研究表明，瑜伽可以緩解抑郁癥狀

研究表明，瑜伽可以緩解抑郁癥狀

Weekly sessions of yoga may ease depressive symptoms in people with other mental health issues, according to a systematic review and analysis of existing research.

根據(jù)對(duì)現(xiàn)有研究的系統(tǒng)回顧和分析，每周練習(xí)瑜伽可以緩解患有其他心理健康問題的人的抑郁癥狀。

"This is a great result to now encourage people who might be thinking about trying yoga that there's some scientific evidence that it can be effective for helping reduce depressive symptoms," said exercise physiologist and study author Jacinta Brinsley, a doctoral candidate at the University of South Australia.

運(yùn)動(dòng)生理學(xué)家、研究報(bào)告的作者、南澳大利亞大學(xué)的博士候選人杰西塔·布林斯利說:“這是一個(gè)很好的結(jié)果，它鼓勵(lì)那些可能正在考慮練習(xí)瑜伽的人相信，有一些科學(xué)證據(jù)表明，瑜伽可以有效地幫助減輕抑郁癥狀。”

Depression is often associated with other mental health conditions. For example, 20 to 40% of people diagnosed with schizophrenia and 72% of people diagnosed with lifetime anxiety also suffer from depression.

抑郁癥通常與其他心理健康狀況有關(guān)。例如，20%到40%的精神分裂癥患者和72%的終身焦慮癥患者也患有抑郁癥。

"Exercise has always been a great strategy for people struggling with these feelings as it boosts both mood and health. But as gyms and exercise classes of all kinds are now closed," Brinsley said, "people are looking for alternatives, and this is where yoga can help."

“鍛煉一直是對(duì)抗這些情緒的一種很好的策略，因?yàn)樗梢愿纳魄榫w和健康。”但由于健身房和各種健身班現(xiàn)在都關(guān)門了，”布林斯利說，“人們正在尋找替代選擇，這就是瑜伽可以幫助的地方。”

More yoga sessions helped

更多的瑜伽課程幫助

The new analysis, published Monday in the British Journal of Sports Medicine, reviewed 19 randomized controlled clinical trials, considered one of the higher-quality methods of research, conducted in the United States, India, Japan, China, Germany and Sweden.

周一發(fā)表在《英國運(yùn)動(dòng)醫(yī)學(xué)雜志》上的這項(xiàng)新分析回顧了19項(xiàng)隨機(jī)對(duì)照臨床試驗(yàn)，這些試驗(yàn)被認(rèn)為是質(zhì)量較高的研究方法之一，在美國、印度、日本、中國、德國和瑞典進(jìn)行。

People in the studies had a formal diagnosis of alcohol dependence, depressive and bipolar disorders, a psychosis such as schizophrenia or post-traumatic stress syndrome, called PTSD.

參與研究的人被正式診斷為有酒精依賴、抑郁和雙相情感障礙，這是一種精神疾病，如精神分裂癥或創(chuàng)傷后應(yīng)激障礙(PTSD)。

Participants did an average of one to two weekly yoga sessions between 20 and 90 minutes long, in which at least half the session was physical movement.

參與者平均每周做一到兩次20到90分鐘的瑜伽，其中至少一半是身體運(yùn)動(dòng)。

"This is any kind of yoga where asana — postures and movement — are the main focus," Brinsley said. "Most yoga classes that are delivered in gyms or studios today in Western society would fit this criteria.

布林斯利說:“這是一種以體式(姿勢和動(dòng)作)為主的瑜伽。”在西方社會(huì)，大多數(shù)在健身房或工作室教授的瑜伽課程都符合這一標(biāo)準(zhǔn)。

Yoga sessions were continued for an average of 2.5 months in the studies.

在研究中，瑜伽課程平均持續(xù)了2.5個(gè)月。

The results showed that yoga moderately eased depressive symptoms compared with no or self-help treatment across the mental health spectrum, with some conditions benefiting more than others.

結(jié)果表明，與不進(jìn)行或自我?guī)椭委熛啾?，瑜珈在整個(gè)心理健康范圍內(nèi)適度緩解了抑郁癥狀，一些情況比其他情況更有益。

Why yoga?

為什么會(huì)是瑜伽?

Yoga, of course, is a form of physical exercise, and exercise is widely recommended to help ease depression and other mental health conditions. Scientists believe exercise increases blood circulation to the brain, especially areas like the hippocampus — which has roles in controlling motivation, mood and response to stress.

瑜伽，當(dāng)然，是一種體育鍛煉，鍛煉被廣泛推薦，以幫助緩解抑郁癥和其他心理健康狀況?？茖W(xué)家們認(rèn)為，鍛煉能夠促進(jìn)大腦的血液循環(huán)，尤其是像海馬體這樣的區(qū)域，它在控制動(dòng)機(jī)、情緒和對(duì)壓力的反應(yīng)方面發(fā)揮著作用。

"We know that exercise is effective for improving mental health through a number of mechanisms, one of which is endorphins," the body's feel-good hormone, Brinsely said.

布林斯利說:“我們知道，鍛煉身體可以通過多種機(jī)制有效地改善心理健康狀況，其中之一就是內(nèi)啡肽。”內(nèi)啡肽是人體讓人感覺良好的荷爾蒙。

Other possible mechanisms, she said, are regulation of the body's central stress response system, called the hypothalamic-pituitary-adrenal axis, as well as yoga's impact on improving sleep quality and the increase in social interaction that yoga classes can bring.

她說，其他可能的機(jī)制是調(diào)節(jié)身體的中樞應(yīng)激反應(yīng)系統(tǒng)，稱為下丘腦-垂體-腎上腺軸，以及瑜伽對(duì)改善睡眠質(zhì)量的影響和瑜伽課程帶來的社交互動(dòng)的增加。

But yoga is also a spiritual discipline, designed to meld body and mind. A yoga lifestyle incorporates physical postures, breath regulation and mindfulness through the practice of meditation.

但瑜伽也是一種精神訓(xùn)練，旨在融合身心。瑜伽生活方式通過練習(xí)冥想將身體姿勢、呼吸調(diào)節(jié)和正念結(jié)合起來。