Age Healthily – Yoga for Arthritis

Yoga arthritis

Arthritis is a chronic disease that most commonly affects the joints. Depending on the type of arthritis symptoms may include pain, stiffness, swelling, redness, and decreased range of motion. It affects an estimated 52.5 million adults in the United States. It is associated with aging as arthritis occurs in only 7% of adults ages 18–44, while 30% adults ages 45–64 are affected, and 50% of adults ages 65 or older. Due to complications associated with arthritis, the lifespan for people with RA may be shortened by 10 years.

The pain, stiffness, and lack of mobility associate with arthritis produce fatigue and markedly reduce the quality of life of the sufferers. It can have very negative psychological effects diminishing the individual’s self-image and may lead to depression, isolation, and withdrawal from friends and social activities. It even affects the individual’s physical appearance. As the quality of life deteriorates the individual can feel a loss of control and become anxious about the future. Stress can build and influence the individual’s attitude toward life and can lead to frustration, anger, and hopelessness.

Arthritis reduces the individual’s ability to function at work and may require modifications of work activities. This can lead to financial difficulties. The normal chores at home may take much longer to accomplish and the individual may need the help of a relative or caregiver. Hence, it can produce stress on the entire family system.

It is obvious that there is a need for a safe and effective treatment to help the suffer cope with the disease and its consequences. Increasing exercise has been shown to increase flexibility and mobility but many form of exercise are difficult for the arthritis sufferer to engage in and many drop out. Recently, yoga practice has been adapted for the treatment of arthritis sufferers.

In today’s Research News article “Yoga in Sedentary Adults with Arthritis: Effects of a Randomized Controlled Pragmatic Trial”

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http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4490021/

Moonaz and colleagues tested 8-weeks of yoga practice for the treatment of rheumatoid and osteoarthritis. They found that yoga improved physical activity and physical and psychological health, and the quality of life of the arthritis sufferers. Yoga increased walking capacity, flexibility, pain, general health, vitality and mental health including reduced depression and negative emotions. In addition the positive effects were still present 9 months later.

It appears that the positive effects of yoga on the psychological health of arthritis sufferers was due to the reduction in physical symptoms and their consequences. All of this, of course, increases perceived quality of life. In addition, participation rates for yoga were higher than those for other exercise programs. This suggests that yoga is not only safe and effective for the treatment of arthritis but it is also acceptable producing better adherence to the regimen.

In addition, yoga has been shown to help individual age healthily in other ways. It decreases cellular ageing

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http://contemplative-studies.org/wp/index.php/2015/07/17/aging-healthily-yoga-and-cellular-aging/

and protects the brain from age related degeneration

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http://contemplative-studies.org/wp/index.php/2015/07/17/age-healthily-protect-the-brain-with-yoga/

and decreases age related physical decline.

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http://contemplative-studies.org/wp/index.php/2015/07/17/age-healthily-yoga/

So, practice yoga to deal with arthritis and age healthily.

CMCS

 

Get the Brain to Reduce Anxiety with Meditation

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Anxiety is a very common emotional state. It is a state characterized by feelings of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome. For most people occasional anxiety is manageable. But for many it is chronic or extreme in magnitude and can have a major disruptive effect on their lives.

Anxiety disorders are the most common mental illness in the U.S. It is estimated that 40 million people or 18% of the population will experience impairment due to of an anxiety condition this year. Although treatable only about a third will receive treatment. About 5% of the U.S. population takes anti-anxiety prescription medications. But many self-medicate as alcohol and recreational drugs are frequently used to cope with anxiety. To make matters worse people who experience anxiety and stress have a very high propensity for drug abuse and addictions. In addition, anti-anxiety medications are frequently used, especially by young people, for recreational purposes

Hence, it is important to find an alternative to drugs for the treatment of anxiety. Contemplative practices would appear to be well suited for the role. Anxiety is a concern about a potential negative occurrence in the future. By training the individual to focus on the present moment contemplative practices can mitigate the importance of the future and thereby reduce anxiety. Indeed, contemplative practices have been found to be quite effective for treating anxiety (See previous post http://contemplative-studies.org/wp/index.php/2015/07/17/the-mindfulness-cure-for-social-anxiety/)

Contemplative practices are known to have profound effects on the structure and function of the nervous system. So, it would be expected that the anti-anxiety effects of meditation would have associated changes in the brain. In today’s Research News article “Neural correlates of mindfulness meditation-related anxiety relief”

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http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4040088/

Zeidan and colleagues found that mindfulness meditation reduced anxiety by activating a network of brain regions including anterior cingulate and prefrontal cortex and insula while reducing activity in the posterior cingulate cortex.

The anterior cingulate and prefrontal cortex and insula have been shown to be involved in emotion regulation. So, it is no surprise that they should be activated as meditation lowers anxiety. The posterior cingulate cortex is a part of what is called the default mode network that is involved in mind wandering and ruminative thinking. Again, it is no surprise that the area responsible for rumination and worry would have its activity decreased in concert with meditation induced reduction in anxiety. Both of these mechanisms would be expected to enhance self-awareness processes particularly of the present moment, increase emotion regulation and decrease rumination and thereby produce anxiety relief.

Hence, meditation would appear to be an ideal treatment for anxiety. It is safe and effective and appears to act by altering nervous system activity. Continued meditation practice has been shown to produce lasting changes in these areas. So, meditation would appear to not just be a quick fix but a lasting treatment for the scourge of anxiety.

So, change the brain with meditation and reduce anxiety.

CMCS

 

Be Mindful of the “Shoulds” and “Coulds”

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Humans torment themselves with “shoulds” and “coulds”. “Things should be this way.” “I could have made a different choice.” “He could have done this for her.” “She shouldn’t have said that.” “I should work harder.” My son should call home more often.” “I shouldn’t have done that.” “I should plan more for the future.” “I could go to church more often.” “I should be doing better,” etc. The list could go on endlessly.

All of these “shoulds” and “coulds” do nothing to change anything except for our happiness. They produce regrets, dismay, and dislike of ourselves and others. Since “should” and “could” imply that we are not acting or feeling as we might, it suggests that we are flawed. This then becomes the source for low self-esteem. Since “should” implies that others aren’t as good as we’d like or expect them to be, it suggests they are unworthy. This then becomes the source for gossip, putting others down, and dislike.

Every time that we say “should” or “could” it is a blatant admission that we’re unhappy with ourselves, things, or others as they are. We want them to be different. The discrepancy between what is and what we want it to be makes us unhappy with the way they are. This is the very essence of suffering. How can one be happy if thing are not right, if they “should” or “could” be different.

The secret to happiness is learning to accept things as they are. This doesn’t mean that we like or endorse what is, we simply accept it as reality. We can see all of the suffering and injustice in the world, not like it, and prefer that it wasn’t there, but recognizing that this is the way it is. This then suggests that the key to our happiness is learning to accept the world, ourselves, and others just as they are.

How can we do this? Mindfulness practice is a key to accepting things as they are. It helps us focus on the present moment. “Shoulds” and “coulds” revolve around the past. Being in the now there can be no “should” or “coulds”. There is only what is at the moment.

If we pay careful attention to the present moment we can begin to see that nothing is lacking. Everything that is needed right now is completely present. There is wonder and beauty in what is present in front of us. Happiness can become a simple constant state. It’s not an ecstasy or a high, but an enduring state of joy. If we can open our eyes without “should” or “could” it is more than possible, it is inevitable.

Unfortunately, there always seems to be this inner voice reminding us of what “should” or “could” be or have been. It is hard to be happy when we’re being constantly reminded by ourselves that things would be better if they were different. To find that happiness that is always there inside us, we need to quiet that voice or recognize that it is only a thought and let it go. This is where practice comes in. We must work at it. We have too long a history of busy minds and listening to the inner voice. It will take a while to learn a different way.

Stick with the practice. Be persistent. It will slowly begin to quite the mind. We will gradually learn to recognize that the inner voice is only a thought produced by a deluded mind and learn to ignore it, just let it pass through like a piece of dust in the wind. Remember, that if we’re willing to invest this time and effort we can indeed find the peace and happiness that is always present right here and right now.

So, practice and learn to find joy in things as they are.

CMCS – Center for Mindfulness and Contemplative Studies

Improve Physical Health with Yoga

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Yoga is an ancient practice. Its longevity would suggest that it has observable benefits for its practitioners. Although for years anecdotal evidence supported this notion, it has only recently been demonstrated with modern controlled research studies that yoga indeed is beneficial for health and well-being.

In a previous post, yoga practice was shown to reduce the symptoms of the Metabolic Syndrome a major risk factor for cardiovascular disease.

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http://contemplative-studies.org/wp/index.php/2015/07/17/heart-healthy-yoga/

In another previous post, it was demonstrated the yoga practice improves the immune system

http://contemplative-studies.org/wp/index.php/2015/07/17/healthy-balance-through-yoga/

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and in yet another post, yoga was shown to delay the decline in strength and flexibility on ageing individuals.

http://contemplative-studies.org/wp/index.php/2015/07/17/age-healthily-yoga/

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In today’s Research News article “Effects of a 12-Week Hatha Yoga Intervention on Cardiorespiratory Endurance, Muscular Strength and Endurance, and Flexibility in Hong Kong Chinese Adults: A Controlled Clinical Trial.”

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http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4475706/

Lau and colleagues demonstrate that yoga improves cardiorespiratory endurance, muscular strength and endurance, and flexibility in both male and female adults.

One of the keys to any program for physical health is its acceptability. There are a large number of different varieties of fitness programs all of which can improve health if practiced. But many are disliked by participants who discontinue participation or only sporadically engage in the program. Lau and colleagues found that that people like yoga practice and so stick with it. Participants attended 94% of the available classes and only 11% dropped out. A practice is only as good a people’s willingness to engage in it and yoga practice appears to pass this test, making it a very good choice for physical health.

The fact that yoga is often practiced in groups may account, in part, for its enjoyability and the high participation rates. The presence of others provides support and camaraderie. The participant discussions that can precede and follow the practice can be helpful in learning about the progressions and difficulties encountered by others, making one’s own difficulties seem more normal and acceptable and setting more realistic expectations for future progress.

It would be expected that yoga would improve muscular strength and flexibility. After all that is what it’s designed to do. But the improvement in cardiovascular endurance is an important bonus. Cardiovascular disease is the number one cause of death in the U.S. killing 800,000 people each year. The observed improvement in cardiorespiratory endurance along with the prior findings of effectiveness for metabolic syndrome, suggest that yoga could help prevent cardiovascular disease and increase longevity.

So, practice the enjoyable exercise of yoga and improve your health.

CMCS

 

Burnout Burnout with Mindfulness

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Stress is epidemic in the western workplace with almost two thirds of workers reporting high levels of stress at work. In high stress occupations burnout is all too prevalent. This is the fatigue, cynicism, and professional inefficacy that comes with work-related stress.

Healthcare is a high stress occupation. It is estimated that over 45% of healthcare workers experience burnout with emergency medicine at the top of the list, over half experiencing burnout. With there being a shortage of doctors and nurses preventing existing healthcare workers from burning out is a priority.

How can burnout be prevented or mitigated? One potential treatment is mindfulness training. A study investigating mindfulness’ association with burnout in emergency room nurses is reported in today’s Research News article “Protective benefits of mindfulness in emergency room personnel. Journal of affective disorders”

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Westphal and colleagues report that indeed stress is prevalent in the ER. It is most frequently associated with interpersonal conflicts and large numbers of consecutive days working. But mindfulness appeared to help as high mindfulness was associated with lower levels of anxiety, depression, and burnout in the ER nurses.

Mindfulness may help in this high stress context by helping with the interpersonal conflicts that are reported to be at the root of their stress and burnout. Mindfulness has been shown to improve interpersonal relationships and social connectedness. This may be very helpful in dealing effectively with co-workers and thereby reducing stress and improving social resources for dealing with the stress.

Mindfulness has also been shown to reduce distress contagion. This occurs when one person observes another suffering a disease or injury and experiences in one’s physical body a similar or related distress. This is common in nurse–patient relationship particularly with empathetic nurses. In fact, this distress contagion is the physical equivalent to empathy. By reducing this distress contagion mindfulness may be reducing stress and burnout.

Mindfulness has also been shown to improve emotion regulation. Mindful people are better at recognizing their emotions and responding to them effectively. Mindful people experience emotions fully, but recognize them and don’t let them dictate what they do. This allows them to work effectively in an emotionally charged environment like the ER.

Finally, mindfulness is known to reduce the psychological and physical responses to stress. Being mindful doesn’t inoculate the individual from stress. Rather it blunts stress’ effects on them. This occurs on a physical level with lower stress hormone responses and lower sympathetic activation in response to stress. It also occurs on the psychological level with less anxiety and depression produced by the stress.

So, burnout burnout with mindfulness!

CMCS

What’s wrong with the Idea of an Afterlife

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I regard the brain as a computer which will stop working when its components fail. There is no heaven or afterlife for broken down computers; that is a fairy story for people afraid of the dark.” – Stephen Hawking
I am not interested in the afterlife. Religion is supposed to be about losing your ego, not preserving it eternally in optimum conditions.Karen Armstrong

The idea of an afterlife has been important throughout history and is a dominant theme is most religions. It is also a recurrent theme in literature and the media. The question of whether there is an afterlife has been discussed, argued, and preached about for centuries. Yet we do not have clearly verifiable empirical evidence to confirm or deny the concept. Some rely on scriptures as their evidence, but many are skeptical of writings dating from primitive times. So, the argument rages.

The biggest problem with the idea of an afterlife is the word itself (I prefer to use the word afterexistence). The idea of an afterlife can be interpreted, I believe correctly, as referring to what if anything transpires after life is over. The problem is that it can also be interpreted as a life that occurs following death. This is where the problem begins. People think of it as a life. This should be easily seen a patently incorrect. Life ceases at death. All of the physical processes that make up a living thing are either terminated or in the process of termination at the point of death. Death clearly means life is over. So the belief that there is life after death is completely contradictory to what actually happens in death.

Much of the argument follows from this misinterpretation. Atheists see that the physical processes cease and conclude, with impeccable logic, that there is no life after death. But, theists believe, and I emphasize the word believe, that the deity will somehow preserve us, pretty much as we are (“in his own image and likeness”) and bring us to a reward for our actions during life.

Maybe the problem with answering the question of an after existence comes from a reliance on logic, reason, and concepts that have their origin and existence in the physical realm. We’re in essence using the tools from the physical processes of the brain to try to reach a conclusion about whether there’s a non-physical reality. These processes were developed to understand and control the physical world. So, they would seem unsuited to exploring whether there’s something beyond the physical. Perhaps if we rely instead upon what we’re experiencing in the present moment, not what we think about it, but experience itself, we might be in a better position to explore the questions.

There is an important reframing of the question characterized by the quote “We are not human beings having a spiritual experience. We are spiritual beings having a human experience.” – Pierre Teilhard de Chardin. What this quote captures is a notion to turn existence as we see it inside out. Rather than see the physical world as true and wonder whether there’s something more, whether the spiritual is real or imagined, we can see the spiritual world as true and wonder whether there’s something more, whether the physical is real or imagined. If you take the later interpretation it radically changes how we view an after existence.
What prompts the strong human tendency to believe in an afterlife is the sense we have from our experience that there is something more. That sense comes from a clear experience we have that there is a presence, an awareness, an essence, a spirit that is aware of all that is going on but is not part of it. We can see the impermanence of all things physical. They rise up and they fall away. But this presence, this awareness is unchanging. It has been the same since birth to the present moment. What it is experiencing has changed and is impermanent, but what’s experiencing it has not.

If something is always the same even as the physical makeup of our bodies change from birth, to maturity, to old age, then it’s a simple extrapolation that that something should continue when the ultimate physical change, death, occurs. The presence, the awareness, the essence, the spirit persists. What that would be like is hard to imagine, an existence without input from the senses, without thought or memory, without concepts or language, without motivations or choices, without a self or personality. But, this is exactly the conclusion that this logic leads to.

Could there be a rebirth or what some people call a reincarnation. Why not? If the spirit, the awareness, the presence, can create a physical existence once, why not do it again? For that matter, why not thousands of times? We don’t have an answer to these questions. We can only judge its logical possibility if you assume that “We are spiritual beings having a human experience.”

All of this leads back to the problem with the idea of an afterlife; that there’s continuing physical existence after death. This seems, to put it mildly, unlikely. But, if we simply look at our experience, our awareness, we can come to a completely different way of looking at life and death. We can see that the one core real thing that escapes impermanence, the awareness, the presence, the essence, the spirit, the essence, that is always the same and never changing will not stop or change due to death, but will continue into an after existence.

I don’t believe in any particular definition of the afterlife, but I do believe we’re spiritual creatures and more than our biology and that energy cannot be destroyed, but can change. I don’t know what the afterlife is going to be, but I’m not afraid of it.” –Alan Ball
CMCS – Center for Mindfulness and Contemplative Studies

Building a Better Adult with Elementary School Mindfulness Training

“Educating the mind without educating the heart is no education at all.”  Aristotle

Childhood is a special time of dynamic learning. It is here that behaviors and attitudes are developed that shape the individual. If we wish to build better adults we need to focus on what is experienced during childhood. It is difficult to affect the family and what is learned at home, but we can affect what is learned in school. So, to build a better adult we need to build a better childhood education.

Childhood education rightly focuses on building knowledge and understanding of academic importance. But there is little effort to develop cognitive, emotional, and social skills. This is unfortunate as these skills are important unto themselves’ and also turn out to be very important in developing academic skills. In addition, it’s been shown that cognitive, emotional, and social skills in childhood predict health, financial stability, and educational attainment into adulthood.

Elementary school is a wonderful time to develop these skills. In today’s Research News article “Enhancing Cognitive and Social–Emotional Development Through a Simple-to-Administer Mindfulness-Based School Program for Elementary School Children: A Randomized Controlled Trial.”

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http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4323355/

Schonert-Reichl and colleagues test the effectiveness of a social and emotional learning with mindfulness program in 4th and 5th grade students. The results were remarkable, with the mindfulness training producing improvement in a wide array of academic, social, emotional, cognitive, and physical measures.

Mindfulness training improved executive function, improving the children’s working memory, and cognitive flexibility. In addition they showed improved ability to control their behavior. The heightened inhibitory control led to the better control of their emotions as evidenced by a decrease in aggression. If that was not enough improved executive function and control resulted in the mindfulness trained children performing better in the only academic subject measured, math, achieving higher grades.

The mindfulness trained children showed greater social and emotional maturity with increased levels of empathy, perspective-taking, optimism, emotional control, school self-concept, and mindfulness and significantly lower depressive symptoms. In addition the other children rated the mindfulness trained children as higher in sharing, trustworthiness, helpfulness, taking others’ views, and were liked more, and lower aggressive behavior and were less likely to start a fight.

These results are nothing short of spectacular. A simple, easy to administer program to elementary school children produced major improvements in every aspect of the child’s performance in school, from academic, to social, to emotional. It remains to be seen how lasting these effects are but regardless, even if they only occur in conjunction with mindfulness training they indicate that this kind of training is extraordinarily important in promotion the child’s school performance and well-being.

So train your children in mindfulness and produce a better adult.

“Imagination is more important than knowledge. For knowledge is limited to all we now know and understand, while imagination embraces the entire world, and all there ever will be to know and understand.” – Albert Einstein

CMCS

Pain is a Pain – Relieve it with Meditation

In a previous post we discussed the application of Mindfulness Based Stress Reduction (MBSR) for the relief of pain in adult women.

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It was demonstrated that the combination of meditation, body scan, and yoga contained in MBSR was effective for pain management.

Not everything that is effective with adults is also effective with children and adolescents.

Hence, it is important to establish if mindfulness training is also effective with adolescents. In today’s Research News article “The Effects of Mindful Attention and State Mindfulness on Acute Experimental Pain among Adolescents”

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http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4027879/

Petter and colleagues investigated whether a very brief mindfulness session would affect pain sensitivity in 13-18 year-olds. Although the brief manipulation was not effective, they found that adolescents who were meditators and high in mindfulness had significantly lower pain in a standardized pain manipulation.

Hence it appears that mindfulness is associated with lower sensitivity to pain even in adolescents. It is noteworthy that meditation practice alone was associated with the reduction in pain perception. Hence, although the other components of MBSR, body scan and yoga, may also be helpful, they are not necessary for pain relief.

McGrath and colleagues then addressed how mindfulness might produce lower pain levels. They found that mindfulness reduced catastrophizing, the tendency to magnify the threat value of pain, to feel helpless in the face of pain, and to ruminate about pain. It was this reduction in catastrophizing that produced the pain relief. In other words catastrophizing mediated the effect of mindfulness on pain. These findings complement the theoretical work which places catastrophizing as playing a central role in adolescent chronic pain.

Hence, it appears that in adolescents pain is magnified by catastrophizing. In this form of thinking, the presence of pain brings forth unsettling memories of past pain and rumination about future pain. The individual then becomes focused on the pain and thoughts about the pain. This form of thinking builds on itself in a vicious cycle of catastrophizing magnifying pain which in turn magnifies catastrophizing.

Mindfulness can break this vicious cycle by focusing the individual on the present moment. This reduces the amount of thinking about the past and future which is the source of catastrophizing, which then tends to reduce the perception of pain. Hence, mindfulness emphasizes present moment awareness, reducing catastrophizing, and in turn reducing pain.

Mindfulness training is also known to directly affect the brain pathways and cortical areas that underlie pain perception and thereby reduce the magnitude of the pain signal in the brain. In addition, mindfulness reduces the emotional reactions and the arousal response to pain. This also mitigates pain perception.

This is important to discover a method to treat pain without drugs. The prescription pain medications, primarily opiates, are addictive, disorienting, and very dangerous with thousands of deaths each year attributable to overdoses of prescription pain medications. Mindfulness training is a great alternative, effective and safe. But beware, it has such positive benefits that it may become addictive!

So, practice mindfulness and stop pain being a pain.

CMCS – Center for Mindfulness and Contemplative Studies

Age Healthily – Treating Insomnia and Inflammation

Disturbance of sleep is common in the elderly. It directly produces impairments in daily activities. But, it also increases the risk for chronic disease and mortality in older adults. In particular insomnia appears to increase inflammation. Heightened markers of inflammations are associated with cardiovascular disease and diabetes and autoimmune diseases such as arthritis. In fact, inflammation is either directly or indirectly involved in nearly all diseases.

Chronic inflammation is the real problem. On the short term inflammation can be helpful in fighting off initial infection. But, if it continues over a prolonged period of time it can produce or exacerbate many health conditions. Since sleep disturbance in the elderly tends to be chronic and it increases inflammation it can be very detrimental to the individual’s health and thereby can increase mortality.

Obviously, it is important to the elderly to routinely get a good night’s sleep.  In a previous post we discussed how insomnia affects older adults and contributes to decline in aging http://contemplative-studies.org/wp/index.php/2015/07/17/aging-healthily-sleeping-better-with-mindful-movement-practice/

In this post we reported that mindful movement practices such as Tai Chi was effective for the treatment of insomnia in the elderly. This study, however, did not compare mindful movements to other potential treatments and did not measure inflammation.

In today’s Research News article “Cognitive Behavioral Therapy vs. Tai Chi for Late Life Insomnia and Inflammatory Risk: A Randomized Controlled Comparative Efficacy Trial”

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http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4153053/

Irwin and colleagues demonstrated that indeed Tai Chi was effective for insomnia in older adults but that Cognitive Behavioral Therapy (CBT) was far superior, producing remission from insomnia in over half the participants treated with CBT compared to 30% for Tai Chi.

Importantly, Irwin and colleagues demonstrated that a marker of inflammation, C-reactive protein (CRP), was markedly reduced. CBT cut in half the proportion of participants with high inflammatory responses. In addition, the participants who had remission of insomnia had CRP levels that were nearly 50% lower. This is remarkable and indicates that CBT is highly effective in reducing not only insomnia but also the inflammatory response that frequently accompanies it. tai chi was also effective, but not to the same extent.

Although tai chi was not as effective as CBT it has marked advantages. CBT requires a formal treatment program with a trained therapist. This can be costly and inconvenient. Tai chi on the other hand can be engaged in without a therapist, at the convenience of the individual, and at virtually no cost. So, although CBT is superior in effectiveness, tai chi might be a better, more practical, alternative for many elderly.

So, it is important to treat insomnia in the elderly for their health and wellbeing. If practical choose Cognitive Behavioral Therapy but if that isn’t practical engage in tai chi practice.

CMCS – Center for Mindfulness and Contemplative Studies

Feeling Feelings: Getting in Touch with the Body

Most of us spend the majority of our lives lost in thought. Even when we become aware of our surroundings it is principally of the sights and sounds surrounding us. It is usually only when something is very wrong that we become aware of our bodies, what is called interoceptive awareness. We are generally unaware of the signals from our bodies such as the breath, movements in the GI tract, heart beats accompanied with surges in blood pressure, the sensations from our muscles and joints, even the sensations from our skin. Adding to the lack of awareness of our bodies we are also unaware of our implicit beliefs and attitudes about our bodies and the emotions that accompany these attitudes.

To exemplify this, just for a moment start paying attention to the sensations coming from the contact of your clothing with your skin. You were in all probability totally unaware of these sensations until your attention was directed toward them. Now notice the feelings from your facial muscles. Are they tense, relaxed, or something in-between. You probably were not aware of their state yet they can be good indicators of stress and your emotional state.

This can be a real problem as interoceptive awareness is extremely important for our awareness of our emotional state which is in turn needed to regulate and respond appropriately to the emotions. Being aware of the state of our bodies is also important for maintaining health, both for recognizing our physical state and also for making appropriate decisions about health related behaviors. Interoceptive awareness is even fundamental to our sense of self and world view.

Obviously it is important that we find ways to improve our poor body awareness. Most contemplative practices focus attention on our internal state and thus should improve our body awareness. But, in fact there is little empirical evidence on the issue. In today’s Research News article “Differential changes in self-reported aspects of interoceptive awareness through 3 months of contemplative training”

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http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4284997/

Bornemann and colleagues examine the effect of a 3-month training employing focused meditation and body scan meditation on interoceptive awareness. They found significant increases in five of the eight scales of interoceptive awareness compared to a control group.

It was found that meditation and body scan practice improved the regulatory aspects of interoceptive awareness. These include Self-Regulation which is the ability to control distress by paying attention to sensations from the body, Attention Regulation which is the ability to focus in a sustained way on the sensations from the body, and Body Listening which is the ability to gain insight into the physical and emotional state by listening to the signals from the body. These are important skills involved in being able to not only be aware of body sensations but to use these sensations to better understand and control their internal state and physical wellbeing.

Contemplative practice also improved Emotional Awareness, which is the ability to be aware of and understand the connection between body sensations and emotions, and Body Trusting, which is experiencing one’s own body as a safe place. These are also important abilities as they allow us to trust in the usefulness of the information from the body to better understand and control our emotions.

It is interesting that the contemplative practice did not increase Noticing of body sensations such as heart beat and breathing. Rather it appears to markedly improve our ability to use the information from our bodies to understand and regulate our emotional or motivational state. This is very important to our wellbeing both mental and physical. It puts us better in control by providing the signals we need to be better able to regulate our state.

These improvements in interoceptive awareness could also explain to some extent how mindfulness practices produce their well-documented significant improvements in physical and psychological health and wellbeing. It simply makes us better able to respond to and control our bodies and our emotions.

So engage in contemplative practice and learn how to feel your feelings and benefit your body’s signals.

CMCS – Center for Mindfulness and Contemplative Studies