Meditation: 12 Scientifically Proven Health Benefits

We have all heard that meditation has a positive effect on health. Maybe these are just the words of people who have been practicing it for 10 years? Or are there scientific works that prove the benefits? A study from Harvard University claims that meditation leads to changes in the composition of the gray matter of the brain. Just 8 weeks of mindfulness meditation can affect the functioning of the organs related to memory, stress and empathy. This gives a lot of bonuses, which we will discuss in this article.

Have you noticed that usually when people talk about meditation, they list a few points about health and spirit benefits, but that's where it ends? We do not receive enough information, we doubt the effectiveness of the method and in the end we decide that this is a profanation. Many listen to advice, but are not confident in their abilities: “I cannot think about anything for 10 minutes and sit with my eyes closed. I have no time, I have too many things to do. " However, one has only to try, and you will immediately feel better: the brain seems to be "cleared", unnecessary anxieties recede, sleep becomes deeper and stronger. It would seem like just a few minutes of silence, but it really works!

There are over 3000 scientific studies on the benefits of meditation. Many of them say that even 10 minutes of daily awareness for several weeks is enough to feel a change for the better.

And although the practice of meditation is primarily associated with feelings of peace and relaxation, doctors have long argued that it also improves cognitive functions: memory, attention, speech and thinking.

“Nothing special: the person just rested, so he feels better, calmer and happier,” you say, and you will be only partly right. Studies have shown structural differences in the cerebral cortex of those who practice meditation and those who do not. The former showed thickening in areas that are responsible for attention and emotional sensitivity.

Scientists performed brain MRI scans of 16 volunteers before and after the meditation course. After analyzing the results, doctors came to the conclusion that the amount of gray matter in the hippocampus increased over 8 weeks. This department is responsible for the formation of emotions and the transition of short-term memory to long-term memory. Mindfulness adepts were also found to have decreased gray matter density in the amygdala, which is responsible for levels of anxiety and stress.

So what are the specific benefits of meditation?

Improves concentration, attention and ability to work effectively in stressful situations

A study by researchers from the University of California showed that after meditation, people are more focused and able to focus on even the most boring and repetitive tasks. The experiment showed that even 20 minutes of practice a day made students improve their performance on cognitive tests. They also performed better than the non-meditating group of students on assignments that required strict adherence to deadlines.

Improves information processing and decision making

All the same scientists from the University of California have found that meditation increases the amount of gyrification in the long term. In simple words, this is the formation of folds and convolutions, due to which the brain processes information very quickly. The more areas in the brain with increased volumes of gyrification, the faster it reacts to external stimuli and stress, and the decision-making process becomes faster.

Reduces symptoms of depression

Belgian scientists conducted a study of 400 students who practiced meditation during the school day. Six months later, doctors found that they had a decrease in the level of depression, anxiety and stress.

Reduces the frequency of panic attacks

The study, published in the American Journal of Psychiatry, involved 22 patients diagnosed with anxiety disorder. As a treatment, they meditated daily for 3 months, with the result that psychiatrists found a decrease in anxiety levels.

Improves pain tolerance

A research group from the University of Montreal conducted an experiment in which 26 volunteers participated: 13 people who practice meditation, and the same number of those who did not. During the time the subjects were in the MRI machine, they were subjected to the same intensity of current discharges. The first group told the doctors that the pain was minor, and the second was quite severe. Comparing their words and pictures, the scientists concluded that the results of brain scans of the subjects from the first group did not differ much from the pictures of the second. This suggests that even despite the fact that the body actively reacts to pain, in the mind it is not regarded as strong.

Helps Cope with ADHD (Attention Deficit Hyperactivity Disorder)

Meditation can help control the condition, according to a study of 50 people with ADHD at the Medical Center in Nijmegen, Holland. Patients who meditated daily for several weeks noted a decrease in the level of hyperactivity and impulsivity.

Prevents burnout at work

Multitasking is not only a dangerous myth, but also a source of stress. Switching between different tasks literally exhausts the brain, which leads to a feeling of dissatisfaction with the work done. Researchers at the Universities of Washington and Arizona asked human resources specialists to meditate daily for 8 weeks and performed a stress test. Two months later, doctors repeated the test, which showed lower levels of anxiety, anxiety and improved memory. In addition, subjects were less likely to take on new tasks, instead focusing on global tasks.

Reduces the risk of heart disease and stroke

Cardiovascular diseases are the leading cause of death: about 17.5 million people die from them every year. Scientists all over the world are dealing with this problem and creating drugs that reduce the possibility of developing diseases. In 2012, a study was published that involved 200 high-risk people. The doctors divided the patients equally and suggested that some of them regularly exercise and eat right for 5 years, and others to go to classes on transcendental meditation (with chanting of mantras). After a while, doctors examined the participants in the experiment and found that those who took a course in meditation had a 48% lower risk of having a heart attack, and the second group - by 24%.

Reduces blood pressure

Another experiment gave similar results: two-thirds of the high blood pressure patients who participated in it recorded a significant decrease in blood pressure after 3 months of regular meditation. Scientists have found that this is because relaxing the body produces nitric oxide, which dilates blood vessels.

Reduces the risk of Alzheimer's disease and premature death

A recent study published in the journal Brain, Behavior, and Immunity suggests that just 30 minutes of meditation a day not only helps reduce feelings of loneliness, but also reduces the risk of heart disease, depression and Alzheimer's, which lead to premature of death.

May Help Treat HIV

Researchers at the University of California have advanced the theory that meditation can be helpful in HIV treatment. CD4 lymphocytes are the cells that the virus attacks and destroys in the first place, and they are responsible for immunity. But HIV patients face another problem: numerous procedures, endless hospital visits and bureaucratic red tape inevitably lead to enormous stress, which also destroys lymphocytes, which greatly undermines already weakened health. A gradual decrease in the number of CD4 lymphocytes in the blood is a characteristic sign of the progression of HIV infection.

Scientists say that because meditation reduces stress levels, it also stops CD4 cell death in those infected. The experiment involved 48 patients who meditated daily for 8 weeks. The result was impressive: not a single person had a decrease in CD4 counts.

Helps with epilepsy

Transcendental Meditation can be effective for those with epilepsy. The practice reduces anxiety, and since a seizure may occur during stress or fatigue, patients should include meditation in their schedule