Improve Oral Health with Yoga

June 21, 2016 psyjdc 3 Comments

By John M. de Castro, Ph.D.

“Is yoga the key to dental health? It may not fight cavities, but the ancient great exercise regimen can improve a person’s oral health in a number of other important areas. Most of the oral health benefits of yoga come from stress relief. Eliminating stress has benefits for areas of health throughout the body, but it is particularly important when it comes to dental well-being.” – Irene McKinney

If you asked most people what’s one of the most common health problems that people have, probably the last thing that they would come up with us oral health. Yet, about half of all American adults, around 65 million, have mild, moderate or severe periodontitis, the more advanced form of periodontal disease. In adults 65 and older, prevalence rates increase to over 70 percent.

“Periodontitis means “inflammation around the tooth” – it is a serious gum infection that damages the soft tissue and bone that supports the tooth. All periodontal diseases, including periodontitis, are infections which affect the periodontium. The periodontium are the tissues around a tooth, tissues that support the tooth. With periodontitis, the alveolar bone around the teeth is slowly and progressively lost. Microorganisms, such as bacteria, stick to the surface of the tooth and multiply – an overactive immune system reacts with inflammation.” These bacterial plaques are sticky, colorless membranes that develop over the surface of the teeth and are the most common cause of periodontal disease. If it is not treated periodontitis will eventually lead to tooth loss, and increases the risk of stroke, heart attack and other health problems.

Treatment for periodontitis is straightforward including professional plaque removal and general at home oral hygiene. If severe, surgical procedures are called for. But, like many infections, periodontitis is exacerbated by stress. So, practices like mindfulness and yoga training, that reduce stress, may well help with periodontitis. In addition, mindfulness practices have been found to reduce the inflammatory response which would in turn reduce the inflammation of the gums. So, it would make sense to investigate the effects of yoga practice on periodontal disease.

In today’s Research News article “.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1255680397789217/?type=3&theater

or below or view the full text of the study at:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4784068/

Katuri and colleagues compared patients diagnosed with chronic periodontitis who practiced yoga for at least 5 years, to patients who demonstrated anxiety and depression, and those who neither practiced yoga or were anxious or depressed. They found that the yoga practitioners had less severe periodontitis as indicated by a plaque index and attachment level. In addition, the yoga practitioners had significantly lower plasma cortisol levels, an indicator of stress. Hence, the yoga practitioners were found to have less severe periodontal disease and less stress.

This study, however, simply compared groups who practiced yoga and didn’t. There could be systematic differences between the groups other than yoga practice that could be responsible for the results. For example, yoga practitioners may generally have healthier lifestyles including better diets and more rigorous home oral hygiene practices. It remains for future research to actively assign groups of patients diagnosed with chronic periodontitis to practice yoga to observe the causal effects of yoga practice on the disease.

The results, however, make sense. Yoga practice by reducing the psychological and physical responses to stress can reduce inflammatory responses and improve periodontitis. These intriguing findings deserve to be followed-up with more rigorous studies to ascertain if you can improve oral health with yoga.

“Studies have shown that yoga practiced regularly can decrease blood pressure, reduce your heart rate, and lessen stress. That is important to your oral health because stress diminishes resistance to infections including gum disease and abscesses, and can make you more likely to develop canker sores and cold sores. So don’t be surprised at your next dental visit when our hygienist tells you to brush, floss and sign up for a yoga class!” – Jill Smith

CMCS – Center for Mindfulness and Contemplative Studies

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

Study Summary

Katuri, K. K., Dasari, A. B., Kurapati, S., Vinnakota, N. R., Bollepalli, A. C., & Dhulipalla, R. (2016). Association of yoga practice and serum cortisol levels in chronic periodontitis patients with stress-related anxiety and depression. Journal of International Society of Preventive & Community Dentistry, 6(1), 7–14. http://doi.org/10.4103/2231-0762.175404

Abstract

Aim:

Reducing the psychosocial stress by various methods can improve overall health, and yoga is now considered as an easily available alternative method. The present cross-sectional pilot study was conducted mainly to find the association of yoga practice with periodontal disease by measuring serum cortisol levels.

Materials and Methods:

A total of 70 subjects with age range of 35–60 years suffering with chronic periodontitis were divided into group I (with stress), group II (without stress), and group III (practicing yoga). Psychological evaluation was carried out using Hamilton Anxiety Rating Scale (HAM-A) and Zung Self-rating Depression Scale (ZSDS). Periodontal parameters like plaque index (PI), probing pocket depth (PPD), and clinical attachment level (CAL) at 5–8 mm and >8 mm were recorded. Blood samples were collected and serum cortisol levels were measured.

Results:

Mean age, plaque scores, and number of teeth with PPD and CAL at 5–8 mm and >8 mm were similar in all the groups, except between group I and group III where a multiple comparison with Tukey’s post-hoc test showed significant difference in plaque index (P < 0.038) and the number of teeth with CAL 5–8 mm (P < 0.016). Serum cortisol levels and HAM-A scale and ZSDS scores showed highly significant value (P < 0.001) in group I subjects when compared with group II and group III subjects.

Conclusion:

Cross-sectional observation done among three groups showed that individuals practicing yoga regularly had low serum cortisol levels, HAM-A scale and ZSDS scores, and better periodontal health.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4784068/

Improve Well-Being with Menstrual Disorder with Yoga Nidra

June 20, 2016 psyjdc 1 Comment

By John M. de Castro, Ph.D.

“The ancient practice of yoga nidra, also known as yogic sleep, is a meditative practice that results in conscious deep sleep. Current research suggests that yoga nidra can help relieve menstrual problems, diabetes symptoms and post-traumatic stress disorder (PTSD).” – Elaine Gavalas

Menstrual disorders are associated with disruptive physical and/or emotional symptoms just before and during menstruation, including heavy bleeding, missed periods and unmanageable mood swings. Symptoms can include abnormal uterine bleeding, which may be abnormally heavy or absent or occurs between periods, painful menstrual periods, premenstrual syndrome, or premenstrual dysphonic disorder (depression). These disorders are all very common and most women experience some of these symptoms sometime during their premenopausal years, while around 20% experience them throughout their fertile years.

Yoga has documented benefits for the individual’s psychological and physical health and well-being. It has also been shown to improve menstrual problems. Yoga, however, consists of a number of components including, poses, breathing exercises, yoga nidra (meditation), concentration, and philosophy/ethics. So, it is difficult to determine which facet or combination of facets of yoga are responsible for which benefit. Hence, it is important to begin to test each component in isolation to determine its effects.

In today’s Research News article “Psycho-Biological Changes with Add on Yoga Nidra in Patients with Menstrual Disorders: a Randomized Clinical Trial.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1255064667850790/?type=3&theater

or below or view the full text of the study at:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4794540/

Rani and colleagues randomly assigned women who displayed menstrual disorders for more than 6-months to either a yoga Nidra or treatment as usual group. Yoga nidra is generally practiced while lying on the back on a mat on the floor with the arms out at the sides and the palm facing up. This is the what’s known as the corpse pose in yoga. It is generally a deep guided meditation practice. It usually begins with a systematic body scan meditation and then moves into a deep meditative state. The most easily observable effect of the yoga nidra practice is the extremely deep relaxation of the nervous system and healing of the body by allowing it the rest and recharge it usually lacks in our all too busy lifestyles. Yoga nidra produces a state of deep relaxation and sedation without the individual actually going to sleep.

At baseline Rani and colleagues measured psychological general well-being, and a variety of hormone levels. The yoga nidra group then received 30-35-minute yoga nidra, 5 days per week for 3 months and practiced at home for the subsequent 3 months. Measurements were then repeated at the end of the 6-month program. Control participants received their normal medical treatments during the 6-month period. They found that the yoga Nidra group showed significant improvements in anxiety, depression, positive well-being, general health, and vitality while the control group did not. Similarly, they found that the yoga Nidra group had significant decreases in 4 hormone levels; thyroid-stimulating hormone, follicle-stimulating hormone, luteinizing hormone, and prolactin. Hence, yoga Nidra produced positive benefits for psychological well-being and also for endocrine (hormonal) function.

These are exciting findings. Yoga Nidra practice improved psychological well-being in women with menstrual disorder. Yoga practice and meditation practice have these same benefits for practitioners. But, it’s interesting that these psychological benefits can be produced by yoga nidra practice alone. The findings of decreased hormone levels are significant. Pituitary hormones, follicle stimulating hormone, luteinizing hormones, prolactin and thyroid hormones are very much involved in the menstrual cycle and are required for normal development of ova. Yoga Nidra practice may be helping with menstrual disorder by producing better regulation of these crucial hormones. Future research will be required to investigate this idea.

It is important to note that the control group did not receive any new active treatment. It is possible that the effects observed were not due to yoga Nidra, but to the expectations of the participants that the yoga nidra would improve their disorder. It will be important for future research to include and active or placebo control condition.

Regardless, the results suggest that well-being can be improved in women with menstrual disorder with yoga nidra.

“Yoga nidra for me is like a ‘super nap’ that recharges me in no time. It is a complete rejuvenation package – a must to relieve ourselves of daily stress in today’s busy world.” – Pritika Nair

CMCS – Center for Mindfulness and Contemplative Studies

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

Study Summary

Rani, K., Tiwari, S. C., Kumar, S., Singh, U., Prakash, J., & Srivastava, N. (2016). Psycho-Biological Changes with Add on Yoga Nidra in Patients with Menstrual Disorders: a Randomized Clinical Trial. Journal of Caring Sciences,5(1), 1–9. http://doi.org/10.15171/jcs.2016.001

Abstract

Introduction: Menstrual disorders are common problems among women in the reproductive age group. Yuga interventions may decrease the physical and psychological problems related to menstrual disorders. The present study was aimed to assess the effect of Yoga Nidra on psychological problems in patients with menstrual disorders.

Methods: A total number of 100 women recruited from the department of obstetrics and gynecology and were then randomly allocated into two groups: a) intervention received yogic intervention and medication for 6 month, and b) control group received no yogic intervention and they only received prescribed medication). Psychological General Well-Being Index (PGWBI) and hormonal profile were assessed at the time of before and after six months on both groups.

Results: The mean score of anxiety, depression, positive well-being, general health, and vitality scores, as well as hormonal levels, in posttest were significantly different in intervention group as compared with pretest. But there was no significant difference in control group.

Conclusion: Yoga Nidra can be a successful therapy to overcome the psychiatric morbidity associated with menstrual irregularities. Therefore, Yogic relaxation training (Yoga Nidra) could be prescribed as an adjunct to conventional drug therapy for menstrual dysfunction.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4794540/

Increase Hemispheric Blood Oxygenation with Yogic Nostril Breathing

June 13, 2016April 28, 2022 psyjdc 3 Comments

By John M. de Castro, Ph.D.

“Breathing in through your left nostril will access the right “feeling” hemisphere of your brain, and breathing in through your right nostril, will access the left “thinking” hemisphere of your brain. Consciously alternating your breath between either nostril will allow you to activate and access your whole brain.” – Carole Bourne

Mindfulness practices have been shown to alter the brain, including short-term changes in activity and longer-term changes in the size and connectivity of brain areas and the chemistry of the nervous system. It is thought that many of the beneficial effects of mindfulness practices are mediated by these changes in the nervous system. Yoga practice is a mindfulness technique that has documented benefits for the individual’s psychological and physical health and well-being. It has also been shown to produce short- and long-term changes in the brain. It is thus likely that yoga practice also produces its beneficial effects by altering the brain.

Yoga consists of a number of components including, poses, breathing exercises, meditation, concentration, and philosophy/ethics. So, it is difficult to determine which facet or combination of facets of yoga are responsible for which benefit. Hence, it is important to begin to test each component in isolation to determine its effects. In a previously reviewed study the effects of yogic breathing techniques, specifically, left or right or alternating nostril breathing, it was found that these forms of breathing produce improvements in spatial and verbal memory ability. (LINK to Garg et al. study) These effects of left or right nostril breathing are thought to be produced by changing the oxygen flows to the individual neural hemispheres.

In today’s Research News article “Effect of uninostril yoga breathing on brain hemodynamics: A functional near-infrared spectroscopy study.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1250194438337813/?type=3&theater

or below or view the full text of the study at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728953/

Singh and colleagues examine the effects of left or right nostril breathing on oxygen and blood volume flows to the left and right hemispheres. They measured blood volume and oxygen levels in experienced yoga practitioners using a sophisticated optical imaging technique called Functional near-infrared spectroscopy. They were measured on separate days for the effects of left nostril, right nostril, or breath awareness (control condition) on hemispheric blood flows.

They found that with right nostril breathing there was an increase in blood oxygen and blood volume to the left prefrontal cortex while left nostril breathing produced an increase in blood oxygen and blood volume to the right prefrontal cortex. Hence, nostril breathing produces increased flow and oxygenation to the contralateral hemisphere. This would suggest that right nostril breathing would produce increments in left hemisphere functions such as verbal, mathematical, or logical functions, while left nostril breathing would produce increases in right hemisphere functions such as spatial, emotional, or artistic functions. It will be up to future research to test this conjecture.

The results, though, do demonstrate that yogic nostril breathing differentially effects blood flows and oxygenation to the contralateral hemisphere. This provides an underlying mechanism for the effects of yogic nostril breathing.

So, increase hemispheric blood oxygenation with yogic nostril breathing.

CMCS – Center for Mindfulness and Contemplative Studies

“Breathing consciously is a powerful act. The process of breathing sits directly at the interface of our voluntary nervous system (aspects of our physiology under our conscious control) and our autonomic nervous system (aspects generally not under conscious control). It’s a direct path for us to communicate quickly to the brain via what we do with our body.” – Paula Watkins

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

Study Summary

Singh, K., Bhargav, H., & Srinivasan, T. (2016). Effect of uninostril yoga breathing on brain hemodynamics: A functional near-infrared spectroscopy study. International Journal of Yoga, 9(1), 12–19. http://doi.org/10.4103/0973-6131.171711

Abstract

Objectives: To measure the effect of the right and left nostril yoga breathing on frontal hemodynamic responses in 32 right handed healthy male subjects within the age range of 18–35 years (23.75 ± 4.14 years).

Materials and Methods: Each subject practiced right nostril yoga breathing (RNYB), left nostril yoga breathing (LNYB) or breath awareness (BA) (as control) for 10 min at the same time of the day for three consecutive days, respectively. The sequence of intervention was assigned randomly. The frontal hemodynamic response in terms of changes in the oxygenated hemoglobin (oxyHb), deoxygenated hemoglobin (deoxyHb), and total hemoglobin (totalHb or blood volume) concentration was tapped for 5 min before (pre) and 10 min during the breathing practices using a 16 channel functional near-infrared system (FNIR100-ACK-W, BIOPAC Systems, Inc., U.S.A.). Average of the eight channels on each side (right and left frontals) was obtained for the two sessions (pre and during). Data was analyzed using SPSS version 10.0 through paired and independent samples t-test.

Results: Within group comparison showed that during RNYB, oxyHb levels increased significantly in the left prefrontal cortex (PFC) as compared to the baseline (P = 0.026). LNYB showed a trend towards significance for reduction in oxyHb in the right hemisphere (P = 0.057). Whereas BA caused significant reduction in deoxyHb (P = 0.023) in the left hemisphere. Between groups comparison revealed that oxyHb and blood volume in the left PFC increased significantly during RNYB as compared to BA (oxyHb: P =0.012; TotalHb: P =0.017) and LNYB (oxyHb: P =0.024; totalHb: P =0.034).

Conclusion: RNYB increased oxygenation and blood volume in the left PFC as compared to BA and LNYB. This supports the relationship between nasal cycle and ultradian rhythm of cerebral dominance and suggests a possible application of uninostril yoga breathing in the management of psychopathological states which show lateralized cerebral dysfunctions.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728953/

Improve Memory with Yoga Nostril Breathing Techniques

June 4, 2016 psyjdc 7 Comments

Improve Memory with Yoga Nostril Breathing Techniques

By John M. de Castro, Ph.D.

“For breath is life, and if you breathe well you will live long on earth.” – Sanskrit Proverb

Yoga practice is becoming increasingly popular in the west, for good reason. It has documented benefits for the individual’s psychological and physical health and well-being. It has also been shown to have cognitive benefits, improving memory. Yoga, however, consists of a number of components including, poses, breathing exercises, meditation, concentration, and philosophy/ethics. So, it is difficult to determine which facet or combination of facets of yoga are responsible for which benefit. Hence, it is important to begin to test each component in isolation to determine its effects.

In today’s Research News article “Effect of Left, Right and Alternate Nostril Breathing on Verbal and Spatial Memory.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1243792838977973/?type=3&theater

or below or view the full text of the study at:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4800515/

Garg and colleagues test the effects of yogic breathing, specifically, left or right or alternating nostril breathing on memory ability. They randomly assigned adult female participants to three groups, right nostril breathing, left nostril breathing, or alternating nostril breathing. They practiced their respective breathing technique for 45 minutes per day for one week. Their verbal and spatial memory ability was then tested for 3 consecutive days before and after yogic nostril breathing.

They found that both verbal and spatial memory scores were improved by all three forms of breathing, but left nostril breathing produced superior verbal memory scores. There are no data to provide an explanation for the mechanism by which these breathing techniques improve memory. It is possible that they improve oxygenation of the hemispheres. Since the left hemisphere is generally involved in verbal ability, increasing oxygen flow to the left hemisphere may specifically improve verbal memory. It should be mentioned that there were no control conditions conducted. It is possible that the results were produced not by the breathing technique but by subject expectancy (placebo) effects or experimenter bias. It is also possible that nostril breathing is generally activating and this improves memory scores. Had a normal breathing control condition been conducted, this alternative hypothesis could have been addressed.

Nevertheless, improve memory with yoga nostril breathing techniques.

“This breathing exercise helps sharpen your concentration and mental clarity when your mind is dull. Alternate nostril breathing provides equal oxygen amounts to both sides of your brain. It is a great exercise to do before an important exam or interview.” – Ripa Ajmera

CMCS – Center for Mindfulness and Contemplative Studies

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

Study Summary

Garg, R., Malhotra, V., Tripathi, Y., & Agarawal, R. (2016). Effect of Left, Right and Alternate Nostril Breathing on Verbal and Spatial Memory. Journal of Clinical and Diagnostic Research : JCDR, 10(2), CC01–CC03. http://doi.org/10.7860/JCDR/2016/12361.7197

Abstract

Introduction: Yoga has beneficial effects on memory. In females, left hemisphere of the brain is responsible for verbal memory and right hemisphere is responsible for the spatial memory, while the opposite is true for males.

Aim: Aim of the present was to study the effect of unilateral right nostril breathing, left nostril breathing and alternate nostril breathing on verbal and spatial memory scores.

Materials and Methods: A total of 51 female subjects (age 18-25 years, mean±SD =21.71±3.11) were taken and divided into three groups (n=17). Each group was imparted one of the three different types of nostril breathing practices such as Right Nostril Breathing (RNB), Left Nostril Breathing (LNB) and Alternate Nostril Breathing (ANB) for 1 week for 45 minutes daily. Subjects were given the memory test, before and after 45 minutes of intervention for three consecutive days. Memory tests were performed by using Wechsler Adult Intelligent Scale.

Statistical Analysis: Results were analysed by ANOVA with SPSS version 17.0.

Results: Results showed that there was increase in recall of digit span-forward, digit-span backward, associate learning and spatial memory scores with RNB, LNB and ANB, which were statistically highly significant(p<0.005).

Conclusion: Inclusion of nostril breathing in exercise regimen may be helpful in improving recall of memory.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4800515/

Yoga has Gone Mainstream in Schools

June 3, 2016 psyjdc Leave a comment

By John M. de Castro, Ph.D.

“once children are in a more calm state, they can remember or be more mindful of actions, thoughts, and words from the heart — a more helpful behavior as opposed to self-centeredness.” – Kelly Wood

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, aggression and social problems, self-regulation, emotion regulation, feelings of happiness and relaxation, self-esteem, social and physical well-being, self-concept, tolerance, nonviolence, truthfulness, overall, general, and social self-esteem, positive health, self-adjustment, and working-memory capacity, ability to focus, control behavior under stress, greater kinesthetic awareness, stress reduction and management, and social cohesion, focus, perseverance, and positive relationships. They have also shown that the yoga practice produces lower levels of anxiety, depression, general distress, physical arousal, and hostility, rumination, and intrusive thoughts, and alcohol use.

Teachers also note improvements in their students following yoga practice. These include improved classroom behavior and social–emotional skills, concentration, mood, ability to function under pressure, social skills, and attention and lower levels of. Hyperactivity and performance impairment. In addition, school records, academic tests, and physiological measures have shown that yoga practice produces improvements in student grades and academic performance, cortisol concentrations, micronutrient absorption, flexibility, grip strength, abdominal strength, respiratory muscle strength, heart rate variability, and stress reactivity.

These findings are remarkable and have resulted in the spread of yoga programs to schools throughout the country. In today’s Research News article “School-based Yoga Programs in the United States: A Survey” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1243070949050162/?type=3&theater

or below or view the full text of the study at:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4831047/

Butzer and her colleagues attempted to assess just how widespread has been the adoption of yoga programs in schools and what are the characteristics of these programs. They performed a web search to identify organizations who provide school based yoga programs and identified 36 such organizations. They then surveyed these programs to determine the number of schools served and the characteristics of the programs.

They found widespread adoption of yoga programs and could identify 940 schools across the U.S. offering such programs. There were 5400 trained instructors, although the training varied tremendously. The programs were generally new, having come into existence only 5 to 10 years ago. The majority of the programs spanned pre-school to the 12^th grade while some focused on grammar school. Where the yoga practice occurred varied with some programs performing yoga in small pieces throughout the day in the classrooms while others offered formal yoga practice intensively in a gym during defined periods. The programs typically “incorporated the 4 basic elements of yoga practice into their curriculums, including physical postures, breathing exercises, relaxation techniques, and mindfulness and meditation practices” and “elements, such as ethics, philosophy, or psychology lessons.” All of the programs stressed that the programs were secular and nonreligious and taught universal values, which they referred to as life skills.

These results corroborate the impression that adoption of yoga in schools is recent, widespread, and varied. The variations in the programs may actually be an advantage as comparisons between the effectiveness of these different programs may yield important information as to what is the most effective way to construct yoga programs in schools. Some standardization may be warranted sometime in the future, but for now, the variations in programs may be very useful.

It is encouraging that yoga has gone mainstream in schools as research indicates that it has very beneficial effects on the children.

“Two years before the end of my 36-year career as an educator, I started practicing yoga and sharing it with my fourth-grade class. In those two years, I saw the profound effects of yoga on my students’ learning, the emotional climate of my classroom, my interactions with students, my satisfaction with teaching, and my own health and well-being.” – Jane Rosen

CMCS – Center for Mindfulness and Contemplative Studies

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

Study Summary

Butzer, B., Ebert, M., Telles, S., & Khalsa, S. B. S. (2015). School-based Yoga Programs in the United States: A Survey. Advances in Mind-Body Medicine,29(4), 18–26.

Abstract

Context: Substantial interest has begun to emerge around the implementation of yoga interventions in schools. Researchers have found that yoga practices may enhance skills such as self-regulation and prosocial behavior, and lead to improvements in students’ performance. These researchers, therefore, have proposed that contemplative practices have the potential to play a crucial role in enhancing the quality of US public education.

Objective: The purpose of the present study was to provide a summary and comparison of school-based yoga programs in the United States.

Design: Online, listserv, and database searches were conducted to identify programs, and information was collected regarding each program’s scope of work, curriculum characteristics, teacher-certification and training requirements, implementation models, modes of operation, and geographical regions.

Setting: The online, listserv, and database searches took place in Boston, MA, USA, and New Haven, CT, USA.

Results: Thirty-six programs were identified that offer yoga in more than 940 schools across the United States, and more than 5400 instructors have been trained by these programs to offer yoga in educational settings. Despite some variability in the exact mode of implementation, training requirements, locations served, and grades covered, the majority of the programs share a common goal of teaching 4 basic elements of yoga: (1) physical postures, (2) breathing exercises, (3) relaxation techniques, and (4) mindfulness and meditation practices. The programs also teach a variety of additional educational, social-emotional, and didactic techniques to enhance students’ mental and physical health and behavior.

Conclusions: The fact that the present study was able to find a relatively large number of formal, school-based yoga programs currently being implemented in the United States suggests that the programs may be acceptable and feasible to implement. The results also suggest that the popularity of school-based yoga programs may continue to grow.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4831047/

Practice Yoga in the Morning to Optimize Emotional Well-Being

May 31, 2016 psyjdc 1 Comment

Practice Yoga in the Morning to Optimize Emotional Well-Being

By John M. de Castro, Ph.D.

“Practice when your body is most limber. Some people find their bodies are stiff in the morning, making practice more difficult. Night practice, however may limit the kinds of postures you do as some are too stimulating and affect sleep. The key is regularity. Enjoy whatever time you have set aside for practice.” – Edith Howell

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. As a result, it has been adopted widely in western society including with children in schools. As I quipped to my spouse, “you know yoga has gone mainstream, when yoga pants have become a fashion statement!” But, there are a wide variety of different yoga practices, practiced for different amounts of time, at different number of times per week, at different times of the day. So, as the application of yoga increases, it becomes more and more important to investigate these parameters of yoga practice and their differential effectiveness; to determine the optimal practice parameters for each application.

Traditional yoga practice consists of 4-5 practice sessions per week conducted primarily in the morning. But, Western yoga practice has become much looser, with yoga practiced less frequently and often in the evening. It is not known what the impact of this pattern of yoga practice might have on its effectiveness. In today’s Research News article “Evaluating Emotional Well-Being after a Short-Term Traditional Yoga Practice Approach in Yoga Practitioners with an Existing Western-Type Yoga Practice.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1240800935943830/?type=3&theater

or below or view the full text of the study at:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4829792/

Meissner and colleagues recruited Ashtanga Yoga practitioners who normally practiced in the evening for 90 minutes, twice a week. Half of the practitioners were asked to maintain their normal practice for two weeks. The other half were asked to change their practice to the morning for 90 minutes, five times a week for two weeks. Both groups were measured for positive and negative affect, mindfulness, perceived stress, arousal states, and affective regulation style prior to and after the two-week practice period.

They found that there were no changes in the emotions, mindfulness, or arousal states of the evening practitioners. But, the morning practitioners showed significant increases in positive emotions (37%) and mindfulness (17.5%) and decreases in negative emotions (29%) and arousal states (15%). Hence, the findings indicate that switching from a twice per week, evening yoga practice to a five times per week morning practice is beneficial for the emotional well-being of the practitioners.

An obvious weakness in the study was a confounding of practice change, practice frequency, amount of practice, and time of day of practice. So, it is impossible to determine which of these variables or which combinations of these variables may be responsible for the emotional improvements. Future research should manipulate each of these variable independently and in combination to differentiate what works and what doesn’t. It should also be noted that the test was only conducted over two weeks. This leaves open the question as to whether the effects would be sustained into the future or perhaps just the novelty of change was responsible for the effects.

So, it is possible that practicing yoga in the morning improves emotional well-being.

“A morning yoga practice wakes you up, stretches stiff muscles you haven’t used all night, revs up your circulation, and breaks out a healthy sweat before your morning shower and breakfast.” – Lorraine Shea

CMCS – Center for Mindfulness and Contemplative Studies

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

Study Summary

Meissner, M., Cantell, M. H., Steiner, R., & Sanchez, X. (2016). Evaluating Emotional Well-Being after a Short-Term Traditional Yoga Practice Approach in Yoga Practitioners with an Existing Western-Type Yoga Practice. Evidence-Based Complementary and Alternative Medicine : eCAM, 2016, 7216982. http://doi.org/10.1155/2016/7216982

Abstract

The purpose of the present study was to examine the influence of a traditional yoga practice approach (morning daily practice, TY) compared to that of a Western yoga practice approach (once-twice weekly, evening practice, WY) on determinants of emotional well-being. To that end, in a pre/posttest between-subject design, measures of positive (PA) and negative affect (NA), mindfulness, perceived stress, and arousal states were taken in 24 healthy participants (20 women; mean age: 30.5, SD = 8.1 years) with an already existing WY practice, who either maintained WY or underwent a 2-week, five-times-per-week morning practice (TY). While WY participants maintained baseline values for all measures taken, TY participants showed significant beneficial changes for PA, NA, and mindfulness and a trend for improved ability to cope with stress at the completion of the intervention. Furthermore, TY participants displayed decreased subjective energy and energetic arousal. Altogether, findings indicate that the 2-week TY is beneficial over WY for improving perceived emotional well-being. The present findings (1) undermine and inspire a careful consideration and utilization of yoga practice approach to elicit the best benefits for emotional well-being and (2) support yoga as an evidence-based practice among healthy yoga practitioners.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4829792/

Relieve Depression with Mindful Meditation

May 19, 2016 psyjdc Leave a comment

By John M. de Castro, Ph.D.

“People at risk for depression are dealing with a lot of negative thoughts, feelings and beliefs about themselves and this can easily slide into a depressive relapse. MBCT helps them to recognize that’s happening, engage with it in a different way and respond to it with equanimity and compassion.” – Willem Kuyken

Clinically diagnosed depression is the most common mental illness, affecting over 6% of the population. It is generally episodic, coming and going. Some people only have a single episode but most have multiple reoccurrences of depression. Major depression can be quite debilitating. It is distinguishable from everyday sadness or grief by the depth, intensity, and range of symptoms. These can include feelings of sadness, tearfulness, emptiness or hopelessness, angry outbursts, irritability or frustration, even over small matters, loss of interest or pleasure in most or all normal activities, such as sex, hobbies or sports, sleep disturbances, including insomnia or sleeping too much, tiredness and lack of energy, so even small tasks take extra effort, changes in appetite — often reduced appetite and weight loss, but increased cravings for food and weight gain in some people, anxiety, agitation or restlessness, slowed thinking, speaking or body movements, feelings of worthlessness or guilt, fixating on past failures or blaming yourself for things that aren’t your responsibility, trouble thinking, concentrating, making decisions and remembering things, frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts or suicide, unexplained physical problems, such as back pain or headaches. Needless to say individuals with depression are miserable.

Depression appears to be the result of a change in the nervous system that can generally only be reached with drugs that alter the affected neurochemical systems. But, depression can be difficult to treat. Of patients treated initially with drugs only about a third attained remission of the depression. After repeated and varied treatments including drugs, therapy, exercise etc. only about two thirds of patients attained remission. In, addition, 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. So, it is important to investigate alternative treatments for depression.

Mindful meditation training is a viable alternative treatment for depression. It has been shown to be an effective treatment for active depression and for the prevention of its recurrence. It can even be effective in cases where drugs fail. In today’s Research News article “Critical Analysis of the Efficacy of Meditation Therapies for Acute and Subacute Phase Treatment of Depressive Disorders: A Systematic Review.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1232267610130496/?type=3&theater

or below or view the full text of the study at:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4383597/

Jain and colleagues investigated the state of knowledge regarding mindful meditation effectiveness for depression. They reviewed the published research literature on the application of mindful meditation training to the relief of depression and/or the prevention of relapse. Meditation occurred in a variety of different techniques, meditation, yoga, mindful movement (i.e. Tai Chi), and mantra meditation. The most frequent technique (57% of studies) was Mindfulness Based Cognitive Therapy (MBCT). This was not a surprise as MBCT was developed specifically to treat depression.

They reported that the research results made a clear case that meditation therapies are effective for depression. They were effective in relieving depression when the patient was experiencing an active episode and also when the patient had recovered from major depression but was experiencing residual depressive symptoms. Thus, the published research is clear that mindful meditation is an effective treatment for depression. They caution, however, that more research is needed to unequivocally demonstrate its effectiveness under more highly controlled conditions.

It is not known exactly how meditation relieves depression. It can be speculated that mindful meditation by shifting attention away from the past or future to the present moment interrupts the kinds of thinking that are characteristic of and support depression. These include rumination about past events, worry about future events, and catastrophizing about potential future events. Mindfulness meditation has been shown to interrupt rumination, worry, and catastrophizing and focus the individual on what is transpiring in the present. By interrupting these forms of thinking that support depression, shifting attention to the present moment where situations are actually manageable, mindful meditation may disrupt depression.

Regardless of the speculations, it is clear that mindfulness meditation is a safe and effective treatment for depression.

“It’s been more than two years since I started that experiment. I have not missed a single day. And I’m going to tell you right now, still in half-disbelief myself: meditation worked. I don’t mean I feel a little better. I mean the Depression is gone. Completely. I still have very hard days, yes. But when issues come up, real or imagined (or a combination of both), meditation provides an awareness that helps me sort through it all, stay steady on, and understand deeply what is going on. “ – Spike Gillespie

CMCS – Center for Mindfulness and Contemplative Studies

Study Summary

Jain, F. A., Walsh, R. N., Eisendrath, S. J., Christensen, S., & Cahn, B. R. (2015). Critical Analysis of the Efficacy of Meditation Therapies for Acute and Subacute Phase Treatment of Depressive Disorders: A Systematic Review. Psychosomatics, 56(2), 140–152. http://doi.org/10.1016/j.psym.2014.10.007

Abstract

Background: Recently, the application of meditative practices to the treatment of depressive disorders has met with increasing clinical and scientific interest, due to a lower side-effect burden, potential reduction of polypharmacy, as well as theoretical considerations that such interventions may target some of the cognitive roots of depression. We aimed to determine the state of the evidence supporting this application.

Methods Randomized, controlled trials of techniques meeting the Agency for Healthcare Research and Quality (AHRQ) definition of meditation, for participants suffering from clinically diagnosed depressive disorders, not currently in remission, were selected. Meditation therapies were separated into praxis (i.e. how they were applied) components, and trial outcomes were reviewed.

Results: Eighteen studies meeting inclusionary criteria were identified, encompassing seven distinct techniques and 1173 patients, with Mindfulness-Based Cognitive Therapy comprising the largest proportion. Studies including patients suffering from acute major depressive episodes (N = 10 studies), and those with residual subacute clinical symptoms despite initial treatment (N = 8), demonstrated moderate to large reductions in depression symptoms within group, and relative to control groups. There was significant heterogeneity of techniques and trial designs.

Conclusions: A substantial body of evidence indicates that meditation therapies may have salutary effects on patients suffering from clinical depressive disorders during the acute and subacute phases of treatment. Due to methodological deficiences and trial heterogeneity, large-scale, randomized controlled trials with well-described comparator interventions and measures of expectation are needed to clarify the role of meditation in the depression treatment armamentarium.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4383597/

Help School-Aged Children with Yoga

May 18, 2016 psyjdc Leave a comment

By John M. de Castro, Ph.D.

“Students all around the world now stretch in downward dog in a more mindful classroom, one that sheds away the hectic bell schedule frenzy that behavior psychologists say leads to anxiety.” – Mark W. Guay

We, as adults, often have and idealized concept of childhood, remembering all the fun, exploration, learning, and joy of childhood. We forget that childhood can in fact be quite difficult, particularly in modern times. Children in school face stresses with parental pressure and high stakes testing. Children are frequently kept so busy with academic and extracurricular activities that little time is left to just be a kid, be playful and creative, and imaginative. Social pressures can be troubling during childhood which can affect the individual’s developing self-concept. In addition, children are frequently teased and bullied by peers.

Children, when they do have free time, are distracted by media, electronic games, and social media, leaving little time for physical activity. Children have immense energy and modern life doesn’t allow any outlets for that energy. This can be particularly problematic during times, like in school, when they are required to sit quietly. In addition, the lack of physical activity produced by the sedentary lifestyle, can have major impacts on children’s health. Obesity and even adult-onset diabetes, previously unheard of in children, are becoming major health problems.

Yoga training may be helpful. It has been shown to helpful for the physical and mental health of children. Recently, a number of schools have implemented yoga programs during school hours which have produced significant benefits for the children. It makes sense that yoga could be helpful for children as it is a gentle and safe exercise that can help overcome the problems produced by a sedentary lifestyle, it can be an outlet for excess energy and thereby allow for better attention in school, it can help improve cognitive abilities, and it can help develop a more positive physical self-concept. So, it would see appropriate to continue studying whether yoga training in school can help the children.

In today’s Research News article “Yoga Training in Junior Primary School-Aged Children Has an Impact on Physical Self-Perceptions and Problem-Related Behavior.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1231540190203238/?type=3&theater

or below or view the full text of the study at:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763067/

Richter and colleagues implemented a pilot study of either a yoga program or a physical skills training program during a break from school for groups of 6 to 11-year old children. Yoga or physical skills were taught and performed for 45 minutes twice a week for 6 weeks. The children were extensively tested for physical and cognitive abilities, emotional state, and physical self-concept both before and after training.

Both groups showed improvements in executive functions of attention and response inhibition. The two different types of training had different effects on the children’s perceived abilities with yoga improving perceived flexibility while physical skills training improved perceived speed. In addition, the yoga group showed a greater diversity of coping methods for difficult, anxiety provoking, conditions.

This was a pilot study with only a small number of children in each group (~12), a relatively wide range of ages, and generally high scores on all assessments. As a result, there was little room for differences and there was insufficient statistical power to detect differences. So, the task of evaluating these kinds of programs was left unfinished. But the study does demonstrate that these programs can be implemented. It remains for larger and better controlled trials to demonstrate their relative effectiveness.

The potential benefits of yoga programs for children demand that research on their effects be continued and expanded. Yoga is potentially helpful for many of the difficulties encountered by school-aged children. It could, thus be a great help in making childhood more like our idealized concept.

CMCS – Center for Mindfulness and Contemplative Studies

“Yoga is one path to a classroom where teachers and students can relax in the face of stress, and love themselves, each other, and their work a little more. As one teacher put it, “I’m glad the yoga class is on Wednesday. By then, I don’t like the children very much anymore. After yoga class, I like them again.”” – Jane Rosen

Study Summary

Richter, S., Tietjens, M., Ziereis, S., Querfurth, S., & Jansen, P. (2016). Yoga Training in Junior Primary School-Aged Children Has an Impact on Physical Self-Perceptions and Problem-Related Behavior. Frontiers in Psychology, 7, 203. http://doi.org/10.3389/fpsyg.2016.00203

Abstract

The present pilot study investigated the effects of yoga training, as compared to physical skill training, on motor and executive function, physical self-concept, and anxiety-related behavior in junior primary school-aged children. Twenty-four participants with a mean age of 8.4 (±1.4) years completed either yoga or physical skill training twice a week for 6 weeks outside of regular school class time. Both forms of training were delivered in an individualized and child-oriented manner. The type of training did not result in any significant differences in movement and executive function outcomes. In terms of physical self-concept, significant group differences were revealed only for perceived movement speed such that yoga training resulted in perceptions of being slower while physical skill training resulted in perceptions of moving faster. Analysis of anxiety related outcomes revealed significant group effects only for avoidance behavior and coping strategies. Avoidance behavior increased following yoga training, but decreased following physical skill training. In addition, following yoga training, children showed an increased use of divergent coping strategies when facing problematic situations while after physical skill training children demonstrated a decrease in use of divergent coping strategies. Changes in overall physical self-concept scores were not significantly correlated with changes in avoidance behavior following yoga training. In contrast, following physical skill training increased physical self-concept was significantly correlated with decreases in avoidance behavior. In sum, exposure to yoga or physical skill training appears to result in distinct effects for specific domains of physical self-concept and anxiety-related behavior. Further studies with larger samples and more rigorous methodologies are required to further investigate the effects reported here. With respect to future studies, we address potential research questions and specific features associated with the investigation of the effects of yoga in a sample of school-aged children.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763067/

Improve Athletic Flexibility and Balance with Yoga

May 4, 2016August 24, 2021 psyjdc Leave a comment

By John M. de Castro, Ph.D.

“She was injury-free because of yoga, stretching her body into difficult positions. “I’ve never seen such an improvement in my game, the difference it makes. I’m quicker, more nimble. Instead of being tighter, I’m more relaxed, more comfortable.” – Brenna Wise

Yoga practice has been shown to have a myriad of benefits for psychological and physical health. It is a mind-body practice that stresses both mental attention to present moment movements, breath control, and flexibility, range of motion, and balance. It can be practiced by anyone from children to seniors. Recently, there have been a number of high profile athletes who have adopted a yoga practice to improve their athletic performance. But, does yoga actually help elite athletes to perform at an even higher level? The ability of yoga to improve balance would seem to be a natural help for the athlete and the improvement in flexibility could well help the athlete resist injury.

In today’s Research News article “Impact of 10-weeks of yoga practice on flexibility and balance of college athletes.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1222473291109928/?type=3&theater

or below or view the full text of the study at:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728955/

Polsgrove, Eggleston, and Lockyer randomly assigned male college soccer and baseball players to yoga training or control groups. Both groups received their typical athletic workouts throughout the study. But, in addition, the yoga group were trained in yoga postures twice a week in one-hour sessions.

The yoga group had significant improvements in both flexibility and balance. Flexibility increased 21% in tests of shoulder flexibility and sit-reach. Balance was improved 32% in the stork-stand, a common yoga pose. In contrast, the control group declined in all measures. Joint angle measurements revealed that the yoga group had significant improvement in ankle dorsiflexion, hip and knee extension, and shoulder and knee flexion. Hence, yoga training appeared to produce significant improvements in balance, flexibility, and the range of joint movement.

These are important changes in the physical abilities of the athletes. Although logically, these improvements would be expected to translate to improved athletic performance and lower occurrence of sports injuries, this was not investigated in the present study and remains for future research. It should be mentioned that the yoga training used emphasized the physical aspects of yoga. Mental discipline is also very important for athletic performance. It seems reasonable that future research should also include various aspects of the mental training that occurs in a typical yoga training.

Regardless, improve athletic flexibility and balance with yoga.

“I wanted my body to feel that way all the time. I became looser, and I only missed one game due to injury. It helped me remain injury-free, and helped my agility and athleticism.” – Eric Stutz

CMCS – Center for Mindfulness and Contemplative Studies

Study Summary

Polsgrove, M. J., Eggleston, B. M., & Lockyer, R. J. (2016). Impact of 10-weeks of yoga practice on flexibility and balance of college athletes. International Journal of Yoga, 9(1), 27–34. http://doi.org/10.4103/0973-6131.171710

Abstract

Background:

With clearer evidence of its benefits, coaches, and athletes may better see that yoga has a role in optimizing performance.

Aims:

To determine the impact of yoga on male college athletes (N = 26).

Methods:

Over a 10-week period, a yoga group (YG) of athletes (n = 14) took part in biweekly yoga sessions; while a nonyoga group (NYG) of athletes (n = 12) took part in no additional yoga activity. Performance measures were obtained immediately before and after this period. Measurements of flexibility and balance, included: Sit-reach (SR), shoulder flexibility (SF), and stork stand (SS); dynamic measurements consisted of joint angles (JA) measured during the performance of three distinct yoga positions (downward dog [DD]; right foot lunge [RFL]; chair [C]).

Results:

Significant gains were observed in the YG for flexibility (SR, P = 0.01; SF, P = 0.03), and balance (SS, P = 0.05). No significant differences were observed in the NYG for flexibility and balance. Significantly, greater JA were observed in the YG for: RFL (dorsiflexion, l-ankle; P = 0.04), DD (extension, r-knee, P = 0.04; r-hip; P = 0.01; flexion, r-shoulder; P = 0.01) and C (flexion, r-knee; P = 0.01). Significant JA differences were observed in the NYG for: DD (flexion, r-knee, P = 0.01: r-hip, P = 0.05; r-shoulder, P = 0.03) and C (flexion r-knee, P = 0.01; extension, r-shoulder; P = 0.05). A between group comparison revealed the significant differences for: RFL (l-ankle; P = 0.01), DD (r-knee, P = 0.01; r-hip; P = 0.01), and C (r-shoulder, P = 0.02).

Conclusions:

Results suggest that a regular yoga practice may increase the flexibility and balance as well as whole body measures of male college athletes and therefore, may enhance athletic performances that require these characteristics.

Minority and Low Education Groups are Less Likely to Practice Mindfulness

April 30, 2016 psyjdc Leave a comment

By John M. de Castro, Ph.D.

“Despite increased attention to diversity issues, ethnic minorities are still underrepresented in the field of psychology. Baseline knowledge on the effectiveness of treatments for ethnic minority groups is limited.” – Janice Ya Ken Cheng

Mindfulness practices have gone mainstream in western culture. This has not been driven by theoretical, philosophical, or religious reasons but by pragmatic ones. Mindfulness practices have been found to be very beneficial to the practitioner of all ages from children, to adults, to the elderly. They have been shown to improve the psychological and physical health of otherwise healthy individuals and to be helpful in treating both mental and physical illnesses. A variety of mindfulness techniques have been shown to be effective including meditation, mindfulness based stress reduction (MBSR), mindfulness based cognitive therapy (MBCT), Acceptance and Commitment therapy (ACT), mindful movement practices such as tai chi and qigong, and yoga. It is no wonder that these practices have spread rapidly in modern western culture.

At present, it is not known whether these practices have spread uniformly through the population of have been adopted primarily by specific subgroups. For the most part, mindfulness practices require a teacher, at least initially, and thus can incur costs. This suggests that there may be socioeconomic barriers to participation. In addition, because mindfulness practices have spread through the printed media, education level may be a factor in their adoption. To help promote the adoption of these healthy techniques it is important to know which groups are not currently participating in large numbers and what might be the barriers for participation.

In today’s Research News article “Engagement in Mindfulness Practices by U.S. Adults: Sociodemographic Barriers.” See: https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1219971614693429/?type=3&theater

or below or view the full text of the study at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4326023/

Olano and colleagues studied the ethnic, educational, and socioeconomic characteristics of participants in various mindfulness practices from the responses reported in the 2002, 2007, and 2012 National Health Interview Survey (NHIS). This survey included questions regarding participant characteristics and participation in various mindfulness practices.

They found that over 13% of the population participated in one or more mindfulness practices. Meditation and yoga were practiced about equally being engaged in by 7.6% and 7.5% of the population of the U.S. respectively, while tai chi and qigong were much less commonly practiced, 1.2% and 0.3% of the population respectively. Gender made a difference as men were half as likely as women to engage in any of the practices and more than three times less likely to practice yoga. Education level made a large difference with education beyond high school highly predictive of engagement in mindfulness practices. Race and ethnicity was also important with white and Asian Americans much more likely to practice than black or Hispanic Americans. Interestingly, income level only made a very slight difference in participation.

These results are very interesting as the characteristics of participants in mindfulness practices track health statistics for these groups. Low education level and being a member of a minority group are strong predictors of poor health outcomes and males live on average 7 years less than females. These results do not demonstrate that engagement in mindfulness practices are the sole reason for health disparities, as they are still present for non-practitioners. But, it is known that mindfulness practices promote good mental and physical health. So, the lack of practice in male, minority, and low education groups suggests that they are not taking advantage of the benefits of practice which may contribute to the health disparities.

These results strongly suggest that greater efforts should be made to bring mindfulness practices to these vulnerable populations and thereby improve health and well-being. The results of the current study suggest that income level is not a problem. This is important as it suggests that these practices can be spread at low relative cost. Given their very positive impacts on health, mindfulness practices would appear to be a very safe and cost effective means of improving health and addressing prevalent health disparities in the population.

“Researchers and clinicians who are interested in ethnic minority research in general and acceptance- and mindfulness-based treatments in particular must face the fact that ethnic minority psychologists are persistently underrepresented, despite different efforts having been made to promote the recruitment and retention of ethnic minority professionals in psychology.” – Janice Ka Yan Cheng

CMCS – Center for Mindfulness and Contemplative Studies

Study Summary

Olano, H. A., Kachan, D., Tannenbaum, S. L., Mehta, A., Annane, D., & Lee, D. J. (2015). Engagement in Mindfulness Practices by U.S. Adults: Sociodemographic Barriers. Journal of Alternative and Complementary Medicine, 21(2), 100–102. http://doi.org/10.1089/acm.2014.0269

Abstract

Objective: To examine the effect of sociodemographic factors on mindfulness practices.

Methods: National Health Interview Survey Alternative Medicine Supplement data were used to examine sociodemographic predictors of engagement in meditation, yoga, tai chi, and qigong.

Results: Greater education was associated with mindfulness practices (odds ratio [OR], 4.02 [95% confidence interval [CI], 3.50–4.61]), men were half as likely as women to engage in any practice, and lower engagement was found among non-Hispanic blacks and Hispanics.

Conclusion: Vulnerable population groups with worse health outcomes were less likely to engage in mindfulness practices.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4326023/