health, 8(4), e28479. https://doi.org/10.2196/28479

 

Abstract

Background

The COVID-19 pandemic has been declared an international public health emergency, and it may have long-lasting effects on people’s mental health. There is a need to identify effective health behaviors to mitigate the negative mental health impact of COVID-19.

Objective

The objectives of this study were to (1) examine the regional differences in mental health and COVID-19–related worry, attention to news, and stress, in light of the state-level prevalence of COVID-19 cases; (2) estimate the associations between mental health and COVID-19–related worry, attention to news, and stress and health behavior engagement (ie, physical activity, mindfulness meditation); and (3) explore the mediating effect of health behavior engagement on the associations between mental health and COVID-19–related worry, attention to news, and stress.

Methods

A cross-sectional survey was distributed to a sample of US adult paying subscribers to the Calm app (data were collected from April 22 to June 3, 2020). The survey assessed COVID-19–related worry, attention to news, and stress; health behavior engagement; and mental health (ie, perceived stress, posttraumatic stress disorder, and anxiety and depression). Statistical analyses were performed using R software. Differences in COVID-19–related worry, attention to news, and stress and mental health by location were assessed using t tests and chi-square tests. Logistic and ordinary least squares models were used to regress mental health and health behavior on COVID-19–related worry, attention to news, and stress; moreover, causal mediation analysis was used to estimate the significance of the mediation effects.

Results

The median age of the respondents (N=8392) was 47 years (SD 13.8). Participants in the Mid-Atlantic region (New Jersey, New York, and Pennsylvania) reported higher levels of stress, more severe depression symptoms, greater worry about COVID-19, paying more attention to COVID-19–related news, and more stress related to social distancing recommendations than participants living in other regions. The association between worry about COVID-19 and perceived stress was significantly mediated by changes in physical activity (P<.001), strength of meditation habit (P<.001), and stopping meditation (P=.046). The association between worry about COVID-19 and posttraumatic stress disorder symptoms was significantly mediated by changes in physical activity (P<.001) and strength of meditation habit (P<.001).

Conclusions

Our findings describe the mental health impact of COVID-19 and outline how continued participation in health behaviors such as physical activity and mindfulness meditation reduce worsening of mental health due to the COVID-19 pandemic. These data have important implications for public health agencies and health organizations to promote the maintenance of health habits to reduce the residual mental health burden of the COVID-19 pandemic.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8045775/

 

Improve Military-Related Post Traumatic Stress Disorder (PTSD) with Mindfulness

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Improve Military-Related Post Traumatic Stress Disorder (PTSD) with Mindfulness

 

By John M. de Castro, Ph.D.

 

“mindfulness may help to mitigate the relationship between maladaptive thinking and posttraumatic distress.” – Matthew Tull

 

Experiencing trauma is quite common. It has been estimated that 60% of men and 50% of women will experience a significant traumatic event during their lifetime. But only a fraction will develop Post-Traumatic Stress Disorder (PTSD). But this still results in a frightening number of people with 7%-8% of the population developing PTSD at some point in their life. For military personnel, it’s much more likely for PTSD to develop with about 11%-20% of those who have served in a war zone developing PTSD.

 

PTSD involves a number of troubling symptoms including reliving the event with the same fear and horror in nightmares or with a flashback. PTSD sufferers avoid situations that remind them of the event this may include crowds, driving, movies, etc. and may avoid seeking help because it keeps them from having to think or talk about the event. They often experience negative changes in beliefs and feelings including difficulty experiencing positive or loving feelings toward other people, avoiding relationships, memory difficulties, or see the world as dangerous and no one can be trusted. Sufferers may feel hyperarousal, feeling keyed up and jittery, or always alert and on the lookout for danger. They may experience sudden anger or irritability, may have a hard time sleeping or concentrating, may be startled by a loud noise or surprise.

 

Obviously, these are troubling symptoms that need to be addressed. There are a number of therapies that have been developed to treat Post-Traumatic Stress Disorder (PTSD). Mindfulness-based therapies have been shown to be particularly effective in treating PTSD. There has accumulated a considerable amount of research. So, it is important to step back and summarize what has been learned.

 

In today’s Research News article “Military-related posttraumatic stress disorder and mindfulness meditation: A systematic review and meta-analysis.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8344114/ ) Sun and colleagues review summarize and perform a meta-analysis of the published randomized controlled trials on the effectiveness of mindfulness practice to improve the symptoms of PTSD.

 

They identified 19 published randomized controlled trials with a total of 1326 participants, 15 of which employed an active control condition. They report that the published research found that mindfulness meditation practices produced a significant reduction in the symptoms of military-related Post-Traumatic Stress Disorder (PTSD). This improvement was present regardless of the nature of the control condition, whether the treatment was provided individually or in a group, or the duration of the therapy. Hence, the published research studies support the conclusion that mindfulness meditation practice is a safe and effective treatment for the symptoms of PTSD in military personnel.

 

So, improve military-related Post Traumatic Stress Disorder (PTSD) with mindfulness.

 

CMCS – Center for Mindfulness and Contemplative Studies

 

“research has shown mindfulness to be helpful with other anxiety problems. It has also been shown to help with symptoms of PTSD, such as avoidance and hyperarousal.” – National Center for PTSD

 

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

 

Study Summary

 

Sun, L. N., Gu, J. W., Huang, L. J., Shang, Z. L., Zhou, Y. G., Wu, L. L., Jia, Y. P., Liu, N. Q., & Liu, W. Z. (2021). Military-related posttraumatic stress disorder and mindfulness meditation: A systematic review and meta-analysis. Chinese journal of traumatology = Zhonghua chuang shang za zhi, 24(4), 221–230. https://doi.org/10.1016/j.cjtee.2021.05.003

 

Abstract

Purpose

Posttraumatic stress disorder (PTSD) is a significant global mental health concern, especially in the military. This study aims to estimate the efficacy of mindfulness meditation in the treatment of military-related PTSD, by synthesizing evidences from randomized controlled trials.

Methods

Five electronic databases (Pubmed, EBSCO Medline, Embase, PsychINFO and Cochrane Library) were searched for randomized controlled trials focusing on the treatment effect of mindfulness meditation on military-related PTSD. The selection of eligible studies was based on identical inclusion and exclusion criteria. Information about study characteristics, participant characteristics, intervention details, PTSD outcomes, as well as potential adverse effects was extracted from the included studies. Risk of bias of all the included studies was critically assessed using the Cochrane Collaboration’s tool. R Statistical software was performed for data analysis.

Results

A total of 1902 records were initially identified and screened. After duplicates removal and title & abstract review, finally, 19 articles in English language with 1326 participants were included through strict inclusion and exclusion criteria. The results revealed that mindfulness meditation had a significantly larger effect on alleviating military-related PTSD symptoms compared with control conditions, such as treatment as usual, present-centered group therapy and PTSD health education (standardized mean difference (SMD) = −0.33; 95% CI [−0.45, −0.21]; p < 0.0001). Mindfulness interventions with different control conditions (active or non-active control, SMD = −0.33, 95% CI [−0.46, −0.19]; SMD = −0.49, 95% CI [−0.88, −0.10], respectively), formats of delivery (group-based or individual-based, SMD = −0.30, 95% CI [−0.42, −0.17], SMD = −0.49, 95% CI [−0.90, −0.08], respectively) and intervention durations (short-term or standard duration, SMD = −0.27, 95% CI [−0.46, −0.08], SMD = −0.40, 95% CI [−0.58, −0.21], respectively) were equally effective in improving military-related PTSD symptoms.

Conclusion

Findings from this meta-analysis consolidate the efficacy and feasibility of mindfulness meditation in the treatment of military-related PTSD. Further evidence with higher quality and more rigorous design is needed in the future.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8344114/

 

Reduce Oxidative Stress with Tai Chi

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Reduce Oxidative Stress with Tai Chi

 

By John M. de Castro, Ph.D.

 

“Oxidative stress is an imbalance of free radicals and antioxidants in the body, which can lead to cell and tissue damage. Oxidative stress occurs naturally and plays a role in the aging process.” – Jamie Eske

 

Free radicals are oxidants that need to be balanced with antioxidants. If there is an imbalance in the cells and the blood it produces a condition known as oxidative stress that has been associated with neurodegenerative diseases, gene mutations and cancers, chronic fatigue syndrome, fragile X syndrome, heart and blood vessel disorders, atherosclerosis, heart failure, heart attack and inflammatory diseases. So, there is a need for treatments to reduce oxidative stress. Yoga practice is an exercise and a mindfulness practice that produces a significant increase in blood antioxidants, reducing oxidative stress. Mindful movement practices such as Tai Chi and Qigong are also exercises and mindfulness practices. It is interesting to investigate whether these practices are also effective in reducing oxidative stress.

 

In today’s Research News article “Effect of Tai Chi on Markers of Oxidative Stress: Systematic Review and Meta-Analysis.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8037964/ ) Rosado-Pérez and colleagues review, summarize, and perform a meta-analysis of the published research studies of the effects of Tai Chi practice on oxidative stress.

 

They identified 10 published research studies 5 of which were randomized controlled trials. They contained a total of 621 participants. Oxidative stress involves a number of markers in the blood. They report that the published studies found that Tai Chi practice resulted in a significant increase in antioxidant enzymes superoxide dismutase and catalase, and a significant decrease in the levels of lipoperoxides. So, Tai Chi practice reduced oxidative stress.

 

Tai Chi practice is both a mindfulness training and an exercise. The published studies did not compare Tai Chi to other exercises. So, it cannot be determined if the observed reduction in oxidative stress markers produced by Tai Chi practice was due to which component or both. Regardless, it is clear that Tai Chi practice reduces oxidative stress. This may be one of the underlying mechanisms by which Tai Chi improves the health and well-being of practitioners.

 

So, reduce oxidative stress with Tai Chi.

 

CMCS – Center for Mindfulness and Contemplative Studies

 

“One year of Tai Chi training has been reported to promote superoxide dismutase activity and lessen lipid peroxidation.” – Chitrawina Mahagita

 

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

 

Study Summary

 

Rosado-Pérez, J., Castelán-Martínez, O. D., Mújica-Calderón, A. J., Sánchez-Rodríguez, M. A., & Mendoza-Núñez, V. M. (2021). Effect of Tai Chi on Markers of Oxidative Stress: Systematic Review and Meta-Analysis. International journal of environmental research and public health, 18(7), 3458. https://doi.org/10.3390/ijerph18073458

 

Abstract

Background: This study aimed to synthesize the evidence of the effect of practicing Tai Chi on oxidative stress markers (OxSM). Methods: This systematic review and meta-analysis was conducting using the MEDLINE, Cochrane Library, ScienceDirect, Scopus, Epistemonikos, Lilacs, and Ovid databases to identify randomized (RCT) and non-randomized (NRCT) clinical trials that evaluated the Tai Chi effect on OxSM compared to sedentary behavior, walking or yoga. Pooled mean differences (MDs) with 95% confidence intervals (95%CI) were estimated using the inverse variance method to determine the effect of Tai Chi on OxSM. PROSPERO register: CRD42019138362. Results: Five RCT and five NRCT were included. Compared to sedentary behavior, regular Tai Chi practice increases the levels of the enzymes superoxide dismutase (MD = 34.97 U/mL, (95%CI, 9.45 to 60.48), 344 participants) and catalase (MD = 15.63 U/mL, (95%CI, 4.05 to 27.22), 110 participants), as well as reducing the levels of lipoperoxides (MD = −0.02 µmol/L, (95%CI, −0.04 to −0.00), 234 participants). For comparisons with walking or yoga, only one study per activity was identified comparing the effect on OxSM. Conclusions: Regular Tai Chi practice increases the levels of superoxide dismutase and catalase, as well as reducing the levels of lipoperoxides. More studies are necessary to determine the effect of Tai Chi on OxSM when compared to other physical activities.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8037964/

 

Reduce Self-Harm and Suicidality in Adolescents with Mindfulness

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Reduce Self-Harm and Suicidality in Adolescents with Mindfulness

 

By John M. de Castro, Ph.D.

 

“growing evidence supports DBT-A as a likely viable treatment intervention for adolescents who self-harm.” – Kimberly R. Freeman

 

Around 43,000 people take their own lives each year in the US. The problem is far worse than these statistics suggest as it has been estimated that for every completed suicide there were 12 unsuccessful attempts. In other words, about a half a million people in the U.S. attempt suicide each year. Indeed, suicide is the second leading cause of death in adolescents.

 

Self-injury is a disturbing phenomenon occurring worldwide, especially in developed countries, such as the U.S. and those in western Europe. Approximately two million cases are reported annually in the U.S. Each year, 1 in 5 females and 1 in 7 males engage in self-injury usually starting in the teen years.

 

One of the few treatments that appears to be Dialectical Behavior Therapy (DBT). It is targeted at changing the problem behaviors characteristic including self-injury. Behavior change is accomplished through focusing on changing the thoughts and emotions that precede problem behaviors, as well as by solving the problems faced by individuals that contribute to problematic thoughts, feelings and behaviors. In DBT five core skills are practiced; mindfulness, distress tolerance, emotion regulation, the middle path, and interpersonal effectiveness. DBT has been found to reduce self-injurious behaviors. The data is accumulating so there is a need to review and summarize what has been found.

 

In today’s Research News article “Efficacy of dialectical behavior therapy for adolescent self-harm and suicidal ideation: a systematic review and meta-analysis.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8188531/ ) Kothgassner and colleagues review, summarize, and perform a meta-analysis of the published research literature on the effectiveness of Dialectical Behavior Therapy (DBT) for the treatment of self-harm and suicidality in adolescents.

 

They identified 21 published research studies encompassing 1673 adolescents. They report that the published research found that Dialectical Behavior Therapy (DBT) resulted in significant reductions in self-harm and suicide ideation in the adolescents. They further found that the longer the duration of DBT treatment the greater the reductions in suicidal ideation.

 

This summary of the published research studies suggests that Dialectical Behavior Therapy (DBT) is a safe and effective treatment for the reduction of self-harm and suicidal thoughts in adolescents. Since, suicide is the second leading cause of death in adolescents and has increased substantially over the last decade, a treatment that can help reduce these rates is needed. The present results suggest that DBT with its associated training in mindfulness may be able to address this need.

 

So, reduce self-harm and suicidality in adolescents with mindfulness.

 

“the DBT-A group experienced fewer episodes of self-harm. . . as well as statistically significant reductions in suicidal ideation and depression (both of which are risk factors for suicide).” – Suicide Prevention Resource Center

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Kothgassner, O. D., Goreis, A., Robinson, K., Huscsava, M. M., Schmahl, C., & Plener, P. L. (2021). Efficacy of dialectical behavior therapy for adolescent self-harm and suicidal ideation: a systematic review and meta-analysis. Psychological medicine, 51(7), 1057–1067. https://doi.org/10.1017/S0033291721001355

 

Abstract

Background

Given the widespread nature and clinical consequences of self-harm and suicidal ideation among adolescents, establishing the efficacy of developmentally appropriate treatments that reduce both self-harm and suicidal ideation in the context of broader adolescent psychopathology is critical.

Methods

We conducted a systematic review and meta-analysis of the Dialectical Behaviour Therapy for Adolescents (DBT-A) literature on treating self-injury in adolescents (12–19 years). We searched for eligible trials and treatment evaluations published prior to July 2020 in MEDLINE/PubMed, Scopus, Google Scholar, EMBASE, and the Cochrane Library databases for clinical trials. Twenty-one studies were identified [five randomized-controlled trials (RCTs), three controlled clinical trials (CCTs), and 13 pre-post evaluations]. We extracted data for predefined primary (self-harm, suicidal ideation) and secondary outcomes (borderline personality symptoms; BPD) and calculated treatment effects for RCTs/CCTs and pre-post evaluations. This meta-analysis was pre-registered with OSF: osf.io/v83e7.

Results

Overall, the studies comprised 1673 adolescents. Compared to control groups, DBT-A showed small to moderate effects for reducing self-harm (g = −0.44; 95% CI −0.81 to −0.07) and suicidal ideation (g = −0.31, 95% CI −0.52 to −0.09). Pre-post evaluations suggested large effects for all outcomes (self-harm: g = −0.98, 95% CI −1.15 to −0.81; suicidal ideation: g = −1.16, 95% CI −1.51 to −0.80; BPD symptoms: g = −0.97, 95% CI −1.31 to −0.63).

Conclusions

DBT-A appears to be a valuable treatment in reducing both adolescent self-harm and suicidal ideation. However, evidence that DBT-A reduces BPD symptoms was only found in pre-post evaluations.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8188531/