Yoga

Improve the Psychological Condition of Patients with Spinal Cord Injury with Yoga

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Improve the Psychological Condition of Patients with Spinal Cord Injury with Yoga

 

By John M. de Castro, Ph.D.

 

“yoga can be practiced by someone with a spinal cord injury under the supervision of a qualified and experienced yoga therapist. The wide range of practices that range across physical postures, breathing techniques and meditative practices allow for a tailored approach that is within the limitations of the patient/practitioner.” – Narayan Gopalkrishnan ·

 

Spinal cord injury is devastating to the individual. It results in a permanent cutting off the muscles of the body from the central nervous system and as a result paralysis. The severity of the paralysis depends on the location of the injury of the spine with the higher the injury the more widespread the paralysis. In the U.S. there are approximately 17,000 new cases of spinal cord injury each year. The World Health Organization summarizes the problem:

  • “Every year, around the world, between 250 000 and 500 000 people suffer a spinal cord injury (SCI).
  • The majority of spinal cord injuries are due to preventable causes such as road traffic crashes, falls or violence.
  • People with a spinal cord injury are two to five times more likely to die prematurely than people without a spinal cord injury, with worse survival rates in low- and middle-income countries.
  • Spinal cord injury is associated with lower rates of school enrollment and economic participation, and it carries substantial individual and societal costs.”

 

Beyond, the devastating physical consequences of spinal cord injury are difficult psychological, behavioral, emotional, and social issues. The vast majority of patients experience chronic pain and a decreased quality of life. In addition, depression and anxiety disorders are common. Since, spinal cord injury is permanent, it is important to address the pain and psychosocial consequences of the injury that may be present throughout the lifetime. These can be changed and can help the victim engage in a happier and more productive life. Mindfulness training may help. It has shown to be effective in reducing chronic pain, treat depression and anxiety disorders, and improve quality of life following a variety of diseases. Yoga practice includes mindfulness training and also gentle physical exercise which may also be beneficial for patients with limited mobility. Hence, it would seem reasonable to examine the ability of yoga training in treating the psychological consequences of spinal cord injury.

 

In today’s Research News article “Evaluation of a specialized yoga program for persons with a spinal cord injury: 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/PMC5422575/, Curtis and colleagues recruited adults with injuries at a variety of levels of the spinal cord and randomly assigned them to receive either 6 weeks of 50-minute sessions twice a week of seated Iyengar yoga training or a wait-list control. Following the initial 6 weeks the control group also received the yoga training. They were measured before and after training for psychological inflexibility and experiential avoidance, anxiety, depression, self-efficacy, post-traumatic growth, resilience, self-compassion, mindfulness, pain, and pain catastrophizing.

 

They found that the 6-week yoga training produced significant decreases in depression and increases in self-compassion. There were also significant increases in overall mindfulness, in particular observing and non-reactivity. These findings were true regardless of whether the yoga condition was compared to the control condition or whether the scores before treatment were compared to those after treatment. There is a need for a better controlled randomized clinical trial and longer treatment and follow-up periods. But, the present results support the idea that yoga practice is a safe and effective treatment for the psychological consequences of spinal cord injury.

 

These results are suggestive that yoga practice improves the patients’ psychological ability to accept and cope with their situation. The increased self-compassion suggests that the patients become better able to look at their situation with warmth and non-judgement, accepting it and themselves as they are. The decreased depression suggests that the patients become better able to accept their situation and control their emotional reactions. Finally, the increases in mindfulness, suggest that they become better at mindfully observing their immediate situation and not to evaluate it, but accept it as it is. All of these benefits suggest that yoga practice can be successfully implemented with patients with spinal cord injuries, producing improvements in their psychological well-being.

 

So, Improve the Psychological Condition of Patients with Spinal Cord Injury with Mindfulness.

 

“Yoga is ideal for spinal cord injury survivors because the gentle stretching encourages healthy breathing patterns, and can reduce the pain of spending all or most of your day in a wheelchair.” – Zawn Villines

 

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

 

Curtis, K., Hitzig, S. L., Bechsgaard, G., Stoliker, C., Alton, C., Saunders, N., … Katz, J. (2017). Evaluation of a specialized yoga program for persons with a spinal cord injury: a pilot randomized controlled trial. Journal of Pain Research, 10, 999–1017. http://doi.org/10.2147/JPR.S130530

 

Abstract

Objectives

The purpose of this randomized controlled trial was to evaluate the effects of a specialized yoga program for individuals with a spinal cord injury (SCI) on pain, psychological, and mindfulness variables.

Materials and methods

Participants with SCI (n=23) were outpatients or community members affiliated with a rehabilitation hospital. Participants were randomized to an Iyengar yoga (IY; n=11) group or to a 6-week wait-list control (WLC; n=12) group. The IY group participated in a twice-weekly 6-week seated IY program; the WLC group participated in the same yoga program, after the IY group’s yoga program had ended. Pain, psychological, and mindfulness measures were collected at two time points for both groups (within 1–2 weeks before and after program 1 and at a third time point for the WLC group (within 1 week after program 2).

Results

Linear mixed-effect growth models were conducted to evaluate the main effects of group at T2 (postintervention), controlling for T1 (preintervention) scores. T2 depression scores were lower (F1,18=6.1, P<0.05) and T2 self-compassion scores higher (F1,18=6.57, P< 0.05) in the IY group compared to the WLC group. To increase sample size and power, the two groups were combined and analyzed across time by comparing pre- and postintervention scores. Main effects of time were found for depression scores, (F1,14.83=6.62, P<0.05), self-compassion, (F1,16.6=4.49, P<0.05), mindfulness (F1,16.79=5.42, P<0.05), mindful observing (F1,19.82=5.06, P<0.05), and mindful nonreactivity, (F1,16.53=4.92, P<0.05), all showing improvement after the intervention.

Discussion

The results indicated that a specialized 6-week yoga intervention reduced depressive symptoms and increased self-compassion in individuals with SCI, and may also have fostered greater mindfulness.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5422575/

Maintain a Yoga Practice to Improve Absences due to Back Pain

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Maintain a Yoga Practice to Improve Absences due to Back Pain

 

By John M. de Castro, Ph.D.

 

“For people with lower back pain, stretching is very important. For example, stretching the hamstring muscles (in the back of the thigh) helps expand the motion in the pelvis, decreasing stress across the lower back. In addition, stretching with yoga increases blood flow, allowing nutrients to flow in, toxins to flow out, and overall nourishment of the muscles and soft tissues in the lower back.” – Fred Busch

 

Low Back Pain is the leading cause of disability worldwide and affects between 6% to 15% of the population. It is estimated, however, that 80% of the population will experience back pain sometime during their lives. The pain interferes with daily living and with work, interfering with productivity and creating absences. There are varied treatments for low back pain including chiropractic care, acupuncture, biofeedback, physical therapy, cognitive behavioral therapy, massage, surgery, opiate pain killing drugs, steroid injections, and muscle relaxant drugs. These therapies are sometimes effective particularly for acute back pain. But, for chronic conditions the treatments are less effective and often require continuing treatment for years and opiate pain killers are dangerous and can lead to abuse, addiction, and fatal overdoses. Obviously, there is a need for safe and effective treatments for low back pain that are low cost and don’t have troublesome side effects.

 

Pain involves both physical and psychological issues. Physically, exercise can be helpful in strengthening the back to prevent or relieve pain. Psychologically, the stress, fear, and anxiety produced by pain tends to elicit responses that actually amplify the pain. So, reducing the emotional reactions to pain may be helpful in pain management. Mindfulness practices have been shown to improve emotion regulation producing more adaptive and less maladaptive responses to emotions. Indeed, mindfulness practices are effective in treating pain and have been shown to be safe and effective in the management of low back pain. Yoga practice is both an exercise and a mindfulness practice which has been shown to have a myriad of health benefits, including relief of chronic pain and relief of chronic low-back pain.  So, it makes sense to further explore the effectiveness of exercise and yoga practice for chronic low back pain.

 

In today’s Research News article “Effects of yoga, strength training and advice on back pain: a randomized controlled trial.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372262/

Brämberg and colleagues recruited adult patients with non-disabling low back pain and randomly assigned them to a strength training exercise, kundalini yoga, or evidence-based education group. Strength training consisted of six weeks of 60-minute supervised strength training with encouragement to practice at least twice weekly at home. Kundalini yoga training consisted of six weeks of 60-minute supervised yoga sessions with meditations, breathing, and posture practice, with encouragement to practice at least twice weekly at home.  Evidence-based education consisted of readings that encourage strategies for self-care, information on medication, sick leave and strategies for managing pain. All participants were measured before and after training and 6 and 12 months later for back and neck pain, absences from work, going to work in pain, and adherence to treatment.

 

They found that yoga had a significantly lower drop-out rate suggesting that it was better liked and tolerated than strength training or education. In addition, neck disability was significantly lower in the yoga and strength training groups than the education group, while back pain was significantly improved in the strength training group. Overall there were no significant group differences in absences from work. But, when the groups were separated into participants who adhered to the recommendations and exercised at least twice a week after training and those who practiced less, the adhering groups had significantly fewer absences, greater than 40% fewer, than the education group or the low adherence participants.

 

These are interesting results and suggest that exercise is helpful with low back pain and its consequences for work life. Yoga practice did not appear to produce superior results to strength training for pain or absences. This suggests that the exercise component of yoga practice is what is effective. But, yoga appeared to be preferred and better tolerated as fewer participants dropped out. The results also clearly indicate that continued practice is crucial. No matter what the exercise practice was, it had to be continued after active training in order to continue being effective.

 

So, maintain a yoga practice to improve absences due to back pain.

 

“And in a new, nationally representative survey from the Consumer Reports National Research Center of more than 3,500 adults, yoga (and tai chi, or the like) was helpful to almost 90 percent of the back-pain suffers who tried it. In comparison, 75 percent of people who saw a physical therapist and 64 percent who saw a primary care doctor said the advice or treatment they received gave them relief.” – Consumer Reports

 

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

Brämberg, E. B., Bergström, G., Jensen, I., Hagberg, J., & Kwak, L. (2017). Effects of yoga, strength training and advice on back pain: a randomized controlled trial. BMC Musculoskeletal Disorders, 18, 132. http://doi.org/10.1186/s12891-017-1497-1

 

Abstract

Background

Among the working population, non-specific low-back pain and neck pain are one of the most common reasons for sickness absenteeism. The aim was to evaluate the effects of an early intervention of yoga – compared with strength training or evidence-based advice – on sickness absenteeism, sickness presenteeism, back and neck pain and disability among a working population.

Methods

A randomized controlled trial was conducted on 159 participants with predominantly (90%) chronic back and neck pain. After screening, the participants were randomized to kundalini yoga, strength training or evidence-based advice. Primary outcome was sickness absenteeism. Secondary outcomes were sickness presenteeism, back and neck pain and disability. Self-reported questionnaires and SMS text messages were completed at baseline, 6 weeks, 6 and 12 months.

Results

The results did not indicate that kundalini yoga and strength training had any statistically significant effects on the primary outcome compared with evidence-based advice. An interaction effect was found between adherence to recommendations and sickness absenteeism, indicating larger significant effects among the adherers to kundalini yoga versus evidence-based advice: RR = 0.47 (CI 0.30; 0.74, p = 0.001), strength training versus evidence-based advice: RR = 0.60 (CI 0.38; 0.96, p = 0.032). Some significant differences were also found for the secondary outcomes to the advantage of kundalini yoga and strength training.

Conclusions

Guided exercise in the forms of kundalini yoga or strength training does not reduce sickness absenteeism more than evidence-based advice alone. However, secondary analyses reveal that among those who pursue kundalini yoga or strength training at least two times a week, a significantly reduction in sickness absenteeism was found. Methods to increase adherence to treatment recommendations should be further developed and applied in exercise interventions.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372262/

Improve Autism with Yoga

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Improve Autism with Yoga

 

By John M. de Castro, Ph.D.

 

“Children with autism have very different sensory experiences from other people, and these responses often cause their bodies to get stuck in fight, flight, or freeze modes that divert blood from the digestive organs to the skeletal muscles. This activity results in disrupted digestion, increased heart rate, and shallower breathing—all of which readily provoke anxiety. Yoga helps a student’s body to get out of the ‘fight, flight or freeze’ response, and to feel more relaxed and less anxious. When the body is no longer in the ‘fight, flight or freeze’ response, blood returns to the core and the body can do its work of breathing.” – Louise Goldberg.

 

Autism spectrum disorder (ASD) is a developmental disability that tends to appear during early childhood and affect the individual throughout their lifetime. It affects a person’s ability to communicate, and interact with others, delays learning of language, makes eye contact or holding a conversation difficult, impairs reasoning and planning, narrows and intensifies interests, produces poor motor skills and sensory sensitivities. The diagnosis of autism spectrum disorder (ASD) has been increasing markedly over the last couple of decades. It is currently estimated that over 1% of the world population has autism spectrum disorder (ASD). The Centers for Disease Control estimates that in the U.S. 1 in 68 children (1 in 42 boys and 1 in 189 girls) have autism spectrum disorder (ASD).

 

ASD is a serious disorder that impairs the individual’s ability to lead independent lives including entering relationships or finding and holding employment. Its causes are unknown and there are no known cures. Treatment is generally directed at symptoms and can include behavioral therapies and drug treatments. Clearly, there is a need for effective treatment options. In today’s Research News article “Relaxation Response–Based Yoga Improves Functioning in Young Children with Autism: A Pilot Study.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3221508/

Rosenblatt and colleagues study the application of yoga practice for autism spectrum disorder (ASD) in a pilot investigation.

 

They recruited children between the ages of 3 to 16 who were diagnosed with ASD and divided them into preschool (ages3-4), latency (ages 5-12), and adolescence (ages 13-16) groups. The children continued their usual treatments plus practiced yoga for 45 minutes once a week for eight weeks. Parents were instructed to encourage yoga practice at home guided with a CD. The program included breathing techniques, postures, music and dance, and relaxation. The participants were measured before and after the 8-week treatment period for behavioral symptoms, atypicality, depression, externalizing, internalizing, aberrant behaviors, and irritability.

 

They found that the latency group (ages 5-12) after the 8 weeks of yoga practice showed significant improvements in behavioral symptoms, atypicality, depression, externalization, internalization, and irritability. These are interesting results, but it was a pilot study, lacking a control condition. So, conclusions must be highly tempered. Nevertheless, over the course of the study the 5 to 12-year-old children had significant improvements in ASD symptoms.

 

It is particularly interesting that atypicality was improved. Atypicality involves the core characteristics of autism, including all of their atypical behaviors, behaviors well outside the norms. Interestingly, it also involves extremes in intelligence, from genius to retardation. So, yoga practice appears to go right to the core of autism and improve the unusual behavior that are typical of ASD. This is particularly significant and provides impetus to performing a large randomized clinical trial of yoga practice as a treatment for autism spectrum disorder.

 

So, improve autism with yoga.

 

”But seeing the kids—many of whom were extremely anxious, withdrawn, or angry—let go, for even a moment, was a revelation. We were amazed at how effective yoga was with these children and how much they enjoyed it.” – Louise Goldberg.

 

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

Rosenblatt, L. E., Gorantla, S., Torres, J. A., Yarmush, R. S., Rao, S., Park, E. R., … Levine, J. B. (2011). Relaxation Response–Based Yoga Improves Functioning in Young Children with Autism: A Pilot Study. Journal of Alternative and Complementary Medicine, 17(11), 1029–1035. http://doi.org/10.1089/acm.2010.0834

 

Abstract

Objectives

The study objectives were to develop and objectively assess the therapeutic effect of a novel movement-based complementary and alternative medicine approach for children with an autism-spectrum disorder (ASD).

Design

A within-subject analysis comparing pre- to post-treatment scores on two standard measures of childhood behavioral problems was used.

Settings and location

The intervention and data analysis occurred at a tertiary care, medical school teaching hospital.

Subjects

Twenty-four (24) children aged 3–16 years with a diagnosis of an ASD comprised the study group.

Intervention

The efficacy of an 8-week multimodal yoga, dance, and music therapy program based on the relaxation response (RR) was developed and examined.

Outcome measures

The study outcome was measured using The Behavioral Assessment System for Children, Second Edition (BASC-2) and the Aberrant Behavioral Checklist (ABC).

Results

Robust changes were found on the BASC-2, primarily for 5–12-year-old children. Unexpectedly, the post-treatment scores on the Atypicality scale of the BASC-2, which measures some of the core features of autism, changed significantly (p=0.003).

Conclusions

A movement-based, modified RR program, involving yoga and dance, showed efficacy in treating behavioral and some core features of autism, particularly for latency-age children.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3221508/

Bikram Yoga Does Not Affect Cardiovascular Risk Factors with Healthy Participants

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Bikram Yoga Does Not Affect Cardiovascular Risk Factors with Healthy Participants

 

By John M. de Castro, Ph.D.

 

“those with a regular yoga practice are likely to adopt a healthy lifestyle, and to experience lower levels of perceived stress and depression than runners or inactive adults.” – B. Grace Bullock

 

Cardiovascular disease is the number one killer, claiming more lives than all forms of cancer combined. “Heart disease is the leading cause of death for both men and women. About 610,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths. Every year about 735,000 Americans have a heart attack.” (Centers for Disease Control). A myriad of treatments has been developed for heart disease including a variety of surgical procedures and medications. But the safest effective treatments are lifestyle changes. These include quitting smoking, weight reduction, improved diet, physical activity, and reducing stresses. Other safe and effective treatments are 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 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. Bikram Yoga is somewhat unique yoga practice as it employs a set sequence of 26 poses (asanas) and two breathing exercises. It is practiced in a heated environment (105°F, 40.6°C, 40% humidity) and there is a unique programmed instructional dialogue. The hot environment is thought to soften the muscles making them more pliable and loosen the joints making them more flexible allowing the practitioner to go deeper into poses. The sweating that occurs is thought to help remove toxins and impurities.

 

In today’s Research News article “Effect of a 16-week Bikram yoga program on heart rate variability and associated cardiovascular disease risk factors in stressed and sedentary adults: A randomized controlled trial.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5399826/

Hewett and colleagues examined the effectiveness of Bikram yoga to alter cardiovascular risk factors. They recruited sedentary, stressed, adults and randomly assigned them to receive either a 16-week, 90 minute, 3 times per week, Bikram Yoga program or a no-treatment control condition. They were measured before and after training for heart rate variability, resting systolic and diastolic blood pressure, and heart rate, c-reactive protein, triglycerides, total cholesterol, low-density- and high-density lipoprotein cholesterol, total cholesterol to HDL ratio, and fasting blood glucose, height, weight, waist circumference, body composition, health status, and attendance at yoga sessions.

 

Surprisingly, they did not find any significant group differences in any of the measures before or after training. But, when they looked at attendance ay the Bikram Yoga sessions they found that the more sessions attended the greater the decrease in diastolic blood pressure, body fat percentage, fat mass, and body mass index. So, there appeared to be some modest benefits of high levels of attendance to Bikram Yoga sessions.

 

These are disappointing results. But, the lack of change produced in cardiovascular risk factors by participation in a Bikram Yoga program may have resulted from the fact that the participants were healthy, although sedentary, to begin with. It is possible that significant effects would have been evident if unhealthy participants were examined. On the other hand, it is possible that this form of yoga is simply not an effective means of reducing cardiovascular disease risk in healthy, sedentary individuals.

 

“Yoga has a powerful effect on stress and hypertension and can help people reduce the amount of medication they need. . . researchers reported significant reductions in blood pressure for interventions incorporating three basic elements of yoga practice: postures, meditation, and breathing. “ – Amy Wheeler

 

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

Hewett, Z. L., Pumpa, K. L., Smith, C. A., Fahey, P. P., & Cheema, B. S. (2017). Effect of a 16-week Bikram yoga program on heart rate variability and associated cardiovascular disease risk factors in stressed and sedentary adults: A randomized controlled trial. BMC Complementary and Alternative Medicine, 17, 226. http://doi.org/10.1186/s12906-017-1740-1

 

Abstract

Background

Chronic activation of the stress-response can contribute to cardiovascular disease risk, particularly in sedentary individuals. This study investigated the effect of a Bikram yoga intervention on the high frequency power component of heart rate variability (HRV) and associated cardiovascular disease (CVD) risk factors (i.e. additional domains of HRV, hemodynamic, hematologic, anthropometric and body composition outcome measures) in stressed and sedentary adults.

Methods

Eligible adults were randomized to an experimental group (n = 29) or a no treatment control group (n = 34). Experimental group participants were instructed to attend three to five supervised Bikram yoga classes per week for 16 weeks at local studios. Outcome measures were assessed at baseline (week 0) and completion (week 17).

Results

Sixty-three adults (37.2 ± 10.8 years, 79% women) were included in the intention-to-treat analysis. The experimental group attended 27 ± 18 classes. Analyses of covariance revealed no significant change in the high-frequency component of HRV (p = 0.912, partial η 2 = 0.000) or in any secondary outcome measure between groups over time. However, regression analyses revealed that higher attendance in the experimental group was associated with significant reductions in diastolic blood pressure (p = 0.039; partial η 2 = 0.154), body fat percentage (p = 0.001, partial η 2 = 0.379), fat mass (p = 0.003, partial η 2 = 0.294) and body mass index (p = 0.05, partial η 2 = 0.139).

Conclusions

A 16-week Bikram yoga program did not increase the high frequency power component of HRV or any other CVD risk factors investigated. As revealed by post hoc analyses, low adherence likely contributed to the null effects. Future studies are required to address barriers to adherence to better elucidate the dose-response effects of Bikram yoga practice as a medium to lower stress-related CVD risk.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5399826/

 

Improve Cystic Fibrosis Symptoms in Children with Yoga

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Improve Cystic Fibrosis Symptoms in Children with Yoga

 

By John M. de Castro, Ph.D.

 

“There are two main types of breathwork that are particularly helpful for people with Cystic Fibrosis that can either increase lung capacity or facilitate airway clearance. Any physical activity or breathing exercise that expands the chest, encourages full breath starting with the belly, and includes pauses will help increase lung capacity, whereas any activity or breathing exercise that encourages quick bursts of breath will help clear out the lungs.” – CharmedYogi

 

Cystic Fibrosis is a genetic disease caused by a recessive gene that is a mutation of the normal gene. It is generally diagnosed in early childhood. It is an incurable progressive disease that produces a “thick, buildup of mucus in the lungs, pancreas and other organs. In the lungs, the mucus clogs the airways and traps bacteria leading to infections, extensive lung damage and eventually, respiratory failure. In the pancreas, the mucus prevents the release of digestive enzymes that allow the body to break down food and absorb vital nutrients.” (Cystic Fibrosis Foundation). The disease results in increasing difficulties with breathing.

 

The persistent lung infections in Cystic Fibrosis lead to a persistent cough, shortness of breath, pneumonia or bronchitis, stunted growth, constipation, poor sleep, and infertility in males. Cystic Fibrosis affects about 30,000 people in the U.S. With modern treatment with lung clearance, inhaled medicine, and pancreatic enzyme replacement, longevity with the disease has increased to about 40 years. Patients, however, suffer from declining health and quality of life over the course of the disease, including increasing anxiety and depression.

 

Exercise can be beneficial for Cystic Fibrosis patients. The Cystic Fibrosis Foundation recommends that the exercise chosen is an enjoyable exercise that fits their schedule, connects them socially, and makes the heart and lungs, or bones and muscles stronger. Yoga practice perfectly fits this profile and has been shown to improve lung function in Chronic Obstructive Pulmonary Disease (COPD). In today’s Research News article “Yoga Therapy in Children with Cystic Fibrosis Decreases Immediate Anxiety and Joint Pain.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5204083/

McNamara and colleagues examine the ability of yoga practice to relieve the symptoms of Cystic Fibrosis in youths aged 7-21 years. They provided individual yoga instruction by certified instructors for 40 minutes in 6 sessions over 10 weeks and were encouraged to practice at home. They were measured before and 2 weeks after the 10-week period for Cystic Fibrosis symptoms, anxiety, depression, pain, sleep, and quality of life. They found that after the yoga intervention there was a significant decrease in anxiety levels and joint pain.

 

These results are interesting and fit with the general findings that yoga practice results in improvements in anxiety and improves joint function.  But, the improvements noted were small. In addition, there was no control condition in this pilot study. So, it is difficult to reach firm conclusions. The fact that the yoga training was confined to 6 individual sessions may not have been sufficient to produce significant benefits. In addition, the lack of a social component in the yoga practice may have limited its impact on quality of life. The results, though, are sufficiently encouraging to justify further research.

 

“Yoga as a complementary therapy may be a valuable option for patients with CF who are experiencing pain or anxiety related to their health, school, or social activities.” Christopher McNamara

 

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

McNamara, C., Johnson, M., Read, L., Vander Velden, H., Thygeson, M., Liu, M., … McNamara, J. (2016). Yoga Therapy in Children with Cystic Fibrosis Decreases Immediate Anxiety and Joint Pain. Evidence-Based Complementary and Alternative Medicine : eCAM, 2016, 9429504. http://doi.org/10.1155/2016/9429504

 

Abstract

This study was designed to determine whether yoga might alleviate symptoms of pain, sleep disturbance, anxiety, and depression in children with cystic fibrosis (CF). CF is the most common genetic, life-limiting chronic disease among Caucasian populations. It primarily affects the lungs but also many other secretory organs and consequently leads to significant morbidities. Research has shown that children with CF have significantly increased depression, anxiety, and pain compared to their healthy counterparts. Subjects participated in six one-on-one sessions over a 10-week period with a certified instructor who designed each yoga practice based on a preestablished list of 30 yoga asanas. Questionnaires evaluating pain, sleep disturbance, sustained anxiety, immediate anxiety, and depression were administered. Differences between premeasures and postmeasures were evaluated using a two-sided test. Twenty subjects were assessed (12 females/8 males), median age of 11 (7–20) years. Mean immediate anxiety scores decreased (before session to after session 29 to 23.6, respectively, p < 0.001). Joint pain improved (3.25 to 3.65, p = 0.028). CFQ-R emotion subscale improved from 79.2 to 85 (p = 0.073), and the respiratory subscale improved from 66.7 to 79.2 (p = 0.076). Other results were less notable. We conclude that yoga may reduce immediate anxiety and joint pain in patients with CF.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5204083/

 

Improve High Level Cognitive Function in Traumatized Adolescents with Yoga

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Improve High Level Cognitive Function in Traumatized Adolescents with Yoga

 

By John M. de Castro, Ph.D.

 

“With the girls in India, I’ve found that they most enjoy Thai massage, partner yoga, and expansive, “outer- focused” yoga. I believe that they greatly benefit from receiving loving touch, and they love watching an adult yoga teacher acting silly! It is rare that they share a dynamic with an adult that is not structured. With our volunteers, we have the opportunity to teach them yoga as a source of play, connection, laughter. The giggles abound, but when meditation time comes they are very observant.” – Rob Schware

 

Adolescence can be a difficult time, fraught with challenges. During this time the child transitions to young adulthood; including the development of intellectual, psychological, physical, and social abilities and characteristics. There are so many changes occurring during this time that the child can feel overwhelmed and unable to cope with all that is required. These difficulties can be markedly amplified by negative life events during childhood. Losing both parents during childhood is traumatic. It occurs to an estimated 13 million children worldwide. Many are raised by relatives, but, many also end up in orphanages.

 

Adolescence should be a time of mental, physical, social, and emotional growth. It is during this time that higher levels of thinking, sometimes called executive function, develops. These executive functions are an important foundation for success in the complex modern world. Being orphaned is severely traumatic and it is well known that trauma during childhood disrupts cognitive development. It has even been shown to affect brain development. So, it is important to find methods to mitigate the effects of this trauma on orphans’ development.

 

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. These include improved mood state, self-control, social abilities, self-regulation, emotion regulation, self-esteem, and ability to focus. In addition, yoga practice produces improvements in student grades and academic performance. They have also shown that the yoga practice produces lower levels of anxiety, depression, general distress, rumination, and intrusive thoughts.

 

It is reasonable then to hypothesize that yoga practice might help the intellectual development of orphans. In today’s Research News article “Effect of yoga program on executive functions of adolescents dwelling in an orphan home: A randomized controlled study.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5198826/

Purohit and Pradhan recruited adolescents (aged 11 to 16 years) residing in an orphanage. They randomly assigned the orphans to either receive yoga training or to a wait-list control condition. The yoga practice occurred 90 minutes per day, 4 days per week, for 3 months, and consisted of relaxation, postures, breathing exercises, and concentration. Before and after treatment the adolescents were administered a number of tests of executive function, including memory, cognitive inhibition, processing speed, mental flexibility, and decision making.

 

They found that the orphans who practiced yoga had significant improvements in overall cognition, executive functions, cognitive inhibition, memory, attention, and processing speed. These effects all occurred with moderate effect sizes. Hence, yoga practice appeared to produce improved higher level thinking in the orphans. The weakness in the study was that the control condition was a wait-list. Future research should contain active control conditions such as light exercise, group interactions etc. to demonstrate that the effects were due to yoga practice itself and not to a number of possible confounding factors.

 

There is no doubt, though, that these traumatized children benefited from the yoga practice. Anything that can improve the life and mental capabilities of these children is a step forward and a help to these emotionally needy adolescents, make their lives more enjoyable, and help toward future success.

 

So, improve high level cognitive function in traumatized adolescents with yoga.

 

“In essence, yoga is a practice of service to humanity. Yoga is a tool of transformation. With that transformed Self, you can show up for others and be of service.” – Mark Lilly

 

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

Purohit, S. P., & Pradhan, B. (2017). Effect of yoga program on executive functions of adolescents dwelling in an orphan home: A randomized controlled study. Journal of Traditional and Complementary Medicine, 7(1), 99–105. http://doi.org/10.1016/j.jtcme.2016.03.001

 

Abstract

Executive function (EF) is important for physical and mental health of children. Studies have shown that children with poverty and early life stress have reduced EF. The aim of the study was to evaluate the effect of Yoga program on the EF of orphan adolescents. Seventy two apparently healthy orphan adolescents randomized and allocated into two groups as Yoga group (n = 40; 14 girls, age = 12.69 ± 1.35 yrs) and Wait List Control (WLC) group (n = 32, 13 girls, age = 12.58 ± 1.52 yrs). Yoga group underwent three months of Yoga program in a schedule of 90 min per day, four days per week whereas the WLC group followed the routine activities. They were assessed by Stroop Color-Word Task, Digit Symbol Substitution Test (DSST), Digits Span Test and Trial Making Test (TMT) at the beginning and end of the program.

The repeated measures ANOVA showed significant difference in time and group interactions (p < 0.05) for all subtests of Stroop Color-Word Task and Digit Span Test and part-A of TMT whereas there were no significant difference found in DSST and TMT (part-B).

The post-hoc test with Bonferroni adjustment also showed significant improvements (p < 0.001) within the Yoga group in all test scores while in wrong score of DSST did not exhibit significant reduction. Whereas the WLC group, showed significant improvement (p < 0.05) in Stroop Color, Color-Word score, net score of DSST, Digit Span forward and Digit Span Total.

Three months Yoga program was found useful for the young orphan adolescents in improving their executive functions.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5198826/

 

Improve Quality of Life and Performance with Multiple Sclerosis with Yoga

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Improve Quality of Life and Performance with Multiple Sclerosis with Yoga

 

By John M. de Castro, Ph.D.

 

“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.” – Multiple Sclerosis Trust

 

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 has been previously shown to improve depression, sleep quality, cognitive impairments, emotion regulation, and fatigue. 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 “Feasibility and Impact of an 8-Week Integrative Yoga Program in People with Moderate Multiple Sclerosis–Related Disability: A Pilot Study.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315321/

Cohen and colleagues performed a pilot, single-group study, of the effectiveness of a specially designed yoga program for treating patients with multiple sclerosis. They recruited adult patients with multiple sclerosis with moderate disability and provided them with 8 weeks of twice weekly, 90-minute yoga sessions, including breathing practices, postures, meditation, and deep relaxation. The patients were encouraged to also practice at home. They assessed the feasibility of widespread implementation of such a program with budget utilization, recruitment rates, retention rates, attendance rates, and safety. They also assessed the patients’ quality of life, walking ability, extremity function, respiration, attention, and concentration, prior to and after the 8-week program and also 8-weeks later.

 

They found that the program was feasible, as it was implemented with acceptable costs, high participation rates and low drop-out rates, no unexpected adverse effects, and all participants reported home yoga practice. Importantly they found that after the intervention the patients were significantly improved on overall health status, quality of life issues, including bladder control, perceived deficits, and fatigue, standing, walking ability, motor control of both hands, hearing, and seeing. Many of these improvements continued to be significant at the 8-week follow-up.

 

Hence, this pilot study demonstrated the feasibility and potential benefits of yoga for patients with multiple sclerosis. This study did not contain a control condition, so any conclusions must be tempered and recognized as preliminary. Any exercise program might have produced similar benefits. A randomized controlled clinical trial is needed and warranted. But, the results were impressive and suggest that yoga for patients with multiple sclerosis can improve their quality of life and physical and mental ability and well-being. Since, multiple sclerosis produces a life-long disability, and yoga was shown to be both safe and effective, can be practiced at home, and substantially improves quality of life and motor ability, it would seem to be ideal to improve the lives of these patients.

 

So, improve quality of life and performance with multiple sclerosis with yoga.

 

“Mind-body therapies like yoga are also a practical therapeutic approach in MS because of their low risk of physical or emotional stress. The exercise of yoga also allows people with MS to engage in their treatment in a very active and engaged manner. there appears to be benefit in MS from participation in any regular physical activity like yoga. yoga may additionally improve cognitive ability by exercising one’s attention on focused breathing and positioning techniques and by generally improving mood and reducing stress.” – Edward Kim

 

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

Cohen, E. T., Kietrys, D., Fogerite, S. G., Silva, M., Logan, K., Barone, D. A., & Parrott, J. S. (2017). Feasibility and Impact of an 8-Week Integrative Yoga Program in People with Moderate Multiple Sclerosis–Related Disability: A Pilot Study. International Journal of MS Care, 19(1), 30–39. http://doi.org/10.7224/1537-2073.2015-046

 

Abstract

Background:

This pilot study determined the feasibility of a specifically designed 8-week yoga program for people with moderate multiple sclerosis (MS)–related disability. We explored the program’s effect on quality of life (QOL) and physical and mental performance.

Methods:

We used a single-group design with repeated measurements at baseline, postintervention, and 8-week follow-up. Feasibility was examined through cost, recruitment, retention, attendance, and safety. Outcomes included the Multiple Sclerosis Quality of Life Inventory (MSQLI), 12-item Multiple Sclerosis Walking Scale (MSWS-12), Timed 25-Foot Walk test (T25FW), 6-Minute Walk Test (6MWT), Nine-Hole Peg Test (NHPT), Five-Times Sit-to-Stand Test (FTSTS), Multidirectional Reach Test (MDRT), maximum expiratory pressure, and Paced Auditory Serial Addition Test-3″ (PASAT-3″).

Results:

Fourteen participants completed the study. The program was feasible. There were significant main effects on the 36-item Short Form Health Status Survey Mental Component Summary (SF-36 MCS), Modified Fatigue Impact Scale (MFIS), Bladder Control Scale (BLCS), Perceived Deficits Questionnaire (PDQ), Mental Health Inventory (MHI), MSWS-12, T25FW, NHPT, PASAT-3″, 6MWT, FTSTS, and MDRT-Back. Improvements were found on the SF-36 MCS, MFIS, BLCS, PDQ, MHI, and MSWS-12 between baseline and postintervention. The effect on PDQ persisted at follow-up. Improvements were found on the T25FW, NHPT, 6MWT, FTSTS, and MDRT-Back between baseline and postintervention that persisted at follow-up. The PASAT-3″ did not change between baseline and postintervention but did between postintervention and follow-up.

Conclusions:

The yoga program was safe and feasible. Improvements in certain measures of QOL and performance were seen at postintervention and follow-up.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315321/

 

Improve Mental and Physical Health with Yoga

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Improve Mental and Physical Health with Yoga

 

By John M. de Castro, Ph.D.

 

“As an osteopathic physician, I focus a lot of my efforts on preventive medicine and practices, and in the body’s ability to heal itself. Yoga is a great tool for staying healthy because it is based on similar principles.” – Natalie Nevins

 

Yoga practice has been repeated demonstrated in research studies to be beneficial for the psychological and physical health of the practitioners. But, yoga is a complex of practices including postures, movements, breathing practices and meditation. In addition, there are a wide variety of practices including Vinyoga, Iyengar, Ashtanga, Bikram, Power, Kundalini, Sivananda, Kripalu, Anusara, and Hatha, and others. To better utilize yoga practice for particular issues, it would be useful to examine which components of yoga practice benefits which areas of mental and physical health.

 

In today’s Research News article “Cross-sectional analysis of health-related quality of life and elements of yoga practice.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5282804/

Birdee and colleagues recruited a national sample of yoga practitioners and asked them to complete measures of yoga practice characteristics, including adherence, length of practice, the perceived importance, practice of breathing, movement, and meditation practice, and also health related quality of life, which included measures of global mental and global physical health. They then performed correlational analysis to investigate the relationships between the characteristics of the practice and mental and physical health.

 

They found that the greater the inclusion of meditation in the yoga practice and the more the practice was in a group, the better the mental health of the practitioners. On the other hand, the longer they were practicing, the greater the teacher training, Viniyoga style, and practicing in a yoga studio, the greater the physical health of the practitioners. These are, of course, correlational findings and thus causal connections cannot be concluded. But the relationships are interesting and suggestive that how yoga is practiced makes a difference. In addition, the results only apply to yoga practitioners and there was no comparison to non-practitioners. So, the overall benefits were not assessed only the relative benefits within practitioners only.

 

Yoga has been well established to promote physical health. The findings, though, suggest that it is personalized instruction by experienced, and certified instructors, practiced in yoga studios that produces optimum health benefits. Vinyoga is an individualized practice where the instructor develops a personalized yoga program for the student based on such factors as health, age, and physical condition, including past or current injuries or illnesses. This suggests that when it comes to physical health, one size does not fit all. Tailoring the practice to the specific needs of the student is very important. In addition, the more years spent practicing, the greater the health benefits. These results indicate that learning to do yoga properly is a key to better health. Hence, for optimum physical benefit yoga need to be individualized, professionally taught, and practiced over a long period.

 

The mental health benefits of yoga, on the other hand, are more related to the meditative and social aspects of the practice. It is not surprising that the meditative aspect of yoga was related to mental health as meditation has been demonstrated repeatedly to improve mental health. It is interesting, though, that only this aspect along with practicing socially was associated with better mental health. Perhaps, putting one in greater contact with their inner life is a key.

 

So, improve mental and physical health with yoga.

 

“Workout fads come and go, but virtually no other exercise program is as enduring as yoga. It’s been around for more than 5,000 years. Yoga does more than burn calories and tone muscles. It’s a total mind-body workout that combines strengthening and stretching poses with deep breathing and meditation or relaxation.” – WebMD

 

 

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

Birdee, G. S., Ayala, S. G., & Wallston, K. A. (2017). Cross-sectional analysis of health-related quality of life and elements of yoga practice. BMC Complementary and Alternative Medicine, 17, 83. http://doi.org/10.1186/s12906-017-1599-1

 

Abstract

Background

Mind-body practices such as yoga have been studied for their generally positive effects on health-related quality of life (HRQOL). The association between how a person practices yoga and the person’s HRQOL is not known.

Materials and methods

Yoga practitioners were sent invitations to participate in an online survey via email. Yoga characteristics, HRQOL, and other sociodemographics were collected. Analyses of data from 309 consenting responders evaluated associations between yoga practice characteristics (use of yoga tools, length of practice, location, method, etc.) and the 10-item PROMIS Global Health scale for both physical and mental health components.

Results

Multivariable regression models demonstrated higher mental health scores were associated with regular meditation practice, higher income, and the method of practicing in a community group class (versus one-on-one). Higher physical health scores were associated with length of lifetime practice, teacher status, Krishnamacharya yoga style, and practicing in a yoga school/studio (versus at home).

Conclusions

Meditation practice in yoga is positively associated with mental health. Length of lifetime yoga practice was significantly associated with better physical health, suggesting yoga has a potential cumulative benefit over time. Different locations and methods of practice may be associated with varying effects on health outcomes. Comparative cross-sectional and longitudinal studies on the variations in yoga practice are needed to further characterize health benefits of yoga.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5282804/

 

 

Improve Mental Health in Disadvantaged Populations with Mindfulness

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Improve Mental Health in Disadvantaged Populations with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Mindfulness training could be integrated into educational settings on a city, state, or national level, thus promoting health and mental health. Integrating mindfulness-based practices into educational settings could offer the potential to promote a more positive path for our children, something that would be particularly beneficial for disadvantaged urban youth like the kids in our studies.” –  Tamar Mendelson

 

Disadvantaged populations have a disproportionate share of mental health issues. Indeed, the lower the socioeconomic status of an individual the greater the likelihood of a mental disorder. It is estimated that major mental illnesses are almost 3 times more likely in the disadvantaged, including almost double the incidence of depression, triple the incidence of anxiety disorders, alcohol abuse, and eating disorders. These higher incidences of mental health issues occur, in part, due to mental health problems leading to unemployment and poverty, but also to the stresses of life in poverty.

 

The disadvantaged are much more likely to be uninsured, not have mental health services available, and less likely to seek treatment. In addition, when they are treated it is almost exclusively with drugs. These often do not work, have adverse effects, or are not taken as prescribed and are thus ineffective. Most psychotherapies were developed to treat disorders in affluent populations and are not affordable or sensitive to the unique situations and education levels of the disadvantaged. So, very few disadvantaged people with mental health problems are treated with psychotherapies.

 

Hence, there is a great need for alternative treatments for the mentally ill disadvantaged. One increasingly popular alternative is mind-body practices. These include meditation, tai chi, qigong, yoga, guided imagery, etc. In today’s Research News article “Mind–Body Approaches to Treating Mental Health Symptoms Among Disadvantaged Populations: A Comprehensive Review.” See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4761814/

Burnett-Zeigler and colleagues review the published research literature on the effectiveness of mind-body practices for the treatment of mental health issues in disadvantaged populations.

 

They found that in general mind-body techniques are feasible, acceptable, and efficacious with disadvantaged populations. The published research reports than Mindfulness Based Stress Reduction (MBSR) programs produced significant improvements in disadvantaged populations in general health, social functioning, vitality, physical and emotional role functioning, stress, mindfulness, anxiety, self-compassion, life satisfaction, depression, relationships, awareness, self-acceptance, and self-empowerment, nonreactivity, improved self-care, and decreased distress. The research also reports that yoga practice results in significant improvements in distressed mood, depression, emotional well-being, body weight, depression, and disease-specific quality of life. Other mind-body techniques were also reported to have similar benefits.

 

Hence the published research studies are fairly uniform in finding that mind-body practices can be successfully implemented with disadvantaged populations and produce significant mental health benefits. Although much more research is needed, these are exciting findings. Mind-body techniques show tremendous promise for the mental health needs of the disadvantaged. They can be implemented cost-effectively and many of these practices can be employed at home on convenient schedules. Hence mind-body practices, if implemented broadly, may be major contributors to improved mental health in disadvantaged populations. This, in turn, may lead to better employment possibilities and a route out of poverty.

 

So, improve mental health in disadvantaged populations with mindfulness.

 

“Research and experience have shown that meditation-based or contemplative practices have proven to be beneficial with populations that are considered at risk, marginalized, or oppressed and with those who are incarcerated.” – Sadye Logan

 

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

Burnett-Zeigler, I., Schuette, S., Victorson, D., & Wisner, K. L. (2016). Mind–Body Approaches to Treating Mental Health Symptoms Among Disadvantaged Populations: A Comprehensive Review. Journal of Alternative and Complementary Medicine, 22(2), 115–124. http://doi.org/10.1089/acm.2015.0038

 

Abstract

Mind–body approaches are commonly used to treat a variety of chronic health conditions, including depression and anxiety. A substantial proportion of individuals with depression and anxiety disorders do not receive conventional treatment; disadvantaged individuals are especially unlikely to receive treatment. Mind–body approaches offer a potentially more accessible and acceptable alternative to conventional mental health treatment for disadvantaged individuals, who may not otherwise receive mental health treatment. This review examines evidence for the efficacy of mind–body interventions for mental health symptoms among disadvantaged populations. While rates of utilization were relatively lower for racial/ethnic minorities, evidence suggests that significant proportions of racial/ethnic minorities are using complementary health approaches as health treatments, especially prayer/healers and natural or herbal remedies. This review of studies on the efficacy of mind–body interventions among disadvantaged populations found evidence for the efficacy of mind–body approaches for several mental and physical health symptoms, functioning, self-care, and overall quality of life.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4761814/

 

Live Longer with Yoga and Meditation

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Live Longer with Yoga and Meditation

 

By John M. de Castro, Ph.D.

 

“A growing body of research supports the immediate benefits of meditation, such as reduced stress and anxiety levels, lower blood pressure, and enhanced happiness. While these initial perks may be reason enough for us to practice, meditation’s positive impact appears to be even more far-reaching, potentially adding years to our lives and improving cognitive function well into old age.” – Rina Deshpande

 

One of the most exciting findings in molecular biology in recent years was the discovery of the telomere. This is a component of the DNA molecule that is attached to the ends of the strands. Recent genetic research has suggested that the telomere and its regulation is the biological mechanism that produces aging. It has been found that the genes, coded on the DNA molecule, govern cellular processes in our bodies. One of the most fundamental of these processes is cell replication. Cells are constantly turning over. Dying cells or damaged are replaced by new cells. The cells turn over at different rates but most cells in the body are lost and replaced between every few days to every few months. Needless to say, we’re constantly renewing ourselves.

 

As we age the tail of the DNA molecule called the telomere shortens. When it gets very short cells have a more and more difficult time reproducing and become more likely to produce defective cells. On a cellular basis, this is what produces aging. As we get older the new cells produced are more and more likely to be defective. The shortening of the telomere occurs each time the cell is replaced. So, slowly as we age it gets shorter and shorter. This has been called a “mitotic clock.” This is normal. But, telomere shortening can also be produced by oxidative stress, which can be produced by psychological and physiological stress. This is mediated by stress hormones and the inflammatory response. So, chronic stress can accelerate the aging process. In other words, when we’re chronically stressed we get older faster.

 

Fortunately, there is a mechanism to protect the telomere. There is an enzyme in the body called telomerase that helps to prevent shortening of the telomere. It also promotes cell survival and enhances stress-resistance.  Research suggests that processes that increase telomerase activity tend to slow the aging process by protecting the telomere.  One activity that seems to increase telomerase activity and protect telomere length is mindfulness practice. Hence, engaging in mindfulness practices may protect the telomere and thereby slow the aging process.

 

In today’s Research News article “Impact of Yoga and Meditation on Cellular Aging in Apparently Healthy Individuals: A Prospective, Open-Label Single-Arm Exploratory Study.” See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5278216/

Tolahunase and colleagues examined the effects of a program of yoga and meditation on biomarkers of cellular aging in a healthy population. They recruited healthy adults, aged 35-65 years who led modern sedentary lifestyles and provided them with a 12-week program of Hatha and Raja yogic meditation, breathing exercises, and postures. Sessions were held five days per week for 90 minutes. Participants were measured before and after treatment for a variety of biomarkers of cellular aging.

 

They found that at the end of the 12-week program there were significant reductions in the levels of the oxidative stress and inflammatory response related biomarkers 8-OH2dG, ROS, cortisol, and IL-6suggesting a reduction in chemical activity that tends to increase cellular aging. They also found that there were significant increases in TAC a marker of antioxidant activity, and markers of cellular aging of telomerase activity, an enzyme that protects the telomeres, β-endorphin, BDNF, and sirtuin-1. Hence, they found clear evidence that the meditation and yoga program greatly reduced the underlying biochemical processes of cellular aging in an otherwise healthy group of adults.

 

It should be mentioned that there wasn’t a control condition, particularly one that included light exercise. So, it cannot be determined if the results were due to participant expectancies, experimenter bias, attentional effects, the effects of exercise in a sedentary population, or many other potential confounding factors. A randomized controlled clinical trial including a group engaging in light exercise is needed to clarify the causal factors involved. Regardless of the explanation, this study demonstrated that the yoga and meditation program resulted in improvements in biomarkers that suggest that there was a slowing of the processes of cellular aging that underlie the aging of the body. This suggests that engaging in this or similar programs may lead to a longer, healthier life.

 

So, Live Longer with Yoga and Meditation.

 

“Yoga and meditation are well-documented to have psychological, emotional and physical benefits for people at all stages of health, including cancer patients. Now breakthrough research reveals yoga and meditation can positively affect DNA.” – Elaine Gavalas

 

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

 

Tolahunase, M., Sagar, R., & Dada, R. (2017). Impact of Yoga and Meditation on Cellular Aging in Apparently Healthy Individuals: A Prospective, Open-Label Single-Arm Exploratory Study. Oxidative Medicine and Cellular Longevity, 2017, 7928981. http://doi.org/10.1155/2017/7928981

 

Abstract

This study was designed to explore the impact of Yoga and Meditation based lifestyle intervention (YMLI) on cellular aging in apparently healthy individuals. During this 12-week prospective, open-label, single arm exploratory study, 96 apparently healthy individuals were enrolled to receive YMLI. The primary endpoints were assessment of the change in levels of cardinal biomarkers of cellular aging in blood from baseline to week 12, which included DNA damage marker 8-hydroxy-2′-deoxyguanosine (8-OH2dG), oxidative stress markers reactive oxygen species (ROS), and total antioxidant capacity (TAC), and telomere attrition markers telomere length and telomerase activity. The secondary endpoints were assessment of metabotrophic blood biomarkers associated with cellular aging, which included cortisol, β-endorphin, IL-6, BDNF, and sirtuin-1. After 12 weeks of YMLI, there were significant improvements in both the cardinal biomarkers of cellular aging and the metabotrophic biomarkers influencing cellular aging compared to baseline values. The mean levels of 8-OH2dG, ROS, cortisol, and IL-6 were significantly lower and mean levels of TAC, telomerase activity, β-endorphin, BDNF, and sirtuin-1 were significantly increased (all values p < 0.05) post-YMLI. The mean level of telomere length was increased but the finding was not significant (p = 0.069). YMLI significantly reduced the rate of cellular aging in apparently healthy population.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5278216/