Health&Wellness Magazine November 2015 | Page 13

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November 2015

attention on the body, the breath,
thoughts and emotions to train
the mind to pay attention to the
present moment. All three of these
programs are highly regarded and
highly recommended for relieving
anxiety, depression, pain and the
stress response that can aggravate
diabetes.
The incidence of diabetes grew
in every state between 50 percent
and 100 percent between 1995
and 2010. This is a major public
health problem, partly aggravated by
stress. Thankfully, we have effective,
non-drug approaches for managing
stress. You can learn more using the
links below.

13

About the Author
Dr. Patterson is past president of
the Kentucky Academy of Family
Physicians and is board certified
in family medicine and integrative
holistic medicine. He is on the family practice faculty at the University
of Kentucky College of Medicine
and the University of Louisville
School of Medicine, Saybrook
University’s College of Integrative
Medicine and Health Sciences (San
Francisco) and the Center for Mind
Body Medicine (Washington, D.C.).
He operates the Mind Body Studio
in Lexington, where he offers integrative medicine consultations. He
can be reached through his Web site
at www.mindbodystudio.org.

Resources
National Institute of Mental Health
fact sheet on stress: www.nimh.nih.
gov/health/publications/stress/factsheet-on-stress.shtml
Transcendental Meditation: www.
tm.org
Benson-Henry Institute for Mind Body
Medicine (relaxation response): www.
bensonhenryinstitute.org
Center for Mindfulness in Medicine,
Health Care and Society: www.
umassmed.edu/cfm/

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group of like-minded people who
take health seriously and support
one another is important. These
groups may have special interests
such as physical activity or nutritional approaches or emotional
well-being.
Sleep loss is a modern epidemic
made worse by constant electronic
connectivity and overcommitting.
The most common complaint I
hear from people who are having
trouble sleeping is, “I can’t turn
my mind off.” Unlike our ancestors
who returned to baseline metabolic normality after the threat
was over, we can carry our internal
and external stressors around in
our head 24/7/365. This internal

mental chatter is something you
can learn to control.
Several respected meditation programs can help you turn
down this mental chatter. There
is increasingly good research
supporting these programs’ effectiveness in stress management.
Transcendental meditation is
a mantra-based technique that
employs a silently repeated sound
to gently focus the mind. Benson’s
“relaxation response” is a similar
approach that employs several
mental and physical techniques to
train the mind to remain focused
and calm. Mindfulness-based
stress reduction (MBSR) is a set
of practices that utilize focused

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