Mindfulness meditation counteracts self-control depletion.

Conscious Cogn. 2012 Feb 4;

Authors: Friese M, Messner C, Schaffner Y

Abstract
Mindfulness meditation describes a set of different mental techniques to train attention and awareness. Trait mindfulness and extended mindfulness interventions can benefit self-control. The present study investigated the short-term consequences of mindfulness meditation under conditions of limited self-control resources. Specifically, we hypothesized that a brief period of mindfulness meditation would counteract the deleterious effect that the exertion of self-control has on subsequent self-control performance. Participants who had been depleted of self-control resources by an emotion suppression task showed decrements in self-control performance as compared to participants who had not suppressed emotions. However, participants who had meditated after emotion suppression performed equally well on the subsequent self-control task as participants who had not exerted self-control previously. This finding suggests that a brief period of mindfulness meditation may serve as a quick and efficient strategy to foster self-control under conditions of low resources.

PMID: 22309814 [PubMed - as supplied by publisher]

Effects of Low-Intensity Resistance Exercise Under Acute Systemic Hypoxia on Hormonal Responses.

J Strength Cond Res. 2012 Feb 3;

Authors: Kon M, Ikeda T, Homma T, Suzuki Y

Abstract
Kon, M, Ikeda, T, Homma, T, and Suzuki, Y. Effects of low-intensity resistance exercise under acute systemic hypoxia on hormonal responses. J Strength Cond Res 26(3): 611-617, 2012-Previous studies have shown that low-intensity resistance exercises with vascular occlusion and slow movement effectively increase muscular size and strength. Researchers have speculated that local hypoxia by occlusion and slow movement may contribute to such adaptations via promoting anabolic hormone secretions by the local accumulation of metabolites. In this study, we determined the effects of low-intensity resistance exercise under acute systemic hypoxia on metabolic and hormonal responses. Eight male subjects participated in 2 experimental trials: (a) low-intensity resistance exercise while breathing normoxic air (normoxic resistance exercise [NR]), (b) low-intensity resistance exercise while breathing 13% oxygen (hypoxic resistance exercise [HR]). The resistance exercises (bench press and leg press) consisted of 14 repetitions for 5 sets at 50% of maximum strength with 1 minute of rest between sets. Blood lactate (LA), serum growth hormone (GH), norepinephrine (NE), testosterone, and cortisol concentrations were measured before normoxia and hypoxia exposures; 15 minutes after the exposures; and at 0, 15, and 30 minutes after the exercises. The LA levels significantly increased after exercises in both trials (p ≤ 0.05). The area under the curve for LA after exercises was significantly higher in the HR trial than in the NR trial (p ≤ 0.05). The GH significantly increased only after the HR trial (p ≤ 0.05). The NE and testosterone significantly increased after the exercises in both trials (p ≤ 0.05). Cortisol did not significantly change in both trials. These results suggest that low-intensity resistance exercise in the hypoxic condition caused greater metabolic and hormonal responses than that in the normoxic condition. Coaches may consider low-intensity resistance exercise under systemic hypoxia as a potential training method for athletes who need to maintain muscle mass and strength during the long in-season.

PMID: 22310510 [PubMed - as supplied by publisher]

Reduced functional connectivity between cortical sources in five meditation traditions detected with lagged coherence using EEG tomography.

Neuroimage. 2012 Jan 12;

Authors: Lehmann D, Faber PL, Tei S, Pascual-Marqui RD, Milz P, Kochi K

Abstract
Brain functional states are established by functional connectivities between brain regions. In experienced meditators (13 Tibetan Buddhists, 15 QiGong, 14 Sahaja Yoga, 14 Ananda Marga Yoga, 15 Zen), 19-channel EEG was recorded before, during and after that meditation exercise which their respective tradition regards as route to the most desirable meditative state. The head surface EEG data were recomputed (sLORETA) into 19 cortical regional source model time series. All 171 functional connectivities between regions were computed as ‘lagged coherence’ for the eight EEG frequency bands (delta through gamma). This analysis removes ambiguities of localization, volume conduction-induced inflation of coherence, and reference-dependence. All significant differences (corrected for multiple testing) between meditation compared to no-task rest before and after meditation showed lower coherence during meditation, in all five traditions and eight (inhibitory as well as excitatory) frequency bands. Conventional coherence between the original head surface EEG time series very predominantly also showed reduced coherence during meditation. The topography of the functional connectivities was examined via PCA-based computation of principal connectivities. When going into and out of meditation, significantly different connectivities revealed clearly different topographies in the delta frequency band and minor differences in the beta-2 band. The globally reduced functional interdependence between brain regions in meditation suggests that interaction between the self process functions is minimized, and that constraints on the self process by other processes are minimized, thereby leading to the subjective experience of non-involvement, detachment and letting go, as well as of all-oneness and dissolution of ego borders during meditation.

PMID: 22266174 [PubMed - as supplied by publisher]

Effects of an 8-week meditation program on mood and anxiety in patients with memory loss.

J Altern Complement Med. 2012 Jan;18(1):48-53

Authors: Moss AS, Wintering N, Roggenkamp H, Khalsa DS, Waldman MR, Monti D, Newberg AB

Abstract
Abstract Background: This study assesses changes in mood and anxiety in a cohort of subjects with memory loss who participated in an 8-week Kirtan Kriya meditation program. Perceived spirituality also was assessed. Previous reports from this cohort showed changes in cognitive function and cerebral blood flow (CBF). The purpose of this analysis was to assess outcome measures of mood and affect, and also spirituality, and to determine whether or not results correlated with changes in CBF. Methods: Fifteen (15) subjects (mean age 62±7 years) with memory problems were enrolled in an 8-week meditation program. Before and after the 8-week meditation, subjects were given a battery of neuropsychologic tests as well as measures of mood, anxiety, and spirituality. In addition, they underwent single photon emission computed tomography scans before and after the program. A region-of-interest template obtained counts in several brain structures that could also be compared to the results from the affect and spirituality measures. Results: The meditation training program resulted in notable improvement trends in mood, anxiety, tension, and fatigue, with some parameters reaching statistical significance. All major trends correlated with changes in CBF. There were nonsignificant trends in spirituality scores that did not correlate with changes in CBF. Conclusions: An 8-week, 12 minute a day meditation program in patients with memory loss was associated with positive changes in mood, anxiety, and other neuropsychologic parameters, and these changes correlated with changes in CBF. A larger-scale study is needed to confirm these findings and better elucidate mechanisms of change.

PMID: 22268968 [PubMed - in process]

Impact of Tai Chi exercise on multiple fracture-related risk factors in post-menopausal osteopenic women: a pilot pragmatic, randomized trial.

BMC Complement Altern Med. 2012 Jan 30;12(1):7

Authors: Wayne PM, Kiel DP, Buring JE, Connors EM, Bonato P, Yeh GY, Cohen CJ, Mancinelli C, Davis RB

Abstract
ABSTRACT: BACKGROUND: Tai Chi (TC) is a mind-body exercise that shows potential as an effective and safe intervention for preventing fall-related fractures in the elderly. Few randomized trials have simultaneously evaluated TC’s potential to reduce bone loss and improve fall-predictive balance parameters in osteopenic women. METHODS: In a pragmatic randomized trial, 86 post-menopausal osteopenic women, aged 45-70, were recruited from community clinics. Women were assigned to either nine months of TC training plus usual care (UC) vs. UC alone. Primary outcomes were changes between baseline and nine months of bone mineral density (BMD) of the proximal femur and lumbar spine (dual-energy X-ray absorptiometry) and serum markers of bone resorption and formation. Secondary outcomes included quality of life. In a subsample (n=16), quiet standing fall-predictive sway parameters and clinical balance tests was also assessed. Both intent-to-treat and per-protocol analyses employed. RESULTS: For BMD, no intent-to-treat analyses were statistically significant; however, per protocol analyses (i.e., only including TC participants who completed [greater than or equal to] 75% training requirements) of femoral neck BMD changes were significantly different between TC and UC (+0.04 vs. -0.98%; P=0.05). Changes in bone formation markers and physical domains of quality of life were also more favorable in per protocol TC vs. UC (P=0.05). Changes in sway parameters were significantly improved by TC vs. UC (average sway velocity, P=0.027; anterior-posterior sway range, P=0.014). Clinical measures of balance and function showed statistically non-significant trends in favor of TC. CONCLUSIONS: TC training offered through existing community-based programs is a safe, feasible, and promising intervention for reducing multiple fracture risks. Our results affirm the value of a more definitive, longer-term trial of TC for osteopenic women, adequately powered to detect clinically relevant effects of TC on attenuation of BMD loss and reduction of fall risk in this population. Trail registration: clinicaltrials.gov NCT01039012.

PMID: 22289280 [PubMed - as supplied by publisher]

Review of tai chi as an effective exercise on falls prevention in elderly.

Res Sports Med. 2012 Jan;20(1):37-58

Authors: Schleicher MM, Wedam L, Wu G

Abstract
The risk of accidental falls and fall-related injuries increases with age. Regular physical exercises can delay the age-related changes affecting postural balance and reduce the risk of falls. Although Tai Chi (TC) has become a popular exercise among the elderly, does regular TC exercise lead to fewer falls and fall-related injuries? Who would receive the most benefit from TC exercise? What style of TC is best for fall risk reductions? What is the minimum amount of TC exercise needed before its positive effect is observed? How does the effect of TC exercise compare to other physical exercises? The goal of this study is to conduct a systematic review of recent literature on TC’s effectiveness for reducing fall risks in elders. A summary and analysis is provided for the following variables: targeted subject population, TC curriculum, comparative effect, and outcome measures.

PMID: 22242736 [PubMed - in process]

A systematic review of the effectiveness of qigong exercise in supportive cancer care.

Support Care Cancer. 2012 Jan 19;

Authors: Chan CL, Wang CW, Ho RT, Ng SM, Chan JS, Ziea ET, Wong VC

Abstract
PURPOSE: Qigong as a complementary and alternative modality of traditional Chinese medicine is often used by cancer patients to manage their symptoms. The aim of this systematic review is to critically evaluate the effectiveness of qigong exercise in cancer care. METHODS: Thirteen databases were searched from their inceptions through November 2010. All controlled clinical trials of qigong exercise among cancer patients were included. The strength of the evidence was evaluated for all included studies using the Oxford Centre for Evidence-based Medicine Levels of Evidence. The validity of randomized controlled trials (RCTs) was also evaluated using the Jadad Scale. RESULTS: Twenty-three studies including eight RCTs and fifteen non-randomized controlled clinical trials (CCTs) were identified. The effects of qigong on physical and psychosocial outcomes were examined in 14 studies and the effects on biomedical outcomes were examined in 15 studies. For physical and psychosocial outcomes, it is difficult to draw a conclusion due to heterogeneity of outcome measures and variability of the results in the included studies. Among reviewed studies on biomedical outcomes, a consistent tendency appears to emerge which suggests that the patients treated with qigong exercise in combination with conventional methods had significant improvement in immune function than the patients treated with conventional methods alone. CONCLUSIONS: Due to high risk of bias and methodological problems in the majority of included studies, it is still too early to draw conclusive statements. Further vigorously designed large-scale RCTs with validated outcome measures are needed.

PMID: 22258414 [PubMed - as supplied by publisher]

Autoethnography: reflective journaling and meditation to cope with life-threatening breast cancer.

Clin J Oncol Nurs. 2012 Feb 1;16(1):38-41

Authors: Sealy PA

Abstract
Autoethnography is a qualitative research approach whereby the researcher shares personal stories that relate to the broader cultural context. Living through breast cancer showed me how reflective journaling and meditation can help one to cope with locally advanced breast cancer. The purpose of this autoethnography is to assist nurses in gaining a greater understanding of the primary cultural implications of (a) unresolved emotional issues from the past complicating current treatment and recovery for locally advanced breast cancer, and that (b) reflective journaling and meditation can provide an opportunity to “socially reconstruct” past psychological injury. In this example of autoethnography, I reconstructed the past by re-experiencing childhood wounds through meditation, accompanied by myself in the role of the nurturing mother providing comfort and support to the wounded inner child. That approach affirmed me in my current mothering role and provided imagery of the comfort that I was lacking in my childhood. Such duality empowered me toward self-acceptance and self-worth. Loss, grief, fear, and anxiety are considered universal states and emotions that interfere with quality of life. Finding meaning in suffering can heal pain and free energy for the pursuit of justice, peace, and joy.

PMID: 22297005 [PubMed - in process]

Fifteen minutes of chair-based yoga postures or guided meditation performed in the office can elicit a relaxation response.

Evid Based Complement Alternat Med. 2012;2012:501986

Authors: Melville GW, Chang D, Colagiuri B, Marshall PW, Cheema BS

Abstract
This study compared acute (15 min) yoga posture and guided meditation practice, performed seated in a typical office workspace, on physiological and psychological markers of stress. Twenty participants (39.6 ± 9.5 yr) completed three conditions: yoga, meditation, and control (i.e., usual work) separated by ≥24 hrs. Yoga and meditation significantly reduced perceived stress versus control, and this effect was maintained postintervention. Yoga increased heart rate while meditation reduced heart rate versus control (P < 0.05). Respiration rate was reduced during yoga and meditation versus control (P < 0.05). Domains of heart rate variability (e.g., SDNN and Total Power) were significantly reduced during control versus yoga and meditation. Systolic and diastolic blood pressure were reduced secondary to meditation versus control only (P < 0.05). Physiological adaptations generally regressed toward baseline postintervention. In conclusion, yoga postures or meditation performed in the office can acutely improve several physiological and psychological markers of stress. These effects may be at least partially mediated by reduced respiration rate.

PMID: 22291847 [PubMed - in process]

Rave-goers and visitors to Amsterdam before December 2008 may be intimately familiar with magic mushrooms, but there’s little scientific knowledge on what happens to the brain while tripping.

Now it appears that more research is warranted. A growing number of studies suggested that perhaps the mushrooms’ key ingredient could work magic for certain mental disorders.

New research in Proceedings of the National Academy of Sciences sheds light on why one of the mushrooms’ hallucinogenic chemical compounds, psilocybin, may hold promise for the treatment of depression. Scientists explored the effect of psilocybin on the brain, documenting the neural basis behind the altered state of consciousness that people have reported after using magic mushrooms.

“We have found that these drugs turn off the parts of the brain that integrate sensations – seeing, hearing, feeling – with thinking,” said David Nutt, co-author of the study and researcher at Imperial College London in the United Kingdom.

Read more via Magic mushrooms may be therapeutic – – CNN.com Blogs.