Advertising
Advertising

Acupuncture Helps Depression And Anxiety, Study Finds

Acupuncture Helps Depression And Anxiety, Study Finds

You may have gone through a period of anxiety and depression in your life or witnessed someone close to you suffer from one or both of these illnesses. As such it may not come as a surprise to you that anxiety and depression are two of the most common mental disorders.

Many people use the conventional medication options to treat these illnesses, but there are those who find that medication does not work well for them or that they do not tolerate it well. Hence, they look for alternative treatments. Gradually acupuncture and other complementary therapies are proving to be legitimate treatments for anxiety and depression. It is important, however to consult a doctor when you seek treatment for your depressed mood or anxious thoughts.

What is Acupuncture?

The Chinese introduced acupuncture to the world as a traditional form of medicine. According to Chinese medicine, acupuncture works by correcting imbalances in the flow of energy (Qi) via channels called meridians.

It is held that five elements (water, wood, fire, earth and metal) affect the internal organs. In acupuncture the practitioner inserts needles into specific points in the body (skin) that are believed to correspond to specific organs, in order to correct energy blocks and return the organs and the body to a balanced state.

As it is believed that the mind and body interact as one, the emotions are thought to elicit a physiological response. The five elements (that influence the internal organs) are linked with five emotions: Water (fear); Wood (anger); Fire (happiness); Earth (worry); Metal (grief).

Advertising

Thus, by correcting and balancing the physical, through acupuncture, it is thought that you can also balance the emotions. Western research suggests that the needles used in acupuncture may activate natural painkillers in the brain.

Depression and Anxiety defined

‘Depressive episodes’ may be classified according to the number of symptoms that are present. When fewer symptoms are present the depression is labeled mild; when many symptoms present themselves the depression is severe; in between there is moderate depression.

Diagnoses defined in the Diagnostic and Statistical Manual of Mental Disorders (DSM-IV) include single episode or recurrent major depressive disorder (APA, 2000). A major depressive disorder is defined as depressed mood or loss of interest or pleasure in daily activities for at  least 2 weeks.”

Anxiety may be defined as a “‘persistent feeling of dread, apprehension and impending disaster or tension and uneasiness’”. The term ‘Anxiety disorders’ is a general term used to refer to different conditions such as: panic disorder, phobias, obsessive-compulsive disorder (OCD), generalized anxiety, traumatic stress disorder and anxiety disorder due to a general medical condition.

Acupuncture Improves Working Memory and Reduces Anxiety

In a study published in the Journal of Acupuncture and Meridian Studies, in October 2013, it was found that students who were privy to a 20-minute acupuncture session presented less anxiety and better memories (directly after the acupuncture) than students who did not have the acupuncture.

Advertising

The study which aimed to investigate whether acupuncture can improve memory and reduce anxiety involved 90 undergraduate university students. The students were randomly divided into two groups.

All of the students completed the State-Trait Anxiety Inventory (STAI) form Y-1 (State Anxiety, SA) and Y-2 (Trait Anxiety, TA). Each student then lay on a treatment table for 20 minutes. The acupuncture group had needles inserted into select acupoints. The control group of students did not receive any acupuncture treatment. All of the students then completed the STAI form Y-1 again. (After which they completed a computerized test of working memory).

It was found that the students who received the acupuncture had lower anxiety and improved working memory.

Acupuncture Can Be As Effective As Counselling In Treating Depression

A new study headed by Hugh MacPherson from the University of York in the UK, has found that people with depression may gain benefit from acupuncture to the same extent that they gain benefit from counseling.

Researchers found that one in three patients were no longer depressed after three months of acupuncture or counseling. One in five people, who received neither treatment, showed no signs of depression after three months.

Advertising

775 people suffering from moderate or severe depression were recruited for the study. 302 were randomly assigned to receive 12 weekly acupuncture sessions; 302 received weekly counseling sessions and 151 received usual care.

People did not have to stop taking their medicine in order to participate in the study. Approximately 70 percent of people had taken antidepressants in the three months before the study.

The average depression score, on a scale from 0 to 27 was 16 at the start of the study. 16 is considered moderately severe depression.

At the end of the study (after three months) people in the acupuncture group had an average score of approximately 9; the counseling group had an average score of about 11 and the usual care group had an average score of around 13. Nine is on the higher end of the mild depression category. Eleven and 13 are considered indicators of moderate depression.

Thus, the people who received acupuncture or counseling improved to greater extents over the course of the study than those who received no treatment.

Advertising

Previous studies that looked at depression and acupuncture have been inconclusive. “Clearly acupuncture is a new option,” MacPherson said.  “This is the first evidence that acupuncture really helps.” 

Summary

Acupuncture appears to hold a lot of promise for those suffering from anxiety and depression. If you or someone you love is suffering from anxiety or depression, then acupuncture may prove to be very beneficial. Given that these illnesses touch so many people it is comforting to know that acupuncture could bring hope and a new lease on life to many sufferers.

Always remember to consult your healthcare professional if you experience depression or anxiety symptoms.

Featured photo credit: hikrcn via shutterstock.com

More by this author

How To Get Rid Of A Headache Without Medicine 7 Surprising Benefits Of Drinking Warm Water In The Morning Typical Day of A Minimalist vs A Maximalist Travel Boosts Mood Even More Than Exercising Or Shopping, Survey Finds Science Says Silence Is Much More Important To Our Brains Than We Think

Trending in Health

111 Benefits of Almond Milk You Didn’t Know About 210 Benefits of Sleeping Naked You Probably Didn’t Know 3Poor Sleep Quality Comes from All the Things You Do Since Morning 4Sleeping Too Much but Still Exhausted? Why You Can’t Sleep Well At Night 5Your Body on Caffeine Addiction: 70 Cups of Coffee in 7 Days

Read Next

Advertising
Advertising

Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

Advertising

When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

    Advertising

      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

          Advertising

          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

              Advertising

                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

                  Read Next