1. Reduced inflammation

Have you ever heard of NF Kappa B before? No, it’s not a fraternity. It’s a major source of inflammation which is a contributor to almost every chronic health problem in our society. A randomized controlled trial showed that NFkB can be lowered with meditation and therefore, can lower overall inflammation levels.

2. Improved immune function

Does it seem like you are always fighting off a cold? Well, a study (1) published in the Asian Journal of Psychiatry showed that meditation improves genetic pathways that control our immune system!

3. Reduced pain

Since meditation can lower inflammation and promote a sense of calm, it makes sense that it can also naturally ease pain. A study (2) published in the Journal of Neuroscience showed how meditation improved certain pathways that influence pain.

4. Longevity

Telomeres are located at the ends of your chromosomes and kind of look like the plastic parts found at the end of your shoe strings. Longer telomeres are correlated with a longer lifespan and shorter telomeres are associated with a shorter lifespan. Studies have shown (3) that meditation can preserve telomere length and reduce cellular stress.

5. Lowered anxiety

There have been many studies showing that meditation helps to reduce anxiety. But how exactly does it work? Well, the part of our brain activated with feelings of anxiousness is known as the posterior cingulate cortex. When anxiety is calmed the anterior cingulate cortex is activated. MRI’s show us (4) that meditation actually activated this area of the brain.

6. Regulated mood

Research has shown that meditation is just as effective – if not more effective – than mood-altering medications for improving depression and anxiety. Plus, meditation has no potential side effects! Meditation can increase (5) brain gray matter volume in the right angular and posterior parahippocampal gyri areas of the brain that control our mood.

7. Better attention and focus

Do you have trouble paying attention or have ADD-type symptoms? Regular meditation is associated (6) with more activity in the dorsolateral prefrontal cortex and the angular cingulate cortex, the areas of the brain responsible for memory and focus.

8. Less cognitive decline

Neuroplasticity is your brain’s ability to regenerate itself by making new neural connections. This slowly decreases over time but meditation can increase (7) the thickness of the brain’s prefrontal cortex. This helps to slow down cognitive decline and preserve neuroplasticity.

9. Stabilized blood pressure

A randomized control trial (8) published in Hypertension found that a type of meditation, known as transcendental meditation, can lower blood pressure.

10. Reduced stress levels

If you’re stressed, raise your hand. Well, meditation is a natural stress reliever and there’s no “woo-woo” or esoteric reason behind it. Scientific studies have shown (9) that meditation can positively regulate the area of the brain that controls stress, known as the subiculum area of the hippocampus. No crystals necessary.

11. Deeper social connection

Even though meditation is typically done in solitude, research in the Journal of Personality and Social Psychology (10) revealed that meditation can increase our sense of connection with others. Group meditation studios and classes are capitalizing on this fact and are a great way to help increase your emotional intelligence and deepen your social connection.

12. Increased compassion

The world needs more compassion. A randomized controlled trial (11) found in the Journal of Happiness Studies, showed that after 9 weeks of meditation, self-compassion increased and fear of displaying compassion decreased.

13. Improved self-control

According to research (12) in the scientific journal Emotion, meditation is an effective way to improve self-control, increase introspection, and decreased impulsivity.

A study (13) in the Journal of the American Medical Associate (JAMA) found that an average of 2.5 hours of meditation per week can be enough to reap consistent health benefits. That equates to only 21 minutes a day! Think about how much time we waste on social media. Certainly, we all have 21 minutes to spare in honor of our health.

If you want to learn more about your own health case please check out our free health evaluation. We offer webcam as well as in-person consultations for people across the country and around the world.

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