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Improve Glucose Control in Type 2 Diabetes with Tai Chi Practice

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Improve Glucose Control in Type 2 Diabetes with Tai Chi Practice

 

By John M. de Castro, Ph.D.

 

“Gentle exercise has been shown by studies to prevent diabetes in 60 percent of cases. Therefore, since tai chi is a gentle exercise, we can assume that it’s effective in preventing and improving the control of diabetes.” – Paul Lam

 

Diabetes is a major health issue. It is estimated that 30 million people in the United States have diabetes and the numbers are growing. Type 2 Diabetes results from a resistance of tissues, especially fat tissues, to the ability of insulin to promote the uptake of glucose from the blood. As a result, blood sugar levels rise producing hyperglycemia. Diabetes is the 7th leading cause of death in the United States. In addition, diabetes is heavily associated with other diseases such as cardiovascular disease, heart attacks, stroke, blindness, kidney disease, and circulatory problems leading to amputations. As a result, diabetes doubles the risk of death of any cause compared to individuals of the same age without diabetes.

 

Type 2 diabetes is a common and increasingly prevalent illness that is largely preventable. One of the reasons for the increasing incidence of Type 2 Diabetes is its association with overweight and obesity which is becoming epidemic in the industrialized world. Qigong and Tai Chi have been practiced for thousands of years with benefits for health and longevity. Qigong and Tai Chi trainings are designed to enhance function and regulate the activities of the body through controlled breathing, mindful concentration, and gentle movements. Diet and exercise are prescribed to treat Type 2 Diabetes.

 

Qigong and Tai Chi are gentle exercises that are potentially useful in treating Type 2 Diabetes. There are many forms of mindful movement and practice can occur with different frequencies and durations. It would be useful to know what types and durations of Tai Chi practice were best for the treatment of Type 2 Diabetes. In today’s Research News article “Different training durations and styles of tai chi for glucose control in patients with type 2 diabetes: a systematic review and meta-analysis of controlled trials.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6419417/), Xia and colleagues review, summarize, and perform a meta-analysis of the published controlled research literature on the effectiveness of different types and durations of Tai Chi practice for the treatment of Type 2 Diabetes.

 

They identified 17 research studies that included a comparison, control, group. They report that the research finds that in general Tai Chi practice produces significant improvements in the metabolic profile of Type 2 Diabetes patients including a significant reduction in fasting blood glucose levels, plasma HbA1c, total cholesterol, triglycerides, and body mass index (BMI). For fasting blood glucose levels, plasma HbA1c these reductions were greatest when Tai Chi had been practiced for at least 3 months. These differences were not significant for Yang style movements of Tai Chi, but were significant for other Tai Chi styles.

 

These results suggest that only certain styles of Tai Chi practiced for at least 3 months are effective in treating Type 2 diabetes. These are useful findings that further clarify what are the most effective parameters for Tai Chi practice for treating Type 2 diabetes. It is important to recognize that Tai Chi is a gentle and safe exercise that is appropriate for all ages including the elderly and for individuals with illnesses. Also, Tai Chi is inexpensive to administer, can be performed in groups or alone, at home or in a facility, and can be quickly learned. In addition, it can be practiced in social groups. This can make it fun, improving the likelihood of long-term engagement in the practice. So, Tai Chi practice would appear to be an almost ideal gentle exercise to treat Type 2 Diabetes.

 

So, improve glucose control in Type 2 Diabetes with Tai Chi practice.

 

“According to two small studies, Tai Chi exercises can improve blood glucose levels and improve the control of type 2 diabetes and immune system response.” – Anna Sophia McKenney

 

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

 

Xia, T. W., Yang, Y., Li, W. H., Tang, Z. H., Li, Z. R., & Qiao, L. J. (2019). Different training durations and styles of tai chi for glucose control in patients with type 2 diabetes: a systematic review and meta-analysis of controlled trials. BMC complementary and alternative medicine, 19(1), 63. doi:10.1186/s12906-019-2475-y

 

Abstract

Background

Physical activity is an important part of the diabetes management plan. However, the effects caused by different training durations and styles of Tai Chi have not been evaluated. We conducted an updated systematic review of the effects of Tai Chi on patients with type 2 diabetes based on different training durations and styles.

Methods

We performed a search for Chinese and English studies in 8 databases. Two reviewers independently selected the eligible trials and conducted a critical appraisal of the methodological quality.

Results

Seventeen trials were included. Tai Chi was found to have reduced fasting blood glucose (FBG) [SMD = − 0.54, 95% CI (− 0.91, − 0.16), P = 0.005] and HbA1c [SMD = − 0.68, 95% CI (− 1.17, − 0.19), P = 0.006] overall, compared with a control group. Considering the subgroup analysis, the pooled results showed that 24 movements or Yang-style Tai Chi did not significantly reduce FBG after a duration of ≤3 months [SMD = − 0.46, 95% CI (− 1.42, 0.50), P = 0.35] or > 3 months [SMD = − 0.50, 95% CI (− 1.49, 0.49), P = 0.32], nor did it reduce HbA1c [SMD = − 1.22, 95% CI (− 2.90, 0.47), P = 0.16] after a duration > 3 months in all studies. However, other styles of Tai Chi significantly reduced FBG [SMD = − 0.90, 95% CI (− 1.28, − 0.52), P < 0.00001] and HbA1c [SMD = − 0.90, 95% CI (− 1.28, − 0.52), P < 0.00001] after a duration > 3 months, while no significant reduction in FBG [SMD = − 0.34, 95% CI (− 0.76, 0.08), P = 0.12] or HbA1c [SMD = − 0.34, 95% CI (− 0.76, 0.08), P = 0.12] was found after a duration ≤3 months.

Conclusions

Tai Chi seems to be effective in treating type 2 diabetes. Different training durations and styles result in variable effectiveness. The evidence was insufficient to support whether long-term Tai Chi training was more effective.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6419417/

 

Heighten Mental and Physical Well-Being with Mindfulness Training

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Heighten Mental and Physical Well-Being with Mindfulness Training

 

By John M. de Castro, Ph.D.

 

“By focusing on the here and now, many people who practice mindfulness find that they are less likely to get caught up in worries about the future or regrets over the past, are less preoccupied with concerns about success and self-esteem, and are better able to form deep connections with others. If greater well-being isn’t enough of an incentive, scientists have discovered that mindfulness techniques help improve physical health in a number of ways. Mindfulness can: help relieve stress, treat heart disease, lower blood pressure, reduce chronic pain, , improve sleep, and alleviate gastrointestinal difficulties.” – Harvard Health

 

Mindfulness training has been shown to be effective in improving physical and psychological health and particularly with the physical and psychological reactions to stress. Techniques such as Mindfulness Training, Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) as well as Yoga practice and Tai Chi or Qigong practice have been demonstrated to be effective. This has led to an increasing adoption of these mindfulness techniques for the health and well-being of both healthy and ill individuals.

 

This research suggests that engaging in mindfulness practices can make you a better human being, with greater mental and physical well-being. In today’s Research News article “Mindfulness Training: Can It Create Superheroes?” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00613/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_951898_69_Psycho_20190404_arts_A), Jones and colleagues review and summarize the published research on the effects of mindfulness training on psychological and physical well-being.

 

They found that the published research presented substantial findings that mindfulness training enhanced physical functioning including improved health, decreased heart rate, blood pressure, blood cholesterol, and blood cortisol and resistance to disease, including improved stress responding, increased immune system response, and decreased inflammatory responses. They also report the mindfulness training produces tended to protect against the mental and physical effects of aging, including reduced cognitive decline and reduced brain deterioration. In addition, they report that mindfulness training produces improved cognitive processing, including improved heightened attentional ability, improved neural processing, and alterations of brain systems underlying consciousness. Mindfulness training also produced greater resilience and fearlessness, including improved emotion regulation, reduced responding to negative stimuli, lower pain responding, and lower fear conditioning. Mindfulness training also produced more self-less and pro-social behaviors, including increased altruism, increased kindness, and compassion. Finally, they report that mindfulness training can produce some control over autonomic responses.

 

This review suggests that people who engage in mindfulness training become superior in mental and physical health to non-practitioners and have superior cognitive abilities particularly in regard to attention and higher-level thinking. This doesn’t exactly make them “superheroes” but rather better versions of themselves.

 

So, heighten mental and physical well-being with mindfulness training.

 

“Ultimately, engaging in mindfulness meditation cultivates our ability to both focus and broaden our attention, which is a practical way to elicit psychological well-being.” – Jennifer Wolkin

 

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

 

Jones P (2019) Mindfulness Training: Can It Create Superheroes? Front. Psychol. 10:613. doi: 10.3389/fpsyg.2019.00613

 

With the emergence of the science of heroism there now exists both theoretical and empirical literature on the characteristics of our everyday hero. We seek to expand this inquiry and ask what could be the causes and conditions of a superhero. To address this we investigate the origins of mindfulness, Buddhist psychology and the assertion that its practitioners who have attained expertise in mindfulness practices can develop supernormal capabilities. Examining first their foundational eight “jhana” states (levels of attention) and the six consequent “abhinnas” (siddhis or special abilities) that arise from such mental mastery, we then explore any evidence that mindfulness practices have unfolded the supernormal potential of its practitioners. We found a growing base of empirical literature suggesting some practitioners exhibit indicators of enhanced functioning including elevated physical health and resistance to disease, increased immunity to aging and improved cognitive processing, greater resilience and fearlessness, more self-less and pro-social behaviors, some control over normally autonomic responses, and possibly some paranormal functionality. These improvements in normal human functioning provide some evidence that there are practices that develop these abilities, and as such we might want to consider adopting them to develop this capability. There are however insufficient studies of expert meditators and more research of adepts is called for that explores the relationship between levels of attentional skill and increases in functionality. We propose in search of the superhero, that if conventional mindfulness training can already augment mental and physical capabilities, a more serious inquiry and translation of its advanced methods into mainstream psychological theory is warranted.

https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00613/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_951898_69_Psycho_20190404_arts_A

Improve Health with Qigong

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Improve Health with Qigong

 

By John M. de Castro, Ph.D.

 

“The health benefits from Qigong and Tai Chi comes about both by supporting the body’s natural tendency to return to balance and equilibrium and also gently yet profoundly creating strength, flexibility and balance in the muscles and joints through gentle flowing movements.” – Denise Nagel

 

Qigong and Tai Chi have been practiced for thousands of years with benefits for health and longevity. Qigong and Tai Chi training are 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 Qigong practice been scrutinized with empirical research. It has been found to be effective for an array of physical and psychological issues. It appears to strengthen the immune system, reduce inflammation, increase the number of cancer killing cells in the bloodstream and improve cardiovascular function.

 

Because Qigong 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. So, with indications of so many benefits it makes sense to step back and review the research on the effects of Qigong training on health and well-being.

 

In today’s Research News article “Beneficial Effects of Qigong Wuqinxi in the Improvement of Health Condition, Prevention, and Treatment of Chronic Diseases: Evidence from a Systematic Review.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6220394/ ), Guo and colleagues review and summarize the published research literature on the effects of Qigong practice on physical and psychological health. They found 28 published research studies.

 

They report that the research finds that Qigong practice by healthy adults produces improvements in cognitive functions including concentration and attention, strengthens the immune system, improves body shape and size, physical function, and the cardiovascular system, improves mood and psychological well-being, improves lipid metabolism, slows physiological indicators of aging, and reduces inflammation. For clinical populations, they report that the research indicates that Qigong practice reduces depression, and improves osteoarthritis, including knee osteoarthritis, metabolic syndrome, and blood fat levels.

 

Conclusions from these very exciting findings must be tempered as the research methodologies were often weak. More tightly controlled studies are needed. Regardless, these findings suggest that Qigong practice produces improved physical and psychological health in both healthy adults and people with mental and physical diseases. These are a remarkable set of benefits from this simple practice and suggest the reason why it has continued to be practiced by large numbers of people for hundreds of years. Hence, this simple, inexpensive, convenient, safe, and fun practice may improve the participants ability to successfully conduct their lives, improving health and well-being.

 

So, improve health with Qigong.

 

““A compelling body of research emerges when Tai Chi studies and the growing body of Qigong studies are combined. The evidence suggests that a wide range of health benefits accrue in response to these meditative movement forms.” – Dr. Mercola

 

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

 

Guo, Y., Xu, M., Wei, Z., Hu, Q., Chen, Y., Yan, J., & Wei, Y. (2018). Beneficial Effects of Qigong Wuqinxi in the Improvement of Health Condition, Prevention, and Treatment of Chronic Diseases: Evidence from a Systematic Review. Evidence-based complementary and alternative medicine : eCAM, 2018, 3235950. doi:10.1155/2018/3235950

 

Abstract

Purpose

Qigong is a modality of traditional Chinese mind-body medicine that has been used to prevent and cure ailments, to improve health in China for thousands of years. Wuqinxi, a Chinese traditional Qigong that focuses on mind-body integration, is thought to be an effective exercise in promoting physical and mental wellbeing. Thus, we summarized the evidence and aim to unravel effects of Wuqinxi on health outcomes.

Methods

We performed a systematic review of Wuqinxi studies published in English or Chinese since 1979. Relevant English and Chinese language electronic data bases were used for literature search. The selection of studies, data extraction, and validation were performed independently by two reviewers.

Results

A total of 28 eligible studies were included in this review, among which three are 3 in English and 25 in Chinese. The studies included in this review involve three different experimental designs: (1) 16 RCTs; (2) 2 historical cohort studies; and (3) 10 pretest and posttest studies (PPS). Participants in this review are categorized as either healthy or clinical populations. The results from this systematic review support the notion that Wuqinxi may be effective as an adjunctive rehabilitation method for improving psychological and physiological wellbeing among different age of healthy populations in addition to alleviating and treating diseases among various clinical populations.

Conclusion

The results indicated that Wuqinxi has been thought to be beneficial to improve health and treat chronic diseases. However, the methodological problems in the majority of included studies make it difficult to draw firm conclusive statements. More methodologically rigorous designed large-scale RCTs with a long-term follow-up assessment should be further conducted to examine the effects of Wuqixi on health-related parameters and disease-specific measures in different health conditions. This systematic review lends insight for future studies on Wuqinxi and its potential application in preventive and rehabilitation medicine.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6220394/

 

Improve Autonomic Function, Metabolism, and Physical Fitness with Tai Chi

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Improve Autonomic Function, Metabolism, and Physical Fitness with Tai Chi

 

By John M. de Castro, Ph.D.

 

“Qigong and Tai Chi initiate the “relaxation response,” which is fostered when the mind is freed from its many distractions. This decreases the sympathetic function of the autonomic nervous system, which in turn reduces heart rate and blood pressure, dilates the blood capillaries, and optimizes the delivery of oxygen and nutrition to the tissues.”

 

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. It has been found to be effective for an array of physical and psychological issues. It appears to strengthen the immune system, reduce inflammation, increase the number of cancer killing cells in the bloodstream and improve cardiovascular function.

 

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. So, with indications of so many benefits it makes sense to explore further the effects of Tai Chi training on physical and psychological well-being.

 

In today’s Research News article “Effect of Tai Chi Synergy T1 Exercise on Autonomic Function, Metabolism, and Physical Fitness of Healthy Individuals.” (See summary below or view the full text of the study at: https://www.hindawi.com/journals/ecam/2018/6351938/ ), Tai and colleagues recruited adults and randomly assigned them to either participate in 12 weeks, once a week for 60 minutes, of either Tai Chi synergy T1 exercise or a metabolically equivalent walking exercise. “Tai Chi synergy T1 exercise is an aerobic exercise composed of movements derived not only from Tai Chi exercise but also from Eight Trigrams Palms, form and will boxing, mantis boxing, Qigong, and Yoga . . . The 60-minute exercise involves 4 exercise elements: handwork, trunk work, legwork, and whole-body work. The 3 levels of exercise intensity, light, average, and heavy, are adjusted according to the tolerance and fitness of the exerciser.” The participants were measured before and after the 12 weeks of training for body size and fatness, heart rate and blood pressure, serum glucose and cholesterol, physical fitness, bone density, and cell counts of immune regulator cells, including T cells, CD3+ cells, CD19+ B cells, CD16-CD56- cytotoxic T cells, and CD16+CD56+ NK/T cells.

 

They found that both exercises decreased the Body Mass Index (BMI) indicating decreased body fatness and also increased parasympathetic control of heart rate and blood pressure suggesting reduced activation and greater relaxation. Tai Chi synergy T1 exercise, but not walking, was found to significantly improve physical fitness and reduce blood levels of glucose and cholesterol. Tai Chi synergy T1 exercise was also found to improve immune system function as indicated by significantly increased T cells, CD3+ T cells, CD19+ B cells, and CD16+CD56+NK cells and significantly decreased CD3+ cytotoxic T cells.

 

These results are impressive especially as the group sizes were relatively small, 26 and 23 participants. They suggest that Tai Chi synergy T1 exercise is safe and effective in improving the physical health of participants; improving body fatness, physiological relaxation, physical fitness, and immune system function. Metabolically equivalent walking exercise also improved physical health, but not to the same extent as Tai Chi synergy T1 exercise.

 

It is well established that exercise is important for health. There’s no question there. There is, however, a question as to what exercises may be best for which group of people. Tai Chi and similar mindful movement exercises have been shown to improve cardiovascular fitness, muscle recovery after exercise, movement and flexibility, and immune and metabolic function. The present study demonstrated that a particular form of augmented Tai Chi is very effective in improving health. It would be interesting to compare the effectgiveness of various forms of mindful movement prctices.

 

So, improve autonomic function, metabolism, and physical fitness with Tai Chi.

 

“Qigong practice activate a number of the body’s self regulating systems which are responsible for the balanced function of the tissues, organs and glands. The uptake of oxygen, as well as, oxygen metabolism is tremendously enhanced by Qigong practice.” – Roger Jahnke

 

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

 

Hsu-Chih Tai, Yi-Sheng Chou, I-Shiang Tzeng, et al., “Effect of Tai Chi Synergy T1 Exercise on Autonomic Function, Metabolism, and Physical Fitness of Healthy Individuals,” Evidence-Based Complementary and Alternative Medicine, vol. 2018, Article ID 6351938, 7 pages, 2018. https://doi.org/10.1155/2018/6351938.

 

Abstract

Objectives. Tai Chi synergy T1 exercise is an aerobic exercise derived mainly from Tai Chi exercise. It is also derived from the Eight Trigrams Palms, form and will boxing, mantis boxing, Qigong, and Yoga, with a total of 16 sessions in 63 minutes. In this study, we investigated its effects on autonomic modulation, metabolism, immunity, and physical function in healthy practitioners. Method. We recruited a total of 26 volunteers and 23 control participants. Heart rate variability (HRV), blood pressure, and body mass index (BMI) were recorded before and after practicing Tai Chi synergy T1 exercise and regular walking for 10 weeks, respectively. Serum glucose, cholesterol, and peripheral blood including B and T cell counts were also measured. They underwent one-minute bent-knee sit-ups, sit and reach test, and three-minute gradual step test. Results. Tai Chi synergy T1 exercise enhanced parasympathetic modulation and attenuated sympathetic nerve control with increased very low frequency (VLF) and high frequency (HF) but decreased low frequency (LF) compared to the control group. Metabolic profiles including serum glucose, cholesterol, and BMI significantly improved after exercise. The exercise enhanced innate and adaptive immunity by increasing the counts of CD3+ T cells, CD19+ B cells, and CD16+CD56+ NK cells but decreasing the CD3+ cytotoxic T cell count. All monitored parameters including physical fitness and physical strength improved after the exercise. Conclusion. Tai Chi synergy T1 exercise improves autonomic modulation, body metabolism, physical fitness, and physical strength after 10 weeks of practice.

https://www.hindawi.com/journals/ecam/2018/6351938/

 

Improve Obesity with Metabolic Syndrome with Yoga Practice

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Improve Obesity with Metabolic Syndrome with Yoga Practice

 

By John M. de Castro, Ph.D.

 

“I think yoga can be a wonderful form of movement that bigger-bodied people can adapt for themselves.” For folks carrying more weight, low-impact exercises like yoga may be more comfortable than, say, running on the pavement. And most postures can be modified to fit your body. Plus, yoga isn’t that cycling class with the drill sergeant instructor. The mental component of yoga—the deep breathing, positive meditation and awareness—can boost confidence for people of all waistlines. “Yoga helps give you insight, and perhaps that insight can help you make better choices and eliminate negative self-talk,” – Laura McMullen

 

Obesity has become an epidemic in the industrialized world. In the U.S. the incidence of obesity, has more than doubled over the last 35 years to currently around 35% of the population, while two thirds of the population are considered overweight or obese (Body Mass Index; BMI > 25). Obesity has been found to shorten life expectancy by eight years and extreme obesity by 14 years. This occurs because obesity is associated with cardiovascular problems such as coronary heart disease and hypertension, stroke, metabolic syndrome, diabetes, cancer, arthritis, and others.

 

Metabolic Syndrome is a major risk factor for cardiovascular disease and diabetes. It generally results from overweight and abdominal obesity and includes high blood pressure, insulin resistance and elevation of plasma cholesterol and triglycerides. It is highly associated with obesity and type-2 diabetes. Metabolic Syndrome incidence has been rising rapidly and it currently affects 34% of U.S. adults. The simplest treatment is simply exercise and weight loss. Also, mindfulness techniques have been shown to be effective in treating Metabolic Syndrome.

 

Obviously, there is a need for effective treatments to prevent or treat obesity and metabolic syndrome. But, despite copious research and a myriad of dietary and exercise programs, there still is no safe and effective treatment. Mindfulness is known to be associated with lower risk for obesity, alter eating behavior and improve health in obesity. Yoga practice has been shown to have a myriad of physical and psychological benefits. These include significant loss in weight and body mass index (BMI), resting metabolism, and body fat in obese women with Type 2 diabetes and improve health in the obese. In addition, it has the added benefit of being a gentle exercise. Hence it would seem reasonable to further investigate the benefits of yoga practice on the weight and body composition of the obese with metabolic syndrome.

 

In today’s Research News article “One Year of Yoga Training Alters Ghrelin Axis in Centrally Obese Adults With Metabolic Syndrome.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6158302/ ), Yu and colleagues studied the effects of 1-year of yoga practice on the metabolic hormones that are involved in body weight and metabolism. They selected from a previous study yoga trained and control participants who were obese and were diagnosed with metabolic syndrome. Hatha yoga practice occurred for 1 hour, 3 times per week for 1 year. They were measured before and after training for waist circumference, blood pressure, heart rate, physical performance, and blood levels of glucose, triglycerides, high-density lipoprotein, and cholesterol. In addition, the blood was assayed for peptides including insulin, markers of insulin resistance, ghrelin, obestatin, and growth hormone.

 

They found that the yoga group had a significantly greater decrease in waist circumference, 4%, compared to controls who had a 2% increase in waist circumference. The yoga group also had significantly greater improvements in resting heart rate and physical performance than the control group. Hence, yoga practice improves body size, physical ability and cardiovascular function in obese individuals with metabolic syndrome.

 

In addition, yoga training produced significantly greater decrease in the peptide obestatin and increases in growth hormone and ghrelin. High levels of obestatin and low levels of ghrelin and growth hormone have been found to be associated with obesity and metabolic syndrome. Hence, yoga practice produced a trend toward normalization of these hormones associated with obesity and metabolic syndrome.

 

These results suggest that yoga practice is beneficial for people with obesity and metabolic syndrome, improving their body size, and physical performance, and tending to normalize their metabolic hormonal state. This further suggests that practicing yoga may reduce risk factors and improve the long-term health of the obese with metabolic syndrome. Future research should compare the effectiveness of yoga practice to other exercise programs.

 

So, improve obesity with metabolic syndrome with yoga practice.

 

 “Yoga is a powerful activity that connects mind, body and a sense of self to achieve endless health benefits, including maintaining weight-loss. The philosophy of yoga fosters a healing practice that brings peace and acceptance to the self no matter where you are in your life. There are no prerequisites for yoga. You are not required to look a certain way, fold yourself into a tricky asana (pose), or even be at a certain level of flexibility.” – Laurel Dierking

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Yu, A. P., Ugwu, F. N., Tam, B. T., Lee, P. H., Lai, C. W., Wong, C., Lam, W. W., Sheridan, S., … Siu, P. M. (2018). One Year of Yoga Training Alters Ghrelin Axis in Centrally Obese Adults With Metabolic Syndrome. Frontiers in physiology, 9, 1321. doi:10.3389/fphys.2018.01321

 

Abstract

Introduction: Metabolic syndrome (MetS) is a multiplex cardiometabolic manifestation associated with type 2 diabetes mellitus and cardiovascular diseases. Yoga training has been shown to alleviate MetS. Recently, circulatory ghrelin profile was demonstrated to be associated with MetS. This study examined the effects of 1 year of yoga training on β-cell function and insulin resistance, and the involvement of metabolic peptides, including unacylated ghrelin (UnAG), acylated ghrelin (AG), obestatin, growth hormone (GH), and insulin, in the beneficial effects of yoga training in centrally obese adults with MetS.

Methods: This was a follow up study, in which data of risk factors of MetS, physical performance tests [resting heart rate (HR), chair stand test (CS), chair sit and reach test (CSR), back scratch test (BS), and single leg stand tests (SLS)] and serum samples of 79 centrally obese MetS subjects aged 58 ± 8 years (39 subjects received 1-year yoga training and 40 subjects received no training) were retrieved for analyses. β-cell function and insulin resistance were examined by Homeostasis Model Assessment (HOMA). Circulating levels of UnAG, AG, obestatin, GH, and insulin were determined by enzyme-linked immunosorbent assay using fasting serum samples. Generalized estimating equation analysis and Mann–Whitney U-test were used to detect statistically significant differences between groups.

Results: Waist circumference (WC) was significantly decreased after yoga intervention (control: +2%; yoga: -4%). Significant improvements in HR (control: +2%; yoga: -5%), CS (control: -1%; yoga: +24%), CSR left (control: worsen by 0.90 cm; yoga: improved by 4.21 cm), CSR right (control: worsen by 0.75 cm; yoga: improved by 4.28 cm), right side of BS (control: improved by 0.19 cm; yoga: improved by 4.31 cm), SLS left (control: -10%; yoga: +86%), and SLS right (control: -6%; yoga: +47%) were observed after 1-year yoga training. No significant difference was found between the two groups in insulin, HOMA indices, and disposition index. Yoga training significantly increased circulating GH (control: -3%; yoga: +22%), total circulating ghrelin (control: -26%; yoga: +13%), and UnAG (control: -27%; yoga: +14%), whereas decreased AG (control: -7%; yoga: -33%) and obestatin (control: +24%; yoga: -29%).

Conclusion: One-year of yoga training modulated total ghrelin, UnAG, AG, obestatin, and GH while exerting beneficial effects on physical functions and central obesity in adults with MetS. The beneficial effects of yoga may be associated with the alteration of ghrelin gene product and GH.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6158302/

 

Decrease Cardiovascular Disease Risk with Yoga

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Decrease Cardiovascular Disease Risk with Yoga

 

By John M. de Castro, Ph.D.

 

“Yoga is designed to bring about increased physical, mental and emotional well-being. Hand in hand with leading a heart-healthy lifestyle, it really is possible for a yoga-based model to help prevent or reverse heart disease. It may not completely reverse it, but you will definitely see benefits.” – M. Mala Cunningham

 

Cardiovascular disease is the number one killer, claiming more lives than all forms of cancer combined. “Heart disease is the leading cause of death for both men and women. About 610,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths. Every year about 735,000 Americans have a heart attack.” (Centers for Disease Control). A myriad of treatments has been developed for heart disease including a variety of surgical procedures and medications. In addition, lifestyle changes have proved to be effective including quitting smoking, weight reduction, improved diet, physical activity, and reducing stresses. Cardiac rehabilitation programs for patients recovering from a heart failure, emphasize these lifestyle changes. Unfortunately, for a variety of reasons, 60% of heart failure patients decline participation, making these patients at high risk for another attack.

 

Safe and effective alternative treatments for cardiovascular disease are contemplative practices, such as meditation, tai chi, and yoga, have also been shown to be helpful for heart health. These practices have also been shown to be helpful for producing the kinds of lifestyle changes needed to prevent heart disease such as smoking cessation, weight reduction, and stress reduction. Indeed, yoga practice is both a mindfulness training technique and a physical exercise. As such, it would seem particularly interesting to explore as a treatment to reduce the risk of cardiovascular disease.

 

In today’s Research News article “Yoga as an Alternative and Complimentary Therapy for Cardiovascular Disease: A Systematic Review.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871178/ ),  Haider and colleagues reviewed and summarized the published research literature on the effects of yoga practice on risk factors for cardiovascular disease.

 

They found 12 published studies, 7 of which were randomized controlled trials. There were large differences in the methodology, duration of practice, and measures employed in these studies. Nevertheless all 12 studies reported significant improvements in at least one cardiovascular disease risk factor. These included “both physical and mental factors, including body mass index, blood pressure, cholesterol, anxiety, depression, quality of life, weight, and pulmonary function.” Hence, the published research literature suggests that yoga practice is a safe and effective treatment that can reduce risk factors for cardiovascular disease.

 

So, decrease cardiovascular disease risk with yoga.

 

“A large number of studies show that yoga benefits many aspects of cardiovascular health. There’s been a major shift in the last five years or so in the number of cardiologists and other professionals recognizing that these benefits are real.” – Hugh Calkins

 

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

 

Haider, T., Sharma, M., & Branscum, P. (2017). Yoga as an Alternative and Complimentary Therapy for Cardiovascular Disease: A Systematic Review. Journal of Evidence-Based Complementary & Alternative Medicine, 22(2), 310–316. http://doi.org/10.1177/2156587215627390

 

Abstract

Cardiovascular disease is a leading cause of disability and death worldwide. Yoga, a mind-body exercise, utilizes breathing techniques with low-impact physical activity that may be an alternative treatment for cardiovascular disease. The purpose of this systematic review was to examine yoga interventions for patients at-risk for and/or suffering from cardiovascular disease. The inclusion criteria for interventions were (a) published in the English language between 2005 and 2015; (b) indexed in MEDLINE/PubMed, CINAHL, or Alt HealthWatch; (c) employed a quantitative design; and (d) applied a yoga intervention. Twelve interventions met the inclusion criteria, of which, all documented significant improvements in one or more factors associated with cardiovascular disease. Limitations to the studies in this review included a lack of studies adhering to the inclusion criteria, small sample sizes, and high attrition rates. Despite the limitations, this review demonstrates the clear potential yoga has as an alternative and complementary means to improve cardiovascular disease risk.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871178/

 

Improve Physical and Mental Health in Obesity with Dieting and Yoga Practice

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Improve Physical and Mental Health in Obesity with Dieting and Yoga Practice

 

By John M. de Castro, Ph.D.

 

“The mental component of yoga—the deep breathing, positive meditation and awareness—can boost confidence for people of all waistlines. “Yoga helps give you insight, and perhaps that insight can help you make better choices and eliminate negative self-talk.” – Abby Lentz

 

Obesity has become an epidemic in the industrialized world. In the U.S. the incidence of obesity, has more than doubled over the last 35 years to currently around 35% of the population, while two thirds of the population are considered overweight or obese (Body Mass Index; BMI > 25). Although the incidence rates have appeared to stabilize, the fact that over a third of the population is considered obese is very troubling. This is because of the health consequences of obesity. Obesity has been found to shorten life expectancy by eight years and extreme obesity by 14 years. This occurs because obesity is associated with cardiovascular problems such as coronary heart disease and hypertension, stroke, metabolic syndrome, diabetes, cancer, arthritis, and others.

 

Obviously, there is a need for effective treatments to prevent or treat obesity. But, despite copious research and a myriad of dietary and exercise programs, there still is no safe and effective treatment. Mindfulness is known to be associated with lower risk for obesity, alter eating behavior and improve health in obesity. This suggests that mindfulness training may be an effective treatment for overeating and obesity alone or in combination with other therapies. Yoga practice has been shown to have a myriad of physical and psychological benefits. These include significant loss in weight and body mass index (BMI), resting metabolism, and body fat in obese women with Type 2 diabetes, reduce weight and improve health in the obese. Hence it would seem reasonable to investigate the benefits of yoga in combination with a dietary plan on the weight and body composition of the obese.

 

In today’s Research News article “Twelve Weeks of Yoga or Nutritional Advice for Centrally Obese Adult Females.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6107686/ ), Telles and colleagues recruited overweight and obese women (BMI>25) and randomly assigned them to either practice yoga or receive nutrition education. Yoga was practiced for 75 minutes, 3 days per week for 12 weeks and consisted of postures, breathing exercises, meditation, and relaxation. Nutrition education occurred for 45 minutes, once a week for 12 weeks. Both groups also were placed on a vegetarian dietary plan consisting in 1900-2000 Kcal per day. Participants were measured before and after training for body size, food intake, physical activity, and quality of life and plasma levels of fats.

 

Both groups saw improvements in body size including reductions in waist circumference, sagittal abdominal diameter, hip circumference, BMI, body shape index, conicity index, abdominal volume index, and body roundness index. Hence, the diet was successful in reducing body size. The groups also showed significant decreases in plasma total cholesterol, and increases in general self-esteem, and total quality of life. The yoga group, however, had a significantly greater reduction in body shape index, and plasma total cholesterol and very low density lipoproteins (VLDL). They found that the women between the ages of 30 to 45 years who practiced yoga had the greatest benefits while there was little benefit in the nutritional education group. For the women between the ages of 46 to 59 years both groups showed comparable benefits.

 

These results suggest that overweight and obese women who are dieting show significant improvements in body size, blood fats, and quality of life regardless of whether they receive additional yoga practice or nutritional education, with yoga practice producing slightly better results. But, yoga practice has significantly greater effectiveness for the younger women. This suggests that yoga practice is an effective treatment in combination with dieting for the improvement of obese women’s body size, plasma characteristics, and quality of life, particularly for women between the ages of 30-45 years. This is important as the combination of yoga practice and dieting may be an effective strategy to improve the health and well-being of overweight and obese women.

 

So, improve physical and mental health in obesity with dieting and yoga practice.

 

“Yoga does not offer quick weight loss. However, it does offer long lasting effects. Initially, you may feel that you aren’t making any progress with weight loss but you’ll start feeling more active and alive inside. Eventually, the body will start responding and come back in good shape.” – Art of Living

 

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

 

Telles, S., Sharma, S. K., Kala, N., Pal, S., Gupta, R. K., & Balkrishna, A. (2018). Twelve Weeks of Yoga or Nutritional Advice for Centrally Obese Adult Females. Frontiers in Endocrinology, 9, 466. http://doi.org/10.3389/fendo.2018.00466

 

Abstract

Background: Central obesity is associated with a higher risk of disease. Previously yoga reduced the BMI and waist circumference (WC) in persons with obesity. Additional anthropometric measures and indices predict the risk of developing diseases associated with central obesity. Hence the present study aimed to assess the effects of 12 weeks of yoga or nutritional advice on these measures. The secondary aim was to determine the changes in quality of life (QoL) given the importance of psychological factors in obesity.

Material and Methods: Twenty-six adult females with central obesity in a yoga group (YOG) were compared with 26 adult females in a nutritional advice group (NAG). Yoga was practiced for 75 min/day, 3 days/week and included postures, breathing practices and guided relaxation. The NAG had one 45 min presentation/week on nutrition. Assessments were at baseline and 12 weeks. Data were analyzed with repeated measures ANOVA and post-hoc comparisons. Age-wise comparisons were with t-tests.

Results: At baseline and 12 weeks NAG had higher triglycerides and VLDL than YOG. Other comparisons are within the two groups. After 12 weeks NAG showed a significant decrease in WC, hip circumference (HC), abdominal volume index (AVI), body roundness index (BRI), a significant increase in total cholesterol and LDL cholesterol. YOG had a significant decrease in WC, sagittal abdominal diameter, HC, BMI, WC/HC, a body shape index, conicity index, AVI, BRI, HDL cholesterol, and improved QoL. With age-wise analyses, in the 30–45 years age range the YOG showed most of the changes mentioned above whereas NAG showed no changes. In contrast for the 46–59 years age range most of the changes in the two groups were comparable.

Conclusions: Yoga and nutritional advice with a diet plan can reduce anthropometric measures associated with diseases related to central obesity, with more changes in the YOG. This was greater for the 30–45 year age range, where the NAG showed no change; while changes were comparable for the two groups in the 46–59 year age range. Hence yoga may be especially useful for adult females with central obesity between 30 and 45 years of age.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6107686/

 

Improve Type II Diabetes with Yoga

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Improve Type II Diabetes with Yoga

 

By John M. de Castro, Ph.D.

 

“Regular yoga practice can help reduce the level of sugar in the blood, along with lowering blood pressure, keeping a weight check, reducing the symptoms and slowing the rate of progression of diabetes, as well as lessening the severity of further complications.” – The Art of Living

 

Diabetes is a major health issue. It is estimated that 30 million people in the United States and nearly 600 million people worldwide have diabetes and the numbers are growing. Type II Diabetes results from a resistance of tissues, especially fat tissues, to the ability of insulin to promote the uptake of glucose from the blood. As a result, blood sugar levels rise producing hyperglycemia. Diabetes is heavily associated with other diseases such as cardiovascular disease, heart attacks, stroke, blindness, kidney disease, and circulatory problems leading to amputations. As a result, diabetes doubles the risk of death of any cause compared to individuals of the same age without diabetes.

 

Type 2 diabetes is a common and increasingly prevalent illness that is largely preventable. One of the reasons for the increasing incidence of Type 2 Diabetes is its association with overweight and obesity which is becoming epidemic in the industrialized world. A leading cause of this is a sedentary life style. Unlike Type I Diabetes, Type II does not require insulin injections. Instead, the treatment and prevention of Type 2 Diabetes focuses on diet, exercise, and weight control. Recently, mindfulness practices have been shown to be helpful in managing diabetes. A mindfulness practice that combines mindfulness with exercise is yoga and it has been shown to be helpful in the treatment of Type II Diabetes.

 

In today’s Research News article “Yoga as a therapeutic intervention for the management of type 2 diabetes mellitus.” (See summary below or view the full text of the study at: http://www.ijoy.org.in/article.asp?issn=0973-6131;year=2018;volume=11;issue=2;spage=129;epage=138;aulast=Mondal ), Mondal and colleagues recruited older sedentary women (aged 55-70 years) with Type 2 Diabetes and randomly assigned them to either a yoga practice or a wait-list control group. Yoga practice occurred for 35-55 minutes, 3 days per week for 12 weeks and included postures, breathing exercises, meditation, and chanting. The women were measured before, mid-point, and after training for body size, fasting and after meal plasma glucose, total cholesterol, TG, low-density lipoprotein, very low-density lipoprotein, and high-density lipoprotein.

 

They found that after 6 and 12 weeks of yoga practice there were significant improvements in the blood glucose and blood fat markers of Type 2 Diabetes including reductions in blood glucose, total blood fat, cholesterol, low-density lipoprotein, and very low-density lipoprotein, and increases in high-density lipoprotein. Hence the group that practiced yoga showed significant improvements in these markers of Type II Diabetes. Although the women were not followed beyond the time frame of the study, these improvements would predict better overall health and longevity.

 

These are interesting results that are similar to previous reports that is yoga practice is helpful in the treatment of Type II Diabetes. They extend these findings to older sedentary women. Because the control condition did not contain any activities, it cannot be concluded that yoga practice per se was necessary for the improvements. It is possible that any form of exercise would have produced similar results in this sedentary group. Future research needs to include groups performing other forms of exercise to compare to yoga practice. But it is clear that yoga practice is beneficial for the health of these older women with Type II Diabetes

 

So, improve Type II Diabetes with yoga.

 

“For those wondering how to prevent diabetes or even relieve the condition, a number of studies have revealed that yoga can reduce contributing factors and help patients cope with diabetic symptoms. Although regular exercise can help, yoga for diabetes provides unique benefits that can effectively restore the body to a state of natural health and proper function.” – Yoga U

 

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

 

Mondal S, Kundu B, Saha S. Yoga as a therapeutic intervention for the management of type 2 diabetes mellitus. Int J Yoga 2018;11:129-38

Purpose: This study aimed to investigate the effects of 12 weeks yogic intervention on blood sugar and lipid profile in elder women with Type 2 diabetes mellitus (T2DM). Subjects and Methods: Twenty elderly (age range 55–70 years) T2DM women were divided into two groups, namely, yogic intervention group (YIG: n = 10, age 64.70 ± 4.03, body mass index [BMI] 24.26 ± 3.40) and control group (CG: n = 10, age 64.40 ± 4.79, BMI 24.28 ± 2.36). YIG underwent yoga practice (Asanas, Kriyas, Pranayamas) for 12 weeks (3 sessions/week), while the CG continued their usual routine activities. Standing height, body weight, BMI, blood sugar, and lipid profile were measured before commencement and after 6 and 12 weeks of yogic intervention in both groups. Results: There was a significant (P < 0.01) decrease in fasting plasma glucose, postprandial blood sugar, total cholesterol, triglycerides, low-density lipoprotein, and very low density lipoprotein, with a significant (P < 0.01) increase in high-density lipoprotein level from its initial value in YIG, while showing insignificant result in CG. Conclusion: It can be said that yogic intervention may have the beneficial effects on blood sugar and lipid profile in elderly women with T2DM.

http://www.ijoy.org.in/article.asp?issn=0973-6131;year=2018;volume=11;issue=2;spage=129;epage=138;aulast=Mondal

 

Decrease Stroke Risk with Tai Chi or Qigong

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Decrease Stroke Risk with Tai Chi or Qigong

 

By John M. de Castro, Ph.D.

 

“One of the main issues that a stroke survivor experiences is a problem with balance. . .This is where tai chi can make a huge difference. With a complete focus on slow, controlled, and repetitive movements, tai chi is effective in improving one’s balance through dynamic motion and coordination”. Saebo

 

Every year, more than 795,000 people in the United States have a stroke and it is the third leading cause of death, killing around 140,000 Americans each year. A stroke results from an interruption of the blood supply to the brain, depriving it of needed oxygen and nutrients. This can result in the death of brain cells and depending on the extent of the damage produce profound loss of function. Strokes come in two varieties. The most common (87%) is ischemic stroke resulting from a blocked artery. But strokes can also occur due to leaking or rupture of a blood vessel in the brain, known as hemorrhagic stroke.

 

There are a number of risk factors for stroke that are unchangeable, such as family history, age, and genes. But there are a very large number of factors that are under our control including high blood pressure, smoking, high cholesterol, poor diet, sedentariness, and obesity. Given this list it is clear that basic physical fitness and exercise would be excellent for stroke prevention. The ancient mindful movement technique Tai Chi is a very safe form of gentle exercise that appears to be beneficial for stroke victims.

 

In today’s Research News article “Efficacy of Tai Chi and qigong for the prevention of stroke and stroke risk factors: A systematic review with meta-analysis.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5690748/ ),

Lauche and colleagues review, summarize, and perform a meta-analysis of the effects of Tai Chi or Qigong practice on risk factors for Stroke. They did not find any trials that reported actual incidence of stroke, but found 21 research controlled trials that reported on risk factors for stroke, including hypertension, hyperlipidaemia, diabetes, overweight or obesity, or metabolic syndrome.

 

They found that the published research reported that Tai Chi or Qigong practice produced significant improvement in hypertension including reductions in both systolic and diastolic blood pressure. The studies also reported significant improvements in hyperlipidaemia, including lower levels of triglycerides, and LDL cholesterol, and higher levels of HDL cholesterol and in diabetes including fasting blood glucose levels and insulin sensitivity. Tai Chi or Qigong practice was also found to improve the body weight index in overweight and obese individuals. No adverse events were reported in any of the trials.

 

These results are remarkable in the breadth and extent of the effects of Tai Chi or Qigong practice on risk factors for stroke. Although there were no direct measures of stroke incidence the reductions in risk factors would predict a reduction, over the long-term of the likelihood and incidence of stroke. Lauche and colleagues, however, caution that the trials tended to be of low quality with considerable risk of bias. Hence, conclusions need to be tempered and the results needs to be confirmed with more highly controlled trials.

 

The review found evidence that Tai Chi or Qigong practices are safe, with no negative effects or adverse reactions. In addition, they can be implemented to large numbers of individuals at relatively low cost, can be conveniently practiced at home or in a clinic, and can be practiced alone or in groups. Also, since the practice is gentle and safe it can be used with frail, sickly or elderly individuals. Hence, Tai Chi or Qigong practice appears to be an excellent treatment for the reduction of the risk for stroke in vulnerable individuals.

 

So, decrease stroke risk with Tai Chi or Qigong.

 

“The main physical benefits of Tai Chi are better balance, improved strength, flexibility and aerobic endurance. Psycho-social benefits include less depression, anxiety and stress, and better quality of life.” – Ruth E. Taylor-Piliae

 

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

 

Lauche, R., Peng, W., Ferguson, C., Cramer, H., Frawley, J., Adams, J., & Sibbritt, D. (2017). Efficacy of Tai Chi and qigong for the prevention of stroke and stroke risk factors: A systematic review with meta-analysis. Medicine, 96(45), e8517. http://doi.org/10.1097/MD.0000000000008517

 

Abstract

Background:

This review aims to summarize the evidence of Tai Chi and qigong interventions for the primary prevention of stroke, including the effects on populations with major stroke risk factors.

Methods:

A systematic literature search was conducted on January 16, 2017 using the PubMed, Scopus, Cochrane Library, and CINAHL databases. Randomized controlled trials examining the efficacy of Tai Chi or qigong for stroke prevention and stroke risk factors were included. Risk of bias was assessed using the Cochrane Risk of Bias tool.

Results:

Twenty-one trials with n = 1604 patients with hypertension, hyperlipidaemia, diabetes, overweight or obesity, or metabolic syndrome were included. No trials were found that examined the effects of Tai Chi/qigong on stroke incidence. Meta-analyses revealed significant, but not robust, benefits of Tai Chi/qigong over no interventions for hypertension (systolic blood pressure: −15.55 mm Hg (95% CI: −21.16; −9.95); diastolic blood pressure: −10.66 mm Hg (95% CI: −14.90, −6.43); the homeostatic model assessment (HOMA) index (−2.86%; 95% CI: −5.35, −0.38) and fasting blood glucose (−9.6 mg/dL; 95% CI: −17.28, −1.91), and for the body mass index compared with exercise controls (−1.65 kg/m2; 95% CI: −3.11, −0.20). Risk of bias was unclear or high for the majority of trials and domains, and heterogeneity between trials was high. Only 6 trials adequately reported safety. No recommendation for the use of Tai Chi/qigong for the prevention of stroke can be given.

Conclusion:

Although Tai Chi and qigong show some potential more robust studies are required to provide conclusive evidence on the efficacy and safety of Tai Chi and qigong for reducing major stroke risk factors.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5690748/

Reduce Inflammatory Markers and Blood Fat Levels with Yoga

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Reduce Inflammatory Markers and Blood Fat Levels with Yoga

 

By John M. de Castro, Ph.D.

 

“So far, the results suggest that different mind-body interventions may well all be working in a similar way. If your main purpose is to reduce inflammation to improve health. “it seems it really doesn’t matter which one you choose”. – Ivana Buric

 

The immune system is designed to protect the body from threats like stress, infection, injury, and toxic chemicals. One of its tools is the Inflammatory response. This response works quite well for short-term infections and injuries. But when inflammation is protracted and becomes chronic, it can itself become a threat to health. It can produce autoimmune diseases such as colitis, Chron’s disease, arthritis, heart disease, increased cancer risk, lung disease, sleep disruption, gum disease, decreased bone health, psoriasis, and depression.

 

Cardiovascular disease is the number one killer, claiming more lives than all forms of cancer combined. High blood fat levels are an important risk factor for cardiovascular disease. They increase the risk of a heart attack or stroke three-fold. The good news is that in general, diet, exercise, and weight loss can reduce the levels of fat circulating in the blood.

 

Of course, it is far better to prevent chronic inflammation and cardiovascular disease in the first place than to treat it later. Mind-body techniques such as yoga, Tai Chi and meditation have been shown to adaptively reduce the inflammatory response. Similarly, contemplative practices have also been shown to be helpful for heart health particularly those that are also exercises such as tai chi and yoga. Most of these results were obtained from treating diseased individuals. It is important to establish if yoga practice can be effective in preventing chronic inflammation and cardiovascular disease also in healthy individuals who are in potentially toxic environments.

 

In today’s Research News article “Effect of yoga training on inflammatory cytokines and C-reactive protein in employees of small-scale industries.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5561768/ ), Shete and colleagues recruited healthy adults who worked in manufacturing chemicals, paints, and steel; environments that are prone to producing inflammation. They were randomly assigned to either a wait-list control or to receive 3-minths of yoga practice, 6 days per week for 1 hour per day. The yoga practice consisted of stretching, postures, and breathing exercises. The participants were measured before and after training for blood levels of lipids including cholesterol, triglyceride, and HDL, LDL and VLDL, and blood levels of inflammatory markers, IL-6, TNF-α, and hs-CRP.

 

They found that in comparison to baseline and the wait-list control group, the group that practiced yoga had significantly improved levels of blood fats, including lower levels of cholesterol and Low Density Lipoprotein (LDL), and lower levels of the inflammatory markers Interleukin-6 (IL-6), and tumor necrosis factor (TNF-α). Hence, the results suggest that yoga practice produces significant reductions in inflammation and blood fat levels.

 

Conclusions from these results must be tempered as the control group did not have an active comparison such as aerobic exercise. So, it cannot be determined if exercise of yoga in particular was responsible for the improvements. But, the results clearly show that engaging in yoga practice can lower the levels of risk factors for chronic inflammation and cardiovascular disease even in workers who are employed in high risk occupations. This could improve health and well-being, and increase longevity.

 

So, reduce inflammatory markers and blood fat levels with yoga.

 

“new research . . . has demonstrated that individuals who are naturally mindful tend to have healthier hearts and a reduced risk of obesity. In the face of temptations to eat junk food and sit in front of the TV all day, they seem to have chosen a healthier path that we all could emulate.” – Adam Hoffman

 

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

 

Shete, S. U., Verma, A., Kulkarni, D. D., & Bhogal, R. S. (2017). Effect of yoga training on inflammatory cytokines and C-reactive protein in employees of small-scale industries. Journal of Education and Health Promotion, 6, 76. http://doi.org/10.4103/jehp.jehp_65_17

 

Abstract

OBJECTIVE:

The present study intends to see the effect of yoga practices on lipid profile, interleukin (IL)-6, tumor necrosis factor (TNF)-α, and high-sensitivity-C-reactive protein (hs-CRP) among apparently healthy adults exposed to occupational hazards.

MATERIALS AND METHODS:

In the present study, 48 participants aged 30–58 years (41.5 ± 5.2) who were exposed to occupational hazards were randomized into two groups, that is, experimental and wait-list control. All the participants were assessed for lipid profile, IL-6, TNF-α, and hs-CRP at the baseline and after completion of 3 months of yoga training intervention. The experimental group underwent yoga training intervention for 1 h for 6 days a week for 3 months, whereas control group continued with their daily activities except yoga training. Data analysis was done using statistical software SPSS Version 20.0. Data were analyzed using paired t-tests and independent t-test.

RESULTS:

The results of within group comparison revealed highly significant changes in cholesterol (P < 0.001), high-density lipoprotein (P < 0.001), low-density lipoprotein (LDL)(P < 0.01), hs-CRP (P < 0.01), IL-6 (P < 0.001), and TNF-α (P < 0.001) in experimental group. Comparison between experimental and control group revealed significant changes in cholesterol (P < 0.01), LDL (P < 0.05), IL-6 (P < 0.01), TNF-α (P < 0.01), and hs-CRP (P < 0.01).

CONCLUSION:

A yoga-based lifestyle intervention seems to be a highly promising alternative therapy which favorably alters inflammatory markers and metabolic risk factors.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5561768/