瑜伽是如何緩解抑郁癥狀的?

Globally, mental disorders such as the ones highlighted throughout this article are responsible for up to 32% of disability-adjusted life years (which is described as a year of 'healthy' life lost). Depressive disorders are the leading cause of disability worldwide, affecting over 340 million people.

在全球范圍內，精神障礙(如本文強調的精神障礙)占殘疾調整后生命年(被稱為“健康”生命損失年)的32%。抑郁癥是全世界致殘的主要原因，影響了3.4億人。

With COVID-19 lockdowns preventing people from accessing their regular workout routines, many are beginning to look for alternatives - and this is where yoga can help, according to new research. While typical treatments are still effective for those who are able to experience them, there may be another way to combat symptoms of depression.

隨著COVID-19封鎖阻斷了人們的常規(guī)鍛煉，許多人開始尋找替代品——根據(jù)新的研究，瑜伽值得一試。雖然典型的治療方法對那些有經(jīng)驗的人仍然有效，但也許還有另一種方法可以對抗抑郁癥的癥狀。

According to a new study in the British Journal of Sports Medicine, yoga sessions may be able to ease depressive symptoms in people with mental health conditions such as depression, anxiety, and bipolar disorder.

根據(jù)英國運動醫(yī)學雜志的一項新研究，瑜伽課程可能能夠緩解患有抑郁、焦慮和雙相情感障礙等心理健康狀況的人的抑郁癥狀。

To assess whether physically engaging yoga practices were able to alleviate depressive symptoms in people with a diagnosed mental disorder, 19 studies were included in a large-scale systematic review, and 13 additional studies were included in a meta-analysis review for this experiment.

為了評估瑜伽練習是否能夠緩解被診斷為精神障礙的患者的抑郁癥狀，19項研究被納入了大規(guī)模系統(tǒng)回顧，另外13項研究被納入了本實驗的薈萃分析回顧。

Jacinta Brinsley, a doctoral candidate at the University of South Australia (and lead on the study) explains: "Exercise has always been a great strategy for people struggling with these feelings, as it boosts both mood and health."

南澳大利亞大學的博士生Jacinta Brinsley(也是這項研究的帶頭人)解釋說：“鍛煉一直是對抗這些情緒的一種很好的策略，因為它可以改善情緒和健康。”

How can yoga ease depression symptoms?

瑜伽如何緩解抑郁癥狀?

Within the 1712 individuals across these 32 studies, disorders of depression, post-traumatic stress, schizophrenia, anxiety, alcohol dependence, and bipolar were present.

在這32項研究的1712名個體中，抑郁、創(chuàng)傷后應激、精神分裂癥、焦慮、酒精依賴和雙相情感障礙都有涉及。

Participants did 1-2 yoga sessions per week which varied between 20 to 90 minutes long. According to Brinsley, "This is any kind of yoga where 'asana' (the postures and movements) are at the main focus." Brinsley also explained that most yoga classes found online or in gyms or studios in Western society would fit these criteria.

參與者每周做1-2次瑜伽，每次20-90分鐘不等。根據(jù)布林斯利的說法，“這是任何一種以‘體位’(姿勢和動作)為主要焦點的瑜伽。”布林斯利還解釋說，在西方社會，大多數(shù)在線或健身房或工作室開設的瑜伽課程都符合這些標準。

These yoga sessions were completed weekly for about 2.5 months across all studies reviewed in this project. The results found through Brinsley's team analysis were that yoga moderately eased depressive symptoms compared with other self-help treatments (or lack of treatment) across the mental health spectrum.

這些瑜伽課程每周完成一次，持續(xù)約2.5個月。通過布林斯利的團隊分析發(fā)現(xiàn)，與其他心理健康范圍內的自助治療(或缺乏治療)相比，瑜伽適度緩解了抑郁癥狀。

The analysis proves that some conditions seemed to benefit more than others, with the highest success being among individuals who were diagnosed with depressive disorders. Yoga was less effective for those with schizophrenia and those struggling with alcohol use disorders. There was no positive impact listed for those who struggled with depression that stemmed from PTSD.

該分析證明，某些情況似乎比其他情況更有益，其中最成功的是那些被診斷患有抑郁癥的人。瑜伽對那些患有精神分裂癥和酒精使用障礙的人效果較差。對于那些因創(chuàng)傷后應激障礙(PTSD)而患上抑郁癥的人來說，沒有正面影響。

According to the analysis, the more yoga sessions a person did each week, the less they struggled with depressive symptoms and the better they felt.

根據(jù)分析，一個人每周做的瑜伽次數(shù)越多，他們與抑郁癥狀的斗爭就越少，感覺就越好。