Yoga

Reduce Inflammatory Markers and Blood Fat Levels with Yoga

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Reduce Inflammatory Markers and Blood Fat Levels with Yoga

 

By John M. de Castro, Ph.D.

 

“So far, the results suggest that different mind-body interventions may well all be working in a similar way. If your main purpose is to reduce inflammation to improve health. “it seems it really doesn’t matter which one you choose”. – Ivana Buric

 

The immune system is designed to protect the body from threats like stress, infection, injury, and toxic chemicals. One of its tools is the Inflammatory response. This response works quite well for short-term infections and injuries. But when inflammation is protracted and becomes chronic, it can itself become a threat to health. It can produce autoimmune diseases such as colitis, Chron’s disease, arthritis, heart disease, increased cancer risk, lung disease, sleep disruption, gum disease, decreased bone health, psoriasis, and depression.

 

Cardiovascular disease is the number one killer, claiming more lives than all forms of cancer combined. High blood fat levels are an important risk factor for cardiovascular disease. They increase the risk of a heart attack or stroke three-fold. The good news is that in general, diet, exercise, and weight loss can reduce the levels of fat circulating in the blood.

 

Of course, it is far better to prevent chronic inflammation and cardiovascular disease in the first place than to treat it later. Mind-body techniques such as yoga, Tai Chi and meditation have been shown to adaptively reduce the inflammatory response. Similarly, contemplative practices have also been shown to be helpful for heart health particularly those that are also exercises such as tai chi and yoga. Most of these results were obtained from treating diseased individuals. It is important to establish if yoga practice can be effective in preventing chronic inflammation and cardiovascular disease also in healthy individuals who are in potentially toxic environments.

 

In today’s Research News article “Effect of yoga training on inflammatory cytokines and C-reactive protein in employees of small-scale industries.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5561768/ ), Shete and colleagues recruited healthy adults who worked in manufacturing chemicals, paints, and steel; environments that are prone to producing inflammation. They were randomly assigned to either a wait-list control or to receive 3-minths of yoga practice, 6 days per week for 1 hour per day. The yoga practice consisted of stretching, postures, and breathing exercises. The participants were measured before and after training for blood levels of lipids including cholesterol, triglyceride, and HDL, LDL and VLDL, and blood levels of inflammatory markers, IL-6, TNF-α, and hs-CRP.

 

They found that in comparison to baseline and the wait-list control group, the group that practiced yoga had significantly improved levels of blood fats, including lower levels of cholesterol and Low Density Lipoprotein (LDL), and lower levels of the inflammatory markers Interleukin-6 (IL-6), and tumor necrosis factor (TNF-α). Hence, the results suggest that yoga practice produces significant reductions in inflammation and blood fat levels.

 

Conclusions from these results must be tempered as the control group did not have an active comparison such as aerobic exercise. So, it cannot be determined if exercise of yoga in particular was responsible for the improvements. But, the results clearly show that engaging in yoga practice can lower the levels of risk factors for chronic inflammation and cardiovascular disease even in workers who are employed in high risk occupations. This could improve health and well-being, and increase longevity.

 

So, reduce inflammatory markers and blood fat levels with yoga.

 

“new research . . . has demonstrated that individuals who are naturally mindful tend to have healthier hearts and a reduced risk of obesity. In the face of temptations to eat junk food and sit in front of the TV all day, they seem to have chosen a healthier path that we all could emulate.” – Adam Hoffman

 

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

 

Shete, S. U., Verma, A., Kulkarni, D. D., & Bhogal, R. S. (2017). Effect of yoga training on inflammatory cytokines and C-reactive protein in employees of small-scale industries. Journal of Education and Health Promotion, 6, 76. http://doi.org/10.4103/jehp.jehp_65_17

 

Abstract

OBJECTIVE:

The present study intends to see the effect of yoga practices on lipid profile, interleukin (IL)-6, tumor necrosis factor (TNF)-α, and high-sensitivity-C-reactive protein (hs-CRP) among apparently healthy adults exposed to occupational hazards.

MATERIALS AND METHODS:

In the present study, 48 participants aged 30–58 years (41.5 ± 5.2) who were exposed to occupational hazards were randomized into two groups, that is, experimental and wait-list control. All the participants were assessed for lipid profile, IL-6, TNF-α, and hs-CRP at the baseline and after completion of 3 months of yoga training intervention. The experimental group underwent yoga training intervention for 1 h for 6 days a week for 3 months, whereas control group continued with their daily activities except yoga training. Data analysis was done using statistical software SPSS Version 20.0. Data were analyzed using paired t-tests and independent t-test.

RESULTS:

The results of within group comparison revealed highly significant changes in cholesterol (P < 0.001), high-density lipoprotein (P < 0.001), low-density lipoprotein (LDL)(P < 0.01), hs-CRP (P < 0.01), IL-6 (P < 0.001), and TNF-α (P < 0.001) in experimental group. Comparison between experimental and control group revealed significant changes in cholesterol (P < 0.01), LDL (P < 0.05), IL-6 (P < 0.01), TNF-α (P < 0.01), and hs-CRP (P < 0.01).

CONCLUSION:

A yoga-based lifestyle intervention seems to be a highly promising alternative therapy which favorably alters inflammatory markers and metabolic risk factors.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5561768/

Yoga Practice Can Improve Prisoner Well-Being and Improve Rehabilitation

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Yoga Practice Can Improve Prisoner Well-Being and Improve Rehabilitation

 

By John M. de Castro, Ph.D.

 

“Inmates are more likely to be dealing with negative emotions—anxiety, fear, despair, anger, depression, and trauma—than a practitioner not behind bars. With a present reality that hinges on past events, as well as an environment of hostility and potential danger, yoga presents an opportunity to break through from the cycles of negative thoughts and emotions that further imprison the self. Yoga presents an opportunity for a form of freedom.” – Pauline Busson

 

Around 2 ¼ million people are incarcerated in the United States. Even though prisons are euphemistically labelled correctional facilities very little correction actually occurs. This is supported by the rates of recidivism. About three quarters of prisoners who are released commit crimes and are sent back to prison within 5-years. The lack of actual treatment for the prisoners leaves them ill equipped to engage positively in society either inside or outside of prison. Hence, there is a need for effective treatment programs that help the prisoners while in prison and prepares them for life outside the prison.

 

Contemplative practices are well suited to the prison environment. Mindfulness training teaches skills that may be very important for prisoners. In particular, it puts the practitioner in touch with their own bodies and feelings. It improves present moment awareness and helps to overcome rumination about the past and negative thinking about the future. It’s been shown to be useful in the treatment of the effects of trauma and attention deficit disorder. It also relieves stress and improves overall health and well-being. Finally, mindfulness training has been shown to be effective in treating depression, anxiety, and anger. It has also been shown to help overcome trauma in male prisoners.

 

Yoga practice, because of its mindfulness plus physical exercise characteristics, would seem to be ideal for the needs of an incarcerated population. Indeed, it has been shown to be beneficial for prisoners. In today’s Research News article “Yoga in Correctional Settings: A Randomized Controlled Study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5650609/ ), Kerekes and colleagues recruited male and female prisoners in Sweden and randomly assigned them to either 10-weeks of yoga practice or a wait-list control. Yoga training occurred for 90 minutes once a week for 10 weeks. Control participants were encouraged to engage in another physical activity for 90 minutes once a week. At the end of the 10 weeks, the control participants practiced yoga for ten weeks. The prisoners were measured before and after training for perceived stress, prison aggression, positive and negative emotions, sleep quality, and psychiatric symptoms. They were also asked to perform a continuous performance task that measures attention, impulsivity, and vigilance.

 

They found that the group that practiced yoga had less perceived stress, better sleep quality, an increased psychological and emotional well-being, less aggressive, antisocial, and self-harm behaviors. Compared to the control group, the yoga group showed increased positive emotions, impulse control and attention, and decreased negative affect. Importantly, there was a significant decrease in anti-social behaviors of the prisoners practicing yoga.

 

Yoga practice was associated with significant improvements in the prisoners’ mental health and well-being. This is not surprising as yoga practice has been repeatedly shown to provide similar benefits to other, non-prisoner, participants. But the impact of these benefits are heightened in the high-stress prison environment. The results suggest that yoga practice not only makes prison life more tolerable and constructive, but also decreases the types of behaviors, anti-social behaviors, that resulted in their incarcerations in the first place. So, yoga practice while in prison may help to prepare the prisoners for successfully reengaging in life after prison and reduce recidivism.

 

So, improve improve prisoner well-being and rehabilitation with yoga.

 

“These boys came from neglectful and abusive backgrounds, most of them [were] on medication, a real mess. That was where I got it. I realized that working with their bodies was so much more effective than just working cognitively. I started to see yoga as complementary therapy. For healing to take place, the body has to be involved. The counselors were saying, “Wow, the boys are feeling more self-confidence and self-esteem after having done yoga for two or three months.” They were actually seeing changes in them.” – James Fox

 

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

 

Kerekes, N., Fielding, C., & Apelqvist, S. (2017). Yoga in Correctional Settings: A Randomized Controlled Study. Frontiers in Psychiatry, 8, 204. http://doi.org/10.3389/fpsyt.2017.00204

 

Abstract

Background

The effect of yoga in the reduction of depressive symptoms, anxiety, stress, anger as well as in the increased ability of behavioral control has been shown. These effects of yoga are highly relevant for prison inmates who often have poor mental health and low impulse control. While it has been shown that yoga and meditation can be effective in improving subjective well-being, mental health, and executive functioning within prison populations, only a limited number of studies have proved this, using randomized controlled settings.

Methods

A total of 152 participants from nine Swedish correctional facilities were randomly assigned to a 10-week yoga group (one class a week; N = 77) or a control group (N = 75). Before and after the intervention period, participants answered questionnaires measuring stress, aggression, affective states, sleep quality, and psychological well-being and completed a computerized test measuring attention and impulsivity.

Results

After the intervention period, significant improvements were found on 13 of the 16 variables within the yoga group (e.g., less perceived stress, better sleep quality, an increased psychological and emotional well-being, less aggressive, and antisocial behavior) and on two within the control group. Compared to the control group, yoga class participants reported significantly improved emotional well-being and less antisocial behavior after 10 weeks of yoga. They also showed improved performance on the computerized test that measures attention and impulse control.

Conclusion

It can be concluded that the yoga practiced in Swedish correctional facilities has positive effects on inmates’ well-being and on considerable risk factors associated with recidivism, such as impulsivity and antisocial behavior. Accordingly, the results show that yoga practice can play an important part in the rehabilitation of prison inmates.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5650609/

Produce Lasting Improvement in Fibromyalgia with Yoga

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Produce Lasting Improvement in Fibromyalgia with Yoga

 

By John M. de Castro, Ph.D.

 

“For the nearly 10 million people who suffer from this condition, the thought of any movement can be overwhelming. What makes yoga perfect though is that it can be adapted for each person’s individual needs. Additionally, yoga’s ability to calm the mind and reduce stress may also serve to reduce the main trigger of fibromyalgia attacks, as well as slowly loosen cramped muscles.” – Liz Rosenblum

 

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. 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.

 

Yoga is both an exercise and a mindfulness practice. So, it would make sense to investigate the effectiveness of yoga practice in treating fibromyalgia. Indeed, in a previous study, Carson and colleagues (Insert Link to Prior study) found that, yoga practice produced significant improvements in overall fibromyalgia symptoms. These findings need to be replicated and follow-up needs to be performed to establish the duration of the benefits. In today’s Research News article “Follow-up of Yoga of Awareness for Fibromyalgia: Results at 3 Months and Replication in the Wait-list Group.” See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568073/, Carson and colleagues follow up their previous study (Insert Link to Prior study) to replicate their findings and investigate whether the benefits last.

 

They recruited adult women who were diagnosed with fibromyalgia for at least a year. They were randomly assigned to receive either yoga practice or be on a wait-list control condition. The Yoga for Awareness training occurred in a group setting for 2 hours, once a week for 8 weeks. Participants were also encouraged to practice at home for 20-40 minutes, 5 to 7 days per week. Yoga for Awareness sessions consisted of yoga stretching poses, mindfulness meditation, breathing exercises, presentations on the application of yogic principles to optimal coping, and group discussions. Participants were measured before and after training for fibromyalgia symptoms and disability, including myalgic tender points, strength deficits, and balance deficits, and pain coping including acceptance, catastrophizing, and adaptive and maladaptive strategies. In addition, daily diaries were maintained of “pain, fatigue, emotional distress, and vigor, along with success at coping via acceptance and relaxation strategies.” In this follow-up study, the wait-list control was provided the yoga training for 8 weeks and the previous yoga group was followed for durability of the symptom relief.

 

They found that after treating the previous control group, like with the previous study, there were significant improvements in overall fibromyalgia symptoms and its impact, including pain, fatigue, stiffness, sleep problems, depression, anxiety, memory problems, tenderness, balance, environmental sensitivity, and strength. There were even improvements in the strategies that the patients used to cope with the pain, including increased engagement with the pain, pain problem solving, reappraisal and decreased pain catastrophizing, self-isolation, and disengagement. The daily diaries also revealed significant improvements as a result of yoga practice including reduced pain, fatigue, emotional distress and increased vigor, relaxation, and success with acceptance. The improvements were significantly related to the amount of home practice with the greater the number of days per week that yoga was practiced at home the greater the improvements in overall fibromyalgia symptoms. They also found that the group treated in the previous study maintained their improvements in fibromyalgia symptoms, functional deficits, and coping abilities with no benefit showing a significantly lessened benefit.

 

Hence, they were able to replicate their prior findings, demonstrating that they were not a one-time event, and they were able to demonstrate that the benefits last at least for 3 months after the end of formal treatment. This is important as fibromyalgia lasts a lifetime. So, having lasting benefit is a prerequisite for a treatment. Yoga practice appears to fulfill these prerequisites and is a safe and effective treatment for fibromyalgia.

 

So, produce lasting improvement in fibromyalgia with yoga.

 

“Yoga’s ability to shift the nervous system out of the stress response and into the relaxation response is vital to people whose central nervous systems are sensitive and naturally hyped way up. It also acts directly on the very muscles where fibromyalgia pain occurs.” – Catherine Guthrie

 

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

 

Carson, J. W., Carson, K. M., Jones, K. D., Mist, S. D., & Bennett, R. M. (2012). Follow-up of Yoga of Awareness for Fibromyalgia: Results at 3 Months and Replication in the Wait-list Group. The Clinical Journal of Pain, 28(9), 804–813. http://doi.org/10.1097/AJP.0b013e31824549b5

 

Abstract

Objectives

Published preliminary findings from a randomized-controlled trial suggest that an 8-week Yoga of Awareness intervention may be effective for improving symptoms, functional deficits, and coping abilities in fibromyalgia. The primary aims of this study were to evaluate the same intervention’s posttreatment effects in a wait-list group and to test the intervention’s effects at 3-month follow-up in the immediate treatment group.

Methods

Unpaired t tests were used to compare data from a per protocol sample of 21 women in the immediate treatment group who had completed treatment and 18 women in the wait-list group who had completed treatment. Within-group paired t tests were performed to compare posttreatment data with 3-month follow-up data in the immediate treatment group. The primary outcome measure was the Fibromyalgia Impact Questionnaire Revised (FIQR). Multilevel random-effects models were also used to examine associations between yoga practice rates and outcomes.

Results

Posttreatment results in the wait-list group largely mirrored results seen at posttreatment in the immediate treatment group, with the FIQR Total Score improving by 31.9% across the 2 groups. Follow-up results showed that patients sustained most of their posttreatment gains, with the FIQR Total Score remaining 21.9% improved at 3 months. Yoga practice rates were good, and more practice was associated with more benefit for a variety of outcomes.

Discussion

These findings indicate that the benefits of Yoga of Awareness in fibromyalgia are replicable and can be maintained.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568073/

Improve Children’s Absorption of Micronutrients with Yoga

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Improve Children’s Absorption of Micronutrients with Yoga

 

By John M. de Castro, Ph.D.

 

“Aside from the physical benefits of yoga, yoga teaches teens techniques for coping with the unique issues they’re faced with everyday—insecurity about their changing bodies, the enormous pressure to fit in, stressful schedules, and uncertainty about their beliefs and their futures.” – Erica Rodefer

 

Yoga practice has been shown to have a large number of beneficial effects on the psychological, emotional, and physical health of the individual and is helpful in the treatment of mental and physical illness. The acceptance of yoga practice has spread from the home and yoga studios to its application with children in schools. Studies of these school programs have found that yoga practice produces a wide variety of positive psychosocial and physical benefits. Teachers also note improvements in their students following yoga practice. In addition, school records, academic tests, and physiological measures have shown that yoga practice produces improvements in student grades and academic performance.

 

In developing countries nutritional deficiencies are common. Many children, even those who receive sufficient calories from food are often lacking in micronutrients (vitamins and minerals). This lack can impair growth and school performance. So, it would be helpful for the health and well-being of children in developing countries, if a safe and effective method could be developed to promote the absorption of the micronutrients in their food. In today’s Research News article “Effect of yoga practices on micronutrient absorption in urban residential school children.” See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5509603/, Verma and colleagues examine if yoga practice can improve micronutrient absorption in school age children in India.

 

They recruited 11 to 15-year old boy and girl students from an urban residential school in India and randomly assigned them to yoga practice or a no practice control condition. Both groups continued with an active schedule of extracurricular activities including sports and dance. Yoga practice was conducted 6 days per week for 1-hour per day for 12 weeks and consisted of chanting, postures, and breathing exercises. The students were measured before and after the training for height and weight and blood samples were collected and serum Iron (Fe), Zinc (Zn), Magnesium (Mg), and Copper (Cu) were measured.

 

They found that in comparison to baseline and the control group, the children who practiced yoga had significant increases in serum Iron, Zinc, Magnesium, and Copper. It is assumed that since the body cannot produce these micronutrients that the increases must have occurred due to increased absorption of the micronutrients from the food. But, intake of food was not measured and it is possible that the higher serum levels were due to greater food intake in the yoga group. There is, however, evidence that yoga practice can improve digestion. So, it is likely that increased absorption from improved digestion as a result of yoga practice was responsible. If this is true then yoga practice may be a safe and effective means of improving the nutritional status of children in developing countries.

 

So, improve children’s absorption of micronutrients with Yoga.

 

“Mindfulness has been shown to help students have better relationships and more positive behaviors and help them perform better at school. A recent study found it can help students improve their memory. Mindfulness has also been shown to improve teens’ physical health and their mental health.” – Kelly Wallace

 

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

 

Verma, A., Shete, S., Kulkarni, D., & Bhogal, R. S. (2017). Effect of yoga practices on micronutrient absorption in urban residential school children. Journal of Physical Therapy Science, 29(7), 1254–1258. http://doi.org/10.1589/jpts.29.1254

 

Abstract

[Purpose] This study was conducted with a view to find out the effect of yoga practices on micronutrient absorption in urban residential school children. [Subjects and Methods] The study population comprised 66 urban school children aged 11–15 years staying in a residential school in Pune City, Maharashtra, India. A stratified random sampling method was used to divide the students into experimental and control groups. There were 33 students in experimental group and 33 students in control group. Both experimental and control groups were assessed for the status of zinc, copper, iron and magnesium at the baseline and at the end of 12 weeks of yoga training. The study participants of experimental group underwent yoga training for 12 weeks, for one hour in the morning for six days a week. The control group did not undergo any yoga training during this time period. [Results] The experimental group participants showed significant improvement in micronutrient absorption as compared to control group. [Conclusion] The findings of this study indicate that yoga practices could improve micronutrient absorption in urban residential school children.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5509603/

Improve Knee Osteoarthritis in Older Adults with Yoga

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Improve Knee Osteoarthritis in Older Adults with Yoga 

By John M. de Castro, Ph.D.

 

“Osteoarthritis is a chronic, long-term disease that affects millions of elderly adults. There is currently no known cure for it and treatment options are limited. New research, however, suggests that chair yoga is effective in relieving osteoarthritis pain.” Ana Sandoiu

 

Osteoarthritis is a chronic degenerative joint disease that is the most common form of arthritis. It produces pain, swelling, and stiffness of the joints. It is the leading cause of disability in the U.S., with about 43% of arthritis sufferers limited in mobility and about a third having limitations that affect their ability to perform their work. Knee osteoarthritis effects 5% of adults over 25 years of age and 12% of those over 65. It is painful and disabling. Its causes are varied including, hereditary, injury including sports injuries, repetitive stress injuries, infection, or from being overweight.

 

There are no cures for knee osteoarthritis. Treatments are primarily symptomatic, including weight loss, exercise, braces, pain relievers and anti-inflammatory drugs, corticosteroids, arthroscopic knee surgery, or even knee replacement. Gentle movements of the joints with exercise and physical therapy appear to be helpful in the treatment of knee osteoarthritis. This suggests that alternative and complementary practices that involve gentle knee movements may be useful for treatment.

 

Various forms of traditional Chinese exercises, such as Tai Chi, Qigong, and Baduanjin involve slow gentle movements of the limbs and mindfulness and have been shown to reduce the physical symptoms of knee osteoarthritis. Another mindfulness practice, yoga, has been shown to be a safe and effective treatment for a wide variety of physical and psychological conditions, including arthritis. So, it would seem reasonable to look further into the effectiveness of yoga practice in treating knee osteoarthritis.

 

In today’s Research News article “Managing knee osteoarthritis with yoga or aerobic/strengthening exercise programs in older adults: a pilot randomized controlled trial.” See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5569242/, Cheung and colleagues recruited elderly (>60 years of age) participants with knee osteoarthritis and randomly assigned them to one of three conditions; Hatha Yoga, Strengthening Exercise, or Education Control. The yoga and exercise training occurred in 8 weekly 45-minute sessions supplemented with 4 30-minute sessions per week at home. The Education Control consisted of the distribution of pamphlets on knee osteoarthritis. Participants were measured before, the midpoint (4 weeks), and after training for knee osteoarthritis pain, stiffness, and physical function, lower extremity function, anxiety, depression, fear of falling, spiritual health, quality of life, program satisfaction, and adherence to the program.

 

They found that compared to the education condition, the Hatha Yoga and strengthening exercise practices produced significantly greater improvements in overall knee osteoarthritis symptoms, including pain, physical function, chair stands, walking, anxiety, and fear of falling. But, the Hatha Yoga practice compared to the strengthening exercise produced significantly superior improvements in overall knee osteoarthritis symptoms, including pain, physical function, anxiety, and fear of falling. Hence, although both exercises produced significant improvements in the symptoms of knee osteoarthritis, Hatha Yoga was significantly better. Importantly, no adverse events were produced by the Hatha Yoga practice.

 

These are important results as, although yoga has been previously shown to improve knee osteoarthritis symptoms, it has not been shown to be superior to other exercise programs. This superiority suggests that the mindfulness components of yoga have benefits for knee osteoarthritis in addition to the gentle exercise components. This may be due to the ability of mindfulness training to reduce anxiety and stress responses which are known to amplify pain and fear. Regardless, the findings clearly indicate that Hath Yoga practice is safe and effective and should be recommended for elderly individuals with knee osteoarthritis.

 

So, improve knee osteoarthritis in older adults with yoga.

 

“For the millions of older adults who suffer from osteoarthritis in their lower extremities (hip, knee, ankle or foot), chair yoga is proving to be an effective way to reduce pain and improve quality of life while avoiding pharmacologic treatment or adverse events.” – Florida Atlantic University

 

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

 

Cheung, C., Wyman, J. F., Bronas, U., McCarthy, T., Rudser, K., & Mathiason, M. A. (2017). Managing knee osteoarthritis with yoga or aerobic/strengthening exercise programs in older adults: a pilot randomized controlled trial. Rheumatology International, 37(3), 389–398. http://doi.org/10.1007/s00296-016-3620-2

 

Abstract

Although exercise is often recommended for managing osteoarthritis (OA), limited evidence-based exercise options are available for older adults with OA. This study compared the effects of Hatha yoga (HY) and aerobic/strengthening exercises (ASE) on knee OA. Randomized controlled trial with three arms design was used: HY, ASE, and education control. Both HY and ASE groups involved 8 weekly 45-min group classes with 2–4 days/week home practice sessions. Control group received OA education brochures and weekly phone calls from study staff. Standardized instruments were used to measure OA symptoms, physical function, mood, spiritual health, fear of falling, and quality of life at baseline, 4 and 8 weeks. HY/ASE adherences were assessed weekly using class attendance records and home practice video recordings. Primary analysis of the difference in the change from baseline was based on intent-to-treat and adjusted for baseline values. Eight-three adults with symptomatic knee OA completed the study (84% female; mean age 71.6 ± 8.0 years; mean BMI 29.0 ± 7.0 kg/m2). Retention rate was 82%. Compared to the ASE group at 8 weeks, participants in the HY group had a significant improvement from baseline in perception of OA symptoms (−9.6 [95% CI −15.3, −4]; p = .001), anxiety (−1.4 [95% CI −2.7, −0]; p = .04), and fear of falling (−4.6 [−7.5, −1.7]; p = .002). There were no differences in class/home practice adherence between HY and ASE. Three non-serious adverse events were reported from the ASE group. Both HY and ASE improved symptoms and function but HY may have superior benefits for older adults with knee OA.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5569242/

Improve Multiple Sclerosis with Meditation and Yoga

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Improve Multiple Sclerosis with Meditation and Yoga

 

By John M. de Castro, Ph.D.

 

“Studies show that for some people with MS, chronic exposure to stress is associated with worsening neurological symptoms and increased brain lesions. Researchers believe that mindfulness may help people better respond to stress by fostering healthier coping strategies. Mindfulness practice appears to be a safe, drug-free approach to coping with stress and anxiety, which may in turn help reduce your MS symptoms.” – Amit Sood

 

Multiple Sclerosis (MS) is a progressive demyelinating disease which attacks the coating on the neural axons which send messages throughout the body and nervous system. It affects about 2 million people worldwide and about 400,000 in the U.S. It is most commonly diagnosed in people between the ages of 20 and 50 years.  Unfortunately, there is no cure for multiple sclerosis. There are a number of approved medications that are used to treat MS but are designed to lessen frequency of relapses and slow the progression of the disease, but they don’t address individual symptoms.

 

Although there is a progressive deterioration, MS is not fatal with MS patients having about the same life expectancy as the general population. Hence, most MS sufferers have to live with the disease for many years. So, quality of life becomes a major issue. Quality of life with MS is affected by fatigue, cognitive decrements, physical impairment, depression, and poor sleep quality. There is a thus a critical need for safe and effective methods to help relieve the symptoms of MS and improve quality of life.

 

Mindfulness practices have been previously shown to improve depression, sleep quality, cognitive impairments, emotion regulation, and fatigue. It has also been shown to improve the symptoms of multiple sclerosis.  Yoga is a mindfulness practice that has the added feature of exercising and stretching the muscles. It would seem likely that yoga practice might be an ideal treatment for improving the quality of life and lessening symptoms in patients with multiple sclerosis.

 

In today’s Research News article “Mindfulness in Motion for People with Multiple Sclerosis: A Feasibility Study.” See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5649345/, Gilbertson and Klatt examined the combination of meditation and chair yoga practice which in the treatment of multiple sclerosis. They called this program “Mindfulness in Motion.” In a pilot feasibility study, they recruited patients with multiple sclerosis and provided them with 8 weeks of the “Mindfulness in Motion” program. The program met once a week for one hour and participants were expected to practice at home for 20 minutes every day. Participants were measured before and after the 8 weeks of practice for mindfulness, fatigue, anxiety, depression, behavior control, and positive affect, physical functioning, role limitations due to physical problems, bodily pain, general health perceptions, vitality, social functioning, role limitations due to emotional problems, and mental health.

 

They found that compared to baseline after completing the “Mindfulness in Motion” program the participants showed significant improvements in physical functioning, role-physical, vitality, mental health, anxiety, depression, and positive affect and cognitive and psychosocial fatigue and mindfulness including observing, acting with awareness, nonjudgment, and nonreactivity. Hence, after the 8-week “Mindfulness in Motion” program the participants showed marked and significant improvements in the psychological symptoms of multiple sclerosis.

 

It needs to be kept in mind that this study was a pilot feasibility study that did not have an active control condition, so conclusions must be made carefully. But, this is an extremely encouraging first step that suggests that the combination of two practices which individually produce symptom relief, meditation and chair yoga practice, is a particularly effective treatment for the psychological symptoms of multiple sclerosis.

 

So, improve multiple sclerosis with meditation and yoga.

 

“Studies in multiple sclerosis, these have shown that mindfulness can improve quality of life and help people cope better with their MS. The studies also found that it decreased stress, anxiety and depression.” – MS Trust

 

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

 

Rachel M. Gilbertson, Maryanna D. Klatt. Mindfulness in Motion for People with Multiple Sclerosis: A Feasibility Study. Int J MS Care. 2017 Sep-Oct; 19(5): 225–231. doi: 10.7224/1537-2073.2015-095

 

Abstract

Background:

Mindfulness in Motion is an 8-week mindfulness-based intervention that uses yoga movement, mindfulness meditation, and relaxing music. This study examined the feasibility of using Mindfulness in Motion in people with multiple sclerosis (MS) and the effect of this program on stress, anxiety, depression, fatigue, and quality of life in people with MS.

Methods:

Twenty-two people with MS completed the 8-week mindfulness program as well as assessments 1 week before and after the intervention.

Results:

Pre/post comparison of four self-reported questionnaires—the Mental Health Inventory, 36-item Short Form Health Status Survey, Modified Fatigue Impact Scale, and Five Facet Mindfulness Questionnaire—showed significant improvement in physical functioning, vitality, and mental health. Specifically, improvements were seen in anxiety, depression, and positive affect; cognitive, psychosocial, and overall functioning regarding fatigue; and mindfulness in the areas of observing, acting with awareness, nonjudgment, and nonreactivity.

Conclusions:

Due to the uncertainty in disease progression associated with MS, and the multiplicity of mental and physical symptoms associated with it, programming that addresses anxiety, depression, and fatigue is a key area of future research in MS disease management. Mindfulness in Motion proved to be a feasible program yielding positive results, supporting the need for research to determine the extent to which the program can improve quality-of-life outcomes for people with MS.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5649345/

Protect the Aging Brain with Yoga

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Protect the Aging Brain with Yoga

 

By John M. de Castro, Ph.D.

 

“We’ve all known yogis who seemed to defy the hands of time. The current study is just one of a long list of studies indicating that yoga may promote healthy aging. Whether it be more growth hormone or less stress, a well-balanced yoga practice is good for you.” – Grace Bullock

 

Human life is one of constant change. We revel in our increases in physical and mental capacities during development, but regret their decreases during aging. The aging process involves a systematic progressive decline in every system in the body, the brain included. Starting in the 20s there is a progressive decrease in the volume of the brain as we age. But, the nervous system is a dynamic entity, constantly changing and adapting to the environment. It will change size, activity, and connectivity in response to experience. These changes in the brain are called neuroplasticity.

 

Over the last decade neuroscience has been studying the effects of contemplative practices on the brain and has identified neuroplastic changes in widespread area. and have found that meditation practice appears to mold and change the brain, producing psychological, physical, and spiritual benefits. In addition, they have been able to investigate various techniques that might slow the process of neurodegeneration that accompanies normal aging. They’ve found that mindfulness practices reduce the deterioration of the brain that occurs with aging restraining the loss of neural tissue. Indeed, the brains of practitioners of meditation and yoga have been found to degenerate less with aging than non-practitioners.

 

In today’s Research News article “Greater Cortical Thickness in Elderly Female Yoga Practitioners—A Cross-Sectional Study.” See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5476728/, Afonso and colleagues recruited women over 60 years of age with at least 8 years of Hatha yoga practice and a group of women, matched for age, education and physical activity, who had never practiced yoga, meditation, or other mind-body practices. They were measured for their ability to perform daily tasks of living, depression, and cognitive function. All participants underwent brain scanning with Magnetic Resonance Imaging (MRI).

 

They found that the yoga practitioners had significantly greater cortical thickness in the frontal lobes than the control group while there were no areas where the yoga practitioners had significantly less cortical thickness. Hence, the practice of yoga appears to protect the prefrontal cortical areas from age related degeneration. This replicates previous findings that mindfulness practices, in general, increase the size of the prefrontal cortex. The prefrontal areas are important for high level thinking, including attention, behavioral inhibition, and executive functions. Hence, their preservation is important for the maintenance of cognitive ability with aging. So, the practice of yoga should be viewed as an important means to preserve the brain and mental ability and thereby age successfully.

 

So, protect the aging brain with yoga.

 

“scientifically and medically, most of the claims made for yoga practice stand up. The benefits on both body and mind are legion. The anti-ageing impact is profound. Doing yoga reduces back pain, improves balance and muscle strength and reverses muscle loss. It improves symptoms of rheumatoid arthritis, menopausal symptoms, even the control of type 2 diabetes. It decreases anxiety and depression. It hugely enhances flexibility. There are endless sound academic sources to back up these statements as well as the testimony of countless practitioners.” – Carla McKay

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

 

Afonso, R. F., Balardin, J. B., Lazar, S., Sato, J. R., Igarashi, N., Santaella, D. F., … Kozasa, E. H. (2017). Greater Cortical Thickness in Elderly Female Yoga Practitioners—A Cross-Sectional Study. Frontiers in Aging Neuroscience, 9, 201. http://doi.org/10.3389/fnagi.2017.00201

 

Abstract

Yoga, a mind-body activity that requires attentional engagement, has been associated with positive changes in brain structure and function, especially in areas related to awareness, attention, executive functions and memory. Normal aging, on the other hand, has also been associated with structural and functional brain changes, but these generally involve decreased cognitive functions. The aim of this cross-sectional study was to compare brain cortical thickness (CT) in elderly yoga practitioners and a group of age-matched healthy non-practitioners. We tested 21 older women who had practiced hatha yoga for at least 8 years and 21 women naive to yoga, meditation or any mind-body interventions who were matched to the first group in age, years of formal education and physical activity level. A T1-weighted MPRAGE sequence was acquired for each participant. Yoga practitioners showed significantly greater CT in a left prefrontal lobe cluster, which included portions of the lateral middle frontal gyrus, anterior superior frontal gyrus and dorsal superior frontal gyrus. We found greater CT in the left prefrontal cortex of healthy elderly women who trained yoga for a minimum of 8 years compared with women in the control group.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5476728/

Improve Fibromyalgia with Yoga Practice

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Improve Fibromyalgia with Yoga Practice

 

By John M. de Castro, Ph.D.

 

“If you are suffering from fibromyalgia, it can be hard to get yourself moving, but movement and exercise are key ways to help manage and minimize pain. Practicing yoga daily can help. Yoga targets not only the body but also the mind. You can access multiple benefits by using yoga for fibromyalgia pain.” – Pain Doctor

 

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 produce 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.

 

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. Yoga is both an exercise and a mindfulness practice. So, it would make sense to investigate the effectiveness of yoga practice in treating fibromyalgia.

 

In today’s Research News article “A pilot randomized controlled trial of the Yoga of Awareness program in the management of fibromyalgia.” See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568071/, Carson and colleagues recruited adult women who were diagnosed with fibromyalgia for at least a year. They were randomly assigned to receive either yoga practice or be on a wait-list control condition. The Yoga for Awareness training occurred in a group setting for 2 hours, once a week for 8 weeks. Participants were also encouraged to practice at home for 20-40 minutes, 5 to 7 days per week. Yoga for Awareness sessions consisted of yoga stretching poses, mindfulness meditation, breathing exercises, presentations on the application of yogic principles to optimal coping, and group discussions. Participants were measured before and after training for fibromyalgia symptoms and disability, including myalgic tender points, strength deficits, and balance deficits, and pain coping including acceptance, catastrophizing, and adaptive and maladaptive strategies. In addition, daily diaries were maintained of “pain, fatigue, emotional distress, and vigor, along with success at coping via acceptance and relaxation strategies.”

 

They found that, in comparison to baseline and the wait-list condition, yoga practice produced significant improvements in overall fibromyalgia symptoms and its impact, including pain, fatigue, stiffness, sleep problems, depression, anxiety, memory problems, tenderness, balance, environmental sensitivity, and strength. There were even improvements in the strategies that the patients used to cope with the pain, including increased engagement with the pain, pain problem solving, reappraisal and decreased pain catastrophizing, self-isolation, and disengagement. The daily diaries also revealed significant improvements as a result of yoga practice including reduced pain, fatigue, emotional distress and increased vigor, relaxation, and success with acceptance. The improvements were significantly related to the amount of home practice with the greater the number of days per week that yoga was practiced at home the greater the improvements in overall fibromyalgia symptoms.

 

These results represent highly clinically significant improvements in fibromyalgia produced by just 8 weeks of yoga practice. The observed improvements were broad, covering a wide range of symptoms, and impactful, with relatively large improvements. These are exciting results as fibromyalgia produces great suffering and impairment in the lives of the patients. Yoga practice is generally safe and acceptable to the patients and appears to be very effective. Further research is needed especially research including males and an active control, such as another aerobic exercise. But, the results are so promising that they suggest that yoga practice should be included in the standard treatment package for fibromyalgia.

 

So, improve fibromyalgia with yoga practice.

 

“Although yoga has been practiced for millennia, only recently have researchers begun to demonstrate yoga’s effects on persons suffering from persistent pain. The Yoga of Awareness program stands in contrast to previous multimodal interventions with [fibromyalgia] patients in that it integrates a wide spectrum of yoga-based techniques — postures, mindfulness meditation, breathing exercises, application of yogic principles to optimal coping, and group discussions.” – James Carson

 

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

 

Carson, J. W., Carson, K. M., Jones, K. D., Bennett, R. M., Wright, C. L., & Mist, S. D. (2010). A pilot randomized controlled trial of the Yoga of Awareness program in the management of fibromyalgia. Pain, 151(2), 530–539. http://doi.org/10.1016/j.pain.2010.08.020

 

Abstract

A mounting body of literature recommends that treatment for fibromyalgia (FM) encompass medications, exercise and improvement of coping skills. However, there is a significant gap in determining an effective counterpart to pharmacotherapy that incorporates both exercise and coping. The aim of this randomized controlled trial was to evaluate the effects of a comprehensive yoga intervention on FM symptoms and coping. A sample of 53 female FM patients were randomized to the 8-week Yoga of Awareness program (gentle poses, meditation, breathing exercises, yoga-based coping instructions, group discussions) or to wait-listed standard care. Data were analyzed by intention to treat. At post-treatment, women assigned to the yoga program showed significantly greater improvements on standardized measures of FM symptoms and functioning, including pain, fatigue, and mood, and in pain catastrophizing, acceptance, and other coping strategies. This pilot study provides promising support for the potential benefits of a yoga program for women with FM.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568071/

Improve Mental Illness with Yoga

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Improve Mental Illness with Yoga

 

By John M. de Castro, Ph.D.

 

“for the general person, yoga greatly enhances mental health: mood, sense of self, motivation, sense of inner direction and purpose, as well as physical health—and physical health is so important for mental health.“– Eleanor Criswell

 

Yoga is a complex of practices including postures, movements, breathing practices and meditation. Although its benefits have been touted for centuries, it is only recently that scientific study was verified these benefits. Yoga practice has been repeatedly demonstrated in research studies to be beneficial for the psychological and physical health of the practitioners. It appears to be helpful for both healthy individuals and those suffering from physical and mental health issues.

 

In today’s Research News article “The Efficacy of Body-Oriented Yoga in Mental Disorders: 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/PMC5400032/ ),

Klatte and colleagues review, summarize, and perform a meta-analysis of the published research literature on effects of yoga practice on a variety of mental health problems. They focused on randomized controlled studies with adults suffering from psychiatric problems. They identified 25 published studies that met their criteria, including treatment of depression, schizophrenia, dependency, post-traumatic Stress Disorder (PTSD), and other mental illnesses.

 

They found that yoga practice produced, on the whole, large and significant improvements in the symptoms of the mental illnesses even in comparison to active control groups such as attention training and exercise. The beneficial effects of yoga practice were comparable to those produced by psychotherapy. But, the combination of yoga practice with psychotherapy produced even greater effects.

 

These are exciting and compelling findings that yoga practice is an effective treatment for mental illness on a par with individual psychotherapy. But, yoga practice has the advantage of being relatively inexpensive, can be practiced at home or in groups, and after a few weeks of instruction can be carried on without a therapist present. In addition, it can supplement traditional psychotherapy potentiating its effectiveness.

 

It would appear that the exercise component of yoga practice is not essential for its effectiveness as exercise only control groups show benefits but significantly less than the yoga practice groups. This suggests that the improvement of mindfulness that occurs in yoga practice has an additional beneficial role to play in treating mental illness. The combination of exercise with mindfulness training that occur with yoga  practice appears to be particularly effective in treating mental illnesses. These results suggest that yoga practice is safe and effective and should applied either as a stand-alone treatment or be combined with more traditional treatments.

 

So, improve mental illness with yoga.

 

“It will come as no surprise that the various forms of yoga have long been acknowledged as allies in mastering the mind and coping with stress. Science is Increasingly validating those claims, especially for depression, schizophrenia, anxiety, PTSD (post-traumatic stress disorder), and ADHD (attention deficit hyperactivity disorder).” – Mental Health America

 

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

 

Klatte, R., Pabst, S., Beelmann, A., & Rosendahl, J. (2016). The Efficacy of Body-Oriented Yoga in Mental Disorders: A Systematic Review and Meta-Analysis. Deutsches Ärzteblatt International, 113(12), 195–202. http://doi.org/10.3238/arztebl.2016.0195

Abstract

Background

The efficacy of body-oriented yoga in the treatment of mental disorders has been investigated in numerous studies. This article is a systematic review and meta-analysis of the relevant publications.

Methods

All studies in which the efficacy of hatha-yoga, i.e., body-oriented yoga with asanas and pranayama, was studied in adult patients suffering from a mental disorder (as diagnosed by ICD or DSM criteria) were included in the analysis. The primary endpoint was disorder-specific symptom severity. The publications were identified by a systematic search in the PubMed, Web of Science, PsycINFO and ProQuest databases, supplemented by a search with the Google Scholar search engine and a manual search in the reference lists of meta-analyses and primary studies, as well as in specialized journals.

Results

25 studies with a total of 1339 patients were included in the analysis. A large and significant effect of yoga was seen with respect to the primary endpoint (symptom severity) (Hedges’ g = 0.91; 95% confidence interval [0.55; 1.28]; number needed to treat [NNT]: 2.03), with substantial heterogeneity (I2 = 69.8%) compared to untreated control groups. Small but significant effects of yoga were also seen in comparison with attention control (g = 0.39; [0.04; 0.73]; NNT: 4.55) and physical exercise (g = 0.30; [0.01; 0.59]; NNT: 5.75); no difference in efficacy was found between yoga and standard psychotherapy (g = 0.08; [-0.24; 0,40]; NNT: 21.89). In view of the relatively high risk of bias, these findings should be interpreted with caution.

Conclusion

Body-oriented yoga with asanas and pranayama as central components is a promising complementary treatment for mental disorders and should be investigated in further high-quality studies.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5400032/

Improve the Mental and Physical Health of Breast Cancer Survivors with Yoga

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Improve the Mental and Physical Health of Breast Cancer Survivors with Yoga

 

By John M. de Castro, Ph.D.

 

“It was very frightening. You wonder, obviously—Am I going to live through this? I’m convinced that yoga made all the difference in my treatment. The breathing was the thing that always came back for me—keeping the fear and panic down. I was in a PET scan machine for an hour. You just lie there and think terrible thoughts. I found my breathing. That was the most valuable thing.” – Debra Campagna

 

About 12.5% of women in the U.S. develop invasive breast cancer over their lifetimes and every year about 40,000 women die. Indeed, more women in the U.S. die from breast cancer than from any other cancer, besides lung cancer. Breast cancer diagnosis, however, is not always a death sentence. Death rates have been decreasing for decades from improved detection and treatment of breast cancer. Five-year survival rates are now at around 95%. The improved survival rates mean that more women are now living with cancer.

 

Surviving cancer, however, carries with it a number of problems. “Physical, emotional, and financial hardships often persist for years after diagnosis and treatment. Cancer survivors are also at greater risk for developing second cancers and other health conditions.” (National Cancer Survivors Day). Also, breast cancer survivors can have to deal with a heightened fear of reoccurrence. This is particularly true with metastatic cancer. Additionally, 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, an alteration of their body image, and psychiatric symptoms which have been found to persist even ten years after remission. So, safe and effective treatments for the symptoms in breast cancer and the physical and psychological effects of the treatments are needed.

 

Mindfulness training has been shown to help with general cancer recovery and breast cancer recovery. Mindfulness helps to alleviate many of the residual physical and psychological symptoms, including stress,  sleep disturbance, and anxiety and depression. Yoga practice has also been shown to be helpful with the residual symptoms and the psychological and physical ability to deal with cancer treatment. So, it’s reasonable to further explore the potential benefits of yoga practice for women during and after treatment.

 

In today’s Research News article “Effect of Long-term Yoga Practice on Psychological outcomes in Breast Cancer Survivors.” See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5545946/, Amritanshu and colleagues recruited breast cancer survivors who were at least 6 months since the completion of treatment. They separated them into groups based upon whether they practiced yoga or not during the last year. The participants were measured for perceived stress, anxiety, depression, sleep quality, general health, and quality of life, including physical, psychological, social, and functional dimensions.

 

They found that the group that practiced yoga had significantly better psychological and physical health, sleep, and quality of life on all measures compared to the group that did not practice yoga. Hence, the overall health and well-being of the breast cancer survivors were significantly superior when they practiced yoga.

 

It should be kept in mind that this was not a manipulative study, so causation cannot be determined. It is possible that only those breast cancer survivors who were generally healthy would choose to participate in yoga. Previous research, however, that actively trained breast cancer patients in yoga has demonstrated that yoga practice produced significant improvements in the health and well-being of the participants. So, there is reason to believe that yoga practice was responsible for the present findings and that yoga practice improves the mental and physical health of breast cancer survivors.

 

So, improve the mental and physical health of breast cancer survivors with yoga.

 

“Studies suggest that doing yoga while going through breast cancer treatment helps you get through it with fewer side effects. Often doctors have to stop chemo or lower doses to levels that may not be as effective because people don’t tolerate the side effects. But yoga appears to decrease all kinds of side effects.” – Timothy McCall

 

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

 

Amritanshu, R. R., Rao, R. M., Nagaratna, R., Veldore, V. H., Usha Rani, M. U., Gopinath, K. S., & Ajaikumar, B. S. (2017). Effect of Long-term Yoga Practice on Psychological outcomes in Breast Cancer Survivors. Indian Journal of Palliative Care, 23(3), 231–236. http://doi.org/10.4103/IJPC.IJPC_93_17

 

Abstract

Aim:

Breast cancer has become a pandemic with an ever-increasing incidence. Although better diagnostics and treatment modalities have reduced mortality, a large number of survivors face cancer and treatment-related long-term symptoms. Many survivors are taking up yoga for improving the quality of life (QoL). The present study attempts to evaluate predictors of psychological states in breast cancer survivors with long-term yoga experience.

Materials and Methods:

A case–control study recruited early breast cancer survivors, 30–65 years, completing treatment > 6 months before recruitment, and grouped them based on prior yoga experience (BCY, n = 27) or naïve (BCN, n = 25). Demography, cancer history, diet, exercise habits, and yoga schedule were collected and tools to assess stress, anxiety, depression, general health, and QoL were administered. Multivariate linear regression was done to identify predictors of psychological variables.

Results:

BCY had significantly lower stress, anxiety, depression, better general health, and QoL (P < 0.001). Global QoL and trait anxiety were significantly predicted by Yoga practice; depression was predicted by yoga practice, annual income, and sleep quality; state anxiety was predicted by Yoga practice and income; and stress was predicted by Yoga practice and sleep quality.

Conclusion:

Results indicate that breast cancer survivors, doing yoga, have better psychological profiles and are able to deal with demanding situations better. The psycho-oncogenic model of cancer etiology suggests that a better psychological state in survival has the potential to improve prognosis and survival outcomes and Yoga may be a suitable practice for staying cancer-free for a longer time.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5545946/