It's Official: Yoga Helps Depression

Evidence keeps stacking up that yoga is a boon for both physical and mental health conditions. Now, a small new study from Boston University finds that taking yoga classes twice a week may help ease depression, thanks in part to deep breathing.

The study, which was published in the Journal of Alternative and Complementary Medicine, included 30 people from ages 18 to 64 with clinical depression, who either were not taking antidepressants or had been on a steady dose for at least three months. Half of the participants were assigned to take a 90-minute Iyengar yoga class three times per week, as well as four 30-minute sessions at home each week. People in the other group took two group classes and three at-home sessions every week.

Iyengar yoga classes emphasize alignment, precise postures and controlled breathing. The classes taught in the study also included 20 minutes of slow, gentle breathing, at a rate of five inhales exhales through the nose per minute.

After about three months, most of the people in both groups had lowered their scores on a depression-screening questionnaire by at least 50%. Not surprisingly, more yoga was better; those who took three classes per week had lower depression scores than those who took two per week.

But since many participants mentioned that the larger time commitment was challenging, the researchers actually recommend two classes per week, saying that the regimen still comes with meaningful benefits.

That yoga seems to be effective is good news for people struggling with depression. Lead author Dr. Chris Streeter, associate professor of psychiatry and neurology at Boston University School of Medicine, says that the practice has far fewer side effects and potential drug interactions than mood-altering medications. The most common complaint reported in the study was a small one—temporary muscle soreness—and one participant experienced distressing thoughts while practicing breathing exercises at home.

Some people who haven’t responded to traditional treatments might do well with yoga, because unlike antidepressant drugs, yoga and deep breathing target the autonomic nervous system, Streeter says. “If your autonomic nervous system is balanced out, then the rest of the brain works better,” she says. Research shows that 40% of people on antidepressants do not recover fully from depression, says Streeter, which puts them at increased risk for a relapse. “Getting that 40% all the way better is a really important goal. Instead of adding another drug, I would argue that yoga is another thing you can add to the treatment regimen that might help.”

More research is needed to determine how yoga stacks up against other treatments. (A larger trial comparing yoga to walking is underway, the study notes.)

While Iyengar yoga is generally considered to be a safe practice for people of all levels, it’s not the only type with health benefits, Streeter adds. “It depends on who the person is and what they’re looking for,” she says. For now, what’s clear is that the type with the most health benefits will be whichever kind you stick with.

This article originally appeared on time.com and was written by AMANDA MACMILLAN.

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6 Benefits of Massage Therapy

Sure, it can help you relax. But massage therapy can do much more than that. Here are six healthy reasons to book an appointment.
 

1) It counteracts all that sitting you do

“Most individuals are dealing with some kind of postural stress,” says Aaron Tanason, registered massage therapist, kinesiologist and owner at Paleolife Massage Therapy in Toronto. “More often than not [that stress] tends to manifest in the shoulders and neck.”

Desk workers, beware. More advanced forms of postural stress “show up as pain or weakness in the low back and gluteals caused by prolonged periods of sitting.”

Luckily, massage can counteract the imbalance caused from sitting, which means you can keep your desk job-as long as you schedule a regular massage.

2) It eases muscle pain

Got sore muscles? Massage therapy can help. “Massage increases and improves circulation. Just like rubbing your elbow when you knock it on a table helps to relieve the pain,” says Tanason.

A 2011 study published in the Annals of Internal Medicine, found that massage therapy is as effective as other methods of treatment for chronic back pain.

3) It soothes anxiety and depression

“Human touch, in a context that is safe, friendly and professional, can be incredibly therapeutic and relaxing,” says Tanason.

Women diagnosed with breast cancer who received massage therapy three times a week reported being less depressed and less angry, according to a 2005 study published in the International Journal of Neuroscience.

And, a study published in the Journal of the American Academy of Child and Adolescent Psychiatry, found that patients who were depressed and anxious were much more relaxed and happy, and had reduced stress levels after massage.

4) It improves sleep

Not only can massage encourage a restful sleep-it also helps those who can’t otherwise comfortably rest.

“Massage promotes relaxation and sleep in those undergoing chemo or radiation therapy,” says Lisa Marie de Miranda, registered massage therapist and kinesiologist at Paleolife Massage Therapy.

Also, massages help infants sleep more, cry less and be less stressed, according to research from the University of Warwick.

“Most RMTs can do infant massage,” says de Miranda. And if parents want to do it themselves, it comes naturally. “There’s not really a particular technique. Whatever parents normally do to soothe their baby will be effective.”

5) It boosts immunity

A 2010 study published in the Journal of Alternative and Complementary Medicine found that massage boosts patients’ white blood cell count (which plays a large role in defending the body from disease). Additionally, it also “improves immune function for individuals with HIV,” says de Miranda.

6) It relieves headaches

Next time a headache hits, try booking a last-minute massage. “Massage decreases frequency and severity of tension headaches,” says de Miranda.

Research from Granada University in Spain found that a single session of massage therapy immediately effects perceived pain in patients with chronic tension headaches.

This article originally appeared on Best Health & was written by Katharine Watts.

It's Official: Yoga Helps Depression

Evidence keeps stacking up that yoga is a boon for both physical and mental health conditions. Now, a small new study from Boston University finds that taking yoga classes twice a week may help ease depression, thanks in part to deep breathing.

The study, which was published in the Journal of Alternative and Complementary Medicine, included 30 people from ages 18 to 64 with clinical depression, who either were not taking antidepressants or had been on a steady dose for at least three months. Half of the participants were assigned to take a 90-minute Iyengar yoga class three times per week, as well as four 30-minute sessions at home each week. People in the other group took two group classes and three at-home sessions every week.

A small new study from Boston University finds that taking yoga classes twice a week may help ease depression, thanks in part to deep breathing

Iyengar yoga classes emphasize alignment, precise postures and controlled breathing. The classes taught in the study also included 20 minutes of slow, gentle breathing, at a rate of five inhales exhales through the nose per minute.

After about three months, most of the people in both groups had lowered their scores on a depression-screening questionnaire by at least 50%. Not surprisingly, more yoga was better; those who took three classes per week had lower depression scores than those who took two per week.

But since many participants mentioned that the larger time commitment was challenging, the researchers actually recommend two classes per week, saying that the regimen still comes with meaningful benefits.

That yoga seems to be effective is good news for people struggling with depression. Lead author Dr. Chris Streeter, associate professor of psychiatry and neurology at Boston University School of Medicine, says that the practice has far fewer side effects and potential drug interactions than mood-altering medications. The most common complaint reported in the study was a small one—temporary muscle soreness—and one participant experienced distressing thoughts while practicing breathing exercises at home.

Some people who haven't responded to traditional treatments might do well with yoga, because unlike antidepressant drugs, yoga and deep breathing target the autonomic nervous system, Streeter says. “If your autonomic nervous system is balanced out, then the rest of the brain works better,” she says. Research shows that 40% of people on antidepressants do not recover fully from depression, says Streeter, which puts them at increased risk for a relapse. “Getting that 40% all the way better is a really important goal. Instead of adding another drug, I would argue that yoga is another thing you can add to the treatment regimen that might help.”

More research is needed to determine how yoga stacks up against other treatments. (A larger trial comparing yoga to walking is underway, the study notes.)

While Iyengar yoga is generally considered to be a safe practice for people of all levels, it's not the only type with health benefits, Streeter adds. “It depends on who the person is and what they’re looking for,” she says. For now, what's clear is that the type with the most health benefits will be whichever kind you stick with.

This article originally appeared on time.com and was written by Amanda MacMillan