Improve Heart Failure Treatment Adherence with Spirituality

September 25, 2016 psyjdc 1 Comment

By John M. de Castro, Ph.D.

“Given the mechanism by which we think religion/spirituality influences physical health, i.e., through psychosocial and behavioral pathways, and the strong influence that psychosocial and behavioral factors have on risk of developing cardiovascular disease, there is no medical condition that R/S is more likely to influence than CVD.” – Fernando A. Lucchese

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. Contemplative practices, such as meditation, tai chi, and yoga, have also been shown to be helpful for heart health. In addition, mindfulness practices have also been shown to be helpful for producing the kinds of other lifestyle changes needed such as smoking cessation, weight reduction, and stress reduction. Mindfulness has also been shown to be linked to spirituality and

Spirituality and religiosity are known to help with a wide range of physical and psychological problems. So, it would make sense to investigate the relationship of spirituality and religiosity to recovery from heart failure.

In today’s Research News article “Association between Spirituality and Adherence to Management in Outpatients with Heart Failure.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1332516243438965/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4940148/

Alvarez and colleagues measured adherence to therapy, quality of life, depression, religiosity and spirituality in adult patients with heart failure. They found that there were significant relationships between spirituality and adherence to pharmacologic and non-pharmacologic therapy, such that the higher the spirituality of the patient the greater the adherence. This was true for all of the spirituality subscales including spiritual connection, meaning of life, awe and wonder, wholeness & integration, spiritual strength, inner peace, hope & optimism and faith and was also true for intrinsic religiosity but not overall religiosity. They also found that the higher the levels of spirituality the higher the quality of life, both overall and disease specific, and the lower the depression.

It should be pointed out that these results are correlational and as such causation cannot be concluded. It could be that the kinds of people who tend to adhere to medical recommendations are also the kinds of people who pursue spirituality. It will take a study where spirituality is manipulated to establish a causal connection.

These findings indicate that spirituality has very positive relationships with adherence and quality of life and negative relationship to depression in heart failure patients. Adherence is particularly significant. One of the biggest challenges in all of medicine is to get patients to actually take the prescribed medications, perform the recommended life style changes, and participate in the prescribed therapy sessions. So, increasing adherence is very important for increasing the likelihood of patients getting the full benefit of their medical recommendations. For heart failure patients this could literally be the difference between life and death. These findings, like many others, point to the importance of spirituality and intrinsic religiosity, but not simple participation in religion, in the health and well-being of the individual.

So, improve heart failure treatment adherence with spirituality.

“the link between improved health and spiritual wellbeing was at least partially explained by the role gratitude plays in spirituality. It seems that a more grateful heart is indeed a more healthy heart. Gratitude journaling is an easy way to support cardiac health.” – Paul Mills

CMCS – Center for Mindfulness and Contemplative Studies

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

Study Summary

Alvarez, J. S., Goldraich, L. A., Nunes, A. H., Zandavalli, M. C. B., Zandavalli, R. B., Belli, K. C., … Clausell, N. (2016). Association between Spirituality and Adherence to Management in Outpatients with Heart Failure. Arquivos Brasileiros de Cardiologia, 106(6), 491–501. http://doi.org/10.5935/abc.20160076

Abstract

Background: Spirituality may influence how patients cope with their illness.

Objectives: We assessed whether spirituality may influence adherence to management of outpatients with heart failure.

Methods: Cross sectional study enrolling consecutive ambulatory heart failure patients in whom adherence to multidisciplinary treatment was evaluated. Patients were assessed for quality of life, depression, religiosity and spirituality utilizing validated questionnaires. Correlations between adherence and psychosocial variables of interest were obtained. Logistic regression models explored independent predictors of adherence.

Results: One hundred and thirty patients (age 60 ± 13 years; 67% male) were interviewed. Adequate adherence score was observed in 38.5% of the patients. Neither depression nor religiosity was correlated to adherence, when assessed separately. Interestingly, spirituality, when assessed by both total score sum (r = 0.26; p = 0.003) and by all specific domains, was positively correlated to adherence. Finally, the combination of spirituality, religiosity and personal beliefs was an independent predictor of adherence when adjusted for demographics, clinical characteristics and psychosocial instruments.

Conclusion: Spirituality, religiosity and personal beliefs were the only variables consistently associated with compliance to medication in a cohort of outpatients with heart failure. Our data suggest that adequately addressing these aspects on patient’s care may lead to an improvement in adherence patterns in the complex heart failure management.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4940148/

Improve Health with Tai Chi

September 7, 2016 psyjdc 1 Comment

By John M. de Castro, Ph.D.

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

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 and increase the number of cancer killing cells in the bloodstream.

Because Tai Chi is not strenuous, involving slow gentle movements, and is safe, having no appreciable side effects, it is appropriate for all ages including the elderly and for individuals with illnesses that limit their activities or range of motion. In today’s Research News article “An evidence map of the effect of Tai Chi on health outcomes.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1316431988380724/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4962385/ Solloway and colleagues review the published research literature on the health effects of Tai Chi practice. They summarized previously published reviews and meta-analyses of the research. In other words, they performed a summary of summaries.

They report that Tai Chi has been shown to be helpful for balance and fall prevention, particularly in the elderly, and with hypertension, reducing both systolic and diastolic blood pressure. It was also found to improve cognitive performance, pain, osteoarthritis pain and joint stiffness, muscle strength, improved chronic obstructive pulmonary disease (COPD), and relief of depression.

These results are very encouraging and suggest that Tai Chi is effective for a number of health conditions. It has so many advantages as a therapy that it should be considered for not only treatment but also prevention of disease and promotion of health especially in the elderly and vulnerable populations. Among its many advantages is low cost. Training can occur in relatively large groups and it can be practiced virtually anywhere alone or in groups. In addition, it’s safe, having no known adverse outcomes.

So, improve health with tai chi.

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

CMCS – Center for Mindfulness and Contemplative Studies

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

Study Summary

Solloway, M. R., Taylor, S. L., Shekelle, P. G., Miake-Lye, I. M., Beroes, J. M., Shanman, R. M., & Hempel, S. (2016). An evidence map of the effect of Tai Chi on health outcomes. Systematic Reviews, 5, 126. http://doi.org/10.1186/s13643-016-0300-y

Abstract

Background: This evidence map describes the volume and focus of Tai Chi research reporting health outcomes. Originally developed as a martial art, Tai Chi is typically taught as a series of slow, low-impact movements that integrate the breath, mind, and physical activity to achieve greater awareness and a sense of well-being.

Methods: The evidence map is based on a systematic review of systematic reviews. We searched 11 electronic databases from inception to February 2014, screened reviews of reviews, and consulted with topic experts. We used a bubble plot to graphically display clinical topics, literature size, number of reviews, and a broad estimate of effectiveness.

Results: The map is based on 107 systematic reviews. Two thirds of the reviews were published in the last five years. The topics with the largest number of published randomized controlled trials (RCTs) were general health benefits (51 RCTs), psychological well-being (37 RCTs), interventions for older adults (31 RCTs), balance (27 RCTs), hypertension (18 RCTs), fall prevention (15 RCTs), and cognitive performance (11 RCTs). The map identified a number of areas with evidence of a potentially positive treatment effect on patient outcomes, including Tai Chi for hypertension, fall prevention outside of institutions, cognitive performance, osteoarthritis, depression, chronic obstructive pulmonary disease, pain, balance confidence, and muscle strength. However, identified reviews cautioned that firm conclusions cannot be drawn due to methodological limitations in the original studies and/or an insufficient number of existing research studies.

Conclusions: Tai Chi has been applied in diverse clinical areas, and for a number of these, systematic reviews have indicated promising results. The evidence map provides a visual overview of Tai Chi research volume and content.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4962385/

Meditation Improves Longevity by Producing a Healthier Relationship with Existence

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

By John M. de Castro, Ph.D.

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

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

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

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

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

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

or below.

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

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

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

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

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

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

CMCS – Center for Mindfulness and Contemplative Studies

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

Study Summary

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

Abstract

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

Mindfulness Improves Health in Primary Care

June 22, 2016 psyjdc Leave a comment

By John M. de Castro, Ph.D.

“people who have battled with health problems for years find relief through accepting and working with their condition in a new way, dropping the desperate struggle to make things different from how they are. Mindfulness training makes it possible for a different kind of healing to take place, creating an open space of awareness from which people can start choosing to live well, as best they can, even with a serious illness.” – Goguen-Hughes

Mindfulness training has taken its place in healthcare as a primary treatment or in combination with more traditional treatments for a wide variety of health issues. Most of the studies of these medical applications of mindfulness recruit patients who have been diagnosed with specific disorders. But, primary care physicians see patients with a mix of complaints that they treat and don’t require referral to a specialist. This raises the question of generalizability. It mindfulness training helpful for the heterogeneous kind of patients seen by primary care practitioners?

In today’s Research News article “The Efficacy of Mindfulness-Based Interventions in Primary Care: A Meta-Analytic Review.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1256377754386148/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4639383/

Demarzo and colleagues reviewed the published studies employing mindfulness training for patients recruited from primary care physicians. They found that the appropriate literature was sparse with only 6 randomized controlled trials reported. But the results were rather consistent. Mindfulness training groups compared to randomly assigned control groups had significantly improved general health, psychological health, and quality of life. These benefits of the training were maintained, albeit at generally lower levels, 6-months after the conclusion of training.

Hence, they found that the small number of published research studies available report that mindfulness training improves health and well-being in patients treated by primary care providers. It makes sense that since mindfulness training appears to be effective for the individual conditions that it would also be effective for a mixed group of patients with these disorders. But, the patients treated in primary care generally have milder disorders. It is reassuring that mindfulness training is effective over a range of illness intensities.

How can mindfulness training be affective over such a wide range of physical and psychological illnesses at a wide range of intensities? I am not aware of any other treatment that even comes close to this widespread applicability. It is not known exactly how mindfulness training affects all of these conditions, but certain effects of the training appear to be helpful with almost any condition. In particular, the ability of mindfulness training to reduce the psychological and physiological responses to stress would ameliorate the exacerbation of the disorders produced by stress. Mindfulness training also appears to strengthen the immune system and reduce the inflammatory response, which would be helpful in preventing or fighting off many illnesses. Finally, the ability of mindfulness training to focus the individual on the present moment and reduce thinking about the past and future would reduce, anxiety, worry, and rumination which contribute to many psychological problems.

Mindfulness training is not a panacea. But, it is ubiquitously applicable and helpful to most patients. So, improve the health of patients in primary care with mindfulness.

“In fact, the health effects of meditation can be even more dramatic — a matter of life and death. Williams points to a National Institutes of Health study that showed a 23 percent decrease in mortality, a 30 percent decrease in death due to cardiovascular problems and a big decrease in cancer mortality as well. “This effect is equivalent to discovering an entirely new class of drugs (but without the inevitable side effects).” – Mark Williams

CMCS – Center for Mindfulness and Contemplative Studies

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

Study Summary

Demarzo, M. M. P., Montero-Marin, J., Cuijpers, P., Zabaleta-del-Olmo, E., Mahtani, K. R., Vellinga, A., … García-Campayo, J. (2015). The Efficacy of Mindfulness-Based Interventions in Primary Care: A Meta-Analytic Review. Annals of Family Medicine, 13(6), 573–582. http://doi.org/10.1370/afm.1863

Abstract

PURPOSE: Positive effects have been reported after mindfulness-based interventions (MBIs) in diverse clinical and nonclinical populations. Primary care is a key health care setting for addressing common chronic conditions, and an effective MBI designed for this setting could benefit countless people worldwide. Meta-analyses of MBIs have become popular, but little is known about their efficacy in primary care. Our aim was to investigate the application and efficacy of MBIs that address primary care patients.

METHODS: We performed a meta-analytic review of randomized controlled trials addressing the effect of MBIs in adult patients recruited from primary care settings. The PRISMA (Preferred Reporting Items for Systematic Reviews and Meta-Analyses) and Cochrane guidelines were followed. Effect sizes were calculated with the Hedges g in random effects models.

RESULTS: The meta-analyses were based on 6 trials having a total of 553 patients. The overall effect size of MBI compared with a control condition for improving general health was moderate (g = 0.48; P = .002), with moderate heterogeneity (I2 = 59; P <.05). We found no indication of publication bias in the overall estimates. MBIs were efficacious for improving mental health (g = 0.56; P = .007), with a high heterogeneity (I2 = 78;P <.01), and for improving quality of life (g = 0.29; P = .002), with a low heterogeneity (I2 = 0; P >.05).

CONCLUSIONS: Although the number of randomized controlled trials applying MBIs in primary care is still limited, our results suggest that these interventions are promising for the mental health and quality of life of primary care patients. We discuss innovative approaches for implementing MBIs, such as complex intervention and stepped care.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4639383/

Improve Well-Being with Menstrual Disorder with Yoga Nidra

June 20, 2016 psyjdc 1 Comment

By John M. de Castro, Ph.D.

“The ancient practice of yoga nidra, also known as yogic sleep, is a meditative practice that results in conscious deep sleep. Current research suggests that yoga nidra can help relieve menstrual problems, diabetes symptoms and post-traumatic stress disorder (PTSD).” – Elaine Gavalas

Menstrual disorders are associated with disruptive physical and/or emotional symptoms just before and during menstruation, including heavy bleeding, missed periods and unmanageable mood swings. Symptoms can include abnormal uterine bleeding, which may be abnormally heavy or absent or occurs between periods, painful menstrual periods, premenstrual syndrome, or premenstrual dysphonic disorder (depression). These disorders are all very common and most women experience some of these symptoms sometime during their premenopausal years, while around 20% experience them throughout their fertile years.

Yoga has documented benefits for the individual’s psychological and physical health and well-being. It has also been shown to improve menstrual problems. Yoga, however, consists of a number of components including, poses, breathing exercises, yoga nidra (meditation), concentration, and philosophy/ethics. So, it is difficult to determine which facet or combination of facets of yoga are responsible for which benefit. Hence, it is important to begin to test each component in isolation to determine its effects.

In today’s Research News article “Psycho-Biological Changes with Add on Yoga Nidra in Patients with Menstrual Disorders: a Randomized Clinical Trial.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1255064667850790/?type=3&theater

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

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4794540/

Rani and colleagues randomly assigned women who displayed menstrual disorders for more than 6-months to either a yoga Nidra or treatment as usual group. Yoga nidra is generally practiced while lying on the back on a mat on the floor with the arms out at the sides and the palm facing up. This is the what’s known as the corpse pose in yoga. It is generally a deep guided meditation practice. It usually begins with a systematic body scan meditation and then moves into a deep meditative state. The most easily observable effect of the yoga nidra practice is the extremely deep relaxation of the nervous system and healing of the body by allowing it the rest and recharge it usually lacks in our all too busy lifestyles. Yoga nidra produces a state of deep relaxation and sedation without the individual actually going to sleep.

At baseline Rani and colleagues measured psychological general well-being, and a variety of hormone levels. The yoga nidra group then received 30-35-minute yoga nidra, 5 days per week for 3 months and practiced at home for the subsequent 3 months. Measurements were then repeated at the end of the 6-month program. Control participants received their normal medical treatments during the 6-month period. They found that the yoga Nidra group showed significant improvements in anxiety, depression, positive well-being, general health, and vitality while the control group did not. Similarly, they found that the yoga Nidra group had significant decreases in 4 hormone levels; thyroid-stimulating hormone, follicle-stimulating hormone, luteinizing hormone, and prolactin. Hence, yoga Nidra produced positive benefits for psychological well-being and also for endocrine (hormonal) function.

These are exciting findings. Yoga Nidra practice improved psychological well-being in women with menstrual disorder. Yoga practice and meditation practice have these same benefits for practitioners. But, it’s interesting that these psychological benefits can be produced by yoga nidra practice alone. The findings of decreased hormone levels are significant. Pituitary hormones, follicle stimulating hormone, luteinizing hormones, prolactin and thyroid hormones are very much involved in the menstrual cycle and are required for normal development of ova. Yoga Nidra practice may be helping with menstrual disorder by producing better regulation of these crucial hormones. Future research will be required to investigate this idea.

It is important to note that the control group did not receive any new active treatment. It is possible that the effects observed were not due to yoga Nidra, but to the expectations of the participants that the yoga nidra would improve their disorder. It will be important for future research to include and active or placebo control condition.

Regardless, the results suggest that well-being can be improved in women with menstrual disorder with yoga nidra.

“Yoga nidra for me is like a ‘super nap’ that recharges me in no time. It is a complete rejuvenation package – a must to relieve ourselves of daily stress in today’s busy world.” – Pritika Nair

CMCS – Center for Mindfulness and Contemplative Studies

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

Study Summary

Rani, K., Tiwari, S. C., Kumar, S., Singh, U., Prakash, J., & Srivastava, N. (2016). Psycho-Biological Changes with Add on Yoga Nidra in Patients with Menstrual Disorders: a Randomized Clinical Trial. Journal of Caring Sciences,5(1), 1–9. http://doi.org/10.15171/jcs.2016.001

Abstract

Introduction: Menstrual disorders are common problems among women in the reproductive age group. Yuga interventions may decrease the physical and psychological problems related to menstrual disorders. The present study was aimed to assess the effect of Yoga Nidra on psychological problems in patients with menstrual disorders.

Methods: A total number of 100 women recruited from the department of obstetrics and gynecology and were then randomly allocated into two groups: a) intervention received yogic intervention and medication for 6 month, and b) control group received no yogic intervention and they only received prescribed medication). Psychological General Well-Being Index (PGWBI) and hormonal profile were assessed at the time of before and after six months on both groups.

Results: The mean score of anxiety, depression, positive well-being, general health, and vitality scores, as well as hormonal levels, in posttest were significantly different in intervention group as compared with pretest. But there was no significant difference in control group.

Conclusion: Yoga Nidra can be a successful therapy to overcome the psychiatric morbidity associated with menstrual irregularities. Therefore, Yogic relaxation training (Yoga Nidra) could be prescribed as an adjunct to conventional drug therapy for menstrual dysfunction.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4794540/

Increase Health Behaviors with Mindfulness

May 17, 2016 psyjdc Leave a comment

By John M. de Castro, Ph.D.

“Even though the academic research on mindfulness meditation isn’t as robust as, say, nutrition or exercise, there is a reason why it’s been around for literally thousands of years. And we’re starting to get a better understanding of why it seems to be beneficial for so many aspects of life, from disease and pain management, to sleep, to control of emotions.” – Amanda Chan

We tend to think that illness is produced by physical causes, disease, injury, viruses, bacteria, etc. But, many health problems are behavioral problems or have their origins in maladaptive behavior. This is evident in car accident injuries that are frequently due to behaviors, such as texting while driving, driving too fast or aggressively, or driving drunk. Other problematic behaviors are cigarette smoking, alcoholism, drug use, or unprotected sex. Problems can also be produced by lack of appropriate behavior such as sedentary lifestyle, not eating a healthy diet, not getting sufficient sleep or rest, or failing to take medications according to the physician’s orders. Additionally, behavioral issues can be subtle contributors to disease such as denying a problem and failing to see a physician timely or not washing hands. In fact, many modern health issues, costing the individual or society billions of dollars each year, and reducing longevity, are largely preventable. Hence, promoting healthy behaviors and eliminating unhealthy ones has the potential to markedly improve health.

Mindfulness training has been shown to promote health and improve illness. It appears to be associated with a number of factors that also promote health including emotion regulation, stress management, and immune function. Many of the improvements occur by changing health behaviors. This suggests that mindfulness may affect health indirectly through intermediaries, with mindfulness affecting an intermediary which in turn affects health behaviors which in turn affects health.

In today’s Research News article “Mindfulness facets, trait emotional intelligence, emotional distress, and multiple health behaviors: A serial two-mediator model.” See:

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1230914793599111/?type=3&theater

or see below

Jacobs and colleagues explore the role of emotional intelligence and stress management as intermediaries between mindfulness and health behaviors. They had a large group of occupational therapists complete a series of tests on-line and conducted sophisticated statistical analyses to determine mediation effects of emotional intelligence and stress management between four different facets of mindfulness, observing, describing, acting with awareness and accepting without judging, and health behaviors.

They found that all of the mindfulness facets were significantly associated with positive health behaviors. The observing facet was primarily associated directly with health behaviors while the mindfulness facets of acting with awareness and accepting without judging affected health behaviors indirectly by affecting emotional intelligence and stress management which in turn, improved health behavior. Hence, the effects of mindfulness on health behaviors is partially direct with observing and indirect through emotional intelligence and stress management for the acting with awareness and accepting without judging facets.

These results suggest that observing, being able to notice and pay attention to internal and external occurrences, allow the individual to be better able to change their health behavior. Perhaps, being more aware of the effects of behavior on the body, the condition of the body, and the links to external conditions is helpful in motivating behavioral change. In other words, improved awareness of what the individual is doing and its consequences produces positive change in what the individual does.

Emotional intelligence involves being able to experience emotions fully without judging them. The mindfulness facet of accepting involves “being nonjudgmental and allowing the experienced

phenomena to be as they are without attempting to avoid, change or eliminate them.” Hence, mindfully accepting emotions is itself a component of emotional intelligence. In addition, emotional intelligence involves acting appropriately and adaptively in response to the emotions. This includes acting with awareness. Hence, the mindfulness facet of acting with awareness would be directly linked to emotional intelligence. In turn, emotional intelligence would allow for a more rational and adaptive response to our situation which would include promoting health behavior. So, the ability of mindfulness to produce positive health behaviors occurs in part directly and in part through its relationship with emotional intelligence.

The most important message here is that mindfulness can contribute greatly to your health. It improves your behavior to take better care of your health and it also improves the way you deal with your emotions making you better able to cope with the stresses of everyday life, improving your health. So, increase health behaviors with mindfulness.

CMCS – Center for Mindfulness and Contemplative Studies

Study Summary

Jacobs, I., Wollny, A., Sim, C.-W. & Horsch, A. (2016). Mindfulness facets, trait emotional intelligence, emotional distress, and multiple health behaviors: A serial two-mediator model. Scandinavian Journal of Psychology

Abstract

In the present study, we tested a serial mindfulness facets-trait emotional intelligence (TEI)-emotional distress-multiple health behaviors mediation model in a sample of N = 427 German-speaking occupational therapists. The mindfulness facets-TEI-emotional distress section of the mediation model revealed partial mediation for the mindfulness facets Act with awareness (Act/Aware) and Accept without judgment (Accept); inconsistent mediation was found for the Describe facet. The serial two-mediator model included three mediational pathways that may link each of the four mindfulness facets with multiple health behaviors. Eight out of 12 indirect effects reached significance and fully mediated the links between Act/Aware and Describe to multiple health behaviors; partial mediation was found for Accept. The mindfulness facet Observe was most relevant for multiple health behaviors, but its relation was not amenable to mediation. Implications of the findings will be discussed.

Control Blood Pressure with Mindfulness

January 25, 2016April 29, 2022 psyjdc 1 Comment

“A chronic state of arousal isn’t healthy. It causes hypertension, and it has been implicated in diabetes, asthma, and various gastrointestinal disorders. Part of the arousal response is to turn off the immune system, so you are breaking down instead of healing yourself.” ~ Erika Friedmann

High Blood Pressure (Hypertension) is an insidious disease because there are no overt symptoms. The individual feels fine. But it can be deadly as more than 360,000 American deaths, roughly 1,000 deaths each day, had high blood pressure as a primary or contributing cause. In addition, hypertension markedly increases the risk heart attack, stroke, heart failure, and kidney disease. Hypertension is present in about 70% of first heart attacks, about 80% of first strokes, and about 70% of chronic heart failures. It is also a very common disorder with about 70 million American adults (29%) having high blood pressure and only about half (52%) of people with high blood pressure have their condition under control. Additionally, nearly a third of American adults have prehypertension, with blood pressure higher than normal, but not yet considered hypertension.

High blood pressure, because it doesn’t have any primary symptoms is usually only diagnosed by direct measurement of blood pressure usually by a health care professional. When hypertension is chronically present over three quarters of patients are treated with antihypertensive drugs. But these medications often have adverse side effects. So, patients feel lousy when taking the drugs, but fine when they’re not. So, compliance is a major issue with many patients not taking the drugs regularly or stopping entirely.

Obviously there is a need for alternative to drug treatments for hypertension. Stress is known to be a contributing factor to hypertension. It acts in part by increasing activity in the sympathetic nervous system, the activating component of the peripheral nervous system and by increasing the release of stress hormones. So controlling stress would appear to be a reasonable non-drug approach to reducing high blood pressure.

Mindfulness Based Stress Reduction (MBSR) programs were designed specifically to reduce stress. They include meditation, body scan, and yoga practices. Meditation (see http://contemplative-studies.org/wp/index.php/2015/08/21/control-blood-pressure-with-meditation/), and yoga (see http://contemplative-studies.org/wp/index.php/category/contemplative-practice/yoga-contemplative-practice/), and body scan (see http://contemplative-studies.org/wp/index.php/2015/07/29/get-your-calm-on/) have been shown to be successful in reducing both the psychological and physiological responses to stress. So, it would seem appropriate to use these techniques as alternatives to drug treatment for hypertension.

In today’s Research News article “Effect of Group Mindfulness-Based Stress-Reduction Program and Conscious Yoga on Lifestyle, Coping Strategies, and Systolic and Diastolic Blood Pressures in Patients with Hypertension”

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1154248347932423/?type=3&theater

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4685370/

Nejati and colleagues compared hypertensive patients randomly assigned to receive an 8-week MBSR program or no treatment. They found significant positive improvements produced by MBSR treatment including improved lifestyle (nutrition, exercise, health responsibility, stress management, interpersonal support, and self-actualization), coping strategies (problem-focused and emotion-focused), and blood pressure (systolic and diastolic).

These results are impressive, but need to be tempered with the fact that the control condition was a no treatment condition. Without an active control many potentially confounding variables are present. But the results reinforce previous studies that make a compelling case that mindfulness practices such as MBSR are excellent alternatives to medication for the treatment of hypertension.

So, control blood pressure with mindfulness.

“Meditation can help us in many aspects of our lives, whether it be physically or mentally. It is a discipline that when practiced daily significantly decreases stress related diseases such as high blood pressure while increasing a deep relaxation response and the feel-good factor.” – Zenlama
CMCS – Center for Mindfulness and Contemplative Studies

Improve Physical Well-being with Bikram Yoga

December 26, 2015 psyjdc Leave a comment

“My system works, as long as people let me do my job my way. It is not just the sequence, it is how you do it: the timing, the mirrors, the temperature, the carpet. But if people only do it 99% right, it is 100% wrong. When someone tries to mess with it, the people won’t get the yoga benefits.” – Bikram Choudhury

Yoga practice has been shown to improve physical well-being (see http://contemplative-studies.org/wp/index.php/category/contemplative-practice/yoga-contemplative-practice/). But, there are a large number of different types of yoga practice including Ansura, Ashtanga, Bikram, Hatha, Hot Yoga, Iyengar, Jivamukti, Kripalu, Kundalini, Prenatal, Restorative, Viniypga, Vinyasa, and yin. One problem with the research on yoga effects is that different researchers use different types of yoga. So, it is difficult to compare results. In addition, the studies do not establish the relative effectiveness of each type of yoga.

Bikram Yoga is somewhat unique in that 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 “The Effects of Bikram Yoga on Health: Critical Review and Clinical Trial Recommendations”

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1137653292925262/?type=3&theater

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4609431/

Hewett and colleagues review the published research on the effectiveness of Bikram Yoga on physical well-being. They report that in terms of physical fitness, Bikram Yoga increases lower body range of motion, balance, isometric dead-lift strength, isometric maximal voluntary contraction, total hip bone density, and balance compared to the control group. It appears to improve cardiovascular fitness, increasing carotid artery compliance and decreasing beta-stiffness, and HDL and total cholesterol. In overweight and obese practitioners Bikram Yoga improved a number of metabolic markers including blood lipids, insulin resistance, and glucose tolerance. Psychologically, this form of yoga appears to reduce perceived stress and increase mindfulness.

These are important findings suggesting that Bikram Yoga is effective in improving fitness, cardiovascular, health, and psychological well-being. The reviewed research studies were limited and did not investigate many other physical and mental parameters and did not investigate Bikram Yoga’s applicability to the treatment of diseases. Unfortunately, the research studies reviewed did not compare Bikram Yoga to other forms of yoga, so it is not known what if any of the reported benefits are specific to Bikram Yoga and which are in common with other practices. This review is an important first step in documenting the effects of Bikram Yoga which are shown to be widely beneficial. It is clear that much more research is warranted comparing the effects of the different forms of practice.

Regardless, the results are clear that you can improve well-being with Bikram Yoga.

“To sweat is to pray, to make an offering of your innermost self. Sweat is holy water, prayer beads, pearls of liquid that release your past. Sweat is an ancient and universal form of self healing, whether done in the gym, the sauna, or the sweat lodge … The more you sweat, the more you pray. The more you pray, the closer you come to ecstasy.” – Gabrielle Roth
CMCS – Center for Mindfulness and Contemplative Studies

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

Improve Well-being with HIV with Mindfulness

October 26, 2015 psyjdc Leave a comment

“People wait in line to see me, saying there’s plenty of living to be done even if you have an HIV diagnosis. People say they are 10- or 15-year survivors and still moving forward.” – Greg Louganis

More than 35 million people worldwide and 1.2 million people in the United States are living with HIV infection. In 1996, the advent of the protease inhibitor and the so-called cocktail changed the prognosis for HIV. Since this development a 20 year old infected with HIV can now expect to live on average to age 69. Hence, living with HIV is a long-term reality for a very large group of people.

People living with HIV infection experience a wide array of physical and psychological symptoms which decrease their perceived quality of life. The symptoms include muscle aches, depression, weakness, fear/worries, difficulty with concentration, concerns regarding the need to interact with a complex healthcare system, stigma, and the challenge to come to terms with a new identity as someone living with HIV. Hence there is a need to find methods to improve the quality of life in people who are living with HIV infection.

Mindfulness has been shown to improve psychological and physical well-being in people suffering from a wide range of disorders (see http://contemplative-studies.org/wp/index.php/2015/07/17/why-is-mindfulness-so-beneficial/ and http://contemplative-studies.org/wp/index.php/2015/07/17/how-do-mindfulness-based-interventions-improve-mental-health/). So, it would stand to reason that mindfulness would also be beneficial for people who are living with HIV infection.

In today’s Research News article “Dispositional mindfulness in people with HIV: Associations with psychological and physical health”

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Moskowitz and colleagues investigated the mindfulness, appraisal, positive and negative affect, coping, and indicators of psychological well-being and physical health of a group of primarily male HIV positive individuals. They found that mindfulness has significantly associated with a number of positive indicators of psychological well-being. HIV infected individuals who were high in mindfulness were found to have lower depression, lower perceived stress, fewer hassles, less negative affect, less escape-avoidance and self-blame forms of coping and more positive affect.

There are a number of potential explanations for the association of mindfulness with improved psychological well-being. The study demonstrated that the association between mindfulness and lower depression was mediated by lower perceived stress and negative emotions. This makes sense as mindfulness has been shown to reduce both the physical and psychological responses to stress (see http://contemplative-studies.org/wp/index.php/2015/07/17/destress-with-mindfulness/) and it is also known to improve emotion regulation (see http://contemplative-studies.org/wp/index.php/2015/09/10/take-command-and-control-of-your-emotions/) and stress reduction and emotion regulation are helpful in relieving depression. In addition, since mindful individuals are more attuned to the present moment they may be better able to deal with whatever symptoms are present and not worry and catastrophize about the future.

The results are impressive. They are, however, only associations and it cannot be concluded that there is a causal link between mindfulness and the improved psychological well-being. A trial where mindfulness training is actively manipulated is needed to resolve this issue. Nevertheless, these results are suggestive that mindfulness training may be a way to help the vast numbers of people living with HIV infection adapt and cope with the physical and psychological issues associated with living with infection.

So, be mindful of HIV

“I’m not cured, but the HIV is asleep deep in my body.”- Magic Johnson

CMCS – Center for Mindfulness and Contemplative Studies

Healthier Behaviors Come with Mindfulness

October 2, 2015 psyjdc Leave a comment

“The evidence cannot be overlooked: secondhand smoke kills, secondhand smoke harms, and secondhand smoke has no safe limit of exposure.” – Dr. Len

Mindfulness is known to promote physical health. Many of its benefits are attributed to the physical effects of mindfulness on the nervous system, the immune or the stress hormone systems. But many of the health issues in a modern society result from the individual’s behaviors. These include a poor diet, lack of exercise, cigarette smoking, drinking in excess, etc. Fortunately, mindfulness can assist with these problems also, affecting health by altering health related behaviors such as a healthy diet or exercise. Indeed, mindfulness has been shown to produce healthier eating habits, reducing overeating and binge eating (see http://contemplative-studies.org/wp/index.php/2015/08/26/eat-mindfully-for-obesity/). Mindfulness can also help the individual deal with problem drinking (see http://contemplative-studies.org/wp/index.php/2015/08/28/kick-the-drug-habit-with-mindfulness/).

It has been well established that second hand cigarette smoke is dangerous. Since 1964, it has been estimated that 2,500,000 nonsmokers have died from health problems caused by exposure to secondhand smoke. About 34,000 heart disease deaths and that 7,300 lung cancer deaths each year are produced by breathing secondhand smoke. Obviously, an important but rarely studied health related behavior is the avoidance of secondhand smoke.

In today’s Research News article “Mindfulness, Physical Activity and Avoidance of Secondhand Smoke: A Study of College Students in Shanghai”

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Gao and colleagues studied the relationship between college students’ levels of mindfulness and their avoidance of secondhand smoke and their activity levels. They found that the higher the level of mindfulness the higher the level of avoidance of secondhand smoke. In addition, higher levels of mindfulness were associated with higher activity levels. Interestingly, being male made it much more difficult to avoid secondhand smoke.

These results support the notion that mindfulness improves health and well-being not only directly through effects on the physiology but also indirectly by altering the types of behaviors that are associated with health. It both increases behaviors that tend to improve health, exercise, and decreasing behaviors that can lead to poor health, breathing secondhand smoke.

So, practice mindfulness and be healthier.

“The doctor of the future will give no medicines, but will interest his patients in the care of the human frame, in diet, and in the causes and prevention of disease”. ~Thomas Edison

CMCS – Center for Mindfulness and Contemplative Studies