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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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GUIDED MEDITATION MIND - BODY MEDICINE

Mind-Body Medicine

This section will include a compilation of various articles published by American University students who are taking the First-Year seminar on Mind-Body Medicine. The course will be focusing on yoga and mindfulness and and their effects on pain management. The students in this course are very excited to share the knowledge they have gained through their research, which can be accessed on this page. A full description of the course along with biographies of each of the contributing students can be found here.

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RECIPES

Recipes

Deborah Norris, Ph.D.

Recipes

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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HEALTH MIND - BODY MEDICINE NUTRITION

Four Pain-Causing Foods to Avoid

Inflammation is a common cause of pain, however it is easily preventable with small changes to your daily life. Inflammation is when the body attacks foreign substances in an attempt to heal itself, releasing white blood cells and histamines[1]. While headache or joint pain may seem like isolated incidents specific to the area in pain, these maladies are often caused or worsened by the food you put into your body. Much of the inflammation in the body begins in the gut, which has a very thin and at times permeable wall through which nutrients and other materials pass into the bloodstream. This is referred to as leaky gut syndrome, however the symptoms are often so far removed from what we realize to be gut-related that they never consider a diet change to be an effective option. Inflammation within the body can lead to serious health issues and chronic inflammatory diseases, including obesity, diabetes, heart disease, and autoimmune conditions[2]. Luckily, eliminating or limiting the intake of several common food groups from your diet can significantly subdue inflammation within the body, eliminate the symptoms of these chronic diseases, addressing the root of the issue.

1. WHEAT 

Wheat and other cereal grains have been found to cause inflammation. The body has difficulty digesting the components of wheat, particularly gluten, which often leads to an increased intestine permeability. Lectins are another component of wheat that are potentially damaging to organs and are extremely difficult for the body to process, as they are resistant to digestive enzymes. When lectin and gluten make their way into the bloodstream, they invoke an inflammatory response in other parts of the body, as the immune system works to eliminate them. This leads to varying forms of pain, which may range from headaches to joint pain. A major source of pain that comes from wheat consumption is gut pain. This may lead to celiac disease, which causes damage to the small intestine in response to gluten consumption. This is similar to Crohn’s disease, which is an inflammatory bowl disease that causes abdominal pain and fever, which are inflammatory responses, among other symptoms[3]. The long-term effects of consumption in some cases may lead to chronic inflammatory diseases such as diabetes and obesity[4].

2. DAIRY 

While dairy has been hailed as a vital component of a healthy diet, it causes a number of negative side effects, as most humans do not posses the enzyme necessary to break down milk sugar (lactose) or milk proteins (whey and casein). Difficulty breaking down these components leads to inflammation, which often takes the form of digestive discomfort and potentially acne. Consuming dairy makes the digestive system highly acidic, which forces the body to take elements from bone—such as calcium—and use it to alkalinize the digestive system. Contrary to marketing claims, it often takes more calcium to digest dairy than it provides for other purposes, consequently weakening bones and causing joint pain[5]. There are a number of non-dairy products available, often made from coconut or almond products, which can be used to replace milk, yogurt and ice cream.

3. SUGAR

When digesting sugar, the body releases insulin in order to regulate blood sugar levels. While insulin is important to maintain hormonal balance and stability in the body, when too much is released, it causes inflammation. Sugar consumption can lead to a number of chronic illnesses, most notably diabetes, which occurs when the body loses control of its insulin-making abilities. Heart disease and obesity are also consequences of excessive sugar consumption and occur because of deep tissue inflammation. Cane sugar and high fructose corn syrup cause the most drastic spike in insulin production leading to more severe inflammation than less processed and unrefined sugars and sweeteners[6]. Refined sugars and high fructose corn syrup are most commonly found in processed foods, and should be swapped out for natural sweeteners—such as honey, agave, or raw sugar—which have a much less drastic effect on the body.

4. CAFFEINE 

Caffeine is known to cause inflammation in the body when taken in high doses. Caffeine is most commonly found in coffee, which is one of the most widely consumed beverages in the world, making caffeine the most commonly consumed stimulant drug in the world. Not only does it constrict blood vessels and cause stress, but it also triggers insulin production, which is highly inflammatory in the body. Caffeine is highly addictive, as it heavily impacts brain function and blood flow to the brain, which is why coffee drinkers get headaches during withdrawal[7]. Caffeine has also been found to interfere with sleep quality, even for those who only drink one cup of coffee in the morning. While you may feel like you’ve been asleep for 8 hours, you spend less time in slow-wave sleep after consuming caffeine, which is the type of sleep when the body heals[8]. While quitting coffee and other forms of caffeine may seem like a physical impossibility, cutting back and ultimately letting go of caffeine for good will have positive effect on the body and brain functions and reduce the risk of chronic diseases associated with inflammation. Tea is a great substitution for coffee, as it is mildly caffeinated and comes in a variety of flavors. Try swapping coffee for chai, green or herbal tea to reduce your body’s reliance on caffeine!

While these foods may seem impossible to let go of, it is important to realize the long-term benefits of a healthy diet and begin to substitute these foods with healthier options. Try removing any or all of these food groups from your diet for a week and observe how you feel. After a week, adding them back in will help you to realize the true effect these foods have on your overall health, and will help make the process much easier.

This article was contributed by 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.

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

References

[1] Nordqvist, C. (16 Seotember 2015). Inflammation: Causes, symptoms, and treatment.       Medical News Today. Retrived from             http://www.medicalnewstoday.com/articles/248423.php#what_is_inflammation

[2] Marquis, Dr. D.M. (March 7, 2013). How inflammation affects every aspect of your health.            Mercole: Take control of your health. Retreived from    http://articles.mercola.com/sites/articles/archive/2013/03/07/inflammation-triggers-disease-symptoms.aspx

[3] Celiac disease and crohn’s disease. Celiac disease foundation. Date Accessed: 27 January    2016. Retrived from https://celiac.org/celiac-disease/celiac-disease-and-crohns-disease/

[4] De Punder, K. & Pruimboom, L. (12 March 2013). The dietary intake of wheat and other cereal grains and their role in inflammation. Retrived from    http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705319/

[5] Myers, Dr. A. (April 10, 2013). The dangers of dairy. MindBodyGreen. Retrived from

http://www.mindbodygreen.com/0-8646/the-dangers-of-dairy.html.

[6] Gurthrie, C. (August 2006). Sugar breakdown. Experience life: The no-gimmicks, no- hype    health & fitness magazine. Retrived from https://experiencelife.com/article/sugar-breakdown/ .

[7] What is it about coffee? (January 1, 2012). Harvard health publications: Harvard      medical school. Retrieved from http://www.health.harvard.edu/staying-healthy/what-is-it-about-coffee.

[8] Norris, PH. D. D. (n.d.). Mind-body for fibromyalgia and chronic pain. The Mindfulness        Center. Date Accessed: 27 January 2016.

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