Improve Knee Osteoarthritis with Yoga

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Improve Knee Osteoarthritis with Yoga

 

By John M. de Castro, Ph.D.

 

“yoga is proven to help people with arthritis improve many physical and psychological symptoms. . . .  regular yoga practice can help reduce joint pain, improve joint flexibility and function and lower stress and tension to promote better sleep.” – Susan Bernstein

 

Osteoarthritis is a chronic degenerative joint disease that is the most common form of arthritis. It produces pain, swelling, and stiffness of the joints. It is the leading cause of disability in the U.S., with about 43% of arthritis sufferers limited in mobility and about a third having limitations that affect their ability to perform their work. Knee osteoarthritis effects 5% of adults over 25 years of age and 12% of those over 65. It is painful and disabling. Its causes are varied including, hereditary, injury including sports injuries, repetitive stress injuries, infection, or from being overweight.

 

There are no cures for knee osteoarthritis. Treatments are primarily symptomatic, including weight loss, exercise, braces, pain relievers and anti-inflammatory drugs, corticosteroids, arthroscopic knee surgery, or even knee replacement. Gentle movements of the joints with exercise and physical therapy appear to be helpful in the treatment of knee osteoarthritis. This suggests that alternative and complementary practices that involve gentle knee movements may be useful for treatment.

 

Mindfulness practices such as Tai Chi and Qigong  and yoga have been shown to reduce the physical symptoms of knee osteoarthritis. Yoga, has been shown to be a safe and effective treatment for a wide variety of physical and psychological conditions, including arthritis. So, it would seem reasonable to look further into the effectiveness of yoga practice in treating knee osteoarthritis.

 

In today’s Research News article “Effect of Yoga Based Lifestyle Intervention on Patients With Knee Osteoarthritis: A Randomized Controlled Trial. Frontiers in Psychiatry.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5952125/ ), Deepeshwar and colleagues recruited adults with knee osteoarthritis and randomly assigned then to receive twice daily sessions for one week of Integrated Approach to Yoga Therapy (IAYT) or to a no-yoga control condition. IAYT consists of yoga postures, yoga breathing, relaxation, meditation and lectures on yogic lifestyle, devotional sessions, and stress management. They were measured before and after training for standing, walking, and sitting, knee flexibility and range of motion, handgrip strength, and fear of falling.

 

They found that the group who received the Integrated Approach to Yoga Therapy (IAYT) treatment significantly improved in comparison to baseline and the control group in their speed of standing, walking, and sitting, their knee flexibility and range of motion, and their handgrip strength. Hence, they found that IAYT produced significant improvement in the symptoms of knee osteoarthritis.

 

It would have been better if they included an active control group in the study (e.g. a different exercise) to control for participant expectancy effects and experimenter biases. Nevertheless, the results replicate the previous findings that yoga practice is effective in treating knee osteoarthritis, strengthening the conclusions. IAYT is a complex of practices and future research should be targeted at identifying which components are effective and which are not. Regardless, gentle yoga practice appears to be a safe and effective alternative treatment for the improvement in movement in patients suffering from knee osteoarthritis.

 

So, improve knee osteoarthritis with yoga.

 

“The culprit is osteoarthritis, the “wear-and-tear” arthritis, of the knees. Good weight-bearing alignment, learned and practiced in yoga class, can help keep the knees happy and healthy. On the other hand, bad alignment in poses—heaven forbid—can actually contribute to the breakdown of the joint surfaces, and the subsequent painful inflammation, caused by osteoarthritis.” – Julie Gudmustad

 

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

 

Deepeshwar, S., Tanwar, M., Kavuri, V., & Budhi, R. B. (2018). Effect of Yoga Based Lifestyle Intervention on Patients With Knee Osteoarthritis: A Randomized Controlled Trial. Frontiers in Psychiatry, 9, 180. http://doi.org/10.3389/fpsyt.2018.00180

 

Abstract

Objective: To investigate the effect of integrated approach of yoga therapy (IAYT) intervention in individual with knee Osteoarthritis.

Design: Randomized controlled clincial trail.

Participants: Sixty-six individual prediagnosed with knee osteoarthritis aged between 30 and 75 years were randomized into two groups, i.e., Yoga (n = 31) and Control (n = 35). Yoga group received IAYT intervention for 1 week at yoga center of S-VYASA whereas Control group maintained their normal lifestyle.

Outcome measures: The Falls Efficacy Scale (FES), Handgrip Strength test (left hand LHGS and right hand RHGS), Timed Up and Go Test (TUG), Sit-to-Stand (STS), and right & left extension and flexion were measured on day 1 and day 7.

Results: There were a significant reduction in TUG (p < 0.001), Right (p < 0.001), and Left Flexion (p < 0.001) whereas significant improvements in LHGS (p < 0.01), and right extension (p < 0.05) & left extension (p < 0.001) from baseline in Yoga group.

Conclusion: IAYT practice showed an improvement in TUG, STS, HGS, and Goniometer test, which suggest improved muscular strength, flexibility, and functional mobility.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5952125/

 

Reduce Anxiety and Depression in Stressed College Students with Mindfulness

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Reduce Anxiety and Depression in Stressed College Students with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Mindfulness is so vital. It’s being right there in the moment. It helps you be successful in everything you do. College students are under a lot of stress — that’s been a given forever. Now, they have the tools in their pocket.” – Cathleen Hardy Hansen

 

In the modern world education is a key for success. Where a high school education was sufficient in previous generations, a college degree is now required to succeed in the new knowledge-based economies. There is a lot of pressure on students to excel so that they can be admitted to the best universities and there is a lot of pressure on university students to excel so that they can get the best jobs after graduation. As a result, parents and students are constantly looking for ways to improve student performance in school. The primary tactic has been to pressure the student and clear away routine tasks and chores so that the student can focus on their studies. But, this might in fact be counterproductive as the increased pressure can actually lead to stress and anxiety which can impede the student’s mental health, well-being, and school performance.

 

It is, for the most part, beyond the ability of the individual to change the environment to reduce stress, so it is important that methods be found to reduce the college students’ responses to stress; to make them more resilient when high levels of stress occur. Contemplative practices including meditation, mindfulness training, and yoga practice have been shown to reduce the psychological and physiological responses to stress. So, it would seem important to examine various techniques to relieve the stress and its consequent symptoms in college students.

 

In today’s Research News article “A Randomized Controlled Trial Comparing the Attention Training Technique and Mindful Self-Compassion for Students with Symptoms of Depression and Anxiety.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2018.00827/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_662896_69_Psycho_20180605_arts_A ), Haukaas and colleagues explore the ability of attention training and mindfulness training to help relieve the anxiety and depression in college students resulting from stress.

 

They recruited undergraduate and graduate students who self-reported depression, anxiety, and stress. They were randomly assigned to receive 3 group sessions for 45 minutes for three consecutive weeks of either Attention Training or Mindfulness and Self-Compassion training. Each training included daily home practice with pre-recorded audio recordings. Attention training was designed “to strengthen attentional control and promote external focus of attention, to interrupt and break free of the cognitive attentional syndrome, consisting of prolonged worry or rumination, threat monitoring, and different unhelpful coping styles accompanied by a heightened self-focused attention.” Mindfulness and Self-Compassion training consisted of training to pay attention to the present moment and “to relate to oneself in a kinder and more accepting manner.” Training including Loving Kindness Meditation practice. Participants were measured before and after training for depression, anxiety, self-compassion, responses to thoughts, and mindfulness.

 

They found that both Attention Training and Mindfulness and Self-Compassion training produced significant reductions in general and test anxiety and depression and significant increases in mindfulness, self-compassion, attention flexibility, and self-esteem. The effects were moderate to large indicating fairly powerful effects of the treatments. It should be noted that there wasn’t a control condition and both treatments were associated with significant changes. It is thus possible that confound or bias was present that could account for some or all of the changes. But, the effects were strong and commensurate with previous findings that mindfulness training reduces anxiety and depression and increases self-compassion. Thus, it would appear that the two treatments are effective for improving the psychological health of stressed university students.

 

So, reduce anxiety and depression in stressed college students with mindfulness and attention training.

 

“taking time to catch your breath and meditate can help increase students’ overall life satisfaction. We found that underneath the stress that students are experiencing is a deep desire to appreciate life and feel meaningful connections with other people.” – Kamila Dvorakova

 

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

 

Haukaas RB, Gjerde IB, Varting G, Hallan HE and Solem S (2018) A Randomized Controlled Trial Comparing the Attention Training Technique and Mindful Self-Compassion for Students With Symptoms of Depression and Anxiety. Front. Psychol. 9:827. doi: 10.3389/fpsyg.2018.00827

 

The Attention Training Technique (ATT) and Mindful Self-Compassion (MSC) are two promising psychological interventions. ATT is a 12-min auditory exercise designed to strengthen attentional control and promote external focus of attention, while MSC uses guided meditation and exercises designed to promote self-compassion. In this randomized controlled trial (RCT), a three-session intervention trial was conducted in which university students were randomly assigned to either an ATT-group (n = 40) or a MSC-group (n = 41). The students were not assessed with diagnostic interviews but had self-reported symptoms of depression, anxiety, or stress. Participants listened to audiotapes of ATT or MSC before discussing in groups how to apply these principles for their everyday struggles. Participants also listened to audiotapes of ATT and MSC as homework between sessions. Participants in both groups showed significant reductions in symptoms of anxiety and depression accompanied by significant increases in mindfulness, self-compassion, and attention flexibility post-intervention. These results were maintained at 6-month follow-up. Improvement in attention flexibility was the only significant unique predictor of treatment response. The study supports the use of both ATT and MSC for students with symptoms of depression and anxiety. Further, it suggests that symptom improvement is related to changes in attention flexibility across both theoretical frameworks. Future studies should focus on how to strengthen the ability for attention flexibility to optimize treatment for emotional disorder.

https://www.frontiersin.org/articles/10.3389/fpsyg.2018.00827/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_662896_69_Psycho_20180605_arts_A

 

Improve Social Anxiety with Mindfulness

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Improve Social Anxiety with Mindfulness

 

By John M. de Castro, Ph.D.

 

“for dealing with social anxiety, it is much more useful to practice mindful focus during conversations and other situations around people in which we are uncomfortable.” – Larry Cohen

 

It is a common human phenomenon that being in a social situation can be stressful and anxiety producing. Most people can deal with the anxiety and can become quite comfortable. But many do not cope well and the anxiety is overwhelming, causing the individual to withdraw. Social Anxiety Disorder (SAD) is characterized by a persistent, intense, and chronic fear of being watched and judged by others and feeling embarrassed or humiliated by their actions. This fear may be so severe that it interferes with work, school, and other activities and may negatively affect the person’s ability to form relationships.

 

Anxiety disorders have generally been treated with drugs. But, there are considerable side effects and these drugs are often abused. There are a number of psychological therapies for anxiety. But, about 45% of the patients treated do not respond to the therapy. So, there is a need to develop alternative treatments. Recently, it has been found that mindfulness training can be effective for anxiety disorders including Social Anxiety Disorder (SAD). Mindfulness-Based Cognitive Therapy (MBCT) was developed to treat depression but has been found to also be effective for other mood disorders. MBCT involves mindfulness training, containing sitting and walking meditation and body scan, and cognitive therapy to alter how the patient relates to the thought processes that often underlie and exacerbate mood disorders. MBCT has been found to help relieve anxiety and to be effective for social anxiety.

 

In today’s Research News article “A Pilot Study of the Effects of Mindfulness-Based Cognitive Therapy on Positive Affect and Social Anxiety Symptoms.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2018.00866/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_662896_69_Psycho_20180605_arts_A ), Strege and colleagues recruited adults with social anxiety disorder or generalized anxiety disorder and provided them with an 8-week program of Mindfulness-Based Cognitive Therapy (MBCT). Training occurred once a week for 2 hours with daily work at home. Participants completed measurements before and after treatment ofr social anxiety, positive and negative emotions, worry, and mindfulness.

 

They found that, as has been previously reported, after MBCT training there was a significant reduction in social anxiety symptoms. The amount of reduction in social anxiety symptoms was predicted by the amount of increase in positive emotions following MBCT training but not by the reduction in negative emotions. Also, the amount of increase in positive emotions following MBCT was associated with the amount of increase in mindfulness.

 

These are interesting results whose interpretation has to be tempered with the recognition that there wasn’t a control comparison condition. So, these results must be viewed as preliminary pilot findings that suggest that a more highly controlled randomized trial should be performed. Nevertheless, these results suggest that MBCT training improves positive feelings and this in turn produces improvements in social anxiety. This suggests that elevating mood, rather than eliminating sour mood, is the crucial change produced by MBCT.  In addition, it appears that the increased positive emotions are a product of increased mindfulness. All of this results in a tentative hypothesis that MBCT training increases mindfulness that, in turn, improves positive feelings and this then produces improvements in social anxiety.

 

So, improve social anxiety with mindfulness.

 

“Using mindfulness, we can begin to notice what happens in the body when anxiety is present and develop strategies to empower clients to “signal safety” to their nervous system.” – Jeena Cho

 

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

 

Strege MV, Swain D, Bochicchio L, Valdespino A and Richey JA (2018) A Pilot Study of the Effects of Mindfulness-Based Cognitive Therapy on Positive Affect and Social Anxiety Symptoms. Front. Psychol. 9:866. doi: 10.3389/fpsyg.2018.00866

 

Abstract

Randomized controlled trials have demonstrated that mindfulness-based cognitive therapy (MBCT) is efficacious in reducing residual depressive symptoms and preventing future depressive episodes (Kuyken et al., 2016). One potential treatment effect of MBCT may be improvement of positive affect (PA), due to improved awareness of daily positive events (Geschwind et al., 2011). Considering social anxiety disorder (SAD) is characterized by diminished PA (Brown et al., 1998; Kashdan, 2007), we sought to determine whether MBCT would reduce social anxiety symptoms, and whether this reduction would be associated with improvement of PA deficits. Adults (N = 22) who met criteria for varied anxiety disorders participated in a small, open-label trial of an 8-week manualized MBCT intervention. Most participants presented with either a diagnosis (primary, secondary, or tertiary) of generalized anxiety disorder (GAD) (N = 15) and/or SAD (N = 14) prior to treatment, with eight individuals meeting diagnostic criteria for both GAD and SAD. We hypothesized participants would demonstrate improvements in social anxiety symptoms, which would be predicted by improvements in PA, not reductions in negative affect (NA). Results of several hierarchical linear regression analyses (completed in both full and disorder-specific samples) indicated that improvements in PA but not reductions in NA predicted social anxiety improvement. This effect was not observed for symptoms of worry, which were instead predicted by decreased NA for individuals diagnosed with GAD and both decreased NA and increased PA in the entire sample. Results suggest that MBCT may be efficacious in mitigating social anxiety symptoms, and this therapeutic effect may be linked to improvements in PA. However, further work is necessary considering the small, heterogeneous sample, uncontrolled study design, and exploratory nature of the study.

https://www.frontiersin.org/articles/10.3389/fpsyg.2018.00866/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_662896_69_Psycho_20180605_arts_A

 

Improve the Physical and Sleep Symptoms of Stress with Mindfulness

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Improve the Physical and Sleep Symptoms of Stress with Mindfulness

 

By John M. de Castro, Ph.D.

 

“mindfulness not only reduces stress but also gently builds an inner strength so that future stressors have less impact on our happiness and physical well-being.” – Shamash Alidina

 

Stress is an integral part of life. People often think of stress as a bad thing. But, it is actually essential to the health of the body. In fact, we invest time and resources in stressing ourselves, e.g ridding rollercoasters, sky diving, competing in sports, etc. We say we love a challenge, but, challenges are all stressful. So, we actually love to stress ourselves. In moderation, it is healthful and provides interest and fun to life. If stress, is high or is prolonged, however, it can be problematic. It can significantly damage our physical and mental health and even reduce our longevity, leading to premature deaths. So, it is important that we develop methods to either reduce or control high or prolonged stress or reduce our responses to it.

 

Mindfulness practices have been found routinely to reduce the psychological and physiological responses to stress. But, it is not known exactly how mindfulness produces these benefits. In today’s Research News article “Mindfulness Meditation Targets Transdiagnostic Symptoms Implicated in Stress-Related Disorders: Understanding Relationships between Changes in Mindfulness, Sleep Quality, and Physical Symptoms.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5971306/ ), Greeson and colleagues investigated some potential intermediaries between improved mindfulness produced by mindfulness training and improved responses to the physical and sleep problems produced by stress.

 

They recruited participants in a community based 8-week Mindfulness-Based Stress Reduction (MBSR) program. The participants were primarily well-educated, white women averaging 45 years of age. The MBSR program consisted of meditation, yoga, and body scans. It met once a week for 2.5 hours and included home practice of 20 to 45 minutes per day for 6 days a week They had the participants complete measures online before and after the MBSR program of mindfulness, physical symptoms, sleep quality, ruminative responses, thought suppression, experiential avoidance, and emotion regulation.

 

They found that compared to baseline, following MBSR training there were statistically significant improvements in all measures, including reductions in physical symptoms and increases in sleep quality. In addition, they found that the greater the increase in mindfulness produced by MBSR training, the greater the reduction in physical symptoms, rumination, unwanted intrusive thoughts, thought suppression, experiential avoidance, and expressive suppression and the greater the improvement in sleep quality, emotion regulation and cognitive reappraisal. Using a partial correlation strategy, they found that the improvements in physical symptoms and sleep quality produced by increased mindfulness were, in part, mediated by the improvements in rumination, unwanted intrusive thoughts, thought suppression, experiential avoidance, emotion suppression, and cognitive reappraisal.

 

These results clearly replicate prior findings that improved mindfulness is a consequence of  MBSR training that produces improvements in physical symptoms and sleep quality. They further demonstrate that this is, in part, produced by the ability of mindfulness training to improve the cognitive and emotional issues that lead to physical symptoms and poor sleep quality. This clearly demonstrates how beneficial mindfulness training is for the physical and psychological health of the participants. It also suggests that there is, to some extent, a causal chain of effects that produce the improvements with some of the benefits of mindfulness training being responsible for other benefits.

 

So, improve the physical and sleep symptoms of stress with mindfulness.

 

“If you believe being overly busy and overextended is evidence of productivity, then you probably believe that creating space to explore, think, and reflect should be kept to a minimum. Yet these very activities are the antidote to the nonessential busyness that infects so many of us.” — Greg Mckeown

 

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

 

Jeffrey M. Greeson, Haley Zarrin, Moria J. Smoski, Jeffrey G. Brantley, Thomas R. Lynch, Daniel M. Webber, Martica H. Hall, Edward C. Suarez, Ruth Q. Wolever. Mindfulness Meditation Targets Transdiagnostic Symptoms Implicated in Stress-Related Disorders: Understanding Relationships between Changes in Mindfulness, Sleep Quality, and Physical Symptoms. Evid Based Complement Alternat Med. 2018; 2018: 4505191. Published online 2018 May 13. doi: 10.1155/2018/4505191

 

Abstract

Mindfulness-Based Stress Reduction (MBSR) is an 8-week meditation program known to improve anxiety, depression, and psychological well-being. Other health-related effects, such as sleep quality, are less well established, as are the psychological processes associated with therapeutic change. This prospective, observational study (n = 213) aimed to determine whether perseverative cognition, indicated by rumination and intrusive thoughts, and emotion regulation, measured by avoidance, thought suppression, emotion suppression, and cognitive reappraisal, partly accounted for the hypothesized relationship between changes in mindfulness and two health-related outcomes: sleep quality and stress-related physical symptoms. As expected, increased mindfulness following the MBSR program was directly correlated with decreased sleep disturbance (r = −0.21, p = 0.004) and decreased stress-related physical symptoms (r = −0.38, p < 0.001). Partial correlations revealed that pre-post changes in rumination, unwanted intrusive thoughts, thought suppression, experiential avoidance, emotion suppression, and cognitive reappraisal each uniquely accounted for up to 32% of the correlation between the change in mindfulness and change in sleep disturbance and up to 30% of the correlation between the change in mindfulness and change in stress-related physical symptoms. Results suggest that the stress-reducing effects of MBSR are due, in part, to improvements in perseverative cognition and emotion regulation, two “transdiagnostic” mental processes that cut across stress-related disorders.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5971306/

 

Reduce Eating When Not Hungry with Mindfulness

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Reduce Eating When Not Hungry with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Being mindful helps you gain awareness so you can identify specific cues that influence your eating behavior. Practicing mindfulness can change your actions so that you have a sense of greater control over eating. It allows you to make deliberate decisions about eating instead of acting without thinking. “ – Carolyn Dunn

 

Obesity has become an epidemic in the industrialized world. In the U.S. the incidence of obesity, defined as a Body Mass Index (BMI) of 30 or above has more than doubled over the last 35 years to currently around 35% of the population, while two thirds of the population are considered overweight or obese (BMI > 25). Although the incidence rates have appeared to stabilize, the fact that over a third of the population is considered obese is very troubling. This is because of the health consequences of obesity. Obesity is associated with cardiovascular problems such as coronary heart disease and hypertension, stroke, metabolic syndrome, diabetes, cancer, arthritis, and others. Indeed, obesity has been found to shorten life expectancy by eight years and extreme obesity by 14 years. Obviously, there is a need for effective treatments to prevent or treat obesity.

 

Eating is produced by two categories of signals. Homeostatic signals emerge from the body’s need for nutrients, is associated with feelings of hunger, and usually work to balance intake with expenditure. Non-homeostatic eating, on the other hand, is not tied to nutrient needs or hunger but rather to the environment and or to the pleasurable and rewarding qualities of food. These cues can be powerful signals to eat even when there is no physical need for food.

 

Mindful eating involves paying attention to eating while it is occurring, including attention to the sight, smell, flavors, and textures of food, to the process of chewing and may help reduce intake by affecting the individual’s response to non-homeostatic cues for eating. Indeed, high levels of mindfulness are associated with lower levels of obesity. Hence, mindful eating may counter non-homeostatic eating.

 

In today’s Research News article “Mindfulness and Laboratory Eating Behavior in Adolescent Girls at Risk for Type 2 Diabetes.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5878719/ ), Annameier and colleagues recruited overweight or obese adolescent girls between 12 to 17 years of age who were at risk for the development of Type II diabetes. They were measured for body size and composition, mindfulness, episodes of loss of control (binge) eating in the past month, their state of hunger, and depressive symptoms. They were also tested in the lab where they were provided a buffet lunch meal and instructed to eat till they were no longer hungry. As a test of eating in the absence of hunger, an hour after the beginning of the lunch the girls were provided with an array of snacks (e.g. popcorn, chips, candy, and ice cream) and asked to taste them and rate them for liking. They were then left for 15 minutes and told that they could eat as much as they’d like. Their intake of the snacks was measured.

 

They found that the girls who reported engaging in loss of control eating during the previous month had higher body mass indexes (BMIs) and ate significantly more in the absence of hunger and tended to have lower mindfulness than the girls who did not report any cases of loss of control eating. They also found that the girls who reported engaging in loss of control eating ate more in the lunch when they were hungry. With the test of eating the snacks (eating in the absence of hunger) but not when eating hungry, they found that the higher the levels of mindfulness the lower the amount eaten.

 

Hence, mindfulness is related to lower intake when hunger is absent but does not affect intake when hunger is present. This suggests that mindfulness does not affect homeostatic eating but rather only affects non-homeostatic food intake. This is important as responding to hunger with intake is adaptive, satisfying the body’s need for nutrients. On the other hand, eating in the absence of hunger is ingesting unneeded food energy and may contribute to overweight and obesity. The fact that mindfulness only appears to affect eating in the absence of hunger suggests that it tends to counteract this more harmful form of eating.

 

So, reduce eating when not hungry with mindfulness.

 

“The moment you become aware that you are eating mindlessly, it’s hard not to “see” it anymore. When you sit on the coach robotically eating chips or at a bar popping peanuts into your mouth, you recognize the behavior right away. This little inner voice speaks up and says, “Hey, I am mindlessly eating right now!”” – Susan Albers

 

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

 

Annameier, S. K., Kelly, N. R., Courville, A. B., Tanofsky-Kraff, M., Yanovski, J. A., & Shomaker, L. B. (2018). Mindfulness and Laboratory Eating Behavior in Adolescent Girls at Risk for Type 2 Diabetes. Appetite, 125, 48–56. http://doi.org/10.1016/j.appet.2018.01.030

 

Abstract

Mindfulness-based intervention has become increasingly popular to address disinhibited eating in obesity and type 2 diabetes (T2D). Theoretically, present-moment attention promotes the ability to recognize and respond to internal hunger cues and to differentiate physiological hunger from other stimuli. Yet, there is limited research describing the relationship of mindfulness with disinhibited eating patterns in adolescents. In this study, we evaluated the relationship of dispositional mindfulness to laboratory eating in 107 adolescent (12–17 years) girls at risk for T2D. Adolescents reported dispositional mindfulness, were evaluated for recent loss-of-control-eating (LOC-eating) by interview, and participated in two successive, standardized laboratory test meals to assess eating when hungry as well as eating in the absence of hunger (EAH). Adolescents rated state appetite throughout the test meal paradigms. In analyses adjusting for body composition and other possible confounds, mindfulness was inversely related to caloric intake during the EAH paradigm. Mindfulness did not relate to energy intake when hungry. Instead, there was a significant interaction of reported LOC-eating by state hunger, such that girls with recent, reported LOC-eating and high state hunger consumed more calories when hungry, regardless of mindfulness. Findings suggest that in girls at risk for T2D, mindfulness may play a role in disinhibited eating. A propensity for LOC-eating may be most salient for overeating in a high hunger state.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5878719/

 

Work Conditions Affect Mindfulness at Work

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Work Conditions Affect Mindfulness at Work

 

By John M. de Castro, Ph.D.

 

“Mindfulness is being focused on the present moment. That means you’re not worrying about what’s going to happen tomorrow, or dwelling on what happened in yesterday’s meeting. This shift enables you to take a step back and make better decisions. It also enhances creativity, focus, and productivity.” – Ashley Stahl

 

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

 

To help overcome unhappiness, stress, and burnout, mindfulness practices have been implemented in the workplace. Indeed, mindfulness practices have been shown to markedly reduce the physiological and psychological responses to stress. As a result, it has become very trendy for business to incorporate meditation into the workday to help improve employee well-being, health, and productivity. These programs attempt to increase the employees’ mindfulness at work. But, employees can be mindful at work without training. It is not known, however, what factors promote mindfulness at work and which impair it. There is actually very little systematic research on the effects of the work environment on the individual’s mindfulness.

 

In today’s Research News article “How can mindfulness be promoted? Workload and recovery experiences as antecedents of daily fluctuations in mindfulness.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5969091/ ), Hülsheger and colleagues recruited adult full-time workers and measured them for quantitative workload, sleep quality, mindfulness, fatigue, and psychological detachment. They completed the measurements 3 times, during work, after work, and before going to sleep, each day for five days.

 

They found that the measurement varied considerably from day to day. With this variation they found that the higher the workload the greater the fatigue and psychological detachment and the lower the mindfulness during work and the lower the sleep quality during the subsequent night. In turn, poor sleep quality was associated with greater psychological detachment, fatigue, and workload, and the lower the mindfulness during the subsequent day’s work.

 

A path analysis to determine mediation was performed and revealed that workload was associated with fatigue which in turn was associated with lower mindfulness. In addition, the previous nights sleep quality was associated with higher levels of mindfulness on the next day. Hence, there’s a reciprocal relationship between mindfulness with sleep quality with high mindfulness associated with high sleep quality which, in turn, is associated with higher mindfulness the next day. This relationship can be disrupted by high workload which is associated with fatigue and lower subsequent mindfulness.

 

These results suggest that low workload and high sleep quality are important to high levels of mindfulness during work which, in turn leads to many benefits for the job and the employee. Keeping workload at a reasonable level should improve both sleep quality and mindfulness which should, in turn, promote better work.

 

So, maintain workloads at reasonable levels, reduce fatigue and improve mindfulness and sleep quality, resulting in the employee performing better at work.

 

“Mindfulness is not about living life in slow motion. It’s about enhancing focus and awareness both in work and in life. It’s about stripping away distractions and staying on track with individual, as well as organizational, goals.” – Rasmus Hougaard

 

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

 

Ute R. Hülsheger, Alicia Walkowiak, Marie S. Thommes. How can mindfulness be promoted? Workload and recovery experiences as antecedents of daily fluctuations in mindfulness. J Occup Organ Psychol. 2018 Jun; 91(2): 261–284. Published online 2018 Mar 4. doi: 10.1111/joop.12206

 

Abstract

While previous work on mindfulness has focused predominantly on the benefits of mindfulness and of mindfulness interventions, the present article addresses the question of how natural experiences of mindfulness can be promoted in the context of work. Accordingly, this article sheds light on day‐to‐day fluctuations in workload and recovery experiences (psychological detachment and sleep quality) as antecedents of state mindfulness. Furthermore, this study extends extant research that has documented beneficial effects of mindfulness on subsequent recovery experiences by arguing that the relationship between mindfulness and recovery experiences is reciprocal rather than unidirectional. Using an experience‐sampling design across five workdays and involving three daily measurement occasions, we found that sleep quality and workload were related to subsequent levels of mindfulness. While not displaying a significant direct relationship with mindfulness, psychological detachment was indirectly related to mindfulness via sleep quality. Fatigue was identified as an important mechanism explaining these relationships. Furthermore, findings confirmed that the relationship between mindfulness and recovery experiences is reciprocal rather than unidirectional. Taken together, this study contributes to an enriched understanding of the role of mindfulness in organizations by shedding light on factors that precede the experience of mindfulness and by pointing to the existence of gain spirals associated with recovery experiences and mindfulness.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5969091/

 

Mindful Independence Day

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Mindful Independence Day

 

By John M. de Castro, Ph.D.

 

“If today is a celebration of freedom, I think we as a nation, as a people, have squandered an opportunity. We have sought outer freedoms and ignored inner freedoms. We have pursued these freedoms with scandal, exploitation, and domination. Today, instead, I urge you to consider inner freedom.” – Arnie Kozak

 

Virtually every country in the world sets aside one day each year to celebrate its independence. In the U.S. that day is July 4th. On this day the country’s citizens celebrate their freedom and independence and the fight that achieved it. It’s a pleasant holiday filled with patriotism, flags, parades, picnics, and fireworks displays. Although the founding of the great American democracy is something to celebrate, a mindful look at it produces a recognition that there are significant limitations on independence and freedom. We are nowhere near as free and independent as we think we are.

 

Independence from what? It’s certainly not from the imposition of government on the individual. July 4th only celebrates the changeover from government by the British monarchy to government by a more local political system. It’s certainly not independence from the imposition of laws and restrictions on the individual’s freedom. Perhaps there was a change of a few laws and regulations, but actually only a small number. It’s certainly not even the production of self-determination. In fact, the U.S. democracy was crafted and established by a few elite individuals and not by each individual in the country. In addition, democracy is rule by the majority, with the will of a significant number of people ignored. What we appear to be celebrating is the replacement of one system of control with another, perhaps better, system of control, but nevertheless a system of control; hardly independence.

 

Mindful reflection quickly produces an understanding that we’re never really independent. It’s certainly not even complete independence from another country. To this day the U.S. and the U.K. are very much dependent upon one another for trade of goods, ideas, culture, and mutual security. They’re locked together by treaties, cultural similarities, and close economic ties. The current political system that we’re celebrating is itself a recognition of how dependent upon one another we are. The system functions to set down the rules by which our relationships with one another are conducted. It’s there to insure orderly cooperation supposedly for the benefit of all participants.

 

Mindful reflection reveals that we’re not only dependent upon each other but we’re also dependent upon our environment, animate and inanimate. We’re dependent upon the air we breathe that is in turn dependent upon all other living organisms. We’re dependent upon the water we drink that is in turn dependent on global weather systems and solar evaporative power. We’re dependent upon the food we drink that is in turn dependent upon air, water, soil, and sun, and the farmers who grow it. In fact, we are so dependent upon everything and everybody that it may be more appropriate to be celebrating Dependence Day.

 

Well maybe then on July 4th we’re celebrating freedom and liberty. But, is any individual truly free. As the French philosopher Jean-Jacques Rousseau said “Man is born free: and everywhere else he is in chains. One thinks himself the master of others, and still remains a greater slave than they.” Regardless of the political independence each individual’s behavior is highly regulated by law and regulation. Our freedoms are actually very limited. They are bounded not only by law but also the practicalities of earning a living, maintaining a residence, having a family, and limitations on resources. Our freedom is also highly constrained by the laws of physics, chemistry, and biology. After all, we can’t fly, become taller, change our eye color, stay underwater for protracted periods, stay awake continuously, or withstand cold or heat outside of a fairly small range, and we’re not faster than a speeding bullet. How much freedom do we actually have in any particular day?

 

Independence Day, though, does celebrate acquiring many soft freedoms. The freedoms to think and express our opinions and ideas, to worship as we please, to vote for whoever we like, to associate with whomever we choose, to live wherever we like, etc. Although there are bounds to many of these freedoms by the requirements of public safety, economics, cultural norms, and the practicalities of existence, these are very important and significant freedoms. Perhaps that is what we’re really celebrating, these soft freedoms that were provided by our Constitution as a result of the War for Independence.

 

Regardless, Independence Day should be celebrated mindfully. It is often spent with family and friends and the pleasure of these interactions can be amplified by doing it mindfully; by being truly present for them and deeply listening to them rather than thinking about our next response. By being mindful we can see them with compassion and understanding. Being in, and focusing on, the present moment we can enjoy these interactions, we can enjoy the picnics and parades, we can enjoy the fireworks, rather than thinking about where we would rather be or where we’re going next. We can find happiness precisely where we are.

 

But are we truly free. A bit of mindful reflection reveals that we find existence very unsatisfactory. In fact, unsatisfactoriness is everywhere. We’re not satisfied with things as they are and want them to be different. We’re not satisfied with where we live and want to have a nicer home.  We’re not satisfied with our appearance and want to lose weight. We’re not satisfied with what people think of us and want to be universally liked. We’re not satisfied with how we’re treated by our spouses and want them to be more understanding. We’re not satisfied with our children and want them to be obedient, respectful, straight “A” students and star athletes. We’re not satisfied with our health and want to have fewer aches and pains. We’re not satisfied with our jobs and want to make more money, have more time off and be appreciated by our bosses and coworkers. Even on the very short-term, things are not satisfactory. We want the car ahead of us to be moving faster, we want time to pass quickly so that we can be done with work for the day, we want to stop ruminating about past indiscretions, we want to finish a meal quickly so we can get back to the TV, etc. In other words, we’re not free from our desires. In fact, we’re slaves to them. We’re not happy with the way things are. In fact, we seem to want everything to be different. So, we can’t be truly free as long as we’re slaves to our desires.

 

True freedom can only be produced when we are liberated from our incessant needs and wants. That is not to say that we shouldn’t have desires, but rather that we will not be controlled by them. True freedom comes from equanimity. It comes when we’re able to desire something, seek it out, but be OK whether we get it or not. It comes when we not only accept the way things are but enjoy each second for what it is, a precious moment in a limited lifetime. It comes when what other people do and say is seen as a reflection of them and not of us and comes when we look at them with compassion and understanding. In other words, we can want ourselves, things, people, and circumstances to be different but we accept them as they are and appreciate and enjoy life and each experience as a gift.

 

This sounds wonderful, but is it achievable? It sure doesn’t seem so as ourselves and the people we know haven’t achieved it. Is it possible to actually get to this state of complete freedom? It is, but it takes effort and discipline. There have been many instances throughout history and there are many exemplars present right now of people who have achieved complete equanimity. Jesus is a wonderful example. He worked hard and suffered to make his world a better place but in the end accepted what was. The Buddha, Christian mystics, Sufi masters, Zen masters, Gandhi, and a host of everyday people have all achieved true liberation. So, it is possible.

 

We do not, however, have to be aiming only at complete liberation. It is far better to work to simply improve on our current state and thereby become more and more liberated. We can do this by engaging in mindfulness practices such as meditation, yoga, tai chi, contemplative prayer, etc. we can learn to focus more and more on the present moment. We can learn to appreciate what is. We can learn to enjoy every moment. Just by improving a little we can become happier and happier, more accepting, and more liberated from our desires. We can achieve greater equanimity and with it greater freedom. But, we get there slowly and incrementally, building toward our complete liberation. Now wouldn’t that be a reason to celebrate Independence Day.

“Happy 4th of July.  Celebrate your freedom mindfully- express love and gratitude for all situations, people, places and things you encounter today. This practice of loving what is, is a mindful behavior. When we celebrate our freedom as a country, we bring love to the abundance we are free to encounter today. Take each situation you encounter as an opportunity to express your love, gratitude  – any kindness will do – that is freedom!” –  Regina Huelsenbeck

 

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

Improve Cognition in Patients with Major Depression with Yoga

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Improve Cognition in Patients with Major 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 antidepressant 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), including impairments in thinking (cognition).

 

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.

 

A frequent residual symptom of depression is a decrease in cognitive ability. In today’s Research News article “Improvement in neurocognitive functions and serum brain-derived neurotrophic factor levels in patients with depression treated with antidepressants and yoga.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5914260/ ), Halappa and colleagues examine the ability of yoga practice with and without concurrent treatment with antidepressant drugs to relieve depression and impairment of cognition.

 

They recruited patients with major depressive disorder who were not being treated with antidepressant drugs. They were randomly assigned to receive either antidepressant drugs alone, yoga therapy alone, or yoga therapy in combination with antidepressant drugs. Yoga practice occurred for 1 hour, twice a week for 12 weeks. Age and education matched healthy individuals were also recruited as control participants. They were assessed before and after treatment for depression and cognitive ability with Rey auditory verbal learning test, digit span test, and Trail Making Test. They also had blood drawn for assay of serum brain-derived neurotrophic factor (BDNF) levels

 

They found, not surprisingly, that at baseline the patients were significantly more depressed and had significantly poorer cognitive performance and BDNF levels than the healthy controls and that the three experimental groups did not significantly differ. After treatment all three groups showed improvement in cognitive ability and increases in BDNF levels, but the yoga alone and the yoga with antidepressant drugs groups performed significantly better than antidepressant drugs alone group. Importantly, the treated groups cognitive performance levels after treatment were comparable to the levels achieved by the healthy control participants.

 

These results are interesting and potentially important. They suggest that yoga practice alone or in combination with antidepressant drugs produces better improvements in cognition and brain chemistry than the drugs by themselves. Since yoga plus drugs did not produce greater improvements than yoga alone, and yoga alone produced superior benefits than the drugs alone, it would appear that the drugs are not needed and yoga practice by itself is sufficient to improve cognitive performance in patients with major depressive disorder.

 

This is remarkable and very important. Yoga practice alone can seemingly reverse the deficits in thinking that accompany major depression bring them to normal levels.  Yoga practice also does not have the troubling side effects of antidepressant drugs. This study suggests that it a safe and effective treatment. It is also very inexpensive as it can be practiced at home. In addition, yoga has been shown to be effective in the treatment of depression.

 

So, improve cognition in patients with major depression with yoga.

 

“These studies suggest that yoga-based interventions have promise as an intervention for depressed mood and that they are feasible for patients with chronic, treatment-resistant depression,” -Nina Vollbehr

 

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

 

Halappa, N. G., Thirthalli, J., Varambally, S., Rao, M., Christopher, R., & Nanjundaiah, G. B. (2018). Improvement in neurocognitive functions and serum brain-derived neurotrophic factor levels in patients with depression treated with antidepressants and yoga. Indian Journal of Psychiatry, 60(1), 32–37. http://doi.org/10.4103/psychiatry.IndianJPsychiatry_154_17

 

Abstract

Context and Aims:

Impairment in cognition is well-known in patients with major depressive disorder. This study examined the effect of yoga therapy with or without antidepressants and antidepressants alone on certain neuropsychological functions in patients with depression. Correlation between changes in neuropsychological test performance and serum brain-derived neurotrophic factor (BDNF) levels was also explored.

Materials and Methods:

Antidepressant-naïve/antidepressant-free outpatients with depression received antidepressant medication alone (n = 23) or yoga therapy with (n = 26) or without (n = 16) antidepressants. Depression was assessed using the Hamilton Depression Rating Scale. Neuropsychological tests included digit-span forward and backward, Rey Auditory Verbal Learning Test, and Trail Making Tests (TMT-A and B). These tests were administered before and 3 months after the treatment in patients, and once in healthy comparison subjects (n = 19).

Statistical Analysis:

Baseline differences were analyzed using independent sample t-test, Chi-square, and one-way ANOVA. Paired t-test was used to analyze the change from baseline to follow-up. Pearson’s correlation was used to explore the association of change between 2 variables.

Results:

Patients had impaired performance on most neuropsychological tests. After 3 months, there was significant improvement – patients’ performance was comparable to that of healthy controls on majority of the tests. Significant inverse correlation was observed between increase in BDNF levels and improvement in TMT “A” duration in Yoga-alone group (r = −0.647; P = 0.009).

Conclusions:

To conclude that, Yoga therapy, alone or in combination with medications, is associated with improved neuropsychological functions and neuroplastic effects in patients with depression.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5914260/

 

Improve Relaxation and Mood by Walking in a Forest

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Improve Relaxation and Mood by Walking in a Forest

 

By John M. de Castro, Ph.D.

 

“Forest bathing isn’t just hiking, but it also isn’t hard to learn. It won’t necessarily change your life. But it has roots in a real, scientifically observed process, and it’s a great way to learn basic meditation.” – Nick Douglas

 

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

 

Mindfulness practices have been found routinely to reduce the psychological and physiological responses to stress. People have long reported that walking in nature elevates their mood. It appears intuitively obvious that if it occurred in a beautiful natural place, it would greatly lift the spirits. But, there is little systematic research regarding these effects. It’s possible that walking in nature might improve relaxation and mood and relieve stress..

 

In today’s Research News article “Effects of Walking in Bamboo Forest and City Environments on Brainwave Activity in Young Adults.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5896408/ ), Hassan and colleagues recruited college students and randomly assigned them to one of two groups. The first group walked for 15 minutes in a bamboo forest on day one while on the second day walked for 15 minutes in a city. The second group did the same but in reverse order. Participants blood pressure and mood were measured before and after the walks and their brain activity was measured with an Electroencephalogram (EEG) during the walks.

 

They found that walking in both environments reduced blood pressure but blood pressure was significantly lower both before and after the bamboo forest walk. During the bamboo forest but not the city walks, the EEG had significant increases in rhythmic activity in the alpha (8-12 cycles per second) and theta (4-7.5 cycles per second) rhythm bands. These are the same bands that increase during meditation. There was also a significant increase in the beta (13-30 cycles per second) rhythm band which is associated with attention. In addition, after the bamboo forest walk, the students reported feeling more relaxed, comfortable, and natural, and less anxious, than after the city walk.

 

These are interesting results that demonstrate that “Forest Bathing”, walking in a bamboo forest for 15 minutes, produces both a physiological and psychological relaxation and mood improvement. The Electroencephalogram (EEG) results suggest that walking in a forest has similar effects to that of meditation. Indeed, performing walking meditation in nature has been found to significantly improve responses to stress. These results, then, are empirical support for the long-held belief that walking in nature has particularly beneficial effects.

 

So, improve relaxation and mood by walking in a forest.

 

“The idea that spending time in nature is good for our health is not new. Most of human evolutionary history was spent in environments that lack buildings and walls. Our bodies have adapted to living in the natural world. But today most of us spend much of our life indoors, or at least tethered to devices. Perhaps the new forest bathing trend is a recognition that many of us need a little nudge to get back out there.” – Allison Aubrey

 

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

 

Hassan, A., Tao, J., Li, G., Jiang, M., Aii, L., Zhihui, J., … Qibing, C. (2018). Effects of Walking in Bamboo Forest and City Environments on Brainwave Activity in Young Adults. Evidence-Based Complementary and Alternative Medicine : eCAM, 2018, 9653857. http://doi.org/10.1155/2018/9653857

 

Abstract

Background. In Japan, “Shinrin-yoku” or forest bathing (spending time in forests) is a major practice used for relaxation. However, its effects on promoting human mental health are still under consideration. The objective of this study was to investigate the physiological and psychological relaxation effects of forest walking on adults. Sixty participants (50% males; 50% females) were trained to walk 15-minute predetermined courses in a bamboo forest and a city area (control). The length of the courses was the same to allow comparison of the effects of both environments. Blood pressure and EEG results were measured to assess the physiological responses and the semantic differential method (SDM) and STAI were used to study the psychological responses. Blood pressure was significantly decreased and variation in brain activity was observed in both environments. The results of the two questionnaires indicated that walking in the bamboo forest improves mood and reduces anxiety. Moreover, the mean meditation and attention scores were significantly increased after walking in a bamboo forest. The results of the physiological and psychological measurements indicate the relaxing effects of walking in a bamboo forest on adults.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5896408/

 

Relieve the Side Effects of Cancer Treatment with Yoga

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Relieve the Side Effects of Cancer Treatment with Yoga

 

By John M. de Castro, Ph.D.

 

“Cancer patients who practice yoga as therapy during their treatment often refer to their yoga practice as a life-saver. The healing power of yoga helps both cancer patients and cancer survivors. No matter how sick from treatments and no matter how little energy, many find that the one thing that would bring relief were a gentle set of therapeutic yoga poses geared for cancer patients.” – Yoga U

 

Receiving a diagnosis of cancer has a huge impact on most people. Feelings of depression, anxiety, and fear are very common and are normal responses to this life-changing and potentially life-ending experience. These feeling can result from changes in body image, changes to family and work roles, feelings of grief at these losses, and physical symptoms such as pain, nausea, or fatigue. People might also fear death, suffering, pain, or all the unknown things that lie ahead. So, coping with the emotions and stress of a cancer diagnosis is a challenge and there are no simple treatments for these psychological sequelae of cancer diagnosis.

 

Mindfulness training has been shown to help with cancer recovery and help to alleviate many of the residual physical and psychological symptoms, including stress,  sleep disturbance, and anxiety and depression. Yoga practice is a form of mindfulness training that has been shown to be beneficial for cancer patients.  In today’s Research News article “Yoga for the Management of Cancer Treatment-Related Toxicities.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5901971/ ), Lin and colleagues review and summarize the published research literature on the effectiveness of yoga practice for the relief of the problematic effects of cancer treatments.

 

They review 24 published clinical trials. Based upon this literature, they conclude that yoga practice helps relieve the sleep disturbance that occurs in the majority of cancer patients. They also report that gentle yoga practice, such as Hatha yoga, helps relieve the physical fatigue and cognitive impairments (known as “chemobrain”) that occurs in the most cancer patients. Gentle yoga practice also appears to help relieve the psychological distress, including anxiety, depression, and mood disorders that are almost universal symptoms of cancer diagnosis. Finally, they report that gentle yoga practice helps relieve the musculoskeletal pain, muscle aches, and total physical discomfort that can accompany cancer treatment.

 

These findings suggest that yoga practice has a wide array of positive physical, psychological, and emotional benefits for cancer patients. They suggest that gentle forms of yoga are probably best. This would make sense given the compromised physical conditions of most yoga patients. The exact mechanisms by which yoga practice produces these benefits has not been adequately researched and identified. But, yoga appears to improve responses to stress, the immune response, and the cardiovascular system which may be responsible. Regardless, yoga practice should be recommended to help relieve the suffering and promote recovery of patients with cancer.

 

So, relieve the side effects of cancer treatment with yoga

 

“As with many types of complementary therapy one of the main reasons that people with cancer use yoga is because it makes them feel good. .  .  . Generally, it can help to lift your mood and enhance well being. Some people with cancer say it helps calm their mind so that they can cope better with their cancer and its treatment. Others say it helps to reduce symptoms and side effects such as pain, tiredness, sleep problems and depression.” – Cancer Research UK

 

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

 

Lin, P.-J., Peppone, L. J., Janelsins, M. C., Mohile, S. G., Kamen, C. S., Kleckner, I. R., … Mustian, K. M. (2018). Yoga for the Management of Cancer Treatment-Related Toxicities. Current Oncology Reports, 20(1), 5. http://doi.org/10.1007/s11912-018-0657-2

 

Abstract

Purpose of Review

To (1) explain what yoga is, (2) summarize published literature on the efficacy of yoga for managing cancer treatment-related toxicities, (3) provide clinical recommendations on the use of yoga for oncology professionals, and (4) suggest promising areas for future research.

Recent Findings

Based on a total of 24 phase II and one phase III clinical trials, low-intensity forms of yoga, specifically gentle hatha and restorative, are feasible, safe, and effective for treating sleep disruption, cancer-related fatigue, cognitive impairment, psychosocial distress, and musculoskeletal symptoms in cancer patients receiving chemotherapy and radiation and cancer survivors.

Summary

Clinicians should consider prescribing yoga for their patients suffering with these toxicities by referring them to qualified yoga professionals. More definitive phase III clinical trials are needed to confirm these findings and to investigate other types, doses, and delivery modes of yoga for treating cancer-related toxicities in patients and survivors.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5901971/