Improve Attention in the Elderly with Tai Chi

July 30, 2016 psyjdc 16 Comments

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

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. This occurs to everyone as they age, but to varying degrees. Some deteriorate into a dementia, while others maintain high levels of cognitive capacity into very advanced ages. One of the key deficits that develops with age is in attention. It becomes easier to get distracted and harder to focus. This is, to some extent, responsible for some of the memory loss as the elderly person is not paying close enough attention to what’s going on to store and consolidate memories about it.

There is some hope for those who are prone to deterioration as there is evidence that these 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 is an ancient eastern practices involving slow mindful movements. It is a gentle exercise and a contemplative practice that improves mindfulness. Mindfulness practices have been shown to improve cognitive processes while Tai Chi practice has been shown to slow age related cognitive decline. It would seem reasonable to hypothesize that Tai Chi practice might decrease age related cognitive decline including deficits in attention.

In today’s Research News article “The mental-attention Tai Chi effect with older adults.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1282515381772385/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4886430/

Kim and colleagues recruited individuals between 50 and 80+ years of age and separated them into two groups, Chinese and non-Chinese (English speakers) samples. They had both samples practice Tai Chi twice a week for 16 weeks for 1 to 1 ½ hours per session. The participants were measured both before and after the 16 weeks of practice with three attentional tasks and a measure of fluid intelligence.

They found that the effects of Tai Chi practice were different for the two groups. The Chinese sample had significant improvements in attentional capacity and attentional inhibition and also in fluid intelligence, while both groups showed improvements in attentional balance. The differences in the effects of Tai Chi practice might have been due to a number of differences between the groups. The Chinese group was significantly younger, less well educated, had lower incomes, and had more prior practice with Tai Chi than the non-Chinese sample. The results were not correlated with age so it is unlikely that this is the explanation for the differences but the results were significantly correlated with education, income, and experience with Tai Chi. So, these group differences may have been responsible for the differential effects.

The authors interpret the differences as due to motivational differences, where the Chinese sample were more motivated to practice Tai Chi as it is common in China. The two groups did not differ in attendance to Tai Chi practice, however, indicating that they may have been equivalently motivated. It is also possible that the Chinese participants through their culture had a stronger belief that Tai Chi is effective and thus had greater expectations that Tai Chi would improve attention. There is no way to assess which of the possible explanations might be true. That will require further research.

Mindfulness practices, in general, have been shown to improve attention and decrease cognitive decline in the elderly. So, the fact that Tai Chi, a mindfulness practice increases attention and fluid intelligence is not surprising. Since, Tai Chi practice is a gentle practice with no significant negative side effects, that appears to have both physical and psychological benefits, and can be implemented at a very low cost, it would appear to be an ideal practice for the elderly to slow physical and cognitive decline.

So, practice Tai Chi to slow age related declines in attention and fluid intelligence.

“Tai Chi goes to the root system of the majority of health and wellness issues by unwinding the muscular tissues and mind, aligning the spine posture and stabilizing the energy devices that run via the body, giving them with life energy.”

CMCS – Center for Mindfulness and Contemplative Studies

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

Study Summary

Kim, T. H. M., Pascual-Leone, J., Johnson, J., & Tamim, H. (2016). The mental-attention Tai Chi effect with older adults. BMC Psychology, 4, 29. http://doi.org/10.1186/s40359-016-0137-0

Abstract

Background: Tai Chi practice has some fitness, wellness, and general cognitive effects in older adults. However, benefits of Tai Chi on specific mental-attentional executive processes have not been investigated previously. We studied older Canadian adults of Chinese and non-Chinese origin and from low socioeconomic areas.

Methods: Sixty-four adults (51–87 years old) took part in a 16-week Tai Chi program. There were two groups: Chinese-background (n = 35) and Non-Chinese-background (n = 29). They received four mental-attention executive tasks before and after the 16-week period. These tasks measured visuospatial reasoning, mental-attentional activation (working memory), attentional inhibition, and balance between these attention factors (field-dependence-independence).

Results: Chinese participants showed significant gain on Figural Intersections Task (mental-attentional capacity), Antisaccade (attentional inhibition), and Matrix Reasoning (fluid intelligence measure). Both groups evidenced gain on the Water Level Task (attentional balance).

Conclusions: These gains suggest that Tai Chi can improve mental-attentional vigilance and executive control, when practitioners are sufficiently motivated to pursue this practice, and apply themselves (as our Chinese participants seem to have done). We found that Tai Chi enhanced mental attentional executives in the Chinese sample. The largely negative results with Non-Chinese participants might be explained by less strong motivation and by the relatively short Tai Chi practice period, which contrasts with the prior familiarity with Tai Chi of the Chinese participants.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4886430/

Reduce Falls in the Elderly with Tai Chi

July 6, 2016 psyjdc 4 Comments

By John M. de Castro, Ph.D.

“Tai Chi is a sophisticated form of whole body Neuromuscular/skeletal movement re-education. With good use, the body moves easily – with balance and coordination; both mental and physical. Initially developed as a martial art, it has now become more widely practiced as an exercise for health and well-being. Its use of natural rotational, as well as linear movements, have placed this well above other falls training methods.” – Mark Peters

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 investigate 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 “Implementing an Evidence-Based Fall Prevention Program in an Outpatient Clinical Setting.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1265719523451971/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4707656/

Li and colleagues recruited a large group (379) of seniors (> 65 years of age) who were deemed at risk for falls by their primary care physicians. They delivered a tai chi program that was designed to optimize balance for two one-hour sessions per week for 24 weeks. During the 24 weeks of the program 119 participants reported 261 falls. There was a significant reduction in the number of falls over the 6-month course of the program. For the month prior to the training the participants reported 0.5 falls per month while that number fell to 0.13 during the program. By the end of the program the fall rate declined to 0.05 per month.

Hence, they found clear evidence that tai chi practice reduces the incidence of falls in an at-risk population of elderly. These are excellent and important findings. It should be kept in mind, however, that the study did not include a control comparison condition. So, the results could be due to subject expectancy (placebo) effects. But, with this caveat, the results are very encouraging.

The marked reduction in falls suggests that seniors who practice tai chi will be a substantially less risk of injury from falling. This should not only improve health but also relieve a degree of the fear of falling. This should improve the quality of life and reduce consequent psychological problems. Hence, the practice should be of great benefit to the elderly. In addition, the safe and gentle exercise nature of tai chi practice make it well suited to the elderly. It can also be delivered very inexpensively as it can be taught in large groups and after training practiced at home or in a group without an instructor.

So, reduce falls in the elderly with tai chi.

“problems arise as the elderly become increasing frail, their senses and muscles degrade, and their ability to react to a slip is delayed enough that they can’t stop themselves from falling. Understanding the process helps inform the treatments . . . traditional interventions such as exercise and new glasses are effective. The Chinese martial art of tai chi is considered particularly helpful in improving balance and reducing falls.“ – Thurmon Lockhart

CMCS – Center for Mindfulness and Contemplative Studies

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

Study Summary

Li, F., Harmer, P., Stock, R., Fitzgerald, K., Stevens, J., Gladieux, M., … Voit, J. (2013). Implementing an Evidence-Based Fall Prevention Program in an Outpatient Clinical Setting. Journal of the American Geriatrics Society, 61(12), 2142–2149. http://doi.org/10.1111/jgs.12509

Abstract

Objectives: Few evidence-based fall prevention programs have been evaluated for adoption in clinical settings. This study investigated the dissemination potential of a Tai Ji Quan-based program, previously shown efficacious for reducing risk of falls in older adults, through outpatient clinical settings.

Design: A single-group pre-post design in which participants attended a twice weekly Tai Ji Quan training program for 24 weeks.

Setting: Communities in Lane County, Oregon.

Participants: Referral patients (N = 379) aged 65 and older living independently.

Measurements: Using the RE-AIM framework, the primary outcome was the proportion of participating healthcare providers who made referrals. Secondary outcomes were the proportion of referred patients agreeing to participate and enrolling in the program, and measures of program implementation, maintenance, and effectiveness (on measures of falls, balance, gait, physical performance, and balance efficacy).

Results: Of the 252 providers invited to participate, 157 made referrals (62% adoption rate). Of 564 patients referred, 379 (67% reach) enrolled in the program, which was successfully implemented in senior/community centers with good fidelity. Of the total number of participants, 283 completed the program (75% retention) and 212 of these attended ≥75% of the total (48) sessions. Participants reported a reduction in falls with an incidence rate of 0.13 falls per person-month and showed significant improvement from baseline in all outcome measures. A 3-month post-intervention follow-up indicated encouraging levels of program maintenance among providers, patients, and community centers.

Conclusion: A protocol to refer patients at increased risk of falling to a Tai Ji Quan-based program was successfully implemented among healthcare providers. The evidence-based program appears readily scalable and exportable with potential for substantial clinical and public health impact.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4707656/

Meditation Improves Longevity by Producing a Healthier Relationship with Existence

June 27, 2016April 28, 2022 psyjdc Leave a comment

By John M. de Castro, Ph.D.

“Theories differ as to how meditation might boost telomeres and telomerase, but most likely it reduces stress. The practice involves slow, regular breathing, which may relax us physically by calming the fight-or-flight response. It probably has a psychological stress-busting effect too. Being able to step back from negative or stressful thoughts may allow us to realize that these are not necessarily accurate reflections of reality but passing, ephemeral events. It also helps us to appreciate the present instead of continually worrying about the past or planning for the future.” – Jo Marchant

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 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. This predicts that long-term meditators will have longer telomeres than non-meditators of comparable ages.

In today’s Research News article “Zen meditation, Length of Telomeres, and the Role of Experiential Avoidance and Compassion.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1259746207382636/?type=3&theater

or below.

Alda and colleagues investigated this idea and extended it by looking at what psychological changes might be produced by meditation that act to protect the telomere. They recruited long-term meditators (at least 10 years of continuous practice) and a group of age, gender, and life-style matched control participants. They were assessed for telomere length, mindfulness, health, psychiatric issues, experiential avoidance, self-compassion, anxiety and depression.

They found that the expert meditators had nearly 10% longer telomeres than the comparison group. The expert meditators also had significantly higher mindfulness, resilience, satisfaction with life, subjective happiness, self-compassion, humanity, and lower experiential avoidance, anxiety, and depression. Using a sophisticated statistical technique (Stepwise multiple regression) they found that telomere length was longer with younger age, lower experiential avoidance (avoiding emotions and the present moment), and higher humanity (seeing one’s failures as due to their humanity).

These are interesting and important findings. They replicate the previous findings that meditation practice is associated with longer telomeres. This suggests that meditation may increase healthfulness and longevity. They also suggest that the important effects of meditation for increasing telomere length are increasing emotion regulation, focus on the present moment, and understanding one’s human fallibility. In other words, it appears that meditation helps the individual have a healthier relationship with their lives and existence and this improves the biological markers of health and longevity.

It should be kept in mind that these results are correlational, only documenting associations. They do not demonstrate that meditation caused the differences in telomeres. But, previous research has manipulated the amount of meditation and found that it did indeed produce longer telomeres. It is reasonable to conclude that the relationships seen by Alda and colleagues are reflective of this causal process.

So, meditate to improve longevity by producing a healthier relationship with existence.

“We already know that psychosocial interventions like mindfulness meditation will help you feel better mentally, but now for the first time, we have evidence that they can also influence key aspects of your biology,” – Linda Carlson

CMCS – Center for Mindfulness and Contemplative Studies

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

Study Summary

Alda M, Puebla-Guedea M, Rodero B, Demarzo M, Montero-Marin J, Roca M, Garcia-Campayo J. Zen meditation, Length of Telomeres, and the Role of Experiential Avoidance and Compassion. Mindfulness (N Y). 2016;7:651-659. Epub 2016 Feb 22.

Abstract

Mindfulness refers to an awareness that emerges by intentionally focusing on the present experience in a nonjudgmental or evaluative manner. Evidence regarding its efficacy has been increasing exponentially, and recent research suggests that the practice of meditation is associated with longer leukocyte telomere length. However, the psychological mechanisms underlying this potential relationship are unknown. We examined the telomere lengths of a group of 20 Zen meditation experts and another 20 healthy matched comparison participants who had not previously meditated. We also measured multiple psychological variables related to meditation practice. Genomic DNA was extracted for telomere measurement using a Life Length proprietary program. High-throughput quantitative fluorescence in situ hybridization (HT-Q-FISH) was used to measure the telomere length distribution and the median telomere length (MTL). The meditators group had a longer MTL (p = 0.005) and a lower percentage of short telomeres in individual cells (p = 0.007) than those in the comparison group. To determine which of the psychological variables contributed more to telomere maintenance, two regression analyses were conducted. In the first model, which applied to the MTL, the following three factors were significant: age, absence of experiential avoidance, and Common Humanity subscale of the Self Compassion Scale. Similarly, in the model that examined the percentage of short telomeres, the same factors were significant: age, absence of experiential avoidance, and Common Humanity subscale of the Self Compassion Scale. Although limited by a small sample size, these results suggest that the absence of experiential avoidance of negative emotions and thoughts is integral to the connection between meditation and telomeres.

Improve Dementia Patients and Their Caregivers with Mindfulness

June 9, 2016June 9, 2016 psyjdc Leave a comment

By John M. de Castro, Ph.D.

“One of the major difficulties that individuals with dementia and their family members encounter is that there is a need for new ways of communicating due to the memory loss and other changes in thinking and abilities. The practice of mindfulness places both participants in the present and focuses on positive features of the interaction, allowing for a type of connection that may substitute for the more complex ways of communicating in the past.” – Sandra Weintraub

Dementia is a progressive loss of mental function produced by degenerative diseases of the brain. Dementia patients require caregiving particularly in the later stages of the disease. Alzheimer’s disease is the most common type of dementia and accounts for 50 to 70 percent of dementia cases. Other types of dementia include vascular dementia, mixed dementia, dementia with Lewy bodies and frontotemporal dementia. For Alzheimer’s disease alone, there are an estimated 10 million caregivers providing 9 billion hours of care at a value of over $100 Billion dollars.

Caregiving for dementia patients is a daunting and all too frequent task. It is an intense experience that can go on for four to eight years with increasing responsibilities as the loved one deteriorates. In the last year, 59% of the caregivers report that they are effectively on duty 24/7. Over time dementia will lead to loss of memory, loss of reasoning and judgment, personality and behavioral changes, physical decline, and death. The memory and personality changes in the patient may take away all those characteristics that make the loved one identifiable, unique, and endearing, producing psychological stress in the caregiver. The feelings of hopelessness can be overwhelming regarding the future of a patient with an irreversible terminal degenerative illness. In addition, caregivers often experience an anticipatory grief associated with a feeling of impending loss of their loved one. If this isn’t bad enough, a little appreciated consequence is that few insurance programs cover dementia care outside of the hospital. So, medical expenses can produce extra financial strain on top of the loss of income for the caregiver. It is sad that 72% of caregivers report relief when their loved one passes away.

Obviously, there is a need to both care for the dementia patients and also for the caregivers, for all types of caregiving but particularly for dementia. They play an essential and often irreplaceable role. So, finding ways to ease the burden is extremely important. Mindfulness practice for caregivers has been shown to help them cope with the physical and psychological demands of caregiving. In addition, mindfulness training has been found to help protect aging individuals from physical and cognitive declines. So, it would make sense to combine mindfulness training of the patients and caregivers as a pair.

In today’s Research News article “Benefits of Mindfulness Training for Patients with Progressive Cognitive Decline and their Caregivers.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1247548971935693/?type=3&theater

or below or view the full text of the study at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4363074/

Paler and colleagues provided an 8-week mindfulness training program for Alzheimer’s Disease patients and their caregivers. They were also given homework exercises on CDs to be practiced for 30-60 minutes daily. They found that the training produced an increase in quality of life, improvement in cognitive executive function, and a decrease in depression and sleep problems for both the patients and caregivers. The vast majority of the participants were pleased with the program and felt that they were less stressed and better able to cope with stressful circumstances and their relationships had improved.

These results are outstanding and suggest that combined mindfulness training for both patients and caregivers is a safe and effective method to improve the emotional state, cognitive ability, quality of life, sleep, and stress management for both. The efficiency of training both at the same time is important as the feasibility of implementing the program increases as the demands on time decrease. Mindfulness training is known to improve emotion regulation and depression, cognitive processes, improve sleep, decrease the psychological and physical responses to stress, and improve relationships in normal people. It is important that this study established that this is also true for dementia patients and their caregivers.

It should be noted that there was no control or comparison condition. So, it is impossible to make a strong conclusion that the mindfulness program itself produced the improvements. A randomized Controlled Trial (RCT) is needed to confirm these results. Nevertheless, the results are exceptionally promising and provide the rationale to implement an RCT. The authors do note, however, that recruitment of patients and caregivers for a control group would likely be extremely difficult.

So, improve dementia patients and their caregivers with mindfulness.

“Mindfulness involves attentive awareness with acceptance for events in the present moment. You don’t have to be drawn into wishing things were different. Mindfulness training in this way takes advantage of people’s abilities rather than focusing on their difficulties.” – Ken Paler

CMCS – Center for Mindfulness and Contemplative Studies

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

Study Summary

Paller, K. A., Creery, J. D., Florczak, S. M., Weintraub, S., Mesulam, M.-M., Reber, P. J., … Maslar, M. (2015). Benefits of Mindfulness Training for Patients with Progressive Cognitive Decline and their Caregivers. American Journal of Alzheimer’s Disease and Other Dementias, 30(3), 257–267. http://doi.org/10.1177/1533317514545377

Abstract

New strategies are needed to help people cope with the repercussions of neurodegenerative disorders such as Alzheimer’s disease. Patients and caregivers face different challenges, but here we investigated an intervention tailored for this combined population. The program focused on training skills such as attending to the present moment nonjudgmentally, which may help reduce maladaptive emotional responses. Patients participated together with caregivers in weekly group sessions over 8 weeks. An assessment battery was individually administered before and after the program. Pre-post analyses revealed several benefits, including increased quality-of-life ratings, fewer depressive symptoms, and better subjective sleep quality. In addition, participants indicated that they were grateful for the opportunity to learn to apply mindfulness skills and that they would recommend the program to others. In conclusion, mindfulness training can be beneficial for patients and their caregivers, it can be delivered at low-cost to combined groups, and it is worthy of further investigation.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4363074/

Healthy Aging – Improve the Brain and Memory with Tai Chi

April 19, 2016 psyjdc Leave a comment

Healthy Aging – Improve the Brain and Memory 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. First, it’s learning the precise movements of the ancient martial art form that will give your brain a boost. Then, it’s the continued focus linking the breath and the movements.” – Karl Romain

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. This occurs to everyone as they age, but to varying degrees. Some deteriorate into a dementia, while others maintain high levels of cognitive capacity into very advanced ages. It is estimated that around 30% of the elderly show significant age related cognitive decline. But, remember that this also means that 70% of the elderly retain reasonable levels of cognitive ability. There is some hope, however, for those who are prone to deterioration as there is evidence that these 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.

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.

There are some indications that physical and mental exercise can reduce the rate of cognitive decline and lower the chances of dementia. Tai Chi and Baduanjin are ancient eastern practices involving slow mindful movements. They are both a gentle exercise and a contemplative practice that improves mindfulness. Mindfulness practices have been shown to improve cognitive processes while Tai Chi practice has been shown to slow age related cognitive decline. It would seem reasonable to hypothesize that Tai Chi and Baduanjin practices might decrease age related cognitive decline and the associated changes in the nervous system.

In today’s Research News article “Increased Hippocampus–Medial Prefrontal Cortex Resting-State Functional Connectivity and Memory Function after Tai Chi Chuan Practice in Elder Adults”

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1212732788750645/?type=3&theater

or see below, or for full text see

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4754402/

Tao and colleagues investigated the effects of Tai Chi and Baduanjin practice on age related declines on memory and the neural systems involved in memory processes (Hippocampus and Medial Prefrontal Cortex). They randomly assigned 50-70 year-old participants to either Tai Chi practice, Baduanjin practice, or a no-practice control group. Both the Tai Chi and Baduanjin groups practiced one hour per day, 5-days per week, for 12 weeks.

They found that both Tai Chi and Baduanjin practice increased memory scores by about 25% while they were unchanged in the control group. They further found that both Tai Chi and Baduanjin practice increased the connectivity of the Hippocampus and Medial Prefrontal Cortex, indicating heightened communications between these memory related brain areas. In addition, the memory improvement was significantly positively associated with the increased connectivity, such that the greater the improvement in connectivity, the greater the improvement in memory. This is important in that it supports the conclusion that the changes in the brain are responsible for the improvements in memory.

It should be noted that the control group did not exercise. So, it cannot be determined if the improved memory and connectivity were due specifically to the mind-body aspects of Tai Chi and Baduanjin practices or due to the exercise provided by engaging in these gentle practices. It remains for future research to determine which aspect of the practices are responsible for the beneficial changes.

Regardless, the results are clear and exciting, Tai Chi and Baduanjin practice improves memory associated with improved connectivity between memory related brain areas in an aging population. In addition, Tai Chi and Baduanjin practices have the added benefit of being safe and gentle practices, with no known adverse effects. So, they are very appropriate for an aging population. Baduanjin practice does not involve the legs. So, it may be appropriate for aging groups who have difficulties with their hips, knees, ankles, fee, or legs. Finally, since they can be taught and practiced in groups and easily maintained at home, it is a very inexpensive intervention. This makes it almost ideal for aging individuals on fixed incomes.

So, improve the brain and memory with tai chi.

“Tai chi is often described as “meditation in motion,” but it might well be called “medication in motion.” There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems. And you can get started even if you aren’t in top shape or the best of health.”– Harvard Women’s Health Watch

CMCS – Center for Mindfulness and Contemplative Studies

Study Summary

Tao, J., Liu, J., Egorova, N., Chen, X., Sun, S., Xue, X., … Kong, J. (2016). Increased Hippocampus–Medial Prefrontal Cortex Resting-State Functional Connectivity and Memory Function after Tai Chi Chuan Practice in Elder Adults. Frontiers in Aging Neuroscience, 8, 25. http://doi.org/10.3389/fnagi.2016.00025

Abstract

Previous studies provide evidence that aging is associated with the decline of memory function and alterations in the hippocampal (HPC) function, including functional connectivity to the medial prefrontal cortex (mPFC). In this study, we investigated if longitudinal (12-week) Tai Chi Chuan and Baduanjin practice can improve memory function and modulate HPC resting-state functional connectivity (rs-FC). Memory function measurements and resting-state functional magnetic resonance imaging (rs-fMRI) were applied at the beginning and the end of the experiment. The results showed that (1) the memory quotient (MQ) measured by the Wechsler Memory Scale-Chinese Revision significantly increased after Tai Chi Chuan and Baduanjin practice as compared with the control group, and no significant difference was observed in MQ between the Tai Chi Chuan and Baduanjin groups; (2) rs-FC between the bilateral hippocampus and mPFC significantly increased in the Tai Chi Chuan group compared to the control group (also in the Baduanjin group compared to the control group, albeit at a lower threshold), and no significant difference between the Tai Chi Chuan and Baduanjin groups was observed; (3) rs-FC increases between the bilateral hippocampus and mPFC were significantly associated with corresponding memory function improvement across all subjects. Similar results were observed using the left or right hippocampus as seeds. Our results suggest that both Tai Chi Chuan and Baduanjin may be effective exercises to prevent memory decline during aging.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4754402/

Better Measurement of Mindfulness, Anxiety, and Depression

March 15, 2016 psyjdc Leave a comment

By John M. de Castro, Ph.D.

“Thus, differing assessments may support implicitly distinct theoretical positions with respect to operationalizing mind- fulness. . . . researchers must be well informed and intentional in their selection of assessment tools because the breadth of currently available assessments provides researchers with a variety of measures, each with specific strengths and weaknesses. Not surprisingly, the various measures resulting from the diverse operational definitions of mindfulness have, at times, been found to be uncorrelated or only modestly associated, providing further evidence of confusion within the mindfulness literature.” – Adam Hanley

A prerequisite in science is that in order to study something you have to be able to measure it. With many concepts such as mindfulness, depression, and anxiety that reflect subjective states, there are currently no objective means to measure them. Measurement then falls to some kind of after the fact test or to a self-report. Traditionally, these variables have been measured with paper and pencil psychometric tests, such as the Cognitive Affective Mindfulness Scale-Revised, the Beck Depression Inventory, or the Profile of Mood States. They ask the participant to answer the question in regard to how they generally feel. These forms are filled out before and again after an intervention to assess the effect of the intervention on these subjective states.

With the advent of smart phones, a different kind of assessment method has emerged and is gaining greater popularity. It is sometimes called ecological momentary assessment (EMA). Individuals receive messages on their smart phones periodically asking them to answer questions about their state at the present moment. This can be done on multiple, somewhat randomly selected, occasions over the day or longer. It provides a measure that doesn’t require the participant to estimate how they feel in general, but rather uses an average of measures provided by the participant at various times.

In today’s Research News article “Ecological momentary assessment versus standard assessment instruments for measuring mindfulness, depressed mood, and anxiety among older adults”

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Moore and colleagues recruited elderly (over 65 years of age) participants with clinically significant anxiety distress. They compared the results for participants’ levels of mindfulness, depression, and anxiety measured either by traditional paper and pencil measures of how they were in general to those measured with an ecological momentary assessment (EMA) using smart phones. To obtain the EMA measures participants were sampled 3 times per day for ten days. The participants were randomly assigned to receive Mindfulness Based Stress Reduction (MBSR) program or a health education program. They were compared both before and after the interventions with both the traditional and EMA measurements.

Mindfulness Based Stress Reduction (MBSR) involves training in meditation, body scan, and yoga. It has been shown previously to increase mindfulness, and to decrease depression and anxiety levels in normal individuals and those with anxiety disorders, including the elderly. Moore and colleagues found in their study that on average both measures showed an increase in mindfulness and decreases in depression and anxiety, but, the effects were only statistically significant for ecological momentary assessment (EMA) and not for the traditional paper and pencil measures. These results suggested that EMA measurement in more sensitive and less unstable than traditional measures. To further document this, they calculated the number of participants that would be needed to show a statistically significant effects for the two measurement types and found that EMA measures required nearly half as many participants as the traditional measures. Hence, they found that EMA measure are substantially more sensitive and is capable of detecting differences with fewer participants.

These results indicate that ecological momentary assessment (EMA) is a better way to assess the states of research participants. Obtaining measures at a variety of points in time appears to produce more accurate results than asking the participant to estimate their overall states. This makes sense that actual measures are superior to participant estimates. The EMA technique is more expensive, takes more time and effort, and is more intrusive into the daily lives of the participants, but may be worth it for the improved accuracy and sensitivity.

“If you’ve ever struggled with depression, take heart. Mindfulness, a simple yet powerful way of paying attention to your most difficult emotions and life experiences, can help you break the cycle of chronic unhappiness once and for all.” – Mark Williams

CMCS – Center for Mindfulness and Contemplative Studies

Improve Physical and Cognitive Function with Tai Chi

March 5, 2016 psyjdc 19 Comments

By John M. de Castro, Ph.D.

“Because Tai Chi may impact cognitive function via a diverse and potentially synergistic set of mechanistic pathways, it is plausible that it may offer benefits superior to interventions that target only single pathways (e.g., aerobic training or stress reduction alone)” – Peter Wayne

Perhaps more troubling than the physical decline is the mental deterioration that occurs with aging. This is called age related cognitive decline and includes decreases in memory, attention, and problem solving ability. This occurs to everyone as they age, but to varying degrees. Some deteriorate into a dementia, while others maintain high levels of cognitive capacity into very advanced ages. It is estimated that around 30% of the elderly show significant age related cognitive decline. But, remember that this also means that 70% of the elderly retain reasonable levels of cognitive ability.

It is, therefore, important to investigate methods to slow the mental decline during aging. Some promising methods are contemplative practices which have been shown to restrain age related declines. One particularly promising method is the ancient eastern practice of Tai Chi. It is particularly promising due to the fact that it is both a physical and a mental practice. Indeed, tai chi practice has been shown to slow cognitive decline in aging.

In today’s Research News article “Effects of Tai Chi and Western Exercise on Physical and Cognitive Functioning in Healthy Community-Dwelling Older Adults”

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1177689028921688/?type=3&theater

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4699673/

Taylor-Piliae and colleagues randomly assigned sedentary adults over 60 years of age to either a tai chi practice, a physical exercise program, or attention (healthy aging) training. Training occurred twice a week in 90-minute classes and three times per week in home practices. They measured the physical and mental capabilities of the participants at 6 and 12 months of training. They found that both the tai chi and exercise groups improved in both flexibility and balance in comparison to the control condition. At 6 months the tai chi group was superior with balance while the exercise group was superior in flexibility, but at 12 months the two groups were equivalently superior to the control group in both flexibility and balance. In contrast, only the tai chi group demonstrated improved levels of cognitive function including memory and semantic fluency at both 6 and 12 months.

These results suggest that both tai chi and exercise are effective in slowing the physical decline with aging but tai chi has the added benefit of also slowing the cognitive decline. Since tai chi is safe, with no known adverse effects, and a gentle practice it is very appropriate for an aging population. Also, since it can be taught and practiced in groups and easily maintained at home, it is a very inexpensive intervention. This makes it almost ideal for aging individuals on fixed incomes.

The results suggest that tai chi practice may be helpful in preventing falls as a result of improvement in balance and flexibility and slow the mental decline with aging. This indicates that tai chi practice should be recommended for elderly individuals to help maintain their physical and mental abilities. So, improve physical and cognitive function with tai chi.

“There is growing evidence that Tai Chi can significantly reduce the risk of cognitive impairment and improve cognitive function.” – Exercise Medicine Australia

CMCS – Center for Mindfulness and Contemplative Studies

Protect the Brain from Aging with Meditation

March 1, 2016 psyjdc Leave a comment

“Accumulating scientific evidence that meditation has brain-altering capabilities might ultimately allow for an effective translation from research to practice, not only in the framework of healthy aging but also pathological aging.” – Eileen Luders

The nervous system is a dynamic entity that changes in response to the experiences of the individuals and the demands they place upon it. This is a process called neuroplasticity. Contemplative practices place demands upon the brain and as a result produce neuroplastic changes increasing the size, activity, and connectivity of some structures while decreasing them in others (see http://contemplative-studies.org/wp/index.php/category/research-news/brain-systems/). In other words, contemplative practices appear to mold and change the brain.

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 (see http://contemplative-studies.org/wp/index.php/category/research-news/brain-systems/). Indeed, the brains of practitioners of meditation and yoga have been found to degenerate less with aging than non-practitioners.

The structural changes that occur in the brain with aging involve a decrease in both grey matter, the neuron cell bodies, and white matter, the axons that interconnect structures. There have been numerous studies of the changes in grey matter that occur with aging and with contemplative practices, but there has been little research into changes in white matter. In today’s Research News article “Effects of Long-Term Mindfulness Meditation on Brain’s White Matter Microstructure and its Aging”

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http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4712309/

Laneri and colleagues performed diffusion tensor imaging (DTI) on a group of adult long-term meditators and a comparable group who had never meditated. DTI measures the volume, connectivity, and integrity of white matter. They specifically investigated five areas of the white matter that are connected to areas that had previously been shown to be affected by meditation practice.

They found that four of the five areas investigated, Thalamus, Insula, Amygdala, and Hippocampus had significantly higher volume and activation in the meditators relative to the control participants. In addition, the meditators did not show the age related decline in volume and activation in all five structures that was apparent in the non-meditators. In other words, long-term meditation practice appears to spare the connections between key structures in the brain from age related declines. This supplements previous findings of increases in grey matter volume in these areas in meditators.

These results, together with previous studies of meditation effects on the brain suggest that meditation not only increases the size of neural areas but also the size and activation of their interconnections. Hence meditation appears to result in improved function in these areas. Importantly, these results suggest that meditation practice also helps to maintain the integrity of these structures during aging. These may be the neural changes underlying the protection that meditation produces from cognitive decline that occurs in aging.

Hence, meditation is an anti-aging practice. It may help to keep our nervous systems healthier for longer and as a result keep our mental abilities sharp for longer. So, protect the brain from aging with meditation.

“There is a natural and easy method to turn aging on its heels that few people know about. It is the simple practice of meditation.” – EOC Institute

CMCS – Center for Mindfulness and Contemplative Studies

Age Healthily: Improve Cellular Health with Mindfulness

February 19, 2016April 29, 2022 psyjdc Leave a comment

“Simply responding to the physical symptoms of disease might make sense for treating an acute infection or fixing a broken leg, but to beat chronic age-related conditions such as diabetes, heart disease and dementia, we will need to embrace the fuzzy, subjective domain of the mind.” – Jo Marchant

Aging seems inevitable. But, different species age at different rates. Everyone knows for example that dogs’ life span is about 1/6^th of the human life span. This suggests that there must be some biological mechanism that regulates aging. Recent genetic research is starting to uncover that mechanism. 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 were constantly renewing ourselves.

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 (see http://contemplative-studies.org/wp/index.php/2015/12/04/retreat-for-longevity/ and http://contemplative-studies.org/wp/index.php/2015/07/17/aging-healthily-yoga-and-cellular-aging/). Hence, engaging in mindfulness practices may protect the telomere and thereby slow the aging process.

In today’s Research News article “Telomerase activity and its association with psychological stress, mental disorders, lifestyle factors and interventions: A systematic review”

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Deng and colleagues review the published scientific literature on factors that influence telomerase activity. They report that chronic, long-term, psychological stress but not acute, short-term, stress reduced telomerase activity. They also report that Major Depressive Disorder is associated with reduced telomerase activity. Importantly, they find that diet, exercise, and mindfulness practices all increase telomerase activity. In particular, they found that “physical exercise, diet micronutrient supplementation, mindfulness meditation, Qigong practice or yoga mediation resulted in increase in telomerase activity.”

These are very exciting outcomes and suggest that mindfulness practices might contribute to longevity by reducing cellular aging. How might these very different practices increase telomerase activity? All of these mindfulness practices have been shown to reduce the psychological and physiological responses to stress (see http://contemplative-studies.org/wp/index.php/category/research-news/stress/). Since, chronic stress has been shown to reduce telomerase activity and in turn accelerate cellular aging, it would seem reasonable to conclude that practices that reduce stress responses would protect the individual from the deleterious effects of stress and increase telomerase activity. There may be other mechanisms involved, but this would seem to be the obvious one.

These findings suggest that mindfulness practices may improve longevity by protecting us from the damaging effects of chronic stress. By making us more mellow, we age slower.

So, age healthily: improve cellular health with mindfulness.

“it is possible that greater presence of mind promotes a healthy biochemical milieu and, in turn, cell longevity,” – Elizabeth Blackburn

CMCS – Center for Mindfulness and Contemplative Studies

Age Healthily – Beat Increased Worry and Decreased Cognitive Ability with Mindfulness

December 17, 2015 psyjdc Leave a comment

“Aging has a wonderful beauty and we should have respect for that.” – Eartha Kitt

Worry and anxiety are associated with aging. These increases in the elderly can occur for very logical reasons. The elderly have to cope with increasing loss of friends and family, deteriorating health, as well as concerns regarding finances on fixed incomes. All of these are legitimate sources of worry. But, no matter how reasonable, the increased worry and anxiety add extra stress that can impact on the elderly’s already deteriorating physical and psychological health. So, clearly ameliorating the worry and anxiety could be highly beneficial to the well-being of the elderly.

Cognitive decline is also a problem with aging. There are reductions in memory ability, crystalized intelligence, reasoning and problem solving, attention, and processing speed that normally occur even with healthy aging. These changes can be slowed by reducing stress, improving health, and staying mentally active. One way to do this is with contemplative practices. Indeed, a variety of these practices have been shown to be helpful with the mental and physical changes associated with aging (see http://contemplative-studies.org/wp/index.php/category/research-news/aging/).

In today’s Research News article “Mindfulness-Based Stress Reduction for older adults with worry symptoms and co-occurring cognitive dysfunction”

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1132072886816636/?type=3&theater

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4136987/

Lenze and colleagues tested the ability of a Mindfulness Based Stress Reduction (MBSR) program to reduce worry and anxiety and the mental decline in individuals over 65-years of age who had significant difficulties with worry and anxiety. They found that the MBSR program produced improvements in both cognitive abilities and worry and anxiety. In particular, the MBSR program improved memory ability, verbal fluency, speed of processing, and the ability to screen out interference during processing. They also found a large, clinically significant reduction in worry and anxiety severity and a large significant increase in mindfulness after the MBSR training in the elderly participants. Further they found that the participants continued to practice mindfulness techniques six and twelve months after the endo of formal training.

These are very promising results and suggest that mindfulness training might be an effective program to assist with successful, healthy aging. It has been shown that mindfulness training reduces the physical and psychological responses to stress (see http://contemplative-studies.org/wp/index.php/category/research-news/stress/). This by itself could be responsible to the positive effects of MBSR on the elderly. But mindfulness practice has also been shown to reduce worry (see http://contemplative-studies.org/wp/index.php/category/research-news/worry/) and anxiety (see http://contemplative-studies.org/wp/index.php/category/research-news/anxiety/) directly, which could also account for, the results with the elderly. This, however, may be a subcategory of mindfulness effects as mindfulness has been shown to improve emotion regulation in general (see http://contemplative-studies.org/wp/index.php/category/research-news/emotions/). Finally, mindfulness training has been shown to help protect the aging brain from deterioration (see http://contemplative-studies.org/wp/index.php/2015/07/17/age-healthily-protect-the-brain-with-yoga/) which might be the primary mechanism for the reduction in cognitive decline in the elderly. Regardless of the mechanism mindfulness training should be recommended to assist the elderly in aging healthily.

So, beat increased worry and decreased cognitive ability with mindfulness.

“No one can avoid aging, but aging productively is something else.” – Katharine Graham

CMCS – Center for Mindfulness and Contemplative Studies