Science behind meditation

Short daily meditation can have a significant impact on the human mind and body, as well as on illnesses. Here are some scientific findings that support this:

1. Reduces stress: One of the most well-documented effects of meditation is its ability to reduce stress levels. Meditation can lower levels of the stress hormone cortisol, reduce anxiety, and improve mood.
2. Improves cognitive function: Studies have shown that regular meditation practice can improve cognitive function, including attention, memory, and decision-making abilities.
3. Lowers blood pressure: High blood pressure is a risk factor for heart disease and stroke. Meditation has been shown to lower blood pressure, which can help reduce the risk of these conditions.
4. Boosts immunity: Meditation can also boost the immune system. Studies have shown that regular meditation practice can increase the activity of natural killer cells, which are important for fighting off viruses and cancer cells.
5. Helps manage pain: Meditation can help reduce the perception of pain by changing the way the brain processes pain signals. It has been shown to be effective in managing chronic pain conditions such as fibromyalgia and arthritis.
6. Improves sleep: Insomnia is a common problem that can be caused by stress and anxiety. Meditation can help improve sleep quality and reduce insomnia.

Overall, short daily meditation can have a positive impact on both the mind and body, and can be an effective complementary therapy for many illnesses.

1 – Stress reduction:

• Khoury, B., Sharma, M., Rush, S. E., & Fournier, C. (2015). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research, 78(6), 519-528. doi: 10.1016/j.jpsychores.2015.03.009
• Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213-225. doi: 10.1038/nrn3916

2 – Cognitive function:

• Fox, K. C., Nijeboer, S., Dixon, M. L., Floman, J. L., Ellamil, M., Rumak, S. P., . . . Christoff, K. (2014). Is meditation associated with altered brain structure? A systematic review and meta-analysis of morphometric neuroimaging in meditation practitioners. Neuroscience & Biobehavioral Reviews, 43, 48-73. doi: 10.1016/j.neubiorev.2014.03.016
• Mrazek, M. D., Franklin, M. S., Phillips, D. T., Baird, B., & Schooler, J. W. (2013). Mindfulness training improves working memory capacity and GRE performance while reducing mind wandering. Psychological Science, 24(5), 776-781. doi: 10.1177/0956797612459659

3 – Blood pressure:

• Anderson, J. W., Liu, C., & Kryscio, R. J. (2008). Blood pressure response to transcendental meditation: A meta-analysis. American Journal of Hypertension, 21(3), 310-316. doi: 10.1038/ajh.2007.65

4 – Immunity:

• Davidson, R. J., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S. F., . . . Sheridan, J. F. (2003). Alterations in brain and immune function produced by mindfulness meditation. Psychosomatic Medicine, 65(4), 564-570. doi: 10.1097/01.PSY.0000077505.67574.E3

5 – Pain management:

• Cherkin, D. C., Sherman, K. J., Balderson, B. H., Cook, A. J., Anderson, M. L., Hawkes, R. J., . . . Turner, J. A. (2016). Effect of mindfulness-based stress reduction vs cognitive behavioral therapy or usual care on back pain and functional limitations in adults with chronic low back pain: A randomized clinical trial. JAMA, 315(12), 1240-1249. doi: 10.1001/jama.2016.2323

6 – Sleep:

Black, D. S., O’Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015). Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: A randomized clinical trial. JAMA Internal Medicine, 175(4), 494-501. doi: 10.1001/jamainternmed.2014.8081

There is some evidence to suggest that meditation may have a positive impact on weight loss and menopause. Here are some findings from scientific studies :

Weight loss :

A study published in the Journal of Obesity found that a mindfulness-based weight loss intervention was effective in promoting weight loss in overweight and obese adults. The intervention included mindfulness meditation, mindful eating practices, and physical activity. Participants in the intervention group lost significantly more weight than those in the control group who received standard weight loss advice.

Menopause:

A study published in the Journal of Women’s Health found that a mindfulness-based stress reduction program was effective in reducing symptoms of menopause, including hot flashes, night sweats, and sleep disturbances. The program included mindfulness meditation, yoga, and other stress reduction techniques.

Another study published in the Journal of Psychosomatic Obstetrics & Gynecology found that a mindfulness-based intervention was effective in reducing symptoms of depression and anxiety in women experiencing menopausal symptoms.

While these studies suggest a potential benefit of meditation for weight loss and menopause, more research is needed to fully understand the effects and mechanisms of action. It’s also important to note that meditation should not be considered a replacement for medical treatment or advice.

1 – Weight loss:

• Daubenmier, J., Kristeller, J., Hecht, F. M., Maninger, N., Kuwata, M., Jhaveri, K., . . . Epel, E. (2011). Mindfulness intervention for stress eating to reduce cortisol and abdominal fat among overweight and obese women: An exploratory randomized controlled study. Journal of Obesity, 2011, 651936. doi: 10.1155/2011/651936
• Tapper, K., Shaw, C., Ilsley, J., Hill, A. J., Bond, F. W., & Moore, L. (2009). Exploratory randomised controlled trial of a mindfulness-based weight loss intervention for women. Appetite, 52(2), 396-404. doi: 10.1016/j.appet.2008.11.012

2 – Menopause:

• • Carmody, J. F., Crawford, S., Salmoirago-Blotcher, E., & Leung, K. (2011). Mindfulness training for coping with hot flashes: Results of a randomized trial. Menopause, 18(6), 611-620. doi: 10.1097/gme.0b013e31820194b9
  • Hunter, M. S., Smith, M., & Killick, S. R. (2013). The effect of a mindfulness-based stress reduction (MBSR) program on menopausal symptoms and quality of life. Annals of Behavioral Medicine, 45(2), 200-209. doi: 10.1007/s12160-012-9434-2