Category Archives: Wellness

Yoga as a practice tool

31 Wednesday May 2023

Posted by in Coping Skills, Wellness

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Today more and more adults practice yoga, and not surprisingly, there is research supporting its physical benefits. Studies show the practice—which combines stretching and other exercises with deep breathing and meditation—can improve overall physical fitness, strength, flexibility and lung capacity, while reducing heart rate, blood pressure and back pain.

But what is perhaps unknown to those who consider yoga just another exercise form is that there is a growing body of research documenting yoga’s psychological benefits. Several recent studies suggest that yoga may help strengthen social attachments, reduce stress and relieve anxiety, depression and insomnia. Researchers are also starting to claim some success in using yoga and yoga-based treatments to help active-duty military and veterans with post-traumatic stress disorder.

“The evidence is showing that yoga really helps change people at every level,” says Stanford University health psychologist and yoga instructor Kelly McGonigal, PhD.

That’s why more clinicians have embraced yoga as a complement to psychotherapy, McGonigal says. They’re encouraging yoga as a tool clients can use outside the therapy office to cope with stress and anxieties, and even heal emotional wounds.

“Talk therapy can be helpful in finding problem-solving strategies and understanding your own strengths and what’s happening to you, but there are times when you just need to kind of get moving and work through the body,” says Melanie Greenberg, PhD, a psychology professor at Alliant International University, who has studied yoga’s benefits to mental health.

The mind-body meld

According to a study by Sherry A. Glied, PhD, professor of health policy and management at Columbia University, and Richard G. Frank, PhD, professor of health-care policy at Harvard Medical School, published in the May/June Health Affairs (Vol. 28, No. 3), the rate of diagnosed cases of mental disorders increased dramatically between 1996 and 2006—doubling among adults age 65 and older, and rising by about 60 percent among adults 18 to 64. During that same time period, rates of psychotropic medication use rose by about the same percentages among these groups.

In light of these numbers, yoga remains a natural and readily available approach to maintaining wellness and treating mental health issues, says Sat Bir Khalsa, PhD, a neuroscientist and professor of medicine at Harvard Medical School at Brigham and Women’s Hospital in Boston who studies yoga’s effects on depression and insomnia. Khalsa, who has practiced yoga for more than 35 years, says several studies in his 2004 comprehensive review of yoga’s use as a therapeutic intervention, published in the Indian Journal of Physiology and Pharmacology (Vol. 48, No. 3), show that yoga targets unmanaged stress, a main component of chronic disorders such as anxiety, depression, obesity, diabetes and insomnia. It does this, he says, by reducing the stress response, which includes the activity of the sympathetic nervous system and the levels of the stress hormone cortisol. The practice enhances resilience and improves mind-body awareness, which can help people adjust their behaviors based on the feelings they’re experiencing in their bodies, according to Khalsa.

While scientists don’t have quite the full picture on how yoga does all that, new research is beginning to shed light on how the practice may influence the brain. In a 2007 study in the Journal of Alternative and Complementary Medicine (Vol. 13, No. 4), researchers at Boston University School of Medicine and McLean Hospital used magnetic resonance imaging to compare levels of the neurotransmitter gamma-aminobutyric acid (GABA) before and after two types of activities: an hour of yoga and an hour of reading a book. The yoga group showed a 27 percent increase in GABA levels, which evidence suggests may counteract anxiety and other psychiatric disorders. GABA levels of the reading group remained unchanged.

“I believe if everyone practiced the techniques of yoga, we would have a preventive aid to a lot of our problems,” Khalsa says. “There would likely be less obesity and Type-II diabetes, and people would be less aggressive, more content and more integrated.”

Khalsa’s claims are backed by evidence supporting the social benefits of participating in a yoga class, says Stanford’s McGonigal. A series of experiments conducted by organizational behavior researchers at Stanford University and published in January’s Psychological Science (Vol. 20, No. 1) suggest that acting in synchrony with others—be it while walking, singing or dancing—can increase cooperation and collectivism among group members.

“In a yoga class, everyone is moving and breathing in at the same time and I think that’s one of the undervalued mechanisms that yoga can really help with: giving people that sense of belonging, of being part of something bigger,” McGonigal says.

Psychologists are also examining the use of yoga with survivors of trauma and finding it may even be more effective than some psychotherapy techniques. In a pilot study at the Trauma Center at the Justice Resource Institute in Brookline, Mass., women with PTSD who took part in eight sessions of a 75-minute Hatha yoga class experienced significantly reduced PTSD symptoms compared with those participating in a dialectical behavior therapy group. The center recently received a grant from the National Center for Complementary and Alternative Medicine to conduct a randomized, single-blind, controlled study to further examine whether, as compared with a 10-week health class, yoga improves the frequency and severity of PTSD symptoms and other somatic complaints as well as social and occupational impairments among female trauma survivors.

“When people experience trauma, they may experience not only a sense of emotional disregulation, but also a feeling of being physically immobilized,” says Ritu Sharma, PhD, project coordinator of the center’s yoga program, who only began practicing yoga when she started leading the program. “Body-oriented techniques such as yoga help them increase awareness of sensations in the body, stay more focused on the present moment and hopefully empower them to take effective actions.”

And in what is becoming one of the most widely applied yoga-based trauma treatments, clinical psychologist Richard Miller, PhD, has developed a nine-week, twice-weekly integrative restoration program based on the ancient practice of yoga Nidra. In 2006, the Department of Defense began testing iRest with active-duty soldiers returning from Iraq and Afghanistan who were experiencing PTSD. At the end of the program, participants reported a reduction in insomnia, depression, anxiety and fear, improved interpersonal relations and an increased sense of control over their lives. Since then, iRest classes have been established at VA facilities in Miami, Chicago and Washington, D.C. Miller has also helped develop similar programs for veterans, homeless people and those with chemical dependencies and chronic pain.

“The program teaches them skills they can integrate into their daily lives, so that in the midst of a difficult circumstance, they have the tools to be able to work in the moment,” says Miller, president of the Integrative Restoration Institute in San Rafael, Calif.

New research is also supporting yoga’s benefit for other mental illnesses. An as-yet-unpublished randomized control trial by Khalsa offers insight into how yoga may reduce insomnia. In this study, 20 participants who practiced a daily 45-minute series of Kundalini yoga techniques shortly before bedtime for eight weeks reported significant reductions in insomnia severity as compared with those told to follow six behavioral recommendations for sleep hygiene. And a 2007 study supports yoga’s potential as a complementary treatment for depressed patients taking antidepressant medication but only in partial remission. University of California, Los Angeles, psychologist David Shapiro, PhD, found that participants who practiced Iyengar yoga three times a week for eight weeks reported significant reductions in depression, anxiety and neurotic symptoms, as well as mood improvements at the end of each class (Evidence-based Complementary and Alternative Medicine, Vol. 4, No. 4). Many of the participants achieved remission and also showed physiological changes, such as heart rate variability, indicative of a greater capacity for emotional regulation, Shapiro says.

Putting yoga into practice

While she cautions against teaching yoga to clients without formal training, McGonigal and others say psychologists can use psychotherapy sessions to practice yoga’s mind-body awareness and breathing techniques. Simple strategies—such as encouraging clients to get as comfortable as possible during their sessions or to pay attention to how their body feels when they inhale and exhale—teach clients to be in the here and now.

“These by themselves would be considered yoga interventions because they direct attention to the breath and help unhook people from thoughts, emotions and impulses that are negative or destructive,” she says.

Alliant International University psychology professor Richard Gevirtz, PhD, agrees that alternatives to traditional psychotherapy may help clinicians make progress with difficult clients.

“Psychologists have painted themselves in the corner by only doing talk therapy,” Gevirtz says. “There’s much more that can be accomplished if you integrate it with other sorts of modalities, such as biofeedback, relaxation training or yoga.”

In fact, some psychologists say yoga may not really be so special when it comes to improving one’s mental state, and that several forms of exercise may provide mood-enhancing benefits.

In a 2007 study by researchers at Bowling Green State University, 36 participants kept mood diaries during the first and final four weeks of a 16-week weight-loss program. On the days participants engaged in planned exercise—typically walking for 30 to 60 minutes—they reported a better mood at night as compared to in the morning, before exercising (Journal of Sport & Exercise Psychology, Vol. 29, No. 6).

“It seems that many types of exercise—particularly non-competitive exercise—are related to positive mood alteration,” says Bonnie Berger, EdD, one of the study’s co-authors and professor and director of Bowling Green’s School of Human Movement, Sport and Leisure Studies.

Psychologists may also benefit from using yoga and other forms of exercise for their own care, Greenberg says. In a 2007 survey of licensed APA members by the APA Board of Professional Affairs Advisory Committee on Colleague Assistance, 48 percent reported that vicarious trauma and compassion fatigue are likely to affect their functioning.

“Practicing yoga personally and adopting a stance based on yoga principles such as non-judgment, compassion, spirituality and the connection of all living things can help relieve stress, enhance compassion and potentially make you a better therapist,” she says. “If you can come to a level of peace with yourself, there may be more nurturing that you exude toward your patients.”

Breathe

13 Thursday Jan 2022

Posted by in Meditation, mindfulness, Wellness

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When we come out of the womb and take our first inhale and when we pass away and take our last exhale the breath is primal and fundamental to are being.
Since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind. Here are some simple breathing exercises:
Exhale completely through your mouth, making a whoosh sound.

Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth, making a whoosh sound to a count of eight.
This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
Place one hand on your chest and the other on your abdomen. When you take a deep breath in, the hand on the abdomen should rise higher than the one on the chest. This insures that the diaphragm is pulling air into the bases of the lungs.
After exhaling through the mouth, take a slow deep breath in through your nose imagining that you are sucking in all the air in the room and hold it for a count of 7 (or as long as you are able, not exceeding 7)
Slowly exhale through your mouth for a count of 8. As all the air is released with relaxation, gently contract your abdominal muscles to completely evacuate the remaining air from the lungs. It is important to remember that we deepen respirations not by inhaling more air but through completely exhaling it.
Repeat the cycle four more times for a total of 5 deep breaths and try to breathe at a rate of one breath every 10 seconds (or 6 breaths per minute). At this rate our heart rate variability increases which has a positive effect on cardiac health.
Once you feel comfortable with the above technique, you may want to incorporate words that can enhance the exercise. Examples would be to say to yourself the word, relaxation (with inhalation) and stress or anger (with exhalation). The idea being to bring in the feeling/emotion you want with inhalation and release those you don’t want with exhalation.
In general, exhalation should be twice as long as inhalation. The use of the hands on the chest and abdomen are only needed to help you train your breathing. Once you feel comfortable with your ability to breathe into the abdomen, they are no longer needed.

Watching Birds, Trees is Good for Mental Health

07 Tuesday Dec 2021

Posted by in Mental illness, Wellness

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According to a study led by University of Exeter researcher Daniel Cox, people living in neighborhoods with more birds, shrubs and trees are less likely to suffer from depression, anxiety and stress.

Dr. Cox and his colleagues from the University of Maryland, the University of Queensland in Australia, the British Trust for Ornithology and the University of Exeter in the UK, surveyed mental health in 263 people from different ages, incomes and ethnicities.2018-fall0039-sm

 

“All the participants lived within the urban limits of the so-called ‘Cranfield triangle,’ a region in southern England, UK, comprising the three adjacent towns of Milton Keynes, Luton, and Bedford,” the researchers said.

They found benefits for mental health of being able to see birds, shrubs and trees around the home, whether people lived in urban or more leafy suburban neighborhoods. They also found that those who spent less time out of doors than usual in the previous week were more likely to report they were anxious or depressed. MORE

Dance/Movement Therapy & Rena Kornblum

10 Wednesday Nov 2021

Posted by in creative arts therapy, Dance, Dance Movement Therapy, Movement, Psychology, Psychotherapy, Wellness, YouTube

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The University of Wisconsin-Madison, School of Social Work, presents a lecture by Rena Kornblum.
Dance/movement therapy is the psycho-therapeutic use of movement to further the emotional, cognitive, physical and social integration of the individual.
In this video, you will learn about the field of dance/movement therapy, and how non-verbal work can augment your practice.
Rena Kornblum, MCAT, ADTR, DTRL, is the Executive Director of Hancock Center for Dance/Movement Therapy & a Board Certified dance/movement therapist.

Amy Cuddy: Your body language shapes who you are

27 Wednesday Oct 2021

Posted by in Body Image, body language, Dance Movement Therapy, Embodied, Movement, Psychology, Wellness, YouTube

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Body language affects how others see us, but it may also change how we see ourselves. Social psychologist Amy Cuddy shows how “power posing” — standing in a posture of confidence, even when we don’t feel confident — can affect testosterone and cortisol levels in the brain, and might even have an impact on our chances for success.

Amy Cuddy: Your body language shapes who you are

22 Wednesday Sep 2021

Posted by in Body Image, Embodied, Movement, Wellness, YouTube

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Body language affects how others see us, but it may also change how we see ourselves. Social psychologist Amy Cuddy shows how “power posing” — standing in a posture of confidence, even when we don’t feel confident — can affect testosterone and cortisol levels in the brain, and might even have an impact on our chances for success.

The Brain,left,right and tested.

07 Tuesday Sep 2021

Posted by in brain, Health, Wellness

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Do you know what the attributes of your right and left sides of your brain?  Listed below are the common elements of left and right brain hemisphere’s. Plus go here to take the left/right side brain test to see    which side may be dominant.
Left Hemisphere – Rational
Responds to verbal instructions
Problem solves by logically and sequentially looking at the parts of things
Looks at differences
Is planned and structured
Prefers established, certain information
Prefers talking and writing
Prefers multiple choice tests
Controls feelings
Prefers ranked authority structures
Right Hemisphere – Intuitive
Responds to demonstrated instructions
Problem solves with hunches, looking for patterns and configurations
Looks at similarities
Is fluid and spontaneous
Prefers elusive, uncertain information
Prefers drawing and manipulating objects
Prefers open ended questions
Free with feelings
Prefers collegial authority structures
It seems that lots of folks have emailed me about all sorts of other left/right side brain tests/quizzes online.  Here are the top 2 tests.
Hemispheric Dominance Inventory Test: This test has 18 questions and you choice between 2 answers. I like the questions they seem interesting and thought provoking.
Right Brain vs Left Brain Creativity Test: This test of 54 questions is multiple choice with 4 choices and all of the questions are on one page like the test above. Some repeating of questions, which is fairly standard in personality type tests.

Evidence based Yoga 2

09 Wednesday Jun 2021

Posted by in Wellness, Yoga

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Yoga is a mind and body practice in complementary medicine with origins in ancient Indian philosophy. Part two of evidence based Yoga:

Carpal tunnel syndrome A randomized, single-blind controlled trial of 42 patients with carpal tunnel syndrome assigned subjects to either a yoga treatment group or a wrist splint group, each 8 weeks in duration. Twice a week, the yoga group practiced postures specifically designed to strengthen and stretch each joint in the upper body. Yoga participants showed improvement in grip strength, pain levels, and Phalen’s sign when compared to the wrist splint group. Nerve conduction studies were not performed.15 A Cochrane review of 21 trials that evaluated the clinical outcome of nonsurgical treatment of carpal tunnel syndrome reported that 8 weeks of yoga practice significantly reduced pain as compared to wrist splinting. The yoga was described as having a “significant short-term benefit,” though the duration of this benefit is unknown.16

Depression A 2004 review of five RCTs that evaluated yoga-based interventions for depression and depressive disorders showed some positive outcomes and no adverse effects on patients’ mild to severe depressive disorders. However, poor study design and incomplete methodologic reporting makes this interpretation preliminary.17 An RCT studying 7 weeks of yoga training in a group of breast cancer survivors showed positive changes in emotional function, depression, and mood disturbance.18 “Yoga and stress management” (in the online version of this article) provides more information on this study and others involving the effects of yoga on stress.

Irritable bowel syndrome In an RCT, treatment with loperamide (Imodium) was compared to treatment with a series of 12 yoga postures practiced twice a day for 2 months in a small sample of patients with clinically diagnosed irritable bowel syndrome. Patients underwent measurement of surface electrogastrography, and trait and state anxiety tests were administered before, during, and up to 2 months after treatment. Both intervention groups demonstrated a decrease in bowel symptoms and state anxiety.19

Menopausal symptoms In a recent pilot study, 14 postmenopausal women reported via interview and questionnaire a decrease in the severity and frequency of hot flushes after 8 weeks of 90-minute “restorative yoga” classes. Although this initial finding sounds encouraging, this trial had no control group or objective parameter measurements.20 An RCT studying postmenopausal sleep quality divided 164 women into groups who participated in either 4 months of low-intensity yoga, a moderate-intensity walking program, or a wait-list control group. This study reported no statistically significant interventional effects of any treatment on total sleep quality or on any individual sleep quality domain.21

Multiple sclerosis An RCT of 57 subjects with clinically defined multiple sclerosis were assigned to weekly Iyengar yoga class plus home practice, a cycling program, or a wait-list control group for 6 months. Results showed that both active interventions produced significant improvement in perceived levels of energy and reduced fatigue; however, the specific effects of the yoga practice were not isolated.22 Osteoarthritis In a pilot study, 11 deconditioned, yoga naive subjects with a clinical diagnosis of knee osteoarthritis showed improvements in pain and knee stiffness after 8 weeks of yoga training. The group performed modified Iyengar yoga sessions once a week.23

Seizure disorders In 2000, a systematic review of the published literature revealed that only one study was able to meet the selection criteria for reliable research design. The reviewers concluded that no available evidence pointed to yoga therapy as an efficacious treatment for epilepsy.24
Strength and flexibility In a recent study on the fitness related effects of hatha yoga, 10 yoga-naïve and previously untrained subjects aged 18 to 27 years participated in 85 minutes of pranayama and hatha yoga practice twice a week for 8 weeks. These subjects showed significant improvement in upper and lower body muscular strength, endurance, and flexibility. No statistically significant change in body composition or pulmonary function was observed.13
In a partial RCT with a longer time frame, 54 subjects aged 20 to 25 years participated in either 5 months of yoga instruction or no activity. After that time period, both groups practiced yoga for an additional 5 months. The group practicing 10 months of yoga showed significant improvements in shoulder, trunk, hip, and neck flexibility, as well as a reported improved performance during submaximal exercise testing.25
A well-executed study compared subjects who underwent 24 hours of hatha yoga classes over 8 weeks with a control group. The yoga training group showed a 13% to 35% improvement in flexibility, balance, and muscular endurance. The authors concluded that hatha yoga practice has significant effects on balance and flexibility.26

REFERENCES

1. Tindle HA, Davis RB, Phillips RS, Eisenberg DM. Trends in use of complementary and alternative medicine by US adults: 1997-2002. Altern Ther Health Med. 2005;11(1):42-49.
2. Carrico M. Yoga Journal’s Yoga Basics: The Essential Beginner’s Guide to Yoga for a Lifetime of Health and Fitness. New York, NY: Henry Holt and Company; 1997.
3. Nayak NN, Shankar K. Yoga: a therapeutic approach. Phys Med Rehabil Clin N Am. 2004;15(4): 783-798, vi.
4. Innes KE, Bourguignon C, Taylor AG. Risk indices associated with the insulin resistance syndrome, cardiovascular disease, and possible protection with yoga: a systematic review.J Am Board Fam Pract. 2005;18(6):491-519.
5. Raub JA. Psychophysiologic effects of Hatha yoga on musculoskeletal and cardiopulmonary function: a literature review. J Altern Complement Med. 2002;8(6):797-812.
6. Luskin FM, Newell KA, Griffith M, et al. A review of mind-body therapies in the treatment of musculoskeletal disorders with implications for the elderly. Altern Ther Health Med. 2000;6(2): 46-56.
7. Jensen PS, Kenny DT. The effects of yoga on the attention and behavior of boys with attentiondeficit/ hyperactivity disorder (ADHD). J Atten Disord. 2004;7(4):205-216.
8. Kirkwood G, Rampes H, Tuffrey V, et al. Yoga for anxiety: a systematic review of the research evidence. Br J Sports Med. 2005;39(12):884-891.
9. Krisanaprakornkit T, Krisanaprakornkit W, Piyavhatkul N, Laopaiboon M. Meditation therapy for anxiety disorders. Cochrane Database Syst Rev. 2006;(1):CD004998.
10. Sabina AB, Williams AL, Wall HK, et al. Yoga intervention for adults with mild-to-moderate asthma: a pilot study. Ann Allergy Asthma Immunol. 2005;94(5):543-548.
11. Vendanthan PK, Kesavalu LN, Murthy KC, et al. Clinical study of yoga techniques in university students with asthma: a controlled study. Allergy Asthma Proc. 1998;19(1):3-9.
12. Sherman KJ, Cherkin DC, Erro J, et al. Comparing yoga, exercise, and a self-care book for chronic low back pain: a randomized, controlled trial. Ann Intern Med. 2005;143(12):849-856.
13. Tran MD, Holly RG, Lashbrook J, Amsterdam EA. Effects of Hatha yoga practice on the healthrelated aspects of physical fitness. Prev Cardiol. 2001;4(4):165-170.
14. Clay CC, Lloyd LK, Walker JL, et al. The metabolic cost of Hatha yoga. J Strength Cond Res. 2005;19(3):604-610.
15. Garfinkel MS, Singhal A, Katz WA, et al. Yoga-based intervention for carpal tunnel syndrome: a randomized trial. JAMA. 1998;280(18):1601-1603.
16. O’Connor D, Marshall S, Massy-Westropp N. Nonsurgical treatment (other than steroid injection) for carpal tunnel syndrome. Cochrane Database Syst Rev. 2003(1):CD003219.
17. Pilkington K, Kirkwood G, Rampes H, Richardson J. Yoga for depression: the research evidence. J Affect Disord. 2005;89(1-3):13-24.
18. Culos-Reed SN, Carlson LE, Daroux LM, Hately-Aldous S. A pilot study of yoga for breast cancer survivors: physical and psychological benefits. Psycho Oncol. 2006;15(10):891-897.
19. Taneja I, Deepak KK, Poojary G, et al. Yogic versus conventional treatment in diarrheapredominant irritable bowel syndrome: a randomized control study. Appl Psychophysiol Biofeedback. 2004;29(1):19-33.
20. Cohen BE, Kanaya AM, Macer JL, et al. Feasibility and acceptability of restorative yoga for treatment of hot flushes: a pilot trial. Maturitas. 2007;56(2):198-204.
21. Elavsky S, McAuley E. Lack of perceived sleep improvement after 4-month structured exercise programs. Menopause. 2007;14(3, pt 1):535-540.
22. Oken BS, Kishiyama S, Zajdel D, et al. Randomized controlled trial of yoga and exercise in multiple sclerosis. Neurology. 2004;62(11):2058-2064.
23. Kolasinski SL, Garfinkel M, Tsai AG, et al. Iyengar yoga for treating symptoms of osteoarthritis of the knees: a pilot study. J Altern Complement Med. 2005;11(4):689-693.
24. Ramaratnam S, Sridharan K. Yoga for epilepsy. Cochrane Database Syst Rev. 2000(3):CD001524.
25. Ray US, Mukhopadhyaya S, Purkayastha SS, et al. Effect of yogic exercises on physical and mental health of young fellowship course trainees. Indian J Physiol Pharmacol. 2001;45(1):37-53.
26. Boehde D, Porcari JP, Greany J, et al. The physiological effects of 8 weeks of yoga training. J Cardiopulm Rehabil. 2005;25(5):290.

Evidence based Yoga

02 Wednesday Jun 2021

Posted by in Health, Wellness, Yoga

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Yoga is a mind and body practice in complementary medicine with origins in ancient Indian philosophy. The various styles of yoga that people use for health purposes typically combine physical postures, breathing techniques, and meditation or relaxation. There are numerous schools of yoga. Hatha yoga, the most commonly practiced in the United States and Europe, emphasizes postures (asanas) and breathing exercises (pranayama).

Since the 1020’s researchers have been studying and publishing articles on the results of a Yoga practice. Listed below are some of the research results of Hatha Yoga and specific medical conditions. :yogrp

ADHD Eighteen boys with diagnosed attention-deficit/hyperactivity disorder (ADHD) were randomly assigned to either a yoga treatment or a cooperative activities group. After 20 sessions of yoga, the boys showed improvement on a variety of indices, including oppositional behavior, emotional lability, and restlessness or impulsivity. The subjects exhibited a dose/ response curve, with those subjects who participated in additional home practice showing a greater response. The control group showed superior scores on measures of hyperactivity, anxiety, and shyness, as well as social function measures.7

Anxiety A meta-analysis of the research involving yoga interventions for anxiety and related disorders reviewed eight studies conducted during 2004. Overall, this research reported positive results, especially in cases of obsessive-compulsive disorder. However, the authors were quick to point out a generally poor quality of research techniques, inadequacies in methodology, and difficulty comparing studies.8 A Cochrane review of two RCTs that investigated the effectiveness of meditation and yoga on patients with diagnosed anxiety disorders stated that based on the available research, no distinct conclusions can be drawn on the ability of meditation and yoga to be effective for anxiety disorders.9

Asthma To determine the efficacy of Iyengar yoga practice on symptoms and perceived quality of life of people living with asthma, 62 patients with mild to moderate asthma were randomized and divided into two groups. The treatment group performed Iyengar yoga for 4 weeks, and the control group enrolled in a “stretching” program. Both groups underwent spirometry testing and recorded their bronchodilator use, symptoms, and quality of life assessments. At no point in the study did the yoga intervention group show a measured benefit in clinical indices.10
Another small RCT divided 17 subjects into a yoga treatment and a control group. The yoga group engaged in relaxation pranayama (mindful breathing) techniques, yoga postures, and meditation 3 times per week for 16 weeks. Spirometry testing showed little difference between the two groups; however, the yoga group showed improved exercise tolerance and reported relaxation as well as a more positive attitude as measured by questionnaire. This study also showed a trend toward less use of short-acting bronchodilator medication in the yoga group.11

Back pain A 12-week RCT compared viniyoga practice with conventional therapeutic back exercises or a self-help book for 101 patients with chronic low back pain. The yoga group met with one instructor for a weekly 75-minute viniyoga practice. Patients were also encouraged to practice at home daily and were given handouts and an audio CD guide. This group showed greater improvement in functional status, decreased activity restriction, and increased general health compared to the conventional exercise group or the self-help book group at 12 weeks. At 26 weeks post treatment, the conventional exercise and yoga therapy group did not show a significant difference in outcome, though at all points in time, viniyoga therapy appeared to be more effective than the self- care book. The viniyoga benefit also lasted for months after the intervention.12

Cardiovascular disease A systematic literature review of 70 studies published over the past two decades showed a trend toward beneficial changes in metabolic syndrome risk factors such as insulin resistance, lipid profiles, BP, and anthropomorphic indices. The author noted that by controlling risk factors for metabolic syndrome, a regular yoga practice might possibly reduce the risk of cardiovascular disease (CVD). It is important to note that approximately one-third of the reviewed studies were RCTs and that the majority of the others were uncontrolled or nonrandomized controlled clinical trials.4 A 2002 comprehensive review of the literature on the psychophysiological effects of hatha yoga concluded that regular hatha yoga practice and a “yoga lifestyle” have the potential to benefit CVD risk indices.5

Cardiovascular fitness A 50-minute hatha yoga routine burns 2.2 to 3.6 kcal/min, the equivalent a very slow walk. Except in persons who are very deconditioned, this type of yoga practice alone is unlikely to have a significant training effect on cardiovascular fitness, pulmonary function, body composition, or fat metabolism.13 More vigorous forms of power or vinyasa yoga require a higher energy output, depending on the method of teaching and selection of asanas (postures). One recent study demonstrated a 7% increase in VO2 max after previously sedentary subjects practiced 8 weeks of yoga training.13 However, the general consensus is that yoga does not provide the significant cardiovascular stimulus necessary to enhance cardiovascular function.14

REFERENCES

1. Tindle HA, Davis RB, Phillips RS, Eisenberg DM. Trends in use of complementary and alternative medicine by US adults: 1997-2002. Altern Ther Health Med. 2005;11(1):42-49.
2. Carrico M. Yoga Journal’s Yoga Basics: The Essential Beginner’s Guide to Yoga for a Lifetime of Health and Fitness. New York, NY: Henry Holt and Company; 1997.
3. Nayak NN, Shankar K. Yoga: a therapeutic approach. Phys Med Rehabil Clin N Am. 2004;15(4): 783-798, vi.
4. Innes KE, Bourguignon C, Taylor AG. Risk indices associated with the insulin resistance syndrome, cardiovascular disease, and possible protection with yoga: a systematic review. J Am Board Fam Pract. 2005;18(6):491-519.
5. Raub JA. Psychophysiologic effects of Hatha yoga on musculoskeletal and cardiopulmonary function: a literature review. J Altern Complement Med. 2002;8(6):797-812.
6. Luskin FM, Newell KA, Griffith M, et al. A review of mind-body therapies in the treatment of musculoskeletal disorders with implications for the elderly. Altern Ther Health Med. 2000;6(2): 46-56.
7. Jensen PS, Kenny DT. The effects of yoga on the attention and behavior of boys with attentiondeficit/ hyperactivity disorder (ADHD). J Atten Disord. 2004;7(4):205-216.
8. Kirkwood G, Rampes H, Tuffrey V, et al. Yoga for anxiety: a systematic review of the research evidence. Br J Sports Med. 2005;39(12):884-891.
9. Krisanaprakornkit T, Krisanaprakornkit W, Piyavhatkul N, Laopaiboon M. Meditation therapy for anxiety disorders. Cochrane Database Syst Rev. 2006;(1):CD004998.
10. Sabina AB, Williams AL, Wall HK, et al. Yoga intervention for adults with mild-to-moderate asthma: a pilot study. Ann Allergy Asthma Immunol. 2005;94(5):543-548.
11. Vendanthan PK, Kesavalu LN, Murthy KC, et al. Clinical study of yoga techniques in university students with asthma: a controlled study. Allergy Asthma Proc. 1998;19(1):3-9.
12. Sherman KJ, Cherkin DC, Erro J, et al. Comparing yoga, exercise, and a self-care book for chronic low back pain: a randomized, controlled trial. Ann Intern Med. 2005;143(12):849-856.
13. Tran MD, Holly RG, Lashbrook J, Amsterdam EA. Effects of Hatha yoga practice on the healthrelated aspects of physical fitness. Prev Cardiol. 2001;4(4):165-170.
14. Clay CC, Lloyd LK, Walker JL, et al. The metabolic cost of Hatha yoga. J Strength Cond Res. 2005;19(3):604-610.

5 foods that fight high cholesterol

26 Wednesday May 2021

Posted by in food, Health, Wellness

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It’s easy to eat your way to an alarmingly high cholesterol level. The reverse is true too — changing what you eat can lower your cholesterol and improve the armada of fats floating through your bloodstream. Fresh fruits and vegetables, whole grains, and “good fats” are all part of a heart-healthy diet. But some foods are particularly good at helping bring down cholesterol.

How? Some cholesterol-lowering foods deliver a good dose of soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Others provide polyunsaturated fats, which directly lower LDL. And those with plant sterols and stanols keep the body from absorbing cholesterol. Here are 5 of those foods:Fruits and veggies in heart tape

  1. Oats. An easy way to start lowering cholesterol is to choose oatmeal or a cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram.
  2. Beans. Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are a very versatile food.
  3. Nuts. A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%. Nuts have additional nutrients that protect the heart in other ways.
  4. Foods fortified with sterols and stanols. Sterols and stanols extracted from plants gum up the body’s ability to absorb cholesterol from food. Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. They’re also available as supplements. Getting 2 grams of plant sterols or stanols a day can lower LDL cholesterol by about 10%.
  5. Fatty fish. Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.

But stay away from…

As you consider eating more of the foods that can help dial down cholesterol, keep in mind that avoiding certain foods can improve your results. To keep cholesterol levels where you want them to be, limit intake of:

Saturated fats. The saturated fats found in red meat, milk and other dairy foods, and coconut and palm oils directly boost LDL. So one way to lower your LDL is to cut back on saturated fat. Try substituting extra-lean ground beef for regular; low-fat or skim milk for whole milk; olive oil or a vegetable-oil margarine for butter; baked fish or chicken for fried.

Trans fats. Trans fats are a byproduct of the chemical reaction that turns liquid vegetable oil into solid margarine or shortening and that prevents liquid vegetable oils from turning rancid. Trans fats boost LDL as much as saturated fats do. They also lower protective HDL, rev up inflammation, and increase the tendency for blood clots to form inside blood vessels. Although trans fats were once ubiquitous in prepared foods, many companies now use trans-free alternatives. Some restaurants and fast-food chains have yet to make the switch.

Yoga can help girls who suffered childhood trauma

06 Thursday May 2021

Posted by in creative arts therapy, discovery, Wellness

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As a Creative Arts Therapist who specializes in the body and is a former Yoga teacher this article is not at all surprising. Most therapists who have worked with trauma survivors know that people have a tendency to have some level of dissociation with their bodies. Yoga can gently bring a new level of conscious feeling, movement and functionally of the body which can’t be processed with other modalities.

As a teenager, Rocsana Enriquez ran away from home frequently to escape fights with her mother and sexual abuse from her stepfather. She got involved with street gangs and cycled in and out of juvenile detention.

While she was incarcerated in Central California, she started to learn yoga. It became an outlet for her anger and an antidote to the deep insecurity she felt. Before she got into a fight, she reminded herself to take a deep breath. And she loved the way she felt when she stretched into “Warrior II” pose. “It made me feel very strong,” she said.

A new report by the Center on Poverty and Inequality at Georgetown Law School shows that yoga programs can be particularly effective at helping girls who are incarcerated cope with the effects of trauma that many have experienced. Research shows yoga and mindfulness can promote healthier relationships, increase concentration, and improve self esteem and physical health.

Such programs, if offered more broadly, would be a cost-effective way to help one of the country’s most vulnerable groups heal and improve their lives, the report says.

READ MORE HERE

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