Reduce Anxiety in Women Undergoing Fertility Treatment with Yoga

January 26, 2021 psyjdc Leave a comment

By John M. de Castro, Ph.D.

“yoga is a relaxing activity. And there are some researched benefits regarding yoga, infertility, and the exercise’s ability to help couples release mental stress and physical tension.” – Ashley Marcin

Infertility is primarily a medical condition due to physiological problems. It is quite common. It is estimated that in the U.S. 6.7 million women, about 10% of the population of women 15-44, have an impaired ability to get pregnant or carry a baby to term and about 6% are infertile. Infertility can be more than just a medical issue. It can be an emotional crisis for many couples, especially for the women. Couples attending a fertility clinic reported that infertility was the most upsetting experience of their lives.

Women with infertility reported feeling as anxious or depressed as those diagnosed with cancer, hypertension, or recovering from a heart attack. In addition, infertility can markedly impact the couple’s relationship, straining their emotional connection and interactions and the prescribed treatments can take the spontaneity and joy from lovemaking making it strained and mechanical. The stress of infertility and engaging in infertility treatments may exacerbate the problem. Since mindfulness training has been shown to reduce depression, anxiety, and stress it is reasonable to believe that mind-body training may be helpful in reducing the distress in women with fertility issues. Yoga is both a mindfulness practice and an exercise that has been studied for its benefits for women undergoing fertility treatments.

In today’s Research News article “Effect of Yoga on Psychological Distress among Women Receiving Treatment for Infertility.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7336944/ ) Dumbala and colleagues review and summarize the published research studies on the effectiveness of yoga practice for the relief of the psychological symptoms produced by infertility.

They identified 3 published research studies all of which found that yoga practice reduced anxiety levels in women being treated for infertility. They also report that the research found that yoga improved the quality of life and reduced depression levels in these women. It has previously been shown that yoga practice reduces anxiety and depression and improves quality of life in a wide variety of healthy and ill individuals. The present review demonstrates that these benefits also extend to women being treated for infertility. The review and the included studies did not study whether yoga increased the likelihood of conception. But improving the psychological state of these women could only be helpful.

So, reduce anxiety in women undergoing fertility treatment with yoga.

“Yoga also offers a safe space for us to work through challenge and build resilience. It allows us to sit with discomfort by challenging us to hold a pose longer than we’d like, knowing it’s temporary. This is a valuable skill, not only for the fertility process, but it also helps prepare us for birth and parenthood (which combine discomfort, joy, and everything in between!)” – Kate Potvin

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

Dumbala, S., Bhargav, H., Satyanarayana, V., Arasappa, R., Varambally, S., Desai, G., & Bangalore, G. N. (2020). Effect of Yoga on Psychological Distress among Women Receiving Treatment for Infertility. International journal of yoga, 13(2), 115–119. https://doi.org/10.4103/ijoy.IJOY_34_19

Abstract

Background:

Infertility among women has been associated with significant psychological distress, anxiety, and depression. yoga therapy has been found to be useful in the management of anxiety, depression and psychological distress.

Aim:

To review studies on the effectiveness of yoga in reducing psychological distress and improving clinical outcomes among women receiving treatment for infertility.

Methodology:

PubMed, ScienceDirect, and Google Scholar databases were searched for studies using the following inclusion criteria: studies published in English, those published between 2000 and 2018, published in peer-reviewed journals, and those with Yoga as an intervention. Review articles, studies without any yoga interventions for infertility, and male infertility were excluded. The keywords included for the literature search were: Yoga, Mindfulness, Relaxation technique, Stress, Distress, Anxiety, Infertility, In Vitro Fertilization (IVF), and Assisted Reproductive Technology (ART).

Results:

Three studies satisfied the selection criteria. Two studies involved Hatha yoga intervention and one study used structured yoga program. The variables assessed in these studies were: (1) anxiety, (2) depression, (3) emotional distress, and (4) fertility-related quality of life. All the studies reported an improvement in the anxiety scores after yoga intervention.

Conclusion:

Yoga therapy may be potentially useful in improving anxiety scores among women suffering from infertility. More studies are needed in this area to establish role of yoga as an adjuvant during the treatment of infertility.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7336944/

Manage Symptoms in Cancer Survivors with Yoga

January 25, 2021 psyjdc Leave a comment

Manage Symptoms in Cancer Survivors with Yoga

By John M. de Castro, Ph.D.

“when it’s used alongside conventional medical treatment, yoga may help relieve some of the symptoms linked to cancer.” – American Cancer Society

Because of great advances in treatment, many patients today are surviving cancer. But cancer survivors frequently suffer from anxiety, depression, mood disturbance, post-traumatic stress disorder (PTSD), sleep disturbance, fatigue, sexual dysfunction, loss of personal control, impaired quality of life, and psychiatric symptoms which have been found to persist even ten years after remission. Also, cancer survivors can have to deal with a heightened fear of reoccurrence. This is particularly true with metastatic cancer. So, safe and effective treatments for the symptoms in cancer and the physical and psychological effects of the treatments are needed.

Mindfulness training has been shown to help with general cancer recovery . Yoga is both an exercise and a mindfulness practice that has also been shown to be helpful with the residual symptoms in cancer survivors, the psychological and physical ability to deal with cancer treatment and improves sleep. So, it’s reasonable to review what has been learned about the benefits of yoga practice to improve the residual symptoms of patients who have survived cancer.

In today’s Research News article “Yoga for symptom management in oncology: A review of the evidence base and future directions for research.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6541520/ ) Danhauer and colleagues review and summarize the published randomized controlled studies of the effectiveness of yoga practice for the treatment of the symptoms of cancer survivors. They identified 29 published randomized controlled trials, 13 conducted during treatment, 12 after treatment, and 4 both before and after.

They report that the published research found that yoga during treatment for cancer significantly improved the patient’s quality of life, including physical, emotional social, and cognitive quality of life. They also report that yoga significantly reduced fatigue, distress, perceived stress, and biomarkers of stress and inflammation. Yoga after treatment completion was found to significantly reduce fatigue and sleep disturbance and improve quality of life. There were no serious adverse events resulting from yoga practice reported.

The published research then suggests that yoga practice is a safe and effective treatment both during and after cancer treatment for the relief of the patients’ residual physical and psychological symptoms. Yoga practice is a complex of practices that includes postures, breath control, and meditation. It has not been clearly established which of these components or which combination of components are required for the benefits. So, conclusions cannot be made regarding mechanisms of action by which yoga produces its benefits. But it can be concluded that yoga practice is very beneficial for cancer sufferers.

So, manage symptoms in cancer survivors with yoga.

“yoga can combat fatigue and improve strength and range of motion for patients undergoing cancer treatment,” – Dr. Maggie DiNome

CMCS – Center for Mindfulness and Contemplative Studies

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

Study Summary

Danhauer, S. C., Addington, E. L., Cohen, L., Sohl, S. J., Van Puymbroeck, M., Albinati, N. K., & Culos-Reed, S. N. (2019). Yoga for symptom management in oncology: A review of the evidence base and future directions for research. Cancer, 125(12), 1979–1989. https://doi.org/10.1002/cncr.31979

Abstract

As yoga is increasingly recognized as a complementary approach to cancer symptom management, patients/survivors and providers need to understand its potential benefits and limitations both during and after treatment. We reviewed randomized controlled trials (RCTs) of yoga conducted at these points in the cancer continuum (N=29; n=13 during treatment, n=12 post-treatment, n=4 with mixed samples). Findings both during and after treatment demonstrated efficacy of yoga to improve overall quality of life (QOL), with improvement in subdomains of QOL varying across studies. Fatigue was the most commonly measured outcome, and most RCTs conducted during or after cancer treatment reported improvements in fatigue. Results additionally suggest that yoga can improve stress/distress during treatment and post-treatment disturbances in sleep and cognition. A number of RCTs showed evidence that yoga may improve biomarkers of stress, inflammation, and immune function. Outcomes with limited or mixed findings (e.g., anxiety, depression, pain, cancer-specific symptoms such as lymphedema, positive psychological outcomes such as benefit-finding and life satisfaction) warrant further study. Important future directions for yoga research in oncology include: enrolling participants with cancer types other than breast, standardizing self-report assessments, increasing use of active control groups and objective measures, and addressing the heterogeneity of yoga interventions, which vary in type, key components (movement, meditation, breathing), dose, and delivery mode.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6541520/

Reduce Heart Arrhythmia with Yoga

January 23, 2021 psyjdc Leave a comment

Reduce Heart Arrhythmia with Yoga

By John M. de Castro, Ph.D.

“the practice of yoga is good for overall heart health, and especially beneficial for afib patients. Yoga can help reduce the number of episodes, lower blood pressure, and alleviate some of the anxiety and depression that may go along with having the condition.” – Midwest Health

Cardiovascular disease is the number one killer, claiming more lives than all forms of cancer combined. Lifestyle changes have proved to be quite effective in reducing the risk of cardiovascular disease. These include quitting smoking, weight reduction, improved diet, physical activity, and reducing stresses. Contemplative practices, such as meditation, tai chi, and yoga, have also been shown to be helpful for heart health. These practices have also been shown to be helpful for producing the kinds of other lifestyle changes needed such as smoking cessation, weight reduction and stress reduction. Yoga is a mindfulness practice that has been shown to improve physical well-being and cardiovascular health.

“An arrhythmia is a problem with the rate or rhythm of the heartbeat. During an arrhythmia, the heart can beat too fast, too slowly, or with an irregular rhythm. When a heart beats too fast, the condition is called tachycardia. When a heart beats too slowly, the condition is called bradycardia.” (NIH). Arrythmias if untreated could lead to heart failure, stroke, cardiac arrest and sudden infant death. So, it is very important to identify treatments for arrhythmias. Research on the ability of yoga practice to treat arrhythmias has been accumulating, So, it makes sense to step back and review what has been learned on the ability of yoga to treat heart arrhythmia.

In today’s Research News article “Impact of Yoga on Cardiac Autonomic Function and Arrhythmias.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533135/ ) Akella and colleagues review and summarized the published research on the effects of yoga practice on heart arrhythmia and its symptoms.

They report that the published research studies found that practicing yoga reduces heart arrhythmias. It reduces resting blood pressure and heart rate in these patients and reduces atrial fibrillation, ventricular arrhythmia and syncope. They further report that the published research suggests that these benefits results from yoga practice producing an increase in vagal tone and a reduction in fluctuations in the autonomic nervous system.

The autonomic nervous system is responsible for controlling the physiology of the body including the cardiovascular system. The sympathetic division of the autonomic nervous system is the component that oversees activation, including increases in heart rate and blood pressure while the parasympathetic division, controlled through the vagus nerve, oversees relaxation including decreases in heart rate and blood pressure. The increase in vagal tone observed in the yoga practitioners indicates an increase in the parasympathetic, relaxation, responses. The reduction in fluctuation in the autonomic nervous system indicates that there is less variation over time in the physiological systems, fewer wild swings in heart rate and blood pressure. In this way, yoga practice appears to improve cardiovascular function and thereby reduce arrhythmias. Needless to say that this is very beneficial for the health and even survival of these patients.

So, reduce heart arrhythmia with yoga.

“Yoga may improve quality of life in patients with paroxysmal AFib because it gives them a method to gain some self-control over their symptoms instead of feeling helpless,” – Maria Wahlström

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

Akella, K., Kanuri, S. H., Murtaza, G., G Della Rocca, D., Kodwani, N., K Turagam, M., Shenthar, J., Padmanabhan, D., Basu Ray, I., Natale, A., Gopinathannair, R., & Lakkireddy, D. (2020). Impact of Yoga on Cardiac Autonomic Function and Arrhythmias. Journal of atrial fibrillation, 13(1), 2408. https://doi.org/10.4022/jafib.2408

Abstract

With the expanding integration of complementary and alternative medicine (CAM) practices in conjunction with modern medicine, yoga has quickly risen to being one of the most common CAM practices across the world. Despite widespread use of yoga, limited studies are available, particularly in the setting of dysrhythmia. Preliminary studies demonstrate promising results from integration of yoga as an adjunct to medical therapy for management of dysrhythmias. In this review, we discuss the role of autonomic nervous system in cardiac arrhythmia,interaction of yoga with autonomic tone and its subsequent impact on these disease states. The role of yoga in specific disease states, and potential future direction for studies assessing the role of yoga in dysrhythmia.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533135/

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Reduce Blood Pressure with Tai Chi

January 22, 2021 psyjdc Leave a comment

Reduce Blood Pressure with Tai Chi

By John M. de Castro, Ph.D.

“As is true for meditation and deep breathing exercises, tai chi may help lower blood pressure. . . It’s not as much as you’d see from taking medication, but it’s similar in magnitude to other lifestyle interventions, such as doing modest amounts of exercise and consuming less sodium.” – Harvard Health

High Blood Pressure (Hypertension) is an insidious disease because there are no overt symptoms. The individual feels fine. But it can be deadly as more than 360,000 American deaths, roughly 1,000 deaths each day, had high blood pressure as a primary or contributing cause. In addition, hypertension markedly increases the risk heart attack, stroke, heart failure, and kidney disease. It is also a very common disorder with about 70 million American adults (29%) having high blood pressure and only about half (52%) of people with high blood pressure have their condition under control. Treatment frequently includes antihypertensive drugs. But these medications often have adverse side effects. So, patients feel lousy when taking the drugs, but fine when they’re not. So, compliance is a major issue with many patients not taking the drugs regularly or stopping entirely.

Obviously, there is a need for alternatives to drugs for reducing blood pressure. Mindfulness practices have been shown to aid in controlling hypertension. Tai Chi is ancient mindfulness practice involving slow prescribed movements. Since Tai Chi is both a mindfulness practice and an exercise, it is particularly acceptable and effective methods to improve cardiovascular health. The research has been accumulating. So, it makes sense to step back and summarize what has been learned.

In today’s Research News article “Meta-Analysis of Randomized Controlled Trials of the Effects of Tai Chi on Blood Pressure.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7563036/ ) Dong and colleagues review, summarize, and perform a meta-analysis of the ability of Tai Chi practice to reduce blood pressure in both normal and hypertensive patients. They identified 24 published controlled trials.

They report that the published research studies found that Tai Chi practice significantly reduced both systolic and diastolic blood pressure in both hypertensive and normal blood pressure participants. But the improvements observed with Tai Chi practice were no greater than those found with other aerobic exercises. The published research studies then demonstrate that Tai Chi practice reduces blood pressure in both normal and hypertensive patients. But is no better than other aerobic exercises.

Thus, exercise in general including Tai Chi practice is good for cardiovascular health. Tai Chi practice, though, has a number of advantages. It is gentle and completely safe, can be used with the elderly and sickly, is inexpensive to administer, can be performed in groups or alone, at home or in a facility or even public park, and can be quickly learned. In addition, it can also be practiced in social groups without professional supervision. This can make it fun, improving the likelihood of long-term engagement in the practice. Hence, Tai Chi practice may be better for cardiovascular health than other exercises because it is more likely to be engaged in and maintained.

So, reduce blood pressure with Tai Chi.

“Tai chi may be just as effective as popular methods for lowering blood pressure, such as weight loss and lowered sodium intake.” – Abbott

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

Dong, X., Ding, M., & Yi, X. (2020). Meta-Analysis of Randomized Controlled Trials of the Effects of Tai Chi on Blood Pressure. Evidence-based Complementary and Alternative Medicine : eCAM, 2020, 8503047. https://doi.org/10.1155/2020/8503047

Abstract

Objectives

The purpose of this study was to investigate the influences of Tai Chi on blood pressure (BP) using the meta-analysis.

Methods

This paper used 6 e-resource databases, and randomized controlled trials on the role of Tai Chi on blood pressure were retrieved. Besides, the meta-analysis was conducted according to the guidelines of the Moose-recommendations and applied with Review Manager 5.3, and the risk of bias assessment was performed with the Cochrane Collaboration’s tool. The inclusion, data extraction, and risk of bias assessment were independently finished by two researchers.

Results

There are 24 trials meeting the criteria of inclusion and the results were reviewed. The meta-analysis indicates that, compared with no exercise, Tai Chi had the influence of lowering systolic blood pressure (mean difference = −6.07, 95%CI (−8.75, −3.39), P < 0.00001) and diastolic blood pressure (mean difference MD = −3.83, 95%CI (−4.97, −2.69), P < 0.00001). No significant discrepancies in all outcomes between Tai Chi and other aerobic exercises were discovered.

Conclusion

Tai Chi can significantly reduce systolic and diastolic pressure than inactivity. However, Tai Chi does not show advantages in reducing blood pressure compared to other aerobic exercises.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7563036/

Improve Mindfulness’ Benefits for Cancer Survivors with Smart-Messaging

January 21, 2021 psyjdc Leave a comment

Improve Mindfulness’ Benefits for Cancer Survivors with Smart-Messaging

By John M. de Castro, Ph.D.

“Cancer is a traumatic event that changes a person’s life. Utilizing mindfulness tools can provide peace and hope. Practicing mindfulness on a daily basis can assist with long term effects of happiness and positivity.” – Erin Murphy-Wilczek

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. Mindfulness-Based Cognitive Therapy (MBCT) consists of mindfulness training and Cognitive Behavioral Therapy (CBT). During therapy the patient is trained to investigate and alter aberrant thought patterns underlying their reactions to cancer. MBCT has been found to help relieve the symptoms of cancer survivors. It makes sense to explore ways to improve the effectiveness of MBCT for cancer patients.

In today’s Research News article “Using smart-messaging to enhance mindfulness-based cognitive therapy for cancer patients: A mixed methods proof of concept evaluation.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7004102/ ) Wells and colleagues evaluated whether providing text message reminders could enhance the effectiveness of Mindfulness-Based Cognitive Therapy (MBCT) for the relief of anxiety and depression in cancer patients. They recruited adult cancer patients with mild to moderate anxiety and/or depression and provided them with 8 weekly sessions of MBCT along with 40 minutes daily home practice. The patients could refuse messaging or opt to receive text messages 3 times per week reminding them of their home practice and could request up to 9 more messages per week. They were measured before and after each session and 1 month after the completion of the training for depression, anxiety, and general mental health.

They found that 87% of the patients receiving smart messaging completed the 8-week Mindfulness-Based Cognitive Therapy (MBCT) program while only 38% of the non-messaging patients completed the MBCT program. Both groups had significant reductions in anxiety and depression that were maintained 1 month after treatment. But the smart messaging group had significantly greater reductions in depression.

This is a proof of concept study which demonstrated that smart messaging could be effectively used in conjunction with Mindfulness-Based Cognitive Therapy (MBCT). The results, though, need to be interpreted with great caution. The patients decided whether to receive the messages or not and very different patients might have opted in compared those that refused the messaging. These differences in the groups could account for the observed differences in participation and depression. But this study establishes that this smart messaging method is feasible with cancer patients with suggestions of improved impact of the therapy. A randomized controlled trial is now needed.

So, improve mindfulness’ benefits for cancer survivors with smart-messaging.

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

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

Wells, C., Malins, S., Clarke, S., Skorodzien, I., Biswas, S., Sweeney, T., Moghaddam, N., & Levene, J. (2020). Using smart-messaging to enhance mindfulness-based cognitive therapy for cancer patients: A mixed methods proof of concept evaluation. Psycho-oncology, 29(1), 212–219. https://doi.org/10.1002/pon.5256

Abstract

Objective

Depression and anxiety lead to reduced treatment adherence, poorer quality of life, and increased care costs amongst cancer patients. Mindfulness‐based cognitive therapy (MBCT) is an effective treatment, but dropout reduces potential benefits. Smart‐message reminders can prevent dropout and improve effectiveness. However, smart‐messaging is untested for MBCT in cancer. This study evaluates smart‐messaging to reduce dropout and improve effectiveness in MBCT for cancer patients with depression or anxiety.

Methods

Fifty‐one cancer patients attending MBCT in a psycho‐oncology service were offered a smart‐messaging intervention, which reminded them of prescribed between‐session activities. Thirty patients accepted smart‐messaging and 21 did not. Assessments of depression and anxiety were taken at baseline, session‐by‐session, and one‐month follow‐up. Logistic regression and multilevel modelling compared the groups on treatment completion and clinical effectiveness. Fifteen post‐treatment patient interviews explored smart‐messaging use.

Results

The odds of programme completion were eight times greater for patients using smart‐messaging compared with non‐users, controlling for age, gender, baseline depression, and baseline anxiety (OR = 7.79, 95% CI 1.75 to 34.58, p = .007). Smart‐messaging users also reported greater improvement in depression over the programme (B = ‐2.33, SEB = .78, p = .004) when controlling for baseline severity, change over time, age, and number of sessions attended. There was no difference between groups in anxiety improvement (B = ‐1.46, SEB = .86, p = .097). In interviews, smart‐messaging was described as a motivating reminder and source of personal connection.

Conclusions

Smart‐messaging may be an easily integrated telehealth intervention to improve MBCT for cancer patients.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7004102/

Change the Brain to Reduce Anxiety with Mindfulness

January 20, 2021 psyjdc Leave a comment

Change the Brain to Reduce Anxiety with Mindfulness

By John M. de Castro, Ph.D.

“Mindfulness can enhance our ability to remember this new, less-fearful reaction, and break the anxiety habit.” It’s a tool that interrupts those old, fear-inducing memories, and creates new, less threatening associations in the mind.” – Nate Klemp

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. There are a number of ways that meditation practices produce these benefits, including changes to the brain and physiology. The nervous system is a dynamic entity, constantly changing and adapting to the environment. It will change size, activity, and connectivity in response to experience. These changes in the brain are called neuroplasticity. Over the last decade neuroscience has been studying the effects of contemplative practices on the brain and has identified neuroplastic changes in widespread areas. In other words, meditation practice appears to mold and change the brain, producing psychological, physical, and spiritual benefits.

In today’s Research News article “). Hippocampal circuits underlie improvements in self-reported anxiety following mindfulness training.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7507558/ ) Sevinc and colleagues recruited healthy adults and randomly assigned them to receive weekly 2-hour sessions of either stress management education or Mindfulness-Based Stress Reduction (MBSR) along with 40-minutes of daily home practice. The stress management education consisted of discussion of sources of stress and light exercise. MBSR consisted of discussion, meditation, body scan, and yoga practices. They were measured before and after training for perceived stress, mindfulness, and anxiety.

All participants underwent classical fear conditioning with 2 different light colors presented just prior to an irritating shock to the finger and a third color light not followed by shock. The conditioning was then extinguished for one light color but not the other by repeated presentations of the light without shock. After training the participants underwent brain scanning focused on the subfields of the hippocampus with functional Magnetic Resonance Imaging (fMRI). The size of the hippocampal subfields was measured along with the connectivity between the hippocampus and other brain areas while the participants were shown the different colored lights used in the fear conditioning.

They found that after Mindfulness-Based Stress Reduction (MBSR) there was an increase in the volume of the hippocampal subfield of the subiculum. They also found a decrease in the connectivity of the hippocampus with the occipital cortex during presentation of the extinguished fear conditioning lights. In addition, they found that the greater the increase in volume of the subiculum, the greater the decrease in anxiety levels after MBSR.

The subiculum has been implicated in memory consolidation and retrieval. So, the increased volume detected after Mindfulness-Based Stress Reduction (MBSR) suggests that MBSR improves the memory process. Indeed, mindfulness training has previously been shown to improve memory processes. The decrease in hippocampal connectivity during extinction recall after MBSR training suggests that the individual may be better able to ignore previously associated fear stimuli. This could well underlie a reduction in anxiety by not responding to fear stimuli that are no longer associated with frightening circumstances. This may be a mechanism that, at least in part, underlies the ability of mindfulness training to improve post-traumatic stress disorder (PTSD). Regardless, the results suggest that mindfulness training alters the brain in such a way to reduce anxiety.

So, change the brain to reduce anxiety with mindfulness.

“In mindfulness practice . . . you have an opportunity—the mental time and space, if you will—to see more elements of the story, a richer picture. “You may see more clearly as you anticipate a difficult encounter what the underlying emotion is that’s triggered and how it’s showing up in your body.” – Barry Boyce

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

Sevinc, G., Greenberg, J., Hölzel, B. K., Gard, T., Calahan, T., Brunsch, V., Hashmi, J. A., Vangel, M., Orr, S. P., Milad, M. R., & Lazar, S. W. (2020). Hippocampal circuits underlie improvements in self-reported anxiety following mindfulness training. Brain and behavior, 10(9), e01766. Advance online publication. https://doi.org/10.1002/brb3.1766

Abstract

Introduction

Methods

Here, we examine the role of structural changes in hippocampal subfields following mindfulness training in a randomized controlled longitudinal study using a two‐day fear‐conditioning and extinction protocol.

Results

We demonstrate an association between mindfulness training‐related increases in subiculum and decreased hippocampal connectivity to lateral occipital regions during contextual retrieval of extinguished fear. Further, we demonstrate an association between decreased connectivity and decreases in self‐reported anxiety following mindfulness training.

Conclusions

The results highlight the role of the subiculum in gating interactions with contextual stimuli during memory retrieval and, also, the mechanisms through which mindfulness training may foster resilience.

Abstract

Mindfulness meditation has successfully been applied to cultivate skills in self‐regulation of emotion, as it employs the unbiased present moment awareness of experience. This heightened attention to and awareness of sensory experience has been postulated to create an optimal therapeutic exposure condition and thereby improve extinction learning. Here, we examine the role of structural changes in hippocampal subfields and further demonstrate an association between mindfulness training‐related increases in subiculum and decreased hippocampal connectivity to lateral occipital regions during contextual retrieval of extinguished fear. Further, we demonstrate an association between decreased connectivity and decreases in self‐reported anxiety following mindfulness training. These results highlight the role of the subiculum in gating interactions with contextual stimuli during memory retrieval and, also, the mechanisms through which mindfulness training fosters resilience.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7507558/

Mindfulness-Based Forest Therapy Programs Promote Well-Being in Middle-Aged Women

January 19, 2021 psyjdc Leave a comment

Mindfulness-Based Forest Therapy Programs Promote Well-Being in Middle-Aged Women

By John M. de Castro, Ph.D.

“Thousands of tired, nerve-shaken, over-civilized people are beginning to find out that going to the mountains is going home. Wilderness is a necessity.” John Muir

Modern living is stressful, perhaps, in part because it has divorced us from the natural world that our species was immersed in throughout its evolutionary history. Modern environments may be damaging to our health and well-being simply because the species did not evolve to cope with them. This suggests that returning to nature, at least occasionally, may be beneficial. Indeed, researchers are beginning to study nature walks or what the Japanese call “Forest Bathing” and their effects on our mental and physical health.

Mindfulness practices have been found routinely to reduce the psychological and physiological responses to stress. People have long reported that walking in nature elevates their mood. It appears intuitively obvious that if it occurred in a beautiful natural place, it would greatly lift the spirits. But there is little systematic research regarding these effects. It’s possible that being in nature might improve mental and physical well-being.

In today’s Research News article “Effects of Forest Therapy on Health Promotion among Middle-Aged Women: Focusing on Physiological Indicators.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7344639/ ) Park and colleagues recruited middle aged women (40-64 years) and provided them with a 3-day program of meditation, yoga, body scan, and walking in the environment. The participants experienced the program twice, once in a forested environment and once in a city environment in counterbalanced order.

Before and after each program blood was drawn and assayed for serotonin and vitamin D levels. They found that after the forest program but not the urban program there was a significant increase in serotonin levels in the blood while after the urban program but not the forest program there was a significant decrease in vitamin D levels.

Low serotonin levels are associated with negative mental health including depression and anxiety, while high serotonin levels are associated with positive mental health and happiness. Hence the results suggest that participating in mindfulness training in a forested environment improves mental health in middle aged women while participating in the same program in an urban setting does not. On the other hand, vitamin D levels are associated with immune function which when low makes the individual more susceptible to disease. Hence, lower vitamin D levels may be considered an indicator of poorer physical health. Participating in mindfulness training in an urban environment was associated with lower vitamin D levels while participating in the forest environment was not.

These results suggest that forested environments are conducive to better mental health while urban environments make the individua more susceptible to disease. It has been previously established that natural environments improve mental health, including improvements in psychological, social, and physical well-being. The current findings add to this developing body of research suggesting that “Forest Bathing” improves well-being.

So, mindfulness-based forest therapy programs promote well-being in middle-aged women.

“There is a robust body of scientific literature on the health benefits of investing time under the canopy of a living forest.” – Ian Barnyard

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

Park, B. J., Shin, C. S., Shin, W. S., Chung, C. Y., Lee, S. H., Kim, D. J., Kim, Y. H., & Park, C. E. (2020). Effects of Forest Therapy on Health Promotion among Middle-Aged Women: Focusing on Physiological Indicators. International journal of environmental research and public health, 17(12), 4348. https://doi.org/10.3390/ijerph17124348

Abstract

Women experience more stress in middle age than in other life stages, and health in middle age is vital, because it influences the quality of life in old age. In this study, the effects of a forest therapy program on physiological changes in 53 middle-aged women (divided into two groups) who lived in the city were examined. One group participated in a three-day program in the forest, followed by three days in the city; the other group participated in a three-day program in the city, followed by three days in the forest. Forest experiments were conducted in a “healing forest,” and urban experiments were conducted near a university campus. Blood tests were performed to evaluate the physiological effects of forest therapy. Differences in serotonin levels and vitamin D levels were verified before and after the forest (experimental group) and urban (control group) programs through paired t-tests. Statistically significant increases in serotonin levels were noted for participants in the forest program; vitamin D levels also increased, but not by statistically significant values. The findings of this study verify that forest therapy programs promote health among middle-aged women, and may prevent disease and improve quality of life.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7344639/

Mindfulness Improves Breast Cancer Symptoms in Women with Particular Genetic Polymorphisms

January 16, 2021 psyjdc Leave a comment

Mindfulness Improves Breast Cancer Symptoms in Women with Particular Genetic Polymorphisms

By John M. de Castro, Ph.D.

“mindfulness-based stress reduction can be effective in alleviating anxiety and depression, decreasing long-term emotional and physical side effects of treatments and improving the quality of sleep in breast cancer patients.” – BCRF

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 of reoccurrence, and anxiety and depression. The genes are known to be highly involved in the development of cancer and mindfulness training has been shown to alter the genes. The genes differ considerably between different individuals. It is possible that mindfulness training may improve cancer symptoms in patients with particular genetic polymorphisms. Identifying these polymorphisms could then help in identifying patients who would respond best to mindfulness training.

In today’s Research News article “Translational genomic research: the role of genetic polymorphisms in MBSR program among breast cancer survivors (MBSR[BC]).” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7184864/ ) Park and colleagues recruited adult women who were at least 2 weeks since the end of treatment for breast cancer and randomly assigned them to a usual care wait-list control condition or to receive 6 weekly 2-hour sessions of Mindfulness-Based Stress Reduction (MBSR) program. The program consists of discussion, meditation practice, body scan, and yoga along with daily home practice. They were measured before and after training and 6 weeks later for anxiety, depression, perceived stress, fatigue, pain, and quality of life.

At baseline blood was drawn for genetic analysis. They assayed the blood for 10 single-nucleotide polymorphisms (SNPs) that had been shown in the past to be associated with the symptoms of women recovering from breast cancer. They found that 3 SNPs, rs4680 in COMT, rs6314 in HTR2A, and rs429358 in APOE were associated with improvements in symptoms produced by the Mindfulness-Based Stress Reduction (MBSR) program. The symptom improvements associated with these SNPs were depression, fatigue, pain, and quality of life.

Mindfulness training has been shown to improve the residual symptoms present in women recovering from breast cancer. The present results suggest that the effectiveness of mindfulness training in improving these symptoms is different for women with different genetic profiles. These findings may prove useful in tailoring treatment for the women to maximize its impact. Women with single-nucleotide polymorphisms (SNPs), rs4680 in COMT, rs6314 in HTR2A, and rs429358 in APOE would be good candidates for treatment with Mindfulness-Based Stress Reduction (MBSR). Women without these SNPs may be better treated with other treatments.

So, mindfulness improves breast cancer symptoms in women with particular genetic polymorphisms.

“When used in a cancer setting, mindfulness can help patients cope with their disease and its treatment.” – Carrie Ernhout

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

Park, J. Y., Lengacher, C. A., Reich, R. R., Alinat, C. B., Ramesar, S., Le, A., Paterson, C. L., Pleasant, M. L., Park, H. Y., Kiluk, J., Han, H., Ismail-Khan, R., & Kip, K. E. (2019). Translational genomic research: the role of genetic polymorphisms in MBSR program among breast cancer survivors (MBSR[BC]). Translational behavioral medicine, 9(4), 693–702. https://doi.org/10.1093/tbm/iby061

Abstract

Genetic variations of breast cancer survivors (BCS) may contribute to level of residual symptoms, such as depression, stress, fatigue, and cognitive impairment. The objective of this study was to investigate whether particular single-nucleotide polymorphisms (SNPs) moderated symptom improvement resulting from the Mindfulness-Based Stress Reduction for Breast Cancer (MBSR[BC]) program. An overarching goal of personalized medicine is to identify individuals as risk for disease and tailor interventions based on genetic profiles of patients with diseases including cancer. BCS were recruited from Moffitt Cancer Center and University of South Florida’s Breast Health Program and were randomized to either the 6-week MBSR(BC) program (n = 92) or Usual Care (n = 93). Measures of symptoms, demographic, and clinical history data were attained at baseline, 6 weeks, and 12 weeks. A total of 10 SNPs from eight genes known to be related to these symptoms were studied using genomic DNA extracted from blood. Our results were examined for effect sizes, consistency, and statistical significance (p < .05). Three SNPs (rs4680 in COMT, rs6314 in HTR2A, and rs429358 in APOE) emerged as having the strongest (though relatively weak) and most consistent effects in moderating the impact of the MBSR program on symptom outcomes. Although effects were generally weak, with only one effect withstanding multiple comparisons correction for statistical significance, this translational behavioral research may help start the identification of genetic profiles that moderate the impact of MBSR(BC). The ultimate goal of this study is the development of personalized treatment programs tailored to the genetic profile of each patient.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7184864/

Improve the Health and Well-Being of Patients with Functional Dyspepsia with Mindfulness

January 15, 2021 psyjdc Leave a comment

Improve the Health and Well-Being of Patients with Functional Dyspepsia with Mindfulness

By John M. de Castro, Ph.D.

“mindfulness-based cognitive therapy reduces symptoms of functional dyspepsia and increases quality of life of the patients.” – Sobhan Pur Nik Dast

Functional Dyspepsia involves abdominal pain. Bloating, and nausea without a clear physical cause. It is often accompanied with anxiety. It is one of the most common digestive problems and affects 10% to 20% of the population. There is no cure. The symptoms are most frequently treated with over-the-counter medications such as antacids or anti-gas medications or even antidepressants. Stress is known to exacerbate dyspepsia. So, lifestyle changes are often recommended to reduce stress.

Mindfulness trainings have been shown to improve the physiological and psychological responses to stress and to reduce anxiety. They have also been shown to improve other digestive disorders such as irritable bowel syndrome (IBS). So, it is reasonable to investigate whether mindfulness training might be effective for functional dyspepsia. Dialectical Behavior Therapy (DBT) is a mindfulness-based therapy that focuses 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. It is not known if functional dyspepsia can be effectively treated with DBT.

In today’s Research News article “Comparison of dialectical behavior therapy and anti-anxiety medication on anxiety and digestive symptoms in patients with functional dyspepsia.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7554546/ ) Tavakoli and colleagues recruited adults diagnosed with functional dyspepsia and continued them on antacid medication (pantoprazole ) and randomly assigned them to one of three groups, receiving either 8 weekly 2.5 hour sessions of Dialectical Behavior Therapy (DBT), an antianxiety medication (sertraline), or no further treatment. They were measured before and after treatment for dyspepsia symptom severity and anxiety.

They found that after treatment the group that received Dialectical Behavior Therapy (DBT) had the greatest significant reduction is dyspepsia symptom severity with the anti-anxiety medication group second and no significant improvement in the no-treatment group. They also found that after treatment the group that received anti-anxiety medication had the greatest significant reduction is dyspepsia symptom severity with the DBT group second and no significant improvement in the no-treatment group.

These are interesting results that suggest that Dialectical Behavior Therapy (DBT) is effective for the treatment of the symptoms of functional dyspepsia including anxiety. But anti-anxiety medication is better at reducing anxiety levels. Since the mindfulness training of DBT does not require drugs with significant side effects, it would appear to be the preferred treatment for functional dyspepsia.

The mechanism by which DBT improves functional dyspepsia were not studied. Functional dyspepsia, however, is thought to be produced or exacerbated by stress. Mindfulness training is known to reduce the physiological and psychological responses to stress. So, it is likely that DBT reduces stress effects thereby improving functional dyspepsia.

So, improve the health and well-being of patients with functional dyspepsia with mindfulness.

“Meditation works at all levels to aid the digestive process, making it one of the most effective natural remedies for indigestion.” – Beeja

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

Tavakoli, T., Hoseini, M., Tabatabaee, T., Rostami, Z., Mollaei, H., Bahrami, A., Ayati, S., & Bijari, B. (2020). Comparison of dialectical behavior therapy and anti-anxiety medication on anxiety and digestive symptoms in patients with functional dyspepsia. Journal of Research in Medical Sciences : The Official Journal of Isfahan University of Medical Sciences, 25, 59. https://doi.org/10.4103/jrms.JRMS_673_19

Abstract

Background:

Functional dyspepsia is a common chronic digestive disorder. The purpose of this study was to compare the effectiveness of dialectical behavior therapy and anti-anxiety medication in patients with functional dyspepsia.

Materials and Methods:

The present study was a randomized, controlled clinical trial with sixty patients who were suffering from functional dyspepsia that identified by the ROME III criteria. Patients were divided into three groups by using pre- and posttest design, including Group A (dialectal treatment and pantoprazole), Group B (anxiolytic drug treatment and pantoprazole), and Group C (no intervention, only pantoprazole were used). The Beck Anxiety Inventory and the patient assessment of Gastrointestinal Symptom Severity Index Questionnaire were completed by the patients after receiving the written consent. Finally, the data were analyzed using the Statistical Package for the Social Sciences software version 20.

Results:

There was a significant improvement in the severity of dyspepsia after intervention in all three groups. The greatest decrease in the severity of functional dyspepsia was observed in the dialectical behavioral therapy group as compared to the other groups (Group A: −15.4 ± 6.61, Group B: −3.85 ± 2.77, and Group C: −7.8 ± 4.02; P = 0.001). Furthermore, the Beck Anxiety Inventory scores were statistically significantly improved in all three groups (Group A: −5.75 ± 2.53, Group B: −7.3 ± 3.19, and Group C: −2.60 ± 1.5; P = 0.001). There was a positive correlation between the change in dyspepsia score and change in anxiety score across different intervention groups (r = 0.55; P < 0.001).

Conclusion:

Dialectical behavioral therapy can be effective in reducing anxiety and improving the dyspepsia symptoms in patients with functional dyspepsia compared to anti-anxiety medication or conventional therapy. Therefore, communication between the physicians and psychologists and psychiatrists can have positive effects on the treatment of these patients.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7554546/

Acceptance and Commitment Therapy is Effective in Treating Substance Use Disorders

January 14, 2021 psyjdc Leave a comment

Acceptance and Commitment Therapy is Effective in Treating Substance Use Disorders

By John M. de Castro, Ph.D.

“Mindfulness reminds us that in stillness we find the wisdom to become a human being instead of a human doing. . . Recovery is a journey, not a destination. Stillness opens our hearts and minds to the vast potential within us as we move through treatment.” – Beverly Conyers

Substance abuse is a major health and social problem. There are estimated 22.2 million people in the U.S. with substance dependence. It is estimated that worldwide there are nearly ¼ million deaths yearly as a result of illicit drug use which includes unintentional overdoses, suicides, HIV and AIDS, and trauma. Obviously, there is a need to find effective methods to prevent and treat substance abuse. There are a number of programs that are successful at stopping the drug abuse, including the classic 12-step program emblematic of Alcoholics Anonymous. Unfortunately, the majority of drug and/or alcohol abusers relapse and return to substance abuse.

Hence, it is important to find an effective method to treat substance abuse and prevent relapse but an effective treatment has been elusive. Most programs and therapies to treat addictions have poor success rates. Recently, mindfulness training has been found to be effective in treating addictions. Acceptance and Commitment Therapy (ACT) is a mindfulness-based psychotherapy technique that is employs many of the techniques of Cognitive Behavioral Therapy (CBT). ACT focuses on the individual’s thoughts, feelings, and behavior and how they interact to impact their psychological and physical well-being. It then works to change thinking to alter the interaction and produce greater life satisfaction. ACT employs mindfulness practices to increase awareness and develop an attitude of acceptance and compassion in the presence of painful thoughts and feelings. ACT teaches individuals to “just notice”, accept and embrace private experiences and focus on behavioral responses that produce more desirable outcomes.

The evidence has been accumulating on the effectiveness of Acceptance and Commitment Therapy (ACT) for the treatment of substance use disorders. So, it makes sense to step back and summarize what has been learned in the most recent studies. In today’s Research News article “The Use of Acceptance and Commitment Therapy in Substance Use Disorders: A Review of Literature.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7524566/ ) Osaji and colleagues review and summarize the published research on the effectiveness of ACT in treating patients with substance use disorders.

They identified 22 published research studies and report that the published research found that Acceptance and Commitment Therapy (ACT) was effective for the treatment of substance use disorders. They report that the research demonstrates that ACT is effective when used alone or in combination with other therapies. ACT successfully reduced substance use or produced discontinuation. It has been shown that various forms of mindfulness training are effective in treating addictions. The present findings simply extends this to ACT.

So, Acceptance and Commitment Therapy is effective in treating substance use disorders.

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

“mindfulness can play a very important role in substance abuse recovery: patients learn how to rethink the nature of stressful situations and stimuli that may otherwise trigger a harmful train of thought that leads to drinking or using. Prior to a mindfulness intervention, patients may have been oblivious to the various factors that start the chain reaction of negative thought and unhealthy behavior. Mindfulness treatment gives them the chance to examine those factors on a level playing field, in a calm, supportive and safe environment. In time, the triggers become less daunting and more manageable.” – Foundations Recovery Network

Study Summary

Osaji, J., Ojimba, C., & Ahmed, S. (2020). The Use of Acceptance and Commitment Therapy in Substance Use Disorders: A Review of Literature. Journal of Clinical Medicine Research, 12(10), 629–633. https://doi.org/10.14740/jocmr4311

Abstract

Background

Acceptance and commitment therapy (ACT) is a form of behavioral therapy that teaches people to learn to accept rather than avoid challenging situations in their lives. ACT has shown to be an intervention with great success in the reduction of various mental disorders and substance use disorders (SUDs). The core of ACT when used in SUD treatment is guiding people to accept the urges and symptoms associated with substance misuse (acceptance) and use psychological flexibility and value-based interventions to reduce those urges and the symptoms (commitment). The purpose of this study is to review the existing literature to examine the evidence on the use of ACT in the management of SUD.

Methods

A thorough search of four databases (CINAHL, PubMed.gov, PsycINFO and PsycNET) from 2011 to 2020 was conducted using search terms like ACT, ACT and SUD, ACT, and substance misuse. The articles retrieved were critically appraised using the Critically Appraised Topic (CAT) Checklist.

Results

Most of the studies showed that ACT was effective in the management of SUD showing significant evidence of a reduction in substance use or total discontinuation with subsequent abstinence.

Conclusions

The literature review concluded that success has been achieved using ACT either as monotherapy or in combination with other therapy in the treatment of individuals with SUD.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7524566/