contemplative practice

Improve Rheumatoid Arthritis Symptoms with Yoga

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Improve Rheumatoid Arthritis Symptoms with Yoga

 

By John M. de Castro, Ph.D.

 

“Many people turn to yoga as a way to exercise gently, as well as to reduce tension and improve joint flexibility. Yoga also can help a person with arthritis build muscle strength and improve balance. In addition, yoga offers people with arthritis a form of exercise that is enjoyable enough to do regularly.” – Susan Bernstein

 

Arthritis is a chronic disease that most commonly affects the joints. Depending on the type of arthritis, symptoms may include pain, stiffness, swelling, redness, and decreased range of motion. It affects an estimated 52.5 million adults in the United States. It is associated with aging as arthritis occurs in only 7% of adults ages 18–44, while 30% adults ages 45–64 are affected, and 50% of adults ages 65 or older. Due to complications associated with rheumatoid arthritis (RA), the lifespan for people with RA may be shortened by 10 years. This is due to a higher incidence of cardiovascular disease in rheumatoid arthritis (RA) patients, with the risk more than double that of non-RA individuals.

 

Obviously, there is a need to explore alternative treatments for rheumatoid arthritis. One possibility is contemplative practice. A variety of which including yoga practice have been shown to have major mental and physical benefits including a reduction in the inflammatory response and have been shown to improve arthritis. It is reasonable to take time to summarize what has been learned regarding the effectiveness of yoga practice for the treatment of rheumatoid arthritis.

 

In today’s Research News article “Yoga for Treating Rheumatoid Arthritis: 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/PMC7732597/ ) Ye and colleagues review, summarize, and perform a meta-analysis of the published randomized controlled trials of the effectiveness of yoga practice for the treatment of rheumatoid arthritis. They identified 10 published trials that included a total of 840 participants.

 

They report that the published studies found that yoga in comparison to controls produced a significant reduction in pain that was equivalent to the effects of drugs. Yoga with additional medication was found to improve physical function and reduce disease activity (swollen joints) to a greater extent than medication alone. Finally, yoga in comparison to controls produced a significant increase in grip strength.

 

The findings of the published research suggest that yoga practice is beneficial for patients with rheumatoid arthritis. It appears to reduce pain and joint swelling and improve physical function and grip strength. No adverse events were reported. Hence, yoga is recommended to patients with rheumatoid arthritis.

 

So, improve rheumatoid arthritis symptoms with yoga.

 

“yoga classes will provide the opportunity to strengthen muscles, improve flexibility, increase your awareness of body posture, relax using breathing exercises. These benefits can lead to less arthritis pain, increased joint range-of-motion, and better joint function.” – Ron Miller

 

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

 

Ye, X., Chen, Z., Shen, Z., Chen, G., & Xu, X. (2020). Yoga for Treating Rheumatoid Arthritis: A Systematic Review and Meta-Analysis. Frontiers in medicine, 7, 586665. https://doi.org/10.3389/fmed.2020.586665

 

Abstract

Purpose: Rheumatoid arthritis (RA) is a pervasive inflammatory autoimmune disease that seriously impairs human health and requires more effective non-pharmacologic treatment approaches. This study aims to systematically review and evaluate the efficacy of yoga for patients with RA.

Methods: Medline (through PubMed), Cochrane Library, EMBASE (through SCOPUS), and Web of Science database were screened through for articles published until 20 July 2020. Randomized controlled trials (RCTs) of yoga in patients with RA were included. Outcomes measures were pain, physical function, disease activity, inflammatory cytokines, and grip strength. For each outcome, standardized mean differences (SMD) and 95% confidence intervals (CI) were calculated.

Result: Ten trials including 840 patients with RA aged 30–70 years were identified, with 86% female participants. Meta-analysis revealed a statistically significant overall effect in favor of yoga for physical function (HAQ-DI) (5 RCTs; SMD = −0.32, 95% CI −0.58 to −0.05, I2 = 15%, P = 0.02), disease activity (DAS-28) (4 RCTs; SMD = −0.38, 95% CI −0.71 to −0.06, I2 = 41%, P = 0.02) and grip strength (2 RCTs; SMD = 1.30, 95% CI 0.47–2.13, I2 = 63%, P = 0.002). No effects were found for pain, tender joints, swollen joints count or inflammatory cytokines (i.e., CRP, ESR, IL-6, and TNF-α).

Summary: The findings of this meta-analysis indicate that yoga may be beneficial for improving physical function, disease activity, and grip strength in patients with RA. However, the balance of evidence showed that yoga had no significant effect in improving pain, tender joints, swollen joints count, and inflammatory cytokines in patients suffering from RA. Considering methodological limitations, small sample size, and low-quality, we draw a very cautious conclusion in the results of the estimate of the effect. High-quality and large-scale RCTs are urgently needed in the future, and the real result may be substantially different.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7732597/

 

Reduce Menopausal Symptoms with Meditation

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Reduce Menopausal Symptoms with Meditation

 

By John M. de Castro, Ph.D.

 

‘midlife women with higher mindfulness scores experienced fewer menopausal symptoms,” – Dr. Richa Sood

 

Menopause occurs in the 40s and 50s in most women, on average at 51 years of age. It is a natural physical process that marks the end of the menstrual cycle. The symptoms that occur over the years preceding menopause include irregular periods, vaginal dryness, hot flashes, chills

night sweats, sleep problems, mood changes, weight gain and slowed metabolism, thinning hair and dry skin, and loss of breast fullness. This is a natural process that is healthy and needs to occur. So, treatments are designed for symptomatic relief and include drugs and hormone treatments. Mindfulness training including meditation is a more natural treatment that has been shown to improve the symptoms of menopause.

 

In today’s Research News article “A potential association of meditation with menopausal symptoms and blood chemistry in healthy women: A pilot cross-sectional study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7478772/ ) Sung and colleagues recruited healthy adult women, 25-60 years of age, who were either long-term meditators or non-meditators. The particular meditation practice was a combination of focused meditation and mindful movement practice. The groups were divided into premenopausal and postmenopausal women. They were measured for menopausal symptoms, including psychological, somatic, and urogenital domains, and blood was drawn and assayed for HDL, glucose, triglyceride, total protein, creatinine, blood urea nitrogen, lactate dehydrogenase, aspartate aminotransferase, and alanine aminotransferase;

 

They found overall that the meditation group was lower than the non-meditators in menopausal symptoms especially depression and irritability. In the premenopausal women there was significantly higher HDL levels in the meditation group while in the postmenopausal group there were significantly higher HDL and glucose levels in the non-meditators.

 

This is a cross-sectional pilot study and causation cannot be definitively assigned. But these results replicates previous findings from controlled studies that mindfulness practices produce reduced menopausal symptoms, depression, and irritability. So, it is likely that the present findings are due to a causal connection between meditation practice and reduced menopausal symptoms.

 

So, reduce menopausal symptoms with meditation.

 

“Among the different natural remedies available for managing middle age, meditation for menopause has some unique benefits. It is a totally natural, completely free way to approach navigating the hormonal rollercoaster of midlife.” – Karen Shopoff Rooff

 

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

 

Sung, M. K., Lee, U. S., Ha, N. H., Koh, E., & Yang, H. J. (2020). A potential association of meditation with menopausal symptoms and blood chemistry in healthy women: A pilot cross-sectional study. Medicine, 99(36), e22048. https://doi.org/10.1097/MD.0000000000022048

 

Abstract

Owing to hormonal changes, women experience various psychophysiological alterations over a wide age range, which may result in decreased quality of life as well as in increased risks of diseases, such as cardiovascular diseases. Although studies have been performed to research complementary methods, such as meditation, the research field still requires an adequate amount of studies for public health guidelines. This pilot cross-sectional study aims to investigate a potential association of meditation with menopausal symptoms and blood chemistry for healthy women. In this study, data of 65 healthy women (age range 25–67) including 33 meditation practitioners and 32 meditation-naïve controls were analyzed to compare the Menopausal Rating Scale scores and blood chemistry with 7 more dropouts in the blood chemistry. For blood chemistry, nine components including glucose (GLU) and high-density lipoprotein cholesterol (HDL) were measured. Two-way analysis of variance was performed by dividing the total participants into 2 groups: premenopausal and postmenopausal participants. Compared to the control group, the meditation group showed a trend of reductions in the Menopausal Rating Scale total score (P = .054) and its 2 subcomponents: depressive mood (P = .064) and irritability (P = .061). In HDL level, there was a significant interaction between group and menopausal state (P = .039) with following post hoc results: among the premenopausal participants, a significant increase in the meditation group compared to the control group (P = .005); among the control group, a significant increase in the postmenopausal compared to the premenopausal participants (P = .030). In GLU level, there was a mild interaction between group and menopausal state (P = .070) with following post hoc results: among the postmenopausal participants, a trend of increase in the control group compared to the meditation group (P = .081); among the control group, a significant increase in the postmenopausal compared to the premenopausal participants (P = .040). Our research suggests a potential association of practicing meditation with alleviations in menopausal symptoms and changes in blood chemistry, warranting further studies with a longitudinal study design and larger populations to understand the underlying causal relationships.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7478772/

 

Improve Cardiac Health in Heart Failure Patients with Meditation

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Improve Cardiac Health in Heart Failure Patients with Meditation

 

By John M. de Castro, Ph.D.

 

“Not only can meditation improve how your heart functions, but a regular practice can enhance your outlook on life and motivate you to maintain many heart-healthy behaviors, like following a proper diet, getting adequate sleep, and keeping up regular exercise,” – John Denninger

 

Cardiovascular disease is the number one killer. A myriad of treatments have been developed for heart disease including a variety of surgical procedures and medications. In addition, lifestyle changes have proved to be effective including quitting smoking, weight reduction, improved diet, physical activity, and reducing stresses. Unfortunately, for a variety of reasons, 60% of cardiovascular disease patients decline to alter these lifestyle factors, making these patients at high risk for another attack.

 

Congestive heart failure (CHF) is a major type of cardiovascular disease. “CHF is a chronic progressive condition that affects the pumping power of your heart muscles. While often referred to simply as “heart failure,” CHF specifically refers to the stage in which fluid builds up around the heart and causes it to pump inefficiently” (Healthline). Heart failure is a very serious life-threatening condition. About 5.7 million adults in the United States have congestive heart failure. One in 9 deaths include heart failure as a contributing cause. The seriousness of heart failure is underscored by the fact that about half of people who develop heart failure die within 5 years of diagnosis. Hence, effective treatment is very important.

 

Mindfulness trainings such as meditation practice are known to help with a wide range of physical and psychological problems, including heart failure. So, it would make sense to further investigate the ability of meditation practice to the improve the health and longevity of patients with heart failure.

 

In today’s Research News article “Meditation for Improved Clinical Outcomes in Patients with Implantable Defibrillators for Heart Failure- Pilot Study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533122/ ) Aditee and colleagues recruited adult patients with heart failure and an implantable cardioverter defibrillator. They were randomly assigned to receive either 6 months of focused meditation or treatment as usual. Breath following meditation was trained in 3 session during the first week and then once every 2 weeks for 6 months. They were encouraged to meditate at home daily. They were measured before and after training and then yearly for 7 years for a 6-minute walk, brain natriuretic peptide (BNP) levels, atrial fibrillation, mortality, heart failure hospitalization and ventricular arrhythmias.

 

They found that in comparison to baseline and the treatment as usual group, the meditation group had significantly fewer atrial fibrillations and ventricular tachycardias which remained true 7 years later. Although at the 7-year follow-up 67% in treatment as usual group vs 87.5% in meditation group were still alive, this difference was not statistically significant. Hence, meditation practice appears to improve cardiac function in heart failure patients.

 

This was a pilot study that was not sufficiently powered to detect small differences. So, the fact that cardiac function was significantly improved by meditation was particularly significant. Had a greater number of participants been included, the reduced mortality may have also been significant. Future studies should include an active control condition and a greater number of participants. Regardless, it is clear that meditation is good for heart failure patients. Since stress aggravates the condition, perhaps the improved cardiac function in the meditators was due to the known ability of meditation to improve the physiological and psychological responses to stress.

 

So, improve cardiac health in heart failure patients with meditation.

 

“Given the low costs and low risks of this intervention, meditation may be considered as an adjunct to guideline‐directed cardiovascular risk reduction.” – Glenn Levine

 

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

 

Aditee, D., Pankaj, M., Neil, B., Nayereh, P., Dali, F., & N Srivatsa, U. (2020). Meditation for Improved Clinical Outcomes in Patients with Implantable Defibrillators for Heart Failure- Pilot Study. Journal of atrial fibrillation, 12(6), 2314. https://doi.org/10.4022/jafib.2314

 

Abstract

Background

Sympathetic activation is associated with congestive heart failure (CHF) and leads to adverse clinical events. We hypothesized that meditation by reducing emotional reactivity would have beneficial effect in reducing arrhythmias compared to control patients.

Methods

Patients known to have CHF and implantable cardioverter defibrillators (ICD) were randomized to Vipassana meditation or usual care control group. Meditation group underwent meditation classes three times during the first week, thereafter every once two weeks. They were encouraged to practice meditation at least once everyday. The ICD was followed by clinic/ remote visits. Atrial (AA) and ventricular arrhythmias (VA) as well cardiac events were assessed in follow up. Chi square test was used to compare nominal variables and t test for continuous variables.

Results

Patients (n=25, 65% male, mean LVEF 25%, HTN 38%, Diabetes 12%, coronary artery disease 38%, NYHA class 2.2) were followed for 79 + 36 months. Comparing meditation vs control, survival was higher (88%vs 67%); there was less cumulative sustained AF episodes (mean 0.9, IQR 0-1 vs 2.5, IQR 2-4, p=0.045), sustained VT occurred (25% vs 55%, amiodarone use (none vs 44%), and VT ablation in 6.6% vs 33% in the meditation group.

Conclusions

In this first pilot study of meditation in CHF patients with ICD, during long term follow up, there is a trend for improved survival and reduced arrhythmias in patients randomized to meditation.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533122/

 

Neurofeedback in Novice Meditators Can Alter Brain Activity like that Observed in Expert Meditators

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Neurofeedback in Novice Meditators Can Alter Brain Activity like that Observed in Expert Meditators

 

By John M. de Castro, Ph.D.

 

“Modern researchers and practitioners are finding a possible new solution to these challenges by using EEG biofeedback to increase awareness of subtle states of consciousness and speed the learning process.” – Jeff Tarrant

 

Meditation training has been shown to improve health and well-being. 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. As a result, meditation training has been called the third wave of therapies. But meditation can be challenging to learn and many people become discouraged and drop the practice. But modern neuroscience has developed a tool called neurofeedback that can assist the meditator in improving the meditative experience.

 

In today’s Research News article “Closed-Loop Frontal Midlineθ Neurofeedback: A Novel Approach for Training Focused-Attention Meditation.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7344173/ ) Brandmeyer and Delorme recruited healthy meditation-naïve adults and assigned them to either a neurofeedback group or to an age and gender matched active sham control group. Training occurred over 2 weeks in 8 sessions. All participants had their electroencephalogram (EEG) recorded while performing breath focused meditation while receiving feedback as to the level of theta activity (4-6 hz.) from the frontal midline. They were instructed to try to increase the level of frontal midline theta. The neurofeedback group received feedback based upon their own brain activity while the sham group received the feedback, not from their own brain activity but from the activity of their paired experimental participant. At the beginning and end of the 8 training sessions the participants were measured for executive functioning including memory, sustained attention, and focused attention.

 

They found that the neurofeedback produced a significant progressive increase in frontal midline theta power over the 8 sessions while the sham control had none. The neurofeedback group also had a significant improvement in short-term memory while the sham group had a significant deterioration in short-term memory. While the neurofeedback group was performing the short-term memory task, they had a significant increase in gamma activity in the EEG which was absent in the sham group.

 

A strength of the present study is that the control condition was active and the participants went through the same protocol as the neurofeedback participants with the sole difference being that the neurofeedback participants received feedback on their own brain activity while the sham group did not. This is an excellent control condition that accounts for many potential sources of confounding. So, the results can be interpreted as due to the neurofeedback and not some other spurious cause.

 

High levels of midline frontal theta power in the EEG is characteristic of experienced meditators. It can be speculated that the neurofeedback procedure by increasing midline frontal theta power produce brain activity in novices similar to that produced by years of meditation training. The improved short-term memory is also observed in expert meditators. This suggests that neurofeedback may be used to rapidly improve meditation. It remains for future studies to examine whether the increased midline frontal theta power is associated with increased depth of meditation. If so, this may be a method to rapidly improve meditation in novices.

 

So, neurofeedback in novice meditators can alter brain activity like that observed in expert meditators.

 

“Effective meditation practice is associated with several specific patterns of brain waves. This is one reason why neurofeedback is so effective, you can literally teach your brain to take on the right brain wave pattern for the style of meditation you are trying to practice.” – James V. Hardt

 

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

 

Brandmeyer, T., & Delorme, A. (2020). Closed-Loop Frontal Midlineθ Neurofeedback: A Novel Approach for Training Focused-Attention Meditation. Frontiers in human neuroscience, 14, 246. https://doi.org/10.3389/fnhum.2020.00246

 

Abstract

Cortical oscillations serve as an index of both sensory and cognitive processes and represent one of the most promising candidates for training and targeting the top-down mechanisms underlying executive functions. Research findings suggest that theta (θ) oscillations (3–7 Hz) recorded over frontal-midline electrodes are broadly associated with a number of higher-order cognitive processes and may serve as the mechanistic backbone for cognitive control. Frontal-midline theta (FMθ) oscillations have also been shown to inversely correlate with activity in the default mode network (DMN), a network in the brain linked to spontaneous thought processes such as mind-wandering and rumination. In line with these findings, we previously observed increased FMθ oscillations in expert meditation practitioners during reported periods of focused-attention meditation practice when compared to periods of mind-wandering. In an effort to narrow the explanatory gap by directly connecting observed neurophysiological activity in the brain to the phenomenological nature of reported experience, we designed a methodologically novel and adaptive neurofeedback protocol with the aim of modulating FMθ while having meditation novice participants implement breath-focus strategies derived from focused-attention mediation practices. Participants who received eight sessions of the adaptive FMθ-meditation neurofeedback protocol were able to significantly modulate FMθ over frontal electrodes using focused-attention meditation strategies relative to their baseline by the end of the training and demonstrated significantly faster reaction times on correct trials during the n-back working memory task assessed before and after the FMθ-meditation neurofeedback protocol. No significant differences in frontal theta activity or behavior were observed in the active control participants who received age and gender matched sham neurofeedback. These findings help lay the groundwork for the development of brain training protocols and neurofeedback applications that aim to train features of the mental states and traits associated with focused-attention meditation.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7344173/

 

Improve the Psychological Health of Cancer Patients with Mindfulness Taught over the Internet

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Improve the Psychological Health of Cancer Patients with Mindfulness Taught over the Internet

 

By John M. de Castro, Ph.D.

 

“some of the most difficult elements of the cancer experience are very well-suited to a mindfulness practice.” – Linda Carlson

 

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 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 relieve chronic pain. It can also help treat the residual physical and psychological symptoms, including stress,  sleep disturbance, fear, and anxiety and depression. The vast majority of the mindfulness training techniques, however, require a trained therapist. This results in costs that many clients can’t afford. In addition, the participants must be available to attend multiple sessions at particular scheduled times that may or may not be compatible with their busy schedules and at locations that may not be convenient.

 

As an alternative, mindfulness training over the internet have been developed. These have tremendous advantages in decreasing costs, making training schedules much more flexible, and eliminating the need to go repeatedly to specific locations. In addition, research has indicated that mindfulness training online can be effective for improving the health and well-being of the participants. The research has been accumulating. So, it makes sense to step back and summarize what has been learned about the effectiveness of mindfulness training over the internet in treating the psychological symptoms of cancer patients.

 

In today’s Research News article “Mindfulness-Based Programs for Patients With Cancer via eHealth and Mobile Health: Systematic Review and Synthesis of Quantitative Research.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7704284/ ) Matis and colleagues review, summarize, and perform a meta-analysis on the published research studies on the effectiveness of mindfulness training over the internet in treating the psychological symptoms of cancer patients. They identified 24 published research studies including at least 4 weeks of mindfulness training delivered over the internet.

 

They report that the published research studies found that mindfulness training delivered over the internet to cancer patients produced significant decreases in stress, anxiety, depression, pain, fatigue, and sleep problems, and significant increases in mindfulness, posttraumatic growth, and some parameters of general health. In the few studies where long-term follow-up measures were obtained the effects were maintained.

 

These are very promising results that suggest that mindfulness training over the internet is a safe and effective treatment for the psychological issues common in cancer survivors. Mindfulness training, in general, has been shown in a large number of previous studies o be effective in reducing stress, anxiety, depression, pain, fatigue, and sleep problems, and significant increases in mindfulness, posttraumatic growth, and some parameters of general health. So, the present study simply extends these findings to patients with cancer who receive mindfulness training over the internet.

 

These results are important as good mental health, particularly the ability to cope with stress, are predictors of good health outcomes. In addition, the fact that the interventions were provided over the internet allows for cost-effective and convenient delivery to patients. This makes participation and compliance more likely and effective. Hence, internet-based mindfulness training may help relieve the psychological suffering of patients diagnosed with cancer and should be included in their treatment plan.

 

So, improve the psychological health of cancer patients with mindfulness taught over the internet.

 

“Both MBCT and eMBCT significantly reduced fear of cancer recurrence and rumination and increased mental health–related quality of life, mindfulness skills, and positive mental health.” – Matthew Stenger

 

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

 

Matis, J., Svetlak, M., Slezackova, A., Svoboda, M., & Šumec, R. (2020). Mindfulness-Based Programs for Patients With Cancer via eHealth and Mobile Health: Systematic Review and Synthesis of Quantitative Research. Journal of medical Internet research, 22(11), e20709. https://doi.org/10.2196/20709

 

Abstract

Background

eHealth mindfulness-based programs (eMBPs) are on the rise in complex oncology and palliative care. However, we are still at the beginning of answering the questions of how effective eMBPs are and for whom, and what kinds of delivery modes are the most efficient.

Objective

This systematic review aims to examine the feasibility and efficacy of eMBPs in improving the mental health and well-being of patients with cancer, to describe intervention characteristics and delivery modes of these programs, and to summarize the results of the included studies in terms of moderators, mediators, and predictors of efficacy, adherence, and attrition.

Methods

In total, 4 databases (PubMed, PsycINFO, Scopus, and Web of Knowledge) were searched using relevant search terms (eg, mindfulness, program, eHealth, neoplasm) and their variations. No restrictions were imposed on language or publication type. The results of the efficacy of eMBPs were synthesized through the summarizing effect estimates method.

Results

A total of 29 published papers describing 24 original studies were included in this review. In general, the results indicate that eMBPs have the potential to reduce the levels of stress, anxiety, depression, fatigue, sleep problems, and pain, and improve the levels of mindfulness, posttraumatic growth, and some parameters of general health. The largest median of Cohen d effect sizes were observed in reducing anxiety and depression (within-subject: median −0.38, IQR −0.62 to −0.27; between-group: median −0.42, IQR −0.58 to −0.22) and facilitating posttraumatic growth (within-subject: median 0.42, IQR 0.35 to 0.48; between-group: median 0.32, IQR 0.22 to 0.39). The efficacy of eMBP may be comparable with that of parallel, face-to-face MBPs in some cases. All studies that evaluated the feasibility of eMBPs reported that they are feasible for patients with cancer. Potential moderators, mediators, and predictors of the efficacy, attrition, and adherence of eMBPs are discussed.

Conclusions

Although the effects of the reviewed studies were highly heterogeneous, the review provides evidence that eMBPs are an appropriate way for mindfulness practice to be delivered to patients with cancer. Thus far, existing eMBPs have mostly attempted to convert proven face-to-face mindfulness programs to the eHealth mode. They have not yet fully exploited the potential of eHealth technology.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7704284/

 

Improve Refractory Depression with Mindfulness

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Improve Refractory Depression with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Mindfulness and other meditations, particularly combined with cognitive therapy, work just as well for anxiety or depression as the medications do, but they don’t have those side effects,” – Daniel Goleman

 

Clinically diagnosed depression is the most common mental illness, affecting over 6% of the population. Major depression can be quite debilitating. Depression can be difficult to treat and is usually treated with anti-depressive medication. But, of patients treated initially with drugs only about a third attained remission of the depression. After repeated and varied treatments including drugs, therapy, exercise etc. only about two thirds of patients attained remission. But drugs often have troubling side effects and can lose effectiveness over time. In addition, many patients do not respond to treatment. This is called refractory depression.

 

Mindfulness training has been shown to be an effective treatment for depression and its recurrence and even in the cases where drugs fail. Dialectical Behavior Therapy (DBT)  is a mindfulness-based therapeutic technique that produces behavior change by 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 shown to be effective in treating depression. So, it makes sense, then, to study the effectiveness of Dialectical Behavior Therapy (DBT) for refractory depression.

 

In today’s Research News article “Refractory depression – mechanisms and efficacy of radically open dialectical behaviour therapy (RefraMED): findings of a randomised trial on benefits and harms.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7282863/ ) Lynch and colleagues recruited adults with refractory major depressive disorder and randomly assigned them to either treatment as usual or to receive 29 weekly 1 hour sessions of Dialectical Behavior Therapy (DBT). They were measured before and after treatment and 5 months and 11 months later for depressive symptoms, psychosocial functioning, suicidal ideation, psychological inflexibility, emotional coping, and social support.

 

They found that compared to baseline both groups continuously improved with reduced depressive symptoms, but the group that received Dialectical Behavior Therapy (DBT) demonstrated significantly greater reductions but they were only statistically significant immediately after treatment but not at the 5 and 11 month follow ups. Also remission rates were higher in the DBT group. In addition, the DBT group had significantly greater psychological flexibility, emotional coping after treatment and all follow-up measurements.

 

These are interesting results that suggest that Dialectical Behavior Therapy (DBT) is an effective treatment for refractory major depressive disorder. In other words, it helps the patients who are not helped by any other treatments; the most difficult to treat patients. The fact that the relief of depressive symptoms is not significantly different from the treatment as usual group at the 5 and 11-month follow ups suggests that booster session may be necessary. But it should be recognized that the patients were markedly improved relative to their baselines. It was just that the treatment as usual group improved as well. So, the DBT produced a large and sustained reduction in depression in these refractory patients.

 

So, improve refractory depression with mindfulness.

 

“Meditation helped me realize that the misery I feel is temporary. It sucks, but if I can wade my way through it, I know I’ll probably have a better day tomorrow.” – Stacey Neglia

 

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

 

Lynch, T. R., Hempel, R. J., Whalley, B., Byford, S., Chamba, R., Clarke, P., Clarke, S., Kingdon, D. G., O’Mahen, H., Remington, B., Rushbrook, S. C., Shearer, J., Stanton, M., Swales, M., Watkins, A., & Russell, I. T. (2020). Refractory depression – mechanisms and efficacy of radically open dialectical behaviour therapy (RefraMED): findings of a randomised trial on benefits and harms. The British journal of psychiatry : the journal of mental science, 216(4), 204–212. https://doi.org/10.1192/bjp.2019.53

 

Abstract

Background

Individuals with depression often do not respond to medication or psychotherapy. Radically open dialectical behaviour therapy (RO DBT) is a new treatment targeting overcontrolled personality, common in refractory depression.

Aims

To compare RO DBT plus treatment as usual (TAU) for refractory depression with TAU alone (trial registration: ISRCTN 85784627).

Method

RO DBT comprised 29 therapy sessions and 27 skills classes over 6 months. Our completed randomised trial evaluated RO DBT for refractory depression over 18 months in three British secondary care centres. Of 250 adult participants, we randomised 162 (65%) to RO DBT. The primary outcome was the Hamilton Rating Scale for Depression (HRSD), assessed masked and analysed by treatment allocated.

Results

After 7 months, immediately following therapy, RO DBT had significantly reduced depressive symptoms by 5.40 points on the HRSD relative to TAU (95% CI 0.94–9.85). After 12 months (primary end-point), the difference of 2.15 points on the HRSD in favour of RO DBT was not significant (95% CI –2.28 to 6.59); nor was that of 1.69 points on the HRSD at 18 months (95% CI –2.84 to 6.22). Throughout RO DBT participants reported significantly better psychological flexibility and emotional coping than controls. However, they reported eight possible serious adverse reactions compared with none in the control group.

Conclusions

The RO DBT group reported significantly lower HRSD scores than the control group after 7 months, but not thereafter. The imbalance in serious adverse reactions was probably because of the controls’ limited opportunities to report these.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7282863/

 

Tai Chi Practice Changes the Brain Differently than Walking

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Tai Chi Practice Changes the Brain Differently than Walking

 

By John M. de Castro, Ph.D.

 

“tai chi appears to improve executive function—the ability to multitask, manage time, and make decisions—in people without any cognitive decline.” – Harvard Health

 

The aging process involves a systematic progressive decline in every system in the body, the brain included. The elderly frequently have problems with attention, thinking, and memory abilities, known as mild cognitive impairment. An encouraging new development is that mindfulness practices such as meditation training and mindful movement practices can significantly reduce these declines in cognitive ability. In addition, it has been 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,  yoga, and Tai Chi have been found to degenerate less with aging than non-practitioners.

 

Tai Chi has been practiced for thousands of years with benefits for health and longevity. Tai Chi training is designed to enhance function and regulate the activities of the body through regulated breathing, mindful concentration, and gentle movements. Tai Chi practice has been found to be effective for an array of physical and psychological issues. Tai Chi has been shown to help the elderly improve attention, balance, reducing falls, arthritis, cognitive function, memory, and reduce age related deterioration of the brain. So, it makes sense to further study the effects of Tai Chi training on the brains of older adults.

 

In today’s Research News article “Differential Effects of Tai Chi Chuan (Motor-Cognitive Training) and Walking on Brain Networks: A Resting-State fMRI Study in Chinese Women Aged 60.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7151113/ ) Yue and colleagues recruited older women (over 60 years of age) who were long-term practitioners of Tai Chi or walking and scanned their brains with functional Magnetic Imaging (fMRI).

 

They examined 3 brain networks, the Default Mode Network, the Sensory Motor Network, and the Visual Network and found significant differences in the functional connectivity within these networks between the Tai Chi and walking groups. This suggests that the two exercises change the brains information processing in these women. They suggest that the brains of the older women went through neuroplastic changes as a result of their practices with different changes in different systems depending on the exercise.

 

There is evidence that physical fitness reduces the likelihood of dementia and Tai Chi practice has been shown to reduce the likelihood or severity of age-related cognitive decline. The observed changes, particularly in the Default Mode Network, which is known to be associated with memory and thinking, may underlie the effectiveness of these exercises in reducing the incidence of age-related cognitive decline and dementia. It remains for future research to determine which of the observed changes in the brains are responsible for retaining mental ability with aging.

 

Tai Chi practice is not strenuous, involves slow gentle movements, and is safe, having no appreciable side effects, it is appropriate for all ages including the elderly and for individuals with illnesses that limit their activities or range of motion. It can also be practiced without professional supervision and in groups making it inexpensive to deliver and fun to engage in. This makes Tai Chi practice an excellent means to maintain fitness with aging and help maintain a fit mind and body.

 

So, Tai Chi practice changes the brain differently than walking.

 

“Scientists . . . found increases in brain volume and improvements on tests of memory and thinking in Chinese seniors who practiced Tai Chi.” – ScienceDaily

 

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

 

Yue, C., Zhang, Y., Jian, M., Herold, F., Yu, Q., Mueller, P., Lin, J., Wang, G., Tao, Y., Zhang, Z., & Zou, L. (2020). Differential Effects of Tai Chi Chuan (Motor-Cognitive Training) and Walking on Brain Networks: A Resting-State fMRI Study in Chinese Women Aged 60. Healthcare (Basel, Switzerland), 8(1), 67. https://doi.org/10.3390/healthcare8010067

 

Abstract

Background: This cross-sectional study aimed to investigate whether a long-term engagement in different types of physical exercise may influence resting-state brain networks differentially. In particular, we studied if there were differences in resting-state functional connectivity measures when comparing older women who are long-term practitioners of tai chi chuan or walking. Method: We recruited 20 older women who regularly practiced tai chi chuan (TCC group), and 22 older women who walked regularly (walking group). Both the TCC group and the walking group underwent a resting-state functional magnetic resonance imaging (rs-fMRI) scan. The acquired rs-fMRI data of all participants were analyzed using independent component analysis. Age and years of education were added as co-variables. Results: There were significant differences in default network, sensory-motor network, and visual network of rs-fMRI between the TCC group and walking group (p < 0.05). Conclusions: The findings of the current study suggested that long-term practice of different types of physical exercises (TCC vs. walking) influenced brain functional networks and brain functional plasticity of elderly women differentially. Our findings encourage further research to investigate whether those differences in resting-state functional connectivity as a function of the type of physical exercise have implications for the prevention of neurological diseases.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7151113/

 

Poor Mental Health in Patients with Fibromyalgia is Associated with Brain Systems

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Poor Mental Health in Patients with Fibromyalgia is Associated with Brain Systems

 

By John M. de Castro, Ph.D.

 

“practicing mindfulness techniques may be a low-cost, side effect free option for people wishing to reduce the severity of their fibromyalgia.” – Kim Jones

 

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

 

There are no completely effective treatments for fibromyalgia. Symptoms are generally treated with pain relievers, antidepressant drugs and exercise. But these only reduce the severity of the symptoms and do not treat the disease directly. Mindfulness practices have also been shown to be effective in reducing pain from fibromyalgia. Some of the effects of mindfulness practices are to alter thought processes, changing what is thought about. In terms of pain, mindfulness training, by focusing attention on the present moment has been shown to reduce worry and catastrophizing. Pain is increased by worry about the pain and the expectation of greater pain in the future. Brain systems are involved in pain processing. It is not known, however, what brain systems may be involved in the psychological effects of fibromyalgia.

 

In today’s Research News article “The Bed Nucleus of the Stria Terminalis as a Brain Correlate of Psychological Inflexibility in Fibromyalgia.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7074535/ ) Feliu-Soler and colleagues recruited adult women who were diagnosed with fibromyalgia and assigned them to either treatment as usual or to receive and 8-week program of Mindfulness-Based Stress Reduction (MBSR). They were measured before and after the program for psychological inflexibility in pain, functional impairment, anxiety, depression, perceived stress, pain catastrophizing, mindfulness, and self-compassion. They also underwent measurements of the gray matter volume in the brain with Magnetic Resonance Imaging (MRI).

 

They found that the higher the levels of psychological inflexibility in pain, the higher the gray matter volume of the bed nucleus of the stria terminalis (BNST). Further they found that the higher the gray matter volume of the BNST the higher the levels of functional impairment, anxiety, depression, perceived stress, and pain catastrophizing and the lower the levels of mindfulness and self-compassion. The Mindfulness-Based Stress Reduction (MBSR) program did not significantly alter the BNST volume or psychological inflexibility in pain.

 

These results are correlative and as such caution must be exercised in causal inferences. It was disappointing that mindfulness training did not produce a change in either psychological inflexibility or BNST volume. But the results are clear that the gray matter volume of the bed nucleus of the stria terminalis (BNST) is associated with poor mental health in patients with fibromyalgia. This brain structure is associated with physiological and psychological responses to stress. Since, the constant pain associated with fibromyalgia is very stressful it is not surprising that enlargement of the BNST would be associated with poor mental health in these patients.

 

So, poor mental health in patients with fibromyalgia is associated with brain systems.

 

“being overly observant of symptoms or trying to avoid pain can actually contribute towards the development of fibromyalgia and worsen the existing symptoms. Mindfulness practice can actually change the way you relate to your pain, . . the mindfulness group showed less avoidant and hypervigilance behaviour, supporting the idea that mindfulness encourages a non-judgemental and accepting relationship with pain, rather than trying to push it away.” – Vidyamala Burch

 

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

 

Feliu-Soler, A., Martínez-Zalacaín, I., Pérez-Aranda, A., Borràs, X., Andrés-Rodríguez, L., Sanabria-Mazo, J. P., Fayed, N., Stephan-Otto, C., Núñez, C., Soriano-Mas, C., & Luciano, J. V. (2020). The Bed Nucleus of the Stria Terminalis as a Brain Correlate of Psychological Inflexibility in Fibromyalgia. Journal of clinical medicine, 9(2), 374. https://doi.org/10.3390/jcm9020374

 

Abstract

This study explored the brain structural correlates of psychological flexibility (PF) as measured with the Psychological Inflexibility in Pain Scale (PIPS) in patients with fibromyalgia (FM). Structural magnetic resonance imaging data from 47 FM patients were used to identify Gray Matter Volume (GMV) alterations related to PIPS scores. Brain GMV clusters related to PIPS were then correlated with clinical and cognitive variables to further explore how emerged brain clusters were intertwined with FM symptomatology. Longitudinal changes in PIPS-related brain clusters values were assessed by studying pre–post data from 30 patients (15 allocated to a mindfulness-based stress reduction (MBSR) program and 15 to treatment-as-usual). Changes in PIPS-related brain clusters were also explored in participants showing greater/lower longitudinal changes in PIPS scores. PIPS scores were positively associated with GMV in a bilateral cluster in the ventral part of the bed nucleus of the stria terminalis (BNST). Significant associations between BNST cluster with functional impairment, depressive symptomatology, perceived stress and the nonjudging mindfulness facet were observed. Participants reporting greater pre–post increases in PIPS scores showed greater increases in BNST cluster values. These findings contribute to the understanding on the neurobiological bases of PF in FM and encourage further explorations of the role of the BNST in chronic pain.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7074535/

 

Reduce Current Depressive Symptoms with Mindfulness

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Reduce Current Depressive Symptoms with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Depression is not only the most common mental illness, it’s also one of the most tenacious. . . But a growing body of research is pointing to an intervention that appears to help prevent relapse by altering thought patterns without side effects: mindfulness-based cognitive therapy, or MBCT.” – Stacy Lu

 

Clinically diagnosed depression is the most common mental illness, affecting over 6% of the population. Depression can be difficult to treat and is usually treated with anti-depressive medication. But, of patients treated initially with drugs, only about a third attained remission of the depression. But drugs often have troubling side effects and can lose effectiveness over time. In addition, many patients who achieve remission have relapses and recurrences of the depression. Even after remission some symptoms of depression may still be present (residual symptoms).

 

Being depressed and not responding to treatment is a terribly difficult situation. The patients are suffering and nothing appears to work to relieve their intense depression. Suicide becomes a real possibility. So, it is imperative that other treatments be identified that can relieve the suffering.

 

Mindfulness training is an alternative treatment for depression. It has been shown to be an effective treatment for depression and its recurrence and even in the cases where drugs fail. 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. MBCT has been found to be effective in treating depression. The research is accumulating. So, it makes sense to take a look at what has been learned.

 

In today’s Research News article “Mindfulness-based cognitive therapy for the treatment of current depressive symptoms: a meta-analysis.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6687569/ ) Goldberg and colleagues review, summarize, and perform a meta-analysis of the published randomized controlled trials of the effectiveness of Mindfulness-Based Cognitive Therapy (MBCT) for current depression. They identified 13 published controlled studies.

 

They report that the published studies found that Mindfulness-Based Cognitive Therapy (MBCT)  produced significant improvements in depressive symptoms when compared to non-specific control conditions; those that did not suggest therapeutic effects. On the other hand, compared to control conditions in which the condition was portrayed as therapeutic, MBCT produced equivalent reductions in depressive symptoms. They also report that the improvements do not last and were no longer present at follow-ups as long as 6 months post-treatment.

 

The results suggest that Mindfulness-Based Cognitive Therapy (MBCT)  is a safe and effective treatment for current depressive symptoms. But it does not appear to be superior to other therapies and does not have lasting efficacy. This suggests that further research needs to be performed to determine what are the components of therapy that produce improvements and which do not. They also suggest that booster treatments periodically after the primary treatment may be needed to maintain effectiveness.

 

So, reduce current depressive symptoms with mindfulness.

 

“Mindfulness-Based Cognitive Therapy (MBCT) is designed to help people who suffer repeated bouts of depression and chronic unhappiness. It combines the ideas of cognitive therapy with meditative practices and attitudes based on the cultivation of mindfulness.” – MBCT.com

 

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

Goldberg, S. B., Tucker, R. P., Greene, P. A., Davidson, R. J., Kearney, D. J., & Simpson, T. L. (2019). Mindfulness-based cognitive therapy for the treatment of current depressive symptoms: a meta-analysis. Cognitive behaviour therapy, 48(6), 445–462. https://doi.org/10.1080/16506073.2018.1556330

 

Abstract

Mindfulness-based cognitive therapy (MBCT) appears to be a promising intervention for the prevention of relapse in major depressive disorder, but its efficacy in patients with current depressive symptoms is less clear. Randomized clinical trials of MBCT for adult patients with current depressive symptoms were included (k = 13, N = 1,046). Comparison conditions were coded based on whether they were intended to be therapeutic (specific active controls) or not (non-specific controls). MBCT was superior to non-specific controls at post-treatment (k = 10, d = 0.71, 95% CI [0.47, 0.96]), although not at longest follow-up (k = 2, d = 1.47, [−0.71, 3.65], mean follow-up = 5.70 months across all studies with follow-up). MBCT did not differ from other active therapies at post-treatment (k = 6, d = 0.002, [−0.43, 0.44]) and longest follow-up (k = 4, d = 0.26, [−0.24, 0.75]). There was some evidence that studies with higher methodological quality showed smaller effects at post-treatment, but no evidence that effects varied by inclusion criterion. The impact of publication bias appeared minimal. MBCT seems to be efficacious for samples with current depressive symptoms at post-treatment, although a limited number of studies tested the long-term effects of this therapy.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6687569/

 

Improve Mental Health and Blood Biomarker Levels with Meditation and Yoga

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Improve Mental Health and Blood Biomarker Levels with Meditation and Yoga

 

By John M. de Castro, Ph.D.

 

“The main purpose of meditation is to access, recognize and enhance the positive qualities of mind. The more we can do this, the less we need to rely on external situations for our happiness and the more we can rely on the natural, positive qualities of mind: love, contentment, well-being and peace.” – Trinlay Rinpoche

 

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 mental and physical 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. There is no other treatment or practice that has been shown to come anyway near the range of mindfulness’ positive benefits.

 

It is not known exactly how mindfulness training produces these benefits. It is possible that one mechanism is by altering blood bourn hormonal levels. In today’s Research News article “Inner Engineering Practices and Advanced 4-day Isha Yoga Retreat Are Associated with Cannabimimetic Effects with Increased Endocannabinoids and Short-Term and Sustained Improvement in Mental Health: A Prospective Observational Study of Meditators.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7293737/ ) Sadhasivam and colleagues recruited healthy adults and had them attend a 4-day intensive training in yoga and meditation. Before and after the training and 1 month later they were measured for mindfulness, happiness, anxiety, depression, and psychological well-being. They also drew blood before and after training and assayed it for the brain-derived neurotrophic factor (BDNF), and the biomarkers of Endocannabinoids, (anandamide, 2-arachidonoylglycerol (2-AG), 1-arachidonoylglycerol (1-AG), docosatetraenoylethanolamide (DEA), and oleoylethanolamide (OLA)).

 

They found that after the training there were significant decreases in anxiety and depression and significant increases in mindfulness, happiness, and psychological well-being. These changes were maintained at the 1-month follow-up. There were also significant increases in all of the blood biomarkers of Endocannabinoids and also brain-derived neurotrophic factor (BDNF).

 

It should be kept in mind that this was a pilot study that did not have a control, comparison, condition. So, the results might have been due to a number of confounding factors rather than the training itself. But previous controlled research has convincingly demonstrated that mindfulness training increases happiness, and psychological well-being and decreases anxiety and depression. So, these changes were likely due to the training.

 

There were also novel findings in the present study that Endocannabinoids and brain-derived neurotrophic factor (BDNF) were significantly increased by the training. These provide objective measures of the subjective reports of psychological improvements. Endocannabinoids in the blood are associated with positive mood states. BDNF is a neurotrophic factor that is thought to signal neuroplastic changes in the nervous system. Mindfulness training has been previously shown to produce neuroplastic changes in the brain. So, the increases in these biomarkers indicate that the training not only improves the psychological health of the participants but also alters the brain, perhaps making the improvements longer lasting. This suggests a potential mechanism for the ability of meditation and yoga to improve mood, by increasing hormones that improve mood.

 

So, improve mental health and blood biomarker levels with meditation and yoga.

 

“The more you practice invoking states of well-being, the more available they are. Use the following practice to teach your mind and body to experience joy in the moment. As you invite happiness into your life in this way, you will have more access to a joyful life.” – Yoga Journal

 

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

 

Sadhasivam, S., Alankar, S., Maturi, R., Vishnubhotla, R. V., Mudigonda, M., Pawale, D., Narayanan, S., Hariri, S., Ram, C., Chang, T., Renschler, J., Eckert, G., & Subramaniam, B. (2020). Inner Engineering Practices and Advanced 4-day Isha Yoga Retreat Are Associated with Cannabimimetic Effects with Increased Endocannabinoids and Short-Term and Sustained Improvement in Mental Health: A Prospective Observational Study of Meditators. Evidence-based complementary and alternative medicine : eCAM, 2020, 8438272. https://doi.org/10.1155/2020/8438272

 

Abstract

Background

Anxiety and depression are common in the modern world, and there is growing demand for alternative therapies such as meditation. Meditation can decrease perceived stress and increase general well-being, although the physiological mechanism is not well-characterized. Endocannabinoids (eCBs), lipid mediators associated with enhanced mood and reduced anxiety/depression, have not been previously studied as biomarkers of meditation effects. Our aim was to assess biomarkers (eCBs and brain-derived neurotrophic factor [BDNF]) and psychological parameters after a meditation retreat.

Methods

This was an observational pilot study of adults before and after the 4-day Isha Yoga Bhava Spandana Program retreat. Participants completed online surveys (before and after retreat, and 1 month later) to assess anxiety, depression, focus, well-being, and happiness through validated psychological scales. Voluntary blood sampling for biomarker studies was done before and within a day after the retreat. The biomarkers anandamide, 2-arachidonoylglycerol (2-AG), 1-arachidonoylglycerol (1-AG), docosatetraenoylethanolamide (DEA), oleoylethanolamide (OLA), and BDNF were evaluated. Primary outcomes were changes in psychological scales, as well as changes in eCBs and BDNF.

Results

Depression and anxiety scores decreased while focus, happiness, and positive well-being scores increased immediately after retreat from their baseline values (P < 0.001). All improvements were sustained 1 month after BSP. All major eCBs including anandamide, 2-AG, 1-AG, DEA, and BDNF increased after meditation by > 70% (P < 0.001). Increases of ≥20% in anandamide, 2-AG, 1-AG, and total AG levels after meditation from the baseline had weak correlations with changes in happiness and well-being.

Conclusions

A short meditation experience improved focus, happiness, and positive well-being and reduced depression and anxiety in participants for at least 1 month. Participants had increased blood eCBs and BDNF, suggesting a role for these biomarkers in the underlying mechanism of meditation. Meditation is a simple, organic, and effective way to improve well-being and reduce depression and anxiety.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7293737/