Category Archives: Longevity Medicine

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

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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

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A study from the Wake Forrest University found that weight loss and walking can help older obese adults improve their mobility.

Obesity is a common health problem in various societies and demographics. Though the prevalence of the health condition is higher in certain social backgrounds, the number of obese individuals is continuing on an upward trend. Typically, obesity is seen as an accumulation of excess and abnormal amounts of fat in his body. According to the World Health Organization (WHO), a person whose BMI is equal to or more than 30 is considered to be obese. And more than the restricted movements and limited mobility, obesity is also seen as a major risk factor for developing diseases which includes diabetes, atherosclerosis, hypertension, and other chronic illnesses.

In the WHO’s latest global data regarding obesity, approximately 1.6 billion adults are overweight and no more than 400 million are obese. They had also projected that by 2015 the number of obese individuals will grow to around 700 million. These numbers is also projected to directly affect the prevalence of certain health conditions linked to obesity. Years back, surveys proved than obesity is a problem limited to high-income countries. But this changed over the years as the number of obese cases grew in low and middle income countries.

There are various factors that significantly affect a person’s risk of becoming obese. The primary reason is the consumption of disproportionate amount of calories against the person’s calorie expenditure. The bad habits of excessive intake of foods rich in fats and sugars but deficient in minerals, vitamins and micronutrients and the lack of physical activities are causing the problem. And these observations can be seen on a global perspective.

People who are clinically overweight are being found to be at risk of developing certain serious diseases like cardiovascular disease, some types of cancer, musculoskeletal disorders and diabetes. The health problem of obesity is more serious during old age. Obese individuals ages 50 and above are finding it more difficult to manage the condition and are at higher risk of permanent disability and serious health complications resulting to increased mortality rate. But one study found natural ways to help older obese adults better cope with their condition.

Walking and Losing Weight Improves Mobility for Older Obese individuals

A study conducted by a team of researchers from the Wake Forrest University observed that weight loss and walking can improve the mobility of older individuals with obesity and cardiovascular conditions by 20 percent. The study lasted for five years and involved 288 study participants. It is published online on the Archives of Internal Medicine.

The popular belief says that losing weight can be harmful to people at old age. But contrary to this, the researchers found that participating in physical activities and losing weight can be the best means of improving their mobility. According to lead researcher and Professor of Health and Exercise Science, Jack Rajeski, their research is one of the first large scale studies which shows that weight loss can improve the health of older obese individuals with cardiovascular health conditions. This gives health care practitioners more ways to address the needs of senior patients with limited to poor mobility.

Rajeski said that the statistics showing the increasing population of older adults call for a need to find cost-effective community-based lifestyle intervention programs to improve their mobility. In addition to this, they found that 60 percent of the people in this age group are only walking an average of one mile per week. The co-investigators include Michael Perri from the University of Florida, Jacquelyn McClelland and Lucille Bearon from the North Carolina State University, and professor of health and exercise science Peter Brubaker, Walter Ambrosius and Dr David Goff of Wake University. Rajeski added that a community-based preventive lifestyle intervention is very important.

The team of researchers partnered with three health care professionals and with the North Carolina Cooperative Extension to effectively conduct the study and gather reliable results. The study participants aged 60 to 79 were tracked over a period of 18 months and were divided into three groups. The control group was educated on successful aging, the other was asked to participate in physical activities and weight loss programs while the third group was limited to physical training.

The results from the group subjected to physical training showed significant effects but researchers found that the combination of weight loss and physical activity produced more notable results. The study participants exhibited improved mobility by 5 percent, while those who had limited mobility improved by around 20 percent. To observe their improvements, the participants were asked to take a 400-meter walk; this is a widely used method of measuring the mobility of senior individuals. The researchers said that prevention is very important for older people who are starting to lose their mobility since the symptoms can be progressive and often result to permanent disability.

Rajeski concluded that a person’s ability to walk without any assistance is vital in improving a person’s capacity to function better in the community. He added that the next step will be to establish a model that can be replicated at different areas in the United States and that they will be working with other institutions in the state to achieve this goal.

Natural Ways to prevent Obesity

Obesity is highly preventable. Though some researchers had found that some people are more genetically inclined to the development of the health condition, natural methods can be implemented in order to lower the risk.

The essential step is to maintain energy balance and participate in more physical activities. A person’s energy intake needs to appropriately respond to the person’s physical activities without taking his nutritional needs for granted. Foods rich in harmful fats needs to be avoided, while the consumption of fruits and vegetables as well as whole grains, legumes and nuts needs to be increased as these are energy-giving foods. The recommended physical activity is a minimum of 30 minutes of exercise in most days of the week. The initiative of maintaining a healthy weight needs to come from the individual and this needs to be for the purpose of promoting better health and preventing the onset of health conditions including obesity.

Sources
eurekalert.org
who.int
who.int

A study conducted by a team of Australian researchers found that the increased supplementation of vitamin D and calcium can result to a significant increase in bone density and reduction in osteoporosis risk.

There are approximately 75 million people who suffer from the health condition in Japan, Europe and the United States. And according to statistics, women are four times more likely to develop the health condition than men.

A study conducted by a group of Australia researchers found that the supplementation of 400 IU of vitamin D3 and 800 milligrams of calcium can notably increase the bone strength and density of peripubertal female identical twins. The study was published in Osteoporosis International, a publication dedicated to discussing the issues on osteoporosis. The health condition is characterized by low bone density resulting to an increased risk of bone fracture and deformation of the wrist, spine and hip area.

The traditional approach in preventing osteoporosis aims to increase the person’s bone mass. And this can be achieved though calcium and vitamin D supplementation at pubescent years and in pre-menopausal age where the osteoporosis risk is noted to be higher. The bone build-up during the puberty years accounts to around 35 percent of a person’s adult bone mass.

Vitamin D and Calcium:  Effects on Osteoporosis

The researchers from the Australian Catholic University gathered a group of 20 identical twins and divided them into two groups. The first group was given a combination of vitamin D and calcium food supplement while the other served as the placebo group. The study lasted for six months and was the first to use pQCT, or peripheral quantitative computed tomography, to examine and measure the responses of the study participants’ bone structure. They found that the combination of vitamin D and calcium resulted to an increase in the study participants’ bone strength and bone density in the arm and shinbone by 4 to 66 percent depending on the specific bone area tested.

Earlier studies had already provided scientific evidence that calcium and vitamin D intake improves bone density and strength. A randomized trial conducted by a team of scientists from the University of Sheffield in the UK, for example, found similar results. The study was published in the February issue of the American Journal of Clinical Nutrition. In the study, the researchers observed that the supplementation of 792 milligrams of calcium resulted to an increase in the study participants’ bone mineral content and bone density. They also observed that the effects were reversed once the supplementation stopped.

The annual sales for calcium food supplements was about $993 million in 2004 according to the information provided by the Nutrition Business Journal. And this is projected to increase to $22 billion by 2013 according to the survey conducted by the Ipsos Public Affairs for the Council of Responsible Nutrition.

The Relationship between Calcium and Vitamin D

Calcium is an essential nutrient needed for the essential function of the nerves, muscles and the heart. The inadequate supply of calcium in the body often results to the development of osteoporosis. Studies show that the lack of calcium intake in early life can result to low bone density and increased bone fracture rate in adulthood. National surveys, however, found that people are not satisfying their daily calcium recommendation to promote and maintain bone health.

The recommended calcium intake for children and young adults aged 9 to 18 years is 1300 milligrams.  This is according to the National Academy of Science. In order to ensure that the risk of developing osteoporosis is decreased, it is important therefore, that one’s daily calcium intake is in accordance with the recommended intake. However, simply eating foods rich in calcium and taking calcium supplements is not enough. The body needs the help of precursors to promote calcium absorption so that it can be effectively utilized by the body. The active form of vitamin D is calcitriol. The substance is responsible for calcium absorption and the storage of calcium in the bones.

There are three ways a person can satisfy his vitamin D needs: these are through the skin, from supplementation and from diet. Vitamin D can be produced by exposing the body to sunlight. Exposure to the sun without any protection for a minimum of 15 minutes in a few days a week can give the body enough vitamin D to function properly. Medical experts also suggest a minimum of 400 to 600 IU of vitamin D a day from food and food supplements to promote better calcium absorption. The richest natural sources of vitamin D are liver, saltwater fish and egg yolks.

Natural Ways to Prevent Osteoporosis

Increasing the intake of vitamin D and calcium is the first step to reducing the risk of developing osteoporosis. The second step is to exercise regularly. Studies found that regular exercise, together with increased calcium and vitamin D consumption, can significantly reduce a person’s osteoporosis risk. Weight training can improve a person’s metabolism, tone the muscles and helps in maintaining health and strong bones. It is not important what kind of exercise a person does. But what is important is its frequency, intensity and consistency. Aerobics and weight training for a minimum of thirty minutes will make the bones stronger. Stair climbing, hiking, jogging and even dancing can produce enough movements keep the bones healthy and strong.

Eating foods rich in essential fatty acids is essential in keeping the intestinal lining healthy and more capable of absorbing minerals from the foods we eat. Vitamin A promotes better absorption of minerals like magnesium and calcium while antioxidants from natural sources helps reduce the risk of developing osteoporosis by protecting the bones from the damage caused by free radicals. Fruits and vegetables can also improve bone density by supplying the body with potassium and magnesium.

Get into the habit of having your bone density regularly checked. This is an important preventive measure to avoid the onset of osteoporosis. Bone density test will evaluate your osteoporosis risk and give you recommendations of whether you need to get more supplementation of vitamin D and calcium. Note that osteoporosis can remain undetected for years until you experience obvious symptoms like serious bone fracture and bone deformation. This makes early diagnosis very important.

Sources
nutraingredients.com
ncbi.nlm.nih.gov
jacn.org
nutraceuticalsworld.com
niams.nih.gov

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

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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

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