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HEALTH YOGA THERAPY FOR MENTAL HEALTH

Yoga Therapy for Mental Health: A New Frontier in Mental Health Treatment

As mental health professionals, our primary goal is to effectively treat and support individuals grappling with a wide range of mental and emotional health issues. The traditional clinical model predominantly categorizes and treats these issues through cognitive and pharmacological interventions. However, emerging research and practices in the field of mindfulness and yoga therapy are showing promising results by integrating body awareness into treatment protocols. This article explores how mindfulness practices that emphasize self-awareness of the somatic basis of our feelings and emotions can significantly enhance our ability to achieve self-regulation and self-control, thereby offering a more holistic and empowering approach to mental health care.

Rethinking Traditional Models:

Current mental health practices often lump together cognitive dysfunctions and emotional disorders, ranging from Alzheimer’s and ADHD to bipolar disorder and depression, under the singular umbrella of mental health issues. Treatment typically focuses on the head—that is, on cognitive processes and neurochemical imbalances in the brain. However, this approach might overlook the somatic experiences that are the intrinsic foundation of our feelings and emotions. As experienced practitioners, it’s crucial to recognize that emotions and feelings are not just mental states, but are rooted in bodily sensations.

Integrating Mindfulness and Body Awareness:

Mindfulness and yoga therapy provide powerful tools for tapping into the body’s role in emotion regulation and mental health. These practices direct attention to the physical sensations associated with emotional states—such as the tightness in one’s chest with anxiety,/ or the palpable tension during stress. This method allows for a deeper exploration of how emotions and feelings manifest physically within the body. Once we can locate the sensate basis of an emotion, we can control this emotion.

Research consistently shows that mindfulness practices enhance self-awareness, which is pivotal in identifying and modifying emotional experiences.  Self-awareness through mindfulness does not merely observe emotions but engages with them on a physiological level, leading to improved self-regulation and control. This is achieved through practices that encourage individuals to notice, interact with, and alter their emotional responses by understanding their physical roots.

Empirical Support for Mindfulness Practices:

Numerous studies underscore the effectiveness of mindfulness in fostering self-regulation. These include research on the vagal nerve, which illustrates how mindfulness techniques can influence autonomic nervous system responses, thereby enhancing emotional regulation. My own research, along with contributions from others in the field, supports the notion that increased bodily awareness leads to significant improvements in emotion-regulation and self-control.

Practical Application in Therapy:

For mental health providers, incorporating body awareness practices such as mindfulness and yoga therapy into our therapeutic approaches can profoundly impact treatment outcomes. This could involve:

  • Integrative Sessions: Combining traditional psychotherapeutic techniques with mindfulness practices that focus on bodily sensations.
  • Tailored Mindfulness Exercises: Designing mindfulness exercises that clients can use to explore the physical foundations of their feelings and emotions, fostering greater emotional awareness and control.
  • Educational Workshops: Offering workshops to teach clients about the interconnection between their physical and emotional health, empowering them with tools to manage their conditions.

Conclusion:

The integration of mindfulness and yoga therapy into mental health treatment represents a significant shift towards a more holistic approach. As seasoned professionals, it is our responsibility to continually adapt and embrace methods that not only address the symptoms but also the underlying physical basis of mental health issues. By doing so, we can provide our clients with comprehensive, evidence-based tools for managing their mental and emotional well-being, ultimately leading to more effective and sustainable treatment outcomes in behavioral health. This approach not only enriches our practice but also aligns closely with the lived experiences of our clients, promoting a deeper understanding and management of our well-being in the modern world.

 
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HEALTH MINDFULNESS

Mind-Body Influences of a Solar Eclipse

Deborah Norris, Ph.D.

Mind Body Influences of a solar Eclipse

A total solar eclipse will occur on August 21, 2017, and cross the United States from coast to coast. Many are interested in the physical and psychological effects of this celestial event. All planetary and related astronomical cycles affect us physically and therefore psychologically. The most common effects are so routine that we take them for granted, such as the daily rotation of the earth affecting our sleep-wake cycles; the orbit of the earth around the sun giving us seasons and affecting our metabolism and moods; and of course the hormonal shifts related to the 28-day orbit of the moon around the earth. These celestial cycles affect not only humans, but also all of the other living things in our environment. We see evidence of this from the cycle of animals shedding, and hibernating or migrating for the winter, and trees dropping their leaves in the Fall.

Less frequent or intermittent celestial cycles such as solar eclipses can also affect us in unique and subtle ways. We know of at least three ways in which a solar eclipse alters our physical environment, and thus may influence us physically. The most obvious physical phenomenon is the darkening that occurs as the moon passes between the sun and the earth, blocking the sunlight that touches the earth. The presence of light has a powerful influence on animal behavior and hormones. Anyone who breeds horses knows that the estrous cycle of a horse can be regulated by simply artificially adjusting the lights.

Studies of wild animals show that they are significantly affected by the appearance of darkness during a total eclipse.¹ Bird calls by doves, starlings and many other birds cease during the dark phase of the eclipse, and resume in full cacophony as if dawn during the return of daylight following the eclipse. Birds such as egrets and herons have been seen flying to roost at the totality, and making a U-turn back to the water to feed as the light returned minutes later. Frogs, which normally sing only at night, begin to croak during the totality, and then become quiet again when the light returns.

In humans, studies have shown that prolactin levels are elevated immediately subsequent to a solar eclipse. Prolactin is a hormone that regulates metabolism, the immune system, and development of the pancreas. Elevated prolactin levels following an eclipse mirror the rise in prolactin that typically peaks during REM sleep, and with the dawning light.

Another physical change that occurs during an eclipse is a subtle but measureable change in the gravitational force exerted on the earth. The gravitational force of the moon is strong enough to pull the oceans back and forth across the face of the earth, causing the tides to rise and fall, and is a force that regulates the hormones of many animals. Studies show that as with the tides, the feeding and reproductive hormones of animals are directly influenced by shifts in the gravitational force of the moon. During a solar eclipse the gravitational pull of the moon and sun line up so that the Earth feels a combined force of both at the same time. The exact hormonal and behavioral effects of this unusual gravitational force are unknown and may or may not be noticeable to the observer.

The third change in physical force that occurs on the earth during a solar eclipse is a shift in the electromagnetic field in the earth’s ionosphere. This electromagnetic field exists because of an electrical tension between the negative charge of the earth’s surface and the positive electrical charge of the earth’s surrounding atmosphere. The global electromagnetic resonance is typically measured at 7.83 Hz, ranging from roughly 3-60 Hz, and is referred to as the Schumann resonance after Winfried Schumann who discovered it. Previous experiments show that during an eclipse, there is an increase in the electrical tension in our atmosphere. The shadow of the eclipse can cause changes to the ionosphere significant enough to affect radio wave propagation, and possibly human physiology as well.

The human nervous system also functions by a system of polarization and depolarization of electrical charges within the neurons, which cause neurons to fire and transmit information such as sensations, thoughts and feelings. Much like the surface of the earth, neurons are negatively charged within the cell, with a positive charge that exists in the surrounding area outside of the cell. Furthermore, the electromagnetic field of the brain (and the heart) functions in a similar range as that of the earth’s ionosphere, at approximately 0.5-100 Hz.

Although I could find no research on the effects of a solar eclipse on the electroencephalography (EEG) of the brain, considerable data does show that fluctuations in the electromagnetic field in the ionosphere, such as those expected during a solar eclipse, precipitate significant bioelectric changes in both the brain and heart. Specifically, alterations in the Schumann resonance cause alterations in EEG patterns of human brain waves and electrocardiography (EKG) patterns of the heart. Calcium ion uptake is altered affecting both the brain and heart. Hormone levels of melatonin and growth hormones are also affected. Other effects associated with changes in solar geomagnetic activity include increased blood pressure, reproductive, immune system, cardiac and neurological effects, effects on mental health, as well as countless other stress-related conditions.² Similar types of physical and psychological effects could possibly be expected to occur during the solar eclipse.

Long-term effects of a solar eclipse are less straightforward to predict. It is clear from studying the cyclic nature of celestial phenomenon that significant events can be pivotal moments in the beginning of a new cycle. The solstices are an example of a transition from one cycle to another, as the seasons shift, and the daylight hours shift from lengthening to shortening or visa versa, and a cascade of hormonal and other physical and psychological shifts begin to unfold. Again, we are so familiar with the physical and psychological changes that occur during these shifts in the cycle, that we come to take them for granted. They are, none-the-less, caused by a pivotal moment in the cycle of celestial events. More research on the physical and psychological effects at the pivotal event of a solar eclipse is necessary to reveal if this will be the beginning of a new cycle (see Saros Series 145³) or “season” affecting humankind.

We cannot avoid the unfolding of the orbital nature of the universe. The one thing that is certain is change itself. Whether it is daily, lunar or seasonal changes, or the more rare eclipses that occur with the alignment of the sun, the moon and the earth, the key to moving smoothly through these cyclic transitions is mindfulness. Mindfulness allows us to stay in the flow during times of change. Mindfulness is a character that develops from mind-body practices, like strength develops from exercise.

Mind-body practices such as meditation are a practice of conscious awareness of shifts in our moods and our feelings. We consciously process the experiential effects of changes in our environment and in our life. During the eclipse, and the surrounding days, be aware of any changes in your emotions or feelings. Some days your energy may seem to shift down, and other days it may shift up. Some days we may feel more energetically expansive, and other days we may feel like drawing in and quieting. Don’t shy away from the experience, but rather, breath deeply and consciously, and let it move through you. It is a natural part of life. This process of awareness is appropriate at all times, however, the days surrounding the total solar eclipse on August 21, 2017, are a unique opportunity for you to check in on yourself and to honor any feelings that do or do not arise for you at this potentially pivotal point in time. Through these practices, we cultivate the capacity to align ourselves with the universe around us, and to ride the waves of change. In the flow, we feel greater comfort and ease.

____________________

REFERENCES

¹ Murdin, P. Effects of the 2001 total solar eclipse on African wildlife Astronomy & Geophysics, 2001, Aug;42(4):4.

² Boral GC(1), Mishra DC, Pal SK, Effects of total solar eclipse on mental patients-a clinicobiochemical correlation. Indian J Psychiatry. 1981 Apr;23(2):160-3.

³ https://eclipse.gsfc.nasa.gov/SEsaros/SEsaros145.html

Picture of Deborah Norris, Ph.D.

Deborah Norris, Ph.D.

In 1996, Debbie was diagnosed with severe fibromyalgia, which left her in chronic pain; doctors said there was no cure and nothing could be done. Debbie, a research scientist, began researching the underlying causes of her condition and took up practices to reverse these causes. Debbie began doing things to gradually increase her physical, mental and emotional well-being, including gentle yoga for the physical pain, nutritional changes to increase her energy and meditation to relieve stress. By incorporating these practices, Debbie reversed her condition and returned to an active, healthy life. After an accident in 1999, Debbie suffered a traumatic brain injury and was diagnosed with seizures, impaired vision and chronic headaches. Once again, Debbie researched ways to heal herself using mind and body practices, and once again, Debbie was able to heal herself and live a healthy life free of seizures and pain. In her practice, Dr. Norris draws on both her scientific research and ancient wisdom to integrate lifestyle elements of meditation, physical exercise, spiritual development, relaxation therapy, nutrition and herbs for maximal health and happiness!

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JOURNEY TO WELL BEING

Journey to Well-Being

Deborah Norris, Ph.D.

Journey To Well Being

The Journey

“It began in mystery, and it will end in mystery, but what a savage and beautiful country lies in between.” ~ Diane Ackerman

Life is often described as a journey. Particularly during trying times or otherwise remarkable periods, we reflect upon life as a right-of-passage where lessons are learned, discoveries are made, and we find ourselves exploring both the outer and the inner landscape of experience.

Many people cite an illness or other health crisis as an impetus for this journey. I hear often of the journey as a climb out of darkness towards healthier living, and what I refer to as Optimal Living. Optimal living is not always pain free, but it is the best that we can have at the moment. Indeed, the reminder that one is still breathing at this moment can sometimes provide the greatest relief. It reminds us that as of This Moment we are still on the journey!

I have spent my life exploring the journeys, both my own, and those of others, curious about the qualities that people find rewarding, and also those which people prefer to avoid. Right off, I’ll tell you that it is different for everyone. As much as we look different from each other, similarly our personal circumstances and experiences are never quite the same. What works for one person on the journey may or may not work for others. I’ve seen someone who recovered from multiple sclerosis (MS) by going on a macrobiotic diet. She swore that everyone with any condition should go on a macrobiotic diet. Yet another woman recovered from MS by doing yoga. She swears that everyone should do yoga. But there are those who have tried yoga and various diets and more, and not found the positive effects on their health that others have claimed.

And yet we seek to discover the broader patterns that we all share as similarities, both in the way that we look, and the circumstances that make us healthier and happier. We are generally designed to have two arms and two legs, walk upright, with a head on top. Hair grows somewhere around the head, and a few other common places, and we have about 10 toes and 10 fingers. So there are some expectable similarities. So it is, I have found, with the steps along the journey that lead to optimal well-being. The following are six lifestyle factors that I find are common themes in the journey of well-being; adequate nutrition and hydration, some form of exercise, adequate sleep, stress management and spiritual discovery. Each of these is a land of its own to explore, full of valleys and mountains, vast stretches of unexplored territories and treasures.

In our Journey to Well-being, we will be exploring these areas of well-being; a guided tour, if you will, through the land of opportunity. It will be literally bountiful with fresh fruits and vegetables, pure spring water, room to move, fresh air to breathe, and safe havens for rest and recovery. It will also be a journey inward, facing our fears and our pains, continuing on through them to the core of our consciousness. The journey into the consciousness is where we will find the foundations for behavioral change. Exploring the consciousness leads to a greater capacity for self-regulation and the comfort of a sense of having more self-control. As the consciousness expands, we experience a sense of freedom, both in our ability to make our own decisions and choices, and a sense of freedom in the ability to let go and take things as they come – experiences of acceptance and trust – open to the inquisitive nature of a journeyer.

The Journey to Well-being, with Dr. Debbie Norris and Aurora Hutchinson, provides tips and tricks for exploration every two weeks. Please share your discoveries along the way!

Picture of Deborah Norris, Ph.D.

Deborah Norris, Ph.D.

In 1996, Debbie was diagnosed with severe fibromyalgia, which left her in chronic pain; doctors said there was no cure and nothing could be done. Debbie, a research scientist, began researching the underlying causes of her condition and took up practices to reverse these causes. Debbie began doing things to gradually increase her physical, mental and emotional well-being, including gentle yoga for the physical pain, nutritional changes to increase her energy and meditation to relieve stress. By incorporating these practices, Debbie reversed her condition and returned to an active, healthy life. After an accident in 1999, Debbie suffered a traumatic brain injury and was diagnosed with seizures, impaired vision and chronic headaches. Once again, Debbie researched ways to heal herself using mind and body practices, and once again, Debbie was able to heal herself and live a healthy life free of seizures and pain. In her practice, Dr. Norris draws on both her scientific research and ancient wisdom to integrate lifestyle elements of meditation, physical exercise, spiritual development, relaxation therapy, nutrition and herbs for maximal health and happiness!

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SELF-SUFFICIENCY

Fear

Deborah Norris, Ph.D.

Fear.

To fear something is to believe in it. If you do not believe in something, it cannot make you afraid. That is why religions suggest that we fear God, not because God is scary or that we should be afraid that God would hurt us, but because to fear something, you must believe in it. Fear is belief with uncertainty. It invokes an active physiological state in preparation for responding. In everyday life, we experience fear as a physical phenomenon in our bodies, referred to as the “fear response”, the “fight-or-flight response”, or the “stress-response”. Whatever the label for this experience, it is activated by our brain affecting our bodies for the purpose of some potential action, heightening our alertness and awareness. It is this greater consciousness of and indeed gratitude for being that we experience in our fear. It is ultimately belief in ourselves that provides us with fear. We believe that we exist. To fear God is to believe in God. To fear dying or danger is to believe in existing. That is the gift of fear.

Picture of Deborah Norris, Ph.D.

Deborah Norris, Ph.D.

In 1996, Debbie was diagnosed with severe fibromyalgia, which left her in chronic pain; doctors said there was no cure and nothing could be done. Debbie, a research scientist, began researching the underlying causes of her condition and took up practices to reverse these causes. Debbie began doing things to gradually increase her physical, mental and emotional well-being, including gentle yoga for the physical pain, nutritional changes to increase her energy and meditation to relieve stress. By incorporating these practices, Debbie reversed her condition and returned to an active, healthy life. After an accident in 1999, Debbie suffered a traumatic brain injury and was diagnosed with seizures, impaired vision and chronic headaches. Once again, Debbie researched ways to heal herself using mind and body practices, and once again, Debbie was able to heal herself and live a healthy life free of seizures and pain. In her practice, Dr. Norris draws on both her scientific research and ancient wisdom to integrate lifestyle elements of meditation, physical exercise, spiritual development, relaxation therapy, nutrition and herbs for maximal health and happiness!

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JOURNEY TO WELL BEING MINDFULNESS SELF-SUFFICIENCY

Trust Your Inner Guidance

The journey to living an authentic life can, at times, be scary and challenging. Often, we want the people in our lives to approve of our choices, or validate our feelings. For me, there have been many decisions that I have made that sometimes weren’t fully supported by either family or friends. Regardless of my choices or their subsequent outcomes, I am fortunate and grateful for their steadfast love. Perhaps the realization and respect that we each have a unique path to follow allows this acceptance. One of the many gifts of mindfulness is coming to know who we are, the patterns of our thoughts, how beliefs arise, and the freedom to choose those thoughts and beliefs, regardless of past conditioning. It is a full acceptance of the self.

Suggested practice: Trust your inner guidance

If there is a question, decision, or simply something you are exploring, like a new city or activity, I invite you to engage this practice and notice how you connect with your inner guidance.

Connecting with the breath, arrive in this moment.

  • Settling in, perhaps notice how the breath is moving throughout the body.
  • Allowing yourself to simply sit easy with the sensations as they are arising, what do you notice
  • Perhaps thoughts are bubbling up to the surface.
  • Perhaps you are noticing tension, a holding in various parts of the body.
  • Simply noticing these areas, you might sense a gentle easing, a letting go as the breath calms the nervous system, calms the mind.
  • In opening the senses wide to the sounds, sensations, thoughts and the breath, what are you witnessing?

If you are processing a question or a decision, notice where the body speaks to you.  Perhaps notice all of the ways in which the body speaks to you, sometimes screaming, when we ignore it.

As you listen to that still, but interestingly, dynamic and flowing place within you, the answers might surprise you.  And as you trust it more, allowing your inner compass to guide you, that “voice” gets stronger and easier to hear.

Have a wonderful week!

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PERSONAL HEALING STORIES

Personal Healing Stories

Would you like to share your thoughts?

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HEALTH SCIENCE RESEARCH

Why Get Acupuncture?

Now that scientific evidence has shown many health benefits of acupuncture, the question for consumers remains, “Should I use acupuncture to treat my health condition?” Acupuncture was one of the first complementary medical practices to be approved by most health insurance companies for coverage, with studies finding that acupuncture and acupressure help significantly in the treatment of many conditions. As evidence mounted that acupuncture could be used to treat symptoms of pain, anxiety, mood disorders, to balance hormones, and to improve sleep, researchers began to wonder about the mechanisms of action by which acupuncture worked. The National Institute of Health stated on their website, “Nobody knows how acupuncture works.” Interestingly, there were many acupuncturists at that time in the U.S., who knew quite well how acupuncture works. They simply spoke a different language from medical researchers. Acupuncturists understand the mechanisms of their treatment as working with energy fields that flow through the body, referred to as meridians. While medical researchers explored the biochemical changes in endorphins (the body’s own painkillers), and serotonin (the body’s own mood regulator and a key player in our immune system), and used CAT scans and MRI’s, mammograms, EKG’s and EEG’s to measure the flow of electro-magnetic fields. Interestingly, current studies of magnetic resonance imaging (MRI) are finding that mind-body practices are capable of changing the very structure of our brains. The fact that acupuncture increases serotonin levels by enhancing the body’s own serotonin production and the discovery of the role of serotonin in the immune system may explain why acupuncture is useful in treating numerous conditions. A study by the University College of London Medical School, found that serotonin significantly inhibited bladder cancer cell growth. Eager to find ways to increase serotonin levels for the treatment of cancer, researchers quickly explored the effects of anti-depressant medications such as SSRI’s on serotonin’s anti-cancer effects. The results unexpectedly showed the reverse. SSRI’s actually blocked the beneficial effects of serotonin in killing cancer cells. The question remained, how do we increase serotonin without drugs? One answer is acupuncture (meditation, tai chi and yoga have all also been shown to naturally increase serotonin levels). This may explain how acupuncture may increase rates of survival in patients being treated for cancer. A recent revolution in genetics research has opened up a whole new field of epigentics – exploring the potential for our genes to change in our own lifetime, and for these traits to be passed on to future generations.  Exploring the genetics of cancer, researchers have searched for a way to improve the lifespan of the DNA in our healthy cells, while decreasing the lifespan of cancer cells. Many mind-body practices have been shown to increase the longevity of our chromosomes, by increasing levels of an enzyme called telomerase – an enzyme responsible for putting telomeres back on the ends of our chromosomes, thus, effectively, reversing what we have previously thought of as the aging process. But researchers have been concerned that if we increase telomerase levels in cancer cells, these unwanted cells may also persist. An important study by Dr. Omura from the Heart Disease Research Foundation found that acupuncture differentially effects telomerase levels in healthy cells versus cancer cells, causing cancer cells to decline and literally self-destruct, while our healthy cells thrive. Further research should continue to explore the clinical benefits of acupuncture, not just as a palliative option in cancer care, but as part of the protocol for treatment. The summation of current research on acupuncture shows it is helpful for treating any number of conditions and may in fact be beneficial for treating any and all conditions, based on its beneficial impact on the fundamental structures of our brain, genes, cells, endocrine, nervous and immune systems. 

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MIND - BODY MEDICINE

Meet the Class

The goal of this research blog is to make scientific data regarding yoga and mindfulness for pain more widely available, accessible, and easy to understand for readers of all levels. These students are taking a multi-media approach to data collection and presentation and hope our readers enjoy the content. Here is a little bit more about the Yoga and Mindfulness Research course and its students.

Meet the Team: 

Deborah Norris. Dr. Norris is the professor for the Yoga and Mindfulness Research course at American University. She is also the Founder and Executive Director of The Mindfulness Center. She is trained extensively in mind-body therapies, ranging from traditional medical and psychotherapeutic practices to holistic and integrative therapies and lifestyle practices. A health scientist with over 40 years of experience in research, clinical application and education, Dr. Norris brings meditation, yoga, hypnosis and other lifestyle wellness programs to the forefront of your health plan.

In her practice, Dr. Norris integrates lifestyle elements of meditation, physical exercise, spiritual development, relaxation therapy, energy work, imagery, nutrition and herbalism for maximal health and happiness! Working with you and your physicians, Dr. Norris and the team members of The Mindfulness Center can help you formulate an integrative approach to your health care.

Deborah Collazo. Deborah is a second-semester senior at American University studying Psychology and French. She is originally from San Juan, Puerto Rico so she loves spending time outside under the sun. Deborah is a 200-hour yoga teacher and has taught in various sites in DC, including The Mindfulness Center. She has been interning at The Mindfulness Center for a year and a half now, which has been an integral part of her professional development. Deborah is the Teaching Assistant for the Yoga and Mindfulness Research course and is looking forward to helping the students research, analyze, and present their data in an accessible (and fun) way!

Mary Ney. Mary is a first year student at American University in Washington, DC where she is studying public health. She is originally from Ocean City, New Jersey. Mary has been practicing yoga for over four years and has a passion for wellness, running, and healthy foods.

Savannah McCann. Savannah is from Pittsburgh, PA and is a freshman at American University. She is majoring in Broadcast Journalism with a minor in Business and Entertainment. She has danced for 16 year and was on her dance team in high school and also danced at a studio. She likes to watch sports and LOVES dogs. She has an addiction to coffee, shopping, and Grey’s Anatomy. She started practicing yoga and mindfulness with her grandmother almost two years ago.

Maris Laughton. Maris is a second semester freshman at American University, but is originally from Hudson, Massachusetts. She moved to DC for the abundant internship opportunities and with hopes of escaping the snow. She is majoring in print journalism with a possible minor in French. Her ultimate goal is to travel the world and be published in a the National Geographic magazine. Maris is currently enrolled in the Yoga and Mindfulness Research course taught by Dr. Norris.

Jacqueline Lantsman. Jacqueline, from Brooklyn, New York, is majoring in Public Health and Justice and Law. She discovered her interest in health when recognizing the poor life-styles of her fellow New Yorkers. For the past 5 years she has been dedicated to learning about bettering the standards of living—from dietary trends, to limiting desk-bound routines. She currently writes for the American Society for Biochemistry and Molecular Biology, and serves as the Self-care Committee Coordinator at American University’s, Students Against Sexual Violence. Her participation in the Yoga and Mindfulness Research stems from her interest in learning of the self-care treatments that yoga and meditation offer.

Emily Summers. Emily is a first year student at American University, majoring in International Relations, who grew up in Boston, Massachusetts. She came to yoga at 14, hoping to alleviate pain caused by sports related injuries. She has been doing yoga regularly ever since and never plans on stopping! Emily is a life long vegetarian who has dabbled in veganism and cares deeply for Mother Nature. She is happiest by the ocean, especially in the water.

Kelsey. Kelsey lives in Bayonne, New Jersey with her mother, father, older sister, and younger brother. She is a freshman at American University and a Film and Media Arts Major. Kelsey began practicing yoga three years ago and became a 200-hour certified yoga teacher in June 2015. She teaches to help others find peace and balance. Kelsey enjoys learning more about yoga and mindfulness research and also enjoys sharing such research through video, photography, and writing.

Abigail Danfora. Abigail, a native of North Carolina, is a freshman studying neuroscience and French at American University. She is particularly interested in studying autoimmune diseases and the role of mind-body medicine in the treatment thereof. In her spare time, she enjoys reading, movies, blogging, spending time with family and friends, playing with her two cats, and going for walks.

Beth Tevault. Beth TeVault is joining the Yoga and Mindfulness cohort from the Women’s, Gender, and Sexuality Studies department at American University. In her classes, students examine the social structures that frame various experiences of the world, and investigate the ways that physical embodiment can determine those experiences. Beth plans to implement that knowledge to complete research into the ways that gender and sexuality influence the practice of yoga. Additionally, as she’ll be beginning a PhD program in the fall of 2016, she is very interested in utilizing stress management through yoga and meditation.

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MIND - BODY MEDICINE

Yoga to Reduce Pelvic Pain during Pregnancy

Pregnancy has commonly been equated with pain and fatigue. In this day and age the pain ideology is lacking the knowledge of available techniques for easing and reducing pain during pregnancy. Prospects in Self-care approaches to health care have recognized that yoga and meditation can greatly relieve pregnant women of common labor pain.

In the research study, Effects of prenatal yoga: a systematic review of randomized controlled trials[1] it was determined that prenatal yoga has the ability to reduce pelvic pain, improve mental conditions such as stress, depression, anxiety, improve physical conditions during pregnancy and improve overall perinatal outcomes. Women who suffer from pain in the pelvic area commonly vary in discomfort, but there are those whose pain is categorized as debilitating. A major result of the study was that women who had been burdened by pelvic pain significantly reduced their median pain score by participating in yoga.

 

“It [Yoga] helped see me through everything— three pregnancies—just all the moments of my life, both challenging and good.” – Kazuko Okuno [2]

 

In another study, The Effects of Mindfulness-Based Yoga During Pregnancy on Maternal Psychological and Physical Distress[3]researchers also examined the effect of a mindful-yoga intervention on pain in pregnant participants. In a seven-week trial of Iyengar yoga, which consisted of accessing balance in the body that then reflects a balance in the mind, researchers reported that women in their second and third trimesters felt a reduction in their physical pain. Difference in pain was measured using a Brief Pain Inventory, which consisted of two dimensions—the pain intensity and pain interference with daily activities. The scale ranged from 0 to 10 where 0 would constitute no pain/no interference, and 10 was worst pain/complete interference. Commonly during advancements in gestation women felt an increase in pelvic pain in the second trimester. In the case of those women who participated in the seven week Iyengar yoga trial, their pain did not intensify.

 

YOGAChicago, a blog devoted to educating individuals on the practice of yoga, shares an article, Yoga in Pregnancy; Countless Benefits[4] written by Jennifer Barron Fishman. The article suggests that yoga practice during pregnancy helps women to feel calmer and safer. Fishman shares that yoga asana practice helped open the muscles of the pelvis, which is directly tied to easing lower-back pain in pregnant women. Ellen Curtis, a pregnant student of yoga shared that yoga helped her “avoid a lot of aches and pains…”

 

Pregnancy isn’t Painful with Yoga

Pregnancy does not have to be painful—it is a beautiful phenomenon that if treated with care can be the closest bonding experience between a mother and a child. Yoga practice is capable of lessening the commonly feared pain experienced throughout a pregnancy. The control a pregnant mother is capable of accessing by practicing yoga as a self-care treatment is revolutionary in modern medicine.

This article was contributed by Jacqueline Lantsman. 

Jacqueline is from Brooklyn, New York, and is majoring in Public Health and Justice and Law. She discovered her interest in health when recognizing the poor life-styles of her fellow New Yorkers. For the past 5 years she has been dedicated to learning about bettering the standards of living—from dietary trends, to limiting desk-bound routines. She currently writes for the American Society for Biochemistry and Molecular Biology, and serves as the Self-care Committee Coordinator at American University’s, Students Against Sexual Violence. Her participation in the Yoga and Mindfulness Research stems from her interest in learning of the self-care treatments that yoga and meditation offer.

To read more about our students and to find out about the research they are doing, visit the Mind-Body Medicine homepage.

 

References: 

[1] Kawanishi, Y., Hanley, S., Tabata, K., Nakagi, Y., Ito, T., Yoshioka, E., … Saijo, Y. (2015). [Effects of prenatal yoga: A systematic review of randomized controlled trials]. [Nihon kōshū eisei zasshi] Japanese journal of public health.5(62), . Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/26118705

[2] Yoga Videos (2014). Kazuko Okuno (yoga instructor interview) be yoga Japan Available from https://www.youtube.com/watch?v=Gdax_6Ok8Cg

[3] Beddoe, A. E., Paul Yang, C.-P., Kennedy, H. P., Weiss, S. J., & Lee, K. A. (2009, February). The Effects of Mindfulness-Based Yoga During Pregnancy on Maternal Psychological and Physical Distress. Retrieved January 2016, from http://jognn.awhonn.org/

[4] Fishman, J. B. (2001, August). Yoga in pregnancy; countless benefits Retrieved from http://yogachicago.com/2014/03/yoga-in-pregnancy-countless-benefits/ ‎

Image Credit: http://www.medicalnewstoday.com/content/images/articles/276/276322/three-pregnant-women-doing-yoga.jpg

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