Open Monitoring and Focused Meditation Alter Different Brain Systems

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Open Monitoring and Focused Meditation Alter Different Brain Systems

 

By John M. de Castro, Ph.D.

 

“…In focused attention or concentration meditation, you direct your attention to a chosen object, such as the sensation of the breath entering and leaving your nostrils, and you keep your attention focused on that object from moment to moment. 

…In open monitoring meditation — or “open awareness” meditation, as I prefer to call it — you cultivate an “objectless” awareness, which doesn’t focus on any explicit object but remains open and attentive to whatever arises in experience from moment to moment.” – Evan Thompson

 

Meditation training has been shown to improve health and well-being. It has also been found to be effective for a large array of medical and psychiatric conditions, either stand-alone or in combination with more traditional therapies. As a result, meditation training has been called the third wave of therapies. One problem with understanding meditation effects is that there are, a wide variety of meditation techniques and it is not known which work best for improving different conditions.

 

Two in particular types of meditation can be characterized on a continuum with the degree and type of attentional focus. In focused attention meditation, the individual practices paying attention to a single meditation object, learns to filter out distracting stimuli, including thoughts, and learns to stay focused on the present moment, filtering out thoughts centered around the past or future. In open monitoring meditation, the individual opens up awareness to everything that’s being experienced regardless of its origin. These include bodily sensations, external stimuli, and even thoughts. The meditator just observes these thoughts and lets them arise and fall away without paying them any further attention.

 

These techniques have common properties of restful attention on the present moment, but there are large differences. These differences are likely to produce different effects on the practitioners, their psychology and their brains. The nervous system is a dynamic entity, constantly changing and adapting to the environment. It will change size, activity, and connectivity in response to experience. These changes in the brain are called neuroplasticity. Over the last decade neuroscience has been studying the effects of contemplative practices on the brain and has identified neuroplastic changes in widespread area. and has found that meditation practice appears to mold and change the brain.

 

In today’s Research News article “Open monitoring meditation reduces the involvement of brain regions related to memory function.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6028418/ ), Fujino and colleagues recruited experienced meditators and scanned their brains for functional connectivity between structures with functional Magnetic Resonance Imaging (f-MRI) while they were engaging in open monitoring meditation, and again when engaging in focused attention meditation. Each f-MRI session was preceded by a week of practicing the appropriate meditation type at home.

 

They found that both meditation types produced decreased functional connectivity between the striatum, a component of the attention neural network and the posterior cingulate cortex a component of the Default Mode Network that is usually active during mind wandering. These findings suggest that both techniques help keep the mind focused and successfully suppress the mind straying from the task at hand.

 

The meditation techniques also produced differences in functional connectivity with open monitoring meditation reducing functional connectivity of the ventral striatum with both the visual cortex and retrosplenial cortex while focused attention meditation increasing this connectivity. In some ways this is not surprising as the striatum – visual cortex connection is thought to be involved in intentional focused attention. It would be expected that  focused attention meditation would strengthen this while open monitoring meditation would weaken it. In addition, the visual cortex is thought to be involved in memory. This suggests that open monitoring meditation may reduce the tendency to have memories interjected into the meditation practice.

 

So, the results are suggestive of similar effects of open monitoring meditation and focused attention meditation on the brain systems maintaining attention and suppressing mind wandering and differing effects on the brain system underlying focused attention and memory. These differing neural changes suggest that the two practices produce different experiential effects on the individual during practice.

 

“Open monitoring meditation is known to make you more creative. And if you feel as though you are stuck in a rut or as though you need to find alternative solutions to problems, then this can be a very effective techniques to use.

Focused attention meditation, as you know, is all about focusing your mind on one thing at a time, often the breath. This is good for improve focus and concentration, for stopping multitasking, and also for various health reasons.” – Paul Harrison

 

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

 

Fujino, M., Ueda, Y., Mizuhara, H., Saiki, J., & Nomura, M. (2018). Open monitoring meditation reduces the involvement of brain regions related to memory function. Scientific Reports, 8, 9968. http://doi.org/10.1038/s41598-018-28274-4

 

Abstract

Mindfulness meditation consists of focused attention meditation (FAM) and open monitoring meditation (OMM), both of which reduce activation of the default mode network (DMN) and mind-wandering. Although it is known that FAM requires intentional focused attention, the mechanisms of OMM remain largely unknown. To investigate this, we examined striatal functional connectivity in 17 experienced meditators (mean total practice hours = 920.6) during pre-resting, meditation, and post-resting states comparing OMM with FAM, using functional magnetic resonance imaging. Both FAM and OMM reduced functional connectivity between the striatum and posterior cingulate cortex, which is a core hub region of the DMN. Furthermore, OMM reduced functional connectivity of the ventral striatum with both the visual cortex related to intentional focused attention in the attentional network and retrosplenial cortex related to memory function in the DMN. In contrast, FAM increased functional connectivity in these regions. Our findings suggest that OMM reduces intentional focused attention and increases detachment from autobiographical memory. This detachment may play an important role in non-judgmental and non-reactive attitude during OMM. These findings provide new insights into the mechanisms underlying the contribution of OMM to well-being and happiness.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6028418/

 

Improve Depression with Yoga

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Improve Depression with Yoga

 

By John M. de Castro, Ph.D.

 

“for many patients dealing with depression, anxiety, or stress, yoga may be a very appealing way to better manage symptoms. Indeed, the scientific study of yoga demonstrates that mental and physical health are not just closely allied, but are essentially equivalent. The evidence is growing that yoga practice is a relatively low-risk, high-yield approach to improving overall health.” – Harvard Health

 

Clinically diagnosed depression is the most common mental illness, affecting over 6% of the population. Major depression can be quite debilitating. It is also generally episodic, coming and going. Some people only have a single episode but most have multiple reoccurrences of depression.  Depression can be difficult to treat. It is usually treated with anti-depressive medication. But, of patients treated initially with drugs only about a third attained remission of the depression. After repeated and varied treatments including drugs, therapy, exercise etc. only about two thirds of patients attained remission. But, drugs often have troubling side effects and can lose effectiveness over time. In addition, many patients who achieve remission have relapses and recurrences of the depression. Even after remission some symptoms of depression may still be present (residual symptoms).

 

Being depressed and not responding to treatment or relapsing is a terribly difficult situation. The patients are suffering and nothing appears to work to relieve their intense depression. Suicide becomes a real possibility. So, it is imperative that other treatments be identified that can relieve the suffering. Mindfulness training is an alternative treatment for depression. It has been shown to be an effective treatment for depression and its recurrence and even in the cases where drugs fail.  Another effective alternative treatment is exercise. But it is difficult to get depressed people, who lack energy, to engage in regular exercise. Yoga is a contemplative practice that is both a mindfulness practice and an exercise. It has been shown to be effective in the treatment of depression and even yogic breathing alone has been found to be effective. So, the combination of yoga practice with breathing exercises should be particularly effective.

 

In today’s Research News article “The Efficacy of Yoga as a Form of Treatment for Depression.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871291/ ), Bridges and colleagues review and summarize the 23 published research studies investigating the effectiveness of yoga practice for the relief of depression in adults. They found that yoga practice was effective in reducing depression in a wide variety of patients with a diagnosis of depression, including pregnant women, patients with lower back pain, cancer patients, patients with atrial fibrillation, persons with poststroke hemiparesis, and addicts.

 

Hence, there is accumulating a relatively large volume of scientific evidence that practicing yoga is an effective treatment for depression in a wide variety of cases. Yoga is a complex practice that can include postures, breathing practices, meditation, and chanting. The review does not suggest what components or combination of components are necessary and sufficient to reduce depression. Future research should be directed at isolating the effective components.

 

So, improve depression with yoga.

 

“Evidence keeps stacking up that yoga is a boon for both physical and mental health conditions. Now, a small new study from Boston University finds that taking yoga classes twice a week may help ease depression, thanks in part to deep breathing.” – Amanda McMillan

 

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

 

Bridges, L., & Sharma, M. (2017). The Efficacy of Yoga as a Form of Treatment for Depression. Journal of Evidence-Based Complementary & Alternative Medicine, 22(4), 1017–1028. http://doi.org/10.1177/2156587217715927

 

Abstract

The purpose of this article was to systematically review yoga interventions aimed at improving depressive symptoms. A total of 23 interventions published between 2011 and May 2016 were evaluated in this review. Three study designs were used: randomized control trials, quasi-experimental, and pretest/posttest, with majority being randomized control trials. Most of the studies were in the United States. Various yoga schools were used, with the most common being Hatha yoga. The number of participants participating in the studies ranged from 14 to 136, implying that most studies had a small sample. The duration of the intervention period varied greatly, with the majority being 6 weeks or longer. Limitations of the interventions involved the small sample sizes used by the majority of the studies, most studies examining the short-term effect of yoga for depression, and the nonutilization of behavioral theories. Despite the limitations, it can be concluded that the yoga interventions were effective in reducing depression.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871291/

 

Improve Type II Diabetes with Mindfulness

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Improve Type II Diabetes with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Mindfulness works not by eliminating guilt, shame, or depression but by guiding people to work though these emotions and accomplish what they need to do to feel better — either by pushing through a workout, passing up an extra piece of cake, or checking blood sugar even though they’re in a bad mood. In addition to helping people with diabetes learn how to recognize and accept negative emotions, mindfulness therapies include meditation and yoga to help ease stress and depression, according to the ADA.” – Lauren Cox

 

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

 

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

 

In today’s Research News article “The Impact of Mindfulness-Based Stress Reduction on Emotional Wellbeing and Glycemic Control of Patients with Type 2 Diabetes Mellitus.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6015675/ ), Armani Kian and colleagues recruited adult patients with Type II diabetes and randomly assigned them to receive either treatment as usual or an 8 week program of Mindfulness-Based Stress Reduction (MBSR). MBSR consisted of meditation, yoga, and body scan practices along with group discussion and met once a week with assigned home practice. The participants were measured before and after training and 3 months later for blood glucose and HbA1c and for general health, anxiety and depression.

 

They found that in comparison to baseline and to the treatment as usual group the group that received Mindfulness-Based Stress Reduction (MBSR) training had significant improvements in all measures 3 months after the completion of treatment including significant decreases in blood glucose and HbA1c and anxiety and depression and significant increases in general health. Immediately after the 8 weeks of treatment the improvements were present and significant for blood glucose and HbA1c and general health. Hence, participation in MBSR appeared to produce long-lasting improvements in glycemic control, health, and in mood.

 

It should be noted that the comparison condition was treatment as usual. An active control such as another form of therapy or exercise would have eliminated some potential contaminants such as placebo effects and experimenter bias. But, the results are very encouraging and provide support for conducting a large randomized controlled trial with an active control condition. If the results are replicated in such a trial it would suggest that Mindfulness-Based Stress Reduction (MBSR) training should be employed as an alternative treatment for people suffering with Type II Diabetes.

 

So, improve Type II Diabetes with mindfulness.

 

“Even though it may not be easy, mindfulness can be something you can try to help you manage difficult diabetes-related emotions.“ – Mark Heyman

 

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

 

Armani Kian, A., Vahdani, B., Noorbala, A. A., Nejatisafa, A., Arbabi, M., Zenoozian, S., & Nakhjavani, M. (2018). The Impact of Mindfulness-Based Stress Reduction on Emotional Wellbeing and Glycemic Control of Patients with Type 2 Diabetes Mellitus. Journal of Diabetes Research, 2018, 1986820. http://doi.org/10.1155/2018/1986820

 

Abstract

Objective

The aim of the study was to determine the effect of mindfulness-based stress reduction (MBSR) intervention on emotion regulation and glycemic control of patients with type 2 diabetes.

Materials and Methods

Sixty patients with type 2 diabetes were recruited for this randomized controlled trial from an outpatient clinic at Imam Hospital in Iran. The intervention group participated in 8 sessions of MBSR, and the control group continued the treatment as usual. Fasting blood sugar and HbA1c were measured as two indices of glycemic control. Overall mental health, depression, and anxiety were measured using the General Health Questionnaire (GHQ-28), Hamilton Depression Rating Scale (HDRS), and Hamilton Anxiety Rating Scale (HARS), respectively. All the assessments were performed at baseline and after 8 weeks and 3 months as follow-up.

Results

In comparison with the control group, the MBSR intervention group showed a significant reduction on all outcome measures including FBS, HbA1C, HARS, and HDRS scores (p < 0/05).

Conclusion

MBSR had a remarkable improvement on emotional wellbeing and glycemic control of patients with type 2 diabetes.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6015675/

 

Decrease Chronic Pain with HIV Infection with Mindfulness

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Decrease Chronic Pain with HIV Infection with Mindfulness

 

By John M. de Castro, Ph.D.

 

“When it came to processing my HIV diagnosis, meditation offered me a framework for reflection, self-forgiveness, forgiving others and moving toward a place of acceptance.” – Seb Stuart

 

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 chronic pain, muscle aches, anxiety, 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.

 

Mindfulness training has been found to be effective in treating chronic pain conditions. In addition, mindfulness training has been shown to improve psychological well-being, lower depression and strengthen the immune system of patients with HIV infection. Hence it makes sense to examine the ability of mindfulness training to help relieve the chronic pain associated with HIV infection.

 

In today’s Research News article “A Mixed-Methods Pilot Study of Mindfulness Based Stress Reduction for HIV-Associated Chronic Pain.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6005203/ ), George and colleagues recruited  HIV-infected adults who had been experiencing neuropathic and/or musculoskeletal pain for at least 3 months. They were randomly assigned to receive either an 8-week program of Mindfulness-Based Stress Reduction (MBSR) or health education. The MBSR program was comprised of guided meditations, gentle movement exercises, and group discussion. Health education concerned HIV-related pain topics. The participants were measured before and after training and 3 months later for pain intensity, pain interference with activities, HIV symptoms, perceived stress, and autonomic nervous system function.

 

They found that both groups improved modestly on all measures after training. But at the 3-month follow-up the Mindfulness-Based Stress Reduction (MBSR) had a further significant decline in pain intensity while the health education group reverted to pretreatment levels. At the follow-up 79% of the MBSR patients were still practicing which may account for the continued improvements. MBSR is composed of an array of different practices and it cannot be determined here which or which combination of components were necessary and sufficient for the benefits.

Regardless, MBSR appears to help in all areas of HIV symptoms but particularly with HIV-related pain and it is not only lasting but appears to continue producing reductions in pain intensity over time. This is a blessing for the patients as the torment of the pain produces suffering and reduces the quality of their lives.

 

So, decrease chronic pain with HIV infection with mindfulness.

 

“Given the stress-reduction benefits of mindfulness meditation training, these findings indicate there can be health protective effects not just in people with HIV but in folks who suffer from daily stress,” – David Creswell

 

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

 

George, M. C., Wongmek, A., Kaku, M., Nmashie, A., & Robinson-Papp, J. (2017). A Mixed-Methods Pilot Study of Mindfulness Based Stress Reduction for HIV-Associated Chronic Pain. Behavioral Medicine (Washington, D.C.), 43(2), 108–119. http://doi.org/10.1080/08964289.2015.1107525

 

Abstract

Treatment guidelines for chronic pain recommend non-pharmacologic modalities as part of a comprehensive management plan. Chronic pain is common among people living with HIV/AIDS, but there is little data to guide the choice of non-pharmacologic therapies in this complex population. We performed a mixed-methods feasibility study of Mindfulness Based Stress Reduction (MBSR) versus health education control with 32 inner city, HIV-infected participants. Outcome measures included: the Brief Pain Inventory, Perceived Stress Scale, HIV Symptoms Index, autonomic function testing, and audiotaped focus groups. Post-intervention, participants reported modest improvements in pain measures and perceived stress, but no effect of group assignment was observed. At 3-month follow-up, 79% of MBSR participants were still practicing, and pain intensity was improved, whereas in the control group pain intensity had worsened. Qualitative analysis revealed a strong sense of community in both groups, but only MBSR was perceived as useful for relaxation and pain relief.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6005203/

 

Improve Inflammatory Responses in Breast Cancer Survivors with Mindfulness

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Improve Inflammatory Responses in Breast Cancer Survivors with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Several studies have documented the value of meditation in managing both psychological and physical symptoms associated with cancer and its treatments. But it is important for patients considering meditation to note that regular, ongoing practice is essential for sustained benefits.” – Shelly Latte-Naor

 

About 12.5% of women in the U.S. develop invasive breast cancer over their lifetimes and every year about 40,000 women die. Indeed, more women in the U.S. die from breast cancer than from any other cancer, besides lung cancer. Breast cancer diagnosis, however, is not always a death sentence. Death rates have been decreasing for decades from improved detection and treatment of breast cancer. Five-year survival rates are now at around 95%. The improved survival rates mean that more women are now living with cancer.

 

Mindfulness training has been shown to help with general cancer recovery and breast cancer recovery. Mindfulness helps to alleviate many of the residual physical and psychological symptoms, including stress,  sleep disturbance, and anxiety and depression. One important benefit of mindfulness practices appears to be a strengthening of the immune system, the body’s primary defense against disease. The immune system is designed to protect the body from threats like stress, infection, injury, and toxic chemicals. One of its tools is the Inflammatory response. This response works to fight off infections and injuries. Unfortunately, breast cancer treatment tend to suppress the inflammatory response making the women more susceptible to infection. Mindfulness training have been shown to adaptively alter the inflammatory response.

 

In today’s Research News article “A Randomized Controlled Trial of the Effects of Mindfulness-Based Stress Reduction (MBSR[BC]) on Levels of Inflammatory Biomarkers Among Recovering Breast Cancer Survivors.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5942506/ ), Reich and colleagues recruited adult survivors of breast cancer who had completed treatment. They were randomly assigned to receive either a 6-week program of Mindfulness-Based Stress Reduction (MBSR) modified for breast cancer survivors or to usual care. The MBSR program consists of 6 weekly 2-hour sessions involving meditation, yoga, body scan, and discussion and encouraged daily practice for 15-45 minutes. Blood was drawn before and after treatment and 6 weeks later and assayed for cytokines; IL-1β, IL-6, IL-10, TNFα, and TGF-β1.

 

They found that in comparison to baseline and to the usual care group, participation in the Mindfulness-Based Stress Reduction (MBSR) program produced significant increases in the proinflammatory cytokines IL-6 and TNFα. Hence, mindfulness training alters the activity of the inflammatory systems, increasing the inflammatory response. This is important as breast cancer treatment tends to decrease the activity of the inflammatory system and this results in increases in susceptibility to infection. By increasing the activity of the proinflammatory cytokines, IL-6 and TNFα, MBSR training tends to produce a normalization of their levels. This would tend to make these women better able to fight off infection and better recover from their treatment.

 

This normalization of the proinflammatory response produced by MBSR practice may be the underlying mechanism by which mindfulness practice helps with general cancer recovery and breast cancer recovery.

 

So, improve inflammatory responses in breast cancer survivors with mindfulness.

 

“A growing body of research points to direct benefits related to meditation practices. These benefits extend to cancer patients. .  .  . As a result, a number of cancer centers now offer programs that include types of meditation and mindfulness practices,”

 

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

 

Reich, R. R., Lengacher, C. A., Klein, T. W., Newton, C., Shivers, S., Ramesar, S., … Kip, K. E. (2017). A Randomized Controlled Trial of the Effects of Mindfulness-Based Stress Reduction (MBSR[BC]) on Levels of Inflammatory Biomarkers Among Recovering Breast Cancer Survivors. Biological Research for Nursing, 19(4), 456–464. http://doi.org/10.1177/1099800417707268

 

Abstract

Purpose:

The purpose of this substudy of a large randomized controlled trial was to evaluate the efficacy of the Mindfulness-Based Stress Reduction (Breast Cancer) (MBSR[BC]) program compared to usual care (UC) in normalizing blood levels of pro-inflammatory cytokines among breast cancer survivors (BCS).

Method:

A total of 322 BCS were randomized to either a 6-week MBSR(BC) program or a UC. At baseline and 6 and 12 weeks, 10 ml of venous blood and demographic and clinical data were collected and/or updated. Plasma cytokines (interleukin [IL]-1β, IL-6, IL-10, tumor necrosis factor [TNF] α, transforming growth factor [TGF] β1, soluble tumor necrosis factor receptor [sTNFR] 1) were assayed. Linear mixed models were used to assess cytokine levels across three time points (baseline and 6 and 12 weeks) by group (MBSR[BC] vs. UC).

Results:

Of the six measured cytokines, three were nondetectable at rates greater than 50% (IL-10, IL-1β, TGF-β1) and, because of overall low prevalence, were not analyzed further. For the remaining cytokines (TNFα, IL-6, sTNFR1), results showed that TNFα and IL-6 increased during the follow-up period (between 6 and 12 weeks) rather than during the MBSR(BC) training period (between baseline and 6 weeks), while sTNFR1 levels did not change significantly across the 12-week period.

Conclusions:

Study results suggest that MBSR(BC) affects cytokine levels in BCS, mainly with increases in TNFα and IL-6. The data further suggest that B-cell modulation may be a part of immune recovery during breast cancer management and that increases in TNFα and IL-6 may be markers for MBSR(BC)-related recovery.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5942506/

 

Improve Acute Respiratory Infections (Colds) with Mindfulness and Exercise

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Improve Acute Respiratory Infections (Colds) with Mindfulness and Exercise

 

By John M. de Castro, Ph.D.

 

“A recent study . . .has found that exercising or practicing meditation can be an effective way to reduce acute respiratory infections. These infections, such as influenza, are incredibly common and can account for millions of doctor visits each year.” – To Your Health

 

Acute Respiratory Infections are infections that impair breathing. They involve infections of the sinuses, throat, vocal chords and lungs. They are produced by both viral infections such as colds, flu, and pneumonia, and bacterial infections such as streptococci and diphtheria. They can produce minor transitory symptoms or major, life-threatening diseases and are particularly serious for children, older people and people with immune system disorders. In fact, Acute Respiratory Infections are the third leading cause of death worldwide and are responsible for an estimated 4.25 million deaths per year.

 

Treatments for Acute Respiratory Infections, primarily drugs, address symptomatic relief. For bacterial infections antibiotics are frequently prescribed. It is primarily the role of the immune system to attack foreign viruses and bacteria. A weakened immune system then increases the likelihood of infection and reduces the ability to fight the infection. Mindfulness practices have been shown to improve immune system function. So, it would be expected that mindfulness practices such as meditation would improve the ability to fight off the causes of Acute Respiratory Infections.

 

In today’s Research News article “Meditation or exercise for preventing acute respiratory infection (MEPARI-2): A randomized controlled trial. PLoS ONE.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6014660/ ), Barrett and colleagues recruited meditation naïve adults who did not regularly exercise and who reported having at least one cold in the last year. Participants were then randomly assigned to receive either an 8-week Mindfulness-Based Stress Reduction (MBSR) program, a matched 8-week progressive exercise program, or to a no-treatment control condition. “Training classes in MBSR or EX were matched in terms of location, class time (2.5 hours per week), homework practice assigned (20 to 45 minutes per day).” MBSR contains meditation, yoga, and body scan practices and discussion.

 

Training occurred in September and October and weekly monitoring continued through May to maximize the likelihood of the participants being exposed to a cold virus. If they reported an Acute Respiratory Infection (ARI) during the monitoring period they were brought in for measurement and intensive monitoring during the ARI. They were measured for ARI severity, impact on quality of life, duration, absenteeism, health care utilization, and inflammatory biomarkers. They were also measured before and after training and twice more during the monitoring period for general physical and mental health, physical activity, perceived stress, sleep, self-efficacy, mindfulness, positive and negative emotions, social support, sense of feeling loved, Big 5 Personality characteristic, other illnesses, and social network and they provided blood and nasal samples.

 

They found that 58% of the participants developed colds during the monitoring period. The Mindfulness-Based Stress Reduction (MBSR) participants had significantly fewer colds than the controls while the exercise group had significantly less severe colds and used less medications than the controls. In addition, the MBSR and exercise groups had significant improvements in mental health, perceived stress, sleep quality, self-efficacy, depression, and mindfulness. Hence, both exercise and MBSR produced significant reductions in colds and significant improvements in psychological health.

 

The magnitude of the effects of MBSR and exercise training on colds was comparable to the magnitude of the effects of flu shots on influenza. So, the improvements were medical significant. It is quite impressive that mindfulness and physical activity both improve health and well-being and reduce Acute Respiratory Infections (ARI). So, mindfulness and exercise are good for the mental and physical health of the individual, including reducing the frequency and severity of colds.

 

So, improve acute respiratory infections (colds) with mindfulness and exercise.

 

“The investigators found that improved mindfulness at three months. . . . impacted acute respiratory infection severity and duration. The researchers showed that a one-point increase in the mindfulness score corresponded to a shortened acute respiratory infection duration by 7.2 to 9.6 hours.” – Medford

 

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

 

Barrett, B., Hayney, M. S., Muller, D., Rakel, D., Brown, R., Zgierska, A. E., … Coe, C. L. (2018). Meditation or exercise for preventing acute respiratory infection (MEPARI-2): A randomized controlled trial. PLoS ONE, 13(6), e0197778. http://doi.org/10.1371/journal.pone.0197778

 

Abstract

Background

Practice of meditation or exercise may enhance health to protect against acute infectious illness.

Objective

To assess preventive effects of meditation and exercise on acute respiratory infection (ARI) illness.

Design

Randomized controlled prevention trial with three parallel groups.

Setting

Madison, Wisconsin, USA.

Participants

Community-recruited adults who did not regularly exercise or meditate.

Methods

1) 8-week behavioral training in mindfulness-based stress reduction (MBSR); 2) matched 8-week training in moderate intensity sustained exercise (EX); or 3) observational waitlist control. Training classes occurred in September and October, with weekly ARI surveillance through May. Incidence, duration, and area-under-curve ARI global severity were measured using daily reports on the WURSS-24 during ARI illness. Viruses were identified multiplex PCR. Absenteeism, health care utilization, and psychosocial health self-report assessments were also employed.

Results

Of 413 participants randomized, 390 completed the trial. In the MBSR group, 74 experienced 112 ARI episodes with 1045 days of ARI illness. Among exercisers, 84 had 120 episodes totaling 1010 illness days. Eighty-two of the controls had 134 episodes with 1210 days of ARI illness. Mean global severity was 315 for MBSR (95% confidence interval 244, 386), 256 (193, 318) for EX, and 336 (268, 403) for controls. A prespecified multivariate zero-inflated regression model suggested reduced incidence for MBSR (p = 0.036) and lower global severity for EX (p = 0.042), compared to control, not quite attaining the p<0.025 prespecified cut-off for null hypothesis rejection. There were 73 ARI-related missed-work days and 22 ARI-related health care visits in the MBSR group, 82 days and 21 visits for exercisers, and 105 days and 24 visits among controls. Viruses were identified in 63 ARI episodes in the MBSR group, compared to 64 for EX and 72 for control. Statistically significant (p<0.05) improvements in general mental health, self-efficacy, mindful attention, sleep quality, perceived stress, and depressive symptoms were observed in the MBSR and/or EX groups, compared to control.

Conclusions

Training in mindfulness meditation or exercise may help protect against ARI illness.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6014660/

 

Reduce Fear of Falling in the Elderly with Yoga

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Reduce Fear of Falling in the Elderly with Yoga

 

By John M. de Castro, Ph.D.

 

“Yoga makes you have a strong core, so when moving around in your daily life, you are not just flapping around. You are stable, in control.” – Anne Bachner

 

The process of aging affects every aspect of the physical and cognitive domains. Every system in the body deteriorates including motor function with a decline in strength, flexibility, and balance. Impaired balance is a particular problem as it can lead to falls. In the U.S. one third of people over 65 fall each year and 2.5 million are treated in emergency rooms for injuries produced by falls. About 1% of falls result in deaths making it the leading cause of death due to injury among the elderly.

 

Falls, with or without injury, also carry a heavy quality of life impact. A growing number of older adults, fear falling and, as a result, limit their activities and social engagements. This can result in further physical decline, depression, social isolation, and feelings of helplessness. It is obviously important to discover methods to improve balance and decrease the number of falls in the elderly. Yoga practice helps to develop strength, flexibility, and balance. It would seem likely, then, that practicing yoga would reduce the likelihood of falling by the elderly.

 

In today’s Research News article “A mixed methods evaluation of yoga as a fall prevention strategy for older people in India.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5928579/ ), Keay and colleagues recruited elderly participants (> 60 years of age) and provided them with 2 1-hour yoga classes per week for 3 months. The program emphasized standing poses that develop balance. The participants were measured before and after training for overall health, body size, fear of falling, history of falls, physical performance, and blood pressure. At the end of training the participants also attended focus groups with discussion focused on “perceptions of the yoga program, perceived benefits of yoga and understanding fall injury/reporting falls.”

 

They found that there were no adverse events and no falls reported during the program. After the 3-month yoga program the elderly participants were significantly faster in the sit-stand test, had increased stride length while walking, and significantly lower body weight and fear of falling. Hence, participation in a yoga program improved the physical abilities of the elderly. It should be noted that there wasn’t a control or comparison condition so conclusions should be reached cautiously.

 

The results suggest that practicing yoga is beneficial for elderly men and women. These results are sufficiently encouraging to support conducting a large randomized controlled trial. The participants in the present study were quite healthy at the beginning of the trail, so ceiling effects may have prevented the detection of further benefits. Indeed, the participants all successfully passed the most difficult balance test during the baseline test, leaving no room for improvement, In a future trial, it would be good to include participants whose health and physical abilities weren’t quite as good. Regardless, the results suggest that yoga practice is beneficial for the elderly.

 

So, reduce fear of falling in the elderly with yoga.

 

“the number of falls in older adults declined 48 percent in the six months after they began attending yoga classes compared to the six months prior.” – Breann Schossow

 

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

 

Keay, L., Praveen, D., Salam, A., Rajasekhar, K. V., Tiedemann, A., Thomas, V., … Ivers, R. Q. (2018). A mixed methods evaluation of yoga as a fall prevention strategy for older people in India. Pilot and Feasibility Studies, 4, 74. http://doi.org/10.1186/s40814-018-0264-x

 

Abstract

Background

Falls are an emerging public health issue in India, with the impact set to rise as the population ages. We sought to evaluate the acceptability, feasibility and likely impact of a yoga-based program aimed at improving balance and mobility for older residents in urban India.

Methods

Fifty local residents aged 60 years and older were recruited from urban Hyderabad, Andhra Pradesh. They were invited to attend a 1-h yoga class, twice weekly for 3 months. Mixed methods were used to evaluate the acceptability and feasibility (qualitative) and likely impact (quantitative). Two focus groups and eight interviews with participants were conducted to evaluate the acceptability and feasibility of a yoga program. Thematic analysis was conducted in context of perceptions, barriers and benefits of yoga participation and fall ascertainment. Physical performance using the Short Physical Performance Battery, fear of falling, blood pressure and weight loss were measured before and after the program.

Results

The interviews and focus groups provided insights into the preferred format for classes, including session times, level of supervision and location. Improvements were seen in the Short Falls Efficacy Scale-International (Short FES-I (15.9 ± 4.0 vs 13.8 ± 2.1 s, p = 0.002)), the number of steps taken in the timed 4-m walk (T4MW (9.0 ± 1.8 vs 8.6 ± 1.8, p = 0.04)), Short FES-I scores (9.4 ± 2.9 vs 8.6 ± 2.9, p = 0.02) and weight (63.8 ± 12.4 vs 62.1 ± 11.6, p = 0.004) were lower. No changes were seen in standing balance, blood pressure or T4MW time.

Conclusion

Yoga was well accepted and resulted in improved ability to rise from a chair, weight loss, increased step length and reduced fear of falling. These results provide impetus for further research evaluating yoga as a fall prevention strategy in India.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5928579/

 

Improve Parkinson’s Disease Symptoms with Tai Chi

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Improve Parkinson’s Disease Symptoms with Tai Chi

 

By John M. de Castro, Ph.D.

 

“It isn’t every day that an effective new treatment for some Parkinson’s disease symptoms comes along. Especially one that is safe, causes no adverse side effects, and may also benefit the rest of the body and the mind. . . . tai chi may improve balance and prevent falls among people with Parkinson’s disease.” – Peter Wayne

 

Parkinson’s Disease (PD) is an incurable progressive degenerative disease of the central nervous system. The condition is caused by the death of nerve cells in the brain that produce the neurotransmitter dopamine. There are around seven million people worldwide and one million people in the U.S. living with PD and about 60,000 people are diagnosed with PD every year. PD is associated with aging as the vast majority of patients are diagnosed after age 50. In fact, it has been speculated that everyone would eventually develop PD if they lived long enough.

 

Its physical symptoms include resting tremor, slow movements, muscle rigidity, problems with posture and balance, loss of automatic movements, and slurring of speech. PD itself is not fatal but is often associated with related complications which can reduce life expectancy, such as falls, choking, and cardiovascular problems. Parkinson’s Disease (PD) also has psychological effects, especially cognitive decline, anxiety, and depression. All of these symptoms result in a marked reduction in the quality of life.

 

There are no cures for Parkinson’s Disease or even treatments to slow its progression. There are only treatments that can produce symptomatic relief. So, there is a need to discover new and different treatments. Mindfulness training has been found to improve the psychological symptoms and the quality of life with PD patients.  In addition, Qigong  has been shown to improve the symptoms of Parkinson’s Disease. Hence, Tai Chi and Qigong may be an excellent treatment for the symptoms of Parkinson’s Disease.

 

In today’s Research News article “The impact of Tai Chi and Qigong mind-body exercises on motor and non-motor function and quality of life in Parkinson’s disease: A systematic review and meta-analysis.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618798/ ), Song and colleagues reviewed, summarized, and performed a meta-analysis of the published research literature on the effectiveness of Tai Chi practice for the relief of the symptoms of Parkinson’s Disease. They found 21 studies, including 823 total patients with an average age of 67.5 years, 15 of which were randomized controlled trials and 8 contained active control conditions. No adverse events were reported.

 

They found that Tai Chi practice produced significant improvements in motor functions, balance, Timed-Up-and-Go (getting up from chair, walking 3 meters, and sitting back down), walking speed, and falls. Tai Chi practice was also found to significantly improve the psychological state of the patients with significantly lower levels of depression and increases in quality of life. Hence, Tai Chi practice produced important improvements in the motor ability and psychological state of patients with Parkinson’s Disease.

 

These findings are significant and important suggesting that Tai Chi practice is a safe and effective treatment for the symptoms of Parkinson’s Disease. Tai Chi and Qigong are ancient mindfulness practices involving slow prescribed movements. They are gentle and completely safe, can be used with the elderly and sickly, is inexpensive to administer, can be performed in groups or alone, at home or in a facility or even public park, and can be quickly learned. In addition, it can also be practiced in social groups without professional supervision. This can make it fun, improving the likelihood of long-term engagement in the practice.

 

So, improve Parkinson’s Disease symptoms with Tai Chi.

 

“There are many obvious reasons everyone with Parkinson’s should be doing Tai Chi, but it’s the ones that are not yet obvious that may be the most intriguing. One obvious reason is that Tai Chi is the most powerful balance and coordination enhancing exercise known. In many studies at major universities Tai Chi was found to be TWICE as effective in reducing falls as the other balance enhancing exercises being studied.” – Sherri Woodbridge

 

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

 

Song, R., Grabowska, W., Park, M., Osypiuk, K., Vergara, G., Bonato, P., … Wayne, P. (2017). The impact of Tai Chi and Qigong mind-body exercises on motor and non-motor function and quality of life in Parkinson’s disease: A systematic review and meta-analysis. Parkinsonism & Related Disorders, 41, 3–13. http://doi.org/10.1016/j.parkreldis.2017.05.019

 

Highlights

  • Tai Chi/Qigong is a mind-body intervention that has the potential to address motor and non-motor symptoms associated with Parkinson’s disease.
  • Mixed results for motor outcomes have been reported, while even less attention has been devoted to systematically evaluating the effects of Tai Chi/Qigong on non-motor outcomes.
  • Our meta-analyses indicate clinically relevant effect sizes in favor of Tai Chi/Qigong for motor function, balance, and quality of life, and significant effect sizes persisted even when comparisons were limited to active controls.

Abstract

Purpose

To systematically evaluate and quantify the effects of Tai Chi/Qigong (TCQ) on motor (UPDRS III, balance, falls, Timed-Up-and-Go, and 6-Minute Walk) and non-motor (depression and cognition) function, and quality of life (QOL) in patients with Parkinson’s disease (PD).

Methods

A systematic search on 7 electronic databases targeted clinical studies evaluating TCQ for individuals with PD published through August 2016. Meta-analysis was used to estimate effect sizes (Hedge’s g) and publication bias for randomized controlled trials (RCTs). Methodological bias in RCTs was assessed by two raters.

Results

Our search identified 21 studies, 15 of which were RCTs with a total of 755 subjects. For RCTs, comparison groups included no treatment (n=7, 47%) and active interventions (n=8, 53%). Duration of TCQ ranged from 2 to 6 months. Methodological bias was low in 6 studies, moderate in 7, and high in 2. Fixed-effect models showed that TCQ was associated with significant improvement on most motor outcomes (UPDRS III [ES=-0.444, p<.001], balance [ES=0.544, p<.001], Timed-Up-and-Go [ES=−0.341, p=.005], 6MW [ES=−0.293, p=.06]), falls [ES=−.403, p=.004], as well as depression [ES=−0.457, p=.008] and QOL [ES=−0.393, p<.001], but not cognition [ES= −0.225, p=.477]). I2 indicated limited heterogeneity. Funnel plots suggested some degree of publication bias.

Conclusion

Evidence to date supports a potential benefit of TCQ for improving motor function, depression and QOL for individuals with PD, and validates the need for additional large-scale trials.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618798/

 

Improve Quality of Life with Migraine Headaches with Mindfulness

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Improve Quality of Life with Migraine Headaches with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Be mindful of your breathing. If you notice that your respirations are fast and shallow, concentrate on taking slower, deeper and longer breaths. As your breathing slows, your body will begin to relax. Tensions and stress slowly will ebb from your body, allowing you to release the some of the pain and discomfort associated with your headaches.” – National Headache Institute

 

Migraine headaches are a torment far beyond the suffering of a common headache. It is an intense throbbing pain usually unilateral, focused on only one side of the head and lasts from 4 hours to 3 days. They are actually a collection of neurological symptoms. Migraines often include: visual disturbances, nausea, vomiting, dizziness, extreme sensitivity to sound, light, touch and smell, and tingling or numbness in the extremities or face. Migraines are the 8th most disabling illness in the world. While most sufferers experience attacks once or twice a month, about 4% have chronic daily headaches. Migraines are very disruptive to the sufferer’s personal and work lives as most people are unable to work or function normally when experiencing a migraine.

 

There is no known cure for migraine headaches. Treatments are targeted at managing the symptoms. Prescription and over-the-counter pain relievers are frequently used. There are a number of drug and drug combinations that appear to reduce the frequency of migraine attacks. These vary in effectiveness but unfortunately can have troubling side effects and some are addictive. Behaviorally, relaxation and sleep appear to help lower the frequency of migraines. Mindfulness practices have been shown to reduce stress and improve relaxation. So, they may be useful in preventing migraines. Indeed, it has been shown that mindfulness practice can reduce headache pain.

 

In today’s Research News article “Mindfulness for female outpatients with chronic primary headaches: an internet-based bibliotherapy.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6036307/ ), Tavallaei and colleagues recruited women suffering with migraine headaches and randomly assigned them to receive either an on-line mindfulness training based upon the Mindfulness-Based Stress Reduction (MBSR) program or medical treatment as usual. The mindfulness training program was presented over the internet in 8 weekly sessions and included meditation, body scan, and didactic presentation. The participants were measured before and after treatment for mindfulness, migraine disability, pain, and distress including depression, anxiety, and stress.

 

They found that in comparison to the baseline and the treatment-as-usual control group that the group who received mindfulness training had significantly lower levels of migraine disability, distress, and pain and significantly higher levels of mindfulness. They found that the reductions in pain were due to changes in the emotional reactions to pain and not the sensory experiences of pain. So, the pain was perceived normally but the women did not react to the sensations emotionally and this resulted in a lower impact of the headache pain.

 

The results suggest that mindfulness training increases the quality of life and reduces the psychological distress of women with migraine headaches. Similar findings have been reported in other prior research studies. The importance of the present study resides in the presentation of the program over the internet. Presentation over the internet is important as in-person programs are inconvenient and expensive. Presentation over the internet allows for widespread, convenient, and inexpensive distribution of the therapy to affected populations. This makes mindfulness training more readily available to migraine sufferers.

 

So, improve quality of life with migraine headaches with mindfulness.

 

“mindfulness has been examined as a treatment for chronic pain and pain-related conditions, finding positive results such as reduction in medication usage, improved physical functioning, and physical-health-related quality of life.” – Monika Tomova

 

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

 

Tavallaei, V., Rezapour-Mirsaleh, Y., Rezaiemaram, P., & Saadat, S. H. (2018). Mindfulness for female outpatients with chronic primary headaches: an internet-based bibliotherapy. European Journal of Translational Myology, 28(2), 7380. http://doi.org/10.4081/ejtm.2018.7380

 

Abstract

Our aim was to investigate effectiveness of mindfulness by bibliotherapy on disability, distress, perceived pain and mindfulness in women with tension headaches and migraines. Primary headaches have been of great interest to mental health researchers because of the high prevalence, as well as significant disability and distress in the affected people. Despite the promising results of in-person treatment and some limitations that such interventions may cause, patients may be encountered with problems when using health care services. The present study is a quasi-experimental randomized design with pre-test, post-test, and control group. The study population consisted of 1396 women with migraine headache referring to headache clinic of Baqiyatallah Hospital in Tehran. Of these, 30 patients (including tboh experimental and control group) were selected by objective sampling method and were randomly assigned to the two groups. The experimental group, in addition to medical treatment as usual, was treated for a period of 8 sessions by Mindfulness-based Stress Reduction Internet-based Bibliotherapy, but the control group used only the medical treatment. The sample had no attritions. Data were collected by the four scales of (DASS-21), Migraine Disability Assessment Test (MIDAS), McGill’s Short Form Questionnaire (MPQ-SF), and Mindfulness Inventory (MAAS). We used covariance analysis to analyze the findings in the measured scales. MBSR-IBB treatment had no significant effect on pain sensory dimension (P <0.44), despite improvement of mindfulness (P <0.0001). In contrast, the greatest effect was on the level of disability (P <0.0001). We observed also a significant improvement in distress (P <0.0001). In conclusion, in spite of the presence of headaches, the mindfulness improved the quality of life and reduced the level of mental distress. In addition, using the Internet-based bibliotherapy method, these services can be used with easier access, lower cost, and more flexibility.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6036307/

 

Improve Connectivity of Brain Areas Underlying Executive Cognitive Function with Mindfulness

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Improve Connectivity of Brain Areas Underlying Executive Cognitive Function with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Think of mindfulness practices as short routines or “gym” sessions that exercise your executive functions. Performed consistently, mindfulness practices strengthen your executive function muscles and help you to be more mindful when you need to be. “ – Casey Dixon

 

There has accumulated a large amount of research demonstrating that mindfulness has significant benefits for psychological, physical, and spiritual wellbeing. It even improves high level thinking known as executive function. Its positive effects are so widespread that it is difficult to find any other treatment of any kind with such broad beneficial effects on everything from thinking to mood and happiness to severe mental and physical illnesses. This raises the question of how mindfulness training could produce such widespread and varied benefits. One possibility is that mindfulness practice results in beneficial changes in the nervous system.

 

The nervous system is a dynamic entity, constantly changing and adapting to the environment. It will change size, activity, and connectivity in response to experience. These changes in the brain are called neuroplasticity. Over the last decade neuroscience has been studying the effects of contemplative practices on the brain and has identified neuroplastic changes in widespread areas. In other words, mindfulness practice appears to mold and change the brain, producing psychological, physical, and spiritual benefits.

 

In today’s Research News article “Mindfulness Meditation Training and Executive Control Network Resting State Functional Connectivity: A Randomized Controlled Trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5489372/ ), Taren and colleagues examine the effects of mindfulness training on the underlying brain systems responsible for high level thinking, executive function. They recruited “stressed unemployed job-seeking community adults” and randomly assigned them to participate in a 3-day residential retreat either of intensive mindfulness meditation training or of relaxation training. The meditation retreat was a condensed version of the Mindfulness-Based Stress Reduction (MBSR) program that contains discussion, meditation, yoga, and body scan practices. The relaxation retreat called Health Enhancement through Relaxation (HER) included walking, stretching, and didactics performed in a relaxed manner. Before and after training the participants were measured for mindfulness and underwent brain scanning with Magnetic Resonance Imaging (MRI), while engaged in either meditation or relaxation respectively.

 

They found that following the retreat, in comparison to baseline and the relaxation group, the mindfulness group had increased functional connectivity between the dorsolateral prefrontal cortex and dorsal network consisting of the superior parietal lobule and supplementary eye field, and also increased functional connectivity with the ventral network consisting of the inferior frontal gyrus and the angular gyrus. These interconnected structures have been demonstrated to be important in high level, executive function, thinking. It’s quite striking that these changes in the brain can be produced by a relatively short-term, 3-day, mindfulness retreat.

 

Hence, mindfulness training appears to strengthen the connections between the brain structures that underly the highest levels of human thinking. These results suggest that intensive mindfulness training even over a relatively short period of time can produce neuroplastic changes in the brain that improve the sharing of information between these structures and these changes, in turn, produce improved thinking. This suggests the underlying neural mechanism by which mindfulness training improves thought processes.

 

So, improve connectivity of brain areas underlying executive cognitive function with mindfulness.

 

“The impact that mindfulness exerts on our brain is borne from routine: a slow, steady, and consistent reckoning of our realities, and the ability to take a step back, become more aware, more accepting, less judgmental, and less reactive. Just as playing the piano over and over again over time strengthens and supports brain networks involved with playing music, mindfulness over time can make the brain, and thus, us, more efficient regulators, with a penchant for pausing to respond to our worlds instead of mindlessly reacting.” – Jennifer Wolkin

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Taren, A. A., Gianaros, P. J., Greco, C. M., Lindsay, E. K., Fairgrieve, A., Brown, K. W., … Creswell, J. D. (2017). Mindfulness Meditation Training and Executive Control Network Resting State Functional Connectivity: A Randomized Controlled Trial. Psychosomatic Medicine, 79(6), 674–683. http://doi.org/10.1097/PSY.0000000000000466

 

Abstract

Objective

Mindfulness meditation training has been previously shown to enhance behavioral measures of executive control (e.g. attention, working memory, cognitive control), but the neural mechanisms underlying these improvements are largely unknown. Here, we test whether mindfulness training interventions foster executive control by strengthening functional connections between dorsolateral prefrontal cortex (dlPFC) – a hub of the executive control network – and frontoparietal regions that coordinate executive function.

Methods

Thirty-five adults with elevated levels of psychological distress participated in a 3 day RCT of intensive mindfulness meditation or relaxation training. Participants completed a resting state fMRI scan before and after the intervention. We tested whether mindfulness meditation training increased resting state functional connectivity (rsFC) between dlPFC and frontoparietal control network regions.

Results

Left dlPFC showed increased connectivity to the right inferior frontal gyrus (T = 3.74), right middle frontal gyrus (T = 3.98), right supplementary eye field (T = 4.29), right parietal cortex (T = 4.44), and left middle temporal gyrus (T = 3.97; all p<0.05) following mindfulness training relative to the relaxation control. Right dlPFC showed increased connectivity to right middle frontal gyrus (T = 4.97, p < 0.05).

Conclusions

We report that mindfulness training increases rsFC between dlPFC and dorsal network (superior parietal lobule, supplementary eye field, MFG) and ventral network (right IFG, middle temporal/angular gyrus) regions. These findings extend previous work showing increased functional connectivity amongst brain regions associated with executive function during active meditation by identifying specific neural circuits in which rsFC is enhanced by a mindfulness intervention in individuals with high levels of psychological distress.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5489372/