Yoga

Improve Physiological Responses to Stress in Schools with Mind-Body Practices

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Improve Physiological Responses to Stress in Schools with Mind-Body Practices

 

By John M. de Castro, Ph.D.

 

“Mindfulness exercises have been shown to help students reduce stress and anxiety, gain conscious control over behaviors and attitudes, and improve focus.” – Robin L. Flanigan

 

In the modern world education is a key for success. Where a high school education was sufficient in previous generations, a college degree is now required to succeed in the new knowledge-based economies. There is a lot of pressure on students to excel so that they can get into the best schools and ultimately the best jobs. As a result, parents and students are constantly looking for ways to improve student performance in school. The primary tactic has been to pressure the student and clear away routine tasks and chores so that the student can focus on their studies. But, this might in fact be counterproductive as the increased pressure can actually lead to stress, depression, and anxiety which can impede the student’s mental health, well-being, and school performance.

 

It is, for the most part, beyond the ability of the individual to change the environment to reduce stress, so it is important that methods be found to reduce the students’ responses to stress; to make them more resilient when high levels of stress occur. Mind-body practices including meditation, mindfulness training, and yoga practice have been shown to reduce the psychological and physiological responses to stress. There is accumulating evidence of the effectiveness of mind-body practices on the students’ stress levels. So, it makes sense to summarize what has been learned.

 

In today’s Research News article “Mind-Body Physical Activity Interventions and Stress-Related Physiological Markers in Educational Settings: A Systematic Review and Meta-Analysis.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7795448/ ) Strehli and colleagues review, summarize, and perform a meta-analysis of the published research studies on the ability of mind-body practices to lower physiological indicators of stress in schools. They included studies involving elementary school, high school, and college students.

 

They identified 26 published studies, 80% of which were yoga based. They report that the published research found that the mind-body practices resulted in significant decreases in heart rate, systolic and diastolic blood pressure, and stress hormone (cortisol) levels. These effects were stronger for the college students and less so for high school and elementary school children.

 

The results suggest that mind-body practices reduce the physiological indicators of stress in school children and adolescents. This fits with previous findings with a variety of groups that mindfulness practices reduce the physiological responses to stress. This is thought to result from increases in balance in the autonomic nervous system. Regardless the published research literature suggests that mind-body practices are beneficial for school students, particularly college students, reducing their levels of stress.

 

So, improve physiological responses to stress in schools with mind-body practices.

 

“Students who engage in mindful movement activities can see a multitude of benefits, including increased strength and energy, better posture, reduced stress and improved attentiveness, self-confidence, self-awareness and self-care habits. Mind-body exercises also provide ways to build and strengthen relationships with others.” – Accredited Schools Online

 

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

 

Strehli, I., Burns, R. D., Bai, Y., Ziegenfuss, D. H., Block, M. E., & Brusseau, T. A. (2020). Mind-Body Physical Activity Interventions and Stress-Related Physiological Markers in Educational Settings: A Systematic Review and Meta-Analysis. International journal of environmental research and public health, 18(1), 224. https://doi.org/10.3390/ijerph18010224

 

Abstract

Mind–Body Physical Activity (MBPA) in educational settings is one possible preventive strategy for ameliorating stress-related physiological health parameters. The objectives of this study were to conduct a systematic review of the literature with meta-analyses on the effects of MBPA on stress-related physiological health markers in primary, secondary, and higher education students. In accordance with the Preferred Reporting Items for Systematic Reviews and Meta-Analyses guidelines, the search for peer-reviewed articles published in English was conducted in PubMed, EBSCOhost, PsychInfo, Scopus, and Cochrane Library databases. Criteria for inclusion consisted of empirical studies targeting the student population (primary, secondary, higher education), studies examining the effectiveness of an MBPA intervention, studies including a control or comparison group (pre-test/post-test studies excluded), studies targeting physiological marker outcomes such as heart rate, blood glucose, cortisol, and blood pressure, and finally, studies examining interventions implemented within educational settings. Twenty-six interventions were eligible for the review and quantitative synthesis, which comprised a total of 1625 participants, with 783 students serving within the control/comparison group. There were statistically significant and large pooled effects for MBPA effectiveness for lowering heart rate (Hedges’ g = −1.71, 95% Confidence Interval (CI): −2.43, −0.98), cortisol (Hedges’ g = −1.32, 95% CI: −2.50, −0.16), and systolic and diastolic blood pressure (Hedges’ g = −1.04, 95% CI: −1.53, −0.58). These effects tended to be stronger in older students compared to younger students. Most analyses were characterized as having high heterogeneity and only 10 of the 26 studies were characterized as good quality (38.4%). MBPA interventions may have a positive impact on specific physiological health markers in students, especially in students within higher education. However, higher-quality research is needed in this area.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7795448/

 

Improve Psychological, Physiological, and Epigenetic Markers of Type 2 Diabetes with Mind-Body Practices

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Improve Psychological, Physiological, and Epigenetic Markers of Type 2 Diabetes with Mind-Body Practices

 

By John M. de Castro, Ph.D.

 

“Diabetes, like many other chronic diseases, can also affect the mind. Similarly the mind has great power to influence the body.” – Diabetes UK

 

Diabetes is a major health issue. It is estimated that 30 million people in the United States and nearly 600 million people worldwide have diabetes and the numbers are growing. Type II 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. 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 is largely preventable. 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. A leading cause of this is a sedentary life style. Current treatments for Type 2 Diabetes focus on diet, exercise, and weight control. Recently, mindfulness practices have been shown to be helpful in managing diabetes. Mindful movement practices such as Tai Chi and Qigong  and yoga are mindfulness practices that are also gentle exercises. There is accumulating research on the effectiveness of these mind-body practices for the treatment of Type 2 Diabetes. So, it makes sense to examine what has been learned.

 

In today’s Research News article “Changes Induced by Mind-Body Intervention Including Epigenetic Marks and Its Effects on Diabetes.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7865217/ ) Yang and colleagues review and summarize the published research studies of the effects of mind-body practices on the symptoms of Type 2 Diabetes including epigenetic markers.

 

They report that moving meditation practices such as Tai Chi and Qigong  and yoga have been shown to significantly improve blood glucose, HbA1c, postprandial blood glucose, total cholesterol, and both low-density and high-density lipoprotein cholesterol. Mindfulness meditation has been shown to significantly improve HbA1c, diabetes-related distress, depression, and stress. In addition, mind-body interventions produce epigenetic changes reflected in DNA methylation modification. More study is needed but these epigenetic changes may underlie the improvements in Type 2 Diabetes produced by mind-body interventions.

 

Mind-body interventions have been repeatedly demonstrated to significantly reduce depression, anxiety and stress. These psychological states tend to aggravate Type 2 Diabetes. Since mind-mind-body practices reduce depression, anxiety and stress, they produce improvements in the symptoms of diabetes. In addition, mind-body practices produce physiological changes that can improve the symptoms of Type 2 Diabetes. These include activation of the parasympathetic (relaxation) nervous system, lower stress hormone (cortisol) secretion, reduced inflammation, and even reduced age based physiological changes.

 

These are remarkable findings that suggest that mind-body practices are effective in producing psychological and physiological changes that are very beneficial for the relief of the symptoms of Type 2 Diabetes. These benefits are reflected in changes on the epigenetic level that might ultimately be responsible for the benefits. Clearly, mind-body practices should be incorporated into Type 2 Diabetes treatment programs.

 

So, improve psychological, physiological, and epigenetic markers of type 2 diabetes with mind-body practices.

 

“meditation strategies can be useful adjunctive techniques to lifestyle modification and pharmacological management of diabetes and help improve patient wellbeing.” Gagan Priya

 

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

Yang, H. J., Koh, E., Sung, M. K., & Kang, H. (2021). Changes Induced by Mind-Body Intervention Including Epigenetic Marks and Its Effects on Diabetes. International journal of molecular sciences, 22(3), 1317. https://doi.org/10.3390/ijms22031317

 

Abstract

Studies have evidenced that epigenetic marks associated with type 2 diabetes (T2D) can be inherited from parents or acquired through fetal and early-life events, as well as through lifelong environments or lifestyles, which can increase the risk of diabetes in adulthood. However, epigenetic modifications are reversible, and can be altered through proper intervention, thus mitigating the risk factors of T2D. Mind–body intervention (MBI) refers to interventions like meditation, yoga, and qigong, which deal with both physical and mental well-being. MBI not only induces psychological changes, such as alleviation of depression, anxiety, and stress, but also physiological changes like parasympathetic activation, lower cortisol secretion, reduced inflammation, and aging rate delay, which are all risk factors for T2D. Notably, MBI has been reported to reduce blood glucose in patients with T2D. Herein, based on recent findings, we review the effects of MBI on diabetes and the mechanisms involved, including epigenetic modifications.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7865217/

Reduce Migraine Symptoms with Yoga or Physical Therapy

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Reduce Migraine Symptoms with Yoga or Physical Therapy

 

By John M. de Castro, Ph.D.

 

“Overall, yoga improved the cardiac autonomic balance. Disturbances in the autonomic nervous system and in the regulation of the circulatory system are associated with migraines. If balance is restored, the likelihood of a migraine is reduced.” – Debra Sullivan

 

Migraine headaches are a torment far beyond the suffering of a common headache. It is an intense throbbing pain usually unilateral, focused on only one side of the head and lasts from 4 hours to 3 days. They are actually a collection of neurological symptoms. Migraines often include: visual disturbances, nausea, vomiting, dizziness, extreme sensitivity to sound, light, touch and smell, and tingling or numbness in the extremities or face. Migraines are the 8th most disabling illness in the world. While most sufferers experience attacks once or twice a month, about 4% have chronic daily headaches. Migraines are very disruptive to the sufferer’s personal and work lives as most people are unable to work or function normally when experiencing a migraine.

 

There is no known cure for migraine headaches. Treatments are targeted at managing the symptoms. Prescription and over-the-counter pain relievers are frequently used. There are a number of drug and drug combinations that appear to reduce the frequency of migraine attacks. These vary in effectiveness but unfortunately can have troubling side effects and some are addictive. Behaviorally, relaxation, exercise, and sleep appear to help lower the frequency of migraines. Mindfulness practices have been shown to reduce stress and improve relaxation. So, they may be useful in preventing migraines. Indeed, it has been shown that mindfulness practice can reduce headache pain. Yoga is both a mindfulness practice and an exercise. It has also been shown to help reduce pain. Hence, it may be effective in treating migraines.

 

In today’s Research News article “Study of Additive Effect of Yoga and Physical Therapies to Standard Pharmacologic Treatment in Migraine.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7846311/ ) Mehta and colleagues recruited adult patients diagnosed with migraine headaches and randomly assigned them to either standard care or to receive standard care plus either yoga training or physical therapy. They were trained and then practiced at home daily for 3 months. Before training, at 1 and 2-months during training, and after training they were measured for headache pain and headache frequency and headache impact.

 

They found that all three groups had significant reductions in migraine frequency, severity (pain), and impact on life. Both yoga and physical therapy reduced frequency and impact on life to a significantly greater extent than standard care.

 

These findings suggest that either yoga or physical therapy when added to standard care for migraine headache produces significant additional improvements in the symptoms of migraine headaches. The fact that yoga and physical therapy did not differ in effectiveness suggests that the physical exercise provided by yoga is the reason for yoga’s effectiveness. These findings suggest that yoga practice or physical therapy should be added to the standard care for patients with Migraine headaches.

 

So, reduce migraine symptoms with yoga or physical therapy.

 

“Yoga’s postures, deep breathing and meditation . . . could be very helpful in both treating migraine and fighting the disability associated with migraine.” – American Migraine Foundation

 

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

 

Mehta, J. N., Parikh, S., Desai, S. D., Solanki, R. C., & G. Pathak, A. (2021). Study of Additive Effect of Yoga and Physical Therapies to Standard Pharmacologic Treatment in Migraine. Journal of Neurosciences in Rural Practice, 12(1), 60–66. https://doi.org/10.1055/s-0040-1718842

 

Abstract

Objective  We aimed to evaluate and compare the effectiveness of physical and yoga therapies as an adjuvant therapy along with standard pharmacologic treatment in patients with migraine.

Materials and Methods  A total of 61 consenting patients diagnosed to have migraine were randomized into three groups to receive either standard treatment alone, physical therapy along with standard treatment, or yoga therapy along with standard treatment. The respective adjuvant intervention was taught to the respective group of patients and they were advised to perform it daily for 3 months with weekly telephonic reminders and review of their activity logs. Outcome measures assessed were headache frequency, Short-Form McGill Pain Questionnaire (SF-MPQ), and Headache Impact Test-6 (HIT-6) at recruitment and once every month for 3 months.

Statistical Analysis  Statistical analysis of the study was done by using Stata 14.1 software. All the descriptive statistics, paired t -test was used to compare the difference between pre and postintervention values of headache frequency, SF-MPQ, and HIT-6 score within all the three groups. Analysis of variance test and post hoc test were used to compare the differences between all groups for outcome measures ( p < 0.05).

Results  Headache frequency and the visual analog scale before intervention compared during each month intervals for 3 months in all the three groups were significantly decreased in all the three groups ( p < 0.005). Yoga or physical therapy as an adjuvant to standard treatment leads to a higher reduction in headache frequency and severity. Sensory and affective pain ratings of SF-MPQ and HIT-6 also showed a significant improvement at 1 to 3 months of treatment compared with baseline in all the three groups.

Conclusion  Either physical or yoga therapy as an adjuvant to standard pharmacologic treatment may further improve the quality of life and reduce headache frequency in patients with migraine.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7846311/

 

Movement-Based Therapies are Affective for Rehabilitation from Disease

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Movement-Based Therapies are Affective for Rehabilitation from Disease

 

By John M. de Castro, Ph.D.

 

“Tai chi is often described as “meditation in motion,” but it might well be called “medication in motion.” There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems.” – Havard Health

 

Mindful movement practices such as yoga and Tai Chi and Qigong have been used for centuries to improve the physical and mental health and well-being of practitioners. But only recently has the effects of these practices come under scientific scrutiny. This research has been accumulating. So, it makes sense to pause and examine what has been learned about the effectiveness of these practice for rehabilitation from disease.

 

In today’s Research News article “Movement-Based Therapies in Rehabilitation.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7476461/ ) Phuphanich and colleagues review and summarize the published research studies of the effects of mindful movement practices on rehabilitation from disease.

 

They report that published research has found that yoga practice reduces fatigue, sleep disturbances, depression, and anxiety and improves the immune system in cancer patients. Yoga has been found to be an effective treatment for mental health issues such as anxiety, depression, and post-traumatic stress disorder (PTSD). Yoga has been found to reduce pain levels, fear avoidance, stress, and sleep disturbance and increases self-efficacy and quality of life in chronic pain patients. Yoga has been found to improve the symptoms of traumatic brain injury, stroke, spinal cord injury, Parkinson disease, dementia, multiple sclerosis, epilepsy, and neuropathies. In addition, yoga has been found to improve systolic and diastolic blood pressures, heart rate, respiratory rate, waist circumference, waist/hip ratio, cholesterol, triglycerides, hemoglobin A1c, and insulin resistance in cardiopulmonary diseases.

 

They report that the published research has found that Tai Chi and Qigong practices reduce falls in the elderly. Tai Chi and Qigong has been found to reduce pain levels and increase quality of life in chronic pain patients. In addition, there is evidence that Tai Chi and Qigong practices improves depression, anxiety, posttraumatic stress disorder, sleep disturbance, schizophrenia, rheumatoid arthritis, spinal cord injury, traumatic brain injury, and immune disorders.

 

These are remarkable findings. The range of disorders that are positively affected by yoga, Tai Chi, and Qigong practices is breathtaking. These practices are also safe and can be widely implemented at relatively low cost and can be performed alone or in groups and at home or in a therapeutic setting. This suggests that these practices should be routinely implemented for rehabilitation from disease.

 

So,  movement-based therapies are affective for rehabilitation from disease.

 

“Being mindful through any physical activity can not only improve performance in the activity such as yoga, tennis, swimming, etc, but it can also increase flexibility, confidence in movement and generate a sense of body and mind connection that has the potential for improving your overall sense of well-being.“- Anupama Kommu

 

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

 

Phuphanich, M. E., Droessler, J., Altman, L., & Eapen, B. C. (2020). Movement-Based Therapies in Rehabilitation. Physical medicine and rehabilitation clinics of North America, 31(4), 577–591. https://doi.org/10.1016/j.pmr.2020.07.002

 

Abstract

Movement therapy refers to a broad range of Eastern and Western mindful movement-based practices used to treat the mind, body, and spirit concurrently. Forms of movement practice are universal across human culture and exist in ancient history. Research demonstrates forms of movement therapy, such as dance, existed in the common ancestor shared by humans and chimpanzees, approximately 6 million years ago. Movement-based therapies innately promote health and wellness by encouraging proactive participation in one’s own health, creating community support and accountability, and so building a foundation for successful, permanent, positive change.

Key Points – Movement-based therapies

  • Decrease fear avoidance and empower individuals to take a proactive role in their own health and wellness.
  • Can benefit patients of any ability; practices are customizable to the individual’s needs and health.
  • Are safe, cost-effective, and potent adjunct treatments used to supplement (not replace) standard care.
  • Deliver patient-centered, integrative care that accounts for the physical, psychological, social, and spiritual aspects of health and illness.
  • Have diverse, evidence-based benefits, including reduction in pain, stress, and debility, and improvements in range of motion, strength, balance, coordination, cardiovascular health, physical fitness, mood, and cognition.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7476461/

 

Yoga Practice Improves the Symptoms of Restless Legs Syndrome

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Yoga Practice Improves the Symptoms of Restless Legs Syndrome

 

By John M. de Castro, Ph.D.

 

“regular yoga poses and stretches can help ease those restless legs syndrome symptoms and help you sleep better, feel less stressed, and even lower blood pressure.” – Everyday Health

 

Restless legs syndrome, also known as Willis-Ekbom disease, is characterized by an urge to move the legs after rest. This occurs particularly at night but also after extended sitting such as in a car, airplane, or movie theatre. It produces unpleasant sensations in the legs or feet including crawling, creeping, pulling, throbbing, aching, itching, and electric sensations. It can involve twitching and kicking, possibly throughout the night, while you sleep. It is estimated that about 7% of the population experiences restless legs syndrome.

 

There is no known cause or cures for restless leg syndrome. The only treatments that seem to help are movements such as stretching, jiggling the legs, walking, or pacing. Yoga is a mindfulness practice and an exercise that involves stretching and movement. Hence, it would make sense to explore the ability of yoga practice to improve the symptoms of restless leg syndrome.

 

In today’s Research News article “Effects of a 12-week yoga versus a 12-week educational film intervention on symptoms of restless legs syndrome and related outcomes: an exploratory randomized controlled trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7053002/ ) Innes and colleagues recruited adult patients with restless legs syndrome and randomly assigned them to receive a 12-week program of either yoga training or to watch educational films on restless legs syndrome. Yoga training occurred for 75 minutes, 2 times per week for 4 weeks and then once a week for four more weeks. Participants were asked to practice at home for 30 minutes daily. The education class met once a week. The participants were measured before and after training for frequency, intensity, and impact of restless legs syndrome symptoms, sleep quality, health-related quality of life, mood, perceived stress, blood pressure, heart rate, social support, and physical activity.

 

They found that both the yoga and education groups had significant improvements in restless legs syndrome symptoms, and most secondary outcomes. The yoga group, however, had significantly greater reductions in restless legs syndrome symptoms, perceived stress, sleep quality, and mood. Additionally, the more yoga sessions attended and the greater the amount of home practice the greater the improvement in restless legs syndrome symptoms. This was not true for the education group.

 

The results suggest that yoga practice produced symptom relief for restless legs syndrome patients to a significantly greater extent than education about restless legs syndrome. Yoga provides exercise and stretching and it is not clear whether the benefits for restless legs syndrome are a result of the exercise or are specific to yoga practice. Future research should compare the effective of yoga practice relative to other exercises for restless legs syndrome. Regardless, it is clear from this study that practicing yoga is a safe, effective, and relatively inexpensive treatment for restless legs syndrome. It should be routinely recommended to relieve the suffering of these patients.

 

So, yoga practice improves the symptoms of restless legs syndrome.

 

“When restless legs syndrome keeps you up all night, yoga is a treatment option that helps both your mind and body relax.” – Diana Rodriguez

 

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

 

Innes, K. E., Selfe, T. K., Montgomery, C., Hollingshead, N., Huysmans, Z., Srinivasan, R., Wen, S., Hausmann, M. J., Sherman, K., & Klatt, M. (2020). Effects of a 12-week yoga versus a 12-week educational film intervention on symptoms of restless legs syndrome and related outcomes: an exploratory randomized controlled trial. Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine, 16(1), 107–119. https://doi.org/10.5664/jcsm.8134

 

Abstract

Study Objectives:

To assess the effects of a yoga versus educational film (EF) program on restless legs syndrome (RLS) symptoms and related outcomes in adults with RLS.

Methods:

Forty-one community-dwelling, ambulatory nonpregnant adults with moderate to severe RLS were randomized to a 12-week yoga (n = 19) or EF program (n = 22). In addition to attending classes, all participants completed practice/treatment logs. Yoga group participants were asked to practice at home 30 minutes per day on nonclass days; EF participants were instructed to record any RLS treatments used on their daily logs. Core outcomes assessed pretreatment and posttreatment were RLS symptoms and symptom severity (International RLS Study Group Scale (IRLS) and RLS ordinal scale), sleep quality, mood, perceived stress, and quality of life (QOL).

Results:

Thirty adults (13 yoga, 17 EF), aged 24 to 73 (mean = 50.4 ± 2.4 years), completed the 12-week study (78% female, 80.5% white). Post-intervention, both groups showed significant improvement in RLS symptoms and severity, perceived stress, mood, and QOL-mental health (P ≤ .04). Relative to the EF group, yoga participants demonstrated significantly greater reductions in RLS symptoms and symptom severity (P ≤ .01), and greater improvements in perceived stress and mood (P ≤ .04), as well as sleep quality (P = .09); RLS symptoms decreased to minimal/mild in 77% of yoga group participants, with none scoring in the severe range by week 12, versus 24% and 12%, respectively, in EF participants. In the yoga group, IRLS and RLS severity scores declined with increasing minutes of homework practice (r = .7, P = .009 and r = .6, P = .03, respectively), suggesting a possible dose-response relationship.

Conclusions:

Findings of this exploratory RCT suggest that yoga may be effective in reducing RLS symptoms and symptom severity, decreasing perceived stress, and improving mood and sleep in adults with RLS.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7053002/

 

Reduce Anxiety with Mindful but not Non-Mindful Exercises

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Reduce Anxiety with Mindful but not Non-Mindful Exercises

 

By John M. de Castro, Ph.D.

 

“Yoga brings together physical and mental disciplines that may help you achieve peacefulness of body and mind. This can help you relax and manage stress and anxiety.” – Mayo Clinic

 

Anxiety at low levels is normal and can act to signal potential future danger. But when it is overwhelming it creates what we label as anxiety disorders. They are the most common mental illness in the United States, affecting 40 million adults, or 18% of the population. It has been estimated that one out of every three absences at work are caused by high levels of anxiety. Also, it has been found to be the most common reason for chronic school absenteeism. In addition, people with high levels of anxiety are three-to-five times more likely to go to the doctor and six times more likely to be hospitalized for psychiatric disorders than non-sufferers, making it a major burden on the healthcare system.

 

Anxiety has generally been treated with drugs. But there are considerable side effects and these drugs are often abused. There are a number of psychological therapies for anxiety. But, about 45% of the patients treated do not respond to the therapy. So, there is a need to develop alternative treatments. Recently, it has been found that mindfulness improves the regulation of  all emotions, including negative emotions like anxiety. There are a large variety of mindfulness practices. There have been a number of studies examining the effectiveness of mindfulness practices on anxiety. It’s important to take a look at what has been learned.

 

In today’s Research News article “Comparing Mindful and Non-Mindful Exercises on Alleviating Anxiety Symptoms: A Systematic Review and Meta-Analysis.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7700675/ )  So and colleagues review, summarize, and perform a meta-analysis of the published randomized controlled trials of mindful and non-mindful practices for the treatment of non-specific anxiety.

 

They identified 14 published studies. The mindful practices consisted of yoga (10 studies) and qigong (4 studies) while the non-mindful practices consisted of walking, aerobic exercise, and stretching. They report that the published studies found that yoga practice produced a significant reduction in anxiety compared to non-mindful exercises while qigong practice did not.

 

Mindfulness practices have been routinely found to reduce anxiety in numerous other research studies. So, these results are not surprising. But yoga is both a mindfulness practice and an exercise. So, finding it effective while other non-mindful exercises were not, suggests that it is the mindfulness practice that is the key to yoga’s ability to reduce anxiety. The fact that qigong practice was not effective is surprising. The authors note that yoga but not qigong empathises breath control and speculate that this may be the critical difference explaining their differential effectiveness.

 

So, reduce anxiety with mindful but not non-mindful exercises.

 

“Yoga for stress and anxiety helps to release deep holding patterns in the body and generates a state of balance to support healing.” – Melissa Mercedes

 

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

 

So, W., Lu, E. Y., Cheung, W. M., & Tsang, H. (2020). Comparing Mindful and Non-Mindful Exercises on Alleviating Anxiety Symptoms: A Systematic Review and Meta-Analysis. International journal of environmental research and public health, 17(22), 8692. https://doi.org/10.3390/ijerph17228692

 

Abstract

Background: In recent years, studies and reviews have reported the therapeutic benefits of both mindful and non-mindful exercises in reducing anxiety. However, there have not been any systematic reviews to compare their relative effectiveness for therapeutic application, especially among the non-clinical population. Thus, the aim of this review is to compare the effectiveness between mindful and non-mindful exercise on treating anxiety among non-clinical samples. Methods: Potential articles were retrieved from PubMed, Embase, Academic Search Premier, and PsycInfo. Randomized controlled trials, which involved both mindful and non-mindful exercises as intervention, and the use of anxiety outcome measures were included. Results: Twenty-four studies fulfilled the inclusion criteria and were included in our systematic review. In addition, 14 studies provided sufficient data to be included in the meta-analysis. For studies that reported significant group differences at post-assessment, results showed that mindful exercise was more beneficial in reducing anxiety than non-mindful exercise. The meta-analysis reported that yoga was more effective in reducing anxiety than non-mindful exercise. Conclusions: Compared to non-mindful exercise, yoga is shown to be more effective in alleviating anxiety symptoms. It is recommended that yoga could be used as a primary healthcare intervention to help the public reduce anxiety.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7700675/

 

Improve Autonomic Nervous System Function with Yoga

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Improve Autonomic Nervous System Function with Yoga

 

By John M. de Castro, Ph.D.

 

“Among its many beneficial effects, yoga has been shown to increase strength, flexibility, and balance; enhance immune function; lower blood sugar and cholesterol levels; and improve psychological well-being.” – Timothy McCall

 

There is an accumulating volume of research findings to demonstrate that Mind-body practices have highly beneficial effects on the health and well-being of humans. These include yoga, tai chi, and qigong, among many others. Because of their proven benefits the application of these practices to relieving human suffering has skyrocketed. 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.

 

One way that these Yoga may have their beneficial effects is by providing balance in the autonomic nervous system. The sympathetic division underlies activation while the parasympathetic division underlies relaxation. When these divisions are out of balance the individual may be overly stressed or overly sedentary. Appropriate balance is important for health and well-being. A measure of balance is provided by the parasympathetic produced baroreflex. It regulates blood pressure fluctuations.

 

In today’s Research News article “Autonomic Tone and Baroreflex Sensitivity during 70° Head-up Tilt in Yoga Practitioners.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7735502/ ) Anasuya and colleagues recruited adults aged 20-50 who were aged matched and either yoga-naïve or trained experienced yoga practitioners. The participants underwent a 70 degree head up tilt. “Participants lay on the table and the table is tilted from a supine position to an angle of 70° at a speed of ~2.3°/s. Each subject was held at 70° HUT position for 5 min.” They were measured before during and after the tilt for blood pressure, respiration, respiratory carbon dioxide, and electrocardiogram (ECG).

 

They found that at rest the yoga group had significantly lower respiration rate at rest and significantly higher respiratory carbon dioxide at rest and also during the tilt. They also found that during the tilt the yoga practitioners had a significantly larger baroreceptor response, that is decrease in blood pressure, and a significantly larger increase in heart rate variability.

 

Both increases in the baroreceptor sensitivity and heart rate variability are indicative of increased activity on the Vagus nerve producing increased parasympathetic (relaxation) activity and decreased sympathetic (activation) activity in the autonomic nervous system. Hence, yoga practice produces a greater relaxation response in the practitioners at rest and when challenged with a tilt. This suggests that yoga practice alter the autonomic nervous system to produce a larger parasympathetic dominance and thereby greater ability to physiologically relax. In essence this reduces stress responses. Such improvements in the practitioner’s ability to deal with stress may underlie, at least in part, many of the health benefits of yoga practice.

 

So, Improve Autonomic Nervous System Function with Yoga.

 

“Yoga is a practice which helps regulate the nervous system. Yoga trains our mind and body to find a healthy balance within our nervous system, or in other words to help our bodies find homeostasis.’ – Anne Spear

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Anasuya, B., Deepak, K. K., & Jaryal, A. K. (2020). Autonomic Tone and Baroreflex Sensitivity during 70° Head-up Tilt in Yoga Practitioners. International journal of yoga, 13(3), 200–206. https://doi.org/10.4103/ijoy.IJOY_29_20

 

Abstract

Introduction:

The intervention of yoga was shown to improve the autonomic conditioning in humans evident from the enhancement of parasympathetic activity and baroreflex sensitivity (BRS). From the documented health benefits of yoga, we hypothesized that the experience of yoga may result in adaptation to the orthostatic stress due to enhanced BRS.

Aim:

To decipher the effects of yoga in the modulation of autonomic function during orthostatic challenge.

Materials and Methods:

This was a comparative study design conducted in autonomic function test lab, of the Department of Physiology, All India Institute of Medical Sciences, New Delhi, India. Heart rate variability (HRV), blood pressure variability, and BRS were analyzed on forty naïve to yoga (NY) subjects and forty yoga practitioners with an average age of 31.08 ± 7.31 years and 29.93 ± 7.57 years, respectively. All participants were healthy. Seventy degrees head up tilt (HUT) was used as an intervention to evaluate the cardiovascular variability during orthostatic challenge.

Results:

During HUT, the R-R interval (P = 0.042), root mean square of succesive R-R interval differences (RMSSD) (P = 0.039), standard deviation of instantaneous beat-to-beat R-R interval variability (SD1) (P = 0.039) of HRV, and sequence BRS (P = 0.017) and α low frequency of spectral BRS (P = 0.002) were higher in the yoga group. The delta decrease in RRI (P = 0.033) and BRS (P < 0.01) was higher in the yoga group than the NY group.

Conclusion:

The efferent vagal activity and BRS were higher in yoga practitioners. The delta change (decrease) in parasympathetic activity and BRS was higher, with relatively stable systolic blood pressure indicating an adaptive response to orthostatic challenge by the yoga practitioners compared to the NY group.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7735502/

 

Yoga Practice Improves Glycemic Control in Type 2 Diabetes

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Yoga Practice Improves Glycemic Control in Type 2 Diabetes

 

By John M. de Castro, Ph.D.

 

“Yoga can do more than just relax your body in mind — especially if you’re living with diabetes. Certain poses may help lower blood pressure and blood sugar levels while also improving circulation, leading many experts to recommend yoga for diabetes management.” – Healthline

 

Diabetes is a major health issue. It is estimated that 30 million people in the United States and nearly 600 million people worldwide have diabetes and the numbers are growing. Type II 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. 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 is a common and increasingly prevalent illness that is largely preventable. 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. A leading cause of this is 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 today’s Research News article “Effectiveness of Yoga-based Exercise Program Compared to Usual Care, in Improving HbA1c in Individuals with Type 2 Diabetes: A Randomized Control Trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7735507/ ) Gupta and colleagues recruited  patients over 30 years of age with Type 2 Diabetes. They were randomly assigned to receive either a 4-month program of diet and walking exercise or a Yoga-based Exercise Program. The yoga program consisted of meditation, breathing exercises, postures, and stretching. The participants had blood drawn before and after training and assayed for HbA1c, blood fats, and blood glucose.

 

They found that in comparison to baseline and the diet and walking group, the yoga group had a significantly greater reduction in HbA1c. Glycated hemoglobin, HbA1c, is a measure that reflect the control of blood glucose levels over a long period of time. Low HbA1c levels is a sign of good blood glucose control which is essential to the control of the effects of Type 2 Diabetes on the body. So, the results signal that yoga practice results in better glucose control in these patients than a diet and walking program. This suggests that yoga would promote better health in patients with Type 2 Diabetes.

 

So, yoga practice improves glycemic control in Type 2 Diabetes.

 

“Stress elevates blood sugar, which can lead to more diabetes complications. Yoga helps us center ourselves, and centering calms us and can help keep blood sugar levels balanced.” – Janet Zappe

 

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

 

Gupta, U., Gupta, Y., Jose, D., Mani, K., Jyotsna, V. P., Sharma, G., & Tandon, N. (2020). Effectiveness of Yoga-based Exercise Program Compared to Usual Care, in Improving HbA1c in Individuals with Type 2 Diabetes: A Randomized Control Trial. International journal of yoga, 13(3), 233–238. https://doi.org/10.4103/ijoy.IJOY_33_20

 

Abstract

Background:

This study was designed to evaluate the effectiveness of a yoga-based exercise program (YBEP) in improving glycemic control in people with type 2 diabetes mellitus.

Materials and Methods:

Patients on stable oral glucose-lowering agents for at least 3 months and HbA1c 7.5%–10% were randomized in 1:1 ratio. The primary outcome measure was the difference of change in mean HbA1c between groups.

Results:

The participants (n = 81) had mean (±standard deviation) age of 50.6 (±8.5) years and HbA1c of 8.5 ± 0.7% (68.97 ± 7.42 mmol/mol). The follow-up data were available in 96% (78/81) of participants. Of 40 participants, 25 (62.5%) attended ≥75% (≥10 out of 13) of the sessions in YBEP. On the intention to treat analysis, a favorable reduction (0.21% 95% confidence interval [−0.34, 0.75], P = 0.454) in HbA1c was seen in YBEP group as compared to usual care. The reduction in HbA1c by ≥0.5% was observed in 44.7% of participants in YBEP as compared to 37.5% in usual care arm, respectively. Those who attended ≥75% of the sessions had better HbA1c reduction of 0.3% in comparison to 0.1% reduction seen in those who attended <75% of the sessions.

Conclusions:

YBEP demonstrated a clinically relevant HbA1c reduction compared to usual care in participants who had attended at least 75% of the yoga sessions. The reduction in HbA1c by >0.5% in 44.7% in the yoga group, suggests, that it can be prescribed as an exercise to individuals who are unable to walk either due to limited joint mobility, adverse weather conditions, lack of space for walking, cultural or religious prohibitions for women for outdoor physical activity, and so on.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7735507/

 

Reduce Premature Ejaculation and Increase Sexual Satisfaction with Yoga

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Reduce Premature Ejaculation and Increase Sexual Satisfaction with Yoga

 

By John M. de Castro, Ph.D.

 

“Integrating yoga as a non-pharmacological treatment modality into contemporary sex therapy has the potential to offer beneficial effects for different facets of human sexuality.” – Anjali Mangesh Joshi

 

Sexual behavior is a very important aspect of human behavior. In fact, Sigmund Freud made it a centerpiece of his psychodynamic theory. At its best, it is the glue that holds families and relationships together. Problems with sex, though, are very common, but it is rarely discussed and there is little research. While research suggests that sexual dysfunction is common, it is a topic that many people are hesitant or embarrassed to discuss.

 

Premature ejaculation is a very common sexual dysfunction that affects around 30% of a males. Premature ejaculation can adversely affect the quality of life of the patients and their partners. Yet, it is under-reported and under treated. Three domains which define premature ejaculation include short ejaculatory latency, perceived lack of control of ejaculation, and negative personal consequences and interpersonal issues. Chronic stress can be a contributing factor to premature ejaculation in men.

 

Premature ejaculation is often treated with drugs such as Paroxetine, a selective serotonin reuptake inhibitor (SSRI). Mindfulness practices, such as yoga practice,,may be effective non-pharmacological treatments for Premature ejaculation. They have been shown to reduce stress and improve sexual function. It is likely, then, that yoga may be helpful in treating premature ejaculation.

 

In today’s Research News article “A Comparative Study of Yoga with Paroxetine for the Treatment of Premature Ejaculation: A Pilot Study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7735509/ ) Rohilla and colleagues recruited otherwise healthy adult men diagnosed with premature ejaculation. The participants selected whether they wished to participate in a 12-week program of yoga or to receive drug treatment (Paroxetine). Yoga postures and mudras were practiced 2 to 3 times per day. Before, during and after treatment the participants self-measured their intravaginal ejaculation latency times.

 

They found that over the 12 weeks of treatments both groups had significant and increasing intravaginal ejaculation latency times and self-reported sexual satisfaction. The effect size for the yoga group was significantly greater than for the Paroxetine group. Only 19% of the patients in the yoga group reported adverse effects and they were very mild. On the other hand, the patients receiving Paroxetine reported more significant adverse effects.

 

This is a pilot study and did not have randomized assignment of participants to groups or a placebo control group. So, self-selection of treatment and placebo effects may have been significant factors. But the results are clear with both groups significantly improving. Yoga appears to have slightly better outcomes and fewer adverse effects and may be the preferred treatment.

 

So, reduce premature ejaculation and increase sexual satisfaction with yoga.

 

“yoga has improved the time taken for ejaculation and satisfaction to female partner.” – Kshama Gupta

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Rohilla, J., Jilowa, C. S., Tak, P., Hasan, S., & Upadhyay, N. (2020). A Comparative Study of Yoga with Paroxetine for the Treatment of Premature Ejaculation: A Pilot Study. International journal of yoga, 13(3), 227–232. https://doi.org/10.4103/ijoy.IJOY_89_19

 

Abstract

Context:

Premature ejaculation (PME) is a common sexual disorder. Drugs used commonly used for its treatment have various side effects and disadvantages. Yoga is being increasingly studied in a variety of medical disorders with positive results. However, its evidence for patients with PME is very limited.

Aims:

The aims of this study were to investigate the effect of yoga on ejaculation time in patients with PME and to compare it with paroxetine.

Settings and Design:

This was a nonrandomized nonblinded comparative study in a tertiary care center.

Materials and Methods:

Among patients with PME, 40 selected paroxetine and 28 yoga. Intravaginal ejaculation latency time (IELT) was measured in seconds once before and three times after intervention.

Statistical Analysis Used:

Mean, standard deviation, paired and unpaired t-tests, and repeated measures ANOVA were used for statistical analysis.

Results:

IELT was significantly increased in both groups – paroxetine (from 29.85 ± 11.9 to 82.19 ± 32.9) and yoga (from 25.88 ± 16.1 to 88697 + 26.9). Although the effect of yoga was slightly delayed in onset, its effect size (η2 = 0.87, P < 0.05) was more than paroxetine (η2 = 0.73, P < 0.05). One-fifth of the patients in the paroxetine group (19.5%) and 8% in the yoga group continued to have the problem of PME at the end of the trial.

Conclusions:

Yoga caused improvement in both intravaginal ejaculation latency time and subjective sexual experience with minimal side effect. Therefore, yoga could be an easily accessible economical nonpharmacological treatment option for the patient with PME.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7735509/

 

Improve Functional Fitness in Adults with Intellectual and Developmental Disabilities with Yoga

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Improve Functional Fitness in Adults with Intellectual and Developmental Disabilities with Yoga

 

By John M. de Castro, Ph.D.

 

“yoga intervention may have the potential to enhance functional fitness in people with Intellectual and developmental disabilities.” – Kaitlin Mueller

 

Intellectual and developmental disabilities involve below average intelligence and relatively slow learning. They are quite common, affecting an estimated 10% of individuals worldwide. These disabilities present problems for the individual in learning mathematics, reading and writing. These difficulties, in turn, affect performance in other academic disciplines. The presence of intellectual disabilities can have serious consequences for the psychological well-being of the individual, including their self-esteem and social skills. In addition, anxiety, depression, and conduct disorders often accompany learning disabilities.

 

Adults with intellectual and developmental disabilities often show “physical decline in sensorimotor skills, coordination, muscular strength, flexibility, and balance in part due to physical inactivity.” So, it is important to increase physical activity in these adults. Yoga is a mindfulness practice and exercise that has been shown to be a safe and effective practice. So, yoga practice may be helpful for reducing the physical decline in adults with intellectual and developmental disabilities.

 

In today’s Research News article “Yoga for Functional Fitness in Adults with Intellectual and Developmental Disabilities.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7336942/ ) Reina and colleagues recruited adults diagnosed with intellectual and developmental disabilities. They were provided a 7 week, twice a week for 1 hour, group yoga practice. They were measured before and after the program for functional fitness.

 

They found that after the program the participants had significant improvements in both lower and upper body strength, agility and balance. Non-significant improvements were also detected in lower-body flexibility, upper-body flexibility, and endurance. It should be kept in mind that this was a pilot study that did not include a control condition. So, there are a number of potential alternative explanations for the results. But previous controlled studies have demonstrated that yoga practice improves physical performance. So, it is likely that the present improvements were due to the yoga practice.

 

Hence, yoga practice appears to improve the functional fitness of adults with intellectual and developmental disabilities. This suggests that yoga is safe and effective practice for reducing the decline in physical ability that is common in adults with intellectual and developmental disabilities. It remains for future research to determine if these improvements spill over to improvements in other functional realms.

 

So, improve functional fitness in adults with intellectual and developmental disabilities with yoga.

 

“Yoga is an effective intervention to improve functional fitness in adults with and without disabilities,” – Clair Allison

 

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

 

Reina, A. M., Adams, E. V., Allison, C. K., Mueller, K. E., Crowe, B. M., van Puymbroeck, M., & Schmid, A. A. (2020). Yoga for Functional Fitness in Adults with Intellectual and Developmental Disabilities. International journal of yoga, 13(2), 156–159. https://doi.org/10.4103/ijoy.IJOY_57_19

 

Abstract

Background:

Yoga is an effective intervention to improve functional fitness in adults with and without disabilities, but little research exists regarding yoga’s impact on functional fitness for individuals with intellectual and developmental disabilities (IDDs).

Aims:

The purpose of this study was to examine the benefits of a group yoga intervention on the functional fitness of adults with IDDs.

Methods and Materials:

This yoga intervention included 12 sessions of yoga over 7 weeks (60-min sessions twice a week) at a special population recreation and leisure program. The functional fitness test was used to examine physical functioning before and after the yoga intervention.

Results and Conclusions:

Eight adults completed the baseline and posttest measures (age mean = 31; standard deviation = 6.55; 50% male). There were significant improvements in lower-body strength (9.00 ± 4.63 vs. 11.50 ± 3.16, P = 0.04, 28% improvement), upper-body strength (11.25 ± 3.54 vs. 14.25 ± 3.37, P = 0.018, 27% improvement), and agility and balance (9.29 ± 4.1 vs. 6.60 ± 1.54, P = 0.036, 29% improvement). Functional fitness often declines for people with IDD at a faster rate than the general population; thus, these significant changes indicate that a yoga intervention may enhance functional fitness for people with IDD. Clinicians or other healthcare providers might consider yoga as a means to improve functional fitness in adults with IDDs.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7336942/