Yoga

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/

 

Improve Fatigue in Severe Chronic Disease with Yoga

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Improve Fatigue in Severe Chronic Disease with Yoga

 

By John M. de Castro, Ph.D.

 

“Yoga has stood out as an especially effective treatment for CFS because of its holistic approach to healing; unlike drugs, diets, physical therapy, or psychotherapy alone, yoga is a means to address physical, mental, and spiritual issues, all of which play roles in CFS.” – Lis Wagner

 

Chronic Fatigue Syndrome (CFS) otherwise known as Myalgic encephalomyelitis (ME) occurs in about 0.2% of the population. It produces a profound, prolonged, and debilitating tiredness. Myalgic encephalomyelitis (ME) when severe can produce a chronic and extreme tiredness, so severe that sufferers can become bed-bound or need to use a wheel-chair. Myalgic encephalomyelitis (ME) also produces muscle pain, brain fog and dizziness, poor memory, disturbed sleep and trouble with digestion. All this may be combined with the kind of malaise that comes with a post-viral infection.

 

Myalgic encephalomyelitis (ME) is thought to be caused by a combination of stress plus a virus or a toxin, shock, or poisoning. But the exact cause is not known. There is no known cure. Usual treatments for CFS/ME are targeted at symptom relief and include exercise and drugs. Mindfulness has been shown to reduce fatigue due to a number of conditions. Yoga is a mindfulness practice that also includes exercise. So, yoga practice may be an effective treatment for the symptoms of Chronic Fatigue Syndrome (CFS) / Myalgic encephalomyelitis (ME).

 

In today’s Research News article “Development of a recumbent isometric yoga program for patients with severe chronic fatigue syndrome/myalgic encephalomyelitis: A pilot study to assess feasibility and efficacy.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5335724/

Oka and colleagues recruited patients (26-61 years old) who were diagnosed with severe Myalgic encephalomyelitis (ME). In a previous study, a program of isometric yoga in a sitting position was successfully shown to reduce fatigue in ME patients. But, in severe conditions sitting yoga proved to be too difficult. So, they developed an isometric yoga program that could be practiced while lying down, recumbent. Isometric yoga involves static postures with contraction of muscles without movement. Yoga was practiced for 3 months every 2 to 4 weeks for 20 minutes when the patients came to the hospital. They were also encouraged to practice at home. Fatigue was measured before and after the last practice and before and after the 3-month practice period.

 

They found that there was very good compliance with patients practicing at home on average of 6 days per week. There were no adverse events and patients reported high satisfaction with the program. Importantly, on the short-term, before and after the final yoga session there was a significant decrease in fatigue produced by the yoga session, nearly cutting it in half. So, the 20-minute practice appeared to energize the patients. On the long-term between before and after the 3-months of practice there was also a significant decrease in fatigue. Hence the program appeared to be well accepted, was energizing, and significantly improved the primary symptom of Myalgic encephalomyelitis (ME), fatigue.

 

It should be mentioned that this pilot study did not have a control condition and as such conclusions must be tempered. The results, however, are sufficiently encouraging that a randomized controlled clinical trial is warranted. The trial should contain at least one other form of exercise to determine if the effects are specific to yoga or the results of any light exercise program. It should be noted that these patients could not tolerate even sitting yoga practice. So, it is particularly encouraging the a tolerable variation of isometric yoga practice was so beneficial.

 

So, improve fatigue in severe chronic disease with yoga.

 

“teaching yoga to those with ME, or indeed any chronic condition, is about teaching students the value of pacing, of slowing down; of breathing properly and learning to relax, whilst facilitating them to get back in touch with their spiritual centre and to live more in the moment.” – Yoga Abode

 

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

Oka, T., Wakita, H., & Kimura, K. (2017). Development of a recumbent isometric yoga program for patients with severe chronic fatigue syndrome/myalgic encephalomyelitis: A pilot study to assess feasibility and efficacy. Biopsychosocial Medicine, 11, 5. http://doi.org/10.1186/s13030-017-0090-z

 

Abstract

Background

Our previous randomized controlled trial demonstrated that isometric yoga in a sitting position reduces fatigue in patients with chronic fatigue syndrome/myalgic encephalomyelitis (CFS/ME). However, some patients experience difficulties sitting or practicing isometric yoga in a sitting position for long periods. To date, therapeutic interventions for patients with severe symptoms have not been established. Therefore, we developed a recumbent isometric yoga program, which takes approximately 20 min to complete, designed to reduce fatigue in patients with severe CFS/ME. The aim of this pilot study was to assess the feasibility, safety, and usefulness of this program.

Methods

This pilot study included 12 adult patients with CFS/ME. Six patients were reluctant to practice isometric yoga in a sitting position because of the severity of their fatigue (group 1). The remaining six patients had previously practiced isometric yoga in a sitting position (group 2). For 3 months, the patients of both groups practiced recumbent isometric yoga every 2 to 4 weeks with a yoga instructor and at home on other days if they could. The short-term effects of isometric yoga on fatigue were assessed using the Profile of Mood Status (POMS) questionnaire immediately before and after their final session with the yoga instructor. The long-term effects of isometric yoga on fatigue were assessed using the Chalder Fatigue Scale (FS) questionnaire before and after the intervention period. Adverse events, satisfaction with the program, and preference of yoga position (sitting or recumbent) were also recorded.

Results

All subjects completed the intervention. In both groups, the POMS fatigue score was significantly decreased after practicing the 20-min yoga program and the Chalder FS score was decreased significantly after the 3-month intervention period. There were no serious adverse events. All subjects in group 2 preferred the recumbent isometric yoga program over a sitting yoga program.

Conclusions

This study suggests that recumbent isometric yoga is a feasible and acceptable treatment for patients with CFS/ME, even for patients who experience difficulty practicing isometric yoga in the sitting position.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5335724/

 

Improve Type II Diabetes with Yoga

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Improve Type II Diabetes with Yoga

 

By John M. de Castro, Ph.D.

 

“a number of studies have revealed that yoga can reduce contributing factors and help patients cope with diabetic symptoms. Although regular exercise can help, yoga for diabetes provides unique benefits that can effectively restore the body to a state of natural health and proper function.” – Yoga U

 

Diabetes is a major health issue. It is estimated that 30 million people in the United States have diabetes and the numbers are growing. Type 2 diabetes is a common and increasingly prevalent illness that is largely preventable. Although this has been called adult-onset diabetes it is increasingly being diagnosed in children. One of the reasons for the increasing incidence of Type 2 Diabetes is its association with overweight and obesity which is becoming epidemic in the industrialized world.

 

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

 

A leading cause of this tissue resistance to insulin is overweight and obesity and a sedentary life style. Unlike Type I Diabetes, Type II does not require insulin injections. Instead, the treatment and prevention of Type 2 Diabetes focuses on diet, exercise, and weight control. Recently, mindfulness practices have been shown to be helpful in managing diabetes.

A mindfulness practice that combines mindfulness with exercise is yoga and it has been shown to be helpful in the treatment of Type II Diabetes. In order for any treatment, including yoga practice, to be effective beyond the guided treatment, the regimen of practice must be continued and adhered to.

 

In today’s Research News article “Adherence to yoga and its resultant effects on blood glucose in Type 2 diabetes: A community-based follow-up study.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5225741/

Angadi and colleagues studied the effect of varying levels of adherence to yoga practice after treatment to treat the symptoms of Type II Diabetes. They recruited adult (40 years of age and older) patients who had been diagnosed with Type II Diabetes. As part of a previous study these patients had been practicing yoga for 3 months. To measure adherence, their attendance at continuing yoga practices was simply recorded over a 6-month period. Blood sugar levels, fasting and after a meal, and glycosylated hemoglobin (HbA1c), a marker of blood sugar level control, were measured at baseline and again at 1, 3, and 6 months.

 

They found that at the end of 6 months, the greater the attendance at yoga classes, the lower the fasting blood sugar levels. This suggests, not surprisingly, that adherence to attendance at yoga classes is important for the continuing effectiveness of yoga in reducing blood sugar levels in patients with Type II Diabetes. It should be noted that all of the participants in this study had been practicing yoga for 3 months prior and there was not a control comparison condition that did not practice yoga. As such, the primary effectiveness of yoga practice was already present. The current study simply looked at the consequences of varying levels of continuing yoga practice for the subsequent 6-month period. Hence, continuing a program of yoga practice appear to be helpful in maintaining the effectiveness of yoga practice as an adjunctive activity for the treatment of Type II Diabetes.

 

So, improve Type II Diabetes with yoga.

 

“Regular yoga practice can help reduce the level of sugar in the blood, along with lowering blood pressure, keeping your weight in check, reducing the severity of the symptoms  and slowing the rate of progression of the disease.” – TheHealthSite.com

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

Angadi, P., Jagannathan, A., Thulasi, A., Kumar, V., Umamaheshwar, K., & Raghuram, N. (2017). Adherence to yoga and its resultant effects on blood glucose in Type 2 diabetes: A community-based follow-up study. International Journal of Yoga, 10(1), 29–36. http://doi.org/10.4103/0973-6131.186159

 

Abstract

Aim:

To study the adherence to yoga and its effects on blood glucose parameters in patients with Type 2 Diabetes Mellitus.

Methods:

A single group longitudinal study over 6 months was conducted at VASK yoga centre, Bangalore. Fasting Blood Sugar, Post Prandial Blood Sugar Levels and Glycosylated Hemoglobin and qualitative in-depth interview of the participants and therapist was conducted at baseline, end of 3rd month and end of 6 months; intermediate observations was conducted at the end of every month.

Results:

Adherence to yoga in the community in Bangalore is around 50% over 6 months. Participants who completed the yoga programme had significantly lower HbA1c (end of 3rd month). At the end of 6 months yoga adherence was significantly negatively correlated with FBS and stress. Further there was a trend towards those who dropped out having higher FBS, controlling for medication intake, stress levels and diet pattern (OR = 1.027, P = 0.07). Qualitative data revealed that most of the participants joined and completed the yoga programme to help cure their diabetes. Participants who dropped out from the yoga programme gave reasons of travel, ill-health and increased work-load at office.

Conclusions:

Adherence to yoga has an effect on the blood glucose parameters in diabetes. Hence, strategies to motivate participants to undergo ‘lifestyle modification practices’ including maximizing adherence to yoga should be the focus to experience any beneficial effects of yoga.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5225741/

 

Improve Drug Resistant Major Depressive Disorder with Yoga Breathing Exercises

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Improve Drug Resistant Major Depressive Disorder with Yoga Breathing Exercises

 

By John M. de Castro, Ph.D.

 

“Yoga breathing can help you manage the symptoms of both anxiety and depression. After years of meditating, and learning to observe my anxiety-based depression, I actually recovered from a condition that literally almost killed me. I regained and continue to maintain my optimum mental health with a yoga breathing practice.” – Amy Weintraub

 

Clinically diagnosed depression is the most common mental illness, affecting over 6% of the population. Major depression can be quite debilitating. It is also generally episodic, coming and going. Some people only have a single episode but most have multiple reoccurrences of depression.  Depression can be difficult to treat and usually treated with anti-depressive medication. But, of patients treated initially with antidepressant drugs only about a third attained remission of the depression. After repeated and varied treatments including antidepressant drugs, therapy, exercise etc. only about two thirds of patients attained remission. But, antidepressant drugs often have troubling side effects and can lose effectiveness over time. In addition, many patients who achieve remission have relapses and recurrences of the depression.

 

Being depressed and not responding to treatment or relapsing is a terribly difficult situation. The patients are suffering and nothing appears to work to relieve their intense depression. Suicide becomes a real possibility. So, it is imperative that other treatments be identified that can be applied when the typical treatments fail. Mindfulness training is another alternative treatment for depression. It has been shown to be an effective treatment for depression and is also effective for the prevention of its recurrence. Mindfulness Based Cognitive Therapy (MBCT) was specifically developed to treat depression and can be effective even in the cases where drugs fail. Aerobic exercise has also been found to relieve depression.

 

Yoga practice in many ways is ideal as it is both a mindfulness practice and an exercise and it can be practiced in groups or individually at home. It has also been shown to reduce depression. Yoga practice, though, is a combination of practices including postures, meditation, and breathing exercises. Hence, it is not clear which, or which combination of these components is effective for depression. In today’s Research News article “A Breathing-based Meditation Intervention for Patients with Major Depressive Disorder Following Inadequate Response to Antidepressants: A Randomized Pilot Study.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5272872/

Sharma and colleagues perform a controlled pilot test of yogic breathing exercises alone for the treatment of antidepressant drug resistant major depressive disorder.

 

They recruited patients diagnosed with a major depressive disorder who after at least 8 weeks of antidepressant drug treatment did not show a decrease or remission in their depression. The participants were then randomly assigned to either a wait-list control condition or to receive 8 weeks of yogic breathing exercise practice meeting in groups, once a week for 90 minutes and practiced daily at home for 20 to 30 minutes. The intervention consisted of a series of sequential, rhythm-specific breathing exercises that bring practitioners into a restful, meditative state. They were measured prior to and after the intervention and mid-course at 4-weeks into practice for anxiety, depression, suicidal ideation and behavior, medication compliance, and adverse effects.

 

They found that the yogic breathing group had high completion rates and no adverse effects. The intervention group, in comparison to the wait-list control group, had a highly significant, 44% decrease in clinician rated depression, and in self-rated anxiety and depression. Hence, yogic breathing exercises appeared to produce dramatic, clinically significant reductions in depression in patients who were unresponsive to antidepressant drug treatment.

 

These are interesting and exciting findings that simple breathing exercises with no side effects can produce clinically significant relief of antidepressant drug resistant major depressive disorder. It is remarkable that such a simple intervention can have such huge effects on a disorder that is exceedingly difficult to treat. It should be mentioned that the control condition did not receive and additional treatment. So, it is important that this pilot study be followed by a randomized controlled clinical trial that also includes other forms of active treatments such as relaxation or meditation training. This could help reduce confounding and to sort out which components of the yogic breathing exercise were effective.

 

So, improve drug resistant major depressive disorder with yoga breathing exercises.

 

“A powerful tool for preventing the onset of depressed moods in the first place, breath awareness restores energy during acute phases of depression, lightens your emotional load, and creates needed distance from gloomy thoughts. And it complements other healing strategies by providing an underpinning of relaxation and emotional stability.” – Rolf Sovic

 

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

Sharma, A., Barrett, M. S., Cucchiara, A. J., Gooneratne, N. S., & Thase, M. E. (2017). A Breathing-based Meditation Intervention for Patients with Major Depressive Disorder Following Inadequate Response to Antidepressants: A Randomized Pilot Study. The Journal of Clinical Psychiatry, 78(1), e59–e63. http://doi.org/10.4088/JCP.16m10819

 

Abstract

Objective

To evaluate feasibility, efficacy and tolerability of Sudarshan Kriya yoga (SKY) as an adjunctive intervention in patients with major depressive disorder (MDD) with inadequate response to antidepressant treatment.

Method

Patients with MDD (defined by DSM-IV-TR) depressed despite ≥8 weeks of antidepressant treatment were randomized to SKY or a waitlist control (delayed yoga) arm for 8 weeks. The primary efficacy end point was change in 17-item Hamilton Depression Rating Scale (HDRS-17) total score from baseline to 2 months. The key secondary efficacy end points were change in Beck Depression Inventory (BDI) and Beck Anxiety Inventory (BAI) total scores. Analyses of the intent-to-treat (ITT) and completer sample were performed. The study was conducted at the University of Pennsylvania between October 2014 and December 2015.

Results

In the ITT sample (n=25), the SKY arm (n=13) showed a greater improvement in HDRS-17 total score compared to waitlist control (n=12)(−9.77 vs. 0.50, P =.0032). SKY also showed greater reduction in BDI total score versus waitlist control (−17.23 vs. −1.75, P = .0101). Mean changes in Beck Anxiety Inventory (BAI) total score from baseline were significantly greater for SKY than waitlist (ITT mean difference: −5.19; 95% CI −0.93 to −9.34; P = .0097; completer mean difference: −6.23; 95% CI −1.39 to −11.07; P = .0005). No adverse events were reported.

Conclusion

Results of this randomized, waitlist-controlled pilot study suggest the feasibility and promise of an adjunctive SKY-based intervention for patients with MDD who have not responded to antidepressants.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5272872/

Improve Attitudes and Mental Health at Work with Mindfulness

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Improve Attitudes and Mental Health at Work with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Mindfulness is, above all, about being aware and awake rather than operating unconsciously. When you’re consciously present at work, you’re aware of two aspects of your moment-to-moment experience—what’s going on around you and what’s going on within you. To be mindful at work means to be consciously present in what you’re doing, while you’re doing it, as well as managing your mental and emotional state.” –  Shamash Alidina

 

Stress is epidemic in the western workplace with almost two thirds of workers reporting high levels of stress at work. In high stress occupations burnout is all too prevalent. It frequently results from emotional exhaustion. Burnout is the fatigue, cynicism, emotional exhaustion, sleep disruption, and professional inefficacy that comes with work-related stress. Sleep disruption is an important consequence of the stress.  This exhaustion produces a loss of enthusiasm, empathy, and compassion. Regardless of the reasons for burnout or its immediate presenting consequences, it is a threat to the workplace. From a business standpoint, it reduces employee efficiency and productivity and increases costs. From the worker perspective, it makes the workplace a stressful, unhappy place, promoting physical and psychological problems. Hence, preventing burnout in the workplace is important. One technique that is gaining increasing attention is mindfulness training. It has been demonstrated to be helpful in treating and preventing burnout in a number of work environments.

 

In today’s Research News article “Mindful2Work: Effects of Combined Physical Exercise, Yoga, and Mindfulness Meditations for Stress Relieve in Employees. A Proof of Concept Study.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241323/

de Bruin and colleagues performed a pilot study of the effectiveness of a program of exercise, meditation, and yoga for the relief of work related stress symptoms. They recruited

workers who were referred by physicians who diagnosed them with work related stress issues. The workers received training in six weekly 2-hour sessions and a follow-up session, consisting of 20 minutes of aerobic exercise, 20 minutes of Hatha restorative yoga, and 80 minutes of mindfulness meditation including psycho-education. The participants were encouraged to practice at home. They were measured before and after the intervention, 6 weeks and 6 months after the completion of the program for workability, perceived stress, anxiety, depression, emotions, and sleep.

 

They found that the participants liked the program rating it at 8.1 on a 10-point scale. Following the intervention work-related fatigue and exhaustion (burnout) was markedly and significantly reduced while motivation, activation, focus and concentration, and energy were significantly increased. The employees became significantly less likely to leave their job, worked a significantly greater proportion of their contract hours, and found the work environment to be significantly better. Hence, the employees showed markedly improved attitudes and behavior toward their jobs. The employees’ psychological health was also greatly improved, with significant reductions in anxiety, depression, perceived stress, and increases in sleep quality and positive emotions. These effects all had very large effect sizes and were still strong and present 6 months after the conclusion of training. Hence, work-related psychological issues were improved in a lasting way with the intervention.

 

These results of this pilot study were impressive. But, the lack of a control group or condition markedly limits the conclusions that can be reached. Also, since the intervention contained meditation, yoga, and aerobic exercise, it cannot be determined which, or which combination of components are necessary for the benefits. But, the results certainly suggest that a large randomized controlled clinical trial should be conducted. With the intense stresses of the modern work environment, a program that reduced stress and improved attitudes and emotions, would be extremely valuable both to the employer and the employees.

 

So, improve attitudes and mental health at work with mindfulness.

 

“Many corporations and employees are realizing that the benefits of mindfulness practices can be dramatic. In addition to supporting overall health and well-being, mindfulness has been linked to improved cognitive functioning and lower stress levels.” – Carolyn Gregoire

 

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

De Bruin, E. I., Formsma, A. R., Frijstein, G., & Bögels, S. M. (2017). Mindful2Work: Effects of Combined Physical Exercise, Yoga, and Mindfulness Meditations for Stress Relieve in Employees. A Proof of Concept Study. Mindfulness, 8(1), 204–217. http://doi.org/10.1007/s12671-016-0593-x

 

Abstract

Work-related stress and associated illness and burnout is rising in western society, with now as much as almost a quarter of European and half of USA’s employees estimated to be at the point of burnout. Mindfulness meditation, yoga, and physical exercise have all shown beneficial effects for work-related stress and illness. This proof of concept study assessed the feasibility, acceptability, and preliminary effects of the newly developed Mindful2Work training, a combination of physical exercise, restorative yoga, and mindfulness meditations, delivered in six weekly group sessions plus a follow-up session. Participants (n = 26, four males), referred by company doctors with (work-related) stress and burnout complaints, completed measurements pre and post the intervention, as well as at 6-week (FU1) and 6-month (FU2) follow-up. Results showed very high feasibility and acceptability of the Mindful2Work training. The training and trainers were rated with an 8.1 and 8.4 on a 1–10 scale, respectively, and training dropout rate was zero. Significant improvements with (very) large effect sizes were demonstrated for the primary outcome measures of physical and mental workability, and for anxiety, depression, stress, sleep quality, positive and negative affect, which remained (very) large and mostly increased further over time. Risk for long-term dropout from work (checklist individual strength [CIS]) was 92 % at pre-test, reduced to 67 % at post-test, to 44 % at FU1, and 35 % at FU2, whereas employees worked (RTWI) 65 % of their contract hours per week at pre-test, which increased to 73 % at post-test, 81 % at FU1 and 93 % at FU2. Intensity of home practice or number of attended sessions were not related to training effects. To conclude, the newly developed Mindful2Work training seems very feasible, and acceptable, and although no control group was included, the large effects of Mindful2Work are highly promising.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241323/

 

Improve Obesity with Yoga

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Improve Obesity with Yoga

 

By John M. de Castro, Ph.D.

 

“Yoga is a powerful activity that connects mind, body and a sense of self to achieve endless health benefits, including maintaining weight-loss. The philosophy of yoga fosters a healing practice that brings peace and acceptance to the self no matter where you are in your life.” – Laurel Dierking

 

Obesity has become an epidemic in the industrialized world. In the U.S. the incidence of obesity, defined as a Body Mass Index (BMI) of 30 or above has more than doubled over the last 35 years to currently around 35% of the population, while two thirds of the population is considered overweight or obese (BMI > 25). Although the incidence rates have appeared to stabilize, the fact that over a third of the population is considered obese is very troubling. This is because of the health consequences of obesity. Obesity has been found to shorten life expectancy by eight years and extreme obesity by 14 years. This occurs because obesity is associated with cardiovascular problems such as coronary heart disease and hypertension, stroke, metabolic syndrome, diabetes, cancer, arthritis, and others.

 

Obviously, there is a need for effective treatments to prevent or treat obesity. But, despite copious research and a myriad of dietary and exercise programs, there still is no safe and effective treatment. Mindfulness is known to be associated with lower risk for obesity, alter eating behavior and improve health in obesity. This suggests that mindfulness training may be an effective treatment for overeating and obesity alone or in combination with other therapies. Yoga practice has been shown to have a myriad of physical and psychological benefits. These include significant loss in weight and body mass index (BMI), resting metabolism, and body fat in obese women with Type 2 diabetes and improve health in the obese. Hence it would seem reasonable to investigate the benefits of yoga therapy on the weight and body composition of the obese.

 

In today’s Research News article “Yoga Practice for Reducing the Male Obesity and Weight Related Psychological Difficulties-A Randomized Controlled Trial.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5198375/

Rshikesan and colleagues recruited overweight and obese (BMI > 25) male participants. They were randomly assigned to either receive Integrated Yoga Therapy or a no-treatment control condition. The yoga therapy instruction was conducted for 90 minutes per day, 5 days per week, for 14 weeks, consisting of lecture, stretching, yoga sun salutations, postures, breathing exercises and meditation This was followed by 3 months of home yoga practice. The participants were measured prior to training, after 14 weeks of training and after the 3-month home practice, for body weight, Body Mass Index (BMI), waist and hip circumference, body shape index, skinfold thickness, % body fat, perceived stress, and acceptance of weight related problems.

 

They found that compared to the no-treatment control condition that showed non-significant improvements, the yoga therapy group had significant decreases in weight, arm circumference, % body fat, Body Mass Index (BMI), and skinfold thickness and a decrease in perceived stress. Hence, Integrated Yoga Therapy produced a significant improvement in the physical and psychological manifestations of obesity.

 

These are encouraging results but the conclusions from the study need to be tempered as the improvements were relatively small, with a 3%, ~ 2 kg, reduction in weight after over a half a year of practice. In addition, the control condition did not include any programmed exercise or dietary activity. So, the results could have been produced by any increase in exercise induced caloric expenditure, or potentially by a placebo, experimenter bias, or attentional effect. Also, it has long been known that upon initiating an exercise program there is a small decrease in weight initially, but no further reductions occur with continued practice. So, it cannot be concluded that the yoga practice would continue to reduce weight and improve body shape. Regardless, the program did improve the physical and psychological manifestations of obesity.

 

So, improve obesity with yoga.

 

“What matters is having other fat people around, supporting each other and improving together. Fat people spend their whole lives trying to fit into a world that neither fits nor accepts them. Having a separate space to explore one’s physical self — and one’s spirituality — with others who have the same goals, is tremendously healing.” – Kay Erdwinn

 

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

Rshikesan, P. B., Subramanya, P., & Nidhi, R. (2016). Yoga Practice for Reducing the Male Obesity and Weight Related Psychological Difficulties-A Randomized Controlled Trial. Journal of Clinical and Diagnostic Research : JCDR, 10(11), OC22–OC28. http://doi.org/10.7860/JCDR/2016/22720.8940

 

Abstract

Introduction

Obesity is a health disorder and increasing all over the world. It is also a cause for many non-communicable diseases. Yoga practice reduces the stress level which may improve the eating habits and help in weight reduction.

Aim

To assess the final outcome of the effects after 3 months of the 14 weeks yoga training on obesity of adult male in an urban setting.

Materials and Methods

This was a randomized controlled trial with parallel groups (Yoga and Control groups) on male obese. Total 80 subjects with Body Mass Index (BMI) between 25 to 35 kg/cm2 were enrolled and randomized into two equal groups in which 72 subjects (yoga n = 37 and control n=35) completed the trial. Yoga group mean age ± SD was 40.03±8.74 and Control group mean age±SD was 42.20±12.06. A 14 weeks special IAYT (Integrated Approach of Yoga Therapy) yoga training was given to the Yoga group and no specific activity was given to Control group. The interim results of this study at 14 weeks were covered in another article which is under process. After the 14 weeks of yoga training the Yoga group was asked to continue the yoga practice for the next 3 months and the Control group was not given any physical activity. The final outcome is covered in this paper.

The assessments were anthropometric parameters of body weight (Wt), BMI (Body Mass Index), MAC (Mid-upper Arm Circumferences of left and right arm), WC (Waist Circumference), HC (Hip Circumference), WHR (Waist Hip Ratio), SKF (Skin Fold Thickness) of biceps, triceps, sub scapular, suprailiac and cumulative skin fold thickness value), Percentage body fat based on SKF and Psychological questionnaires of PSS (Perceived Stress Scale) and AAQW (Acceptance and Action Questionnaire for Weight related difficulty). Assessments were taken after 3 months of yoga training, for both Yoga and Control groups. Within group, between group and correlation analyses were carried out using SPSS 21.

Results

Improvement in anthropometric and psychological parameters such as Wt, Percentage body fat, PSS were observed in the final outcome. Also, some of the improvements such as AAQW score were lost in the final outcome, compared to interim results.

Conclusion

The yoga practice is effective for obesity control for adult male in an urban setting.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5198375/

 

Improve the Psychological Well-Being of Patients with Multiple Chronic Diseases with Yoga

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Improve the Psychological Well-Being of Patients with Multiple Chronic Diseases with Yoga

 

By John M. de Castro, Ph.D.

 

“Yoga can be beneficial for individuals with disabilities or chronic health conditions through both the physical postures and breathwork. Each pose can be modified or adapted to meet the needs of the student. Yoga asanas can be performed while seated in a chair or wheelchair.” – National Center on Health, Physical Activity and Disability (NCHPAD)

 

The prevalence of chronic diseases has increased with population ageing with around 18% of the elderly having debilitating chronic diseases. “The most common diagnoses are diabetes, stroke, hypertension, cancer, arthritis, asthma, fractures, the presence of an artificial knee or hip, fatigue, multiple sclerosis, demyelinating diseases of the central nervous system, gonarthrosis, ataxia, COPD, dependence on renal dialysis, malignant neoplasm of breast/prostate, depressive episodes, and pure hypercholesterolemia” (Curtis et al., 2016) and dementia.

 

The situation, however, is much more complex as over half have an additional chronic disease (multimorbidity). This situation has been termed Complex Chronic Disease and Disability (CCDD). Although there are a myriad of combinations, the disease pairs that were significantly associated with the highest likelihood of disability contained dementia (dementia–hip fracture, dementia–cardiovascular disease, and dementia–depression). These individuals are very frail, often confined to bed or wheelchairs. They provide a difficult challenge for caregiving and treatments to help relieve their suffering are badly needed.

 

Yoga practice has been found to be effective for the prevention and treatment of a large array of chronic psychological and physical problems, even for the elderly in hospice, with cancer, COPD, Kidney Disease, anxiety and depression, and dementia. Hence, it would seem reasonable to hypothesize that yoga may be effective for patients with Complex Chronic Disease and Disability (CCDD). In today’s Research News article “Evaluation of a Specialized Yoga Program for Persons Admitted to a Complex Continuing Care Hospital: A Pilot Study.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5223015/

Curtis and colleagues performed a pilot study of the effectiveness of yoga practice for male and female elderly (average age 63 years) in an institution with Complex Chronic Disease and Disability (CCDD). Most were in wheelchairs or had severe mobility issues.

 

The patients were provided with a Hatha Yoga program modified for practice in a sitting position, once a week for 8 weeks and were provided with recordings to guide personal daily practice. The practice included relaxation, body scan, and yoga postures. They were measured prior to, midway through, and after the practice for pain, pain catastrophizing, including rumination, magnification, and helplessness, perceived stress, anxiety and depression, perceived injustice, mindfulness, self-compassion, and spiritual well-being, including peace and meaning. They found that the yoga practice benefited the patients increasingly as the practice continued over the 8 weeks producing significant reduction in anxiety and pain magnification, and increases in self-compassion.

 

These are interesting results and suggest that yoga practice may be beneficial for chronically disabled patients with multiple diseases, improving their psychological well-being. This is a very difficult group to care for and treat and as such, the fact that yoga practice may be helpful, is exciting. It should be mentioned that this was a pilot study, without a control condition, and thus no firm conclusions can be reached. But, the results provide evidence and a rationale for conducting a large randomized controlled clinical trial in the future. A program that can help ease the suffering of these afflicted individuals would certainly be warmly welcomed both by the patients and the caregivers.

 

“Yoga therapy is very much about the whole person. It is complementary to physical therapy, but we take into account that back pain may be related to an emotional element, or it may be from lifestyle, some pattern that is not serving them, physical movement patterns or other patterns.” – Janice Gate

 

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., Kuluski, K., Bechsgaard, G., Ridgway, J., & Katz, J. (2016). Evaluation of a Specialized Yoga Program for Persons Admitted to a Complex Continuing Care Hospital: A Pilot Study. Evidence-Based Complementary and Alternative Medicine : eCAM, 2016, 6267879. http://doi.org/10.1155/2016/6267879

 

Abstract

Introduction. The purpose of this study was to evaluate a specialized yoga intervention for inpatients in a rehabilitation and complex continuing care hospital. Design. Single-cohort repeated measures design. Methods. Participants (N = 10) admitted to a rehabilitation and complex continuing care hospital were recruited to participate in a 50–60 min Hatha Yoga class (modified for wheelchair users/seated position) once a week for eight weeks, with assigned homework practice. Questionnaires on pain (pain, pain interference, and pain catastrophizing), psychological variables (depression, anxiety, and experiences with injustice), mindfulness, self-compassion, and spiritual well-being were collected at three intervals: pre-, mid-, and post-intervention. Results. Repeated measures ANOVAs revealed a significant main effect of time indicating improvements over the course of the yoga program on the (1) anxiety subscale of the Hospital Anxiety and Depression Scale, F(2,18) = 4.74, p < .05, and ηp2 = .35, (2) Self-Compassion Scale-Short Form, F(2,18) = 3.71, p < .05, and ηp2 = .29, and (3) Magnification subscale of the Pain Catastrophizing Scale, F(2,18) = 3. 66, p < .05, and ηp2 = .29. Discussion. The results suggest that an 8-week Hatha Yoga program improves pain-related factors and psychological experiences in individuals admitted to a rehabilitation and complex continuing care hospital.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5223015/

Reduce Medical Student’s Stress Response with Yoga

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Reduce Medical Student’s Stress Response with Yoga

 

By John M. de Castro, Ph.D.

 

“By reducing perceived stress and anxiety, yoga appears to modulate stress response systems. This, in turn, decreases physiological arousal — for example, reducing the heart rate, lowering blood pressure, and easing respiration.” – Harvard Mental Health Letter

 

Medical School is challenging both intellectually and psychologically. Stress levels are high and burnout is common. It’s been estimated that 63% of medical students experience negative consequences from stress while symptoms of severe stress were present in 25% of students. The prevalence of stress is higher among females than among males. High stress levels lead to lower performance in medical school and higher levels of physical and mental health problems, especially anxiety and depression. Indeed 50% of medical students report burnout and 11% have considered suicide in the last year.

 

Obviously, there is a need to either lower stress levels in medical education or find methods to assist medical students in dealing with the stress. One promising possibility is mindfulness training. It has been shown to reduce both the psychological and physiological responses to stress. It has also been shown to reduce stress in students, to help with the negative consequences of stress, and to reduce burnout in medical professionals. So, it would seem reasonable to suspect that mindfulness would be helpful in assisting medical students cope with the stress of their training.

 

Yoga practice is a mindfulness technique that has been found to have extensive physical and psychological benefits and has the additional benefit of being also a physical exercise. This may be particularly beneficial for stressed medical students. In today’s Research News article “Medical Students’ Stress Levels and Sense of Well Being after Six Weeks of Yoga and Meditation.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5174168/

Prasad and colleagues recruited male and female medical students who did not practice yoga. The participants attended a one hour Hatha yoga class, twice a week, for six weeks. They were measured before and after training for perceived stress, happiness, peace, focus, endurance, positivity, personal satisfaction, self-confidence, patience, and fatigue.

 

They found that after the yoga practice there was a significant reduction in perceived stress and significant increases in peace, focus, and endurance. In addition, there were no adverse effects and the students were very positive about participation. Hence, they found that after yoga practice there was significant improvement in the medical students’ stress levels and psychological state.

 

This study is a pilot, proof of concept study, that did not include a control condition. So, conclusions need to be tempered. Without an active control condition a large number of confounding factors, including placebo effects, attention effects, experimenter bias, maturation effects, etc., are potential explanations for the significant improvements. The study, though is encouraging and provides evidence supporting conducting a large randomized controlled clinical trial of the effectiveness of yoga for the treatment of stress in medical students.

 

“The science is now in: practice in mindfulness meditation decreases stress and can help you avoid the negative outcomes of burnout and loss of empathy. Mindfulness practice can also help you study more efficiently and retain more information from class lectures. It can increase your quality of life and, in some people, it protects against depression. And of all of these effects are founded upon changes in basic brain structures and function. “ – Brown University School of Medicine

 

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

Prasad, L., Varrey, A., & Sisti, G. (2016). Medical Students’ Stress Levels and Sense of Well Being after Six Weeks of Yoga and Meditation. Evidence-Based Complementary and Alternative Medicine : eCAM, 2016, 9251849. http://doi.org/10.1155/2016/9251849

 

Abstract

Objective. To determine the effect of six weeks of yoga and meditation on medical students’ levels of perceived stress and sense of wellbeing prior to taking their exams. Methods. We conducted a prospective case-control study of first-through-third-year medical students at our academic institution, measuring levels of perceived stress and sense of wellbeing before and after a six-week yoga and meditation intervention. Questionnaires used for evaluation included the perceived stress scale (PSS) and self-assessment surveys (SAS). The postintervention surveys were completed on the day of the students’ written exams. Results. A total of thirteen women and fourteen men participated. Median age was 28 (24 yrs–32 yrs). 48.1% were Caucasian, 7.4% Black, 11.1% Hispanic, 11.1% Asian, and 22.2% other. Paired t-tests showed a statistically significant reduction in perceived stress (18.44 versus 14.52; p = 0.004) after the six-week yoga and meditation program. After the yoga intervention, self-assessment survey results showed a significant improvement in feelings of peace, focus, and endurance. Improvements in happiness, positivity, personal satisfaction, and self-confidence were also seen. An improvement in unsubstantiated parameters such as patience and fatigue was observed. Conclusion. Yoga and meditation may be effective in reducing stress levels and improving aspects of personal wellbeing in medical students.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5174168/

Improve ADHD in Children with Yoga

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Improve ADHD in Children with Yoga

 

By John M. de Castro, Ph.D.

 

“For individuals with the ADD/ADHD wiring, who have a tendency toward addiction and extreme behavior, building awareness is essential. Mindfulness and the ability to focus go hand-in-hand. I think of mindfulness as a muscle that can be strengthened through meditation/prayer, yoga, exercise, and self-discipline.” – Michael Ferguson

 

Attention Deficit Hyperactivity Disorder (ADHD) is currently epidemic in the US. Roughly 6.4 million American children have been diagnosed with ADHD and 6.4% of American children are being treated with medication. There has been a 42% increase in the diagnoses of ADHD in the last 8 years. It should be emphasized that this increase in diagnoses probably represents an increase in awareness and willingness to diagnose ADHD rather than an increase in cases of ADHD. “Many children who like to run and jump may be high-energy. But that doesn’t mean they are hyperactive. To count as ADHD, symptoms have to be on the extreme side and have to cause problems in the child’s life. Also, they have to have been doing this for at least 6 months.” – WebMD

 

What can be done about this huge problem that is affecting such a large proportion of American children and adults? The most common treatment is drugs, like methylphenidate, Ritalin, which helps reduce symptoms in about 30% of the people with ADHD. Unfortunately, the effectiveness of the drugs appears to be markedly reduced after the first year. In addition, the drugs often have troublesome side effects, including nervousness agitation, anxiety, irritability, sleep and appetite problems, head and stomach aches, nausea, dizziness, and heart palpitations. They can also be addictive and can readily be abused. If that’s not enough using drugs that alter the brain in children during the time of brain development is fraught with long-term risks. So, drugs, at present, do not appear to be a good solution, only affecting some, only for a short time, and with unwanted side effects.  Is there a better way?

 

There are indications that mindfulness training may be a more effective treatment for ADHD. It makes sense that it should be, as the skills and abilities strengthened by mindfulness training are identical to those that are defective in ADHD, attention, impulse control, executive function, emotion control, and mood improvement. Yoga would appear to be particularly appropriate as it’s also an exercise and as such an outlet for some of the excess energy.

 

In today’s Research News article “Effects of an 8-week yoga program on sustained attention and discrimination function in children with attention deficit hyperactivity disorder.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5237364/

Chou and Huang examine the ability of yoga training as a treatment for Attention Deficit Hyperactivity Disorder (ADHD). They recruited children between the ages of 8 to 12 who had been diagnosed with ADHD. They were assigned based upon their school district to either be in a no-treatment control group or receive yoga training for 40 minutes, twice a week, for 8 weeks. They were measured before and after training for concentrated targeted perception (visual pursuit task), for their “discrimination ability for reaction speed, attention deficits, and reactive stress tolerance in the presence of continuous but rapidly changing acoustic and optical stimuli” (Determination test), and physical fitness.

 

They found that the yoga practice resulted in a significant increase in accuracy and faster reaction time in the visual pursuit task, indicating improved concentration. They also found that the yoga practice produced a significant increase in accuracy and faster reaction time in the Determination test, indicating improves discrimination ability. Hence, it appears that yoga practice improves attention, both concentrated and selective in children with ADHD.

 

It needs to be remembered that the control group in the study did not receive any active treatment or exercise training. So, it cannot be determined if yoga practice was specifically responsible for the improvements or that any exercise or any intervention would have similar effects. It is possible that the increased attention, placebo effect, or experimenter bias effect might have been responsible. Future research should improve the control condition by including exercise and placebo control conditions. Regardless it is clear that the children treated with yoga practice markedly improved their attentional abilities.

 

So, improve ADHD in children with yoga.

 

“Those diagnosed with ADHD are often stressed, distracted and unable to focus. The benefits of yoga include stress relief, increased focus, self-awareness, meditation as well as confidence all things those with ADHD can benefit from without the use of medication.” – Carol Traulsen

 

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

Chou, C.-C., & Huang, C.-J. (2017). Effects of an 8-week yoga program on sustained attention and discrimination function in children with attention deficit hyperactivity disorder. PeerJ, 5, e2883. http://doi.org/10.7717/peerj.2883

 

Abstract

This study investigated whether a yoga exercise intervention influenced the sustained attention and discrimination function in children with ADHD. Forty-nine participants (mean age = 10.50 years) were assigned to either a yoga exercise or a control group. Participants were given the Visual Pursuit Test and Determination Test prior to and after an eight-week exercise intervention (twice per week, 40 min per session) or a control intervention. Significant improvements in accuracy rate and reaction time of the two tests were observed over time in the exercise group compared with the control group. These findings suggest that alternative therapies such as yoga exercises can be complementary to behavioral interventions for children with attention and inhibition problems. Schools and parents of children with ADHD should consider alternatives for maximizing the opportunities that children with ADHD can engage in structured yoga  exercises.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5237364/