Age Healthily – Yoga for Arthritis

Yoga arthritis

Arthritis is a chronic disease that most commonly affects the joints. Depending on the type of arthritis symptoms may include pain, stiffness, swelling, redness, and decreased range of motion. It affects an estimated 52.5 million adults in the United States. It is associated with aging as arthritis occurs in only 7% of adults ages 18–44, while 30% adults ages 45–64 are affected, and 50% of adults ages 65 or older. Due to complications associated with arthritis, the lifespan for people with RA may be shortened by 10 years.

The pain, stiffness, and lack of mobility associate with arthritis produce fatigue and markedly reduce the quality of life of the sufferers. It can have very negative psychological effects diminishing the individual’s self-image and may lead to depression, isolation, and withdrawal from friends and social activities. It even affects the individual’s physical appearance. As the quality of life deteriorates the individual can feel a loss of control and become anxious about the future. Stress can build and influence the individual’s attitude toward life and can lead to frustration, anger, and hopelessness.

Arthritis reduces the individual’s ability to function at work and may require modifications of work activities. This can lead to financial difficulties. The normal chores at home may take much longer to accomplish and the individual may need the help of a relative or caregiver. Hence, it can produce stress on the entire family system.

It is obvious that there is a need for a safe and effective treatment to help the suffer cope with the disease and its consequences. Increasing exercise has been shown to increase flexibility and mobility but many form of exercise are difficult for the arthritis sufferer to engage in and many drop out. Recently, yoga practice has been adapted for the treatment of arthritis sufferers.

In today’s Research News article “Yoga in Sedentary Adults with Arthritis: Effects of a Randomized Controlled Pragmatic Trial”

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1068583096498949/?type=1&theater

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4490021/

Moonaz and colleagues tested 8-weeks of yoga practice for the treatment of rheumatoid and osteoarthritis. They found that yoga improved physical activity and physical and psychological health, and the quality of life of the arthritis sufferers. Yoga increased walking capacity, flexibility, pain, general health, vitality and mental health including reduced depression and negative emotions. In addition the positive effects were still present 9 months later.

It appears that the positive effects of yoga on the psychological health of arthritis sufferers was due to the reduction in physical symptoms and their consequences. All of this, of course, increases perceived quality of life. In addition, participation rates for yoga were higher than those for other exercise programs. This suggests that yoga is not only safe and effective for the treatment of arthritis but it is also acceptable producing better adherence to the regimen.

In addition, yoga has been shown to help individual age healthily in other ways. It decreases cellular ageing

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1053553098001949/?type=1&theater

http://contemplative-studies.org/wp/index.php/2015/07/17/aging-healthily-yoga-and-cellular-aging/

and protects the brain from age related degeneration

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1050712994952626/?type=1&theater

http://contemplative-studies.org/wp/index.php/2015/07/17/age-healthily-protect-the-brain-with-yoga/

and decreases age related physical decline.

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1015482441809015/?type=1&theater

http://contemplative-studies.org/wp/index.php/2015/07/17/age-healthily-yoga/

So, practice yoga to deal with arthritis and age healthily.

CMCS

 

Pain is a Pain – Relieve it with Meditation

In a previous post we discussed the application of Mindfulness Based Stress Reduction (MBSR) for the relief of pain in adult women.

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1039886436035282/?type=1&theater

It was demonstrated that the combination of meditation, body scan, and yoga contained in MBSR was effective for pain management.

Not everything that is effective with adults is also effective with children and adolescents.

Hence, it is important to establish if mindfulness training is also effective with adolescents. In today’s Research News article “The Effects of Mindful Attention and State Mindfulness on Acute Experimental Pain among Adolescents”

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1064279593595966/?type=1&theater

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4027879/

Petter and colleagues investigated whether a very brief mindfulness session would affect pain sensitivity in 13-18 year-olds. Although the brief manipulation was not effective, they found that adolescents who were meditators and high in mindfulness had significantly lower pain in a standardized pain manipulation.

Hence it appears that mindfulness is associated with lower sensitivity to pain even in adolescents. It is noteworthy that meditation practice alone was associated with the reduction in pain perception. Hence, although the other components of MBSR, body scan and yoga, may also be helpful, they are not necessary for pain relief.

McGrath and colleagues then addressed how mindfulness might produce lower pain levels. They found that mindfulness reduced catastrophizing, the tendency to magnify the threat value of pain, to feel helpless in the face of pain, and to ruminate about pain. It was this reduction in catastrophizing that produced the pain relief. In other words catastrophizing mediated the effect of mindfulness on pain. These findings complement the theoretical work which places catastrophizing as playing a central role in adolescent chronic pain.

Hence, it appears that in adolescents pain is magnified by catastrophizing. In this form of thinking, the presence of pain brings forth unsettling memories of past pain and rumination about future pain. The individual then becomes focused on the pain and thoughts about the pain. This form of thinking builds on itself in a vicious cycle of catastrophizing magnifying pain which in turn magnifies catastrophizing.

Mindfulness can break this vicious cycle by focusing the individual on the present moment. This reduces the amount of thinking about the past and future which is the source of catastrophizing, which then tends to reduce the perception of pain. Hence, mindfulness emphasizes present moment awareness, reducing catastrophizing, and in turn reducing pain.

Mindfulness training is also known to directly affect the brain pathways and cortical areas that underlie pain perception and thereby reduce the magnitude of the pain signal in the brain. In addition, mindfulness reduces the emotional reactions and the arousal response to pain. This also mitigates pain perception.

This is important to discover a method to treat pain without drugs. The prescription pain medications, primarily opiates, are addictive, disorienting, and very dangerous with thousands of deaths each year attributable to overdoses of prescription pain medications. Mindfulness training is a great alternative, effective and safe. But beware, it has such positive benefits that it may become addictive!

So, practice mindfulness and stop pain being a pain.

CMCS – Center for Mindfulness and Contemplative Studies

Mindfulness, the Pain Killer

Many people have to deal with pain on a daily basis. Most use prescription medications to help. But, these drugs are dangerous and over 12,000 people a year die from overdoses of these powerful pain killers. In addition, there are a number of disorders that do not respond well to these drugs. One of these painful disorders is fibromyalgia.

In today’s Research News “Mindfulness meditation alleviates fibromyalgia symptoms in women: Results of a randomized clinical trial.”

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1039874742703118/?type=1&theater

It is reported that Mindfulness-Based Stress Reduction (MBSR) reduces symptoms of fibromyalgia, including perceived stress, sleep disturbance, and symptom severity, but not pain or physical functioning. This study and prior research suggest that mindfulness is a safe and effective treatment for this painful disorder. It is not a magical cure, but can be of great assistance in coping with the disorder.

MBSR contains both meditation and yoga practice. Prior research suggests that both may be helpful with pain management. Yoga exercises may help reduce fibromyalgia pain. Yoga has been shown to reduce pain, fatigue, depression, and improve sleep and energy. But, it is unclear whether meditation and yoga practice act in the same way, synergistically, or additively. Regardless they seem to work; but how?

Mindfulness practice and particularly MBSR appears to calm the sympathetic nervous system, reducing stress. This benefit can lead to a lowering of resting heart rate, blood pressure, breathing, and relax muscle. Mindfulness promotes deep muscle relaxation which lessens tension and irritability. With the reduction of the stressful effects of pain, the pain becomes more manageable. The physiological relaxation itself can stop the pain from amplifying itself through the induction of the stress response.

Mindfulness practice can also help manage the psychological effects of pain. When pain is consistently part of the day, the individual starts to dwell on it. This in turn produces stress and anxiety about the present pain, as well as a dread concerning future pain. Mindfulness training can help patients learn to direct their attention away from pain. By focusing on the present moment, thoughts of future pain are removed.

Mindfulness practice can promote relaxation and awareness of what is actually transpiring. This can reduce the distressing thoughts and feelings that come with pain and prevent them from making the pain worse. Mindfulness training can enhance body awareness, which may lead to improved self-care. All of these effects of mindfulness training can help with the pain management.

Mindfulness training is known to produce changes in the nervous system that may provide benefits for pain patients. The changes appear to result in an inhibition of the central nervous system’s ability to perceive pain, reducing the sensations the patient actually feels.

So practice mindfulness to assist in pain management.

CMCS