Aging

Meditation Practice Alters Brain Networks in the Elderly

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Meditation Practice Alters Brain Networks in the Elderly

 

By John M. de Castro, Ph.D.

 

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

 

Human life is one of constant change. We revel in our increases in physical and mental capacities during development, but regret their decreases during aging. The aging process involves a systematic progressive decline in every system in the body, the brain included. This includes our mental abilities which decline with age including impairments in memory, attention, and problem solving ability. It is inevitable and cannot be avoided.

 

The nervous system is a dynamic entity, constantly changing and adapting to the environment. It will change size, activity, and connectivity in response to experience. These changes in the brain are called neuroplasticity. Over the last decade neuroscience has been studying the effects of contemplative practices on the brain and has identified neuroplastic changes in widespread area. and have found that meditation practice appears to mold and change the brain, producing psychological, physical, and spiritual benefits. In addition, they have been able to investigate various techniques that might slow the process of neurodegeneration that accompanies normal aging. They’ve found that mindfulness practices reduce the deterioration of the brain that occurs with aging restraining the loss of neural tissue. Indeed, the brains of practitioners of meditation and yoga have been found to degenerate less with aging than non-practitioners.

 

The changes in the aging brain produced by meditation are not a simple increases in tissue throughout the brain but rather increases in some area and systems and decreases in others. In today’s Research News article “A longitudinal study of the effect of short-term meditation training on functional network organization of the aging brain.” See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5428857/, Cotier and colleagues studied the neuroplastic changes in brain systems produced by meditation in the elderly. They recruited health elderly participants (average age of years) and randomly assigned them to receive either 8 weeks of meditation or relaxation training. Training occurred in 22 90-minute group classes. “Meditation participants were taught to cultivate mindfulness through paying attention to the surrounding sounds and one’s own breathing, feelings and sensations on the present moment.” “Relaxation participants were taught diaphragmatic breathing, progressive muscle relaxation and imagery relaxation techniques aimed at enhancing body awareness and reducing body tension.”

 

Before and after training the participants underwent functional Magnetic Resonance Imaging (fMRI) scanning of their brains. They found that after 8-weeks of meditation practice there was reduced functional connectivity in the default mode network (DMN), salience network (SN), and somatomotor network (SMN) while after relaxation training these same systems showed increased functional connectivity. Also, in the meditation group “there was decreased connectivity strength between the DMN and other modules.”

 

These are very interesting results as the Default Mode Network (DMN) becomes active during wind wandering and relatively quiet during focused on task behavior. It is involved when we are engaged in internally focused tasks such as recalling deeply personal memories, daydreaming, sleeping, imagining the future and trying to take the perspective of others. The DMN involves neural structures including the medial prefrontal cortex, anterior and posterior cingulate cortices, precuneus, inferior parietal cortex, and lateral temporal cortex. These areas of the DMN are functionally connected, such that they are simultaneously active during mind wandering.

 

Hence the current results of reduced functional connectivity in the DMN and between the DMN and other neural systems suggests that the meditation practice resulted in changes in the brain reflective of decreased mind wandering and increased focused attention. These changes can be helpful to the elderly who demonstrate increasing difficulties with attention. These changes may underlie the ability of meditation practice to reduce cognitive decline in the elderly. Hence, they suggest that meditation practice by the elderly can change their nervous systems in beneficial ways, decreasing the tendency for the mind to wander away from the task at hand and improving attentional ability and thereby reducing the deterioration of thought processes.

 

So, alter brain networks in the elderly with meditation practice.

 

“at a time when Americans are living longer than ever before but experiencing higher rates of Alzheimer’s and other neurodegenerative disorders, the research is an important reminder that mindfulness can exert a long-lasting influence on brain health.” – Carolyn Gregoire

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Cotier, F. A., Zhang, R., & Lee, T. M. C. (2017). A longitudinal study of the effect of short-term meditation training on functional network organization of the aging brain. Scientific Reports, 7, 598. http://doi.org/10.1038/s41598-017-00678-8

 

Abstract

The beneficial effects of meditation on preserving age-related changes in cognitive functioning are well established. Yet, the neural underpinnings of these positive effects have not been fully unveiled. This study employed a prospective longitudinal design, and graph-based analysis, to study how an eight-week meditation training vs. relaxation training shaped network configuration at global, intermediate, and local levels using graph theory in the elderly. At the intermediate level, meditation training lead to decreased intra-connectivity in the default mode network (DMN), salience network (SAN) and somatomotor network (SMN) modules post training. Also, there was decreased connectivity strength between the DMN and other modules. At a local level, meditation training lowered nodal strength in the left posterior cingulate gryus, bilateral paracentral lobule, and middle cingulate gyrus. According to previous literature, the direction of these changes is consistent with a movement towards a more self-detached viewpoint, as well as more efficient processing. Furthermore, our findings highlight the importance of considering brain network changes across organizational levels, as well as the pace at which these changes may occur. Overall, this study provides further support for short-term meditation as a potentially beneficial method of mental training for the elderly that warrants further investigation.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5428857/

Improve Psychological and Emotional Well-Being in the Elderly with Mindfulness

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Improve Psychological and Emotional Well-Being in the Elderly with Mindfulness

 

By John M. de Castro, Ph.D.

 

“While we might expect our bodies and brains to follow a shared trajectory of development and degeneration over time, by actively practicing strategies such as meditation, we might actually preserve and protect our physical body and brain structure to extend our golden years and shine even more brightly in old age.” – Rina Deshpande

 

Human life is one of constant change. We revel in our increases in physical and mental capacities during development, but regret their decline during aging. During aging, there is a systematic progressive decline in every system in the body, the brain included. This includes our mental abilities which decline with age and result in impairments in memory, attention, and problem solving ability. It is inevitable and cannot be avoided. Using modern neuroimaging techniques, scientists have been able to view the changes that occur in the nervous system with aging. In addition, they have been able to investigate various techniques that might slow the process of neurodegeneration that accompanies normal aging. They’ve found that mindfulness practices reduce the deterioration of the brain that occurs with aging restraining the loss of neural tissue. Indeed, the brains of practitioners of meditation and yoga have been found to degenerate less with aging than non-practitioners.

 

Mindfulness also appears to be effective for an array of physical and psychological issues that occur with aging. It appears to strengthen the immune system and reduce inflammation. It has also been shown to be beneficial in slowing or delaying physical and mental decline with aging. and improve cognitive processes. It has also been shown to reduce the shortening of the telomeres in the DNA, an indicator of aging. Since the global population of the elderly is increasing at unprecedented rates, it is imperative to investigate methods to slow physical and mental aging and mitigate its effects.

 

In today’s Research News article “Mindfulness-Based Interventions for Older Adults: A Review of the Effects on Physical and Emotional Well-being.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4868399/

Geiger and colleagues review and summarize the published research literature on the effectiveness of mindfulness training in mitigating some of the effects of the aging process. They found 15 published articles that employed mindfulness-based interventions with participants over 65 years of age. The most commonly used mindfulness training method was Mindfulness-Based Stress Reduction (MBSR). In general, these interventions appeared to be acceptable to the elderly as they had relatively low attrition rates (drop out of participants) of around 17%.

 

They report that the research found that mindfulness training of the elderly produced significant improvement in their psychological well-being including decreases in loneliness, depression, anxiety, stress, sleep problems, and rumination, and increases in general mood and positive affect. In regard to physical health and well-being they report that the literature has conflicting and inconclusive results. Hence, it appears that mindfulness training of the elderly clearly improves psychological well-being, but further research is needed to understand its effects of physical well-being.

 

These findings are interesting and important. They clearly show the positive impact mindfulness training can have on the emotional health of the elderly. It should be mentioned that the review did not look at the effects of mindfulness training on the cognitive abilities of the participants. Hence, it is clear that mindfulness training is a useful way to preserve psychological and emotional health with aging. This suggests that mindfulness training should be recommended for the elderly particularly to improve their mental health.

 

Improve psychological and emotional well-being in the elderly with mindfulness.

 

“While it is a given that each day we get older and may experience the joys and sometimes the pains of aging, finding ways to age “mindfully” is an option for each of us. Just as the health benefits of regular exercise and healthy eating are demonstrated for heart and bone health, we can also keep our brains healthy and “fit” through the practice of mindfulness meditation.” – Dawn Bazarko

 

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

Geiger, P. J., Boggero, I. A., Brake, C. A., Caldera, C. A., Combs, H. L., Peters, J. R., & Baer, R. A. (2016). Mindfulness-Based Interventions for Older Adults: A Review of the Effects on Physical and Emotional Well-being. Mindfulness, 7(2), 296–307. http://doi.org/10.1007/s12671-015-0444-1

 

Abstract

This comprehensive review examined the effects of mindfulness-based interventions on the physical and emotional wellbeing of older adults, a rapidly growing segment of the general population. Search procedures yielded 15 treatment outcome studies meeting inclusion criteria. Support was found for the feasibility and acceptability of mindfulness-based interventions with older adults. Physical and emotional wellbeing outcome variables offered mixed support for the use of mindfulness-based interventions with older adults. Potential explanations of mixed findings may include methodological flaws, study limitations, and inconsistent modifications of protocols. These are discussed in detail and future avenues of research are discussed, emphasizing the need to incorporate geriatric populations into future mindfulness-based empirical research.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4868399/

Improve Balance in the Elderly by Uncoupling Posture and Respiration with Tai Chi

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Improve Balance in the Elderly by Uncoupling Posture and Respiration with Tai Chi

 

By John M. de Castro, Ph.D.

“Practising the ancient martial art of Tai Chi is so beneficial to elderly people’s health that it should be “the preferred mode of training”, according to scientists.” – The Telegraph

 

The process of aging affects every aspect of the physical and cognitive domains. Every system in the body deteriorates including motor function with a decline in strength, flexibility, and balance. Impaired balance is a particular problem as it can lead to falls. In the U.S. one third of people over 65 fall each year and 2.5 million are treated in emergency rooms for injuries produced by falls. About 1% of falls result in deaths making it the leading cause of death due to injury among the elderly. Falls, with or without injury, also carry a heavy quality of life impact. A growing number of older adults, fear falling and, as a result, limit their activities and social engagements. This can result in further physical decline, depression, social isolation, and feelings of helplessness. It is obviously important to discover methods to improve balance and decrease the number of fall in the elderly.

 

An interesting contributor to imbalance is the synchronization of respiration with postural sway. When a person stands erect, with eyes closed, there is a normal sway in the posture. When respiration occurs the expansion of the abdomen and chest produces a slight shift in the center of gravity and the body sways to compensate. When the normal sway becomes synchronized with the sway produced by respiration, it results in an exaggeration of the sway. This produces a greater imbalance. This is usually minor and of very little consequence. But, in the elderly, with compromised balance and muscular control, the small extra imbalance may be a contributor to falls.

 

Tai Chi training is designed to enhance and regulate the functional activities of the body through regulated breathing, mindful concentration, and gentle movements. It includes balance training and has been shown to improve balance and coordination. Indeed, Tai Chi training has been shown to reduce the likelihood of falls in the elderly. One possible way that Tai Chi training may contribute to the decrease in falls is by decreasing posturo-respiratory synchronization. This interesting speculation has not been previously investigated.

 

In today’s Research News article “Tai Chi training reduced coupling between respiration and postural control.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4695235/

Holmes and colleagues investigate the effect of Tai Chi training on posturo-respiratory synchronization. They recruited healthy males and females over 70 years of age and randomly assigned them to receive either Tai Chi training or education. Tai Chi training consisted of 12 weeks of instructor led group training for one hour, twice a week. The education condition involved health related lectures on the same schedule as the Tai Chi training. Before and after training the elderly were measured for postural sway, respiration and posturo-respiratory synchronization.

 

They found that after training neither group showed a change in postural sway or in respiration. Although the two groups did not differ in posturo-respiratory synchronization before training, after training the Tai Chi had significantly smaller posturo-respiratory synchronization than they did during baseline and in comparison to the education group. Hence, Tai Chi training reduced the contribution of posturo-respiratory synchronization to imbalance in the elderly. This may be one of the mechanisms by which Tai Chi training improves balance and reduces falls in the elderly.

 

Falls become more and more likely with age and the consequences of falls to the elderly can be devastating. So, a practice that can lower the risk of falls is important for the health and well-being of the elderly. Tai Chi is not strenuous, involves slow gentle movements, and is safe, having no appreciable side effects. So, it is well suited as an exercise for an elderly population. In addition, once learned it can be practiced at home or in groups, making it a flexible very low cost solution. Hence, it appears that Tai Chi should be recommended to the elderly to improve balance and reduce falls and thereby improve the health and well-being of the elderly.

 

So, improve balance in the elderly by uncoupling posture and respiration with tai chi.

 

“One of the greatest benefits of Tai Chi for the elderly is that even individuals who have physical limitations can practice this ancient healing art. Because it is comprised of a series of slow, relaxed movements, Tai chi is a non-strenuous activity that will not put added strain on weakened muscles. Tai Chi movements help encourage proper posture and rely on constant gentle movements that force the individual to concentrate and breathe deeply, two important techniques that are often overlooked in the elderly community.” – Delialah Falcon

 

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

Holmes, M. L., Manor, B., Hsieh, W., Hu, K., Lipsitz, L. A., & Li, L. (2016). Tai Chi training reduced coupling between respiration and postural control. Neuroscience Letters, 610, 60–65. http://doi.org/10.1016/j.neulet.2015.10.053

 

 

  • Tai Chi training did not affect average sway speed& magnitude or respiratory rate
  • Yet tai Chi training reduced the impact of respiration on postural sway
  • The effects of Tai Chi on postural control could be optimized system interaction

Abstract

In order to maintain stable upright stance, the postural control system must account for the continuous perturbations to the body’s center-of-mass including those caused by spontaneous respiration. Both aging and disease increase “posturo-respiratory synchronization;” which reflects the degree to which respiration affects postural sway fluctuations over time. Tai Chi training emphasizes the coordination of respiration and bodily movements and may therefore optimize the functional interaction between these two systems. The purpose of the project was to examine the effect of Tai Chi training on the interaction between respiration and postural control in older adults. We hypothesized that Tai Chi training would improve the ability of the postural control system to compensate for respiratory perturbations and thus, reduce posturo-respiratory synchronization. Participants were recruited from supportive housing facilities and randomized to a 12-week Tai Chi intervention (n=28; 86±5yrs) or educational-control program (n=34, 85±6yrs). Standing postural sway and respiration were simultaneously recorded with a force plate and respiratory belt under eyes-open and eyes-closed conditions. Posturo-respiratory synchronization was determined by quantifying the variation of the phase relationship between the dominant oscillatory mode of respiration and corresponding oscillations within postural sway. Groups were similar in age, gender distribution, height, body mass, and intervention compliance. Neither intervention altered average sway speed, sway magnitude or respiratory rate. As compared to the education-control group, however, Tai Chi training reduced posturo-respiratory synchronization when standing with eyes open or closed (p<0.001). Tai Chi training did not affect traditional parameters of standing postural control or respiration, yet reduced the coupling between respiration and postural control. The beneficial effects of Tai Chi training may therefore stem in part from optimization of this multi-system interaction.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4695235/

 

Reduce Falls in the Elderly with Tai Chi

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Reduce Falls in the Elderly with Tai Chi

 

By John M. de Castro, Ph.D.

 

“A growing body of carefully conducted research is building a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age,” – Peter Wayne

 

The process of aging affects every aspect of the physical and cognitive domains. Every system in the body deteriorates including motor function with a decline in strength, flexibility, and balance. Impaired balance is a particular problem as it can lead to falls. In the U.S. one third of people over 65 fall each year and 2.5 million are treated in emergency rooms for injuries produced by falls. About 1% of falls result in deaths making it the leading cause of death due to injury among the elderly.

 

Falls, with or without injury, also carry a heavy quality of life impact. A growing number of older adults, fear falling and, as a result, limit their activities and social engagements. This can result in further physical decline, depression, social isolation, and feelings of helplessness. It is obviously important to discover methods to improve balance and decrease the number of fall in the elderly.

 

Tai Chi training is designed to enhance and regulate the functional activities of the body through regulated breathing, mindful concentration, and gentle movements. It includes balance training and has been shown to improve balance and coordination. Because it is not strenuous, involving slow gentle movements, and is safe, having no appreciable side effects, it is appropriate for an elderly population. So, it would seem that tai chi practice would be well suited to improving balance and coordination in seniors and thereby reduce the likelihood of falls.

 

In today’s Research News article “Systematic review and meta-analysis: Tai Chi for preventing falls in older adults.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5293999/

Huang and colleagues reviewed and summarized the published research findings on the effectiveness of Tai Chi practice in preventing falls in the elderly. They identified 18 research publications describing randomized controlled trials, 16 of which were included in a meta-analysis. The studies included employed Tai Chi practice with individuals over 60 years of age and measured falls.

 

They found that the published research indicated that with Tai Chi training there were more elderly individuals who did not experience any falls at all and of those who did fell less often. These improvements were associated with the frequency of training with the greater the training the greater the benefits. In addition, the style of Tai Chi mattered with the Yang style being superior to the Sun style in preventing falls. The Yang style Tai Chi is characterized by big and open movements and is the most popular form of tai chi studied today. Sun Style has movements that are continuous, slow, even and with agile steps, a higher stance, and less kicking and punching. So, it would appear that the large and open movements of the Yang style are important in improving balance and thereby making falls less likely.

 

These are important findings. Falls become more and more likely with age and the consequences of falls to the elderly can be devastating. So, a practice that can lower the risk of falls is important for the health and well-being of the elderly. Tai Chi is not strenuous, involves slow gentle movements, and is safe, having no appreciable side effects. So, it is well suited as an exercise for an elderly population. In addition, once learned it can be practiced at home or in groups, making it a flexible very low cost solution. Hence, it appears that Tai Chi should be recommended to the elderly to improve balance and reduce falls and thereby improve the health and well-being of the elderly.

 

So, reduce falls in the elderly with tai chi.

 

“Treatment of injuries, due to falls, is one of the most expensive health conditions. Evidence has shown tai chi being one of the two effective exercises to prevent falls.” – Paul Lam

 

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

Huang, Z.-G., Feng, Y.-H., Li, Y.-H., & Lv, C.-S. (2017). Systematic review and meta-analysis: Tai Chi for preventing falls in older adults. BMJ Open, 7(2), e013661. http://doi.org/10.1136/bmjopen-2016-013661

 

Abstract

Objective

It remains unclear whether Tai Chi is effective for preventing falls in older adults. We undertook this systematic review to evaluate the preventive effect of Tai Chi by updating the latest trial evidence.

Design

Systematic review and meta-analysis.

Methods

The Cochrane Library, MEDLINE and EMBASE were searched up to February 2016 to identify randomised trials evaluating Tai Chi for preventing falls in older adults. We evaluated the risk of bias of included trials using the Cochrane Collaboration’s tool. Results were combined using random effects meta-analysis.

Outcome measures

Number of fallers and rate of falls.

Results

18 trials with 3824 participants were included. The Tai Chi group was associated with significantly lower chance of falling at least once (risk ratio (RR) 0.80, 95% CI 0.72 to 0.88) and rate of falls (incidence rate ratio (IRR) 0.69, 95% CI 0.60 to 0.80) than the control group. Subgroup analyses suggested that the preventive effect was likely to increase with exercise frequency (number of fallers: p=0.001; rate of falls: p=0.007) and Yang style Tai Chi was likely to be more effective than Sun style Tai Chi (number of fallers: p=0.01; rate of falls: p=0.001). The results might be influenced by publication bias as the funnel plots showed asymmetry. Sensitivity analyses by sample size, risk of bias and comorbidity showed no major influence on the primary results.

Conclusions

Tai Chi is effective for preventing falls in older adults. The preventive effect is likely to increase with exercise frequency and Yang style Tai Chi seems to be more effective than Sun style Tai Chi.

Strengths and limitations of this study:

  • This study is, to date, the most comprehensive systematic review evaluating Tai Chi for preventing falls in older adults. A number of recently published trials were included, which improved the precision of the estimated effects and enabled us to investigate various influential factors such as Tai Chi style and frequency.
  • Our confidence in the findings is further increased by significant dose–response effect, stable sensitivity analyses and stable analyses by adjusting for publication bias.
  • The findings are likely to be influenced due to the bias in some original trials.
  • The estimated preventive effect of Tai Chi may be overestimated due to publication bias.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5293999/

Promote Healthy Aging with Mindfulness

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Promote Healthy Aging with Mindfulness

 

By John M. de Castro, Ph.D.

 

“the Buddha – surely the archetypal meditator – is reputed to have lived to 80, which must have been an exceptionally ripe old age in 5th century BCE India. And according to Buddhist scriptures, even after 80 years in this realm of existence, in the end it wasn’t old age that finished him off but food poisoning.” – James Kingsland

 

Human life is one of constant change. We revel in our increases in physical and mental capacities during development, but regret their decline during aging. The aging process involves a systematic progressive decline in every system in the body, the brain included. This includes our mental abilities which decline with age including impairments in memory, attention, and problem solving ability. It is inevitable and cannot be avoided. Using modern neuroimaging techniques, scientists have been able to view the changes that occur in the nervous system with aging. In addition, they have been able to investigate various techniques that might slow the process of neurodegeneration that accompanies normal aging. They’ve found that mindfulness practices reduce the deterioration of the brain that occurs with aging restraining the loss of neural tissue. Indeed, the brains of practitioners of meditation and yoga have been found to degenerate less with aging than non-practitioners.

 

Mindfulness also appears to be effective for an array of physical and psychological issues. It appears to strengthen the immune system and reduce inflammation. It has also been shown to be beneficial in slowing or delaying physical and mental decline with aging. and improve cognitive processes. Since the global population of the elderly is increasing at unprecedented rates, it is imperative to investigate methods to slow physical and mental aging and mitigate its effects. In today’s Research News article “Mindfulness Training for Healthy Aging: Impact on Attention, Well-Being, and Inflammation.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5289973/

Fountain-Zaragoza and Prakash review and summarize the published research literature of the effects of mindfulness training on attention, wellbeing, and the inflammatory response in the elderly.

 

They report that the research builds a strong case that mindfulness training reduces the loss of attentional abilities with aging. Mindfulness training was also reported to prevent or lessen age related deterioration of the nervous system which help to maintain cognitive abilities with aging. The benefits of mindfulness training, however, go beyond the cognitive sphere to emotions. The literature is clear that mindfulness training reduces emotional distress and improves emotion regulation, results in increased social support, and promotes psychological wellbeing in the elderly. In addition, the published research indicates that mindfulness training reduces the inflammatory response, a key component of chronic disease. This suggests that mindfulness training also improves physical health and wellbeing. So, the literature indicates that mindfulness training in the elderly supports healthy aging and prevents or reduces the cognitive, emotional, psychological and physical declines that occur with aging and does so by reducing the deterioration of the brain that accompanies aging.

 

It is remarkable that something as simple as mindfulness training could have such widespread and profound benefits supporting healthy aging. Based upon this research it would appear reasonable to suggest that mindfulness training be highly encouraged for the aging population and perhaps included in standard treatment programs for the elderly. Personal care and nursing homes might be well served to include mindfulness training in their services.

 

So, promote healthy aging with mindfulness.

 

“While we might expect our bodies and brains to follow a shared trajectory of development and degeneration over time, by actively practicing strategies such as meditation, we might actually preserve and protect our physical body and brain structure to extend our golden years and shine even more brightly in old age.” – Sonima.com

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

Fountain-Zaragoza, S., & Prakash, R. S. (2017). Mindfulness Training for Healthy Aging: Impact on Attention, Well-Being, and Inflammation. Frontiers in Aging Neuroscience, 9, 11. http://doi.org/10.3389/fnagi.2017.00011

 

Abstract

The growing interest in mindfulness interventions for use in aging samples has been met with promising evidence of cognitive, emotional, and physiological benefits. The purpose of this review is to provide an overview of the impact of mindfulness training on three areas of functioning in older adults: behavioral and neural correlates of attentional performance, psychological well-being, and systemic inflammation. We have previously proposed that mindfulness training is uniquely suited as a rehabilitative tool for conferring both cognitive and emotional benefits for older adults. Specifically, mindfulness training’s promotion of focused attention may mitigate the decline of attentional control abilities across late development and allow older adults to capitalize on their preserved emotion regulation abilities. Existing evidence points to some improvements in facets of attentional control in older adults, although some studies have shown no benefits in performance. Further, there is evidence of enhancements in both psychological and physical aspects of well-being, and accompanying improvements in systemic inflammation, following mindfulness training. The scientific investigation of mindfulness training is still relatively nascent, with only a limited number of studies, particularly randomized controlled trials utilizing active comparison conditions. It will be important for future research to incorporate placebo-controlled comparison groups to clearly establish the causal role of mindfulness practices in promoting holistic health in older adults.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5289973/

 

Strengthen the Brain to Prevent Aging Cognitive Decline with Tai Chi

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Strengthen the Brain to Prevent Aging Cognitive Decline with Tai Chi

 

By John M. de Castro, Ph.D.

 

“Another great benefit of Tai Chi is that it’s accessible to people of all ages and fitness abilities. It’s the focus on the subtle movements that exercise the brain and boost cognitive abilities.” – Karl Romain

 

Human life is one of constant change. We revel in our increases in physical and mental capacities during development, but regret their decreases during aging. The aging process involves a systematic progressive decline in every system in the body, the brain included. This includes our mental abilities which decline with age including impairments in memory, attention, and problem solving ability. It is inevitable and cannot be avoided. Using modern neuroimaging techniques, scientists have been able to view the changes that occur in the nervous system with aging. In addition, they have been able to investigate various techniques that might slow the process of neurodegeneration that accompanies normal aging. They’ve found that mindfulness practices reduce the deterioration of the brain that occurs with aging restraining the loss of neural tissue. Indeed, the brains of practitioners of meditation and yoga have been found to degenerate less with aging than non-practitioners.

 

Hence, there is some hope for age related cognitive decline, as there is evidence that it can be slowed. There are some indications that physical and mental exercise can reduce the rate of cognitive decline and lower the chances of dementia. For example, contemplative practices such as meditation, yoga, and Tai Chi and Qigong have all been shown to be beneficial in slowing or delaying physical and mental decline with aging. Mindfulness practices have been shown to improve cognitive processes while gentle mindful exercises such as Tai Chi and Qigong have been shown to slow age related cognitive decline. Although the mindful movement practice of Tai Chi has been shown to slow cognitive decline, it is not known what neural systems are involved.

 

In today’s Research News article “Tai Chi Chuan and Baduanjin practice modulates functional connectivity of the cognitive control network in older adults.” See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5294576/

Tao and colleagues study the effects of the mindful movement practices of Tai Chi and Baduanjin, a simplified version of Tai Chi, on neural systems and cognitive processes. They recruited older adults (50-70 years of age) and assigned them to 12 weeks of Tai Chi practice, Baduanjin practice, or health education. Before and after training, they were subjected to functional Magnetic Resonance Imaging (f-MRI) scanning of their brains and were measured for mental control.

 

They found that after the practice period, both the Tai Chi and Baduanjin practice groups had significantly superior mental control than the control group. Thus, the mindful movement groups were better able to comprehend and maintain task demands over a period of time. In addition, they found that Tai Chi group showed a significant decrease in functional connectivity between the dorsolateral prefrontal cortex and the left superior frontal gyrus and anterior cingulate cortex; and the Baduanjin group showed a significant decrease in functional connectivity between the dorsolateral prefrontal cortex and the left putamen and insula. Hence, the mindful movement practices altered the brain in the areas responsible for high level cognitive processes while improving cognitive control. The association between the neural and mental changes was reflected in the fact that the greater the change in functional connectivity between the dorsolateral prefrontal cortex and the putamen, the greater the change in mental control.

 

These results are interesting and in line with prior findings that mindfulness practices alter the nervous system in regions responsible for higher mental processes. They demonstrate that mindful movement practices also do this and at the same time improve the individual’s ability to comprehend and maintain task demands over a period of time, mental control. These practices produce these changes in older individuals. This suggests that Tai Chi may be an effective practice to restrain cognitive decline in aging individual.

 

So, strengthen the brain to prevent aging cognitive decline with Tai Chi.

 

“elderly people practising Tai Chi – an ancient Chinese form of slow, meditative exercise – just three times a week can boost brain volume and improve memory and thinking.” – The Telegraph

 

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

Tao, J., Chen, X., Egorova, N., Liu, J., Xue, X., Wang, Q., … Kong, J. (2017). Tai Chi Chuan and Baduanjin practice modulates functional connectivity of the cognitive control network in older adults. Scientific Reports, 7, 41581. http://doi.org/10.1038/srep41581

 

Abstract

Cognitive impairment is one of the most common problem saffecting older adults. In this study, we investigated whether Tai Chi Chuan and Baduanjin practice can modulate mental control functionand the resting state functional connectivity (rsFC) of the cognitive control network in older adults. Participants in the two exercise groups practiced either Tai Chi Chuan or Baduanjin for 12 weeks, and those in the control group received basic health education. Memory tests and fMRI scans were conducted at baseline and at the end of the study. Seed-based (bilateral dorsolateral prefrontal cortex, DLPFC) rsFC analysis was performed. We found that compared to the controls, 1) both Tai Chi Chuan and Baduanjin groups demonstrated significant improvements in mental control function; 2) the Tai Chi Chuan group showed a significant decrease in rsFC between the DLPFC and the left superior frontal gyrus (SFG) and anterior cingulate cortex; and 3) the Baduanjin group showed a significant decrease in rsFC between the DLPFC and the left putamen and insula. Mental control improvement was negatively associated with rsFC DLPFC-putamen changes across all subjects. These findings demonstrate the potential of Tai Chi Chuan and Baduanjin exercises in preventing cognitive decline.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5294576/

 

Live Longer with Yoga and Meditation

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Live Longer with Yoga and Meditation

 

By John M. de Castro, Ph.D.

 

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

 

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

 

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

 

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

 

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

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

 

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

 

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

 

So, Live Longer with Yoga and Meditation.

 

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

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

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

 

Abstract

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

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

 

Improve the Aging Brain’s Cognition with Mindfulness

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Improve the Aging Brain’s Cognition with Mindfulness

 

By John M. de Castro, Ph.D.

 

“there is a small but growing body of evidence that regular meditation really can slow ageing – at least at the cellular level.” – James Kingsland

 

Human life is one of constant change. We revel in our increases in physical and mental capacities during development, but regret their decreases during aging. The aging process involves a systematic progressive decline in every system in the body, the brain included. This includes our mental abilities which decline with age including impairments in memory, attention, problem solving ability, and emotion regulation. It is inevitable and cannot be avoided. There is some hope for these age-related declines, however, as there is evidence that they can be slowed. There are some indications that physical and mental exercise can reduce the rate of cognitive decline and lower the chances of dementia. For example, contemplative practices such as meditation, yoga, and tai chi or qigong have all been shown to be beneficial in slowing or delaying physical and mental decline with aging.

 

Using modern neuroimaging techniques, scientists have been able to view the changes that occur in the nervous system with aging. In addition, they have been able to investigate various techniques that might slow the process of neurodegeneration that accompanies normal aging. They’ve found that mindfulness practices reduce the deterioration of the brain that occurs with aging restraining the loss of neural tissue. Indeed, the brains of mindfulness practitioners have been found to degenerate less with aging than non-practitioners.

 

Since the global population of the elderly is increasing at unprecedented rates, it is imperative to investigate methods to slow physical and mental aging and mitigate its effects. In today’s Research News article “Mindful Aging: The Effects of Regular Brief Mindfulness Practice on Electrophysiological Markers of Cognitive and Affective Processing in Older Adults.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241348/

Malinowski and colleagues recruited individuals between the ages of 55 and 75 years and randomly assigned them to either receive mindfulness training or to an active brain training. Mindfulness training consisted of breath following meditation practice. The brain training condition involved performing mental arithmetic problems that required effortful cognitive processing. Both mindfulness and braining training groups practiced for 10 minutes, 5 days per week, for eight weeks. Before and after training participants were measured for mindfulness, self-efficacy, and mental well-being and were assessed for cognitive and emotion regulation abilities by performance of an eStroop task while their brains’ electrical responses, Electroencephalogram (EEG), were recorded. In the eStroop task the participants viewed a computer screen where one to four words were presented simultaneously. The participants were asked to simply press one of four keys to indicate the number of words presented. There were four conditions; emotionally positive words (love), emotionally negative words (sad), emotionally neutral words (box), and incongruent words. In the incongruent condition the words, one, two, three, or four were presented, with the number of words different from the meaning of the words, e.g. the word three presented two times.

 

They found that from pre-test to post-test the mindfulness training, but not the brain training group increased in mindfulness and increased their response speed (reaction time) in the eStroop task under all conditions. So, the breath meditation increased mindfulness and made for quicker reactions in the cognitive task. The N2 negative going neural response occurring 0.27 to 0.34 seconds after the presentation of the words, was significantly stronger in the mindfulness than the brain training group. The electrical response was measured over the frontal central cortex, components of the network regulating attention. This result suggests that mindfulness training improves the brains ability to regulate attention.

 

This study is particularly strong because the control condition was active and required similar commitment of time and energy and belief that the treatment would produce improvements. As a result, the conclusions from the study are very clear. The results suggest that mindfulness training produces improved attentional ability resulting from improved neural responses. These effects were produced in an older group of participants. This suggests that mindfulness training may reduce the cognitive-attentional decline that normally occurs with aging.

 

This is an exciting proposition, that mindfulness training may improve our ability to cognitively age healthily. As the population continues to live longer and the number of older and elderly individuals increases, the problem of cognitive decline will place an increasing burden on caregivers and stress the healthcare system. So, being able to delay and reduce this decline could have profound effects on individuals and society. Hence, promoting mindfulness training for the elderly could reap substantial benefits for the elderly and the system that supports them in their declining years..

 

So, improve the aging brain’s cognition with mindfulness.

 

“Our modern assumptions, ideas, beliefs, and cultural narratives about growing old are too small for us to inhabit. Our thinking about aging is often hijacked by fear, negativity, and ageism. The authentic experience of aging is a source wonder, curiosity, and fascination. Mindful aging is a skillful means to embrace the process of growing older in order to cultivate a deeper understanding and appreciation of the natural flow of all life.” – Brian Alger

 

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

Malinowski, P., Moore, A. W., Mead, B. R., & Gruber, T. (2017). Mindful Aging: The Effects of Regular Brief Mindfulness Practice on Electrophysiological Markers of Cognitive and Affective Processing in Older Adults. Mindfulness, 8(1), 78–94. http://doi.org/10.1007/s12671-015-0482-8

 

Abstract

There is growing interest in the potential benefits of mindfulness meditation practices in terms of counteracting some of the cognitive effects associated with aging. Pursuing this question, the aim of the present study was to investigate the influence of mindfulness training on executive control and emotion regulation in older adults, by means of studying behavioral and electrophysiological changes. Participants, 55 to 75 years of age, were randomly allocated to an 8-week mindful breath awareness training group or an active control group engaging in brain training exercises. Before and after the training period, participants completed an emotional-counting Stroop task, designed to measure attentional control and emotion regulation processes. Concurrently, their brain activity was measured by means of 64-channel electroencephalography. The results show that engaging in just over 10 min of mindfulness practice five times per week resulted in significant improvements in behavioral (response latency) and electrophysiological (N2 event-related potential) measures related to general task performance. Analyses of the underlying cortical sources (Variable Resolution Electromagnetic Tomography, VARETA) indicate that this N2-related effect is primarily associated with changes in the right angular gyrus and other areas of the dorsal attention network. However, the study did not find the expected specific improvements in executive control and emotion regulation, which may be due to the training instructions or the relative brevity of the intervention. Overall, the results indicate that engaging in mindfulness meditation training improves the maintenance of goal-directed visuospatial attention and may be a useful strategy for counteracting cognitive decline associated with aging.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241348/

 

 

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

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

 

By John M. de Castro, Ph.D.

 

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

 

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

 

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

 

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

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

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

 

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

 

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

 

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

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

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

 

Abstract

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

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

Improve Social and Physical Conditions in the Isolated Elderly with Tai Chi

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Improve Social and Physical Conditions in the Isolated Elderly with Tai Chi

 

By John M. de Castro, Ph.D.

 

“A growing body of carefully conducted research is building a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age,” – Peter M. Wayne

 

We all want to live longer. We celebrate the increasing longevity of the population. But, aging is a mixed blessing. The aging process involves a systematic progressive decline in every system in the body, the brain included. It cannot be avoided. Our mental abilities may also decline with age including impairments in memory, attention, and problem solving ability. These are called age related cognitive decline. In addition, many elderly experience withdrawal and isolation from social interactions. There is some hope as there is evidence that the cognitive declines can be slowed. For example, a healthy diet and a regular program of exercise can slow the physical decline of the body with aging. Also, contemplative practices such as meditation, yoga, and tai chi or qigong have all been shown to be beneficial in slowing or delaying physical and mental decline with aging.

 

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 regulated breathing, mindful concentration, and gentle movements. Only recently though have the effects of Tai Chi practice been scrutinized with empirical research. But, it has been found to be 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.

 

Because Tai Chi is not strenuous, involving slow gentle movements, and is safe, having no appreciable side effects, it is appropriate for all ages including the elderly and for individuals with illnesses that limit their activities or range of motion. Tai Chi has been shown to help the elderly improve attention, balance, reducing falls, arthritis, cognitive function, memory, and reduce age related deterioration of the brain. The research, however, has studied socially active elderly. Unfortunately, many elderly individuals are socially isolated and do not often interact with others. These have been called the “hidden elderly.” It is not known if Tai Chi practice can be implemented and be effective with these socially isolated elderly individuals.

 

In today’s Research News article “Effects of tai chi qigong on psychosocial well-being among hidden elderly, using elderly neighborhood volunteer approach: a pilot randomized controlled trial.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5221552/

Chan and colleagues recruited elderly (66 to 103, mean 77, years of age) who were socially isolated and did not engage in any social activities. They were randomly assigned to receive either treatment as usual (control group), including social worker visits and reminders of available services, or Tai Chi practice for 60 minutes, twice a week, for 3 months and they were encouraged to continue practice at home. They were measured before and after the 3-month practice period and again 3 months later for social support, loneliness, mental health, self-esteem, and quality of life.

 

They found that Tai Chi practice produced a significant reduction in loneliness, significant increase in total satisfaction with social support, and physical quality of life with large effect sizes that were maintained for 3 months after the end of the intervention. In addition, the participants stated that they enjoyed the Tai Chi practice and 82% planned to continue. Importantly, there were no adverse effects recorded from engaging in the practice. Hence Tai Chi practice was successfully implemented with the “hidden elderly” and was found to be a safe and effective practice to improve their social and physical conditions.

 

It should be noted that this was a small group pilot study which did not contain a control group. Hence, conclusions must be tempered. The study, however, does provide evidence that implementation of Tai Chi practice with the “hidden elderly” is feasible and provides a strong rationale to perform a large randomized controlled clinical trial with active control conditions. Regardless, it appears that Tai Chi practice may improve the social and physical conditions in the isolated elderly.

 

“The benefits of Tai Chi for seniors are incredible. If you are looking for a low-impact, relaxing form of exercise that only requires about 20 minutes a day and rewards your efforts, Tai Chi is for you.“ – Ryan Malone

 

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

Chan, A. W., Yu, D. S., & Choi, K. (2017). Effects of tai chi qigong on psychosocial well-being among hidden elderly, using elderly neighborhood volunteer approach: a pilot randomized controlled trial. Clinical Interventions in Aging, 12, 85–96. http://doi.org/10.2147/CIA.S124604

 

Abstract

Purpose

To test the feasibility and preliminary effectiveness of a tai chi qigong program with the assistance of elderly neighborhood volunteers in strengthening social networks and enhancing the psychosocial well-being of hidden elderly.

Patients and methods

“Hidden elderly” is a term used to describe older adults who are socially isolated and refuse social participation. This pilot randomized controlled trial recruited 48 older adults aged 60 or above who did not engage in any social activity. They were randomized into tai chi qigong (n=24) and standard care control (n=24) groups. The former group underwent a three-month program of two 60-minute sessions each week, with the socially active volunteers paired up with them during practice. Standard care included regular home visits by social workers. Primary outcomes were assessed by means of the Lubben social network and De Jong Gieveld loneliness scales, and by a revised social support questionnaire. Secondary outcomes were covered by a mental health inventory and the Rosenberg self-esteem scale, and quality of life by using the 12-Item Short Form Health Survey. Data was collected at baseline, and at three and six months thereafter.

Results

The generalized estimating equations model revealed general improvement in outcomes among participants on the tai chi qigong program. In particular, participants reported a significantly greater improvement on the loneliness scale (B=−1.32, 95% confidence interval [CI] −2.54 to −0.11, P=0.033) and the satisfaction component of the social support questionnaire (B=3.43, 95% CI 0.10–6.76, P=0.044) than the control group.

Conclusion

The pilot study confirmed that tai chi qigong with elderly neighborhood volunteers is a safe and feasible social intervention for hidden elderly. Its potential benefits in improving social and psychological health suggest the need for a full-scale randomized controlled trial to reveal its empirical effects.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5221552/