Health

Mindfulness Improves Physical Health

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Mindfulness Improves Physical Health

 

By John M. de Castro, Ph.D.

 

“mindfulness benefits our bodies, not just our minds.” – Jill Suttie

 

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.

 

The evidence has been accumulating. So, it is reasonable to step back and summarize what has been learned and examine possible mechanism by which mindfulness may improve physical health. In today’s Research News article “Mindfulness Training and Physical Health: Mechanisms and Outcomes.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6613793/), Creswell and colleagues review and summarize the published controlled research studies on mindfulness effects on physical health.

 

They report that the published randomized controlled trials found that mindfulness training produced significant improvements in chronic pain management, including low back pain, arthritis, fibromyalgia. They also report that mindfulness training produced significant improvements in stress related health conditions, including psoriasis, post-traumatic stress disorder (PTSD), irritable bowel syndrome, type 2 diabetes, HIV progression, inflammatory responses, and even colds. Hence, mindfulness training appears to significantly improve the physical health of the individual.

 

They postulate that mindfulness training improves health primarily through improving the physiological, psychological, and behavioral responses to stress. They postulate that it affects the physiological stress responses by modulating the hypothalamic-pituitary-adrenal hormonal responses to stress.  They further postulate that it affects the psychological stress responses by improving the monitoring and acceptance of stress. Finally, they postulate that mindfulness training improves health behaviors including reduced smoking, and improved diet, sleep, and activity all of which promote health.

 

The review indicates that there is substantial evidence that mindfulness training is good for health and improves a wide range of physiological, psychological, and behavioral responses that contribute to good health. It appears that reactions to stress may be central to these benefits. Regardless, it is clear that mindfulness improves health.

 

So, mindfulness improves physical health.

 

“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

 

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

 

Creswell, J. D., Lindsay, E. K., Villalba, D. K., & Chin, B. (2019). Mindfulness Training and Physical Health: Mechanisms and Outcomes. Psychosomatic medicine, 81(3), 224–232. https://doi.org/10.1097/PSY.0000000000000675

 

Abstract

Objective:

There has been substantial research and public interest in mindfulness interventions, biological pathways, and health over the past two decades. This article reviews recent developments in understanding relationships between mindfulness interventions and physical health.

Methods:

A selective review was conducted with the goal of synthesizing conceptual and empirical relationships between mindfulness interventions and physical health outcomes.

Results:

Initial randomized controlled trials (RCTs) in this area suggest that mindfulness interventions can improve pain management outcomes among chronic pain populations, and there is preliminary evidence for mindfulness interventions improving specific stress-related disease outcomes in some patient populations (i.e., clinical colds, psoriasis, IBS, PTSD, diabetes, HIV). We offer a stress buffering framework for the observed beneficial effects of mindfulness interventions and summarize supporting biobehavioral and neuroimaging studies that provide plausible mechanistic pathways linking mindfulness interventions with positive physical health outcomes.

Conclusion:

We conclude with new opportunities for research and clinical implementations to consider in the next two decades.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6613793/

 

Improve Psychological Health in the COVID-19 pandemic with Mindfulness

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Improve Psychological Health in the COVID-19 pandemic with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Amid ever-changing information around the COVID-19 pandemic, many people are experiencing heightened stress and anxiety. . . Another way to cope with anxiety is to practice mindfulness.” – Cynthia Weiss

 

Modern living is stressful under the best of conditions. But with the COVID-19 pandemic the levels of stress have been markedly increased. These conditions markedly increase anxiety. This is true for everyone but especially for healthcare workers and people caring for patients with COVID-19 and for people with pre-existing conditions that makes them particularly vulnerable. But it is also true for healthy individuals who worry about infection for themselves or loved ones.

 

The COVID-19 pandemic has also produced considerable economic stress, with loss of employment and steady income. For the poor this extends to high levels of food insecurity. This not only produces anxiety about the present but also for the future. It is important for people to engage in practices that can help them control their responses to the stress and their levels of anxiety. Mindfulness practices have been found routinely to reduce the psychological and physiological responses to stress, reduce anxiety levels, and improve mood.

 

In today’s Research News article “The benefits of meditation and mindfulness practices during times of crisis such as COVID-19.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7287297/), Behan discusses the uses of mindfulness practices for helping individuals cope with the stress and anxiety surrounding the COVID-19 pandemic. It is asserted that the pandemic produces psychological issues for individuals and also for those tasked with caring for them and that these issues can be ameliorated with mindfulness practice.

 

For the individual mindfulness practice can be helpful in coping with the anxiety about infection or the future, depression, loneliness, and reduction in quality of life resulting from isolation, physical and psychological manifestations of stress produced by financial and employment concerns or family or relationship difficulties, the strong emotions and general distress produced, the frustration resulting from feelings of helplessness, and the worry and rumination about the present situation and the future or the health of loved ones. Mindfulness practice can even strengthen the immune system to better fight off the infection.

 

For first responders and healthcare workers the pandemic produces a number of difficult issues that may be helped by mindfulness practice. Being mindful or engaging in mindfulness practices can be helpful in coping with the physical and psychological manifestations of stress produced by long hours of working with very sick people with a highly infectious disease, the depression resulting from separation from family and loved ones, the post-traumatic stress disorder that can be produced by repeated exposure to suffering and death, and burnout that can result from the overwhelming quantity and seriousness of the symptoms. In addition mindfulness can help build empathy, compassion, patience, and flexibility that are so important for the treatment of the patients, resilience to withstand the stresses, and the ability to effectively cope with the strong emotions produced.

 

Mindfulness practices have a wide variety of benefits that can be very helpful to the individual and those charged with caring for them in coping with the varied effects of the pandemic. So, improve psychological health in the COVID-19 pandemic by being mindful and engaging in mindfulness practices.

 

“There is so much uncertainty about what is to come, and we have less opportunity for social support than in other crises.  Some are already ill, others know someone who is, and many are caring for those who have COVID-19.  In these circumstances, it can be easy to feel frightened and overwhelmed.  Having a regular mindfulness practice can be helpful.” – John Schorling

 

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

 

Behan C. (2020). The benefits of meditation and mindfulness practices during times of crisis such as COVID-19. Irish journal of psychological medicine, 1–3. Advance online publication. https://doi.org/10.1017/ipm.2020.38

 

Abstract

Meditation and mindfulness are practices that can support healthcare professionals, patients, carers and the general public during times of crisis such as the current global pandemic caused by COVID-19. While there are many forms of meditation and mindfulness, of particular interest to healthcare professionals are those with an evidence base such as mindfulness-based stress reduction (MBSR). Systematic reviews of such practices have shown improvements in measures of anxiety, depression and pain scores. Structural and functional brain changes have been demonstrated in the brains of people with a long-term traditional meditation practice, and in people who have completed a MBSR programme. Mindfulness and meditation practices translate well to different populations across the lifespan and range of ability. Introducing a mindfulness and meditation practice during this pandemic has the potential to complement treatment and is a low-cost beneficial method of providing support with anxiety for all.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7287297/

 

Yoga Practitioners have Better Physical and Psychological Health

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Yoga Practitioners have Better Physical and Psychological Health

 

By John M. de Castro, Ph.D.

 

“Multiple studies have confirmed the many mental and physical benefits of yoga. Incorporating it into your routine can help enhance your health, increase strength and flexibility and reduce symptoms of stress, depression and anxiety.” – Rachel Link

 

Yoga practice has been shown to have a myriad of benefits for psychological and physical health, social, and spiritual well-being. It is both an exercise and a mind-body practice that stresses both mental attention to present moment movements, breath control, and flexibility, range of motion, and balance. One way to look at the benefits of yoga practice is to look at the mental and physical health of yoga practitioners.

 

In today’s Research News article “Yoga practice in the UK: a cross-sectional survey of motivation, health benefits and behaviours.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7044896/ ), Cartwright and colleagues performed an online survey of yoga practitioners in the UK. They were asked to answer questions regarding yoga practice, meditation practice, body size, health, well-being, psychological health, smoking, diet, alcohol intake, fruit/vegetable intake, exercise apart from yoga, satisfaction with life, perceived stress, yoga impacts on health, and yoga related injuries.

 

They found that in comparison to the norms for the UK the yoga practitioners were higher in overall health, fruit/vegetable intake, exercise apart from yoga, happiness, and satisfaction with life, and lower in body size, smoking, alcohol intake, and perceived stress. The yoga practitioners believed that yoga practice improved their physical and mental health, stress levels, strength, flexibility, and sleep. Correlation analysis revealed that the higher the frequency of yoga practice the higher the levels of well-being, satisfaction with life, and happiness and the lower the levels of perceived stress.

 

These are interesting results but it should be kept in mind that the findings may represent differences in the people who chose to engage in a yoga practice rather than due to yoga practice itself. Regardless, the survey revealed that yoga practitioners are generally physically and psychologically healthy, engage in healthier behaviors, and believe that yoga practice is responsible for these benefits. Previous controlled studies have revealed that yoga practice improves the physical and psychological health of the participants. So, it is reasonable to conclude that the survey results are due, at least in part, to the beneficial effects of yoga practice.

 

So, improve physical and psychological health with yoga practice.

 

“On a physical level, yoga helps improve flexibility, strength, balance, and endurance. And on a psychological level, yoga can help you cultivate mindfulness as you shift your awareness to the sensations, thoughts, and emotions that accompany a given pose or exercise.” – Linda Schlamadinger McGrath

 

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

 

Cartwright, T., Mason, H., Porter, A., & Pilkington, K. (2020). Yoga practice in the UK: a cross-sectional survey of motivation, health benefits and behaviours. BMJ open, 10(1), e031848. https://doi.org/10.1136/bmjopen-2019-031848

 

Abstract

Objectives

Despite the popularity of yoga and evidence of its positive effects on physical and mental health, little is known about yoga practice in the UK. This study investigated the characteristics of people who practise yoga, reasons for initiating and maintaining practice, and perceived impact of yoga on health and well-being.

Design, setting and participants

A cross-sectional online anonymous survey distributed through UK-based yoga organisations, studios and events, through email invites and flyers. 2434 yoga practitioners completed the survey, including 903 yoga teachers: 87% were women, 91% white and 71% degree educated; mean age was 48.7 years.

Main outcome measures

Perceived impact of yoga on health conditions, health outcomes and injuries. Relationships between yoga practice and measures of health, lifestyle, stress and well-being.

Results

In comparison with national population norms, participants reported significantly higher well-being but also higher anxiety; lower perceived stress, body mass index and incidence of obesity, and higher rates of positive health behaviours. 47% reported changing their motivations to practise yoga, with general wellness and fitness key to initial uptake, and stress management and spirituality important to current practice. 16% of participants reported starting yoga to manage a physical or mental health condition. Respondents reported the value of yoga for a wide range of health conditions, most notably for musculoskeletal and mental health conditions. 20.7% reported at least one yoga-related injury over their lifetime. Controlling for demographic factors, frequency of yoga practice accounted for small but significant variance in health-related regression models (p<0.001).

Conclusion

The findings of this first detailed UK survey were consistent with surveys in other Western countries. Yoga was perceived to have a positive impact on physical and mental health conditions and was linked to positive health behaviours. Further investigation of yoga’s role in self-care could inform health-related challenges faced by many countries.

Strengths and limitations of this study:

  • This is the first comprehensive survey to assess the practice and perceived impact of yoga on health, lifestyle-related behaviours and well-being in the UK.
  • The survey design captures the significant number of practitioners who take up yoga to manage a physical or mental health condition, and identifies health conditions for which yoga is rated as most helpful in self-management.
  • Despite the large sample, it was self-selected and unlikely to be representative of all yoga practitioners.
  • The results relied on retrospective and self-report data which may be subject to memory bias and social desirability.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7044896/

 

Improve Cardiopulmonary Health Over the Long Haul in Obese Elderly with Tai Chi

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Improve Cardiopulmonary Health Over the Long Haul in Obese Elderly with Tai Chi

 

By John M. de Castro, Ph.D.

 

“Research has found that seniors who regularly practice tai chi are steadier on their feet, less likely to suffer high blood pressure, and physically stronger.  Tai chi has been known to improve hand/eye coordination, increase circulation, and can even promote a better night’s sleep.” – Chris Corregall

 

Obesity is a major risk factor for cardiovascular and pulmonary diseases and diabetes. Overweight and abdominal obesity are associated with high blood pressure, insulin resistance and elevation of plasma cholesterol and triglycerides. It is highly associated with pulmonary problems and type-2 diabetes. Obesity incidence has been rising rapidly and it currently affects over a third 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 the health consequences of obesity. But, despite copious research and a myriad of dietary and exercise programs, there still is no safe and effective treatment. Tai Chi practice is both an exercise and a mindfulness practice. It has been found to be effective for an array of physical and psychological issues. It appears to strengthen the immune system, reduce inflammation, and improve cardiovascular function. Tai Chi training has also been shown to improve lung function. These findings are encouraging. But little is known about the ability of Tai Chi practice to improve cardiopulmonary function over the long-term.

 

In today’s Research News article “Tai Chi can prevent cardiovascular disease and improve cardiopulmonary function of adults with obesity aged 50 years and older: A long-term follow-up study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6824704/), Sun and colleagues recruited healthy obese adults over 50 years of age (average 66 years) and provided them with a health education training. In addition, half the participants received training in Tai Chi 3 times per week for 30-40 minutes. They were measured before and after training and then every 3 to 6 months over 6 years for blood pressure, body size, cardiac function, and lung function.

 

They found that in comparison to baseline and the health education only group, the Tai Chi group had significantly lower systolic and diastolic blood pressure, waist and hip circumference, weight, and body mass index, and significant improvements in cardiac and lung function that were maintained for 6 years. In addition, the Tai Chi  group had lower incidences of health complications, lower mortality, and lower rates of cardiovascular and cerebrovascular disease.

 

These results are exciting and remarkable. It is exceedingly rare to have such long-term follow-up of the effectiveness of an intervention. The results demonstrate that Tai Chi practice can be safely maintained over very long periods of time and produce sustained benefits for the health of the elderly. It’s important to note that Tai Chi is gentle and safe, appropriate for all ages, and for individuals with illnesses that limit their activities or range of motion. It 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, improve cardiopulmonary health over the long haul in obese elderly with Tai Chi.

 

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

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Sun, L., Zhuang, L. P., Li, X. Z., Zheng, J., & Wu, W. F. (2019). Tai Chi can prevent cardiovascular disease and improve cardiopulmonary function of adults with obesity aged 50 years and older: A long-term follow-up study. Medicine, 98(42), e17509. doi:10.1097/MD.0000000000017509

 

Abstract

To research the possible role of Tai Chi in preventing cardiovascular disease and improving cardiopulmonary function in adults with obesity aged 50 years and older.

Between 2007 and 2012, 120 adults with obesity, aged 50 years and older, were divided into a Tai Chi group and a control group, with 60 participants in each group. The 2 groups were evaluated for weight, waist circumference, hip circumference, blood pressure (BP), body mass index, and incidence of chronic disease during follow-up monitoring.

Two- and 6-year follow-up showed that the average BP in the Tai Chi group along with either the systolic or diastolic pressure decreased significantly compared to those in the control group (P < .001). Waist and hip circumference, weight, and body mass index in the Tai Chi group were significantly reduced compared to those in the control group (P < .001). The cardiopulmonary function of the control group and the Tai Chi group changed, with the cardiac index significantly higher in the Tai Chi group than in the control group (P < .05). The Tai Chi group had significantly higher levels of lung function, including vital capacity, maximal oxygen uptake, and total expiratory time, than the control group. The total incidence of complications and mortality in the Tai Chi group were much lower than those in the control group (P < .001). The incidence of cardiovascular and cerebrovascular disease in the Tai Chi group (16.67%) was lower than that in the control group (38.33%).

Tai Chi is not only a suitable exercise for elderly people with obesity, but it can also help to regulate BP, improve heart and lung function in these individuals, as well as reduce the incidence of cardiovascular disease and other chronic diseases, helping to improve their quality of life.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6824704/

 

Decrease Presenteeism at Work with Mindfulness

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Decrease Presenteeism at Work with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Up until recently businesses worried about absenteeism – employees calling in sick when they’re not, just to get out of work for the day. Following a push from employers to reduce the level of absenteeism, the pendulum has swung the other way and we’re now more likely than ever to attend work when we’re really not up to the job – this is known as presenteeism. A study in the USA found employees take an average of four days off sick each year. It was also found that these same employees were still in work but underperforming due to their health for as many as 57.5 days a year.” – AXA

 

Work is very important for our health and well-being. We spend approximately 25% of our adult lives at work. How we spend that time is immensely important for our psychological and physical health. Indeed, the work environment has even become an important part of our social lives, with friendships and leisure time activities often attached to the people we work with. But, more than half of employees in the U.S. and nearly 2/3 worldwide are unhappy at work. This is partially due to work-related stress which is epidemic in the western workplace. Almost two thirds of workers reporting high levels of stress at work. This stress can result in impaired health and can result in burnout; producing fatigue, cynicism, and professional inefficacy.

 

One of the consequences of this stress is presenteeism. This involves coming to work even when sick or injured. It results in decreased productivity, increased errors, and potentially spreading illnesses to coworkers. It has been estimated that presenteeism costs employers $250 billion dollars each year. To address these problems, businesses have incorporated meditation into the workday to help improve employee well-being, health, and productivity. These programs attempt to increase the employees’ mindfulness at work and thereby reduce stress and burnout. Indeed, Mindfulness practices have been shown to reduce presenteeism.

 

In today’s Research News article “Are mindfulness and self-efficacy related to presenteeism among primary medical staff: A cross-sectional study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6608653/), Tang and colleagues recruited primary medical personnel with at least one year of experience. They were measured for presenteeism, mindfulness, and self-efficacy.

 

They found that the higher the levels of mindfulness, the higher the levels of self-efficacy and the lower the levels of presenteeism and the higher the levels of self-efficacy the lower the levels of presenteeism. Performing a mediation analysis, they found that the negative relationship between mindfulness and presenteeism was completely mediated by self-efficacy. In other words, mindfulness did not have a direct relationship with presenteeism but rather mindfulness was associated with higher self-efficacy which was then associated with lower presenteeism.

 

Self-efficacy is the confidence that the individual can exert control over one’s behavior and environment. It is well documented that mindfulness increases self-efficacy. Hence, the results suggest that mindfulness increases this confidence allowing the individual to better deal with the stresses of the environment and act adaptively. Staying home when one is sick is adaptive, improving recovery and preventing spread of disease. People with high self-efficacy appear to be better able to respond in this manner and resist the temptation to respond to pressures and go to work when ill.

 

The study was correlational and restricted to medical personnel in China. It remains for future research to investigate the effectiveness of mindfulness training to reduce presenteeism in more varied populations of individuals.

 

So, decrease presenteeism at work with mindfulness.

 

“Greater self-care may alternatively be regarded in light of a more effective use of personal resources which may eventually prevent presenteeism, which is more prevalent in higher-paid staff. – Silke Rupprecht

 

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

 

Tang, N., Han, L., Yang, P., Zhao, Y., & Zhang, H. (2019). Are mindfulness and self-efficacy related to presenteeism among primary medical staff: A cross-sectional study. International journal of nursing sciences, 6(2), 182–186. doi:10.1016/j.ijnss.2019.03.004

 

Abstract

Objectives

In ensuring public welfare with primary medical and health services, the primary medical staff faces new tasks. Increasing workload, and therefore degrees of stress and burnout, can influence job satisfaction and lead to presenteeism, which is defined as the appearance to be on the job but not actually working. The purpose of this study is to investigate the current working situation and the relationship between presenteeism and mindfulness of primary medical staff and determine the mediating effect of self-efficacy on this relationship.

Method

A cross-sectional survey was performed with 580 primary medical staff from 9 hospitals in Shaanxi province, northwest China. Presenteeism, mindfulness, and self-efficacy were measured by using a general information questionnaire, the Five-Facet Mindfulness Questionnaire, the General Self-Efficacy Scale, and the Stanford Presenteeism Scale. Mediating effect was analyzed by a series of hierarchical multiple regressions.

Results

A high level of presenteeism was found among 47.4% of the study participants. Presenteeism was negatively correlated with mindfulness (r = −0.409, P < 0.001) and self-efficacy (r = −0.678, P < 0.001). A positive correlation was found between mindfulness and self-efficacy (r = 0.584, P < 0.001). When controlling for self-efficacy (β = −0.018, P > 0.05), the association was insignificant between presenteeism and mindfulness.

Conclusion

The results identified the effect of mindfulness on presenteeism of primary medical staff is realized through self-efficacy,which also suggested to enhance self-efficacy on center location when developing management strategies for mental health education or training among primary medical staff.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6608653/

 

Improve Physical and Mental Health in Trauma Victims with Bikram Yoga

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Improve Physical and Mental Health in Trauma Victims with Bikram Yoga

 

By John M. de Castro, Ph.D.

 

“The steamy temps “allow you to increase their range of motion and stretch deeper within each pose,” since heat makes muscles more pliable, says Numbers. Unlike stretching it out in a standard cool yoga studio, the heat will have you feeling like a pro and extending further than you thought you could.” – Aryelle Siclait

 

Experiencing trauma is quite common. It has been estimated that 60% of men and 50% of women will experience a significant traumatic event during their lifetime. Trauma can produce troubling physical and psychological symptoms that need to be addressed. There are a number of therapies that have been developed to treat the effects of trauma. One of which, mindfulness training has been found to be particularly effective. Yoga practice is a mindfulness practice that has been shown to be helpful for trauma survivors.

 

Yoga is a mindfulness practice that has been shown to improve physical well-being and cardiovascular health. Bikram Yoga is somewhat unique yoga practice as it employs a set sequence of 26 poses (asanas) and two breathing exercises. It is practiced in a heated environment (105°F, 40.6°C, 40% humidity) and there is a unique programmed instructional dialogue. The hot environment is thought to soften the muscles making them more pliable and loosen the joints making them more flexible allowing the practitioner to go deeper into poses. The sweating that occurs is thought to help remove toxins and impurities.

 

In today’s Research News article “#MindinBody – feasibility of vigorous exercise (Bikram yoga versus high intensity interval training) to improve persistent pain in women with a history of trauma: a pilot randomized control trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6714085/), Flehr and colleagues recruited adult pre-menopausal women who had persistent pain and who had experienced trauma. They were randomly assigned to receive 8 weeks of 3 sessions per week of Bikram Yoga (90 minutes) or High Intensity Interval Training (45 minutes). The women were measured before and after training for pain severity, pain interference with quality of life, health, anxiety, depression, perceived stress, disorders of extreme stress, self-efficacy, life stressors, mindfulness, body size, and electrocardiogram (EKG) measures.

 

They found that pain significantly decreased for both groups. On the other hand, Bikram Yoga produced significantly greater improvements in physical functioning, mental health, and heart rate variability with moderate to large effect sizes. No intervention related injuries were reported. Heart rate variability has been shown to measure greater parasympathetic nervous system activity reflecting better overall health.

 

The results suggest that although both programs produced decreased pain intensity, Bikram Yoga was superior to a comparable high intensity exercise in improving the physical and mental health of trauma survivors with persistent pain. A strength of the study is that the Bikram Yoga intervention was compared to another high intensity exercise program, thus reducing the likelihood of participant expectancy effects. Hence Bikram Yoga appears to be a safe and effective treatment for women who have experienced trauma. It would be interesting in the future to compare the Bikram Yoga program to a comparable yoga program practiced at room temperature.

 

So, improve physical and mental health in trauma victims with Bikram Yoga.

 

“Hot yoga addresses all aspects of physical fitness including muscular strength, endurance, flexibility and weight loss. . . . There is no other style of yoga that addresses the overall health of the body in such a comprehensive way.” – Peter Mason

 

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

 

Flehr, A., Barton, C., Coles, J., Gibson, S. J., Lambert, G. W., Lambert, E. A., … Dixon, J. B. (2019). #MindinBody – feasibility of vigorous exercise (Bikram yoga versus high intensity interval training) to improve persistent pain in women with a history of trauma: a pilot randomized control trial. BMC complementary and alternative medicine, 19(1), 234. doi:10.1186/s12906-019-2642-1

 

Abstract

Background

The neurobiology of persistent pain shares common underlying psychobiology with that of traumatic stress. Modern treatments for traumatic stress often involve bottom-up sensorimotor retraining/exposure therapies, where breath, movement, balance and mindfulness, are used to target underlying psychobiology. Vigorous exercise, in particular Bikram yoga, combines many of these sensorimotor/exposure therapeutic features. However, there is very little research investigating the feasibility and efficacy of such treatments for targeting the underlying psychobiology of persistent pain.

Methods

This study was a randomized controlled trail (RCT) comparing the efficacy of Bikram yoga versus high intensity interval training (HIIT), for improving persistent pain in women aged 20 to 50 years. The participants were 1:1 randomized to attend their assigned intervention, 3 times per week, for 8 weeks. The primary outcome measure was the Brief Pain Inventory (BPI) and further pain related biopsychosocial secondary outcomes, including SF-36 Medical Outcomes and heart rate variability (HRV), were also explored. Data was collected pre (t0) and post (t1) intervention via an online questionnaire and physiological testing.

Results

A total of 34 women were recruited from the community. Analyses using ANCOVA demonstrated no significant difference in BPI (severity plus interference) scores between the Bikram yoga (n = 17) and the HIIT (n = 15). Women in the Bikram yoga group demonstrated significantly improved SF-36 subscale physical functioning: [ANCOVA: F(1, 29) = 6.17, p = .019, partial eta-squared effect size (ηp2) = .175 and mental health: F(1, 29) = 9.09, p = .005, ηp2 = .239; and increased heart rate variability (SDNN): F(1, 29) = 5.12, p = .013, ηp2 = .150, scores compared to the HIIT group. Across both groups, pain was shown to decrease, no injuries were experienced and retention rates were 94% for Bikram yoga and 75% for HIIT .

Conclusions

Bikram yoga does not appear a superior exercise compared to HIIT for persistent pain. However, imporvements in quality of life measures and indicator of better health were seen in the Bikram yoga group. The outcomes of the present study suggest vigorous exercise interventions in persistent pain cohorts are feasible.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6714085/

 

High Frequency of Yoga Practice Produces Greater Benefits

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High Frequency of Yoga Practice Produces Greater Benefits

 

By John M. de Castro, Ph.D.

 

“Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration. Body- and self-awareness are particularly beneficial, because they can help with early detection of physical problems and allow for early preventive action.” – Natalie Nevins

 

Yoga practice has been shown to have a myriad of benefits for psychological and physical health, social, and spiritual well-being. It is both an exercise and a mind-body practice that stresses both mental attention to present moment movements, breath control, and flexibility, range of motion, and balance. There has, however, not been much attention paid to the characteristics of practice that are important for producing maximum benefits.

 

In today’s Research News article “Effects of Yoga Asana Practice Approach on Types of Benefits Experienced.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6746050/), Wiese and colleagues emailed a questionnaire to a large sample of yoga practitioners. They were asked for demographic information and to describe their yoga practice and physical, mental, emotional, spiritual, and relational benefits of yoga.

 

They found that the higher the frequency of practice the greater the physical, mental, emotional, spiritual, and relational benefits. Weaker relationships were found between consistency of practice, teaching yoga, and teacher experience and the benefits. In addition, there was a relationship between the frequency of practice without a teacher and self-confidence. Evening practice was found to be a negative predictor of benefits.

 

These findings suggest, as has been previously reported, that yoga practice produces myriad of benefits for psychological and physical health, social, and spiritual well-being. The characteristic of practice that was most highly related to these benefits was how many times per week yoga was practiced, particularly when the practice occurred 5 or more times per week; the more practice, the greater the benefits. Also associated with benefits were consistency of practice, teaching yoga, and teacher experience, while evening practice was associated with less benefit.

 

It should be noted that these results are correlations and caution must be exercised in assigning causation. But the findings are consistent with finding from controlled studies, suggesting that yoga practice produces great benefit.

 

So, practice frequently to obtain the greatest benefits from yoga practice.

 

“Multiple studies have confirmed the many mental and physical benefits of yoga. Incorporating it into your routine can help enhance your health, increase strength and flexibility and reduce symptoms of stress, depression and anxiety. Finding the time to practice yoga just a few times per week may be enough to make a noticeable difference when it comes to your health.” – Rachel Link

 

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

 

Wiese, C., Keil, D., Rasmussen, A. S., & Olesen, R. (2019). Effects of Yoga Asana Practice Approach on Types of Benefits Experienced. International journal of yoga, 12(3), 218–225. doi:10.4103/ijoy.IJOY_81_18

 

Abstract

Context:

Modern science and the classic text on hatha yoga, Hatha Yoga Pradipika, report physical, mental, emotional, spiritual, and relational benefits of yoga practice. While all have specific suggestions for how to practice, little research has been done to ascertain whether specific practice approaches impact the benefits experienced by practitioners.

Aims:

Our aim was to relate the experience level of the practitioner, the context of practice approaches (time of day, duration of practice, frequency of practice, etc.), and experience level of the teacher, to the likelihood of reporting particular benefits of yoga.

Methods:

We conducted a cross-sectional descriptive survey of yoga practitioners across levels and styles of practice. Data were compiled from a large voluntary convenience sample (n = 2620) regarding respondents’ methods of practice, yoga experience levels, and benefits experienced. Multiple logistic regression was used to identify approaches to yoga practice that positively predicted particular benefits.

Results:

Frequency of practice, either with or without a teacher, was a positive predictor of reporting nearly all benefits of yoga, with an increased likelihood of experiencing most benefits when the practitioner did yoga five or more days per week. Other aspects of practice approach, experience level of the practitioner, and the experience level of the teacher, had less effect on the benefits reported.

Conclusions:

Practice frequency of at least 5 days per week will provide practitioners with the greatest amount of benefit across all categories of benefits. Other practice approaches can vary more widely without having a marked impact on most benefits experienced.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6746050/

 

Mindfulness Training is Effective with Widely Diverse Populations

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Mindfulness Training is Effective with Widely Diverse Populations

 

By John M. de Castro, Ph.D.

 

“In the last two decades, references to mindfulness-based treatments have proliferated. Its benefits are touted for many medical conditions and seem to be universally accepted as a technique to improve mental health across diverse populations.” – Sara Davin

 

Disadvantaged populations have a disproportionate share of mental health issues. Indeed, the lower the socioeconomic status of an individual the greater the likelihood of a mental disorder. It is estimated that major mental illnesses are almost 3 times more likely in the disadvantaged, including almost double the incidence of depression, triple the incidence of anxiety disorders, alcohol abuse, and eating disorders. These higher incidences of mental health issues occur, in part, due to mental health problems leading to unemployment and poverty, but also to the stresses of life in poverty.

 

Most psychotherapies were developed to treat disorders in affluent western populations and are not affordable or sensitive to the unique situations and education levels of the diverse populations. Hence, there is a great need for alternative treatments for diverse populations. One increasingly popular alternative is mindfulness practices. These include meditation, tai chi, qigong, yoga, guided imagery, prayer, etc. The research on the effectiveness of mindfulness practices with diverse populations is accumulating, so it makes sense to stop and summarize what has been learned.

 

In today’s Research News article “Addressing Diversity In Mindfulness Research On Health: A Narrative Review Using The Addressing Framework.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6746558/),Chin and colleagues review and summarize the published research studies on the effectiveness of mindfulness practice for various populations.

 

They report that the published studies found that mindfulness practice was beneficial regardless of age, being effective in children, adolescents, adults, and the elderly, regardless of ethnicity, including black, Hispanic, native American, and Asian populations, and regardless of sexual orientation, including lesbian, gay, bisexual, and transgender participants. Mindfulness training was also found to improve the well-being of patients with acquired disabilities including Alzheimer’s disease, diabetic peripheral neuropathy, traumatic brain injury, and multiple sclerosis. Mindfulness appears to be effective regardless of socioeconomic status, being beneficial in both affluent and poor participants and regardless of nationality, being beneficial for European Americans, Taiwanese, South Africans, British and Swedes. Finally, there’s only a small number of studies that compare the effectiveness of mindfulness practice for males versus females. In general, mindfulness practice appears to be beneficial for both genders, but possibly more beneficial for women than men.

 

These findings are quite striking and suggest that mindfulness training is beneficial for a wide variety of people with a wide variety of conditions. It is no wonder that mindfulness practice appears to be spreading rapidly, with meditation practice increasing from 4% to 14% of the US population over the last 5 years.

 

Hus, mindfulness training is effective with widely diverse populations.

 

“The application of mindfulness to diversity and inclusion is about opening and appreciating rather than rejecting difference.” – Joshua Ehrlich

 

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

 

Chin, G., Anyanso, V., & Greeson, J. (2019). Addressing Diversity In Mindfulness Research On Health: A Narrative Review Using The Addressing Framework. Cooper Rowan medical journal, 1(1), 2.

 

INTRODUCTION

Over the past 5 years, the number of Americans practicing meditation has more than tripled, rising from 4% of adults in 2010 to 14% in 2017.1 This rise is likely related to the increasing focus on preventive and integrative approaches to healthcare in the United States, such as meditation, which is often used to reduce stress, anxiety, depression, and pain in conjunction with improving health and well-being.2 While many different meditative practices exist, mindfulness meditation emphasizes nonjudgmental awareness of the present moment. Although substantial research supports mindfulness-related improvements in patient-reported mental and physical health,3 the replication crisis in social science and medicine, alongside numerous methodological concerns about extant mindfulness studies,4 invites questions regarding the generalizability of research on the reported health-promoting effects of mindfulness meditation and mindfulness as an innate, dispositional quality (trait mindfulness). Moreover, as much of mindfulness research over-samples middle-to-upper class, Caucasian, women,5 the extent to which results generalize to a broader, more diverse population is unclear. One possible reason for this overrepresentation could be that this population has the time and/or finances to participate in mindfulness-based interventions (MBIs) from which researchers draw samples.

In 2001, Dr. Pamela Hays published Addressing Cultural Complexities in Practice,6 introducing the ADDRESSING framework as a guide to help clinicians better identify and understand the relevant cultural identities of their clients. According to Dr. Hays, the facets of identity include: Age, Developmental and acquired Disabilities, Religion, Ethnicity, Socioeconomic status, Sexual orientation, Indigenous heritage, National origin, and Gender. This framework allows room for intersectionality between identity facets and does not inherently exclude non-minority individuals. As such, the ADDRESSING framework, with its attention to multiple aspects of identity, provides an effective structure for organizing research published on different populations and identifying 1) which populations are represented and underrepresented in various categories and 2) what is known about underrepresented groups in research. The main purpose of this review, therefore, was to use the ADDRESSING framework to highlight mindfulness research conducted on historically underrepresented groups as both a method to summarize what has been done and to point out gaps for future research.

Overall, mindfulness can reduce stress and improve mental health in diverse populations. Given the unique stressors and mental health disparities individuals in diverse groups experience, mindfulness-related changes in mental health likely support improvements in health-related behavior, QoL and well-being.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6746558/

 

Improve Mindfulness Training with Natural Settings

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Improve Mindfulness Training with Natural Settings

 

By John M. de Castro, Ph.D.

 

“Our deepest origins lie in the natural world and time in the great outdoors can be calming, invigorating, beautiful… and lots of fun! Mindfulness is paying attention without judgement to the present moment and it’s the perfect way to enhance our connection with nature.”- Claire Thompson

 

Modern living is stressful, perhaps, in part because it has divorced us from the natural world that our species was immersed in throughout its evolutionary history. Modern environments may be damaging to our health and well-being simply because the species did not evolve to cope with them. This suggests that returning to nature, at least occasionally, may be beneficial. Indeed, researchers are beginning to study nature walks or what the Japanese call “Forest Bathing” and their effects on our mental and physical health.

 

Mindfulness practices have been found routinely to reduce the psychological and physiological responses to stress and improve mood. People have long reported that walking in nature elevates their mood. It appears intuitively obvious that if mindfulness training occurred in a beautiful natural place, it would greatly improve the effectiveness of mindfulness practice. Pictures in the media of meditation almost always show a practitioner meditating in a beautiful natural setting. But there is little systematic research regarding the effects of mindfulness training in nature. It’s possible that the combination might magnify the individual benefits of each.

 

In today’s Research News article “A Systematic Review and Meta-Analysis of Nature-Based Mindfulness: Effects of Moving Mindfulness Training into an Outdoor Natural Setting.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6747393/), Diernis and colleagues review and summarize the published research studies of the effects of combining mindfulness training with natural environments. They found 26 published studies.

 

They report that the published research studies found that mindfulness practice in nature produced greater improvements in psychological, social, and physical well-being with moderate to small effect sizes. These effects were present regardless of whether the study employed a no-treatment or active control condition. In addition, natural environments that were wild and/or forested tended to produce greater effects than natural environments that were garden or park environments.

 

The meta-analysis suggests that mindfulness training in the natural environment, especially in wild environments, produces greater benefits than similar training in non-natural settings. It is not clear why this would be true. Perhaps, removing the individual from the environments that their accustomed to, potentiates mindfulness training. Or perhaps, returning the individual to the type of environments that reflect their evolutionary history, reduces stress and produces greater relaxation and improved attention. Regardless, it’s clear that practicing mindfulness in nature is very beneficial.

 

So, improve mindfulness training with natural settings.

 

“During my first mindfulness-in-nature retreat, when my hand touched the sun-warmed ground, I felt a connection to the Earth I didn’t know was possible. It was as if the energy of the Earth connected with my own. There was no separation. It was grounding, warm, and it felt like home.” – Sara Overton

 

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

 

Djernis, D., Lerstrup, I., Poulsen, D., Stigsdotter, U., Dahlgaard, J., & O’Toole, M. (2019). A Systematic Review and Meta-Analysis of Nature-Based Mindfulness: Effects of Moving Mindfulness Training into an Outdoor Natural Setting. International journal of environmental research and public health, 16(17), 3202. doi:10.3390/ijerph16173202

 

Abstract

Research has proven that both mindfulness training and exposure to nature have positive health effects. The purpose of this study was to systematically review quantitative studies of mindfulness interventions conducted in nature (nature-based mindfulness), and to analyze the effects through meta-analyses. Electronic searches revealed a total of 25 studies to be included, examining 2990 participants. Three analyses were conducted: Nature-based mindfulness interventions evaluated as open trials (k = 13), nature-based mindfulness compared with groups in non-active control conditions (k = 5), and nature-based mindfulness compared with similar interventions but without contact with nature (k = 7). The overall combined psychological, physiological, and interpersonal effects from pre- to post-intervention were statistically significant and of medium size (g = 0.54, p < 0.001). Moderation analyses showed that natural environments characterized as forests/wild nature obtained larger numerical effects than environments characterized as gardens/parks, as did informal mindfulness compared with formal mindfulness. The small number of studies included, as well as the heterogeneity and generally low quality of the studies, must be taken into consideration when the results are interpreted

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6747393/

 

Improve the Psychological and Physical Health of Myeloproliferative Neoplasm Patients with a Smartphone Mindfulness App

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Improve the Psychological and Physical Health of Myeloproliferative Neoplasm Patients with a Smartphone Mindfulness App

 

By John M. de Castro, Ph.D.

 

“Even with an app, mindfulness takes practice. Like playing an instrument or a sport, the more you practice, the better you get and the more you get out of it. . . Whatever you try, mindfulness training is considered very safe, and has a good chance of increasing your happiness and peacefulness, and reducing your depression, anxiety, and stress.” – James Cartreine

 

“Myeloproliferative Neoplasms (MPNs) are blood cancers that occur when the body makes too many white or red blood cells, or platelets” (Cancer Support Community). It typically occurs in older adults and is fairly rare (1-2 cases/100,000 per year) and has a very high survival rate. It produces a variety of psychological and physical symptoms including fatigue, anxiety, depression, pain, and sleep disturbance, reduced physical, social, and cognitive functioning resulting in a reduced quality of life.

 

Mindfulness training has been shown through extensive research to be effective in improving physical and psychological health including fatigue, anxiety, depression, pain, and sleep disturbance, and improves physical, social, and cognitive functioning as well as quality of life in cancer patients. The vast majority of the mindfulness training techniques, however, require a trained therapist. This results in costs that many patients can’t afford. In addition, the participants must be available to attend multiple sessions at particular scheduled times that may or may not be compatible with their busy schedules and at locations that may not be convenient.

 

As an alternative, Apps for smartphones have been developed. These have tremendous advantages in decreasing costs, making training schedules much more flexible, and eliminating the need to go repeatedly to specific locations. But the question arises as to the effectiveness of these Apps in relieving the psychological and physical symptoms of cancer and improving their quality of life.

 

In today’s Research News article “Smartphone-Based Meditation for c: Feasibility Study to Inform Future Trials.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6658299/), Huberty and colleagues recruited Myeloproliferative Neoplasm Patients and randomly assigned them to either to receive 4 weeks of mindfulness training including 10 minutes of meditation per day via a smartphone app (“Calm”) followed by mindfulness training via another smartphone app (“10% Happier App”), the 2 apps in reverse order, education about Myeloproliferative Neoplasm followed by “10% Happier App”, or education followed by “Calm” app. They were measured before and after training and for Myeloproliferative Neoplasm symptoms, fatigue, anxiety, depression, pain, sleep disturbance, sexual function, health, and quality of life.

 

They found that the participants used the “Calm” App to a significantly greater extent and enjoyed it more than the “10% Happier” App. But following mindfulness training with both apps there were significant improvements. For the “10% Happier” App after training there were significant increases in health, and mental health and decreases in fatigue, anxiety, depression, and sleep disturbance. For the “Calm” App after training there were significant increases in health, and decreases in Myeloproliferative Neoplasm symptoms, fatigue, depression, vaginal discomfort, and sleep disturbance.

 

This was a relatively small pilot study that demonstrated the feasibility and efficacy of mindfulness training smartphone apps for the treatment of Myeloproliferative Neoplasm patients. It would appear that the “Calm” App is the preferred app. But both were effective in producing benefits. The improvements were significant and helpful in relieving the suffering of the patients. This is important as the use of smartphone apps makes it easier, more convenient, and more cost effective to provide mindfulness training to a wide swath of Myeloproliferative Neoplasm patients thus maximizing the utilization of mindfulness training for the improvement of the symptoms of patients with Myeloproliferative Neoplasm.

 

So, improve the psychological and physical health of myeloproliferative neoplasm patients with a smartphone mindfulness app.

 

“So how can this practice of mindfulness help people with cancer? . . . Routinely, we see large and meaningful improvements in mood, stress levels, depression, anger, worry, and rumination. We also see people having an increased sense of meaning and purpose in life, better sleep, and more energy, as well as displaying biological changes like a healthier pattern of stress hormones and less inflammation in the immune system.” – 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 and on Twitter @MindfulResearch

 

Study Summary

 

Jennifer Huberty, Ryan Eckert, Linda Larkey, Jonathan Kurka, Sue A Rodríguez De Jesús, Wonsuk Yoo, Ruben Mesa. Smartphone-Based Meditation for Myeloproliferative Neoplasm Patients: Feasibility Study to Inform Future Trials. JMIR Form Res. 2019 Apr-Jun; 3(2): e12662. Published online 2019 Apr 29. doi: 10.2196/12662

 

 

Abstract

Background

Myeloproliferative neoplasm (MPN) patients often report high symptom burden that persists despite the best available pharmacologic therapy. Meditation has gained popularity in recent decades as a way to manage cancer patient symptoms.

Objective

The aim of this study was to examine the feasibility of 2 different consumer-based meditation smartphone apps in MPN patients and to examine the limited efficacy of smartphone-based meditation on symptoms compared with an educational control group.

Methods

Patients (n=128) were recruited nationally through organizational partners and social media. Eligible and consented patients were enrolled into 1 of 4 groups, 2 of which received varying orders of 2 consumer-based apps (10% Happier and Calm) and 2 that received one of the apps alone for the second 4 weeks of the 8-week intervention after an educational control condition. Participants were asked to perform 10 min of meditation per day irrespective of the app and the order in which they received the apps. Feasibility outcomes were measured at weeks 5 and 9 with a Web-based survey. Feasibility outcomes were acceptability, demand, and limited efficacy for depression, anxiety, pain intensity, sleep disturbance, sexual function, quality of life, global health, and total symptom burden.

Results

A total of 128 patients were enrolled across all 4 groups, with 73.4% (94/128) patients completing the intervention. Of the participants who completed the 10% Happier app, 61% (46/76) enjoyed it, 66% (50/76) were satisfied with the content, and 77% (59/76) would recommend to others. Of those who completed the Calm app, 83% (56/68) enjoyed it, 84% (57/68) were satisfied with the content, and 97% (66/68) would recommend to others. Of those who completed the educational control, 91% (56/61) read it, 87% (53/61) enjoyed it, and 71% (43/61) learned something. Participants who completed the 10% Happierapp averaged 31 (SD 33) min/week; patients completing the Calm app averaged 71 (SD 74) min/week. 10% Happier app participants saw small effects on anxiety (P<.001 d=−0.43), depression (P=.02; d=−0.38), sleep disturbance (P=.01; d=−0.40), total symptom burden (P=.13; d=−0.27), and fatigue (P=.06; d=−0.30), and moderate effects on physical health (P<.001; d=0.52). Calm app participants saw small effects on anxiety (P=.29; d=−0.22), depression (P=.09; d=−0.29), sleep disturbance (P=.002; d=−0.47), physical health (P=.005; d=0.44), total symptom burden (P=.13; d=−0.27), and fatigue (P=.13; d=−0.27). Educational control participants (n=61) did not have effects on any patient-reported outcome except for a moderate effect on physical health (P<.001; d=0.77).

Conclusions

Delivering meditation via the Calm app is feasible and scored higher in terms of feasibility when compared with the 10% Happier app. The Calm app will be used to implement a randomized controlled trial, testing the effects of meditation on symptom burden in MPNs.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6658299/