Posts Tagged ‘stress reduction’

the power of downward facing dog

Monday, February 8th, 2010

yoga woman at peace

Have you ever gone on a hike, a walk, or a run and felt tired but also very relaxed and at peace afterwards? We thought so. That is the magic of exercise and of focusing on something other than every day minutiae. Yoga classes, meditation and even simple relaxation techniques can also quiet the noise within and calm the mind. And it turns out that these practices are exceptionally good for your health. A recent study was conducted on cancer patients who were asked to try an 8-week stress reduction program and the results were staggering:

In a study involving 49 patients with breast cancer and 10 patients with prostate cancer, participation in an 8-week “mindfulness-based stress reduction” (MBSR) program was found to enhance quality of life, reduce stress symptoms, reduce cortisol levels, improve immune patterns, reduce systolic blood pressure and improve mood. The 8-week mindfulness-based stress reduction program consisted of relaxation, meditation, gentle yoga, and a daily home practice. Various measurements were taken pre- and post-intervention, and at 6 and 12 months follow-up. Results of linear mixed modeling showed significant improvements in overall symptoms of stress after the intervention, which remained over the follow-up period. Reductions in pro-inflammatory cytokines, cortisol levels, systolic blood pressure, and mood disturbances were found. Furthermore, heart rate was positively associated with symptoms of stress. The results of this study suggest that participation in activities such as those included in this mindfulness-based stress reduction program may be of great benefit to cancer patients, with beneficial effects lasting well beyond the intervention. The authors conclude, “These pilot data represent a preliminary investigation of the longer-term relationships between MBSR program participation and a range of potentially important biomarkers.”

You don’t have to be a marathon runner or a renown Yogi to enjoy the benefits of exercise and relaxation. If you are short on time, buy a yoga or Pilates DVD, or simply find a nice place to sit, breathe, and quiet your mind for a few minutes. All together now: “Om”

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To learn more about managing stress levels for better health, see our health archives. Stress can compromise the immune system, cause irregular unhealthy sleep, and can even contribute to unwanted weight gain. Our effective, high quality supplements Relora® and Dual-Release Melatonin can really make a difference in your stress levels and can promote healthy sleep patterns.

Reference: http://www.vitasearch.com/get-clp-summary/36457, “One year pre-post intervention follow-up of psychological, immune, endocrine and blood pressure outcomes of mindfulness-based stress reduction (MBSR) in breast and prostate cancer outpatients,” Carlson LE, Speca M, et al, Brain Behav Immun, 2007 May 21; [Epub ahead of print]. (Address: Linda E. Carlson, Department of Psychosocial Resources, Tom Baker Cancer Centre Holy Cross Site, Alberta Cancer Board, 2202 Second St. S.W., Calgary, Alta., Canada T3B 0W7; Department of Oncology, Faculty of Medicine, University of Calgary, Canada).

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