Mind-Body Medicine: The Science, History and How to Practice

Feb 3

**Research shows that stress, emotions and physical health are closely intertwined.**

By: Sarah Hung, ND, MSOM, L.ac.

The connection between mind and body has been recognized in traditional medicinal systems throughout history. However, in conventional medicine, the two have often been treated as separate and non related. In recent decades, the recognition of the connection between body and mind has become more and more prevalent in the greater medical community. Today, four major US universities have academic departments for mind and body medicine: Harvard University, Colombia University, University of California and University of Pittsburgh.

The history behind the research for mind and body medicine is fascinating. In the 1960’s, a researcher by the name of Herbert Benson found that a “relaxation response” that occurred during meditation, was associated with an overall decrease of heart rate, reduced blood pressure, greater cognition and a healthier response to stress. In the late 1980’s, a study from Stanford University found in a landmark study that practicing mind-body therapies increased survivability rates in women with metastatic breast cancer Similar studies have found that stress reduction techniques could positively impact survival and pain in cancer, AIDs and bone marrow transplant patients and even found that mind-body techniques were associated with decreased viral loads in HIV positive men (1).

Additionally, in 1985, Ronald and Janice Glaser, an immunologist and psychologist, conducted studies on how stress impacts wound healing, immune function and markers for inflammation. Not surprisingly, they found that chronic, long term activation of stress could impair wound healing as well as decreasing overall markers for immune function and protective markers of inflammation (1). Clearly, research shows that the mind and body are closely intertwined, and addressing the mental emotional can have profound impacts on health.

The types of mind and body medicine that are practiced are incredibly vast. The list below is not intended to be all encompassing. However, it will help provide guidance to those unfamiliar with mind-body techniques, and will provide further resources to those who would like to learn more about a particular type of therapy. Here is an introduction to 5 common mind-body techniques below:

Cognitive Behavior Therapy: Cognitive behavioral therapy (CBT) is a common type of talk therapy (psychotherapy). CBT helps you become aware of inaccurate or negative thinking so you can view challenging situations more clearly and respond to them in a more effective way. It recognizes that thoughts and behaviors are strongly intertwined and can influence one another. Therapy is always conducted with a licensed professional and and has been studied extensively in cancer, HIV and bone marrow transplant patients.

Therapy sessions often involve specific exercises to help increase awareness and move through difficult or self limiting emotions. This might include cognitive restructuring of thought patterns, graded exposure to fearful or uncomfortable situations and successive approximation, which helps break down overwhelming tasks into smaller parts (2, 3).

Mindfulness: Mindfulness is a meditative approach that focuses one’s attention on the now – the sights, the sounds, the smells, taste, and emotions you’re experiencing at the present moment. It helps slow down the constant stream of consciousness when our minds are aimlessly wandering from thought-to-thought. Mindfulness is often most associated with meditation. However, yoga, tai chi and walking meditations are gentle exercises that also incorporate mindfulness while also incorporating the health benefits of movement.

Research shows that 20 minutes of mindfulness thickens areas of the brain responsible for awareness, concentration and decision making while shrinking parts of the brain associated with fear (ie. The amygdala). Further research on Mindfulness has been conducted by Oxford University, which showed that practicing mindfulness regularly helping prevent relapsing of patients with long term depression (4, 5).

Gratitude: Gratitude is the practice of writing down or talking about things you are grateful for. A daily practice of keeping a gratitude journal, practicing a gratitude circle with a spouse or family member, praying or practicing a gratitude meditation or writing a thank you note are ways to incorporate and track a practice of gratitude.

Various studies have examined the effects of gratitude. As an example, subjects in a randomized study group exercised more, were more optimistic and had fewer trips to the doctor when practicing gratitude. Other research shows gratitude is linked to less depression, low risk of heart disease, greater generosity and better sleep (6, 7).

Progressive Muscle Relaxation: Founded by Dr. Edmund Jacobson in the early 1920’s, PMR is a relaxation technique intended to help the patients deal with anxiety. Dr. Jacobson believed that relaxing the muscles could relax the mind as well. It is a type of therapy that focuses on tightening and relaxing specific muscle groups in sequence.

PMR is a progressive therapy that helps differentiate what tension feels like and cue a response to lower tension and stress levels at the onset of an anxious situation. Studies have shown that PMR may help reduce symptoms of pain, nausea, anxiety, and depression in cancer patients and assist high stress college students lowering stress levels prior to taking an exam (8).

Guided Imagery: Guided imagery involves focusing on desired health outcome by creating images within the mind. It is based on a hypothesis that the brain cannot differentiate between reality and imagination. The process of visualization is believed to create a new neural pathway that primes our body to act in a way consistent with our imagination.

Various research studies have been conducted on the use of imagery. Likely benefits have included reduce blood pressure, reduced pain and lessening of stress, anxiety, depression and nausea (9).

Hopefully, this is a helpful introduction to a few of the most well known mind-body and stress reduction techniques. To conclude, below are some references and resources with further information about specific therapies. With the exception of Cognitive Behavioral Therapy and Emotional Freedom Tapping, most are easy to learn, and do not require much time to incorporate into a busy day. Therefore, it never hurts to give one a try!

References and Resources:

History of Mind Body Medicine:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1456909/

Cognitive Behavioral Therapy:

2. https://www.mayoclinic.org/tests-procedures/cognitive-behavioral-therapy/about/pac-20384610

3. https://cogbtherapy.com/cognitive-behavioral-therapy-exercises

Mindfulness:

4. https://floatworks.com/journal/the-five-most-fascinating-scientific-studies-on-mindfulness

5. https://blogs.scientificamerican.com/guest-blog/what-does-mindfulness-meditation-do-to-your-brain/

Gratitude:

6. https://www.npr.org/sections/health-shots/2018/12/24/678232331/if-you-feel-thankful-write-it-down-its-good-for-your-health

7. https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier