Mindfulness Yoga Research

   Ninety percent of women of reproductive age experience at least one symptom of PMS (premenstrual syndrome) at some point in their lives. PMS, or premenstrual syndrome, refers to the cyclic symptoms that start one to two weeks before menstruation (luteal phase), and resolve within four days of the onset of menses (1). The symptoms can be physical, cognitive, behavioral and/or emotional. In only five percent of cases the syndrome is severe enough to be considered a premenstrual dysphoric disorder (1). The prevalence of PMS is variable (30-50%) and the data depend on the sources cited. The variability may be related to the fact that the foundation to alleviate and control these symptoms relies on exercise, balanced nutrition and good quality of sleep. When exercise, balanced nutrition and sleep are optimal, the symptoms of PMS may not affect the quality of life of the women who experience symptoms of PMS. The etiology of PMR is multifactorial and the effects of the fluctuations

   The 2017 American College of Cardiology and the American Heart Association (AHA) Guidelines redefined hypertension to a lower blood pressure threshold of 130 mm HG for systolic blood pressure (SBP) and 80 mm Hg for diastolic blood pressure (DBP).  Considering these guidelines, 46 % of US adults now present with hypertension. The 2017 American College of Cardiology /AHA Guidelines highlight the importance of regular exercise for the management of hypertension along with the DASH diet.  A meta-analysis published by Mayo Clinic Proceedings in March 2019 found that when yoga is practiced with breathing exercises ( pranayama) and meditation-relaxation techniques it is a viable antihypertensive lifestyle therapy that helps to reduce blood pressure (1).  The study showed that the practice of yoga three times a week reduced systolic blood pressure by 11 mm Hg and 6 mm Hg in the case of diastolic pressure. These reductions of blood pressure equal or exceed the decrease reported by aerobic ex

    Guided imagery is the conscious use of the imagination to create positive images to support mind and body in their healing process (1). Mindfulness is a kind of meditation during which we focus on the present moment and become aware of our thoughts, emotions, bodily sensations, and surrounding environment without criticism and judgments (2). We adopt an open curious attitude to what flows in the present moment, without getting attached to sensations, thoughts and emotions. Yoga, for example, is a mindful practice. Guided imagery has ancient roots. In Eastern medicine envisioning well-being is considered important for healing. The Greeks Aristotle and Hippocrates used the power of imagery to help heal their patients. Over the last decades, techniques of relaxation have been researched to attain relaxation and control of bodily processes. The use of biofeedback is an example of this (3). Guided imagery and mindful meditation in the preoperative period support the patients' re

      Nature guided imagery is more effective than guided imagery based on urban settings. A study published by Frontiers in Psychology assessed the effects of two different types of guided imagery to learn if one was better than the other (1). To qualify for the study participants had to be 18 years of age or older, and they had to suffer anxiety symptoms. A score for their anxiety was obtained before and after the guided imagery.   Participants had to do both types of guided imagery (the nature-based imagery and the urban type of imagery). A specially trained psychologist collaborated with the researchers. The study concluded that both types of imagery were of benefit to reduce anxiety, but nature-based guided imagery was found to be even more effective than the urban-based imagery (1).  Yoga is a mindful holistic practice that awakens the awareness of union and connection with nature. Hence, yoga acknowledges the need to establish a healthy relationship with the environment. Fro

    Little research has been done to study how yoga may play a role in supporting bone health. In 2015 Dr. Loren Fishman had a study published in Topics in Geriatric Rehabilitation (1). The results of his study suggest that a twelve-minute daily yoga regimen may help to reverse osteoporosis. The purpose of his research was to assess the effectiveness of selected yoga postures in raising bone mineral density.   Dr. Fishman recruited 741 volunteers through the internet between 2005 and 2015. The volunteers had to submit a DEXA scan of their spines and hips at the beginning of the study, as well as laboratory tests. Those who qualified for the study had to follow instructions on how to do the set of yoga poses regularly and they were asked to document what they did on logs.  Out of the 741 volunteers, 227 participants completed the yoga routine. The average age of the participants was 68 when they entered the study. Eighty-three percent (83%) of the participants had lower-than-normal