Meditation, an ancient form of relaxation (which is easy to learn and highly recommended by LifeNuts), has been proven in many studies to lower blood pressure (often allowing hypertensive patients to stop taking meds), help depression, combat loneliness, increase brain gray matter, reduce chronic pain, and eliminate insomnia. Now, thanks to a university-based study, meditation has been shown to raise immunity.
We know that chronic distress increases blood levels of cortisol, a chemical that has been shown to lower the number of NK (natural killer) cells in our body, which are the soldiers that fight against viruses (the common cold), bacteria (infections), and cancer cells. Researchers Jon Kabat-Zinn, PhD, of the University of Massachusetts Medical School, and Richard J. Davidson, PhD, of the University of Wisconsin published Alterations in Brain and Immune Function Produced by Mindfulness Meditation in the journal, Psychosomatic Medicine in 2003.
http://www.mindingthebedside.com/wp-content/files_mf/alterationsinbrainandimmunefunctionproducedbymindfulnessmeditation1.pdf
The scientists trained 25 people in meditation over an eight week period. At the end of this time they gave flu vaccines to these 25 and a control group of 16. They found that those meditating had both an increased level of antibodies (to the flu vaccine) and an increased left-brain activation when compared to the non-meditating group. This was the first study that showed meditation’s effect on the immune system.
In 2009 scientists at Emory University Medical School published in the January issue of the peer-reviewed journal, Psychoneuroendocrinology, an interesting research project that involved 61 adults. One group (33 people) learned and practiced meditation for six weeks while the control group (28) spent six weeks discussing health topics. At the end of the six week program, all subjects were subjected to a stress test. Blood samples were also taken, measuring IL-6 and cortisol. The group that meditated showed not only lower cortisol blood levels but also a better response to the stress test than the control group, suggesting a link between meditation and immunity.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695992/
Three years ago, professors at UCLA found that specific regions in the brains of people who had meditated over the long-term were larger and had more gray matter than the brains of individuals in a control group. Brain scans confirmed these findings.
Researchers in 2011 again connected the link between meditation and immunity. Professor Britta Hazel, of Justus Liebig University and Harvard Medical School, authored a study in Perspectives on Psychological Science that reviewed the literature on the health benefits of meditation. Her work reaffirmed the link between meditation and its many healthful advantages. She hoped that clinicians can prescribe meditation in lieu of the many tranquilizers now used in mainstream medicine, "Understanding the relationships between these components, and the brain mechanisms that underlie them, will allow clinicians to better tailor mindfulness interventions for their patients." But, let’s face it: Prescribing Xoloft is much easier and quicker than spending time in explaining meditation. And insurance covers the former.
Now, in our busy lives the question remains: Can we find time to meditate? Again, LifeNuts adapt to a definite lifestyle that encourages healthy behavior. Can we give up one hour of TV watching a week (the average American spends 37 hours a week glued to the tube)? Split that hour into seven daily eight-minute sessions of meditation and you’ll see results within a week. You don’t need to take a class to learn meditation, although such classes may be helpful. I never took one and I can easily lower my blood pressure, heart rate, and increase my skin temperature while meditating. You can, too. Our website briefly discusses the relaxation response, which can be learned. http://www.lifenuts.org/the-relaxation-responce.html
Being able to produce the relaxation response in times of distress can help you to avoid not only the common cold but also more serious health problems. Dr. Herbert Benson, another Harvard medical professor, pioneered using meditation to combat hypertension – decades ago. He was absolutely correct, although unfortunately his message seems to have fallen on deaf ears. In 2002, about 30 years after Dr. Benson’s book, The Relaxation Response, first hit the shelves, only eight percent of Americans meditated. The 2007 US Census found that this increased to just under ten percent, a tiny but perhaps significant increase.
How hard is it to meditate? Not very. Seclude yourself in a quiet room with low light. Close your eyes and assume a sitting, comfortable posture. Don’t lie down; you might fall asleep. Repeat a mantra, a short phrase or a single word (peace, love, healing, calm, etc.) over and over. Stray thoughts will enter your mind and that’s OK. Just be patient and let them move on out while you try to focus on repeating your mantra. Try it for two or three minutes. You’ll improve with practice – just like anything else. It’s a skill that LifeNuts have in their bag. The science is there: daily meditation = better immunity.
And now for Prevention’s list of ten top things that will harm your immunity:
http://www.prevention.com/health/healthy-living/top-10-worst-habits-your-immune-system
We know that chronic distress increases blood levels of cortisol, a chemical that has been shown to lower the number of NK (natural killer) cells in our body, which are the soldiers that fight against viruses (the common cold), bacteria (infections), and cancer cells. Researchers Jon Kabat-Zinn, PhD, of the University of Massachusetts Medical School, and Richard J. Davidson, PhD, of the University of Wisconsin published Alterations in Brain and Immune Function Produced by Mindfulness Meditation in the journal, Psychosomatic Medicine in 2003.
http://www.mindingthebedside.com/wp-content/files_mf/alterationsinbrainandimmunefunctionproducedbymindfulnessmeditation1.pdf
The scientists trained 25 people in meditation over an eight week period. At the end of this time they gave flu vaccines to these 25 and a control group of 16. They found that those meditating had both an increased level of antibodies (to the flu vaccine) and an increased left-brain activation when compared to the non-meditating group. This was the first study that showed meditation’s effect on the immune system.
In 2009 scientists at Emory University Medical School published in the January issue of the peer-reviewed journal, Psychoneuroendocrinology, an interesting research project that involved 61 adults. One group (33 people) learned and practiced meditation for six weeks while the control group (28) spent six weeks discussing health topics. At the end of the six week program, all subjects were subjected to a stress test. Blood samples were also taken, measuring IL-6 and cortisol. The group that meditated showed not only lower cortisol blood levels but also a better response to the stress test than the control group, suggesting a link between meditation and immunity.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695992/
Three years ago, professors at UCLA found that specific regions in the brains of people who had meditated over the long-term were larger and had more gray matter than the brains of individuals in a control group. Brain scans confirmed these findings.
Researchers in 2011 again connected the link between meditation and immunity. Professor Britta Hazel, of Justus Liebig University and Harvard Medical School, authored a study in Perspectives on Psychological Science that reviewed the literature on the health benefits of meditation. Her work reaffirmed the link between meditation and its many healthful advantages. She hoped that clinicians can prescribe meditation in lieu of the many tranquilizers now used in mainstream medicine, "Understanding the relationships between these components, and the brain mechanisms that underlie them, will allow clinicians to better tailor mindfulness interventions for their patients." But, let’s face it: Prescribing Xoloft is much easier and quicker than spending time in explaining meditation. And insurance covers the former.
Now, in our busy lives the question remains: Can we find time to meditate? Again, LifeNuts adapt to a definite lifestyle that encourages healthy behavior. Can we give up one hour of TV watching a week (the average American spends 37 hours a week glued to the tube)? Split that hour into seven daily eight-minute sessions of meditation and you’ll see results within a week. You don’t need to take a class to learn meditation, although such classes may be helpful. I never took one and I can easily lower my blood pressure, heart rate, and increase my skin temperature while meditating. You can, too. Our website briefly discusses the relaxation response, which can be learned. http://www.lifenuts.org/the-relaxation-responce.html
Being able to produce the relaxation response in times of distress can help you to avoid not only the common cold but also more serious health problems. Dr. Herbert Benson, another Harvard medical professor, pioneered using meditation to combat hypertension – decades ago. He was absolutely correct, although unfortunately his message seems to have fallen on deaf ears. In 2002, about 30 years after Dr. Benson’s book, The Relaxation Response, first hit the shelves, only eight percent of Americans meditated. The 2007 US Census found that this increased to just under ten percent, a tiny but perhaps significant increase.
How hard is it to meditate? Not very. Seclude yourself in a quiet room with low light. Close your eyes and assume a sitting, comfortable posture. Don’t lie down; you might fall asleep. Repeat a mantra, a short phrase or a single word (peace, love, healing, calm, etc.) over and over. Stray thoughts will enter your mind and that’s OK. Just be patient and let them move on out while you try to focus on repeating your mantra. Try it for two or three minutes. You’ll improve with practice – just like anything else. It’s a skill that LifeNuts have in their bag. The science is there: daily meditation = better immunity.
And now for Prevention’s list of ten top things that will harm your immunity:
http://www.prevention.com/health/healthy-living/top-10-worst-habits-your-immune-system
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