Aging

Improve the Mental Health of Older Adults with Mindfulness

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Meditation for Depression: How It Works and Types to Try

By John M. de Castro, Ph.D.

 

In today’s Research News article “Effectiveness of an age-modified mindfulness-based cognitive therapy (MBCT) in improving mental health in older people with depressive symptoms: a non-randomised controlled trial” (See summary below or view the full text of the study at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11863447/) Wang and colleagues studied the effectiveness of mindfulness teacher and social worker led Mindfulness Based Cognitive Therapy (MBCT) for the relief of depression and stress in adults over 60 years of age. They found that the training significantly decreased depression and perceived stress and increased mindful non-reactivity in the older adults.

 

Mindfulness Based Cognitive Therapy (MBCT) improves mental health in older adults.

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on the Contemplative Studies Blog  http://contemplative-studies.org

 

Study Summary

 

Wang YH, Wang YL, Leung DKY, Ng ZLY, Chan OLH, Wong SMY, Chan RCL, Liu T, Wong GHY, Lum TYS. Effectiveness of an age-modified mindfulness-based cognitive therapy (MBCT) in improving mental health in older people with depressive symptoms: a non-randomised controlled trial. BMC Complement Med Ther. 2025 Feb 26;25(1):81. doi: 10.1186/s12906-025-04781-6. PMID: 40011881; PMCID: PMC11863447.

 

Abstract

Background

Emerging evidence has shown that mindfulness-based cognitive therapy (MBCT) is effective in improving depressive symptoms in the older population. However, the accessibility to MBCT is limited by the shortage of psychotherapists or mindfulness teachers. One potential solution is to involve social workers, who have the knowledge and skills to promote individual and community well-being in various settings, in delivering modified MBCT to enhance its accessibility and sustainability. This study examined the effectiveness of an eight-week age-modified MBCT led by different mental health professionals (mindfulness teacher only vs. mindfulness teacher and social worker) in improving mental health outcomes as compared with a control group.

Methods

Older adults (N = 112) were recruited through five community-based centres for older adults and mental wellness in Hong Kong. Participants were allocated to one of three groups: (1) mindfulness teacher-led modified MBCT, (2) social worker/teacher co-led modified MBCT (50% led by social workers and 50% led by mindfulness teacher), or (3) control (care as usual). The age-modified MBCT consisted of eight weekly sessions, with age-related modifications including more sitting meditation, shortened duration of each session, and the removal of the retreat. Outcome variables (i.e., depressive symptoms, anxiety symptoms, perceived stress, and mindfulness) were assessed at baseline (T0), after the intervention (T1), and four weeks after the intervention (T2), through self-reported questionnaires. Linear mixed models were performed while controlling for demographic variables to examine changes in outcome variables between the groups.

Results

Participants from the age-modified MBCT intervention groups (teacher-led and social worker/teacher co-led) showed significantly greater reductions in depressive symptoms and stress, as well as greater increase in mindful non-reactivity, compared to the control group post-intervention. No significant interaction effect of time and group was found for anxiety and both overall mindfulness and its other facets. The improvements in mental health and mindfulness outcomes post-intervention were not significantly different between the teacher-led and social worker/teacher co-led MCBT groups.

Discussion

Age-modified MBCT is beneficial in managing depressive and stress symptoms and in improving mindful non-reactivity among older adults at risk for depression. The findings support the feasibility and effectiveness of partial task-shifting in the delivery of MBCT to trained social workers. Future studies may explore the possibility for social workers in leading MBCTs independently to further improve its scalability and service accessibility for older adults in the community.

 

Older Adults Have Enhanced Benefits of Meditation and Precepts Practice

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Buddhism: Practices - RELIGION, PHILOSOPHY AND ETHICS AT HABERDASHERS' ABRAHAM DARBY.

By John M. de Castro, Ph.D.

 

In today’s Research News article “A comparative study of the impact of meditation and Buddhist five precepts on stress and depression between older adults and younger adults.” (See summary below or view the full text of the study at: https://pmc.ncbi.nlm.nih.gov/articles/PMC12053757/) Wongpakaran and colleagues investigated the relationships between meditation and the practice of the five precepts on stress and depression in older (average 68 years) and younger (average 29 years) adults. The five precepts involve refraining from killing or harming living beings, stealing or taking others’ property without permission, engaging in sexual misconduct, speaking falsely, and consuming alcohol or intoxicants. They report that meditation and the practice of the five precepts enhances the reductions in stress and depression in older but not younger adults.

 

Meditation and practice of the five precepts reduces stress and depression in older adults.

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on the Contemplative Studies Blog  http://contemplative-studies.org

 

Study Summary

 

Wongpakaran N, Klaychaiya S, Panuspanudechdamrong C, et al. A comparative study of the impact of meditation and Buddhist five precepts on stress and depression between older adults and younger adults. Sci Rep. 2025;15(1):15739. Published 2025 May 6. doi:10.1038/s41598-025-99430-w

 

Abstract

Older adults frequently face a myriad of physical and mental health challenges, which can contribute to feelings of stress and subsequent depression. Nevertheless, with age often comes a wealth of life experience and resilience. Perceived stress commonly predicts depression across all age groups, while meditation has been associated with lower levels of depression. Additionally, adherence to the Five Precepts is a prevalent practice among Thai individuals, particularly among older adults. However, it remains unclear how the combination of meditation and the Buddhist Five Precepts influences depression levels. This study aims to explore the predictive roles of meditation, the practice of the Five Precepts, and perceived stress on depression among older adults, with comparisons drawn to younger adults. A sample of 1472 individuals (232 were older adults and 1240 were adults) participated in the study. All completed the questionnaires for depression, perceived stress, meditation, and five precepts using the core symptom index, perceived stress scale, and inner strength-based inventory. Moderation model and mediation model analyses were employed to analyze the relationship between the perceived stress scores and the symptoms of depression for both older and younger samples. In the older adults group, 59.9% were female, with a mean age of 67.96 years (SD 6.8). In the adult group, 71.3% were male, with a mean age of 29.04 years (SD 10.5). The findings revealed that among the older adults’ group, precepts, meditation, and their interaction significantly predicted a lower level of depressive symptoms (estimated coefficient = − 0.1082, 95% CI = − 0.1865, − 0.03). However, this association was not observed in the younger adults’ group (estimated coefficient = -0.0199, 95% CI = − 0.0465, 0.0066). The variance explained in depressive symptoms changed from 24.9% in the linear model of perceived stress to 31.8% in the moderated moderation model, representing a 27.7% increase. Conversely, meditation and the five precepts mediated the relationship between stress and depressive symptoms in younger people but not in older adults. The indirect effect of perceived stress was significant only through the five precepts (estimated coefficient = − 0.3173, 95% CI = − 0.4787, − 0.1558; p = .0001). The variance explained in depressive symptoms changed from 42.2% in the linear model of perceived stress to 43.2% in the mediation model, representing a 2.5% increase. This study emphasizes that older adults may experience enhanced benefits from meditation and adherence to the Five Precepts compared to younger adults. Additionally, the effectiveness of meditation appears to be influenced by the extent of precept practice. Older individuals who actively engage in both high levels of precept adherence and meditation demonstrate a more significant buffering effect on the relationship between stress and depression. These findings suggest that lifestyle factors, such as religious practices like meditation and adherence to precepts, may have a differential impact on older adults compared to younger counterparts. The implications for older individuals are promising and warrant encouragement, while further research is needed to explore relevant factors contributing to reduced depression among younger populations.

 

Yoga is Associated with Lower Rates of Multimorbidity in Adults over 45

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Flexibility exercises, like yoga, can help maintain mobility as you age.

By John M. de Castro, Ph.D.

 

In today’s Research News article “Association between yoga and multimorbidity: a nationwide study of 279,885 middle-aged and older adults” (See summary below or view the full text of the study at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11884150/ ) Wang and colleagues examined practice of yoga and the likelihood of adults over 45 years of age having multiple diseases, including obesity, diabetes, hyperlipidemia, and hypertension. They found that the higher the duration and frequency of yoga practice the less the likelihood that the adult will have multiple diseases simultaneously.

 

Yoga practice is associated with lower risk of multimorbidity in older adults.

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on the Contemplative Studies Blog  http://contemplative-studies.org

 

Study Summary

 

Wang K, Wang P, Li Y, Wang C, Veldheer S, Wang F, Na M, Sun L, Gao X. Association between yoga and multimorbidity: a nationwide study of 279,885 middle-aged and older adults. BMC Public Health. 2025 Mar 6;25(1):888. doi: 10.1186/s12889-025-22035-5. PMID: 40050815; PMCID: PMC11884150.

Abstract

Background

The health benefits of exercise have been well-established, but the specific role of yoga in multimorbidity was less understood. This study aimed to examine the association between yoga and multimorbidity in comparison with other exercises or non-exercise.

Methods

This cross-sectional study pooled nationally representative surveys from Behavioral Risk Factor Surveillance System (BRFSS) (2015, 2017, and 2019), and classified 279,885 participants aged 45 + years as yoga practitioners, other exercisers, and non-exercisers. Multinominal and binary logistic regressions were separately used for association of yoga with multimorbidity (coexistence of ≥ 2 conditions) and individual chronic conditions. Potential effect modification by age, sex, education level, and race/ethnicity was examined. We further assessed the dose-response association of duration and frequency of yoga practice with multimorbidity.

Results

The adjusted odds ratios (ORs) and 95% confidence intervals (CIs) for yoga practitioners (n = 5081) vs. other exercisers (n = 192,718) were 0.69 (95% CI 0.55–0.86) for coexistence of two conditions, and 0.72 (95%CI 0.58–0.89) for coexistence of ≥ 3 conditions. The associations were stronger (ORs ranged from 0.43 to 0.52; P < 0.0001 for all) when comparing yoga practitioners with non-exercisers (n = 82,086), which were more pronounced in women relative to men (P-interaction < 0.05). Increased duration or frequency of yoga practice was associated with lower odds of multimorbidity in a dose-response manner (P for trend<0.0001 for all). Similar inverse associations were observed between yoga and individual chronic conditions.

Conclusion

Yoga was associated with lower odds of multimorbidity in middle-aged and older adults, relative to other exercises or non-exercise.

 

Mindfulness Training Decreases Stress and Depression in Older Adults

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Improve Mental Health in Older Adults with Online Meditation Practice | Contemplative Studies

By John M. de Castro, Ph.D.

 

In today’s Research News article “Effectiveness of an age-modified mindfulness-based cognitive therapy (MBCT) in improving mental health in older people with depressive symptoms: a non-randomised controlled trial” (See summary below or view the full text of the study at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11863447/ ) Wang and colleagues investigated the effectiveness of Mindfulness-Based Cognitive Therapy (MBCT) on the mental health of older adults (>60 yrs.) compared to usual care. They found that MBCT produced significant reductions in perceived stress and depression.

 

So, improve the mental health of older adults with mindfulness training.

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on the Contemplative Studies Blog  http://contemplative-studies.org

 

Study Summary

 

Wang YH, Wang YL, Leung DKY, Ng ZLY, Chan OLH, Wong SMY, Chan RCL, Liu T, Wong GHY, Lum TYS. Effectiveness of an age-modified mindfulness-based cognitive therapy (MBCT) in improving mental health in older people with depressive symptoms: a non-randomised controlled trial. BMC Complement Med Ther. 2025 Feb 26;25:81. doi: 10.1186/s12906-025-04781-6. PMCID: PMC11863447.

 

Abstract

Background

Emerging evidence has shown that mindfulness-based cognitive therapy (MBCT) is effective in improving depressive symptoms in the older population. However, the accessibility to MBCT is limited by the shortage of psychotherapists or mindfulness teachers. One potential solution is to involve social workers, who have the knowledge and skills to promote individual and community well-being in various settings, in delivering modified MBCT to enhance its accessibility and sustainability. This study examined the effectiveness of an eight-week age-modified MBCT led by different mental health professionals (mindfulness teacher only vs. mindfulness teacher and social worker) in improving mental health outcomes as compared with a control group.

Methods

Older adults (N = 112) were recruited through five community-based centres for older adults and mental wellness in Hong Kong. Participants were allocated to one of three groups: (1) mindfulness teacher-led modified MBCT, (2) social worker/teacher co-led modified MBCT (50% led by social workers and 50% led by mindfulness teacher), or (3) control (care as usual). The age-modified MBCT consisted of eight weekly sessions, with age-related modifications including more sitting meditation, shortened duration of each session, and the removal of the retreat. Outcome variables (i.e., depressive symptoms, anxiety symptoms, perceived stress, and mindfulness) were assessed at baseline (T0), after the intervention (T1), and four weeks after the intervention (T2), through self-reported questionnaires. Linear mixed models were performed while controlling for demographic variables to examine changes in outcome variables between the groups.

Results

Participants from the age-modified MBCT intervention groups (teacher-led and social worker/teacher co-led) showed significantly greater reductions in depressive symptoms and stress, as well as greater increase in mindful non-reactivity, compared to the control group post-intervention. No significant interaction effect of time and group was found for anxiety and both overall mindfulness and its other facets. The improvements in mental health and mindfulness outcomes post-intervention were not significantly different between the teacher-led and social worker/teacher co-led MCBT groups.

Discussion

Age-modified MBCT is beneficial in managing depressive and stress symptoms and in improving mindful non-reactivity among older adults at risk for depression. The findings support the feasibility and effectiveness of partial task-shifting in the delivery of MBCT to trained social workers. Future studies may explore the possibility for social workers in leading MBCTs independently to further improve its scalability and service accessibility for older adults in the community.

 

Meditation is Associated with a Reduction in Brain Aging Indicators

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Figure 2

By John M. de Castro, Ph.D.

 

In today’s Research News article “Meditation Linked to Enhanced MRI Signal Intensity in the Pineal Gland and Reduced Predicted Brain Age” (See summary below or view the full text of the study at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11822093/ ) Plini and colleagues examined the brains of long-term meditators and found that the activity of their Pineal Glands was enhanced and an indicator of brain aging was reduced. This suggests that meditation leads to less aging of the brain. This could be a mechanism whereby meditation reduces cognitive decline with aging.

 

Reduce brain aging with meditation.

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on the Contemplative Studies Blog  http://contemplative-studies.org

 

Study Summary

 

Plini ERG, Melnychuk MC, Dockree PM. Meditation Linked to Enhanced MRI Signal Intensity in the Pineal Gland and Reduced Predicted Brain Age. J Pineal Res. 2025 Mar;77(2):e70033. doi: 10.1111/jpi.70033. PMID: 39940075; PMCID: PMC11822093.

 

ABSTRACT

Growing evidence demonstrates that meditation practice supports cognitive functions, including attention and interoceptive processing, and is associated with structural changes across cortical networks, including prefrontal regions and the insula. However, the extent of subcortical morphometric changes linked to meditation practice is less appreciated. A noteworthy candidate is the pineal gland, a key producer of melatonin, which regulates circadian rhythms that augment sleep‐wake patterns and may also provide neuroprotective benefits to offset cognitive decline. Increased melatonin levels, as well as increased fMRI BOLD signal in the pineal gland, have been observed in meditators versus controls. However, it is not known if long‐term meditators exhibit structural changes in the pineal gland linked to the lifetime duration of practice. In the current study, we performed voxel‐based morphometry (VBM) analysis to investigate: (1) whether long‐term meditators (LTMs) (n = 14) exhibited greater pineal gland MRI‐derived signal intensity compared to a control group (n = 969), (2) a potential association between the estimated lifetime hours of meditation (ELHOM) and pineal gland signal intensity, and (3) whether LTMs show greater grey matter (GM) maintenance (BrainPAD) that is associated with pineal gland signal intensity. The results revealed greater pineal gland signal intensity and lower BrainPAD scores (younger brain age) in LTMs compared to controls. Exploratory analysis revealed a positive association between ELHOM and greater signal intensity in the pineal gland but not with GM maintenance as measured by BrainPAD score. However, greater pineal signal intensity and lower BrainPAD scores were correlated in LTMs. The potential mechanisms by which meditation influences pineal gland function, hormonal metabolism, and GM maintenance are discussed – in particular, melatonin’s roles in sleep, immune response, inflammation modulation, and stem cell and neural regeneration.

 

Tai Chi Improves Cognitive and Physical Function in Patients with Mild Cognitive Impairment

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Tai Chi Might Help Seniors Counter Mild Cognitive Decline

Tai Chi Improves Cognitive and Physical Function in Patients with Mild Cognitive Impairment

 

By John M. de Castro, Ph.D.

 

In today’s Research News article “Effects of tai chi based on information and communication technology for patients with mild cognitive impairment on cognitive and physical function: a systematic review and meta-analysis” (See summary below or view the full text of the study at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11748305/ ) Li and colleagues review, summarize and perform a meta-analysis of the published research studies on the effectiveness of Tai Chi practice for the treatment of cognitive and physical abilities in patients with mild cognitive impairment. They report that the published research studies demonstrate that Tai Chi practice improves both cognitive and physical function in these patients.

 

Treat mild cognitive impairment with Tai Chi practice.

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on the Contemplative Studies Blog  http://contemplative-studies.org

 

Study Summary

 

Li Y, Wang Q, Ren Y, Mao X. Effects of tai chi based on information and communication technology for patients with mild cognitive impairment on cognitive and physical function: a systematic review and meta-analysis. Front Public Health. 2025 Jan 7;12:1495645. doi: 10.3389/fpubh.2024.1495645. PMID: 39839400; PMCID: PMC11748305.

 

Abstract

Objective

This study evaluated the effectiveness of tai chi, enhanced by communication technologies, in improving cognitive and physical functioning in patients with mild cognitive impairment, and to compare these effects with traditional tai chi.

Methods

A systematic search across four academic databases identified 16 studies with 1,877 participants. Data were expressed as weighted or standardized mean differences with 95% confidence intervals.

Results

A meta-analysis revealed significant improvements in Mini-Mental State Examination scores and Timed Up and Go results in patients with mild cognitive impairment following tai chi intervention. Subgroup analysis indicated that both communication technology-based tai chi and traditional tai chi produced varying improvements in cognitive and physical function.

Conclusion

This study confirms the importance of tai chi for cognitive and physical functioning in patients with mild cognitive impairment. Compared with traditional tai chi, communication technology-based tai chi showed greater benefits in promoting rehabilitation. The effective and feasible interventions could improve the physical health of many older adult patients, these findings provide valuable insights and decision-making guidance for clinical practice and public health with older patients with mild cognitive impairment.

 

Improve Mild Cognitive Impairment in the Elderly with Tai Chi

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By John M. de Castro, Ph.D.

 

“Tai Chi Chuan, the great ultimate, strengthens the weak, raises the sick, invigorates the debilitated, and encourages the timid.” –Cheng Man-ch’ing

The aging process involves a systematic progressive decline in every system in the body, the brain included. The elderly frequently have problems with attention, thinking, and memory abilities, known as mild cognitive impairment. This is often a prelude to more severe decline such a dementia. An encouraging new development is that mindfulness practices such as meditation training and mindful movement practices can significantly reduce these declines in cognitive ability.

 

Tai Chi is an ancient Chinese practice involving mindfulness and gentle movements. It is easy to learn, safe, and gentle. Tai Chi has been practiced for thousands of years with benefits for health and longevity. Tai Chi training is designed to enhance function and regulate the activities of the body through controlled breathing, mindful concentration, and gentle movements. Only recently though have the effects of this practice been scrutinized with empirical research. This research has found that it is effective for an array of physical and psychological issues. It appears to strengthen the immune system, reduce inflammation and increase the number of cancer killing cells in the bloodstream, improve cardiovascular health, reduce arthritis pain, improve balance and reduce falls. It also appears to improve attentional ability improve cognitive ability in the elderly, and relieve depression.

 

In today’s Research News article “Mitigating effects and mechanisms of Tai Chi on mild cognitive impairment in the elderly.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9906996/  ) Wang and colleagues review and summarize the published randomized controlled studies of the effects of Tai Chi practice on patients diagnosed with mild cognitive decline.

 

They report that Tai Chi practice relieved the symptoms of mild cognitive decline and delayed the onset of more severe dementia. The benefits include improved memory, executive function, and sleep and reduced body pain. They also report that Tai Chi practice appears to produce these benefits by altering the brain including increased brain volume, connectivity, and white matter efficiency and reduce inflammation.

 

Hence, the published research suggests that Tai Chi practice is an effective treatment for patients with mild cognitive impairment.

 

“The moment we believe that success is determined by an ingrained level of ability as opposed to resilience and hard work, we will be brittle in the face of adversity.” – Joshua Waitzkin

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on the Contemplative Studies Blog  http://contemplative-studies.org

 

Study Summary

 

Wang X, Si K, Gu W, Wang X. Mitigating effects and mechanisms of Tai Chi on mild cognitive impairment in the elderly. Front Aging Neurosci. 2023 Jan 6;14:1028822. doi: 10.3389/fnagi.2022.1028822. PMID: 36760710; PMCID: PMC9906996.

 

Abstract

Mild cognitive impairment (MCI) is a major public health concern that endangers health and decreases the quality of life of the elderly around the world. A recent clinical guideline has recommended regular exercise (twice per week) for patients with MCI as part of an overall approach to management. Tai Chi, a form of light-to-moderate-intensity mind-body exercise, is particularly suitable for seniors. This review aims to summarize epidemiological studies related to the effects of Tai Chi on symptom remission in older adults with MCI and reveal the potential mechanisms. Evidence suggested that Tai Chi can improve cognitive functions and alleviate the accompanying symptoms of MCI in the elderly potentially by activating the expression of signals in different brain regions, altering their connectivity, increasing the brain volume, and modulating brain-derived neurotropic and inflammation factors. Studies comparing various types of Tai Chi may contribute to the identification of paradigms that have appropriate intensities and difficulty and exert good effects on older people with MCI. In addition, studies are warranted to determine the frequency and duration of training that can optimize the beneficial effects of Tai Chi on MCI.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9906996/