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Reduce Fatigue in Women with Cancer with Mindfulness

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Reduce Fatigue in Women with Cancer with Mindfulness

 

By John M. de Castro, Ph.D.

 

“The soul always knows what to do to heal itself. The challenge is to silence the mind.” – Caroline Myss

 

Receiving a diagnosis of cancer has a huge impact on most people. Feelings of depression, anxiety, and fear are very common and are normal responses to this life-changing and potentially life-ending experience. But cancer diagnosis is not necessarily a death sentence. Over half of the people diagnosed with cancer are still alive 10 years later and this number is rapidly increasing. But surviving cancer carries with it a number of problems. Anxiety, depression, fatigue, and insomnia are common symptoms in the aftermath of surviving breast cancer. These symptoms markedly reduce the quality of life of the patients.

 

Mindfulness training has been shown to help with cancer recovery and help to alleviate many of the residual physical and psychological symptoms, including fatigue, stress,  sleep disturbance, and anxiety and depression. The research is accumulating. So, it makes sense to summarize what has been learned about mindfulness and fatigue in cancer recovery.

 

In today’s Research News article “Effects of mindfulness-based interventions on fatigue and psychological wellbeing in women with cancer: A systematic review and meta-analysis of randomised control trials.” (See summary below or view the full text of the study at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9828570/ )  McCloy and colleagues review, summarize and perform a meta-analysis of the published randomized controlled trials on the effects of mindfulness training in treating the fatigue after cancer recovery in women. They identified 21 published research studies including a total of 2326 patients. The majority of the studies employed Mindfulness-Based Stress Reduction (MBSR) training and the primary diagnosis was breast cancer.

 

They report that the published research found that mindfulness training significantly reduced fatigue, anxiety, and depression with large effect sizes. But there were no significant improvements in sleep or quality of life. Hence, there is strong research evidence that mindfulness training is effective in improving the psychological well-being of women cancer survivors.

 

“Mindfulness allows us to watch our thoughts, see how one thought leads to the next, decide if we’re heading down an unhealthy path, and, if so, let go and change directions.” – Sharon Salzberg

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Twitter @MindfulResearch

 

Study Summary

 

McCloy K, Hughes C, Dunwoody L, Marley J, Gracey J. Effects of mindfulness-based interventions on fatigue and psychological wellbeing in women with cancer: A systematic review and meta-analysis of randomised control trials. Psychooncology. 2022 Nov;31(11):1821-1834. doi: 10.1002/pon.6046. Epub 2022 Oct 13. PMID: 36221152; PMCID: PMC9828570.

 

Abstract

Background

Cancer diagnosis and treatment can cause fatigue, stress and anxiety which can have a detrimental effect on patients, families and the wider community. Mindfulness‐based interventions appear to have positive effects on managing these cancer‐related symptoms.

Objective

To investigate the efficacy of mindfulness on cancer related fatigue (CRF) and psychological well‐being in female cancer patients.

Methods

Five databases (CINHAL, Ovid Medline, Ovid Psych Info, Scopus, and Cochrane), and two trial registers (WHO and Clinicaltrials.gov) were searched for randomised control trials from inception to April 2021 and updated in August 2022. Meta‐analysis was performed using Review Manager 5.4. The standardised mean difference (SMD) and 95% confidence intervals (CI) were used to determine the intervention effect. Subgroup analysis was performed for adaptation to types of mindfulness, length of intervention and types of comparator used.

Results

Twenty‐one studies with a total of 2326 participants were identified. Mindfulness significantly improved CRF (SMD −0.81, 95% CI −1.17 to −0.44), depression (SMD−0.74, 95% CI −1.08 to −0.39) and anxiety (SMD −0.92, 95% CI −1.50 to −0.33). No effect was observed for quality of life (SMD 0.32, 95% CI −0.13–0.87) and sleep (SMD −0.65, 95% CI −1.34–0.04). Subgroup analysis revealed that there was little difference in SMD for adapted type of mindfulness (p = 0.42), wait list control compared to active comparator (p = 0.05) or length of intervention (p = 0.29).

Conclusion

Mindfulness appears to be effective in reducing CRF and other cancer related symptoms in women. Adaptations to mindfulness delivery did not have negative impact on results which may aid delivery in the clinical settings.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9828570/

 

Improve Emotional Self-Efficacy in Injured Athletes with Mindfulness

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Improve Emotional Self-Efficacy in Injured Athletes with Mindfulness

 

By John M. de Castro, Ph.D.

 

“You have to be able to center yourself, to let all of your emotions go. Don’t forget that you play with your soul as well as your body.” – Kareem Abdul-Jabbar

 

Athletic performance requires the harmony of mind and body. Excellence is in part physical and in part psychological. That is why an entire profession of sports psychology has developed. “In sport psychology, competitive athletes are taught psychological strategies to better cope with a number of demanding challenges related to psychological functioning.” They use a number of techniques to enhance performance including mindfulness training. It has been shown to improve attention and concentration and emotion regulation and reduces anxiety and worry and rumination, and the physiological and psychological responses to stress. As a result, mindfulness training has been employed by athletes and even by entire teams to enhance their performance.

 

Injury is common in competitive athletics. These injuries can produce emotional issues and burnout in athletes. It is not known if mindfulness is helpful to athletes during injury and in returning to competition. In today’s Research News article “Mindfulness and Regulatory Emotional Self-Efficacy of Injured Athletes Returning to Sports: The Mediating Role of Competitive State Anxiety and Athlete Burnout.” (See summary below or view the full text of the study at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9517234/ ) Tang and colleagues recruited injured elite athletes and had them complete a questionnaire measuring mindfulness, burnout, emotional self-efficacy, and competitive state anxiety.

 

They found that for the injured athletes the higher the levels of mindfulness the lower the levels of burnout and competitive state anxiety. In turn, the lower the levels of burnout and competitive state anxiety the higher the levels of emotional self-efficacy. These findings suggest that being mindful aids injured athletes in dealing with the psychological and emotional consequences of injury. In addition, causation cannot be determined in the present study but the results suggest that mindfulness training with injured athletes may aid in their recovery.

 

“The hardest thing, after all the work and all the time spent on training and technique, is just being fully present in the moment.” ― George Mumford

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Twitter @MindfulResearch

 

Study Summary

 

Tang Y, Liu Y, Jing L, Wang H, Yang J. Mindfulness and Regulatory Emotional Self-Efficacy of Injured Athletes Returning to Sports: The Mediating Role of Competitive State Anxiety and Athlete Burnout. Int J Environ Res Public Health. 2022 Sep 16;19(18):11702. doi: 10.3390/ijerph191811702. PMID: 36141969; PMCID: PMC9517234.

 

Abstract

Usually, both external environmental factors and internal psychological factors affect the self-efficacy of athletes returning to sports after an injury. Based upon COR theory, this study investigated mindfulness interventions’ effects on competitive state anxiety and burnout in injured athletes who are returning to sports. The study was conducted in South China from March to April 2022. The snowball and convenience sampling methods were used to select high-level sports teams’ injured athletes returning to sports, and a questionnaire survey was administered, from which 433 valid samples were obtained. Amos v. 26 was used to analyze the data. The results showed that mindfulness has a significant negative effect on competitive state anxiety and burnout, such that after strengthening the mindfulness intervention, athletes’ competitive state anxiety and burnout decreased and regulatory emotional self-efficacy increased. Further, this study indicated that athletes are prone to negative emotions after injury, and among athletes who returned to sports after injury, those with mindfulness interventions reported lower levels of competitive state anxiety and burnout. Hence, the study demonstrated that mindfulness can improve regulatory emotional self-efficacy in injured athletes who are returning to sports by reducing competitive state anxiety and burnout.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9517234/

 

Improve Major Depressive Disorder for Over a Year with Psilocybin

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Improve Major Depressive Disorder for Over a Year with Psilocybin

 

By John M. de Castro, Ph.D.

 

“When we look within ourselves with psilocybin, we discover that we do not have to look outward toward the futile promise of life that circles distant stars in order to still our cosmic loneliness. We should look within; the paths of the heart lead to nearby universes full of life and affection for humanity.”
― Terence McKenna

 

Psychedelic substances such as peyote, mescaline, LSD, Bufotoxin, ayahuasca and psilocybin 

have been used almost since the beginning of recorded history to alter consciousness and produce spiritually meaningful experiences. People find the experiences produced by these substances extremely pleasant. eye opening, and even transformative. They often report that the experiences changed them forever. Psychedelics and hallucinogens have also been found to be clinically useful as they markedly improve mood, increase energy and enthusiasm and greatly improve clinical depression.

 

Even though the effects of psychedelic substances have been experienced and reported on for centuries, only very recently have these effects come under rigorous scientific scrutiny. One important question is what is the duration of psilocybin treatment effects on major depressive disorder.

 

In today’s Research News article “Efficacy and safety of psilocybin-assisted treatment for major depressive disorder: Prospective 12-month follow-up.” (See summary below or view the full text of the study at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8864328/ ) Gukasyan and colleagues recruited patients with Major Depressive Disorder and randomly assigned them to either a waitlist or to receive 2 doses of psilocybin spaced 2 weeks apart under close supervision. They were measured before, after, 1 week later, and 1, 3, 6, and 12 months later for depression, ratings of psilocybin effects, well-being, suicide ideation, persisting hallucinations and any adverse events.

 

They found that after psilocybin treatment there was a large significant decrease in depression that persisted for a year with 58% of the participants in remission. No adverse events were recorded. The higher participants ratings of personal meaning, spiritual experience, and mystical experience after sessions the greater the levels of well- being 12 months later.

 

Hence, psilocybin treatment was safe and produced large and lasting decreases in depression in patients diagnosed with Major Depressive Disorder. These are remarkable treatment effects far in excess of the improvements produced by other treatments.

 

“Psychedelics prove to you that there’s more than one way of seeing the world” – Jesse Lawler

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Twitter @MindfulResearch

 

Study Summary

 

Gukasyan N, Davis AK, Barrett FS, Cosimano MP, Sepeda ND, Johnson MW, Griffiths RR. Efficacy and safety of psilocybin-assisted treatment for major depressive disorder: Prospective 12-month follow-up. J Psychopharmacol. 2022 Feb;36(2):151-158. doi: 10.1177/02698811211073759. PMID: 35166158; PMCID: PMC8864328.

 

Abstract

Background:

Preliminary data suggest that psilocybin-assisted treatment produces substantial and rapid antidepressant effects in patients with major depressive disorder (MDD), but little is known about long-term outcomes.

Aims:

This study sought to examine the efficacy and safety of psilocybin through 12 months in participants with moderate to severe MDD who received psilocybin.

Methods:

This randomized, waiting-list controlled study enrolled 27 patients aged 21–75 with moderate to severe unipolar depression (GRID-Hamilton Depression Rating Scale (GRID-HAMD) ⩾ 17). Participants were randomized to an immediate or delayed (8 weeks) treatment condition in which they received two doses of psilocybin with supportive psychotherapy. Twenty-four participants completed both psilocybin sessions and were followed through 12 months following their second dose.

Results:

All 24 participants attended all follow-up visits through the 12-month timepoint. Large decreases from baseline in GRID-HAMD scores were observed at 1-, 3-, 6-, and 12-month follow-up (Cohen d = 2.3, 2.0, 2.6, and 2.4, respectively). Treatment response (⩾50% reduction in GRID-HAMD score from baseline) and remission were 75% and 58%, respectively, at 12 months. There were no serious adverse events judged to be related to psilocybin in the long-term follow-up period, and no participants reported psilocybin use outside of the context of the study. Participant ratings of personal meaning, spiritual experience, and mystical experience after sessions predicted increased well-being at 12 months, but did not predict improvement in depression.

Conclusions:

These findings demonstrate that the substantial antidepressant effects of psilocybin-assisted therapy may be durable at least through 12 months following acute intervention in some patients.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8864328/

 

Improve generalized anxiety disorder with Mindfulness

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Improve generalized anxiety disorder with Mindfulness

 

By John M. de Castro, Ph.D.

 

“You can’t always control what goes on outside. But you can always control what goes on inside.” – Wayne Dyer

 

Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults, or 18% of the population. The sufferer has recurring thoughts, such as impending disaster, that they may realize are unreasonable, but are unable to shake. Anxiety disorders have generally been treated with drugs. But there are considerable side effects, and these drugs are often abused. There are several psychological therapies for anxiety. But, about 45% of the patients treated do not respond to the therapy. So, there is a need to develop alternative treatments. Recently, it has been found that mindfulness training can be effective for anxiety disorders.

 

Mindfulness-Based Cognitive Therapy (MBCT) has been shown to be effective in treating anxiety disorders. MBCT involves mindfulness training, containing sitting, walking and body scan meditations, and cognitive therapy that attempts to teach patients to distinguish between thoughts, emotions, physical sensations, and behaviors, and to recognize irrational thinking styles and how they affect behavior. But it is unclear if MBCT will be effective for generalized anxiety disorder when delivered in a group setting.

 

In today’s Research News article “Effects of group mindfulness-based cognitive therapy and group cognitive behavioural therapy on symptomatic generalized anxiety disorder: a randomized controlled noninferiority trial.” (See summary below or view the full text of the study at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9295460/ ) Jiang and colleagues recruited patients with generalized anxiety disorder and randomly assigned them to receive 8-weekly group sessions along with home practice of either Mindfulness-Based Cognitive Therapy (MBCT) or Cognitive Behavioral Therapy. They were measured before and after treatment and 3 months later for mindfulness, anxiety including psychiatric and somatic anxiety.

 

They found that both treatments successfully produce remission in a number of patients but Mindfulness-Based Cognitive Therapy (MBCT) produced significantly lower clinical symptom severity and significantly greater mindfulness and remissions at the end of therapy than Cognitive Behavioral therapy. But at the 3-month follow up there were no significant differences in remission rates.

 

Hence group-based mindfulness training improves generalized anxiety disorder to a greater extent than cognitive behavioral therapy alone immediately after treatment, but both were similarly effective 3 months later. This suggests that the efficient method of group therapy is effective in treating generalized anxiety disorder.

 

“Our anxiety does not come from thinking about the future, but from wanting to control it.” – Kahlil Gibran

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Twitter @MindfulResearch

 

Study Summary

 

Jiang SS, Liu XH, Han N, Zhang HJ, Xie WX, Xie ZJ, Lu XY, Zhou XZ, Zhao YQ, Duan AD, Zhao SQ, Zhang ZC, Huang XB. Effects of group mindfulness-based cognitive therapy and group cognitive behavioural therapy on symptomatic generalized anxiety disorder: a randomized controlled noninferiority trial. BMC Psychiatry. 2022 Jul 19;22(1):481. doi: 10.1186/s12888-022-04127-3. PMID: 35854250; PMCID: PMC9295460.

 

Abstract

Background

Mindfulness-based cognitive therapy (MBCT) is a promising alternative treatment for generalized anxiety disorder (GAD). The objective of this study was to examine whether the efficacy of group MBCT adapted for treating GAD (MBCT-A) was noninferior to group cognitive behavioural therapy (CBT) designed to treat GAD (CBT-A), which was considered one of first-line treatments for GAD patients. We also explored the efficacy of MBCT-A in symptomatic GAD patients compared with CBT-A for a variety of outcomes of anxiety symptoms, as well as depressive symptoms, overall illness severity, quality of life and mindfulness.

Methods

This was a randomized, controlled, noninferiority trial with two arms involving symptomatic GAD patients. Adult patients with GAD (n = 138) were randomized to MBCT-A or CBT-A in addition to treatment as usual (TAU). The primary outcome was the anxiety response rate assessed at 8 weeks after treatment as measured using the Hamilton Anxiety Scale (HAMA). Secondary outcomes included anxiety remission rates, scores on the HAMA, the state-trait anxiety inventory (STAI), the Hamilton Depression Scale (HAMD), the Severity Subscale of the Clinical Global Impression Scale (CGI-S), and the 12-item Short-Form Health Survey (SF-12), as well as mindfulness, which was measured by the Five Facet Mindfulness Questionnaire (FFMQ). Assessments were performed at baseline, 8 weeks after treatment, and 3 months after treatment. Both intention-to-treat (ITT) and per-protocol (PP) analyses were performed for primary analyses. The χ2 test and separate two-way mixed ANOVAs were used for the secondary analyses.

Results

ITT and PP analyses showed noninferiority of MBCT-A compared with CBT-A for response rate [ITT rate difference = 7.25% (95% CI: -8.16, 22.65); PP rate difference = 5.85% (95% CI: − 7.83, 19.53)]. The anxiety remission rate, overall illness severity and mindfulness were significantly different between the two groups at 8 weeks. There were no significant differences between the two groups at the 3-month follow-up. No severe adverse events were identified.

Conclusions

Our data indicate that MBCT-A was noninferior to CBT-A in reducing anxiety symptoms in GAD patients. Both interventions appeared to be effective for long-term benefits.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9295460/

Reduce Rumination in Bipolar Disorder with Mindfulness

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Reduce Rumination in Bipolar Disorder with Mindfulness

 

By John M. de Castro, Ph.D.

 

“If you are someone who tends to ruminate, or who suffers from anxiety and depression, it’s important that you don’t judge yourself for this way of being.” ― Kristin Neff

 

Bipolar disorder, also known as manic depressive disorder, is a mood disorder characterized by alternating states of extreme depression, relative normalcy, and extreme euphoria (mania). The symptoms of depression and mania are so severe that the individual is debilitated and unable to conduct their normal daily lives. The depression is so severe that suicide occurs in about 1% of cases of bipolar disorder. There are great individual differences in bipolar disorder. The extreme mood swings can last for a few days to months and can occur only once or reoccur frequently.

 

Bipolar disorder is usually treated with drugs. But these medications are not always effective and can have difficult side effects. Mindfulness practices and treatments have been shown to be effective for major mental disorders, including  depression and anxiety disorders and to improve the regulation of emotions.  Mindfulness-Based Cognitive Therapy (MBCT) was specifically developed to treat depression. MBCT involves mindfulness training, containing sitting, walking and body scan meditations, and cognitive therapy that attempts to teach patients to distinguish between thoughts, emotions, physical sensations, and behaviors, and to recognize irrational thinking styles and how they affect behavior. This may be very effective particularly in reducing the repetitive negative thought patterns, ruminations. These intrusive thoughts are common in bipolar disorder and tend to support the disorder.

 

In today’s Research News article “The effect of mindfulness-based cognitive therapy on rumination and a task-based measure of intrusive thoughts in patients with bipolar disorder.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9374865/ ) Lubbers and colleagues recruited patients with bipolar disorder and randomly assigned them to receive Mindfulness-Based Cognitive Therapy (MBCT) or treatment as usual. They were measured before and after treatment for depression, mania, brooding, positive rumination, and intrusive thoughts.

 

They found that the greater the levels of rumination the greater the levels of depression. Mindfulness-Based Cognitive Therapy (MBCT) resulted in a significant decrease in brooding and intrusive thoughts. These findings suggest that MBCT reduces the negative rumination characteristic of bipolar disorder and associated with their depression. Hence mindfulness training appears to reduce the symptoms of bipolar disorder.

 

“Life is a series of moments and moments are always changing, just like thoughts, negative and positive. And although it may be human nature to dwell, like many natural things it’s senseless, senseless to allow a single thought to inhabit a mind because thoughts are like guests or fair-weather friends.” ― Cecelia Ahern

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Twitter @MindfulResearch

 

Study Summary

 

Lubbers J, Geurts D, Hanssen I, Huijbers M, Spijker J, Speckens A, Cladder-Micus M. The effect of mindfulness-based cognitive therapy on rumination and a task-based measure of intrusive thoughts in patients with bipolar disorder. Int J Bipolar Disord. 2022 Aug 12;10(1):22. doi: 10.1186/s40345-022-00269-1. PMID: 35960403; PMCID: PMC9374865.

 

Abstract

Background

Preliminary evidence suggests that Mindfulness-Based Cognitive Therapy (MBCT) is a promising treatment for bipolar disorder (BD). A proposed working mechanism of MBCT in attenuating depressive symptoms is reducing depressive rumination. The primary aim of this study was to investigate the effect of MBCT on self-reported trait depressive rumination and an experimental state measure of negative intrusive thoughts in BD patients. Exploratively, we investigated the effect of MBCT on positive rumination and positive intrusive thoughts.

Methods

The study population consisted of a subsample of bipolar type I or II patients participating in a multicenter randomized controlled trial comparing MBCT + treatment as usual (TAU) (N = 25) to TAU alone (N = 24). Trait depressive rumination (RRS brooding subscale) and intrusive thoughts (breathing focus task (BFT)) were assessed at baseline (full subsample) and post-treatment (MBCT + TAU; n = 15, TAU; n = 15). During the BFT, participants were asked to report negative, positive and neutral intrusive thoughts while focusing on their breathing.

Results

Compared to TAU alone, MBCT + TAU resulted in a significant pre- to post-treatment reduction of trait depressive rumination (R2 = .16, F(1, 27) = 5.15, p = 0.031; medium effect size (f2 = 0.19)) and negative intrusive thoughts on the BFT (R2 = .15, F(1, 28) = 4.88, p = 0.036; medium effect size (f2 = 0.17)). MBCT did not significantly change positive rumination or positive intrusive thoughts.

Conclusions

MBCT might be a helpful additional intervention to reduce depressive rumination in BD which might reduce risk of depressive relapse or recurrence. Considering the preliminary nature of our findings, future research should replicate our findings and explore whether this reduction in rumination following MBCT indeed mediates a reduction in depressive symptoms and relapse or recurrence in BD.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9374865/

 

Improve Type 2 Diabetes in the Elderly with Tai Chi

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Improve Type 2 Diabetes in the Elderly with Tai Chi

 

By John M. de Castro, Ph.D.

 

“I have high blood sugars, and Type 2 diabetes is not going to kill me. But I just have to eat right, and exercise, and lose weight, and watch what I eat, and I will be fine for the rest of my life.” ― Tom Hanks

 

Diabetes is a major health issue. It is estimated that 30 million people in the United States have diabetes and the numbers are growing. Type 2 Diabetes results from a resistance of tissues, especially fat tissues, to the ability of insulin to promote the uptake of glucose from the blood. As a result, blood sugar levels rise producing hyperglycemia. Diabetes is the 7th leading cause of death in the United States. In addition, diabetes is heavily associated with other diseases such as cardiovascular disease, heart attacks, stroke, blindness, kidney disease, and circulatory problems leading to amputations. As a result, diabetes doubles the risk of death of any cause compared to individuals of the same age without diabetes.

 

Type 2 diabetes is largely preventable. One of the reasons for the increasing incidence of Type 2 Diabetes is its association with overweight and obesity which is becoming epidemic in the industrialized world. A leading cause of this is a sedentary lifestyle. Current treatments for Type 2 Diabetes focus on diet, exercise, and weight control. Recently, mindfulness practices have been shown to be helpful in managing diabetes. Tai Chi is mindfulness practice and a gentle exercise that has been found to improve the symptoms of Type 2 Diabetes. The research is accumulating. So, it is reasonable to examine what has been learned.

 

In today’s Research News article “Tai Chi Program to Improve Glucose Control and Quality of Life for the Elderly With Type 2 Diabetes: A Meta-analysis.” (See summary below or view the full text of the study at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9111975/ ) Wang and colleagues review, summarize, and perform a meta-analysis of the published randomized controlled trials of the effectiveness of Tai Chi practice in the treatment of Type 2 Diabetes in elderly patients. They identified 7 published studies.

 

They report that after Tai Chi there were significant decreases in blood glucose levels and significant increases in balance and ability to perform independent life activities. Hence, in elderly Type 2 Diabetes patients Tai Chi practice results in better glucose control, improved ability to conduct their everyday lives and a reduced likelihood of falls.

 

“People take ownership of sickness and disease by saying things like MY high blood pressure MY diabetes, MY heart disease, MY depression, MY! MY! MY! Don’t own it because it doesn’t belong to you!” ― Stella Payton

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Twitter @MindfulResearch

 

Study Summary

 

Wang Y, Yan J, Zhang P, Yang P, Zhang W, Lu M. Tai Chi Program to Improve Glucose Control and Quality of Life for the Elderly With Type 2 Diabetes: A Meta-analysis. Inquiry. 2022 Jan-Dec;59:469580211067934. doi: 10.1177/00469580211067934. PMID: 35282699; PMCID: PMC9111975.

 

Abstract

Objective

To systematically evaluate the effects of Tai chi for improving elderly patients with type 2 diabetes.

Methods

According to PRISMA checklist, we conducted this standard meta-analysis. The multiple databases like Pubmed, Embase, and Cochrane databases were used to search for the relevant studies, and full-text articles involved in the evaluation of Tai chi in improving elderly patients with type 2 diabetes. Review manager 5.2 was adopted to estimate the effects of the results among selected articles. Forest plots, sensitivity analysis and funnel plot for the articles included were also conducted.

Results

Finally, 7 relevant studies were eventually satisfied the included criteria. We found that Tai chi group had lower glucose than control group (mean difference (MD)=-12.47, 95%CI [-21.20, −3.73], P=.005; I 2 = 32%), Tai chi group had higher activities-specific balance confidence (ABC) scale than control group (MD =9.26 with 95%CI [6.68, 11.83], P < .001) and Tai chi group had higher single limb standing test score than control group (MD = 8.38, 95%CI [4.02, 12.74], P = .001). The study was robust and limited publication bias was observed in this study.

Conclusion

Since we found Tai chi had better performance than usual care in improving old diabetes patients’ glucose and life quality, the study supports that Tai chi can help old diabetes patients from several aspects including disease indicators, independence and life quality.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9111975/

 

Improve the Physical and Psychological Symptoms of Covid-19 with Yoga

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Improve the Physical and Psychological Symptoms of Covid-19 with Yoga

 

By John M. de Castro, Ph.D.

 

“If there are threats to humanity, yoga often gives us a way of holistic health. Yoga also gives us a happier way of life. I am sure, Yoga will continue playing its preventive, as well as promotive role in healthcare of masses,” – Narendra Modi

 

Mindfulness training and yoga practices have been shown to improve health and well-being in healthy individuals. They have 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 and yoga practice also produces similar improvements. So, yoga practice may be helpful in coping with the mental and physical challenges resulting from the lockdown during the COVID-19 pandemic. The evidence has been accumulating. So, it makes sense to summarize what has been learned.

 

In today’s Research News article “A narrative review on yoga: a potential intervention for augmenting immunomodulation and mental health in COVID-19.” (See summary below or view the full text of the study at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9289356/ ) Basu-Ray and colleagues review and summarize the published research on the effectiveness of yoga practice for the treatment of the psychological and physical symptoms of Covid-19.

 

They note that the published research suggests that yoga practice improves the immune response and decreases inflammation. The research also found that yoga decreases responses physical and psychological responses to stress and decreases anxiety and depression. They found that yoga practice improves the cardiovascular and respiratory systems. It has been shown to improve cardiac arrhythmia, congestive cardiac failure, ischemic heart disease, and hypertension, reducing blood pressure.

 

All these benefits of yoga practice should improve the individual’s ability to combat Covid-19.

 

“Meditation can turn fools into sages but unfortunately, fools never meditate.” – Ramakrishna Paramhansa, Vivekananda

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Twitter @MindfulResearch

 

Study Summary

 

Indranill Basu-Ray, Kashinath Metri, Dibbendhu Khanra, Rishab Revankar, Kavitha M. Chinnaiyan, Nagaratna Raghuram, Mahesh Chandra Mishra, Bhushan Patwardhan, Manjunath Sharma, Ishwar V. Basavaraddi, Akshay Anand, Shrinath Reddy, K. K. Deepak, Marian Levy, Sue Theus, Glenn N. Levine, Holger Cramer, Gregory L. Fricchione, Nagendra R. Hongasandra. A narrative review on yoga: a potential intervention for augmenting immunomodulation and mental health in COVID-19, BMC Complement Med Ther. 2022; 22: 191. Published online 2022 Jul 18. doi: 10.1186/s12906-022-03666-2

 

Abstract

Background

The ongoing novel coronavirus disease 2019 (COVID-19) pandemic has a significant mortality rate of 3–5%. The principal causes of multiorgan failure and death are cytokine release syndrome and immune dysfunction. Stress, anxiety, and depression has been aggravated by the pandemic and its resultant restrictions in day-to-day life which may contribute to immune dysregulation. Thus, immunity strengthening and the prevention of cytokine release syndrome are important for preventing and minimizing mortality in COVID-19 patients. However, despite a few specific remedies that now exist for the SARS-CoV-2virus, the principal modes of prevention include vaccination, masking, and holistic healing methods, such as yoga. Currently, extensive research is being conducted to better understand the neuroendocrinoimmunological mechanisms by which yoga alleviates stress and inflammation. This review article explores the anti-inflammatory and immune-modulating potentials of yoga, along with its role in reducing risk for immune dysfunction and impaired mental health.

Methods

We conducted this narrative review from published literature in MEDLINE, EMBASE, COCHRANE databases. Screening was performed for titles and abstracts by two independent review authors; potentially eligible citations were retrieved for full-text review. References of included articles and articles of major non-indexed peer reviewed journals were searched for relevance by two independent review authors. A third review author checked the excluded records. All disagreements were resolved through discussion amongst review authors or through adjudication by a fourth review author. Abstracts, editorials, conference proceedings and clinical trial registrations were excluded.

Observations

Yoga is a nonpharmacological, cost-effective, and safe intervention associated with several health benefits. Originating in ancient India, this vast discipline consists of postures (asanas), breathing techniques (pranayama), meditation (dhyana/dharana), and relaxation. Studies have demonstrated yoga’s ability to bolster innate immunity and to inhibit cytokine release syndrome. As an intervention, yoga has been shown to improve mental health, as it alleviates anxiety, depression, and stress and enhances mindfulness, self-control, and self-regulation. Yoga has been correlated with numerous cardioprotective effects, which also may play a role in COVID-19 by preventing lung and cardiac injury.

Conclusion and relevance

This review paves the path for further research on yoga as a potential intervention for enhancing innate immunity and mental health and thus its role in prevention and adjunctive treatment in COVID-19.

Conclusions

The aggregation of pathophysiological aberrations, both psychological and somatic, secondary to COVID-19 pandemic and its resultant restrictions, may increase the severity of the infection. Accumulated evidence leads us to hypothesize that, for many, yoga practice may attenuate the ill effects of COVID-19–induced immune dysfunction at different stages.

From a public health perspective, yoga represents a low-cost, noninvasive strategy for alleviating the physical and emotional toll of the COVID-19 pandemic. The aforementioned yoga practices can be performed at home, in adherence to social distancing guidelines. Outcomes from an 8-week yoga intervention (asanas, pranayama, and meditation) indicated that medical treatment plus yoga is more effective than medical treatment alone in reducing anxiety [90]. Relaxation techniques like yoga and meditation helps in managing chronic or long term stress by regulating the cytokines, thus assisting people to overcome co-morbidities associated with diseases and improving the quality of life; which is important in COVID-19 and post-COVID illness [2, 21]. Notwithstanding, appropriate clinical trials are required to document the efficacy of this strategy.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9289356/

Improve Well-Being in Cancer Survivors with Mindfulness

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Improve Well-Being in Cancer Survivors with Mindfulness

 

By John M. de Castro, Ph.D.

 

“You can be a victim of cancer, or a survivor of cancer. It’s a mindset.” — Dave Pelzer

 

Receiving a diagnosis of cancer has a huge impact on most people. Feelings of depression, anxiety, and fear are very common and are normal responses to this life-changing and potentially life-ending experience. But cancer diagnosis is not necessarily a death sentence. Over half of the people diagnosed with cancer are still alive 10 years later and this number is rapidly increasing. But surviving cancer carries with it a number of problems. Anxiety, depression, fatigue and insomnia are common symptoms in the aftermath of surviving breast cancer. These symptoms markedly reduce the quality of life of the patients.

 

Mindfulness training has been shown to help with cancer recovery and help to alleviate many of the residual physical and psychological symptoms, including stress,  sleep disturbance, and anxiety and depression. The research is accumulating. So it makes sense to summarize what has been learned.

 

In today’s Research News article “The effects of mindfulness-based interventions on symptoms of depression, anxiety, and cancer-related fatigue in oncology patients: 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/PMC9282451/ ) Chayadi and colleagues review summarize and perform a meta-analysis of the published research studies of  the effectiveness of mindfulness training (Mindfulness-Based Stress Reduction (MBSR), Mindfulness-Based Cognitive Therapy (MBCT), or Mindfulness-Based Cancer Recovery (MBCR) on the psychological well-being of cancer patients. They identified 36 published research studies including a total of 1650 cancer patients. Most of the studies employed MBSR.

 

They report that in comparison to baseline and to control conditions, mindfulness training produced significant reductions in anxiety, depression, and fatigue in the cancer patients. These improvements were present immediately after training and 3-months later. Hence, mindfulness training improved the physical and psychological well-being of cancer patients. This suggests that mindfulness training should be incorporated into the routine care of patients with cancer..

 

“Cancer is a journey, but you walk the road alone. There are many places to stop along the way and get nourishment — you just have to be willing to take it.” — Emily Hollenberg

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Twitter @MindfulResearch

 

Study Summary

 

Chayadi E, Baes N, Kiropoulos L. The effects of mindfulness-based interventions on symptoms of depression, anxiety, and cancer-related fatigue in oncology patients: A systematic review and meta-analysis. PLoS One. 2022 Jul 14;17(7):e0269519. doi: 10.1371/journal.pone.0269519. PMID: 35834503; PMCID: PMC9282451.

 

Abstract

Objective

Mindfulness-based interventions (MBIs) are increasingly being integrated into oncological treatment to mitigate psychological distress and promote emotional and physical well-being. This review aims to provide the most recent evaluation of Mindfulness-Based Stress Reduction (MBSR), Mindfulness-Based Cognitive Therapy (MBCT), and Mindfulness-Based Cancer Recovery (MBCR) treatments, in reducing symptoms of depression, anxiety and CRF in oncology populations.

Methods

A search using the following search terms was conducted: (mindful* OR mindfulness* OR mindfulness-based* OR MBI* OR MBCT OR MBSR OR MBCR) AND (Oncol* OR cancer OR neoplasm OR lymphoma OR carcinoma OR sarcoma) to obtain relevant publications from five databases: PsycINFO, PubMed, Embase, and MEDLINE by EC, and ProQuest Dissertations & Theses Global from January 2000 to February 2022. 36 independent studies (n = 1677) were evaluated for their overall effect sizes (using random-effects models), subgroup analyses, and quality appraisals. Evaluations were performed separately for non-randomized (K = 20, n = 784) and randomized controlled trials (K = 16, n = 893).

Results

The results showed that MBIs have significant medium effects in reducing symptoms of depression (Hedges’ g = 0.43), anxiety (Hedges’ g = 0.55) and CRF (Hedges’ g = 0.43), which were maintained at least three months post-intervention. MBIs were also superior in reducing symptoms of anxiety (Hedges’ g = 0.56), depression (Hedges’ g = 0.43), and CRF (Hedges’ g = 0.42) in oncology samples relative to control groups. The superiority of MBIs to control groups was also maintained at least three months post-intervention for anxiety and CRF symptoms, but not for depressive symptoms. The risk of bias of the included studies were low to moderate.

Conclusions

This review found that MBIs reduced symptoms of depression, anxiety and CRF in oncology populations.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9282451/

Improve Brain Function in the Elderly with Mindfulness

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Improve Brain Function in the Elderly with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Most people think that aging is irreversible and we know that there are mechanisms even in the human machinery that allow for the reversal of aging, through correction of diet, through anti-oxidants, through removal of toxins from the body, through exercise, through yoga and breathing techniques, and through meditation.” – Deepak Chopra

 

The aging process involves a systematic progressive decline in every system in the body, the brain included. This includes our cognitive (mental) abilities which decline with age including impairments in memory, attention, and problem-solving ability. It is inevitable and cannot be avoided. Research has found that mindfulness practices reduce the deterioration of the brain that occurs with aging restraining the loss of neural tissue. Indeed, the brains of practitioners of meditation and yoga have been found to degenerate less with aging than non-practitioners

 

In today’s Research News article “Cerebral Blood Flow and Brain Functional Connectivity Changes in Older Adults Participating in a Mindfulness-Based Stress Reduction Program.” (See summary below or view the full text of the study at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8869750/ ) Moss and colleagues recruited adults over the age of 65 years and provided them with an 8-week of once a week 2-hour programs of Mindfulness-Based Stress Reduction (MBSR) along with home practice. MBSR consists of meditation, yoga, and body scan practices along with group discussion. Before and after the program they were measured for anxiety and depression. In addition they underwent cerebral blood flow measurement and connectivity measurement with Magnetic Resonance Imaging (MRI).

 

They found that in comparison to baseline the elderly had significant decreases in depression and significant increases in cerebral blood flow in a variety of cortical areas after mindfulness training. They also found significantly increased connectivity between the anterior cingulate cortex and the left insular cortex, posterior cingulate cortex, putamen, and left orbitofrontal cortex.

 

These changes in the brains of the elderly are significant as they suggest that mindfulness training reverses, at least in part, the decline in the nervous system that occurs with aging. This is likely to also signal protection of cognitive capacity.

 

“There are great reasons to fear what happens if you don’t create a robust social schedule for the rest of your life or practice mindfulness meditation for the rest of your life.” ― John Medina

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Twitter @MindfulResearch

 

Study Summary

 

Moss AS, Reibel DK, Wintering N, Vedaei F, Porter H, Khosravi M, Heholt J, Alizadeh M, Mohamed FB, Newberg AB. Cerebral Blood Flow and Brain Functional Connectivity Changes in Older Adults Participating in a Mindfulness-Based Stress Reduction Program. Behav Sci (Basel). 2022 Feb 14;12(2):48. doi: 10.3390/bs12020048. PMID: 35200299; PMCID: PMC8869750.

 

Abstract

There is a growing interest in the potential beneficial effects of mindfulness meditation training in protecting against age-related physical, emotional, and cognitive decline. The current prospective, single-center, single-arm study investigated if functional magnetic resonance imaging-based changes in cerebral blood flow and brain functional connectivity could be observed in 11 elderly adults (mean age 79) after participation in a Mindfulness-Based Stress Reduction (MBSR) program. The results showed significantly (p < 0.05) altered cerebral blood flow and functional connectivity in the cingulate gyrus, limbic structures, and subregions of the temporal and frontal lobes, similar to findings of other meditation-related studies in younger populations. Furthermore, these changes were also associated with significant improvements in depression symptoms. This study suggests that the MBSR program can potentially modify cerebral blood flow and connectivity in this population.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8869750/

 

Mindfulness Increases the Ability to Change Behavior for the Good

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Mindfulness Increases the Ability to Change Behavior for the Good

 

By John M. de Castro, Ph.D.

 

“Training your mind to be in the present moment is the #1 key to making healthier choices.” – Susan Albers

 

Many health problems are behavioral problems or have their origins in maladaptive behavior. This is evident in car accident injuries that are frequently due to behaviors, such as texting while driving, driving too fast or aggressively, or driving drunk. Other problematic behaviors are cigarette smoking, alcoholism, drug use, or unprotected sex. Problems can also be produced by lack of appropriate behavior such as sedentary lifestyle, not eating a healthy diet, not getting sufficient sleep or rest, or failing to take medications according to the physician’s orders.

 

Hence, promoting behavior change to healthy behaviors and eliminating unhealthy ones has the potential to markedly improve health. Mindfulness training has been shown to promote health and improve illness. It is well established that mindfulness can improve healthy behaviors. The research has been accumulating. So, it is reasonable to stop and summarize what has been learned.

 

In today’s Research News article “.” (See summary below or view the full text of the study at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7647439/ ) Schuman-Olivier and colleagues review and summarize the published research studies on the ability of mindfulness training to promote behavior change and also the mechanism by which this is accomplished..

 

They summarize the research as demonstrating that mindfulness training improves self-regulation. This includes improvements in attention, cognitive control, emotion regulation, and self-related processes. These improvements in self-regulation results in an increased ability to change behavior from unhealthy behaviors to more healthy behaviors. This has been shown to be true with substance abuse, eating disorders, tobacco smoking, self-management with chronic diseases, violence, suicide, and self-harm.

 

They conclude that the published research supports the model that mindfulness training increases self-regulation which in turn supports behavior change.

 

“A mind set in its ways is wasted.” – Eric Schmidt

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Twitter @MindfulResearch

 

Study Summary

 

Schuman-Olivier Z, Trombka M, Lovas DA, Brewer JA, Vago DR, Gawande R, Dunne JP, Lazar SW, Loucks EB, Fulwiler C. Mindfulness and Behavior Change. Harv Rev Psychiatry. 2020 Nov/Dec;28(6):371-394. doi: 10.1097/HRP.0000000000000277. PMID: 33156156; PMCID: PMC7647439.

 

Abstract

Initiating and maintaining behavior change is key to the prevention and treatment of most preventable chronic medical and psychiatric illnesses. The cultivation of mindfulness, involving acceptance and nonjudgment of present-moment experience, often results in transformative health behavior change. Neural systems involved in motivation and learning have an important role to play. A theoretical model of mindfulness that integrates these mechanisms with the cognitive, emotional, and self-related processes commonly described, while applying an integrated model to health behavior change, is needed. This integrative review (1) defines mindfulness and describes the mindfulness-based intervention movement, (2) synthesizes the neuroscience of mindfulness and integrates motivation and learning mechanisms within a mindful self-regulation model for understanding the complex effects of mindfulness on behavior change, and (3) synthesizes current clinical research evaluating the effects of mindfulness-based interventions targeting health behaviors relevant to psychiatric care. The review provides insight into the limitations of current research and proposes potential mechanisms to be tested in future research and targeted in clinical practice to enhance the impact of mindfulness on behavior change.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7647439/