Reduce Menopausal Symptoms, Anxiety, and Depression during Menopause with Mindfulness

psyjdc Leave a comment

Reduce Menopausal Symptoms, Anxiety, and Depression during Menopause with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Mindfulness cannot entirely remove the symptoms of menopause, but it can help you deal with them in a calmer and more compassionate way – and self compassion boosts mental health.” – Karita Cullen

 

Menopause occurs in the 40s and 50s in most women, on average at 51 years of age. It is a natural physical process that marks the end of the menstrual cycle. The symptoms that occur over the years preceding menopause include irregular periods, vaginal dryness, hot flashes, chills

night sweats, sleep problems, mood changes, weight gain and slowed metabolism, thinning hair and dry skin, and loss of breast fullness. This is a natural process that is healthy and needs to occur. So, treatments are designed for symptomatic relief and include drugs and hormone treatments.

 

Mindfulness training may be a more natural treatment for the symptoms of menopause. Indeed, the mindful practice of yoga has been shown to improve the cardiac symptoms of menopause. It is important to study the effectiveness of other mindfulness practices in relieving these symptoms. In today’s Research News article “Mindfulness-Based Stress Reduction (MBSR) or Psychoeducation for the Reduction of Menopausal Symptoms: A Randomized, Controlled Clinical Trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5919973/ ), Wong and colleagues examine the effectiveness for the treatment of menopausal symptoms of a Mindfulness-Based Stress Reduction (MBSR) program, which includes meditation, yoga, and body scan practices.

 

They recruited women 40-60 years of age who were experiencing menopausal symptoms. They were randomly assigned to receive either Mindfulness-Based Stress Reduction (MBSR) training of once-a-week 2.5-hour sessions for 8 weeks or Menopausal education on a similar schedule. Both groups were encouraged to practice at home for 40 minutes daily. They were measured before and after training and 3 and 6 months later for menopausal symptoms, perceived stress, health related quality of life, and mindfulness.

 

They found that both groups had significant reductions in menopausal symptoms at all follow-up measurements including the 6-month follow-up, but the MBSR group had significantly greater improvement than the menopausal education group. In addition, the MBSR group had significantly greater reductions in anxiety and depression at the follow-up measurements. Hence, MBSR appears to produce greater improvements in menopausal symptoms than an active control condition.

 

Mindfulness-Based Stress Reduction (MBSR) is a complex program including, meditation, yoga, and body scan practices. In the present study, it cannot be determined which of these components or combinations of components are effective and which are not. It has been previously shown, however, that yoga practice improves the cardiac symptoms of menopause. So, it would seem likely that at least the yoga component is effective. It remains for future research to determine whether meditation and body scan are necessary or sufficient to relieve the symptoms of menopause. Regardless, it is clear that the complex of practices of MBSR has beneficial effects for women undergoing menopause.

 

So, reduce menopausal symptoms, anxiety, and depression during menopause with mindfulness.

 

“The degree of bother reported from hot flashes and night sweats in the mindfulness group decreased over time, indicating time and persistence using mindfulness techniques may be key to obtaining beneficial results.” – Lena Suhaila

 

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

 

Carmen Wong, Benjamin Hon-Kei Yip, Ting Gao, Kitty Yu Yuk Lam, Doris Mei Sum Woo, Annie Lai King Yip, Chloe Yu Chin, Winnie Pui Yin Tang, Mandy Mun Tse Choy, Katrina Wai Key Tsang, Suzanne C. Ho, Helen Shuk Wah Ma, Samuel Yeung Shan Wong. Mindfulness-Based Stress Reduction (MBSR) or Psychoeducation for the Reduction of Menopausal Symptoms: A Randomized, Controlled Clinical Trial. Sci Rep. 2018; 8: 6609. Published online 2018 Apr 26. doi: 10.1038/s41598-018-24945-4

 

 

Abstract

Psychological and behavioural interventions may be effective in reducing menopause-related symptoms. This randomized controlled trial aimed to evaluate the effectiveness of Mindfulness-based Stress Reduction (MBSR) in reducing menopause-related symptoms by comparing with an active control group, the menopause education control (MEC). Symptomatic peri-menopausal and post-menopausal women with mild to moderate symptoms were recruited. The primary outcome was overall menopausal symptoms measured by modified Greene Climacteric Scale (GCS). Secondary outcomes include subscales of the GCS perceived stress, mindfulness and health related Quality of Life. All outcome measures were collected at baseline, 2 months (immediately post intervention), 5 and 8 months (3 and 6 months post intervention respectively). Both MBSR (n = 98) and MEC (n = 99) groups reported a reduction in total GCS score at 8 months. Between group analysis show significant symptom score reduction in MBSR group on Anxiety and Depression subscales of GCS. No differences were found between groups on other GCS subscales and majority of the secondary outcome measures. The findings show that menopausal symptoms in both MBSR and MEC significantly reduced over the study period. MBSR show a greater reduction of psychological symptoms of depression and anxiety above active controls but do not reduce other somatic, urogenital and vasomotor symptoms.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5919973/

Reduce the Symptoms of Fibromyalgia with Tai Chi

psyjdc Leave a comment

Reduce the Symptoms of Fibromyalgia with Tai Chi

 

By John M. de Castro, Ph.D.

 

“Tai chi mind-body treatment results in similar or greater improvement in symptoms than aerobic exercise, the current most commonly prescribed non-drug treatment. This mind-body approach may be considered a therapeutic option in the multi-disciplinary management of fibromyalgia.” – Wang et al.

 

Fibromyalgia is a mysterious disorder whose causes are unknown. It is very common affecting over 5 million people in the U.S., about 2% of the population with about 7 times more women affected than men. It is characterized by widespread pain, abnormal pain processing, sleep disturbance, and fatigue that lead to psychological distress. Fibromyalgia may also have morning stiffness, tingling or numbness in hands and feet, headaches, including migraines, irritable bowel syndrome, sleep disturbances, thinking and memory problems, and painful menstrual periods. The symptoms are so severe and debilitating that about half the patients are unable to perform routine daily functions and about a third have to stop work. Although it is not itself fatal, suicide rates are higher in fibromyalgia sufferers.

 

There are no completely effective treatments for fibromyalgia. Symptoms are generally treated with pain relievers, antidepressant drugs and exercise. But, these only reduce the severity of the symptoms and do not treat the disease directly. Mindfulness practices have also been shown to be effective in reducing pain from fibromyalgia. Mindfulness practices that are also exercises may be particularly effective. Indeed, yoga practice has been shown to improve the symptoms of fibromyalgia. This suggests that Tai Chi, another mindful exercise might be similarly effective.

 

In today’s Research News article “Effect of tai chi versus aerobic exercise for fibromyalgia: comparative effectiveness randomized controlled trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5861462/ ), Wang and colleagues recruited patients with fibromyalgia and randomly assigned them to one of three groups; 60 minutes of Tai Chi once a week for 24 weeks, 60 minutes of Tai Chi twice a week for 12 weeks, or 60 minutes of light to moderate aerobic exercises twice a week for 24 weeks. Participants were encouraged to practice at home and continue the exercises after the end of formal sessions. Participants were measured before and at 12, 24, and 52 weeks into the intervention for overall severity of fibromyalgia, including intensity of pain, physical function, fatigue, morning tiredness, depression, anxiety, job difficulty, and overall wellbeing, anxiety, depression, self-efficacy, sleep quality, symptom severity, physical and mental health, coping strategies, social support, disability, and physical function, including muscle strength and power.

 

They found that at 24 and again at 52 weeks all groups showed significant improvement but the Tai Chi groups had significantly greater improvement than the aerobic exercise group in overall fibromyalgia severity, self-efficacy, anxiety, and coping strategies. Hence, participation in Tai Chi exercise produce significant improvement in the symptoms of fibromyalgia that were better than those produced by aerobic exercise.

 

These are remarkable findings that Tai Chi practice is better than aerobic exercise in treating the symptoms of fibromyalgia. Both helped, but Tai Chi helped more. Fibromyalgia patients suffer greatly and to bring relief with a simple, gentle, safe exercise is very important. Tai Chi is inexpensive to administer, can be performed in groups or alone, at home or in a facility or even public park, and can be quickly learned. In addition, it can be practiced in social groups without professional supervision. This can make it fun, improving the likelihood of long-term engagement in the practice. Hence, Tai Chi practice would appear to be a wonderful effective treatment for the relief of the suffering of fibromyalgia patients.

 

So, reduce the symptoms of fibromyalgia with Tai Chi.

 

“The authors attributed the success of the program to the postures and low impact movements of Tai Chi, and to the “controlled breathing and movements leading to restful state and mental tranquility.” Pain thresholds were likely raised in the process, which helped break the cycle of movement pain.“ – Joanna Fernandes

 

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

 

Wang, C., Schmid, C. H., Fielding, R. A., Harvey, W. F., Reid, K. F., Price, L. L., … McAlindon, T. (2018). Effect of tai chi versus aerobic exercise for fibromyalgia: comparative effectiveness randomized controlled trial. The BMJ, 360, k851. http://doi.org/10.1136/bmj.k851

 

Abstract

Objectives

To determine the effectiveness of tai chi interventions compared with aerobic exercise, a current core standard treatment in patients with fibromyalgia, and to test whether the effectiveness of tai chi depends on its dosage or duration.

Design

Prospective, randomized, 52 week, single blind comparative effectiveness trial.

Setting

Urban tertiary care academic hospital in the United States between March 2012 and September 2016.

Participants

226 adults with fibromyalgia (as defined by the American College of Rheumatology 1990 and 2010 criteria) were included in the intention to treat analyses: 151 were assigned to one of four tai chi groups and 75 to an aerobic exercise group.

Interventions

Participants were randomly assigned to either supervised aerobic exercise (24 weeks, twice weekly) or one of four classic Yang style supervised tai chi interventions (12 or 24 weeks, once or twice weekly). Participants were followed for 52 weeks. Adherence was rigorously encouraged in person and by telephone.

Main outcome measures

The primary outcome was change in the revised fibromyalgia impact questionnaire (FIQR) scores at 24 weeks compared with baseline. Secondary outcomes included changes of scores in patient’s global assessment, anxiety, depression, self efficacy, coping strategies, physical functional performance, functional limitation, sleep, and health related quality of life.

Results

FIQR scores improved in all five treatment groups, but the combined tai chi groups improved statistically significantly more than the aerobic exercise group in FIQR scores at 24 weeks (difference between groups=5.5 points, 95% confidence interval 0.6 to 10.4, P=0.03) and several secondary outcomes (patient’s global assessment=0.9 points, 0.3 to 1.4, P=0.005; anxiety=1.2 points, 0.3 to 2.1, P=0.006; self efficacy=1.0 points, 0.5 to 1.6, P=0.0004; and coping strategies, 2.6 points, 0.8 to 4.3, P=0.005). Tai chi treatment compared with aerobic exercise administered with the same intensity and duration (24 weeks, twice weekly) had greater benefit (between group difference in FIQR scores=16.2 points, 8.7 to 23.6, P<0.001). The groups who received tai chi for 24 weeks showed greater improvements than those who received it for 12 weeks (difference in FIQR scores=9.6 points, 2.6 to 16.6, P=0.007). There was no significant increase in benefit for groups who received tai chi twice weekly compared with once weekly. Participants attended the tai chi training sessions more often than participants attended aerobic exercise. The effects of tai chi were consistent across all instructors. No serious adverse events related to the interventions were reported.

Conclusion

Tai chi mind-body treatment results in similar or greater improvement in symptoms than aerobic exercise, the current most commonly prescribed non-drug treatment, for a variety of outcomes for patients with fibromyalgia. Longer duration of tai chi showed greater improvement. This mind-body approach may be considered a therapeutic option in the multidisciplinary management of fibromyalgia.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5861462/

 

Improve Health Message Effectiveness with Mindfulness

psyjdc Leave a comment

Improve Health Message Effectiveness with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Individuals may benefit from cultivating mindful attention when processing potentially threatening yet beneficial health information. It’s possible that incorporating mindfulness cultivation into existing intervention strategies can promote more widespread positive health behavior.” – Yoona Kang

 

Health professionals know that lifestyle is a major contributor to health and alternatively disease. In an attempt to help alter lifestyles to promote health a frequent tactic is education; promoting positive behaviors with health messaging. Unfortunately, health messages are often met with defensiveness. They can be threatening and or induce shame in the targeted individual and thereby become counterproductive. So, it is important to develop methodologies to make health messaging less negative and more effective.

 

Mindfulness has been shown to reduce the emotional responding to a myriad of stimuli. It is therefore possible that mindfulness may improve the effectiveness of health messages.  In today’s Research News article “Dispositional Mindfulness Predicts Adaptive Affective Responses to Health Messages and Increased Exercise Motivation.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5363856/ ), Kang and colleagues examine the ability of mindfulness to improve the ability of health messages to promote physical exercise.

 

They recruited relatively inactive healthy adults who came to the laboratory on three occasions. In the first visit they were measured for body size, mindfulness, exercise motivation, physical activity, and depression. For the next week they wore an accelerometer to measure their physical activity and reported to the laboratory for their second visit. At this visit they received a health message regarding the negative health consequences of a sedentary lifestyle, the benefits of exercise and ideas on how to incorporate exercise into their lives. They were also measured for positive and negative affect and exercise motivation. Over the next month they continued to wear the accelerometer and received daily health messages by text. They then reported to the lab for their third visit where they turned in their accelerometers and completed self-report measures of exercise motivation and physical activity.

 

They found that the higher the levels of mindfulness that the participants had, the lower the levels of negative emotions and feelings of shame. They also found that the higher the levels of mindfulness at the beginning of the study, the greater the levels of exercise motivation after the health messaging. They then investigated mediation for the effects of mindfulness on the effectiveness of the health messaging on exercise motivation after the month and found that mindfulness was associated with increased exercise motivation directly and indirectly by being associated with decreased negative emotions which, in turn were associated with reduced exercise motivation. In addition, they found that mindfulness was associated with increased exercise motivation directly and indirectly by being associated with decreased shame which in turn were associated with reduced exercise motivation. So, the effectiveness of the health messaging in increasing the participants motivation to engage in exercise was to some extent dependent upon their levels of mindfulness. Mindfulness appeared to work directly on exercise motivation and indirectly by reducing negative emotions and shame which were deterrents to being receptive to the messaging.

 

It should be kept in mind that this study was correlational, so causation cannot be determined. In addition, there wasn’t a no-health-messaging control condition, so the effects of potential bias and contaminants cannot be assessed. But, this study suggests that further research using more controlled conditions and manipulation of mindfulness with training is warranted. In order to make health messages effective in changing behavior, it may be necessary to combine the messaging with mindfulness exercises.

 

So, improve health message effectiveness with mindfulness.

 

“When you aren’t focused on what you’re doing, you may lose that sense of satisfaction for a job well done and, not only that, your workouts may not be as effective. Think about it; when you’re in a rush to be done, how careful are you with your form? If you added more focus to your workouts, more mindfulness to your exercises, you might get more out of them than you think.” – Paige Wehner

 

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

 

Kang, Y., O’Donnell, M. B., Strecher, V. J., & Falk, E. B. (2017). Dispositional Mindfulness Predicts Adaptive Affective Responses to Health Messages and Increased Exercise Motivation. Mindfulness, 8(2), 387–397. http://doi.org/10.1007/s12671-016-0608-7

Abstract

Feelings can shape how people respond to persuasive messages. In health communication, adaptive affective responses to potentially threating messages constitute one key to intervention success. The current study tested dispositional mindfulness, characterized by awareness of the present moment, as a predictor of adaptive affective responses to potentially threatening health messages and desirable subsequent health outcomes. Both general and discrete negative affective states (i.e., shame) were examined in relation to mindfulness and intervention success. Individuals (n=67) who reported less than 195 weekly minutes of exercise were recruited. At baseline, participants’ dispositional mindfulness and exercise outcomes were assessed, including self-reported exercise motivation and physical activity. A week later, all participants were presented with potentially threatening and self-relevant health messages encouraging physical activity and discouraging sedentary lifestyle, and their subsequent affective response and exercise motivation were assessed. Approximately one month later, changes in exercise motivation and physical activity were assessed again. In addition, participants’ level of daily physical activity was monitored by a wrist worn accelerometer throughout the entire duration of the study. Higher dispositional mindfulness predicted greater increases in exercise motivation one month after the intervention. Importantly, this effect was fully mediated by lower negative affect and shame specifically, in response to potentially threatening health messages among highly mindful individuals. Baseline mindfulness was also associated with increased self-reported vigorous activity, but not with daily physical activity as assessed by accelerometers. These findings suggest potential benefits of considering mindfulness as an active individual difference variable in theories of affective processing and health communication.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5363856/

 

Lower High Blood Pressure with Yoga

psyjdc Leave a comment

Lower High Blood Pressure with Yoga

 

By John M. de Castro, Ph.D.

 

“Yoga can reduce stress-induced hypertension, while addressing its underlying causes. It pacifies the sympathetic nervous system and slows down the heart, while teaching the muscles and mind to relax deeply.” – Marla Apt

 

High Blood Pressure (Hypertension) is an insidious disease because there are no overt symptoms. The individual feels fine. But it can be deadly as more than 360,000 American deaths, roughly 1,000 deaths each day, had high blood pressure as a primary or contributing cause. In addition, hypertension markedly increases the risk heart attack, stroke, heart failure, and kidney disease.  It is also a very common disorder with about 70 million American adults (29%) having high blood pressure and only about half (52%) of people with high blood pressure have their condition under control.

 

High blood pressure, because it doesn’t have any primary symptoms, is usually only diagnosed by direct measurement of blood pressure usually by a health care professional. When hypertension is chronically present over three quarters of patients are treated with antihypertensive drugs. But these medications often have adverse side effects. So, patients feel lousy when taking the drugs, but fine when they’re not. So, compliance is a major issue with many patients not taking the drugs regularly or stopping entirely. Obviously, there is a need for alternative to drug treatments for hypertension. Mindfulness practices have been shown to aid in controlling hypertension. Exercise is also known to help. So, yoga practice, which combines mindfulness practice with exercise would seem to be a good candidate practice for the treatment of hypertension,

 

In today’s Research News article “Effect of 1-week yoga-based residential program on cardiovascular variables of hypertensive patients: A Comparative Study.” (See summary below or view the full text of the study at: http://www.ijoy.org.in/article.asp?issn=0973-6131;year=2018;volume=11;issue=2;spage=170;epage=174;aulast=Metri ), Metri and colleagues recruited adults (aged 30-60 years) with hypertension; half of which participated in a 1-week Integrative Yoga Therapy program, while half were on antihypertensive medications. The Integrative Yoga Therapy program included poses, breathing exercises, meditation, and relaxation. They were measured before, during, and after treatment for heart rate, blood pressure, cardiac output, cardiac stroke volume, total peripheral vascular resistance, and baroreflex sensitivity.

 

They found that compared to baseline and the group on antihypertensive medications after the 1-week Integrative Yoga Therapy program there were significant decreases in both systolic and diastolic blood pressure, mean arterial pressure, Total peripheral vascular resistance, and baroreflex sensitivity. Hence, one week of Yoga Therapy appears to be a safe and effective treatment for hypertension.

 

It should be kept in mind that the control condition was not an active control. Thus, it is possible that any activity might have produced comparable benefits. In future research that Yoga Therapy program needs to be compared to other activities such as aerobic exercise. In addition, it is not known which components of Yoga Therapy or which combinations of components were needed to produce the benefits. Future research should perform a component analysis to determine whether poses, breathing exercises, meditation, and/or relaxation were necessary for the effects. But, it is clear that participation in a 1-week program of Integrative Yoga Therapy can improve hypertension.

 

So, lower high blood pressure with yoga.

 

“People who follow the ancient practice of yoga may be getting an added health boost, with a new study suggesting it can fight high blood pressure — also known as hypertension.” – Robert Preidt

 

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

 

Metri KG, Pradhan B, Singh A, Nagendra H R. Effect of 1-week yoga-based residential program on cardiovascular variables of hypertensive patients: A Comparative Study. Int J Yoga 2018;11:170-4

 

Introduction: Hypertension (HTN) is an important public health concern and a leading cause of morbidity and mortality worldwide. Yoga is a form of mind–body medicine shown to be effective in controlling blood pressure (BP) and reduces cardiac risk factors in HTN. Integrated approach of Yoga therapy (IAYT) is a residential yoga-based lifestyle intervention proven to be beneficial in several health conditions. Aim: To study the efficacy of 1 week of residential IAYT intervention on cardiovascular parameters in hypertensive patients. Methodology: Twenty hypertensive individuals (7 females) within age range between 30 and 60 years (average; 46.62 ± 9.9 years), who underwent 1 week of IAYT treatment for HTN, were compared with age- gender-matched non-IAYT group (5 females; average age; 47.08 ± 9.69 years) in terms of systolic BP (SBP), diastolic BP (DBP), mean arterial pressure (MAP), cardiac output (CO), stroke volume (SV), baroreflex sensitivity (BRS), and total peripheral vascular resistance (TPVR), IAYT program consisted of sessions of asanas, breathing practices, meditation and relaxation techniques, low salt, low-calorie diet, devotional session, and counseling. Individuals in non-IAYT group followed their normal routine. All the variables were assessed before and after one week. Data were analyzed using SPSS version 16. RM-ANOVA was applied to assess within group and between group changes after intervention. Results: There was a significant improvement in SBP (P = 0.004), DBP (P = 0.008), MAP (0.03), BRS (P < 0.001), and TPVR (P = 0.007) in IAYT, group whereas in control group, we did not find significant difference in any of the variables. Between-group comparison showed a significant improvement in SBP (P = 0.038), BRS (P = 0.034), and TPVR (P = 0.015) in IAYT group as compared to non-IAYT group. Conclusion: One-week IAYT intervention showed an improvement in baroreflex sensitivity, systolic BP, and total peripheral vascular resistance in hypertensive patients. However, further randomized control trials need to be performed to confirm the present findings.

http://www.ijoy.org.in/article.asp?issn=0973-6131;year=2018;volume=11;issue=2;spage=170;epage=174;aulast=Metri

Employ Mindfulness-Based Interventions for the Treatment of Addictions

psyjdc Leave a comment

Employ Mindfulness-Based Interventions for the Treatment of Addictions

 

By John M. de Castro, Ph.D.

 

‘A fact that many don’t know yet is that mindfulness is currently the most effective treatment in the world for overcoming addictions.“ – Judson Brewer

 

Substance abuse is a major health and social problem. There are estimated 22.2 million people in the U.S. with substance dependence. It is estimated that worldwide there are nearly ¼ million deaths yearly as a result of illicit drug use which includes unintentional overdoses, suicides, HIV and AIDS, and trauma. In the U.S. about 17 million people abuse alcohol. Drunk driving fatalities accounted for over 10,000 deaths annually. “Tobacco use remains the single largest preventable cause of death and disease in the United States. Cigarette smoking kills more than 480,000 Americans each year, with more than 41,000 of these deaths from exposure to secondhand smoke. In addition, smoking-related illness in the United States costs more than $300 billion a year. In 2013, an estimated 17.8% (42.1 million) U.S. adults were current cigarette smokers.”  (Centers for Disease Control and Prevention).

 

Obviously, there is a need to find effective methods to prevent and treat substance abuse. There are a number of programs that are successful at stopping the drug abuse, including the classic 12-step program emblematic of Alcoholics Anonymous. Unfortunately, the majority of drug and/or alcohol abusers relapse and return to substance abuse. Hence, it is important to find an effective method to both treat substance abuse disorders and to prevent relapses. Mindfulness practices have been shown to improve recovery from various addictions.

 

In today’s Research News article “Mindfulness-Based Interventions for the Treatment of Substance and Behavioral Addictions: A Systematic Review.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5884944/ ), Sancho and colleagues review and summarize the published research literature on the application of mindfulness-based interventions for the treatment of addictions and relapse prevention. They discovered 54 studies that used mindfulness-based interventions to treat addictions to a variety of addictions, including substance use, cigarette smoking, alcohol, opioids, gambling disorder, stimulants, marijuana, combination of cocaine and alcohol, and combination of tobacco and alcohol.

 

They report that the research found that mindfulness-based interventions were effective in reducing dependence, craving, and other addiction-related symptoms as well as improving depression, anxiety, and perceived stress and emotion regulation difficulties. Unfortunately, these effects generally did not last when long-term follow-ups were examined. They also report that the interventions were most effective when combined with other treatments for addictions. The most effective treatments were those that were expressly developed to treat addictions including mindfulness-based relapse prevention (MBRP), Mindfulness-Oriented Recovery Enhancement (MORE), and Mindfulness Training for Smokers (MTS). Hence the research suggests that mindfulness-based interventions are effective for the treatment of addictions and these effects are best when the mindfulness-based interventions are tailored for addictions and combined with other treatments.

 

So, employ mindfulness-based interventions for the treatment of addictions.

 

“(Mindfulness) tackles the very roots of addictive behavior by targeting two of the main predictors of relapse: negative emotions and cravings.” – Carolyn Gregoire

 

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

 

Sancho, M., De Gracia, M., Rodríguez, R. C., Mallorquí-Bagué, N., Sánchez-González, J., Trujols, J., … Menchón, J. M. (2018). Mindfulness-Based Interventions for the Treatment of Substance and Behavioral Addictions: A Systematic Review. Frontiers in Psychiatry, 9, 95. http://doi.org/10.3389/fpsyt.2018.00095

 

Abstract

Background

Emotion (dys)regulation as well as the interventions for improving these difficulties are receiving a growing attention in the literature. The aim of the present paper was to conduct a systematic review about the efficacy of mindfulness-based interventions (MBIs) in both substance and behavioral addictions (BAs).

Method

A literature search was conducted using Cochrane, PubMed, and Web of Science. Fifty-four randomized controlled trials published in English since 2009 to April 2017 were included into a narrative synthesis.

Results

Mindfulness-based interventions were applied in a wide range of addictions, including substance use disorders (from smoking to alcohol, among others) and BAs (namely, gambling disorder). These treatments were successful for reducing dependence, craving, and other addiction-related symptoms by also improving mood state and emotion dysregulation. The most commonly used MBI approaches were as follows: Mindfulness-Based Relapse Prevention, Mindfulness Training for Smokers, or Mindfulness-Oriented Recovery Enhancement, and the most frequent control group in the included studies was Treatment as Usual (TAU). The most effective approach was the combination of MBIs with TAU or other active treatments. However, there is a lack of studies showing the maintenance of the effect over time. Therefore, studies with longer follow-ups are needed.

Conclusion

The revised literature shows support for the effectiveness of the MBIs. Future research should focus on longer follow-up assessments as well as on adolescence and young population, as they are a vulnerable population for developing problems associated with alcohol, drugs, or other addictions.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5884944/

 

Improve Glucodynamics in Coronary Artery Disease with Meditation

psyjdc Leave a comment

Improve Glucodynamics in Coronary Artery Disease with Meditation

 

By John M. de Castro, Ph.D.

 

“Meditation can be a useful part of cardiovascular risk reduction/ I do recommend it, along with diet and exercise. It can also help decrease the sense of stress and anxiety.” – Deepak Bhatt

 

Coronary Artery Disease (CAD) 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). Coronary Artery Disease (CAD) is highly associated with Type 2 diabetes and those with Type 2 diabetes have a significantly higher risk of death from CAD. So, control of blood glucose and insulin levels are important in the treatment and prevention of CAD.

 

A myriad of treatments has been developed for heart disease including a variety of surgical procedures and medications. But the safest effective treatments are lifestyle changes. These include quitting smoking, weight reduction, improved diet, physical activity, and reducing stresses. Cardiac rehabilitation programs for patients recovering from a heart attack, emphasize these lifestyle changes. Unfortunately, for a variety of reasons, 60% of cardiac patients decline participation, making these patients at high risk for another attack. Other safe and effective treatments for cardiovascular disease are contemplative practices, such as meditation, tai chi, and yoga, have also been shown to be helpful for heart health. These practices have also been shown to be helpful for producing the kinds of lifestyle changes needed to prevent heart disease such as smoking cessation, weight reduction, and stress reduction.

 

In today’s Research News article “Effect of 6 months of meditation on blood sugar, glycosylated hemoglobin, and insulin levels in patients of coronary artery disease. Int J Yoga.” (See summary below or view the full text of the study at: http://www.ijoy.org.in/article.asp?issn=0973-6131;year=2018;volume=11;issue=2;spage=122;epage=128;aulast=Sinha ), Sinha and colleagues recruited patients with Coronary Artery Disease (CAD) and prescribed for them a program of medications and dietary restrictions. They were then randomly assigned to either receive an additional meditation practice or no further treatment. Meditation was focused on breathing, the body, distress, and self-compassion and was practiced twice a week for 6 months. They were measured before during and after treatment for hemoglobin, blood sugar, fasting glycosylated hemoglobin (HbA1c), and fasting serum insulin.

 

They found that after treatment the meditation group but not the control group had significant decreases in fasting and after meal blood sugar and fasting glycosylated hemoglobin (HbA1c), a marker of good control of blood glucose levels. It is good to remember that all of these patients, meditation, and control, received standard dietary and drug treatments. So, the beneficial effects of meditation were additional to the effects of the usual treatment. Hence, meditation improved markers of the development of type 2 diabetes in these patients with Coronary Artery Disease (CAD). Unfortunately, there wasn’t a control in the study for expectancy, experimenter bias, or attentional effects, so the conclusions must be tempered with caution.

 

Mindfulness training has previously been shown to be helpful in the treatment of diabetes. The importance of the present findings is that meditation can also help prevent type 2 diabetes in a delicate and vulnerable population of patients with CAD. This suggests that meditation training may help to promote the health and well-being and potentially the longevity of CAD patients.

 

So, improve glucodynamics in coronary artery disease with meditation.

 

“meditation, which includes mindfulness approaches and Transcendental Meditation, can be considered in addition to existing standard treatment for heart problems, including lowering cholesterol, losing weight and stopping smoking.” – American Heart Association

 

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

 

Sinha SS, Jain AK, Tyagi S, Gupta S K, Mahajan AS. Effect of 6 months of meditation on blood sugar, glycosylated hemoglobin, and insulin levels in patients of coronary artery disease. Int J Yoga 2018;11:122-8

 

Background and Objectives: Coronary artery disease (CAD) is the leading cause of morbidity and mortality worldwide. It has been recognized that stress, diabetes, and hypertension are important in etiology and progression of CAD. This study is to evaluate the role of meditation in improving biochemical parameters such as blood glucose, glycosylated hemoglobin, and serum insulin levels in known CAD patients. Material and Methods: Sixty CAD patients are divided into two groups of which one group did meditation and other did not. Blood glucose, glycosylated hemoglobin, and fasting serum insulin levels were measured before and at the end of 6 months of study in both the groups. Results: At the end of the study, significant decrease was seen in patients who practiced meditation as compared to other group. Conclusion: Meditation may modulate the physiological response to stress through neurohumoral activation, which may be a novel therapeutic target for the treatment of CAD.

http://www.ijoy.org.in/article.asp?issn=0973-6131;year=2018;volume=11;issue=2;spage=122;epage=128;aulast=Sinha

Improve Type II Diabetes with Yoga

psyjdc Leave a comment

Improve Type II Diabetes with Yoga

 

By John M. de Castro, Ph.D.

 

“Regular yoga practice can help reduce the level of sugar in the blood, along with lowering blood pressure, keeping a weight check, reducing the symptoms and slowing the rate of progression of diabetes, as well as lessening the severity of further complications.” – The Art of Living

 

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

 

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

 

In today’s Research News article “Yoga as a therapeutic intervention for the management of type 2 diabetes mellitus.” (See summary below or view the full text of the study at: http://www.ijoy.org.in/article.asp?issn=0973-6131;year=2018;volume=11;issue=2;spage=129;epage=138;aulast=Mondal ), Mondal and colleagues recruited older sedentary women (aged 55-70 years) with Type 2 Diabetes and randomly assigned them to either a yoga practice or a wait-list control group. Yoga practice occurred for 35-55 minutes, 3 days per week for 12 weeks and included postures, breathing exercises, meditation, and chanting. The women were measured before, mid-point, and after training for body size, fasting and after meal plasma glucose, total cholesterol, TG, low-density lipoprotein, very low-density lipoprotein, and high-density lipoprotein.

 

They found that after 6 and 12 weeks of yoga practice there were significant improvements in the blood glucose and blood fat markers of Type 2 Diabetes including reductions in blood glucose, total blood fat, cholesterol, low-density lipoprotein, and very low-density lipoprotein, and increases in high-density lipoprotein. Hence the group that practiced yoga showed significant improvements in these markers of Type II Diabetes. Although the women were not followed beyond the time frame of the study, these improvements would predict better overall health and longevity.

 

These are interesting results that are similar to previous reports that is yoga practice is helpful in the treatment of Type II Diabetes. They extend these findings to older sedentary women. Because the control condition did not contain any activities, it cannot be concluded that yoga practice per se was necessary for the improvements. It is possible that any form of exercise would have produced similar results in this sedentary group. Future research needs to include groups performing other forms of exercise to compare to yoga practice. But it is clear that yoga practice is beneficial for the health of these older women with Type II Diabetes

 

So, improve Type II Diabetes with yoga.

 

“For those wondering how to prevent diabetes or even relieve the condition, a number of studies have revealed that yoga can reduce contributing factors and help patients cope with diabetic symptoms. Although regular exercise can help, yoga for diabetes provides unique benefits that can effectively restore the body to a state of natural health and proper function.” – Yoga U

 

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

 

Mondal S, Kundu B, Saha S. Yoga as a therapeutic intervention for the management of type 2 diabetes mellitus. Int J Yoga 2018;11:129-38

Purpose: This study aimed to investigate the effects of 12 weeks yogic intervention on blood sugar and lipid profile in elder women with Type 2 diabetes mellitus (T2DM). Subjects and Methods: Twenty elderly (age range 55–70 years) T2DM women were divided into two groups, namely, yogic intervention group (YIG: n = 10, age 64.70 ± 4.03, body mass index [BMI] 24.26 ± 3.40) and control group (CG: n = 10, age 64.40 ± 4.79, BMI 24.28 ± 2.36). YIG underwent yoga practice (Asanas, Kriyas, Pranayamas) for 12 weeks (3 sessions/week), while the CG continued their usual routine activities. Standing height, body weight, BMI, blood sugar, and lipid profile were measured before commencement and after 6 and 12 weeks of yogic intervention in both groups. Results: There was a significant (P < 0.01) decrease in fasting plasma glucose, postprandial blood sugar, total cholesterol, triglycerides, low-density lipoprotein, and very low density lipoprotein, with a significant (P < 0.01) increase in high-density lipoprotein level from its initial value in YIG, while showing insignificant result in CG. Conclusion: It can be said that yogic intervention may have the beneficial effects on blood sugar and lipid profile in elderly women with T2DM.

http://www.ijoy.org.in/article.asp?issn=0973-6131;year=2018;volume=11;issue=2;spage=129;epage=138;aulast=Mondal

 

Improve Athletes’ Sleep Quality with Brief Mindfulness

psyjdc Leave a comment

Improve Athletes’ Sleep Quality with Brief Mindfulness

 

By John M. de Castro, Ph.D.

 

“Which brings us to the aspect of letting go. The more you can forget what’s going to happen the next day, the easier it will be to sleep. If you’re trying to force sleep to happen, it never will. Sleep comes in waves and will happen when it wants to—you just have to set the stage for it.” – Shelby Harris

 

Modern society has become more around-the-clock and more complex producing considerable pressure and stress on the individual. The advent of the internet and smart phones has exacerbated the problem. The resultant stress can impair sleep. Indeed, it is estimated that over half of Americans sleep too little due to stress. As a result, people today sleep 20% less than they did 100 years ago. Not having a good night’s sleep has adverse effects upon the individual’s health, well-being, and happiness. It has been estimated that 30 to 35% of adults have brief symptoms of insomnia, 15 to 20% have a short-term insomnia disorder, and 10% have chronic insomnia

 

Insomnia is more than just an irritant. Sleep deprivation is associated with decreased alertness and a consequent reduction in performance of even simple tasks, decreased quality of life, increased difficulties with memory and problem solving, increased likelihood of accidental injury including automobile accidents, and increased risk of dementia and Alzheimer’s disease. It also can lead to anxiety about sleep itself. This is stressful and can produce even more anxiety about being able to sleep. About 4% of Americans revert to sleeping pills. But, these do not always produce high quality sleep and can have problematic side effects. So, there is a need to find better methods to treat insomnia. Mindfulness-based practices have been reported to improve sleep amount and quality and help with insomnia.

 

In today’s Research News article “Effect of Brief Mindfulness Induction on University Athletes’ Sleep Quality Following Night Training.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2018.00508/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_613817_69_Psycho_20180424_arts_A ), Li and colleagues recruited university student athletes and randomly assigned them to listen to either a 6-minute mindfulness induction tape recording or a 6-minute non-mindfulness recording just prior to going to sleep after an evening (7-10 pm) athletic training session. Before listening to the tapes the participants completed measures of exercise intensity and arousal. After listening they were measured for mindfulness and arousal. Finally, the subsequent morning, they were measured for level of rest, sleep duration, and overall sleep quality.

 

They found that after listening to the tapes the mindfulness tape produced significantly higher levels of mindfulness and lower levels of arousal in the athletes, suggesting that the mindfulness induction manipulation worked as planned. Importantly, the group receiving the mindfulness instruction reported significantly greater level of rest and sleep quality than the controls. They further found that mindfulness affected rest and sleep quality in two ways; first by directly improving these measures and also by indirectly decreasing pre-sleep arousal which in turn improved sleep.

 

These results support the conclusion that a brief mindfulness induction prior to going to sleep decreases pre-sleep arousal and improves the subsequent sleep. This combined with previous findings that mindfulness training improves sleep amount and quality suggests that being mindful improves sleep. By focusing on the present moment, mindfulness may reduce the rumination about the past and worry about the future that can interfere with sleep. Also mindfulness training is known to reduce the physiological and psychological responses to stress, producing lower arousal and greater relaxation that can promote sleep.

 

So, improve athletes’ sleep quality with brief mindfulness.

 

“Are you one of the millions of people who find that worrying about work, family, health or relationships keeps you awake at night? . . practicing simple mindfulness exercises can help you calm your mind and sleep better.” – Ethan Green

 

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 C, Kee YH and Lam LS (2018) Effect of Brief Mindfulness Induction on University Athletes’ Sleep Quality Following Night Training. Front. Psychol. 9:508. doi: 10.3389/fpsyg.2018.00508

 

Given the need to alleviate sleep problems confronting athletes, the present experiment, conducted as much as possible in a naturalistic fashion that mimics daily life, seeks to examine whether a brief mindfulness induction immediately prior to sleep following night training can improve athletes’ sleep. A sample of university athletes (n = 80) was recruited and 63 of them were eligible to participate in this experiment. They were then randomly assigned into experimental group (n = 32) and control group (n = 31). Following night training and just prior to sleep, those in the experimental group received a self-administered brief 6-min mindfulness induction via a video clip, whereas the control group participants viewed a similar 6-min video devoid of mindfulness induction passively. Questionnaire-based measures of training intensity, pre-sleep arousal, state mindfulness, and sleep diary (i.e., level of rest, sleep duration, and overall sleep quality) were administered. Results showed that brief mindfulness induction reduced pre-sleep arousal, and improved level of rest and overall sleep quality, but not sleep duration. Pre-sleep arousal was also found to be a partial mediator in the relationship between the brief mindfulness induction and reported level of rest during sleep. These findings suggest that the brief mindfulness induction may be an effective approach for decreasing pre-sleep arousal and improving sleep quality after night training among athletes.

https://www.frontiersin.org/articles/10.3389/fpsyg.2018.00508/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_613817_69_Psycho_20180424_arts_A

 

Decrease Adolescent Emotional Problems with Mindful Parenting

psyjdc Leave a comment

Decrease Adolescent Emotional Problems with Mindful Parenting

 

By John M. de Castro, Ph.D.

 

“As parents, perhaps the most precious thing we can give our children is the gift of our full presence, in the moment. This is the deep intention and invitation for parents as they make space for mindfulness practice in their lives. Mindful parenting takes to heart the deep truth that we can only give to our children what we have given first and fundamentally to ourselves.” – Lisa Kring

 

Raising children, parenting, is very rewarding. But, it can also be challenging. Children test parents frequently. They test the boundaries of their freedom and the depth of parental love. They demand attention and seem to especially when parental attention is needed elsewhere. They don’t always conform to parental dictates or aspirations for their behavior. They are often affected more by peers, for good or evil, than by parents. It is the parents challenge to control themselves, not overreact, and act appropriately in the face of strong emotions. Meeting these challenges becomes more and more important with adolescents, as here are the greatest struggles for independence and the potential for damaging behaviors, particularly, alcohol, drugs, and sexual behavior.

 

The challenges of parenting require that the parents be able to deal with stress, to regulate their own emotions, and to be sensitive and attentive their child. These skills are exactly those that are developed in mindfulness training. It improves the psychological and physiological responses to stress. It improves emotion regulation. It improves the ability to maintain attention and focus in the face of high levels of distraction. Mindful parenting involves the parents having emotional awareness of themselves and compassion for the child and having the skills to pay full attention to the child in the present moment, to accept parenting non-judgmentally and be emotionally non-reactive to the child.

 

In today’s Research News article “The Indirect Path From Mindful Parenting to Emotional Problems in Adolescents: The Role of Maternal Warmth and Adolescents’ Mindfulness.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2018.00546/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_613817_69_Psycho_20180424_arts_A ), Wang and colleagues recruited mothers of 11-14 year old children. The mothers completed a scale measuring mindful parenting, while the children completed scales measuring mindfulness, maternal warmth, and emotional difficulties.

 

A regression analysis found that there was a significant indirect path from mindful parenting and the children’s emotional problems, such that high levels of mindful parenting were associated with high levels of maternal warmth which were in turn associated with high levels of children’s mindfulness which were in turn associated with low levels of children’s emotional problems. So, mindful parenting was not associated with less emotional problems in the children directly, but indirectly through associations with maternal warmth and the children’s levels of mindfulness. This underscores the importance of the child’s mindfulness for improving emotional health and the effect of the mother’s mindful parenting on the child’s mindfulness.

 

It should be kept in mind that these results are correlative and causation cannot be concluded. But the results support the idea that mindful parenting is important for the emotional development of the children by improving the child’s perception of the warmth of the mother and in turn the child’s mindfulness. Future research should train mothers in mindful parenting and examine the effects on the children’s mental health.

 

So, decrease adolescent emotional problems with mindful parenting.

 

“Managing our own emotions and behaviors is the key to teaching kids how to manage theirs. It is the reason airlines tell us to put our oxygen masks on before you can put on your child’s mask. You need to be regulated before you can model regulation for your child. “– Jill Ceder

 

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

 

Wang Y, Liang Y, Fan L, Lin K, Xie X, Pan J and Zhou H (2018) The Indirect Path From Mindful Parenting to Emotional Problems in Adolescents: The Role of Maternal Warmth and Adolescents’ Mindfulness. Front. Psychol. 9:546. doi: 10.3389/fpsyg.2018.00546

 

Mindfulness has been demonstrated to have positive effects on children’s emotional functioning, and adaptive parenting practices are associated with fewer emotional problems. However, the association between mindful parenting and adolescent emotional problems has not been studied much. In the current study, the indirect path from mindful parenting to adolescent emotional problems was examined, with maternal warmth and adolescent dispositional mindfulness as potential mediators. A sample of 168 mother–child dyads participated in this study. A serial indirect effects model showed mother’s mindful parenting could decrease adolescent emotional problems through adolescent’s perceived maternal warmth and their dispositional mindfulness. Findings of this study imply that intervention in mindful parenting may have benefits for adolescents’ emotional problems through enhancing maternal warmth and children’s trait mindfulness.

https://www.frontiersin.org/articles/10.3389/fpsyg.2018.00546/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_613817_69_Psycho_20180424_arts_A

Lower Body Fat and Increase Antioxidants with Yoga

psyjdc 1 Comment

Lower Body Fat and Increase Antioxidants with Yoga

 

By John M. de Castro, Ph.D.

 

“Why might yogis get sick less often? All that practice is increasing immune-boosting antioxidant levels. Twelve weeks of yoga led to higher levels of disease-fighting antioxidants compared with running, cycling, and jumping rope.” – Yoga Journal

 

Being overweight is a clear indicator of present or future health issues. Being overweight has been found to shorten life expectancy by eight years and extreme obesity by 14 years. This occurs because overweight is associated with cardiovascular problems such as coronary heart disease and hypertension, stroke, metabolic syndrome, diabetes, cancer, arthritis, and others. So, there is a need for treatments to reduced overweight.

 

Similarly, free radicals are oxidants that need to be balanced with antioxidants. If there is an imbalance in the cells and the blood it produces a condition known as oxidative stress that has been associated with neurodegenerative diseases, gene mutations and cancers, chronic fatigue syndrome, fragile X syndrome, heart and blood vessel disorders, atherosclerosis, heart failure, heart attack and inflammatory diseases. So, there is a need for treatments to reduce oxidative stress.

 

In today’s Research News article “Effects of yoga training on body composition and oxidant-antioxidant status among healthy male.” (See summary below or view the full text of the study at: http://www.ijoy.org.in/article.asp?issn=0973-6131;year=2018;volume=11;issue=2;spage=105;epage=110;aulast=Manna ), Manna investigates the ability of yoga practice to improve body fatness and antioxidant levels. They recruited young male (18-25 years of age) volunteers and randomly assigned them to either a yoga or no-treatment control group. The yoga practice consisted of postures, breathing exercises, chanting, and meditation for 60 minutes per day, 6 days per week, for 12 weeks. They were measured before and after training for body size and fatness and blood samples were analyzed for antioxidants, lipid peroxide as malondialdehyde, SOD, CAT, reduced GSH, and ascorbic acid.

 

They found that in comparison to baseline and to the control group, yoga practice produced a significant reduction in percentage body fat from 14% to 10% and total body fat mass from 7.9 to 6.4 kg. In addition, yoga practice resulted in a significant increase in blood antioxidants. Hence, yoga practice resulted in less fatness and oxidative stress in healthy young males.

 

The study needs to be interpreted with caution as the control condition was no treatment. There needs to be a comparison of yoga to other exercises to control for expectancy effects and bias and to determine if yoga is any better than any other exercise program in improving body fatness and oxidative stress. But, it is clear that practicing yoga for 12 weeks improves markers of physical health in young healthy males. This may help to maintain health and prevent disease in the future. It would be interesting to see if women and older adults obtain similar benefits from yoga practice.

 

So, lower body fat and increase antioxidants with Yoga.

 

“Our bodies have natural antioxidant defense systems that combat oxidative stress. Yoga increased these natural antioxidants in the body” – Marylynn Wei

 

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

 

Manna I. Effects of yoga training on body composition and oxidant-antioxidant status among healthy male. Int J Yoga 2018;11:105-10

 

Abstract

Background: The stressful condition may cause oxidative stress, which is responsible for various diseases. Aims: The present study was designed to find out whether yoga has impact on the reduction of oxidative stress. Methods: For the present study, 95 (n = 95) healthy male volunteers within the age group of 18–24 years were included, 35 (n = 35) volunteers were excluded. The remaining 60 (n = 60) volunteers were randomly divided into two groups: (a) Yoga Group (n = 30) and (b) Control Group (n = 30). Yoga training was given for 60 min per day, 6 days per week for 12 weeks in the yoga group, with no yoga training in control group. Assessment of body composition and oxidant-antioxidant status were performed in both the groups at baseline, before yoga training (0 week) and after (12 weeks) of the training. Results: Significant reduction (P < 0.001) in the percentage of body fat and malondialdehyde; significant elevation (P < 0.001) in superoxide dismutase, catalase, reduced glutathione and ascorbic acid levels were noted in the yoga group after 12 weeks when compared to baseline data (0 week). However, there was no significant difference in height, weight, body mass index, body surface area and lean body mass among the yoga group after 12 weeks when compared to baseline data. These changes might be due to yoga training. Conclusions: Regular yoga practice reduces body fat and oxidative stress. Yoga training may be helpful to reduce the chance of occurrence of various diseases and helps to maintain normal healthy lifestyle.

http://www.ijoy.org.in/article.asp?issn=0973-6131;year=2018;volume=11;issue=2;spage=105;epage=110;aulast=Manna