Vitality Unleashed: The Functional Medicine Podcast

Stress Less, Live More : The How

• Dr. Kumar from LifeWellMD.com • Season 1 • Episode 89

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Feeling overwhelmed, unable to sleep, and constantly on edge? You're not alone. In this deep exploration of Mindfulness-Based Stress Reduction (MBSR), we unpack the fascinating science behind this powerful approach to stress management and overall wellbeing.

Stress isn't always the enemy – that surge of energy when starting a new project or planning an exciting trip is stress working in your favor. The problem arises when stress becomes chronic, keeping your body's stress response system (the HPA axis) constantly activated. We break down how this "stress thermostat" works and why it's crucial to regulate it for optimal health.

Developed by Jon Kabat-Zinn in the 1980s, MBSR combines Hatha yoga, sitting meditation, and body scans in an eight-week structured program that creates lasting changes in how your brain processes stress. Using fMRI studies, researchers have documented how these practices strengthen connections between different brain regions, enhancing your ability to recognize internal signals and regulate emotions more effectively.

The clinical applications are remarkable – studies show MBSR can be as effective as medication for anxiety disorders, significantly improves depression symptoms regardless of age or spiritual beliefs, and provides substantial relief for chronic pain conditions while reducing dependency on pain medications. Healthcare providers themselves benefit enormously, showing improved decision-making, technical skills, and naturally increased empathy when they practice mindfulness.

What makes MBSR particularly accessible is that it's entirely non-religious, focusing instead on practical techniques backed by rigorous scientific research. It's not about eliminating stress (an impossible goal), but developing a healthier relationship with the stress already in your life.

Want to explore how mindfulness could transform your approach to health and wellness? Take a moment today to practice gentle awareness of your surroundings, and when you're ready to dive deeper, call us at 561-210-9999 to learn how we integrate these evidence-based practices into personalized wellness programs.

Disclaimer:
The information provided in this podcast is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making changes to your supplement regimen or health routine. Individual needs and reactions vary, so it’s important to make informed decisions with the guidance of your physician.

Connect with Us:
If you enjoyed today’s episode, be sure to subscribe, leave us a review, and share it with someone who might benefit. For more insights and updates, visit our website at Lifewellmd.com.

Stay Informed, Stay Healthy:
Remember, informed choices lead to better health. Until next time, be well and take care of yourself.

Speaker 1:

Okay, ever feel like your mind's going a mile a minute, like you can't sleep and you're just like totally overwhelmed?

Speaker 2:

Oh yeah, Totally. I think most people feel that way sometimes these days it's pretty common right.

Speaker 1:

It seems like everyone's looking for ways to, you know, deal with stress.

Speaker 2:

For sure, for sure, and you know, in this deep dive we're going to explore a really powerful approach. It's not just about getting through stress, but actually like really managing it and even boosting your like, overall well-being.

Speaker 1:

We're going to be talking about mindfulness-based stress reduction. You might know it as MBSR. Yeah, MBSR. I've heard of it.

Speaker 2:

It's really interesting stuff and, like our conversation today, it's all based on like a really solid understanding of how mindfulness can be used in clinical care, you know, for better health.

Speaker 1:

So someone's, like you know, really into getting to the heart of things, but they want to do it quickly and thoroughly and they like those aha moments where like stuff makes sense. You know this is for them. This isn't just some like quick fix or anything. It's a structured, research backed method that could really change how you handle stress.

Speaker 2:

Yeah, it's definitely not a quick fix. We're diving deep. Our mission today is to really unpack MBSR like what makes it so effective for both you know your health and just overall wellness. So we'll be looking at the research. You know how it was developed and its effects on the brain and body.

Speaker 1:

Okay, let's get into it. So, first things, first stress. It's not like a new thing, right? It's like a fundamental part of life. Absolutely it can even come with like positive experiences.

Speaker 2:

That's such a key point. Stress isn't always bad Like think about that energy you get when you're like planning a trip or starting a new project.

Speaker 1:

Yeah.

Speaker 2:

Your body's still going into like a kind of stress mode. You know the good thing in that situation.

Speaker 1:

Right right.

Speaker 2:

And like cortisol, the stress hormone, it actually helps us focus and gives us that energy to like get going and keep going.

Speaker 1:

OK, so cortisol, that's like the get up and go hormone.

Speaker 2:

Yeah, exactly.

Speaker 1:

But I think we all know too much of even a good thing you know can become a problem.

Speaker 2:

Oh, for sure.

Speaker 1:

So what happens when stress sticks around for too long.

Speaker 2:

When those high cortisol levels are like constant, that's when it becomes a problem. It messes with your sleep, makes it harder to focus, you know even weakens your immune system and it can lead to a whole bunch of health issues.

Speaker 1:

Makes sense.

Speaker 2:

So yeah, some stress is normal, but keeping it under control, that's really important for staying healthy.

Speaker 1:

Right. So how does our body actually deal with stress? I've heard about something called the HPA axis.

Speaker 2:

Yes, the HPA axis, or hypothalamic pituitary adrenal axis. It's basically your body's like central stress response system.

Speaker 1:

OK.

Speaker 2:

So when you encounter something stressful, this whole system gets activated. It starts with signals in your brain and then those signals lead to the release of, well, certain factors, and those factors tell the HPA axis to release glucocorticoids.

Speaker 1:

Okay, I'm trying to picture this. So the HPA axis, it's like a thermostat for stress it senses when things are getting intense and then it kicks in the response.

Speaker 2:

Exactly A perfect analogy.

Speaker 1:

So are glucocorticoids those hormones that give us that like initial energy boost when we're stressed? Yes, exactly.

Speaker 2:

That's what gets that physical response going. And you know, glucocorticoids are actually helpful, like in a healthy stress response. They help your body adapt Right. But the problem is when stress is chronic, then the HPA axis is like always on. It gets thrown off balance and that's when you get what we call a maladaptive stress response.

Speaker 1:

Okay, so it's not working the way it should.

Speaker 2:

Right, and that's where MBSR comes in, because research suggests that mind-body techniques they could help regulate the HPA axis, like they bring that thermostat back to a healthy setting.

Speaker 1:

Interesting. So, mbsr, it's not about living in some like stress-free bubble, because that's like impossible right. It's more about learning how to like work with the stress that's already there.

Speaker 2:

Exactly, you got it. The goal isn't to eliminate stress completely, but to give you tools to manage it and, you know, have a healthier response to it.

Speaker 1:

Right, right.

Speaker 2:

Does that make sense?

Speaker 1:

Totally so. Let's talk more about MBSR who came up with it and like? What does it actually involve?

Speaker 2:

So MBSR was developed by John Kabat-Zinn back in the 1980s. Ok, he was initially focused on helping people with chronic pain and stress, and the standard program is an eight-week course. It's all about increasing your awareness of your health and, you know, lowering stress eight weeks okay yeah, it's pretty structured. There are weekly two-hour group classes and in these classes you learn different meditation techniques, you know, for managing stress so is it like a religious thing? No, not at all.

Speaker 1:

It's completely non-religious okay, that's good to know yeah, a lot of people find that appealing yeah, I can see that. So what kind of techniques are we talking about here?

Speaker 2:

the main ones are hatha yoga, which combines physical postures, called asanas, with breathing exercises called pranayamas pranayamas interesting yeah and there's a big focus on consciously regulating your breath. That directly impacts your nervous system. Then there's sitting meditations and what are called body scans.

Speaker 1:

Body scans. Ok, now I'm really curious what are those?

Speaker 2:

So usually you do a body scan lying down. It's about bringing this, like gentle awareness, to different parts of your body, starting with your toes and then moving up, you know, all the way to the top of your head.

Speaker 1:

Like you're scanning your whole body with your mind.

Speaker 2:

Exactly, and often there are guided meditations that direct your attention to specific areas, and sometimes those areas they can hold emotional memories. Oh, wow, yeah, it can be powerful stuff, and you can also do body scans on your own, you know you can focus on areas that are like particularly significant to you.

Speaker 1:

Okay, so it's kind of customizable. Exactly, is there like homework too outside of the classes?

Speaker 2:

Yes, there's a pretty significant commitment to daily practice. Participants are encouraged to do about 45 minutes of yoga and meditation six days a week.

Speaker 1:

Wow, that's. That's a lot.

Speaker 2:

Yeah, it is. Often they use guided audio recordings and they also do about 15 minutes of daily awareness exercises using a workbook. And then there's a longer eight-hour retreat, usually during week six.

Speaker 1:

Okay, so they really immerse themselves in it.

Speaker 2:

They do, and the whole point is to make these techniques like a lifelong habit.

Speaker 1:

Makes sense. So let's dig into these techniques, starting with the body scan. You said it involves bringing awareness to your body. What's the science behind how that helps with stress?

Speaker 2:

Well, when you pay close attention to your body, you know those physical sensations without judgment. It has some pretty interesting effects on your brain, like there's research using fMRI that shows that body scan meditation can actually increase something called interoceptive awareness.

Speaker 1:

Interoceptive awareness. That's a mouthful.

Speaker 2:

It is. It basically means your inner sense, your ability to feel what's happening inside your body.

Speaker 1:

Okay, like if your shoulders are tense or that feeling in your stomach when you're nervous.

Speaker 2:

Exactly, and the body scan. It strengthens the connection between the salience network, which is like your brain's alarm system, and the frontal and central gyri. Those are like the control centers.

Speaker 1:

Wow. So it's like rewiring your brain to better handle those internal alarms.

Speaker 2:

Exactly. It's all about better communication within the brain.

Speaker 1:

Amazing.

Speaker 2:

In this study, it also found that body scan meditation led to better emotional regulation and that improvement it lasted even after the MBSR program ended.

Speaker 1:

So it's not just a temporary fix.

Speaker 2:

Nope, it creates lasting change.

Speaker 1:

That's really impressive. What about Hatha yoga? You know the physical part of MBSR. How does that help reduce stress?

Speaker 2:

Well, hatha yoga combines those physical postures with breathing exercises, and a key technique is diaphragmatic breathing, that's the deep belly breathing.

Speaker 1:

Oh yeah, I've heard of that.

Speaker 2:

Research shows that this type of breathing can actually lower cortisol levels. You know, the ones produced by the HPA axis when you're stressed.

Speaker 1:

So it's not just like feeling good, it's actually changing our body's chemistry in response to stress.

Speaker 2:

You got it. It's a direct physiological effect.

Speaker 1:

Wow. And what about the research on hatha yoga in general?

Speaker 2:

Well, studies have shown it can improve your attention, your concentration, reduce psychological distress and even help you sleep better.

Speaker 1:

So it's really tackling stress on multiple levels.

Speaker 2:

Exactly, it's a mind-body approach.

Speaker 1:

It's fascinating how science is backing up these ancient practices. Now. The research also shows that MBSR can be really helpful for specific things like anxiety, depression and even pain. Let's start with anxiety. How does MBSR help with that?

Speaker 2:

Well, traditionally, medication has been the main way to deal with anxiety. How does MBSR help with that? Well, you know, traditionally medication has been the main way to deal with anxiety. But MBSR has really come into its own as a powerful psychotherapeutic tool, and some studies even show it's as effective as medications like a citalopram in treating anxiety disorders.

Speaker 1:

Really.

Speaker 2:

Yeah, it's pretty amazing. For generalized anxiety disorder, MBSR training has been shown to decrease inflammatory cytokines those are small proteins that can cause problems when you're stressed and it also reduces the activity of the HPA axis, like those hormones we talked about.

Speaker 1:

Interesting.

Speaker 2:

There's even research suggesting that MBSR might be more effective than just general stress management education for generalized anxiety disorder.

Speaker 1:

So it's not just about learning to like relax.

Speaker 2:

Right, it's more targeted and specific to anxiety.

Speaker 1:

That's good news for people who don't want to take medication, and you mentioned an fMRI study related to social anxiety.

Speaker 2:

Yes, so that study showed some really cool things. It showed that people with social anxiety disorder who did MBSR training. They had increased activity in brain regions associated with attention regulation and reduced activity in areas related to self-refractional processing. You know that constant stream of thoughts about ourselves, especially in social situations.

Speaker 1:

Like what if they think this and all that?

Speaker 2:

Exactly that inner critic and, importantly, they reported less anxiety.

Speaker 1:

Which makes sense. You're training your attention and quieting that inner critic. It seems like you would naturally feel less anxious.

Speaker 2:

That's the idea.

Speaker 1:

What about depression? How does MBSR fit in there?

Speaker 2:

Well, MBSR is becoming a really popular treatment option for depression. More and more people are choosing it over medication.

Speaker 1:

I can see why.

Speaker 2:

Yeah, and it's important for doctors to consider those preferences because it can really affect how well someone responds to treatment. There are meta-analyses that show mindfulness-based interventions lead to big improvements in depression symptoms and the outcomes are comparable to standard care. Wow, studies have even shown benefits for depression in healthy individuals and those with chronic illnesses like cancer.

Speaker 1:

So it has broad applications. Chronic illnesses like cancer so it has broad applications. Were there any concerns about whether things like someone's spiritual beliefs or age might influence how effective MBSR is for depression?

Speaker 2:

Yeah, researchers have looked into that, but a recent study found that an MBSR program improved depression symptoms across the board, no matter the person's age, spiritual beliefs or even their baseline level of mindfulness.

Speaker 1:

So it's pretty robust then.

Speaker 2:

It seems to be, and it could be used alone or with other treatments like medication.

Speaker 1:

Okay, so it's flexible.

Speaker 2:

Yeah, it's not an either or situation.

Speaker 1:

Let's talk about stress itself. We know it's bad for us, but what does the research say about MBSR's impact on stress levels?

Speaker 2:

Right. Well, we know, prolonged stress has really negative consequences for our physical and mental health, and one study on healthy individuals found that doing an MBSR program actually reduced their stress symptoms.

Speaker 1:

Okay.

Speaker 2:

And it also increased their mindfulness and self-compassion. That's great, and meta-analyses have backed up those findings, showing that MBSR is linked to more self-compassion and less stress, anxiety and rumination.

Speaker 1:

Rumination. That's like overthinking right.

Speaker 2:

Exactly, and the benefits aren't just for healthy people. Research on cancer patients has shown that MBSR can actually reduce stress-induced symptoms Things like cardiopulmonary issues, gastrointestinal problems, emotional irritability, mood swings and it's significantly decreased their overall stress level.

Speaker 1:

So it's helping them cope better with the stress of having cancer.

Speaker 2:

Exactly, and it's even been shown to reduce stress and anxiety in people with demanding jobs like healthcare workers and teachers, which is really important because burnout is a huge issue in those fields.

Speaker 1:

That's so important. Now let's talk about pain. It's a major problem for so many people, yeah, and relying on medication. Well, that comes with its own set of issues.

Speaker 2:

Absolutely, especially with opioids and MBSR has gotten a lot of attention as a possible alternative for pain management.

Speaker 1:

Makes sense.

Speaker 2:

Some early studies found that a good chunk of participants with different types of pain things like back pain, headaches and gastrointestinal pain they actually saw a noticeable reduction in their pain levels after doing MBSR.

Speaker 1:

That's encouraging.

Speaker 2:

And some even had statistically significant improvements in both their pain and their mood. Further research has suggested that MBSR can lead to people needing less pain medication. Some were even able to decrease their medication use, and more recent studies on chronic lower back pain have shown really meaningful improvements compared to usual care. And these benefits seem to apply to other chronic pain conditions too, like headaches, fibromyalgia and general body pain. People reported less severe pain overall, and for fibromyalgia, combining MBSR with standard medical care has actually been shown to really reduce chronic pain and improve quality of life.

Speaker 1:

So it's not just masking the pain, it's like actually addressing it on a deeper level.

Speaker 2:

Yes, exactly, it's about giving people more tools to manage their pain and non-pharmacological treatments. They often provide broader benefits too, beyond just pain relief, like improving quality of life and functional capacity. That's why things like psychotherapy are often recommended as a first-line treatment for chronic pain.

Speaker 1:

Right, it's a more holistic approach. So, thinking about healthcare providers themselves, how can mindfulness practices like MBSR play a role in their work?

Speaker 2:

Oh, that's a great question. It's really interesting. There's this idea that if healthcare providers practice mindfulness, it can actually make them better at their jobs. Yeah, because it encourages presence, self-reflection and a nonjudgmental attitude, and that can lead to better decision making and technical skills. You know, when providers are really present with their patients, they can assess them more accurately and come up with more effective treatment plans.

Speaker 1:

It makes sense. If you're more focused and aware, you're going to be more effective.

Speaker 2:

Exactly, and self-reflection helps them identify biases and improve their skills. And a mindful clinician is just naturally more likely to be empathetic and compassionate.

Speaker 1:

Yeah.

Speaker 2:

And that can create a much better experience for the patient. There's even research that shows MBSR programs for healthcare workers can increase feelings of common humanity and self-compassion and increase their awareness, while reducing reactivity and judgment in stressful situations.

Speaker 1:

So it's good for the providers and the patients.

Speaker 2:

Exactly. It can create a more supportive and effective environment for everyone.

Speaker 1:

What are some of the challenges in getting patients to try mindfulness for their health?

Speaker 2:

Well, sometimes it's about acceptance and accessibility. Some patients think medication is the only answer for things like chronic pain or anxiety, and they might not know about the evidence supporting non-pharmacological options like MBSR.

Speaker 1:

Right.

Speaker 2:

And then there's the issue of finding qualified MBSR programs and instructors. It can be confusing.

Speaker 1:

Yeah, I can see that.

Speaker 2:

But health care providers. They can really help overcome these barriers by educating patients about how pain and stress work in the body. Talking about the research on mindfulness and the risks of long-term medication use and the benefits of mindfulness for managing pain, stress and improving function.

Speaker 1:

So it's about empowering them with information.

Speaker 2:

Exactly, and they can help patients find resources like online programs, telephone support, local mindfulness centers and talk about how to incorporate mindfulness into their everyday lives.

Speaker 1:

Okay, so it's about giving them practical steps and support. Now, here at LifeWellMD, we're all about these evidence-based holistic approaches. How does MBSR fit into the philosophy here?

Speaker 2:

Well, at LifeWellMD, we really believe in a personalized approach to health and wellness. It's about recognizing that crucial connection between the mind and body. You know it's not just about treating symptoms.

Speaker 1:

Right, it's about the whole person.

Speaker 2:

Exactly, and MBSR aligns perfectly with that philosophy. It's about supporting well-being through comprehensive strategies that address all aspects of a person's health. Dr Kumar and the whole team they understand that addressing mental and emotional health is just as important as physical health for true well-being.

Speaker 1:

Absolutely, and for anyone listening who's intrigued by MBSR and wants to explore how it might fit into their own wellness journey, we encourage you to reach out to us here at LifeWellMD.

Speaker 2:

Yes, definitely.

Speaker 1:

You can give us a call at 561-210-9999 to learn more about how we integrate these practices into our personalized programs. We're here to help you take those steps towards a healthier, more balanced life.

Speaker 2:

So, as we wrap up our deep dive today, we've learned that MBSR is backed by science and it's a really effective method for managing stress, regulating emotions and potentially even alleviating symptoms of anxiety, depression and chronic pain. And it does all of that by influencing how your brain and body respond to stress through specific techniques like meditation and yoga.

Speaker 1:

And this isn't just some fad or anything like meditation and yoga. And this isn't just some fad or anything. This is about gaining a deeper understanding of how to proactively manage your well-being and seeing the power that mindfulness can have in your everyday life.

Speaker 2:

I want to leave you with one last thought. Imagine how, just bringing a little nonjudgmental awareness to your day, maybe feeling the air on your skin or the sounds around you, how that could change your experience of everyday stress and even contribute to your long-term health and resilience.

Speaker 1:

Yeah, it's about those small moments of awareness.

Speaker 2:

Exactly.

Speaker 1:

Yeah.

Speaker 2:

Maybe take a moment today to just notice one of your experiences with that gentle, curious awareness.

Speaker 1:

I love that, and if you're ready to explore your own wellness journey and see how mindfulness can help you thrive, please give us a call at lifewellmd. The number is 561-210-9999. We're here to support you every step of the way really forward to hearing from you.