Yoga Practice is a Safe and Effective Treatment for Patients Recovering from Heart Failure

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Yoga Practice is a Safe and Effective Treatment for Patients Recovering from Heart Failure

 

By John M. de Castro, Ph.D.

 

“With heart failure rates accelerating alongside other cardiovascular diseases in our society, the need for a medically effective and cost-effective solution is more pressing than ever. Fortunately, in addition to its broad range of heart-related health benefits, yoga offers an inexpensive solution for those who may not be able to afford regular treatments for their condition.” – Melinda Gosvig

 

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. Congestive heart failure (CHF) is a major type of cardiovascular disease. “CHF is a chronic progressive condition that affects the pumping power of your heart muscles. While often referred to simply as “heart failure,” CHF specifically refers to the stage in which fluid builds up around the heart and causes it to pump inefficiently” (Healthline).

 

There are myriads of treatments that have been developed to treat Heart Failure including a variety of surgical procedures and medications. Importantly, lifestyle changes have proved to be quite effective. These include 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.

 

In today’s Research News article “Yoga for Heart Failure: A Review and Future Research.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5934956/ ), Pullen and colleagues review the published research literature on the effects of yoga practice on heart failure patients. They found that the published randomized clinical trials report that yoga practice improves cardiac function, and exercise capacity and reduces body weight, depression, blood pressure, and markers of inflammation in heart failure patients. Hence yoga practice helps with the physical and psychological well-being of patients with heart failure.

 

The authors postulate that yoga has these benefits as a result of its ability to reduce stress responses. This in turn increases the activity of the calming parasympathetic nervous system which, in turn, reduces heart rate, blood pressure, inflammatory responses, and physiological arousal in general. In this way the practice of yoga is thought to be beneficial for the patients. Hence, yoga practice calm the physiology allowing the patient to strengthen and heal.

 

So, they report that yoga practice is a safe and effective treatment for patients recovering from heart failure.

 

“yoga can help lower blood pressure, increase lung capacity, improve respiratory function and heart rate, and boost circulation and muscle tone. It can also improve your overall well-being while offering strength-building benefits.” – M. Mala Cunningham

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Pullen, P. R., Seffens, W. S., & Thompson, W. R. (2018). Yoga for Heart Failure: A Review and Future Research. International Journal of Yoga, 11(2), 91–98. http://doi.org/10.4103/ijoy.IJOY_24_17

 

Abstract

Background:

Complementary and alternative medicine is a rapidly growing area of biomedical inquiry. Yoga has emerged in the forefront of holistic medical care due to its long history of linking physical, mental, and spiritual well-being. Research in yoga therapy (YT) has associated improved cardiovascular and quality of life (QoL) outcomes for the special needs of heart failure (HF) patients.

Aim:

The aim of this study is to review yoga intervention studies on HF patients, discuss proposed mechanisms, and examine yoga’s effect on physiological systems that have potential benefits for HF patients. Second, to recommend future research directions to find the most effective delivery methods of yoga to medically stable HF patients.

Methods:

The authors conducted a systematic review of the medical literature for RCTs involving HF patients as participants in yoga interventions and for studies utilizing mechanistic theories of stretch and new technologies. We examined physical intensity, mechanistic theories, and the use of the latest technologies.

Conclusions:

Based on the review, there is a need to further explore yoga mechanisms and research options for the delivery of YT. Software apps as exergames developed for use at home and community activity centers may minimize health disparities and increase QoL for HF patients.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5934956/

 

Relaxation and Mindfulness Training Have Differing Psychological and Neural Effects

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Relaxation and Mindfulness Training Have Differing Psychological and Neural Effects

 

By John M. de Castro, Ph.D.

 

“this practice of nonjudgmental self-awareness is one of the most effective ways to improve mood and anxiety.” – Neda Gould

 

Mindfulness 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, mindfulness training has been called the third wave of therapies. One problem with understanding mindfulness training effects is that there are, a wide variety of mindfulness techniques and it is not known which work best for improving different conditions.

 

There are a number of different types of meditation. Many 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.

 

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 practitioner. One way to distinguish between the effects of these different meditation techniques is to observe the effects of each technique on the brain.  In today’s Research News article “Common and Dissociable Neural Activity After Mindfulness-Based Stress Reduction and Relaxation Response Programs.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5976535/ ), Sevinc and colleagues recruited adults and randomly assigned them to receive 8 weekly 2-hour group sessions with 20 minutes of daily home practice with guided recordings of either a Relaxation Response program or a Mindfulness-Based Stress Reduction (MBSR) program.

 

In the Relaxation Response program, the participants practiced a body scan with emphasis on relaxation and focused meditation on the breath in a 20-minute session. In the MBSR program the participants practiced body scan with focus on awareness of the sensations from the body for 2 weeks, yoga for 2 weeks, and open monitoring meditation for 2 weeks. The last 2 weeks the participants could chose whichever of the practices they wanted to perform. They were measured before and after training for perceived stress, mindfulness, self-compassion, rumination, and life stressors. They also underwent Magnetic Resonance Imaging (MRI) while they listened to a guided recording for the body scan from their home practices.

 

They found that both practices equivalently reduced perceived stress and increased mindfulness. But the Mindfulness-Based Stress Reduction (MBSR) program also significantly increased self-compassion and decreased rumination. Interestingly, although both practices produced increases functional connectivity between the prefrontal cortex and motor cortex, the two practices also produced different connectivities. When the body scan was practiced with emphasis on relaxation there was increased functional connectivity was with the right inferior frontal gyrus. This is an area that’s involved in behavioral inhibition. On the other hand, when the body scan was practiced with emphasis on awareness of sensations there was increased functional connectivity between the Insula and Cingulate Cortex, areas associated with sensory awareness.

 

Hence, although both practices were beneficial, the MBSR program appears to create better psychological well-being. In addition, the body scan technique used in the MBSR program, emphasizing sensory awareness, appears to increase the connectivity between brain areas that are involved in sensory awareness. On the other hand, a relaxation instruction with the body scan appears to produce increased brain systems devoted to restraining responses. Different mindfulness techniques produced different psychological and neural outcomes. Both appear to improve stress responding and mindfulness, but the MBSR program also produces better compassion for the self and less repetitive negative thinking, rumination.

 

So, there may be a place for the relaxation response program, but with these otherwise healthy adults, the Mindfulness-Based Stress Reduction (MBSR) program appears to produce superior results.

 

 “If you have unproductive worries,” you can train yourself to experience those thoughts completely differently. “You might think ‘I’m late, I might lose my job if I don’t get there on time, and it will be a disaster!’ Mindfulness teaches you to recognize, ‘Oh, there’s that thought again. I’ve been here before. But it’s just that—a thought, and not a part of my core self,’” – Elizabeth Hoge

 

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

 

Sevinc, G., Hölzel, B. K., Hashmi, J., Greenberg, J., McCallister, A., Treadway, M., … Lazar, S. W. (2018). Common and Dissociable Neural Activity After Mindfulness-Based Stress Reduction and Relaxation Response Programs. Psychosomatic Medicine, 80(5), 439–451. http://doi.org/10.1097/PSY.0000000000000590

 

ABSTRACT

Objective

We investigated common and dissociable neural and psychological correlates of two widely used meditation-based stress reduction programs.

Methods

Participants were randomized to the Relaxation Response (RR; n = 18; 56% female) or the Mindfulness-Based Stress Reduction (MBSR; n = 16; 56% female) programs. Both programs use a “bodyscan” meditation; however, the RR program explicitly emphasizes physical relaxation during this practice, whereas the MBSR program emphasizes mindful awareness with no explicit relaxation instructions. After the programs, neural activity during the respective meditation was investigated using functional magnetic resonance imaging.

Results

Both programs were associated with reduced stress (for RR, from 14.1 ± 6.6 to 11.3 ± 5.5 [Cohen’s d = 0.50; for MBSR, from 17.7 ± 5.7 to 11.9 ± 5.0 [Cohen’s d = 1.02]). Conjunction analyses revealed functional coupling between ventromedial prefrontal regions and supplementary motor areas (p < .001). The disjunction analysis indicated that the RR bodyscan was associated with stronger functional connectivity of the right inferior frontal gyrus—an important hub of intentional inhibition and control—with supplementary motor areas (p < .001, family-wise error [FWE] rate corrected). The MBSR program was uniquely associated with improvements in self-compassion and rumination, and the within-group analysis of MBSR bodyscan revealed significant functional connectivity of the right anterior insula—an important hub of sensory awareness and salience—with pregenual anterior cingulate during bodyscan meditation compared with rest (p = .03, FWE corrected).

Conclusions

The bodyscan exercises in each program were associated with both overlapping and differential functional coupling patterns, which were consistent with each program’s theoretical foundation. These results may have implications for the differential effects of these programs for the treatment of diverse conditions.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5976535/

 

Improve the Psychological Health of Women with Uterine Bleeding with Yoga

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Improve the Psychological Health of Women with Uterine Bleeding with Yoga

 

By John M. de Castro, Ph.D.

 

“Overall, exercise has positive effects on your period. It is interesting to note that women who are sedentary and do not get regular exercise typically have heavier and more painful periods. Get moving. After all, who wouldn’t want a lighter period with less cramping? “ – Andrea Chisholm

 

Dysfunctional uterine bleeding (DUB, also called menorrhagia) is a condition that affects nearly every woman at some point in her life, particularly between the ages of 30 to 49 years. It involves vaginal bleeding occurring outside of the regular menstrual cycle. The main cause of dysfunctional uterine bleeding is an imbalance in the sex hormones. Certain medical conditions, hormonal conditions, and medications may also trigger DUB. Stress may also evoke or exacerbate DUB. It is generally temporary and subsides as hormones become normalized, sometimes with the use of oral contraceptives.

 

Yoga practice has been shown to help regularize and menstrual cycle, help to improve menstrual disorders, and to reduce stress responses. So, it would seem reasonable to investigate the application of yoga practice for Dysfunctional uterine bleeding (DUB). In today’s Research News article “Yoga as a Therapeutic Intervention in the Management of Dysfunctional Uterine Bleeding: A Controlled Pilot Study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5879852/ ), Nalgirkar and colleagues recruited adult women aged 20 to 40 years who were diagnosed with Dysfunctional uterine bleeding (DUB) and randomly assigned them to either no-treatment or 3 months of Integrated Approach of Yoga Therapy (IAYT) . They practiced meditation, postures, and breathing exercises for 60 minutes 3 days per week. They were measured before and after training for blood loss–comprising hemoglobin, pictorial blood loss assessment chart, endometrial thickness, and psychological assessments of anxiety, perceived stress, and sleep quality.

 

They found that in comparison to baseline and the no-treatment group, after treatment, the yoga group had significantly lower levels of anxiety and perceived stress, and improved sleep quality. But, there were no significant differences in blood loss. Hence, yoga did not improve the primary symptoms of Dysfunctional uterine bleeding (DUB), but, did significantly improve the psychological well-being of the women. This should improve the quality of life of women suffering from DUB.

 

So, improve the psychological health of women with uterine bleeding with yoga.

 

“Excessive bleeding is another problem which many women have to face during the menstrual cycle. This leads to discomfort in the women. The pain accompanied with the heavy bleeding can disturb the normal work of the woman. Yoga asanas can be very helpful in dealing with this problem. The various asanas help the women in concentrating on the emotional disturbances that are accompanied with the menstrual cycle. It also helps in gaining inner strength.” – DIY Health

 

CMCS – Center for Mindfulness and Contemplative Studies

 

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

 

Study Summary

 

Nalgirkar, S. P., Vinchurkar, S. A., Saoji, A. A., & Mohanty, S. (2018). Yoga as a Therapeutic Intervention in the Management of Dysfunctional Uterine Bleeding: A Controlled Pilot Study. Journal of Mid-Life Health, 9(1), 8–13. http://doi.org/10.4103/jmh.JMH_76_17

 

Abstract

Background:

Dysfunctional uterine bleeding (DUB) is one of the most common gynecological disorders encountered in women during the reproductive age. Yoga therapy has shown promising benefits in several gynecological disorders.

Methods:

Thirty women between the ages of 20 and 40 years with primary DUB were randomly assigned to a yoga (n = 15) and a waitlist control group (n = 15). Participants in the yoga group received a 3-month yoga module and were assessed for hemoglobin values, endometrial thickness (ET), pictorial blood loss assessment chart (PBAC), State-Trait Anxiety Inventory, perceived stress scale, and Pittsburgh Sleep Quality Index (PSQI) before and after a 3-month follow-up period.

Results:

At the end of 3 months of intervention, the yoga group, unlike the control group, reported a significant reduction in the anxiety scores (P < 0.05) and perceived stress (P < 0.05). The PSQI scores indicated a reduction in sleep disturbances (P < 0.001) and the need for sleep medications (P < 0.01) and higher global scores (P < 0.001). However, there were no changes in PBAC and ET in both the groups.

Conclusion:

The results indicate that yoga therapy positively impacts the outcome of DUB by reducing the perceived stress and state anxiety and improving the quality of sleep. This warrants larger clinical trials to validate the findings of this pilot study.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5879852/

 

Improve the Psychological Well-Being of Dementia Patients and their Caregivers with Mindfulness

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Improve the Psychological Well-Being of Dementia Patients and their Caregivers with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Mindfulness training eases depression and improves sleep and quality of life for both people with early-stage dementia and their caregivers. . . . Mindfulness involves attentive awareness with acceptance for events in the present moment. You don’t have to be drawn into wishing things were different. Mindfulness training in this way takes advantage of people’s abilities rather than focusing on their difficulties.” – Marla Paul

 

Dementia is a progressive loss of mental function produced by degenerative diseases of the brain. Dementia patients require caregiving particularly in the later stages of the disease. Caregiving for dementia patients is a daunting intense experience that can go on for four to eight years with increasing responsibilities as the loved one deteriorates. This places tremendous psychological and financial stress on the caregiver. Hence, there is a need to both care for the dementia patients and also for the caregivers. Mindfulness practice for caregivers has been shown to help them cope with the physical and psychological demands of caregiving. In addition, mindfulness training has been found to help protect aging individuals from physical and cognitive declines.

 

In today’s Research News article “Mindfulness Training for People with Dementia and Their Caregivers: Rationale, Current Research, and Future Directions.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2018.00982/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_686352_69_Psycho_20180626_arts_A ), Berk and colleagues review and summarize the published research on the application of mindfulness training for the treatment for dementia patients and their caregivers.

 

They find that the published research reports that mindfulness training improves the psychological well-being of caregivers for dementia patients. It significantly reduces depression and anxiety and improves self-efficacy. Studies of mindfulness training for the dementia patients themselves report improvements in attention, memory, cognition, and quality of life. When the patients and their caregivers were both trained in mindfulness there were significant improvements in stress responses and mood in both.

 

These are important findings that strongly suggests that mindfulness training is a safe and effective means to improve the psychological well-being of both the dementia patient and their caregiver. Given the great difficulty and stress produced by dementia on both the patient and caregiver, these improvements are very important to relieve or at least mitigate the suffering of both. This suggests that mindfulness training should be routinely provided for dementia patients and their caregivers.

 

So, improve the psychological well-being of dementia patients and their caregivers with mindfulness.

 

“The dementia journey is hugely challenging and provokes in us a great deal of frustration, fear and dread—understandably. But as much as dementia is described as a journey of loss, it can also become a journey of love and understanding. At times, love needs to be gritty and determined; at other times, it will be sweet. At all times it must be unconditional.” – Alice Ashwell

 

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

 

Berk L, Warmenhoven F, van Os J and van Boxtel M (2018) Mindfulness Training for People With Dementia and Their Caregivers: Rationale, Current Research, and Future Directions. Front. Psychol. 9:982. doi: 10.3389/fpsyg.2018.00982

 

Abstract

The world population is aging and the prevalence of dementia is increasing. By 2050, those aged 60 years and older are expected to make up a quarter of the population. With that, the number of people with dementia is increasing. Unfortunately, there is no cure for dementia. The progression of symptoms with no hope of improvement is difficult to cope with, both for patients and their caregivers. New and evidence-based strategies are needed to support the well-being of both caregiver and patient. Mindfulness training is a body-mind intervention that has shown to improve psychological well-being in a variety of mental health conditions. Mindfulness, a non-judgmental attention to one’s experience in the present moment, is a skill that can be developed with a standard 8-week training. Research has shown preliminary but promising results for mindfulness-based interventions to benefit people with dementia and caregivers. The aim of this review is (a) to provide a rationale for the application of mindfulness in the context of dementia care by giving an overview of studies on mindfulness for people with dementia and/or their caregivers and (b) to provide suggestions for future projects on mindfulness in the context of dementia and to give recommendations for future research.

https://www.frontiersin.org/articles/10.3389/fpsyg.2018.00982/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_686352_69_Psycho_20180626_arts_A

 

Relieve Depression with Mindfulness-Based Stress Reduction (MBSR) Training

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Relieve Depression with Mindfulness-Based Stress Reduction (MBSR) Training

 

By John M. de Castro, Ph.D.

 

“Still, there are a handful of key areas — including depression, chronic pain, and anxiety — in which well-designed, well-run studies have shown benefits for patients engaging in a mindfulness meditation program, with effects similar to other existing treatments.” – Alvin Powell

 

Clinically diagnosed depression is the most common mental illness, affecting over 6% of the population. Major depression can be quite debilitating. Depression can be difficult to treat and 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.

 

In today’s Research News article “Effects of Mindfulness-Based Stress Reduction on Depression in Adolescents and Young Adults: A Systematic Review and Meta-Analysis.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01034/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_686352_69_Psycho_20180626_arts_A ), Chi and colleagues review, summarize, and perform a meta-analysis of published randomize controlled trials (RCTs) of the application of a Mindfulness-Based Stress Reduction (MBSR) program for the treatment of depression in adolescents and young adults. They discovered 18 published studies including a total of 2042 patients from 18 to 25 years of age.

 

They found that the published studies found that Mindfulness-Based Stress Reduction (MBSR) treatment effectively reduced depression in these patients with a moderate effect size. The type of control condition made a difference as active control groups as opposed to no-treatment control groups also produced significant reductions in depression. So, in comparison to active control groups MBSR had a smaller effect size. This suggests that placebo effects (subject expectancy effects) were responsible for some of the improvements and overall MBSR had an even greater impact on depression.

 

Hence, the published research literature supports the conclusion that MBSR is a safe and moderately effective treatment for depression in adolescents and young adults. MBSR is a compound treatment program which contains meditation, body scan, and yoga practices. It would be interesting in future research to begin to determine which components are necessary for the ability of MBSR treatment to reduce depression.

 

So, relieve depression with Mindfulness-Based Stress Reduction (MBSR) training.

 

“Through mindfulness, individuals start to see their thoughts as less powerful. These distorted thoughts – such as “I always make mistakes” or “I’m a horrible person” – start to hold less weight. . . watching ourselves think. We ‘experience’ thoughts and other sensations, but we aren’t carried away by them. We just watch them come and go.” – William Marchand

 

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

 

Chi X, Bo A, Liu T, Zhang P and Chi I (2018) Effects of Mindfulness-Based Stress Reduction on Depression in Adolescents and Young Adults: A Systematic Review and Meta-Analysis. Front. Psychol. 9:1034. doi: 10.3389/fpsyg.2018.01034

 

Abstract

Background: Mindfulness as a positive mental health intervention approach has been increasingly applied to address depression in young people. This systematic review and meta-analysis evaluated the effects of mindfulness-based stress reduction (MBSR) in the treatment of depression among adolescents and young adults.

Methods: Electronic databases and references in articles were searched. Randomized controlled trials (RCTs) evaluating MBSR and reporting outcomes for depressive symptoms among young people aged 12 to 25 years were included. Data extraction and risk of bias assessment were conducted by two reviewers independently. Hedges’ gwith a 95% confidence interval was calculated to represent intervention effect.

Results: Eighteen RCTs featuring 2,042 participants were included in the meta-analysis. Relative to the control groups (e.g., no treatment, treatment as usual, or active control), MBSR had moderate effects in reducing depressive symptoms at the end of intervention (Hedges’ g = −0.45). No statistically significant effects were found in follow-up (Hedges’ g = −0.24) due to a lack of statistical power. Meta-regression found that the average treatment effect might be moderated by control condition, treatment duration, and participants’ baseline depression.

Conclusion: MBSR had moderate effects in reducing depression in young people at posttest. Future research is needed to assess the follow-up effects of MBSR on depressive symptoms among adolescents and young adults.

https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01034/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_686352_69_Psycho_20180626_arts_A

 

Improve Proactive Cognition with Mindfulness

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Improve Proactive Cognition with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Mindfulness meditation has been found to elicit a positive impact on cognitive performance and abilities such as attention, memory, cognitive flexibility, and quality of task performance.” – Lauren Martin

 

Mindfulness is the ability to focus on what is transpiring in the present moment. It involves a greater emphasis on attention to the immediate stimulus environment. Mindful people generally have better attentional abilities and have fewer intrusive thoughts and less mind wandering. As a result, mindfulness has been shown to be associated with improved cognition (thinking). Cognition can involve planning for the future (proactive cognition) or it can also involve processing what has, or is, occurring (reactive cognition). It is not known whether mindfulness training affects either or both forms of cognition.

 

In today’s Research News article “The Effect of Mindfulness Training on Proactive and Reactive Cognitive Control.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01002/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_686352_69_Psycho_20180626_arts_A ), Li and colleagues recruited meditation naïve adults and randomly assigned them to either receive 8 weeks of mindfulness training or a no-treatment control condition. Mindfulness training occurred with a once per week, 2.5-hour group training session and 30 minutes of daily home practice. It included meditation, body scan, and yoga practices. They were measured before and after training for mindfulness and its 5 facets, Observing, Describing, Acting with awareness, Non-judging, and Non-reacting.

 

The participants also performed a Continuous Performance Test before and after training. Participants pressed a left button or a right button depending on whether a target or non-target letter followed an “A” on the screen and only one button regardless of letter type if it followed a “B” on the screen. Proactive cognition can be assessed by the tendency to react to the first letter (the “A” or “B”) regardless of what follows. Retroactive cognition can be assessed by the tendency to react to the target letter regardless of what preceded it (the “A” or “B”).

 

Not surprisingly, the mindfulness trained group had significant increases in all facets of mindfulness where the control group did not. More significantly, they found that the mindfulness trained group had higher scores for proactive control relative to retroactive control than the no-treatment group. This suggests that mindfulness training enhances proactive control and not retroactive cognitive control.

 

These results suggest that increasing mindfulness results in an enhancement in responding to the present moment (proactive) and less to the past (retroactive). Since, mindfulness training is designed to do just that, the results suggest that the training makes the individual more sensitive to immediate stimuli, just as its’ supposed to.

 

So, improve proactive cognition with mindfulness.

 

“The meditation group did especially better on all the cognitive tests that were timed. In tasks where participants had to process information under time constraints causing stress, the group briefly trained in mindfulness performed significantly better.” – Fadel Zeidan

 

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

 

Li Y, Liu F, Zhang Q, Liu X and Wei P (2018) The Effect of Mindfulness Training on Proactive and Reactive Cognitive Control. Front. Psychol. 9:1002. doi: 10.3389/fpsyg.2018.01002

 

Abstract

Previous studies have demonstrated that mindfulness practice can improve general cognitive control. However, little research has examined whether mindfulness practices affect different cognitive control strategies. According to the dual mechanisms of control (DMC) model, different cognitive control strategies may play distinct roles in individuals’ lives. Proactive control allows people to maintain and prepare for goals, whereas reactive control allows them to respond flexibly to a changing environment. Thus, this study investigates the influences of mindfulness training on proactive and reactive control measured by the AX version of the Continuous Performance Test (AX-CPT). Thirty participants completed AX-CPT and the Five Facet Mindfulness Questionnaire (FFMQ) before and after random assignment to either an 8-week mindfulness training group or a control group. The results showed no interaction between group and test time for AY or BX trial type, but the training group had fewer post-test errors on the BX trial and a higher Behavior Shift Index (BSI) of reaction time (RT) compared with the control group. This finding indicates enhanced trend of proactive control with mindfulness training. A positive correlation between the BSI of RT and observing scores on the FFMQ confirmed the connection between attentional components in mindfulness and proactive control. Errors on the AY trial in the post-test decreased in both groups, reflecting reactive control that did not differ between groups. The 8-week mindfulness training demonstrates a potential improvement effect on proactive control and could be helpful in overcoming interference.

https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01002/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_686352_69_Psycho_20180626_arts_A

 

Improve the Psychological Well-Being of Patients with Multiple Sclerosis with Meditation

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Improve the Psychological Well-Being of Patients with Multiple Sclerosis with Meditation

 

By John M. de Castro, Ph.D.

 

“Meditation has been shown to decrease cortisol levels and improve sleep in both beginning and experienced meditation practitioners. Since stress has been linked to MS relapses, and meditation has been shown to relieve biological markers of stress, it could help slow MS progression by regulating the body’s stress response.” – Maria Joao Almeida

 

Multiple Sclerosis (MS) is a progressive demyelinating disease which attacks the coating on the neural axons which send messages throughout the body and nervous system. It affects about 2 million people worldwide and about 400,000 in the U.S. It is most commonly diagnosed in people between the ages of 20 and 50 years.  Unfortunately, there is no cure for multiple sclerosis. There are a number of approved medications that are used to treat MS but are designed to lessen frequency of relapses and slow the progression of the disease, but they don’t address individual symptoms.

 

Although there is a progressive deterioration, MS is not fatal with MS patients having about the same life expectancy as the general population. Hence, most MS sufferers have to live with the disease for many years. Mindfulness practices have been shown to improve the symptoms of multiple sclerosis. But it is not known what changes in the patients that mindfulness produces that are responsible for the improvements. One possibility is that mindfulness practice may fundamentally alter the enduring personality characteristics of the patients allowing them to better cope with stress and their disease.

 

In today’s Research News article “Effect of Mindfulness Meditation on Personality and Psychological Well-being in Patients with Multiple Sclerosis.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5991502/ ), Crescentini and colleagues recruited adults with Multiple Sclerosis forming a meditation group and a treat-as-usual control group. Meditation training occurred in 8-weekly 2-hour sessions containing training, 30 minutes of meditation followed by discussion. Patients were also asked to meditate daily for 30 minutes at home. The patients were measured before and after training for the Big 5 personality characteristics of neuroticism, conscientiousness, agreeableness, extraversion, and openness and also for self-directedness, cooperativeness, self-transcendence, anxiety, depression, and mindfulness.

 

They found that following meditation practice but not treatment-as-usual, there were significant increases in mindfulness and self-maturity as reflected by the self-directedness, cooperativeness, and conscientiousness and a significant decrease in anxiety levels. Mindfulness training has been previously routinely shown to reduce anxiety levels. The changes in personality characteristics produced by meditation in multiple sclerosis patients are interesting and have not been previously reported.

 

The changes in the personality characteristics reflect an increased self-maturity in the patients. The increased conscientiousness, self-directedness, cooperativeness suggests that the meditation practice improves the patients’ ability to take control of their situation and feelings. These appear to result from the increases in thoughtfulness, impulse control, goal-directed behaviors, organization, and mindfulness of details. This greater self-maturity would allow them to better cope with their disease. This is important for effectively living with this life-long disease.

 

So, improve the psychological well-being of patients with Multiple Sclerosis with meditation.

 

“Mindfulness practice appears to be a safe, drug-free approach to coping with stress and anxiety, which may in turn help reduce your MS symptoms.” – Amit Sood

“Mindfulness teaches important life lessons aside from helping you manage chronic symptoms. What you learn through meditation is that life is not perfect, but the journey is very interesting. Along the way, you’ll examine the roses and smell the flowers. You’ll look at that rainbow and say, ‘Wow, that’s incredible!’” – Ruth Geller

 

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

 

Crescentini, C., Matiz, A., Cimenti, M., Pascoli, E., Eleopra, R., & Fabbro, F. (2018). Effect of Mindfulness Meditation on Personality and Psychological Well-being in Patients with Multiple Sclerosis. International Journal of MS Care, 20(3), 101–108. http://doi.org/10.7224/1537-2073.2016-093

 

PRACTICE POINTS

  • Personality changes, a common symptom in patients with MS, are often associated with poor coping and reduced quality of life.
  • We exposed patients with MS to an 8-week mindfulness-oriented meditation course and evaluated the effects on personality traits and anxiety and depression symptoms.
  • Mindfulness-oriented meditation led to changes in personality/character traits reflecting the maturity of the self at the intrapersonal and interpersonal levels and also led to decreases in trait anxiety.

Abstract

Background:

Varied evidence shows that mindfulness-oriented meditation improves individuals’ mental health, positively influencing practitioners’ personality profiles as well. A limited number of studies are beginning to show that this type of meditation may also be a helpful therapeutic option for persons with multiple sclerosis (MS).

Methods:

We evaluated the effects of an 8-week mindfulness-oriented meditation training on the personality profiles, anxiety and depression symptoms, and mindfulness skills of a group of patients with MS. A control group of patients with MS not enrolled in any training was also tested.

Results:

After mindfulness-oriented meditation training, participants in this group (n = 15) showed an increase in character traits reflecting the maturity of the self at the intrapersonal (self-directedness) and interpersonal (cooperativeness) levels. Moreover, increased mindfulness and conscientiousness and decreased trait anxiety were observed in participants after the training.

Conclusions:

These data support the utility for patients with MS of therapeutic interventions based on mindfulness meditation that may lead to enhanced character and self-maturity.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5991502/

 

Improve Attentional Focus with Meditation

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Improve Attentional Focus with Meditation

 

By John M. de Castro, Ph.D.

 

“realize that everything we think, feel, say, or do from one moment to the next all ultimately depend on the interactions between attention and awareness. Mindfulness is the optimum interaction between the two. Therefore, by skillfully working with attention and awareness to cultivate mindfulness, we can change everything we think, feel, say, and do for the better. In other words, we can completely transform who we are.” – Travis May

 

One of the primary effects of mindfulness training is an improvement in the ability to pay attention to the task at hand and ignore interfering stimuli. This is an important consequence of mindfulness training and produces improvements in thinking, reasoning, and creativity. The importance of heightened attentional ability to the individual’s ability to navigate the demands of complex modern life cannot be overstated. It helps at work, in relationships, or simply driving a car.

 

There is evidence that mindfulness training improves attention by altering the brain. It appears That mindfulness training increases the size, connectivity, and activity of areas of the brain that are involved in paying attention. A common method to study the activity of the nervous system is to measure the electrical signal at the scalp above brain regions. Changes in this activity are measurable with mindfulness training. One method to observe attentional processing in the brain is to measure the changes in the electrical activity that occur in response to specific stimuli. These are called evoked potentials or ERPs. The signal following a stimulus changes over time. The fluctuations of the signal after specific periods of time are thought to measure different aspects of the nervous system’s processing of the stimulus.

 

The Pd response in the evoked potential (ERP) is a positive going electrical response occurring between a tenth to 3 tenths of a second following the target stimulus presentation. The Pd (distractor positivity) component is thought to reflect an attentional suppression process involved in preventing shifts in attention. The N2pc response is a negative electrical change that occurs around 2 tenths of a second following the target stimulus presentation. The N2pc response has been associated with the engagement of visual attention, deploying attentional processes when needed. These components of the evoked potential can be used to assess the nature of attentional processing before and after meditation, reflecting how meditation might improve attention.

 

In today’s Research News article “Meditation Effects on the Control of Involuntary Contingent Reorienting Revealed With Electroencephalographic and Behavioral Evidence.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5962705/ ), Tsai and colleagues recruited a group of college students who were meditators and a group who were not. They were asked to perform a rapid serial visual presentation task before and after a 30-minute meditation or rest. Order was counterbalanced on two different days. During the task the Electroencephalogram (EEG) was recorded and event related potentials identified and recorded related to the onset of the target stimulus.

 

The rapid serial visual presentation task consisted of the rapid presentation on a computer screen of three letters on the left, center, and right of the middle of the screen. The subjects were asked to respond by pressing a key with the right hand when the central letter was red and between the letter A to J in the alphabet and with the left hand when the red letter was present and between letter Q to Z. A red letter in the center occurred only once in every 24 trials. New letters were presented very rapidly, every .067 seconds. On occasions a red letter was presented as a distractor in either the left or right position. The participants were instructed to only respond to the letter in the center.

 

They found that when the red distractor was present in the left or right positions performance was significantly less accurate than when it was absent. But, although performance significantly improved after both meditation and rest, it was significantly better after meditation than after rest. In addition, after meditation, the Pd (distractor positivity) component of the evoked potential in response to the presence of a distractor red letter was stronger than after rest.

 

These results are interesting and suggest that after meditation the individual is better able to ignore a distractor and respond more accurately to a target. The EEG results with the evoked potentials suggest that the nervous system, after meditation, becomes better able to suppress responding to distractors in the immediate environment. This suggests that meditation enhances attention by preventing a shift in attention to other stimuli in the environment and thereby maintaining attention on the intended focus. Hence, the results suggest that meditation may improve attention by altering the brain’s processing of the stimuli present making it better able to focus by preventing responding to other stimuli.

 

So, improve attentional focus with meditation.

 

“A long-term study finds that consistent and intensive meditation sessions can have a long-lasting effect on a person’s attention span and other cognitive abilities.” – Rick Nauert

 

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

 

Tsai, S.-Y., Jaiswal, S., Chang, C.-F., Liang, W.-K., Muggleton, N. G., & Juan, C.-H. (2018). Meditation Effects on the Control of Involuntary Contingent Reorienting Revealed With Electroencephalographic and Behavioral Evidence. Frontiers in Integrative Neuroscience, 12, 17. http://doi.org/10.3389/fnint.2018.00017

 

Abstract

Prior studies have reported that meditation may improve cognitive functions and those related to attention in particular. Here, the dynamic process of attentional control, which allows subjects to focus attention on their current interests, was investigated. Concentrative meditation aims to cultivate the abilities of continuous focus and redirecting attention from distractions to the object of focus during meditation. However, it remains unclear how meditation may influence attentional reorientation, which involves interaction between both top-down and bottom-up processes. We aimed to investigate the modulating effect of meditation on the mechanisms of contingent reorienting by employing a rapid serial visual presentation (RSVP) task in conjunction with electrophysiological recording. We recruited 26 meditators who had an average of 2.9 years of meditation experience and a control group comprising 26 individuals without any prior experience of meditation. All subjects performed a 30-min meditation and a rest condition with data collected pre- and post-intervention, with each intervention given on different days. The state effect of meditation improved overall accuracy for all subjects irrespective of their group. A group difference was observed across interventions, showing that meditators were more accurate and more efficient at attentional suppression, represented by a larger Pd (distractor positive) amplitude of event related modes (ERMs), for target-like distractors than the control group. The findings suggested that better attentional control with respect to distractors might be facilitated by acquiring experience of and skills related to meditation training.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5962705/

 

Improve the Physical and Psychological State of HIV-Infected Youth with Mindfulness

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Improve the Physical and Psychological State of HIV-Infected Youth with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Even in the midst of this stressful experience of testing positive for HIV, coaching people to feel happy, calm and satisfied — what we call positive affect — appears to influence important health outcomes,” – Judith Moskowitz

 

More than 35 million people worldwide and 1.2 million people in the United States are living with HIV infection. HIV is a virus that gradually attacks the immune system. It destroys a type of white blood cell called a T-helper cell (CD4 Cell). This isn’t a problem unto itself, but the immune system is our body’s natural defense against illness. Hence, HIV infection makes it harder to combat other infections and diseases. If HIV is untreated, these secondary infections produce chronic illness and eventually death. It is important, then, in treating HIV infection to strengthen the immune system and increase the levels of CD4 in the blood to fight off disease.

 

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, 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. Hence, patients with HIV infection, even when controlled with drugs, have a reduction in their quality of life.

 

Mindfulness has been shown to strengthen the immune system. It also improve psychological and physical well-being in people suffering from a wide range of disorders including depression and anxiety. It has also been shown that mindfulness is associated with psychological well-being and lower depression in patients with HIV infection. Hence, it makes sense to further study the ability of mindfulness training as a treatment for the physical and psychological issues associated with living with HIV.

 

In today’s Research News article “Mindfulness instruction for HIV-infected youth: a randomized controlled trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5987527/ ), Webb and colleagues recruited HIV infected youths 14-22 aged years who were being treated with drugs. They were randomly assigned to receive a Mindfulness-Based Stress Reduction (MBSR) program or health education program. Both the MBSR and health education programs were presented for 2.5 hours, once a week, for 8 weeks. MBSR consisted of discussion and meditation, body scan, and yoga practices and included 30-minute daily home practice. They were measured before and after training and 3-months later for mindfulness, perceived stress, cognitive self-regulation, emotional attention, coping, life satisfaction, problem solving, aggression, HIV drug regimen adherence, HIV viral load, and CD4 counts.

 

At the 3-month follow-up, the youths who received the MBSR program had significantly higher levels of mindfulness, life satisfaction, problem solving, and lower levels of aggression. MBSR participants were significantly more likely to have markedly improved HIV viral loads after treatment. These results are potentially very important and demonstrate that mindfulness training improves the psychological state of HIV infected youths. But significantly appeared to also improve their physiological state, lowing the levels of virus in their blood.

 

This suggests that the Mindfulness-Based Stress Reduction (MBSR) program may be an effective treatment for HIV infected youths. MBSR was designed to and has been repeatedly been shown to improve the individual’s ability to cope with the physiological and psychological effect of stress. Since stress is known to worsen the symptoms of HIV, it would seem reasonable to speculate that the improved stress coping underlies the ability of MBSR to improve the physical and psychological state of HIV sufferers.

 

So, improve the physical and psychological state of HIV-infected youth with mindfulness.

 

“mindfulness meditation stress-management training can have a direct impact on slowing HIV disease progression. . . . it’s possible that such training can be used as a powerful complementary treatment for HIV disease, alongside medications.” – 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

 

Webb, L., Perry-Parrish, C., Ellen, J., & Sibinga, E. (2018). Mindfulness instruction for HIV-infected youth: a randomized controlled trial. AIDS Care, 30(6), 688–695. http://doi.org/10.1080/09540121.2017.1394434

 

Abstract

HIV-infected youth experience many stressors, including stress related to their illness, which can negatively impact their mental and physical health. Therefore, there is a significant need to identify potentially effective interventions to improve stress management, coping, and self-regulation. The object of the study was to assess the effect of a mindfulness-based stress reduction (MBSR) program compared to an active control group on psychological symptoms and HIV disease management in youth utilizing a randomized controlled trial. Seventy-two HIV-infected adolescents, ages 14–22 (mean age 18.71 years), were enrolled from two urban clinics and randomized to MBSR or an active control. Data were collected on mindfulness, stress, self-regulation, psychological symptoms, medication adherence, and cognitive flexibility at baseline, post-program, and 3-month follow-up. CD4+ T lymphocyte and HIV viral load (HIV VL) counts were also pulled from medical records. HIV-infected youth in the MBSR group reported higher levels of mindfulness (P = .03), problem-solving coping (P = .03), and life satisfaction (P = .047), and lower aggression (P = .002) than those in the control group at the 3-month follow-up. At post-program, MBSR participants had higher cognitive accuracy when faced with negative emotion stimuli (P = .02). Also, those in the MBSR study arm were more likely to have or maintain reductions in HIV VL at 3-month follow-up than those in the control group (P = .04). In our sample, MBSR instruction proved beneficial for important psychological and HIV-disease outcomes, even when compared with an active control condition. Lower HIV VL levels suggest improved HIV disease control, possibly due to higher levels of HIV medication adherence, which is of great significance in both HIV treatment and prevention. Additional research is needed to explore further the role of MBSR for improving the psychological and physical health of HIV-positive youth.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5987527/

 

Balance and Fitness in the Elderly and Tai Chi Training

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Balance and Fitness in the Elderly and Tai Chi Training

 

By John M. de Castro, Ph.D.

 

“Tai chi is an ancient Chinese exercise that can help older adults improve their balance and lower their fall risk. And by reducing their risk of falls, seniors can lower their odds of suffering a debilitating fracture.” – Harvard Health Letter

 

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 fall in the elderly.

 

Tai Chi training is designed to enhance and regulate the functional activities of the body through regulated breathing, mindful concentration, and gentle movements. It includes balance training and has been shown to improve balance and coordination. These studies, however, employ Tai Chi training over long time frames of 6 months to a year. It is not known if shorter term training would also be effective.

 

In today’s Research News article “Effects of 12 Weeks of Tai Chi Chuan Training on Balance and Functional Fitness in Older Japanese Adults.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5968980/ ), Takeshima and colleagues recruited older adults averaging 73 years of age and assigned them to either receive 12 weeks of Tai Chi training for 2 days per week for 60 minutes or to a no-treatment control group. They were measured before and after training for static balance, dynamic balance, and functional fitness, including upper and lower body strength, balance and agility, upper and lower body flexibility, and cardiorespiratory fitness.

 

Contrary to longer-term studies, they did not find any significant differences between the Tai Chi training and no-treatment control groups in static balance, dynamic balance, or functional fitness.  This lack of benefit of Tai Chi training may well be due to the relative shortness of the 12-week program relative to previous studies employing 6-month to one year trainings. Indeed, previous research by Holmes and colleagues also employing a 12 week program could not detect any overall improvement in balance, but could detect a subtle improvement in postural-respiratory coupling. This may be a precursor to improvements in overall balance. So, 12-weeks of training may produce subtle changes that, if continued over a longer period of time, will lead to improvements in balance.

 

Tai Chi movement patterns can be fairly complex and the elderly may have difficulty learning them over a few sessions. Indeed, it has been reported that it takes 8 to 16 sessions before the patterns are mastered. So, there may need for longer periods of training to master the technique and benefit from it. Hence, there is a need for further research on the amount of Tai Chi training needed to improve balance and reduce falls in the elderly.

 

“I’ve always been clumsy, so Tai Chi has offered me the opportunity to be able to think more about what I’m doing, pay attention to what I’m doing, and not fall. I’m able to catch myself if I trip over something because of Tai Chi,” – Velma Chapman

 

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

 

Takeshima, N., Islam, M. M., Kato, Y., Koizumi, D., Narita, M., Kitabayashi, Y., … Rogers, M. E. (2017). Effects of 12 Weeks of Tai Chi Chuan Training on Balance and Functional Fitness in Older Japanese Adults. Sports, 5(2), 32. http://doi.org/10.3390/sports5020032

 

Abstract

The purpose of this study was to determine the effects of Tai Chi Chuan on static and dynamic balance, and functional fitness in older adults. Forty-nine volunteers were divided into an exercise group (EX: 9 men and 16 women, average age 72 ± 5 years) and control group (13 men and 11 women, average age 73 ± 6 years). The EX participated in a 12-week supervised exercise program (60 min/day, 2 days/week) that consisted of 10-min warm-up and stretching, 40-min Tai Chi Chuan exercise (long-form Yang style with 108 movements), and 10-min cool-down/relaxation exercises. The control group was asked to not change their physical activity habits. Static (sway velocity standing on firm or foam surfaces with eyes open or closed) and dynamic balance (limits of stability (LOS)), as well as functional fitness measures of body mass; upper- and lower-body strength; and flexibility, mobility, and aerobic fitness were taken before and after the intervention. After the 12-week Tai Chi Chuan exercise program, there were no improvements in any functional fitness or balance variable although components of LOS tended to increase (13.1%, p = 0.052). These results indicate that 12 weeks of Tai Chi Chuan exercise has no significant effect on balance and functional fitness parameters in older Japanese adults.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5968980/