Improve Children’s Academic Performance with Mindfulness

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Improve Children’s Academic Performance with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Mindfulness is having a real impact on our students and their ability to focus on the moment, whether in music, sports, exams or just dealing with the pressures of everyday life.” – Jeanette Richardson

 

Childhood is a wonderful time during which the child is dynamically absorbing information from every aspect of its environment. This occurs almost without any intervention from adults as the child appears to be programmed to learn. It is here that behaviors, knowledge, skills, and attitudes are developed that shape the individual. But, what is absorbed depends on the environment. Elementary school is an environment that has a huge effect on development. It is also an excellent time teach children the skills that will insure that the child has the ability to adaptively negotiate its environment.

 

Mindfulness training in school, at all levels has been shown to have very positive effects. These include the academic, cognitive, psychological, and social domains. Importantly, mindfulness training in school appears to improve the student’s self-concept, attention, and cognitive performance and lowers stress responses.  Since, what occurs in these early years and in school can have such a profound, long-term effect on the child it is important to further study the impact of mindfulness training on the academic performance of elementary school children.

 

In today’s Research News article “Enhancing Visual Perception and Motor Accuracy among School Children through a Mindfulness and Compassion Program.” See summary below or view the full text of the study at:

http://journal.frontiersin.org/article/10.3389/fpsyg.2017.00281/full?utm_source=newsletter&utm_medium=email&utm_campaign=Psychology-w9-2017

Tarrasch and colleagues recruited 4th and 5th grade students and assigned them to either a wait-list control condition or to receive mindfulness and compassion training in 24 weekly sessions of 45 minutes. Before and after the program the students were measured for visual performance, motor accuracy, visual-motor integration, anxiety, and mindfulness.

 

They found that the mindfulness and compassion training in comparison to the wait-list control resulted in significant improvements in visual performance, motor accuracy, and mindfulness, and significant reductions in anxiety. Since, motor accuracy and visual performances are fundamental to academic performance, these results suggest that mindfulness and compassion training strengthens abilities that underlie success in school. In addition, the reduction in anxiety levels, suggests that the training removes one of the impediments to academic performance. Finally, the improvement in mindfulness suggests that mindfulness and compassion training helps the students to become more aware of their present feelings and environment.

 

It is possible, but not examined, that the improvements in mindfulness are responsible for the improvements in motor accuracy and visual performance as real time attention to the task at hand is fundamental to performance of these skills and performance in school overall. Regardless, the results suggest that mindfulness and compassion training improves the students’ ability to thrive in school, improving both ability and emotional tone. The investment of 45 minutes once a week in mindfulness training appears to be well justified and possibly should be considered for inclusion in the standard school curriculum.

 

So, improve children’s academic performance with mindfulness.

 

“Studies find that youth benefit from learning mindfulness in terms of improved cognitive outcomes, social-emotional skills, and well being. In turn, such benefits may lead to long-term improvements in life. For example, social skills in kindergarten predict improved education, employment, crime, substance abuse and mental health outcomes in adulthood.” – Mindful Schools

 

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

Tarrasch R, Margalit-Shalom L and Berger R (2017) Enhancing Visual Perception and Motor Accuracy among School Children through a Mindfulness and Compassion Program. Front. Psychol. 8:281. doi: 10.3389/fpsyg.2017.00281

 

The present study assessed the effects of the mindfulness/compassion cultivating program: “Call to Care-Israel” on the performance in visual perception (VP) and motor accuracy, as well as on anxiety levels and self-reported mindfulness among 4th and 5th grade students. One hundred and thirty-eight children participated in the program for 24 weekly sessions, while 78 children served as controls. Repeated measures ANOVA’s yielded significant interactions between time of measurement and group for VP, motor accuracy, reported mindfulness, and anxiety. Post hoc tests revealed significant improvements in the four aforementioned measures in the experimental group only. In addition, significant correlations were obtained between the improvement in motor accuracy and the reduction in anxiety and the increase in mindfulness. Since VP and motor accuracy are basic skills associated with quantifiable academic characteristics, such as reading and mathematical abilities, the results may suggest that mindfulness practice has the ability to improve academic achievements.

http://journal.frontiersin.org/article/10.3389/fpsyg.2017.00281/full?utm_source=newsletter&utm_medium=email&utm_campaign=Psychology-w9-2017

 

Improve Mental and Physical Health with Yoga

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Improve Mental and Physical Health with Yoga

 

By John M. de Castro, Ph.D.

 

“As an osteopathic physician, I focus a lot of my efforts on preventive medicine and practices, and in the body’s ability to heal itself. Yoga is a great tool for staying healthy because it is based on similar principles.” – Natalie Nevins

 

Yoga practice has been repeated demonstrated in research studies to be beneficial for the psychological and physical health of the practitioners. But, yoga is a complex of practices including postures, movements, breathing practices and meditation. In addition, there are a wide variety of practices including Vinyoga, Iyengar, Ashtanga, Bikram, Power, Kundalini, Sivananda, Kripalu, Anusara, and Hatha, and others. To better utilize yoga practice for particular issues, it would be useful to examine which components of yoga practice benefits which areas of mental and physical health.

 

In today’s Research News article “Cross-sectional analysis of health-related quality of life and elements of yoga practice.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5282804/

Birdee and colleagues recruited a national sample of yoga practitioners and asked them to complete measures of yoga practice characteristics, including adherence, length of practice, the perceived importance, practice of breathing, movement, and meditation practice, and also health related quality of life, which included measures of global mental and global physical health. They then performed correlational analysis to investigate the relationships between the characteristics of the practice and mental and physical health.

 

They found that the greater the inclusion of meditation in the yoga practice and the more the practice was in a group, the better the mental health of the practitioners. On the other hand, the longer they were practicing, the greater the teacher training, Viniyoga style, and practicing in a yoga studio, the greater the physical health of the practitioners. These are, of course, correlational findings and thus causal connections cannot be concluded. But the relationships are interesting and suggestive that how yoga is practiced makes a difference. In addition, the results only apply to yoga practitioners and there was no comparison to non-practitioners. So, the overall benefits were not assessed only the relative benefits within practitioners only.

 

Yoga has been well established to promote physical health. The findings, though, suggest that it is personalized instruction by experienced, and certified instructors, practiced in yoga studios that produces optimum health benefits. Vinyoga is an individualized practice where the instructor develops a personalized yoga program for the student based on such factors as health, age, and physical condition, including past or current injuries or illnesses. This suggests that when it comes to physical health, one size does not fit all. Tailoring the practice to the specific needs of the student is very important. In addition, the more years spent practicing, the greater the health benefits. These results indicate that learning to do yoga properly is a key to better health. Hence, for optimum physical benefit yoga need to be individualized, professionally taught, and practiced over a long period.

 

The mental health benefits of yoga, on the other hand, are more related to the meditative and social aspects of the practice. It is not surprising that the meditative aspect of yoga was related to mental health as meditation has been demonstrated repeatedly to improve mental health. It is interesting, though, that only this aspect along with practicing socially was associated with better mental health. Perhaps, putting one in greater contact with their inner life is a key.

 

So, improve mental and physical health with yoga.

 

“Workout fads come and go, but virtually no other exercise program is as enduring as yoga. It’s been around for more than 5,000 years. Yoga does more than burn calories and tone muscles. It’s a total mind-body workout that combines strengthening and stretching poses with deep breathing and meditation or relaxation.” – WebMD

 

 

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

Birdee, G. S., Ayala, S. G., & Wallston, K. A. (2017). Cross-sectional analysis of health-related quality of life and elements of yoga practice. BMC Complementary and Alternative Medicine, 17, 83. http://doi.org/10.1186/s12906-017-1599-1

 

Abstract

Background

Mind-body practices such as yoga have been studied for their generally positive effects on health-related quality of life (HRQOL). The association between how a person practices yoga and the person’s HRQOL is not known.

Materials and methods

Yoga practitioners were sent invitations to participate in an online survey via email. Yoga characteristics, HRQOL, and other sociodemographics were collected. Analyses of data from 309 consenting responders evaluated associations between yoga practice characteristics (use of yoga tools, length of practice, location, method, etc.) and the 10-item PROMIS Global Health scale for both physical and mental health components.

Results

Multivariable regression models demonstrated higher mental health scores were associated with regular meditation practice, higher income, and the method of practicing in a community group class (versus one-on-one). Higher physical health scores were associated with length of lifetime practice, teacher status, Krishnamacharya yoga style, and practicing in a yoga school/studio (versus at home).

Conclusions

Meditation practice in yoga is positively associated with mental health. Length of lifetime yoga practice was significantly associated with better physical health, suggesting yoga has a potential cumulative benefit over time. Different locations and methods of practice may be associated with varying effects on health outcomes. Comparative cross-sectional and longitudinal studies on the variations in yoga practice are needed to further characterize health benefits of yoga.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5282804/

 

 

Improve Migraine Headaches with Mindfulness

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Improve Migraine Headaches with Mindfulness

 

By John M. de Castro, Ph.D.

 

“When we allow our minds, hearts, and bodies to be heard and felt through mindful attention, they will say back to us, “Thank you for listening,” not because we tried to fix anything but just because we paid attention with gentle, nonjudgmental awareness. This nurturing umbrella of awareness is the key. It is both a form of refuge and a means of really being able to take control of and managing our lives. It is a way we can cultivate and honor the wholeness of our being. It is how we heal.” – American Migraine Foundation

 

Migraine headaches are a torment far beyond the suffering of a common headache. It is an intense throbbing pain usually unilateral, focused on only one side of the head. They last from 4 hours to 3 days. They are actually a collection of neurological symptoms. Migraines often include: visual disturbances, nausea, vomiting, dizziness, extreme sensitivity to sound, light, touch and smell, and tingling or numbness in the extremities or face. Migraines are the 8th most disabling illness in the world. They disproportionately affect women with about 18% of American women and 6% of men suffering from migraine. In the U.S. they affect roughly 40 million men, women and children. While most sufferers experience attacks once or twice a month, 14 million people or about 4% have chronic daily headaches. Migraines are very disruptive to the sufferer’s personal and work lives as most people are unable to work or function normally when experiencing a migraine.

 

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

 

In today’s Research News article “Mindfulness and pharmacological prophylaxis after withdrawal from medication overuse in patients with Chronic Migraine: an effectiveness trial with a one-year follow-up.” See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5292107/

Grazzi and colleagues recruited patients who were diagnosed with chronic migraine headaches with accompanying overuse of medications. They were withdrawn from medications over a 45-day period. The patients then volunteered to participate in a research study and were assigned to receive and 8-week Mindfulness Based Stress Reduction (MBSR) program or prophylactic (preventive) migraine medication. They were measured before and after treatment and at 6-months and 12-months later for headache frequency, frequency of pain reliever use, headache impact, migraine disability, depression, and anxiety.

 

They found that both MBSR and prophylactic medication treatment produced clinically significant reductions in headache frequency, pain reliever use, headache impact, migraine disability, and depression. These benefits were maintained at 6-monmth and 1-year follow-ups. These are preliminary findings as there wasn’t a control group present. But, the findings are exciting and the effects large, suggesting that mindfulness training is as effective in treating migraine headaches as prophylactic medications. Since the MBSR training, unlike the drugs, has no known adverse effects, it would appear to be a preferred treatment for migraine headaches.

 

Some of the effects of mindfulness practices are to alter thought processes, changing what is thought about. In terms of pain, mindfulness training, by focusing attention on the present moment has been shown to reduce worry and catastrophizing. Pain is increased by worry about the pain and the expectation of greater pain in the future. So, reducing worry and catastrophizing can reduce headache pain. In addition, mindfulness improves self-efficacy, the belief that the individual can adapt to and handle headache pain. Mindfulness training also has been shown to alter not only what is thought, but also how thoughts are processed. Central to this cognitive change is mindfulness and acceptance. By mindfully viewing pain as a present moment experience it can be experienced just as it is and by accepting it, the individual stops fighting against the pain which can amplify the pain.

 

So, improve migraine headaches with mindfulness.

 

“Can you namaste your migraines away? A new, small study published in the journal Headache suggests that meditation may help relieve the intensity and duration of migraines.” – Mandy Oaklander

 

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

Grazzi, L., Sansone, E., Raggi, A., D’Amico, D., De Giorgio, A., Leonardi, M., … Andrasik, F. (2017). Mindfulness and pharmacological prophylaxis after withdrawal from medication overuse in patients with Chronic Migraine: an effectiveness trial with a one-year follow-up. The Journal of Headache and Pain, 18(1), 15. http://doi.org/10.1186/s10194-017-0728-z

 

Abstract

Background

Chronic Migraine (CM) is a disabling condition, worsened when associated with Medication Overuse (MO). Mindfulness is an emerging technique, effective in different pain conditions, but it has yet to be explored for CM-MO. We report the results of a study assessing a one-year course of patients’ status, with the hypothesis that the effectiveness of a mindfulness-based approach would be similar to that of conventional prophylactic treatments.

Methods

Patients with CM-MO (code 1.3 and 8.2 of the International Classification of Headache Disorders-3Beta) completed a withdrawal program in a day hospital setting. After withdrawal, patients were either treated with Prophylactic Medications (Med-Group), or participated in a Mindfulness-based Training (MT-Group). MT consisted of 6 weekly sessions of guided mindfulness, with patients invited to practice 7–10 min per day. Headache diaries, the headache impact test (HIT-6), the migraine disability assessment (MIDAS), state and trait anxiety (STAI Y1-Y2), and the Beck Depression Inventory (BDI) were administered before withdrawal and at each follow-up (3, 6, 12 after withdrawal) to patients from both groups. Outcome variables were analyzed in separate two-way mixed ANOVAs (Group: Mindfulness vs. Pharmacology x Time: Baseline, 3-, 6-, vs. 12-month follow-up).

Results

A total of 44 patients participated in the study, with the average age being 44.5, average headache frequency/month was 20.5, and average monthly medication intake was 18.4 pills. Data revealed a similar improvement over time in both groups for Headache Frequency (approximately 6–8 days reduction), use of Medication (approximately 7 intakes reduction), MIDAS, HIT-6 (but only for the MED-Group), and BDI; no changes on state and trait anxiety were found. Both groups revealed significant and equivalent improvement with respect to what has become a classical endpoint in this area of research, i.e. 50% or more reduction of headaches compared to baseline, and the majority of patients in each condition no longer satisfied current criteria for CM.

Conclusions

Taken as a whole, our results suggest that the longitudinal course of patients in the MT-Group, that were not prescribed medical prophylaxis, was substantially similar to that of patients who were administered medical prophylaxis.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5292107/

 

 

Help Improve Psychological Problems Associated with Psoriasis with Mindfulness

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Help Improve Psychological Problems Associated with Psoriasis with Mindfulness

 

By John M. de Castro, Ph.D.

 

“There’s evidence that being mindful slows down the body’s inflammatory response and perhaps this is why it can be beneficial in psoriasis.” – Jo Jenkins

 

Psoriasis is a chronic skin condition where cells build up on the skin surface. This produces raised patches of skin with silver scales. It is a widespread disorder affecting about 3% of the world’s population and about 2 percent of the U.S. population. Psoriasis causes itchiness and irritation and may be painful. In severe cases, it can spread over large areas of the body. It increases the risk of other disorders such as psoriatic arthritis, diabetes, cardiovascular and kidney disease, and other autoimmune diseases. Psoriasis is an autoimmune disorder where the body’s immune system overreacts and attacks the body’s own tissue, in the case of psoriasis, it’s the skin.

 

Due to the negative self-image that skin diseases like psoriasis can produce, it often results in psychological problems, including anxiety, depression, social isolation, and negative ways of viewing the self, known as maladaptive schemas. These can become severe especially depression and possible suicide. It obviously markedly reduces the patient’s quality of life. There is no cure for psoriasis, but treatment can ease symptoms. But, there has not yet been developed an effective therapy targeted at the psychological symptoms of psoriasis patients. One potential treatment is to engage in therapy to change these schemas. Another potential approach is mindfulness training. It is potentially an effective treatment as psoriasis is an autoimmune disorder and mindfulness has been shown to improve the immune system and reduce the inflammatory response.

 

In today’s Research News article “Effects of the Schema Therapy and Mindfulness on the Maladaptive Schemas Hold by the Psoriasis Patients with the Psychopathology Symptoms.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5309440/

Gojani and colleagues compare mindfulness training with therapy for maladaptive schemas with no treatment for patients suffering with psoriasis. They recruited a convenience sample of psoriasis patients and assigned them to one of three groups; mindfulness training, schema therapy, or no treatment. Mindfulness training was based upon Mindfulness-based Cognitive Therapy (MBCT). Treatment occurred for 8 weeks with one 90-minute session per week and assigned homework. Before and again after treatment they measured physical health, anxiety, depression, social function, and schemas.

 

They found that both treatments resulted in large and significant improvements in general health, anxiety, depression, and social function. In addition, both groups significantly reduced maladaptive schemas, including the defeated schema, dependence/incompetence schema, devotion schema; stubbornly criteria schema, merit schema, restraint/inadequate self-discipline schema. Hence, both mindfulness training and schema therapy improved the psychological issues associated with psoriasis and improved general health. It may seem surprising that mindfulness training was as effective in reducing maladaptive schemas as a therapy directly targeting these schemas. But, the mindfulness training was based upon Mindfulness-based Cognitive Therapy (MBCT).which is targeted to change maladaptive thought processes. So, it would be attacking the underlying mental processes underlying maladaptive schemas. Mindfulness training also reduces rumination and worry which exacerbate the psychological symptoms. In addition, mindfulness training has been shown to reduce anxiety and depression, and improve social function.

 

These are encouraging results that could lead to a therapeutic program to effectively treat the difficult psychological issues that are produced by psoriasis. Of course, more extensive randomized controlled clinical trails are needed to unequivocally establish the effectiveness of mindfulness training for these issues. But, such a development could greatly reduce the suffering of these patients.

 

So, help improve psychological problems associated with psoriasis with mindfulness.

 

“mindfulness meditation makes psoriasis treatment work better and more quickly.” Allie Toren

 

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

Gojani, P. J., Masjedi, M., Khaleghipour, S., & Behzadi, E. (2017). Effects of the Schema Therapy and Mindfulness on the Maladaptive Schemas Hold by the Psoriasis Patients with the Psychopathology Symptoms. Advanced Biomedical Research, 6, 4. http://doi.org/10.4103/2277-9175.190988

 

Abstract

Background:

This study aimed to compare the effects of the schema along with mindfulness-based therapies in the psoriasis patients.

Materials and Methods:

This semi-experimental study with post- and pre-tests was conducted on the psoriasis patients in the Dermatology Clinic of the Isfahan Alzahra Hospital, Iran using the convenience sampling in 2014. The patients had a low general health score. The experimental groups included two treatment groups of schema-based (n = 8) and mindfulness (n = 8). Both groups received eight 90-min sessions therapy once a week; they were compared with 8 patients in the control group. To evaluate the psoriasis patients’ maladaptive schema, Young schema questionnaire was used. Data were analyzed through the covariance analysis test.

Results:

There was a significant difference between the schema-based therapy and mindfulness groups with the control group. There was also a significant difference between the schema-based therapy groups consisting of the defeated schema, dependence/incompetence schema, devotion schema, stubbornly criteria schema, merit schema, restraint/inadequate self-discipline schema, and the control group. Moreover, a significant difference existed between the maladaptive schema of mindfulness therapy group and the controls. There was a significant difference concerning the improvement of the psychopathologic symptoms between the mindfulness therapy group and the control group.

Conclusions:

This study showed similar effects of both the schema and mindfulness-based therapies on the maladaptive schemas in improving the psoriasis patients with the psychopathologic symptoms.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5309440/

 

Promote Healthy Aging with Mindfulness

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Promote Healthy Aging with Mindfulness

 

By John M. de Castro, Ph.D.

 

“the Buddha – surely the archetypal meditator – is reputed to have lived to 80, which must have been an exceptionally ripe old age in 5th century BCE India. And according to Buddhist scriptures, even after 80 years in this realm of existence, in the end it wasn’t old age that finished him off but food poisoning.” – James Kingsland

 

Human life is one of constant change. We revel in our increases in physical and mental capacities during development, but regret their decline during aging. The aging process involves a systematic progressive decline in every system in the body, the brain included. This includes our mental abilities which decline with age including impairments in memory, attention, and problem solving ability. It is inevitable and cannot be avoided. Using modern neuroimaging techniques, scientists have been able to view the changes that occur in the nervous system with aging. In addition, they have been able to investigate various techniques that might slow the process of neurodegeneration that accompanies normal aging. They’ve found that mindfulness practices reduce the deterioration of the brain that occurs with aging restraining the loss of neural tissue. Indeed, the brains of practitioners of meditation and yoga have been found to degenerate less with aging than non-practitioners.

 

Mindfulness also appears to be effective for an array of physical and psychological issues. It appears to strengthen the immune system and reduce inflammation. It has also been shown to be beneficial in slowing or delaying physical and mental decline with aging. and improve cognitive processes. Since the global population of the elderly is increasing at unprecedented rates, it is imperative to investigate methods to slow physical and mental aging and mitigate its effects. In today’s Research News article “Mindfulness Training for Healthy Aging: Impact on Attention, Well-Being, and Inflammation.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5289973/

Fountain-Zaragoza and Prakash review and summarize the published research literature of the effects of mindfulness training on attention, wellbeing, and the inflammatory response in the elderly.

 

They report that the research builds a strong case that mindfulness training reduces the loss of attentional abilities with aging. Mindfulness training was also reported to prevent or lessen age related deterioration of the nervous system which help to maintain cognitive abilities with aging. The benefits of mindfulness training, however, go beyond the cognitive sphere to emotions. The literature is clear that mindfulness training reduces emotional distress and improves emotion regulation, results in increased social support, and promotes psychological wellbeing in the elderly. In addition, the published research indicates that mindfulness training reduces the inflammatory response, a key component of chronic disease. This suggests that mindfulness training also improves physical health and wellbeing. So, the literature indicates that mindfulness training in the elderly supports healthy aging and prevents or reduces the cognitive, emotional, psychological and physical declines that occur with aging and does so by reducing the deterioration of the brain that accompanies aging.

 

It is remarkable that something as simple as mindfulness training could have such widespread and profound benefits supporting healthy aging. Based upon this research it would appear reasonable to suggest that mindfulness training be highly encouraged for the aging population and perhaps included in standard treatment programs for the elderly. Personal care and nursing homes might be well served to include mindfulness training in their services.

 

So, promote healthy aging with mindfulness.

 

“While we might expect our bodies and brains to follow a shared trajectory of development and degeneration over time, by actively practicing strategies such as meditation, we might actually preserve and protect our physical body and brain structure to extend our golden years and shine even more brightly in old age.” – Sonima.com

 

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

Fountain-Zaragoza, S., & Prakash, R. S. (2017). Mindfulness Training for Healthy Aging: Impact on Attention, Well-Being, and Inflammation. Frontiers in Aging Neuroscience, 9, 11. http://doi.org/10.3389/fnagi.2017.00011

 

Abstract

The growing interest in mindfulness interventions for use in aging samples has been met with promising evidence of cognitive, emotional, and physiological benefits. The purpose of this review is to provide an overview of the impact of mindfulness training on three areas of functioning in older adults: behavioral and neural correlates of attentional performance, psychological well-being, and systemic inflammation. We have previously proposed that mindfulness training is uniquely suited as a rehabilitative tool for conferring both cognitive and emotional benefits for older adults. Specifically, mindfulness training’s promotion of focused attention may mitigate the decline of attentional control abilities across late development and allow older adults to capitalize on their preserved emotion regulation abilities. Existing evidence points to some improvements in facets of attentional control in older adults, although some studies have shown no benefits in performance. Further, there is evidence of enhancements in both psychological and physical aspects of well-being, and accompanying improvements in systemic inflammation, following mindfulness training. The scientific investigation of mindfulness training is still relatively nascent, with only a limited number of studies, particularly randomized controlled trials utilizing active comparison conditions. It will be important for future research to incorporate placebo-controlled comparison groups to clearly establish the causal role of mindfulness practices in promoting holistic health in older adults.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5289973/

 

Reduce Adolescent Risk Taking with Mindful Parenting

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Reduce Adolescent Risk Taking with Mindful Parenting

 

By John M. de Castro, Ph.D.

 

“To bring mindful attention and awareness into your interactions with your child really seems to set the stage for you to be a good parent.” – Justin Parent

 

Raising children, parenting, is very rewarding. But, it can also be challenging, especially with adolescents. Teens 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 parent be able to deal with stress, to regulate their own emotions, and to be sensitive and attentive to 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. And it improves the ability to maintain attention and focus in the face of high levels of distraction. Mindful parenting involves having emotional awareness of themselves but also having emotional awareness of 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.

 

It is not known how mindful parenting acts to improve adolescent behavior. But, it seems reasonable to postulate that mindful parenting alters parental emotional responses, particularly during parent-child conflict, and this affects the child’s behavior. In today’s Research News article “Mindful Parenting and Parents’ Emotion Expression: Effects on Adolescent Risk Behaviors.” See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4827929/

Tupyn and Chaplin recruited adolescents, aged 12-14 years, and their primary caregiver. Both parents and adolescents completed a family issues questionnaire, including points of conflict, and were assessed for cognitive and emotional functioning, psychological symptoms, and alcohol and substance use as well as breath and urine drug screens. Parents were measured for mindful parenting. Adolescents were assessed for risk behaviors, including substance abuse and sexual risk taking. They then completed a parent-adolescent interaction task in which they discussed the topic which they both identified as the most contentious occurring over the last month. During the discussion, parents were videoed and their emotional expressions rated.

 

They found that higher levels of mindful parenting were associated with lower levels of drug use and sexual engagement. They also found that higher levels of mindful parenting was associated with less parental negative emotion expression in the conflict interaction. In addition, they found that mindful parenting was associated with lower adolescent drug use directly and indirectly by decreasing negative emotion expression in the conflict interaction. Hence, mindful parenting appears to be helpful in lessening the likelihood that adolescents will engage in risky behaviors.

 

These are interesting results and suggest that mindful parenting helps the parent deal with conflict with their adolescents more adaptively and with fewer negative emotions expressed. This, in turn, is associated with lower adolescent drug use. There are three key factors to mindful parenting, noticing feelings when in conflict with the child, learning to pause before responding in anger, and listening carefully to a child’s viewpoint even when disagreeing with it. The mindful parent’s ability to notice feelings when in conflict appears to contribute to its association with lower drug use, producing an indirect effect. It is possible that the ability to delay responding and listen carefully may be responsible for the obtained direct effect of mindful parenting on risky behavior. Regardless of the explanation, the result suggest that mindful parents have adolescents who have fewer risk behaviors.

 

So, reduce adolescent risk taking with mindful parenting.

 

“encouraging more mindful, responsive parenting—and less harsh punishments or yelling—may indirectly help kids to avoid some of the risks of adolescence, such as depression, anxiety, acting out, and drug use. “ – Jill Suttie

 

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

Turpyn, C. C., & Chaplin, T. M. (2016). Mindful Parenting and Parents’ Emotion Expression: Effects on Adolescent Risk Behaviors. Mindfulness, 7(1), 246–254. http://doi.org/10.1007/s12671-015-0440-5

 

Abstract

Mindful parenting is associated with greater adjustment and fewer behavior problems in children and adolescents. However, the mechanisms by which mindful parenting functions to mitigate risk in adolescence is not well understood. This study investigated parent emotional expression as a potential mechanism in the relationship between low mindful parenting and adolescent risk behaviors. A sample of 157 12-14 year old adolescents (49% female) and their primary caregivers (99% female) participated in an emotionally-arousing conflict interaction. Parents reported on their mindful parenting practices, and parents’ emotion expressions during the conflict interaction were coded including negative emotion, positive emotion, and shared parent-youth positive emotion. Adolescent substance use and sex behaviors were assessed through self-report, interview, and physical toxicology screens. Results indicated that mindful parenting was associated with less parental negative emotion and greater shared positive emotion during the parent-adolescent conflict. Further, results revealed a significant indirect effect of mindful parenting on youth’s substance use through shared parent-adolescent positive emotion. Findings highlight the relevance of emotional functioning in the context of stressful parenting situations in mindful parenting.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4827929/

 

 

Improve Elderly Blood Pressure and Waist Circumference with Tai Chi

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Improve Elderly Blood Pressure and Waist Circumference with Tai Chi

 

By John M. de Castro, Ph.D.

 

“For those with limited space, tai chi may be an easier and more convenient than brisk walking as an anti-aging choice. Previous studies have shown tai chi also improves balance and may help boost brain functioning.” – Shinn-Zong Lin

 

Metabolic Syndrome is a major risk factor for cardiovascular disease and diabetes. It generally results from overweight and abdominal obesity and includes high blood pressure, insulin resistance and elevation of plasma cholesterol and triglycerides. It is an important risk factor as it increases the risk of developing type-2 diabetes five-fold and heart attack or stroke three-fold. Metabolic Syndrome incidence has been rising rapidly and it currently affects 34% of U.S. adults. Needless to say, this is a major health problem. The good news is that timely treatment can prevent or reverse the risk. The simplest treatment is simply exercise and weight loss.

 

The incidence of metabolic syndrome is much higher in the elderly with 50% of people over 60 years of age suffering from metabolic syndrome. Exercise that is appropriate for younger individuals is often not appropriate for the elderly. Tai Chi is a mindfulness practice and gentle exercise that has been found to be safe and effective for the elderly. Hence, it would seem reasonable to test the effectiveness of Tai Chi for metabolic syndrome in the elderly.

 

In today’s Research News article “The effects of Tai Chi on waist circumference and blood pressure in the elderly.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5300833/

Lee tested the effect of Tai Chi on the blood pressure and waist circumference of the elderly. She recruited sedentary individuals over 65 years of age and randomly assigned them to groups that practiced Tai Chi or a control group that practiced solely the warm up and cool down portions of the program. Tai Chi was practiced for 60 minutes, 5 times per week for 6 weeks. The participants were measured for blood pressure and waist circumference before and after the 6-week practice period.

 

Lee found that practicing Tai Chi produced a significant reduction in both systolic and diastolic blood pressure and waist circumference in the elderly participants. There were no recorded injuries or adverse effects from the practice. Since metabolic syndrome is associated with excess body fat and high blood pressure, these results suggest that Tai Chi practice may be a safe and effective treatment to reduce the risk of metabolic syndrome in the elderly. Tai Chi has also been shown to improve the elderly mentally and physically including the risk of falls. So, it would seem reasonable to encourage the participation of the elderly in Tai Chi practice for their health and wellbeing.

 

So, improve elderly blood pressure and waist circumference with Tai Chi.

 

“Tai chi is often described as “meditation in motion,” but it might well be called “medication in motion.” There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems. And you can get started even if you aren’t in top shape or the best of health.” – Harvard Women’s Health Watch

 

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

Lee, Y. M. (2017). The effects of Tai Chi on waist circumference and blood pressure in the elderly. Journal of Physical Therapy Science, 29(1), 172–175. http://doi.org/10.1589/jpts.29.172

 

Abstract

[Purpose] The purpose of this study was to investigate the effects of Tai Chi on waist circumference and blood pressure in the elderly. The present study used a nonequivalent control group pretest-posttest design. [Subjects and Methods] Sixty-eight elderly individuals residing in J city were divided into 2 groups: 34 in the experimental group, who received Tai Chi training for 6 weeks, and 34 in the control group, who did not receive Tai Chi training. Simplified Yang style 24-form Tai Chi was used as the intervention, which was conducted for 60 minutes per session, 5 sessions per week, for a total of 6 weeks. In each session, subjects in the experimental group conducted 10 minutes of warm-up exercises, 45 minutes of Tai Chi, and 5 minutes of cool-down exercises. Waist circumference and blood pressure were measured before and after the 6-week intervention. [Results] Waist circumference and blood pressure decreased significantly after the 6-week intervention in the experimental group compared with the control group. [Conclusion] Tai Chi can be used as an effective intervention to improve waist circumference and blood pressure in the elderly.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5300833/

 

Reduce Obsessions with Mindfulness

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Reduce Obsessions with Mindfulness

 

By John M. de Castro, Ph.D.

 

“mindfulness may be very beneficial for those of us who struggle with obsessive impulses, not just because it makes us more aware of them, but also because it enables our brains to deal with them better, in the same way that exercising makes our muscles stronger and more able to deal with stresses and strains.” – Mindfulness Project

 

Obsessive-Compulsive Disorder (OCD) sufferer have repetitive anxiety producing intrusive thoughts (obsessions) that result in repetitive behaviors to reduce the anxiety (compulsions). In a typical example of OCD, the individual is concerned about germs and is unable to control the anxiety that these thoughts produce. Their solution is to engage in ritualized behaviors, such as repetitive cleaning or hand washing that for a short time relieves the anxiety. The obsessions and compulsions can become so frequent that they become a dominant theme in their lives. Hence OCD drastically reduces the quality of life and happiness of the sufferer and those around them. At any point in time about 1% of the U.S. population suffers from OCD and about 2% of the population, 3.3 million people, are affected at some time in their life. Hence, the problem is widespread and there is a need for effective treatments.

 

OCD is often treated with drugs, but these are not always effective and relapse is common. In addition, the drugs can produce significant side effects. Cognitive Behavioral Therapy (CBT) has been shown to be effective in overcoming the symptoms of OCD. However, in many cases obsessions occur without overt compulsive behaviors and it is not known if CBT is effective for this subgroup. Mindfulness training has also been shown to be effective in treating OCD. So, the combination of Cognitive Behavioral Therapy (CBT) with mindfulness training Mindfulness-Based Cognitive Therapy (MBCT) may be especially effective.

 

In today’s Research News article “Efficacy of mindfulness-integrated cognitive behavior therapy in patients with predominant obsessions.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5270259/

Kumar and colleagues examined the effectiveness of combined mindfulness training and CBT on patients suffering from OCD with obsessive thoughts only. They recruited OCD patients diagnosed with obsessions only and treated them with Mindfulness-Based Cognitive Therapy (MBCT) tailored specifically for obsessions. It was delivered in 12-16 weeks of once a week, 90-minute sessions. The participants were also assigned homework. They were measured before treatment, mid-treatment, after treatment, and at 3-month follow-up on measures of obsessions, obsessive-compulsive severity, insight, global severity of illness, depression, anxiety, socio-occupational functioning, and quality of life.

 

They found that at the completion of treatment and at the 3-month follow-up there were significant reductions in obsessions, severity of illness, disability, depression, and anxiety and a significant improvement in the quality of life. Two thirds of the patients achieved clinical remissions. Hence, the MBCT treatment effectively improved the symptoms of OCD sufferers with only obsessions to a clinically significant extent. This was, however, an open label trial without a control group. As such, the conclusions must be tempered with the understanding that a number of alternative interpretations, including placebo effects, attentional effects, experimenter bias, etc. are also viable explanations.

 

Cognitive Behavioral Therapy (CBT) is targeted at altering aberrant thought processes which is the nature of obsessions. So, its effectiveness would seem predictable. By including mindfulness training, however, the effectiveness may be potentiated by adding increased non-judgmental awareness of the present moment. So, the patients are more aware of their thoughts and feelings in real time and also recognize the defective thought processes leading to them. This makes them better able to counteract and overcome obsessions.

 

So, reduce obsessions with mindfulness.

 

“Obsessive thinking is a tenacious addiction, a way of running from our restlessness and fears. Yet, like all false refuges, it responds to mindful awareness—to an interested and caring attention. We can listen to the energies behind our obsessive thinking, respond to what needs attention, and spend less and less time removed from the presence that nurtures our lives.” – Tara Brach

 

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

Kumar, A., Sharma, M. P., Narayanaswamy, J. C., Kandavel, T., & Janardhan Reddy, Y. C. (2016). Efficacy of mindfulness-integrated cognitive behavior therapy in patients with predominant obsessions. Indian Journal of Psychiatry, 58(4), 366–371. http://doi.org/10.4103/0019-5545.196723

 

Abstract

Background:

Cognitive behavior therapy (CBT) involving exposure and response prevention is the gold standard psychotherapeutic intervention for obsessive-compulsive disorder (OCD). However, applying traditional CBT techniques to treat patients with predominant obsessions (POs) without covert compulsions is fraught with problems because of inaccessibility of mental compulsions. In this context, we examined the efficacy of mindfulness-integrated CBT (MICBT) in patients with POs without prominent overt compulsions.

Materials and Methods:

Twenty-seven patients with Diagnostic and Statistical Manual of Mental Disorders, Fourth Edition diagnosis of OCD were recruited from the specialty OCD clinic and the behavior therapy services of a tertiary care psychiatric hospital over 14 months. Patients had few or no overt compulsions and were free of medication or on a stable medication regimen for at least 2 months prior to baseline assessment. All patients received 12–16 sessions of MICBT on an outpatient basis. An independent rater (psychiatrist) administered the Yale–Brown Obsessive-Compulsive Scale (YBOCS) and the Clinical Global Impression Scale at baseline, mid- and post-treatment, and at 3-month follow-up.

Results:

Of the 27 patients, 18 (67%) achieved remission (55% reduction in the YBOCS severity score) at 3-month follow-up. The average mean percentage reduction of obsessive severity at postintervention and 3-month follow-up was 56 (standard deviation [SD] = 23) and 63 (SD = 21), respectively.

Conclusions:

Our study demonstrates that MICBT is efficacious in treating patients with POs without prominent overt compulsions. The results of this open-label study are encouraging and suggest that a larger randomized controlled trial examining the effects of MICBT may now be warranted.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5270259/

 

Improve Psychological Well-Being in Gay Men with Spirituality

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Improve Psychological Well-Being in Gay Men with Spirituality

 

By John M. de Castro, Ph.D.

 

“spirituality can offer a vision of hope and meaning in a world that sometimes appears to be a hopeless miasma of pain and suffering. At its best, spirituality bestows vision and love of life. It widens our perspective. It sensitizes us to beauty and vitality–the very things at which gay men excel.” – Toby Johnson
Psychological well-being is sometimes thought of as a lack of mental illness. But, it is more than just a lack of something. It is a positive set of characteristics that lead to happy, well-adjusted life. These include the ability to be aware of and accept one’s strengths and weaknesses, to have goals that give meaning to life, to truly believe that your potential capabilities are going to be realized, to have close and valuable relations with others, the ability to effectively manage life issues especially daily issues, and the ability to follow personal principles even when opposed to society. These are also all characteristics that the great psychologist Abraham Maslow labelled self-actualization.

 

These are lofty goals that only few truly accomplish completely. But, we can strive to improve at each. Religion and spirituality encourage such personal growth. Indeed, spirituality appears to be associated with more positive attitudes toward physical and psychological difficulties and improved overall psychological well-being. For gay men, there can be a conflict between their religion and their sexual identity as “many religious/spiritual institutions continue to hold conservative and/or hostile attitudes toward same-sex behaviors.” As a result, the relationship between religion/spirituality and psychological well-being can be complicated for gay men.

 

In today’s Research News article “Psychological well-being among religious and spiritual-identified young gay and bisexual men.” See summary below or view the full text of the study at:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5289650/

Meanley and colleagues study the relationship of religion and spirituality to psychological well-being in gay men. They recruited male gay men and transsexuals between the ages of 18 to 29 years to complete an on-line survey containing measures of religious commitment, participation, and coping, self-esteem, life purpose, internalize homophobia, and community stigma. Interestingly, 80% of the sample identified as religious and or spiritual.

 

As evidence that religion and spirituality can produce a conflict with sexual identity they found that participants who identified as religious/spiritual had significantly high internalized homophobia. Importantly, they also found that religiosity was associated with higher community stigma and internalized homophobia and lower purpose in life and self-esteem. But, on the other hand, spirituality was associated with higher purpose in life and self-esteem.

 

These results are interesting and suggest that for young gay men, adherence and commitment to a religion is associated with poorer psychological well-being while spirituality is associated with better psychological well-being. This makes sense as many traditional religions have teachings contrary to same sex sexual behaviors. But, the spiritual domain does not contain any particular dogma. By adhering to spirituality as opposed to religion gay men can bypass the conflict and reap the benefits of spirituality for psychological well-being.

 

So, improve psychological well-being in gay men with spirituality.

 

“many homosexuals naturally embody the traits of sensitivity and gentleness that religion is intended to teach. Gay men are often saints and moral exemplars. In spite of the contrary examples that can be offered, there is a goodness and virtue that runs through gay men’s lives, and a demonstration of real spirituality in how many of us resolve the problem of making sense of religion in the modern world.” – Toby Johnson

 

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

Meanley, S., Pingel, E. S., & Bauermeister, J. A. (2016). Psychological well-being among religious and spiritual-identified young gay and bisexual men. Sexuality Research & Social Policy : Journal of NSRC : SR & SP, 13(1), 35–45. http://doi.org/10.1007/s13178-015-0199-4

 

Abstract

Religiosity and spirituality are often integral facets of human development. Young gay and bisexual men (YGBM), however, may find themselves at odds when attempting to reconcile potentially conflicting identities like religion and their sexual orientation. We sought to explore how different components of religiosity (participation, commitment, spiritual coping) are linked to different markers of psychological well-being (life purpose, self-esteem, and internalized homophobia). Using data collected in Metro Detroit (N = 351 ages 18–29 years; 47% African American, 29% Non-Latino White, 8% Latino, 16% Other Race), we examined how components of religiosity/spirituality were associated with psychological well-being among religious/spiritual-identified participants. An overwhelming majority (79.5%) identified as religious/spiritual, with most YGBM (91.0%) reporting spirituality as a coping source. Over three quarters of our religious/spiritual sample (77.7%) reported attending a religious service in the past year. Religious participation and commitment were negatively associated with psychological well-being. Conversely, spiritual coping was positively associated with YGBM’s psychological well-being. Programs assisting YGBM navigate multiple/conflicting identities through sexuality-affirming resources may aid improve of their psychological well-being. We discuss the public health potential of increasing sensitivity to the religious/spiritual needs of YGBM across social service organizations.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5289650/

Strengthen the Brain to Prevent Aging Cognitive Decline with Tai Chi

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Strengthen the Brain to Prevent Aging Cognitive Decline with Tai Chi

 

By John M. de Castro, Ph.D.

 

“Another great benefit of Tai Chi is that it’s accessible to people of all ages and fitness abilities. It’s the focus on the subtle movements that exercise the brain and boost cognitive abilities.” – Karl Romain

 

Human life is one of constant change. We revel in our increases in physical and mental capacities during development, but regret their decreases during aging. The aging process involves a systematic progressive decline in every system in the body, the brain included. This includes our mental abilities which decline with age including impairments in memory, attention, and problem solving ability. It is inevitable and cannot be avoided. Using modern neuroimaging techniques, scientists have been able to view the changes that occur in the nervous system with aging. In addition, they have been able to investigate various techniques that might slow the process of neurodegeneration that accompanies normal aging. They’ve found that mindfulness practices reduce the deterioration of the brain that occurs with aging restraining the loss of neural tissue. Indeed, the brains of practitioners of meditation and yoga have been found to degenerate less with aging than non-practitioners.

 

Hence, there is some hope for age related cognitive decline, as there is evidence that it can be slowed. There are some indications that physical and mental exercise can reduce the rate of cognitive decline and lower the chances of dementia. For example, contemplative practices such as meditation, yoga, and Tai Chi and Qigong have all been shown to be beneficial in slowing or delaying physical and mental decline with aging. Mindfulness practices have been shown to improve cognitive processes while gentle mindful exercises such as Tai Chi and Qigong have been shown to slow age related cognitive decline. Although the mindful movement practice of Tai Chi has been shown to slow cognitive decline, it is not known what neural systems are involved.

 

In today’s Research News article “Tai Chi Chuan and Baduanjin practice modulates functional connectivity of the cognitive control network in older adults.” See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5294576/

Tao and colleagues study the effects of the mindful movement practices of Tai Chi and Baduanjin, a simplified version of Tai Chi, on neural systems and cognitive processes. They recruited older adults (50-70 years of age) and assigned them to 12 weeks of Tai Chi practice, Baduanjin practice, or health education. Before and after training, they were subjected to functional Magnetic Resonance Imaging (f-MRI) scanning of their brains and were measured for mental control.

 

They found that after the practice period, both the Tai Chi and Baduanjin practice groups had significantly superior mental control than the control group. Thus, the mindful movement groups were better able to comprehend and maintain task demands over a period of time. In addition, they found that Tai Chi group showed a significant decrease in functional connectivity between the dorsolateral prefrontal cortex and the left superior frontal gyrus and anterior cingulate cortex; and the Baduanjin group showed a significant decrease in functional connectivity between the dorsolateral prefrontal cortex and the left putamen and insula. Hence, the mindful movement practices altered the brain in the areas responsible for high level cognitive processes while improving cognitive control. The association between the neural and mental changes was reflected in the fact that the greater the change in functional connectivity between the dorsolateral prefrontal cortex and the putamen, the greater the change in mental control.

 

These results are interesting and in line with prior findings that mindfulness practices alter the nervous system in regions responsible for higher mental processes. They demonstrate that mindful movement practices also do this and at the same time improve the individual’s ability to comprehend and maintain task demands over a period of time, mental control. These practices produce these changes in older individuals. This suggests that Tai Chi may be an effective practice to restrain cognitive decline in aging individual.

 

So, strengthen the brain to prevent aging cognitive decline with Tai Chi.

 

“elderly people practising Tai Chi – an ancient Chinese form of slow, meditative exercise – just three times a week can boost brain volume and improve memory and thinking.” – The Telegraph

 

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

Tao, J., Chen, X., Egorova, N., Liu, J., Xue, X., Wang, Q., … Kong, J. (2017). Tai Chi Chuan and Baduanjin practice modulates functional connectivity of the cognitive control network in older adults. Scientific Reports, 7, 41581. http://doi.org/10.1038/srep41581

 

Abstract

Cognitive impairment is one of the most common problem saffecting older adults. In this study, we investigated whether Tai Chi Chuan and Baduanjin practice can modulate mental control functionand the resting state functional connectivity (rsFC) of the cognitive control network in older adults. Participants in the two exercise groups practiced either Tai Chi Chuan or Baduanjin for 12 weeks, and those in the control group received basic health education. Memory tests and fMRI scans were conducted at baseline and at the end of the study. Seed-based (bilateral dorsolateral prefrontal cortex, DLPFC) rsFC analysis was performed. We found that compared to the controls, 1) both Tai Chi Chuan and Baduanjin groups demonstrated significant improvements in mental control function; 2) the Tai Chi Chuan group showed a significant decrease in rsFC between the DLPFC and the left superior frontal gyrus (SFG) and anterior cingulate cortex; and 3) the Baduanjin group showed a significant decrease in rsFC between the DLPFC and the left putamen and insula. Mental control improvement was negatively associated with rsFC DLPFC-putamen changes across all subjects. These findings demonstrate the potential of Tai Chi Chuan and Baduanjin exercises in preventing cognitive decline.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5294576/