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Abstract : Exercise and Mindfulness-Based-Stress-Reduction: A Multidimensional Approach Towards Cancer Survivorship Care
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Abstract: Cancer survivors often experience a variety of physiological deficits resulting from cancer treatment such as reduced muscle strength, decreased range of motion and poor balance. Cancer survivors also commonly experience psychosocial side effects, such as anxiety, depression and fear of recurrence. Overall, it is common for cancer survivors to report a decrease in physical and emotional wellbeing and overall quality of life. Research suggests that improvements in physical health can be achieved through moderate intensity exercise such as light resistance training and moderate aerobic exercise in this population. Mindfulness-Based-Stress-Reduction (MBSR) programming utilizes various mind/body techniques that can reduce state anxiety levels, distress and depression. While cancer survivors face numerous physiological and psychological challenges, exercise interventions focus on physical health, while MBSR interventions focus on psychosocial health. The American Medical Association (AMA) recommends a patient’s care should include psychological, physiological, psychosocial and educational components, emphasizing the need for an integrated approach to cancer survivorship. Integrating exercise and MBSR interventions may serve to optimize the overall health and quality of life of a cancer survivor. Keywords: Cancer, Survivorship, Exercise, Mindfulness-Based-Stress-Reduction, Quality of Life, Health. Download Full Article |
Abstract : Mindfulness and Nutrition in College Age Students
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Abstract: Primary Objective: The obesity rate among young Americans is now almost 25% with higher rates found in minority populations; lack of exercise and poor eating habits are some of the leading causes. The collegiate environment provides a unique opportunity to share nutrition-related knowledge while enhancing students’ awareness, both of which may ultimately lead to changes in health-related behaviors. Mindful eating is associated with a lower Body Mass Index (BMI) and an increased intake of fruits and vegetables. A semester-long nutrition course may result in an increased awareness of eating patterns and may be associated with improvements in dietary intake over time. Methods: Of the 38 students registered for a college-level nutrition course held during an almost four-month-long-semester, 37 self-selected to complete an anonymous Mindful Eating Questionnaire (MEQ) before and after taking the nutrition course; the participants also answered two open-ended questions for qualitative data collection post-test. Results: Of the 37 students 22 were female and 16 male between the ages of 18 and 24; 35 % self-identified as African American, 29% self-identified as white, 22% as self-identified as Latino/Hispanic, 10% self-identified as other and 2% self-identified as Native Hawaiian or Pacific Islander. No significant change in the MEQ score occurred from pre to post-test; however, there was a trend towards improvement. The students’ answers to open-ended questions regarding any shifts in understanding, approach, or changes in eating habits, revealed overwhelming increases in mindful eating and dietary changes Conclusions: A collegiate course taught over a semester is a unique opportunity to introduce nutrition information, emphasizing the connection between nutrition, optimal health, and disease prevention. A student’s exposure to nutrition information while also observing their own eating patterns over time can provide a non-judgmental informed space that allows for the development of a heightened awareness. In turn, the heightened awareness can lead to changes in eating behaviors as evidenced here. Keywords: Mindful eating, mindfulness, health behaviors. Download Full Article |
Abstract : Effects of Bikram Yoga on Body Composition, Blood Pressure, and Sleep Patterns in Adult Practitioners
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Abstract: Studies have demonstrated positive results for people who practice traditional yoga, specifically in body mass index, depression, cancer, sleeping patterns, and diabetes. Most forms of traditional yoga are held in a temperate climate between 293 Kelvin (K) to 295 K; a temperature that is calming and places little stress on the body. Bikram yoga, however, is a more intense form of yoga performed in a hotter climate, typically at 314 K with 40% humidity. The purpose of this study was to determine how Bikram yoga affected blood pressure, body composition, and sleep patterns in beginner and intermediate/experienced practitioners. Participants (N=16) completed 8 weeks of sessions, ranging between 2 to 7 classes per week in a local Bikram yoga program conducted by certified instructors. All participants were assessed prior to the study and again at the end of the eight weeks. A BOD POD (an air displacement plethysmography) was used for body composition assessments, while a digital blood pressure cuff was used to assess blood pressure. In addition, participants were also surveyed on sleep parameters pre and post yoga participation. In combining all subjects, results showed there was a significant improvement (p=0.054) in faster time to fall asleep (27.66 min pre and 23.967 min post), and a trend (p=0.057) towards improved mean arterial pressure (92.20 mmHg pre and 88.33 mm Hg post). There were no differences in weight loss or percent body fat in subjects. This study indicates that there is a trend towards improved blood pressure and significant improvement in sleep parameters after 8 weeks of Bikram yoga for both intermediate/experienced and beginners, but no differences in body composition. Keywords: Bikram yoga, body composition, blood pressure, sleep, BOD POD. Download Full Article |
Abstract : Mindfulness for Addiction Recovery: A Cognitive Disciplinary Preventive Approach to Avoid Relapse into Substance Abuse
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Abstract: The present paper is based on a literature review and a pilot study that observed a small group of participants in a bi-weekly substance abuse treatment program that employs mindfulness training to help subjects avoid relapse into substance abuse. “Mindfulness” is defined as a state of non-judgemental self-awareness. The program that we propose combines three treatment modalities: 1) yoga practice, 2) silent meditation practice, and 3) self-reflection, a peer-led discussion on issues affecting recovery from substance abuse. Discussion of issues affecting substance abuse employs “cognitive disciplines” derived from the 12 Steps of Alcoholics Anonymous and Buddhist teachings on “mindfulness” and “relief from suffering”. The pilot study examines the effect of combining stress reduction and mindfulness of the body, induced by yoga practice; mindfulness of mental processes, aided by silent meditation, and self-awareness of one’s emotional and behavioural responses to stress, learned using the “cognitive disciplines”. This multi-disciplinary process is applied to influence one’s experience of stress and addictive patterns of behaviour. The present case study examines whether the combination of the three treatment modalities improves the participants’ ability to avoid relapse into substance abuse. This study follows an approach similar to the one used by Bryan and Zipp (2014) in their research involving the effects of mindfulness meditation during yoga and cycling from a physical-behavioural perspective and Groves’ (2014) approach to mental wellness. Our preliminary findings of the participants’ observations resulting from the pilot study and our literature review were combined into a theoretical framework which is comprised of a Three Pronged Cognitive Behavioral Therapy (TPCBT) for addiction recovery. Keywords: Mindfulness as a non-pharmacological method; transcendental meditation and yoga; addiction, recovery and relapse; cognitive discipline; 12-step recovery and spirituality/religiousness. Download Full Article |
