Category Archives: Longevity Medicine

A study published in an issue of Cell Metabolism revealed that researchers found that the consumption of spinach can increase the performance of the power house of the cells, the mitochondria.

A team of researchers observed how doses of inorganic nitrate can improve a person’s muscle performance. They gathered a group of healthy people and asked them to take in specific amounts of inorganic nitrate.  This lasted for a period of three days and researchers then observed how their oxygen consumption responded to the change in diet. The results of the study were published in the science journal Cell Metabolism. But despite the promising results, the researchers said that they are not recommending the intake of inorganic nitrate food supplements basing on the results of their study alone. They added that they are recommending the consumption of natural sources like green vegetables and fruits to obtain the health benefit of nitrate.

Head researcher from the Karolinska Institutet in Sweden, Eddie Weitzberg, said that the dosage of nitrate which they used in the study is equivalent to that contained in a small spinach plate and three red beets. He added that the consumption of more vegetables and fruits can help reduce the risk of developing diabetes and cardiovascular disease. But it is unclear which nutrients in these natural food sources are responsible for producing the effects. The researchers are looking at inorganic nitrate as one of the strongest candidate.

Nitrate: Under the Magnifying Glass

The nutritional value of nitrate is not well established compared to other well-studied nutrients. Other people are considering nitrate as a toxic substance that may produce adverse effects to the body in high amounts. But the researchers found that nitrate can be beneficial to the body by acting as a co-producer of nitric oxide assisted by good bacteria present in the mouth. Nitric oxide had been found by decades of scientific research to be beneficial in opening up the blood vessels, lower blood pressure and reduce the risk of cardiovascular disease.

The Swedish researchers found another health advantage of nitrate and its resulting nitric oxide. The mitochondria is responsible for providing power to the cells. But levels of protein decreases in the process of increasing its efficiency which in turn makes the mitochondria become leaky. Weitzberg said that the mitochondria is not fully efficient in normal circumstances and added that no machine is.

The study showed that the increase intake of nitrate through diet can have an immediate effect to the body by increasing the efficiency of the mitochondria. But researchers are still finding a way to determine the long term effects of eating inorganic nitrate to people. Weitzberg said that their next study will focus on observing the effects of inorganic nitrate to people with health conditions concerning the mitochondria like mitochondrial dysfunction, cardiovascular disease and diabetes.

The researchers concluded that other studies had been consistent in saying that eating fruits and vegetables can have positive effects to the body like the prevention of certain diseases like diabetes and cardiovascular disease. But despite this, they added that the mechanisms responsible for producing these effects are still not for certain. Weitzberg also said that certain organisms in the mouth need to be present in order to fully take advantage of the health benefits of nitrate; the use of strong mouthwashes can kill these microorganisms and may prevent the production of the nitric oxide in the body.

Health Benefits of Eating Spinach

Spinach is an epic vegetable with tons of health benefits but which is dreaded by most kids. It has more nutrients than any other vegetable and is very available throughout the year; but it has the best flavor during its season which runs from September to October. The vegetable belongs to the family of beets and Swiss chard and has a similar taste with the other vegetables in its group. Spinach has a distinctive mild and sweet taste which makes it perfect for making salads, but the taste becomes more robust and acidic once cooked. The three types of Spinach available in the market are baby spinach ideal for salads, smooth-leaf and savoy.

The Anti-Cancer and Anti-Inflammatory Health Benefits of Spinach

Studies had found that spinach has more flavonoid content than other vegetables. Researchers had identified more than a dozen favonoids in spinach which are effective in reducing cellular inflammation and the risk of developing certain types of cancer. The evidences indicating that the potential antioxidant value of spinach is strong enough for research to extract these compounds for controlled laboratory studies. And they found that the compounds are effective in reducing the cell division rate of human stomach cancer cells.

Studies using laboratory animals also showed that the extracts can inhibit the growth of skin pappilomas or skin cancer cells. In addition, a related study found that women with higher intake of spinach have lower risk and incidence of breast cancer than women who ate less of the jade green vegetable.

Spinach is also a good source of carotenoids and other antioxidants like vitamin E, beta-carotene, manganese, vitamin C and zinc that have been found to inhibit inflammation and reduce cancer risk. The peptides in spinach can also lower blood pressure and help in treating and lowering the risk of certain diseases like atherosclerosis and other blood-vessel related problems.

Two other important and powerful antioxidants can also be found in spinach. These are zeaxanthin and lutein which can naturally be found in certain areas of the eye like the macula and retina. Though there hasn’t been any large scale study which investigated the effects of lutein and zeaxanthin in preventing eye problems like macular degeneration, studies have found that the consumption of spinach can increase the concentration of lutein in the blood.

Spinach for Bone Health

A cup of boiled spinach contains around 100 percent more of the body’s daily requirement of vitamin K; this nutrient is essential in preventing the excessive activation of osteoclasts which are responsible for breaking down the bones. In addition to this, vitamin K reacts with certain microorganisms in the stomach to produce vitamin K2 which is an important component in the production of more osteocalcin in the bones. Osteocalcin helps in storing more calcium in the bones to make it stronger. There’s a reason why Popeye always had a can of spinach with him.

Sources
eurekalert.org
whfoods.com
spinachwords.com
buzzle.com

Discuss this post in Frank Mangano’s forum!

A study conducted by a team of researchers from London found that drinking cherry juice rich in polyphenols can boost recovery after exercise.

The body experiences a series of interconnected metabolic processes during exercise. You will begin to notice heavier and faster breathing, faster heart rate and your muscles will begin to heat up and feel sore. This is the body’s natural response to mild and extreme physical activities, and this can intensify to higher levels depending on the intensity of the physical activity. Exercise demands different systems in the body to respond according to the increased demand for energy. Body heat, breathing and blood circulation will be affected.

Different forms of exercise call for the action of specific muscle groups. Other more strenuous forms of exercise may require the use of multiple muscle groups. But in any case, exercise means muscle activity. The muscles will demand other systems in the body to respond and produce energy. Each system in the body will either work more, work less or focus on muscle activity. The heart, for example will start beating faster to speed up the circulation of blood and energy throughout the body while the stomach temporarily slows down in digesting food in order to channel more energy into the muscles.

Adenosine triphosphate, or ATP, is an essential biochemical fuel needed by the body to supply the muscles with energy. ATP needs to be burned in order for it to be transformed into usable energy. And this process will require oxygen, the elimination of metabolic wastes like lactic acid and carbon dioxide which are produced in the process, and the omission of heat out of the body.

After about 30 minutes to an hour of exercise, the body is tired and exhausted. And recovery is needed before doing the same routine all over again. The body will need at least 24 to 48 hours of recovery for muscle and tissue repair, especially when weight lifting. There are natural techniques to hasten and improve recovery after performing an exercise. A study conducted by a team of researchers from London found that the simple habit of drinking cherry juice can help the muscles recover faster.

Cherry Juice for Faster and Better Recovery

Researchers from London found that cherry juice can boost the muscle recovery after strenuous exercise. Previous studies had reported that the antioxidants in cherries can help the body overcome the oxidative damage caused by exercise. The study, conducted from the London South Bank University Sports and Exercise Science Research Center, focused and looked at the antioxidant property of cherry juice and its potential in hastening muscle recovery.

The study was published in the Medicine and Science in Sports Exercise. The researchers observed that people who were subjected to a week of drinking a certain branded cherry juice after a series of intensive exercise routines can help speed up recovery time and create better results compared to those who consumed control beverage. The cherry juice used in the study was from Montmerency beverage company. Lead researcher, Dr Joanna Bowtell, said that Montmorency cherry juice can improve the recovery of isometric muscles after exercise due to its strong antioxidant property.

A related study published in the Journal of Nutrition reported that the consumption of at least 45 cherries in a day can reduce the circulation of inflammatory markers in the body. This is due to the anthocyanin and flavonoid content of cherries, the researchers said. Reducing the amount of inflammatory compounds in the body can help reduce the muscle damage caused by exercise and lessen recovery time.

The researchers gathered a group of 10 competitive weight lifters to participate in the study and divided them in half. The first group was asked to drink cherry juice 7 days before and 2 weeks after a series of single leg knee extensions. The second group was subjected to the same process but with fruit concentrate in place of the cherry juice. At the end of the study, the researchers found that the recovery of the first group was faster than that of the control group but there was no noticeable difference between their energy production.

The industry of food nutrition in North America costs around $3.2 billion while Western Europe accounts for $713.6 billion of the industry. Researchers and sports scientists are continuously on the lookout for better ways of improving the performance of athletes by creating new exercise programs and products that promote better and faster recovery. But for individuals who simply want to improve their performance and enjoy a healthy life, there are several natural ways of hastening recovery time without spending too much.

Natural Ways to Speed Up Recovery after Exercise

The body needs time to recover. The length of time needed for the muscles to repair may vary depending on the intensity of the exercise. Resting between exercise days will not only let the body perform its natural recovery process but this will also help avoid injuries in the future. So make it a point to get enough sleep and sufficient nutrition after each exercise.

Stretching is not only needed before doing any form of physical activity, but stretching after each exercise can also help the muscles recover faster. Moving around or maintaining the same exercise but at a lower intensity for a few minutes will help remove lactic acid from the body. Lactic acid substances are produced in the combustion of ATP and may result to muscle stiffness.

Get enough nutrients from the food you eat and replace lost fluids. During exercise, the body makes use of available and stored energy. Refueling by eating the right kinds of food will help the body recover better and faster. Drinking a lot of fluids during and after exercise is also recommended to avoid dehydration, promote the flow of nutrients and support certain metabolic processes.

Taking an alternation of cold and hot baths a few hours after heavy exercise will help in alleviating muscle soreness and prevent injury. Contrast water therapy will help get rid of waste products faster by repeatedly dilating and constricting the blood vessels. Some athletes alternate 30 seconds of cold water with 2 minutes of hot water for four times with a short rest in between.

The key to faster recovery is using an exercise routine that allows time for recovery. Over-training without sufficient rest may only defeat the purpose of exercising.

Sources
nutraingredients.com
sportsmedicine.about.com
health.howstuffworks.com

Discuss this post in Frank Mangano’s forum!

Cocoa is famous for its numerous health benefits, and one study gives us another reason to reach for that dark chocolate and give in.

A lot of people are in love with chocolates – and there is really nothing wrong with this, as long as the right kind of chocolate is consumed.  Dark chocolate is definitely way better than milk chocolate.  Aside from the health benefits provided by its rich cocoa content, it does not contain the same amount of sugar as the milk chocolate.  So the next time you feel the temptation to eat chocolate, give in – as long as it is of the dark kind. Remember this:  the darker the chocolate is, the higher is its cocoa content.

Recently, a group of researchers coming from Meiji Seika Kaisha’s Food and Health R&D Laboratories released the results of a study that they conducted regarding the effects of cocoa towards the promotion of a healthy heart.  The Japanese company’s researchers revealed that cocoa’s capability to potentially increase the levels of high density lipoprotein, or the good form of cholesterol, is linked to the presence of a protein that can enhance apolipoprotein A1 levels.  Also known as Apo-A1, apolipoprotein A1 is a compound that is needed for the body’s production of HDL cholesterol.

The researchers wrote in the Journal of Agricultural and Food Chemistry that polyphenols present in cacao may be responsible for acting on pathways that are responsible for the metabolism of cholesterol.  They looked at the human intestinal cell effects of polyphenols found in cacao such as procyanidin, catechin, and epicatechin.  Results have shown that these polyphenols raised the protein levels of Apo-A1 while simultaneously lowering alipoprotein B levels which carries LDL cholesterol to the cells.

The Health Benefits of Cocoa

Aside from its polyphenol contents, the health benefits of cocoa are also taken from its component called flavonoids, which serve as major antioxidants to prevent any possible damage to the cellular system.  Free radicals bring about oxidative damage inside the body which could be factors in the development of chronic diseases like heart failure and cancer. The powder of cocoa can also help in lowering blood pressure and improving the blood circulation of every individual. Compared to green tea, just one cup of cocoa has about three times the antioxidants that a cup of green tea has.

Numerous health experts believe that cocoa can only work to your advantage if you would take it in quantities that are just enough. Overconsumption, of course, has its drawbacks.  When choosing a cocoa formulation, go for something that contains the least amount of cocoa.  There are a lot of cocoa powders that are available in the market today which contains various additives such as hydrogenated oils and corn syrup that are high in fructose. Hence, choose to consume the unprocessed type of cocoa powder.

Researchers from Cornell University said that the most ideal way of taking full advantage of cocoa benefits is through drinking. Taking in a cup of hot cocoa every once in a while can work as a great antioxidant just like wine and tea. It can also help steer one away from the impairment of the immune system and other inflammatory processes.

Show Some Love to Your Heart

To live with a healthy heart requires a lot more than just having a healthy diet. It also includes regular exercise and an overall healthy lifestyle. Here a few tips on how to ensure that your heart remains healthy all the time:

• Limit your consumption of foods that have lots of trans-fat.  These are usually found in fried foods and margarine.
• If you have a sweet tooth, then you must also limit your sugar intake. High amounts of glucose in the blood could lead to the development of diabetes, and this interferes with blood viscosity.  A blood that is too viscous would cause problems in circulation and other organs of the body will not have their fare share of blood.  Because of this, the heart has to pump doubly hard to ensure that blood is supplied to all organs.  Overworking the heart could lead to its enlargement (cardiomegaly), or worse, heart failure.
• Only utilize extra virgin olive oil and add some garlic when you cook to help in lowering your cholesterol along with adding some Omega 3 fatty acids.
• Exercise for about 3 to 4 times a week and then stick to this routine.  Lifting weights is not required but doing cardiovascular, or aerobic, exercises can work wonders to your heart.  So set some time each day where you can perform exercises that you are capable of doing. What is important is that you have the desire to start incorporating changes in your lifestyle, one step at a time. Remember to stay hydrated too and warm up before each exercise session.
• To add up to your healthy diet and exercise, try your best to steer away from any kind of vices like smoking and drinking too much alcoholic beverages.
• Manage your stress levels and implement ways to cope.  Attend a yoga class, meditate each day or just simple do deep breathing exercises.  Take time to rest, get lots of sleep since this will help your body heal.
• Watch out for your weight too since obesity is one of the primary causes of heart disease.
• If your cholesterol level is high then you can naturally lower it by using several herbal extracts along with fish oil. It could help for you to know that 20% of your cholesterol level is sourced from the foods you consume while the rest of the 80% is produced by your liver. If your fat levels are high, then you must go easy on your carbohydrate and sugar consumption. To lower this, you can take in fish oil, some sufficient amount of vitamin C and even green tea.

Your heart’s health, and your general health as well, is in your hands – and the first step is to make the decision to start living healthy.  Each of your action and decision affects you, and the people around you, so nothing is really too small.  You see, even your choice of chocolate has the potential to affect your longevity.

Sources
nutraingredients.com
naturalhealthezine.com
healthy-heart-guide.com
womenfitness.net

Discuss this post in Frank Mangano’s forum!

A study conducted by a team of researchers from Sweden found that exercise can help alleviate the symptoms of irritable bowel movement.

IBS or irritable bowel syndrome is a health condition that is commonly associated with diarrhea, constipation, bloating, abdominal pain and frequent cramping in the stomach area. Though IBS does not lead to serious diseases and cause permanent damage to the gastrointestinal tract, the illness results to a great deal of distress and discomfort. Some cases of IBS can easily be managed through prescribed medication, stress management and diet. But some worse cases can be disabling and can, in fact, hinder a person from going to work, travel short distances or attend social events.  According to statistics, approximately 1 out of 5 Americans suffer from IBS; thus, the disorder is considered to be one of the most commonly diagnosed gastrointestinal conditions by medical specialists.

Causes and Symptoms of IBS

The symptoms of IBS can easily be mistaken as symptoms of other digestive disorders. The main symptoms are discomfort, bloating and abdominal pain. But this can differ from person to person. Some people with IBS may experience difficulty eliminating waste, others may have uncontrollable bowel movement and diarrhea, while some people will experience an alternation of diarrhea and constipation. In some cases, the symptoms of IBS can stop for a few months but others may experience continuous and worsening symptoms.

There are a few theories explaining the cause of IBS. One theory explains that the disorder is caused by the colon and large intestine’s sensitivity to stress and certain types of food. There may also be a link between IBS and the immune system. One study conducted to investigate the root cause of IBS found that bacterial infection in the gastrointestinal tract may be causing the disorder. Despite numerous studies, the real cause of IBS is still an open subject.

The Effects of Stress to IBS

Stress, as well as troubled, overwhelmed and angered feelings can result to spasms in the colon area. The colon has numerous nerves that connects to the brain and is controlled by the autonomic nervous system. These nerves are responsible for the normal contraction of the colon when the person suddenly feels stressed and nervous. In IBS cases, the colon becomes over-responsive to stress which then results to the symptoms of the disorder. For people whose IBS triggered by stress, the appropriate treatment is stress reduction, adequate sleep, stress management, and support and counseling.

Traditional Treatment for IBS

Around 70 percent of people with IBS are not getting medical care in order to treat their conditions. People will often resort to over-the-counter medicines which are limited to providing temporary relief. And since the cause of the disorder is yet to be discovered, available treatment for IBS can only deal with the relief of symptoms. Treatments include medication, diet changes and stress management. Medical experts will often suggest dietary modifications such as BRAT for diarrhea (banana, rice, applesauce and toast) and fiber supplementation for cases of constipation.

The Benefits of Exercise to IBS

A study conducted by a team of Swedish researchers found that exercise can significantly help people suffering from irritable bowel syndrome or IBS. The study was conducted primarily at the Alingsas Hospital and the Sahlgrenska University Hospital in Gothenburgm, Sweden. The researchers gathered a group of 102 study participants diagnosed with IBS and divided them into two groups; half of them served as the control group and were asked to maintain their usual lifestyle while the other half was given exercise programs which increased their daily physical activities. The two groups received calls from a licensed physiotherapist to assist them with their condition. Lead researcher, Elisabeth Johannesson, said that the active group was asked to perform moderate to vigorous exercises between three to five times a week for at least 20 to 30 minutes.

At the beginning of the study, the study participants were asked to provide relevant information regarding their IBS conditions including the intensity of the discomfort, stool problems, abdominal pain and quality of life. The same procedures were also conducted at the end of the 3-month study period. Senior physician, Riadh Sadik, was responsible for determining the results of the exercise program. He said that the control group had an average symptom decline of 5 points while the active group experienced a 51-point reduction.

The researchers also reported that only 8 percent of the study group felt worse after following the exercising program. 23 percent of the control group, on the other hand, experienced deteriorating symptoms. Sadik concluded that the slightest increase in a person’s physical activity can significantly help alleviate the symptoms of IBS. The study was published in the American Journal of Gastroenterology.

Natural Ways to Alleviate IBS

IBS can be treated naturally – and this starts by knowing which factors are triggering the disorder. More often than not, IBS is caused by an overly sensitive colon. In this case, stress management and restricted diet can help alleviate the symptoms. To start with, stress management has been the most common approach for IBS patients.

Stress plays a major in triggering IBS and has been found by different studies to be one of the most probable cause of the disorder. Though further studies are still needed in order to better understand the relationship between stress and IBS, researchers had found that symptoms tend to worsen during periods of anxiety. Stress management programs and relaxation exercises can help relieve the symptoms of IBS. People suffering from the disorder can seek the advice of a qualified stress therapist.

A study conducted by a team of researchers from the University of Massachusetts Medical School found that people who practice mindfulness meditation to overcome stress can reduce flatulence by up to 22 percent and improve bloating and diarrhea symptoms.

Dietary change is one of the best ways to relieve the symptoms of IBS. Avoiding certain foods that trigger IBS is the most practical and cost-effective approach to the treatment of IBS. Knowing which food types to avoid will help minimize the occurrence and intensity of the symptoms. Examples of foods to avoid are carbonated beverages, high-fat foods, artificial sweeteners (such as aspartame and sorbitol), fried foods, alcohol, gluten and caffeine.

Eating foods with fiber helps normalize bowel movements. Medical experts say that fiber helps decrease abdominal spasms and push waste out of the body. Foods like fruits, vegetables, whole grains and oats are the best natural sources of fiber.

Sources
digestive.niddk.nih.gov
eurekalert.org
wellbeing-nutrition.com
findarticles.com
quickcare.org

Discuss this post in Frank Mangano’s forum!

A new study discovered that regular consumption of fruits and vegetables greatly helps in reducing the risk of Ischemic Heart Disease.

Nowadays, more and more people are suffering from coronary artery diseases, also medically known as Ischemic Heart Disease (IHD). Ischemia happens when blood is restricted from entering a specific area, which causes the structures in that area to necrose, or to die, since blood carries with it life-giving oxygen and other essential nutrients. In the case of ischemic heart disease, blood supply is restricted from entering the heart.  Because of this, problems start to arise.

The development of Ischemic Heart Disease is dependent on the health of the blood vessels.  Arteries, for example, are the main sites for fatty plaque build-up.  When a person’s bad cholesterol level is too high, this would result to the accumulation of fatty deposits in the linings and the walls of the arteries.  Over time, this build-up will impede blood supply which will result to ischemia.  This is the main reason why health professionals have always emphasized the need to consume a healthy diet. Other risk factors for the development of IHD includes a family history of the said disease; when there is too much fat content in your daily diet; smoking; hypertension, and even the occurrence of a previous stroke or heart attack.

In the United States today, heart disease is the primary cause of death amongst the entire population. The primary cause of this ailment remains unknown but the number of risk factors is considerably high. It has been clear lately that the treatment of abnormalities of the body’s lipids can delay the progress of a possible atherosclerosis.

There are particular tests that can be done to know how much your ischemic heart disease has grown. Several diagnostic tests include electrocardiogram, echocardiogram, blood studies, x-rays, coronary angiogram and many more.

Eat More Fruits and Veggies

A recent study done in Europe investigated the relationship between the disease and diet and found out that those who get to eat a larger amount of vegetables and fruits seem to have a lower risk of suffering from ischemic heart disease. The said study was published online last January 19 at the European Heart Journal.

Their data showed that those who take in at least eight servings of vegetables and fruits everyday had about 22% lower risk of dying from Ischemic Heart Disease or IHD compared to those who eat less, or just about three servings a day. The lead author of the study, Dr. Francesca Crowe, stated that their research included more than 300,000 people from 8 different countries all around Europe.

According to Dr. Crowe, the bottom line of their analysis only says that if people would consume greater amounts of vegetables and fruits, then this would lead to a reduction in the number of IHD cases. However, she emphasizes that it is still important for individuals to live a healthy lifestyle by exercising and avoiding unhealthy habits such as smoking, substance abuse and drinking to the point of intoxication.

Natural Ways to Prevent Ischemic Heart Disease

Ischemic heart disease is considered to be a silent killer.  Sometimes, you go through life not knowing anything and when it hits you, it takes you aback. It is important, therefore, that you take note of these general measures that can help you prevent them from happening. The following are some of the most important ways that you can fight IHD, or any form of disease for that matter:

• Get Some Regular Exercise. Exercise can help a lot in improving your blood flow and even reduce the occurrence of abnormal heart rates. This can include simple changes in your routine like probably taking the stairs instead of getting on the elevator, or walking the four blocks to your favorite library instead of taking the cab. But of course, it is much better if you can commit to doing regular exercise that you would already consider as a habit like probably walking or jogging a few minutes every other day.
• Maintain A Healthy Diet. It is really very crucial that you watch what you eat when you are trying to monitor your cholesterol levels. You must be able to reduce it to a certain amount that would reach normalcy. Eat foods that are low in cholesterol and fats. It is also very important that you remember staying away from fats that are saturated. Your diet must include a lot of fruits and vegetables so that maintaining your ideal body weight would be less of a hassle.
• Live a Healthy Lifestyle. As much as possible, try to avoid smoking and avoid, or limit, your alcohol intake. It is very essential for you to always get to monitor your blood pressure and always keep things in control. Try to be happy all the time so that you will not be prone to heart attacks due to too much stress. If you are currently overweight, then it is about time to start thinking about lowering your total weight and bringing it back to normal.
• Talk to your Doctor. If you are overly worried with your heart’s condition, especially when you realize that you are not growing any younger, then you must not put off having regular check-ups with your doctor. It would not hurt that much if you would take the time to see him on a regular basis. These visits could include some tests or examinations that would try to figure out any possible threats to your heart and the rest of your body. Early diagnosis and treatment of Ischemic Heart Disease can definitely lead to total recovery. Through the years, lots of research has been done to promote and encourage fast and effective treatments for this ailment. It is very essential that you maintain a healthy lifestyle especially when it comes to making certain important changes in your diet and level of activity.

Remember this: a failure of the heart to function will lead to the loss of function of the other organs as well.  A deteriorating heart will cause a cascade of events which can sometimes prove to be fatal.  So if you love the people around you, do them a favor by loving your heart first – and then all else will follow.

Sources
eurekalert.org
rxmed.com
populararticles.com
mayoclinic.com

Discuss this post in Frank Mangano’s forum!

A study showed that mindfulness meditation training in no less than 8 weeks can improve a person's brain structure.

An Introduction to Mindfulness Meditation

In Buddhist tradition, mindfulness meditation has the aims of realizing the true nature of reality by focusing on a single object. The object of concentration can be any physical object, an imaginary picture or, more commonly, the person’s breathing. The primary objective of mindfulness meditation is to keep the mind consistently focused on the same object for the entire period.

There are different organizations that promote mindfulness meditation as a regular habit to maintain and improve brain health. It is a practice that does not require any expensive equipment to perform. All you need to have is a quiet and well ventilated place, and a basic knowledge of how mindfulness meditation works. The goal is to focus your mind on the realities of the ‘now’ and be mindful of your actions and thoughts at the present time. Different studies show that mindfulness meditation can improve a person’s mood, boost the immune system and alleviate stress.

The first step is to find a comfortable and quiet place where you can sit for an extended period of time. You can choose to sit on the most comfortable chair you have at home and keep your back, neck and head straight at all times. Leave all thoughts of the past behind you and try to stay focused in the present. Notice your breathing and feel the sensation of the air flowing in and out of your body. Try to observe how each breath is different from the previous and keep doing this until it becomes instantaneous and effortless.

You will begin to think about other things like your worries, fears, anxiety and other thoughts of the past. Try not to ignore them, instead make an effort to acknowledge them lightly. Try to remain calm and re-direct your attention and focus back on your breathing. Being pulled away from your focal point will always happen at first. But as you practice, you will soon begin to have more control over your mind and you’ll get pulled out less frequently each time.

Mindfulness Meditation to Improve Brain Health

A team of researchers from the Massachusetts General Hospital found that mindfulness meditation can improve a person’s brain structure in just 8 weeks of continuous practice. The researchers gathered a group of study participants who participated in an 8-week mindfulness meditation program and measured their brain regions associated with stress, empathy, sense of self and memory. The study was the first to investigate the effects of meditation on the gray matter of the brain.

Lead researcher Sarah Lazar from the MGH Psychiatric Neuroimaging Research program said that mindfulness meditation does not only give practitioners a sense of physical relaxation and peacefulness but they had also reported physical and cognitive improvements as long-term benefits. She added that their study shows that the claimed benefits may be due to the resulting physiological changes of mindfulness meditation. The study gives evidence that the practice does not only give practitioners a feeling of temporary peacefulness but that it benefits them by creating positive changes in the brain.

The previous studies conducted by Lazar’s team already showed structural differences between people who practice mindfulness meditation from those who have no history of practicing meditation. They had observed an improvement in the cerebral cortex and in areas linked to emotional and attention integration. But the previous studies lacked the evidence to show that the differences were produced by the practice of mindfulness meditation.

In their most recent study, the researchers took magnetic resonance (MR) images of the brain structure of 16 study participants before and after they were subjected to 8 weeks of mindfulness meditation; the program was created by the University of Massachusetts’ Center of Mindfulness. The study participants also received meditation guides in the form of audio recordings in addition to their weekly mindfulness meditation meetings that focused on nonjudgmental awareness of the state of mind, feelings and sensations. They were also asked to track the length of time that they practiced mindfulness meditation each day. In order to overcome the weakness of their previous study, the researchers used a control group and took MR images of their brain with the same time interval.

The study participants who participated in the mindfulness meditation program reported an average of 17 minutes of meditation in a day. Their responses to a mindfulness exam also showed improvements compared to their responses before participating in the program. The MR images also showed increased gray matter density in the hippocampus which is known to be important for memory and learning. Increase in density in areas linked to introspection, compassion and self-awareness were also observed. The control group did not experience any of these similar changes.

A neuroscientist from the University of Miami said that the results of the study put some light on the effects of mindfulness meditation to the brain. She added that the study showed that stress can be reduced for a short 8-week period of practicing mindfulness mediation and that it opens more opportunities to investigate better ways of effectively managing stress-related disorders.

Other Health Benefits of Mindfulness Meditation

Different studies have found that mindfulness mediation will not only give a feeling of peacefulness and relaxation but that it can also produce long-term effects to the person’s mental abilities. Mindfulness meditation can help people improve their intentional response to the present moment. This results to making better decisions and will allow them to respond more effectively to stress. In the past, mindfulness meditation lacked the scientific basis to prove its claimed benefits. But scientific studies are slowly producing evidences to show that mindfulness meditation can create positive changes in the brain

The various health benefits of mindfulness meditation include:

• development of self-acceptance
• better pain management for chronic health conditions
• increased self-awareness
• improved immune function
• reduced blood pressure
• more effective management of stress, anxiety, depression and other related symptoms.
• For chronic illness, studies had found that mindfulness meditation can help patient better manage episodes of pain and prevent resulting emotional complications like stress and depression.

Sources
altmedicine.about.com
eurekalert.org
studenthealth.ucsf.edu

Discuss this post in Frank Mangano’s forum!