15 Scientifically Proven Meditation Benefits for Health

Meditation is the practice of mind and brain to encompasses improving peace of mind, improve Physically relaxation,  improving psychological balance, fight against illness, and enhances overall health and well-being. (1)

15 Scientifically Proven Meditation Benefits for Health
In recent decades, researchers are gaining data regarding the advantages of rehearsing this ancient tradition.

By studying more secular versions of Mindfulness Meditation, he found that learning to pay attention to our current experiences and accepting them without judgment can actually help us to be happy.

Studies to date suggest that mindfulness affects many aspects of our psychological health-improving our mood, increasing positive emotions, and reducing our anxiety, emotional response, and job burn.

But does meditation affect our body as well as our mind?

Recently, researchers have been exploring this question - with some surprising results. While much of the initial research on Meditation relied on biased measures or pilot studies with limited groups of participants, more recent studies have used low-biased physiological markers and randomized controlled experiments to get answers.

Together, studies show that Meditation can affect our heart, brain, immune system, and more.

Although nothing suggests that Meditation is a standalone treatment for illness nor the most important ingredient for a healthy life.

Want to know the Meditation benefits for health for yourself?

Here are 15 scientifically proven ways Meditation benefits for health.

1. Meditation Helps To Reduce  taking Stress

Stress reduction is one of the foremost common reasons people strive for meditation.

A study involving more than 3,500 adults showed that it lives up to its reputation for reducing stress. (2)

Generally, mental and physical stress causes increased levels of the stress hormone cortisol. It produces several harmful impacts of stress, like the discharge of inflammatory promoting chemicals known as cytokines.

These impacts will disrupt sleep, promote depression and anxiety, raise hypertension and contribute to fatigue and cloudy thinking.

The Eight-week study shows that Mindful Meditation decreases the inflammatory response which is caused by stress.

Another study in about 1,300 adults showed that meditation can reduce stress. Remarkably, this effect was strongest in individuals with the highest levels of stress.

Research has shown that meditation can also improve symptoms of stress-related conditions, including irritable bowel syndrome, post-traumatic stress disorder, and fibromyalgia. (3)

2. Meditation can improve your immune response

When we encounter viruses and other disease-causing organisms, our bodies send out soldiers of immune cells circulating in the blood.

These cells, including pro- and anti-inflammatory proteins, neutrophils, T-cells, immunoglobulins, and natural killer cells, help us fight disease and infection in various ways. Meditation, it turns out, can affect cells fighting these diseases.

Many studies have seen that meditation increase levels of T-cells or T-cell activity in HIV or breast cancer patients.

This suggests that meditation can play a role in fighting cancer and several other diseases called immune cells. In fact, meditation in people suffering from cancer improves biomarkers in some way, which can be a sign of growing diseases.

3. Meditation practice helps to reduce depression

In a study conducted in five middle schools in Belgium, involving around 400 students (13 ~ 20 years), Professor Philip Rez concludes that Students who follow an in-class meditation program reduce the signs of depression, anxiety, and stress by 6 months. Besides, these students were less likely to develop obvious depression-like symptoms. 

According to other investigations, from the University of California, done with patients with past depression, inferred that meditation leads to a decrease in romantic thinking and perceptive perceptions.

Yet another conclusion is that Mindfulness Meditation may be effective at treating depression similar to antidepressant drug therapy.

(Sources: ScienceDailyLink SpringerJama Network)

4. Meditation Reduces panic disorder symptoms

In research published in the American Journal of Psychiatry, 22 patients diagnosed with an anxiety disorder or panic disorder were presented for 3 months of meditation and relaxation training.

As a result, nervousness and anxiety effects were largely reduced for 20 of those patients, and the change was retained at follow-up. (4)

5. Meditation enhances your sense of well being

Is it to fill your life with happiness and energy? Meditation enhances your psychological functioning and within the process improves your sense of well being.

Yoga and Tai Chi have also been found to do so - according to studies, exercising regularly increases their significant therapeutic effect and quality of life. ( 5, 6, 7, 8 )

6. Meditation may help with addiction

An increasing number of studies have shown that, given its effect on self-control areas of the mind, Meditation can be viable in helping people to defeat different sorts of addictions.

One examination, for instance, Mindfulness Meditation Training Against American Lung Association's  FFS (freedom from smoking) program, and found that people who learned mindfulness were many times more likely to quit smoking by the time they finish training, and 17 weeks. After-up, compared to those in traditional treatment.

This might be because meditation helps people to become "decouple" in the state of craving (desiring ) by the act of smoking, so the person does not always need to be led to another, rather you are fully experienced and Ride the "wave" of longing until it passes.

Other research has found that Mindfulness Training, Mindfulness-Based Cognitive Therapy (MBCT), and Mindfulness-Based Relapse Prevention (MBRP) may help treat other forms of addiction.

7. Help to improves sleep

About half of the population will be suffering from insomnia at some point.

One study compared two Mindfulness-Meditation programs by randomly picking two groups of two participants each. One of the group practiced meditation, while the other did not.

Participants who meditated slept sooner and slept longer than those who did not participate. (9)

Becoming skilled at meditation can assist you to control racing or divert "runaway" thoughts that often lead to insomnia (Sleeping disorder).

Additionally, it can help relax your body, release stress and keep you in a peaceful state in which you are more likely to fall asleep.

8. Mindfulness is good for our hearts

Heart disease is the leading killer in the United States, with approximately 1 in 4 deaths each year. Therefore, anything that reduces the risk or symptoms of heart disease will significantly affect the health of society. Mindfulness meditation can help with that. (10)

In one study, people with pre-hypertension were randomly assigned to enhance their drug treatment, either a course in Mindfulness Meditation or taught progressive muscle relaxation. (11)

Those who learned Mindfulness had a greater reduction in systolic and diastolic blood pressure than those who learned dynamic muscle relaxation, suggesting that Mindfulness helps people at risk of heart disease by bringing down the blood pressure.

In another examination, people experiencing heart disease were randomly assigned to either an online program to assist them with practice meditation or to create a waiting list for the program while undergoing general treatment for heart disease. (12)

Those who took the Mindfulness program showed significant improvement in the six-minute walking test (a measure of cardiovascular capacity) and slower heart rate compared to the waitlist group.

While a review of randomized controlled studies suggests that mindfulness may have mixed effects on the physical symptoms of heart disease, a recently published review by the American Heart Association concludes, while research remains preliminary, There is ample evidence to suggest Mindfulness as a precaution, treatment for coronary disease and its prevention. (13)

Research suggests that meditating can increase respiratory sinus arrhythmia, natural variations in heart rate when we breathe, better cardiovascular health and increased chances of survival from a heart attack. (14, 15)

9. Helps to reduces blood pressure

Medical research has shown that practicing Zazenen meditation reduces stress and hypertension.

Another experiment, this time with a technique called "relaxation response", yielded results similar to 2/3 of the hypertensive patients who showed a significant drop in blood pressure after 3 months of meditation, and, as a result, reduced drug intake Is required.

This is because there is a relaxation in the formation of nitric oxide, which opens your blood vessels.
(Source: The Journal of Alternative and Complimentary MedicineNPR News)

10. Reduces Cell Aging

Cell aging occurs naturally as cells divide repeatedly over a lifetime and can also be aggravated by disease or stress.

Proteins called telomeres, which are found at the end of chromosomes and work to prevent aging, begin to be affected by meditation.

Studies suggest that meditators may have longer telomere lengths over longer durations. In an experimental study, researchers found that breast cancer survivors who went through the MBSR maintained the length of their telomeres better than those who were on a waiting list. (16, 17)

However, this study also found that common adjuvant therapies affected telomere length; Therefore, there may be nothing special about MBSR that affects cell aging.

Then again, another examination with breast cancer survivors found no difference in telomere length after taking the MBSR course; But they discovered differences in telomere movements, which is related to cell aging.

In fact, the 2018 review reviewed the relation of mindfulness training to increase telomere activity, suggesting that it indirectly affects the integrity of telomeres in our cells. Perhaps this is why scientists are least optimistic about the positive effects of meditation on aging. (18)

11. Makes you strong against pain

A research group at the University of Montreal exposed 13 Zen masters and 13 comparable non-physicians to an equivalent degree of traumatic heat while measuring their brain activity in a functional magnetic resonance imaging (fMRI) scanner.

They found out that Zen meditation (called zazen) physicians reported less pain. In fact, they reported less pain than their neurological output from indicated fMRIs.

Therefore, even though their brain is receiving the same amount of pain input, their brain actually causes less pain. (19, 20, 21)

12. Improves Focus

Would you like to add Razor-Age focus to your life? Research shows that meditation improves cognition and expands your capacity to perform activities that require focus.

One study tested various meditation types, including Transcendental Meditation, Vipassana, Tibetan Buddhist Meditation, Sufi Meditation, and Hindu Meditation, and they found that they all focus on varying degrees.

I used to think that coffee was the best way to concentrate - now I just meditate.

13. May reduce age-related memory loss

Improving consideration and clearness of thinking can help keep your mind young.

Kirtan Kriya is a method of meditation that combines a mantra or mantra with repeated movements of the fingers to focus thoughts. This improved members' capacity to perform memory tasks in several studies of age-related memory loss. (22)

Likewise, an audit of 12 investigations found that several meditation styles increased attention, memory, and mental uptake in older volunteers. (23)

In addition to fighting general age-related memory loss, meditation may at any rate halfway improve memory in patients with dementia. It can help control stress and help care for family members with dementia. (24, 25)

14. Meditation can keep you alive long

Telomerase is an essential part of human cells that affects the lifespan of our cells.

While this research is not yet conclusive, the data suggest that some forms of meditation may have salutary effects on telomere length by reducing cognitive stress and stress stimulation and increasing positive state of mind and hormonal factors. (26)

15. Relieving symptoms of IBS

Irritable bowel syndrome is a common bowel disorder characterized by swelling, stomach pain, cramps, and altered bowel behavior.

It is believed that about 15% of the world's population suffers from IBS - including an estimated 25 to 45 million Americans.

Daily rest meditation has been found to relieve symptoms of irritable bowel syndrome.

After a progression of effective investigations, specialists at the State University of New York currently unequivocally suggest day by day meditation in the management of IBS.

Now is the best time to start and taking the advantages of meditation benefits for health.

Meditation is something that everyone can do to improve their mental and emotional health. You can do this anywhere without special tools or subscriptions.

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