Science of Meditation: 5 Reasons why Mindful Practices Can Improve Your Health- Dr. Rojas

April 23, 2022 - By Mary Grace

Science of Meditation: 5 Reasons why Mindful Practices Can Improve Your Health – Dr. Rojas

Meditation is an ancestral practice that has been gaining momentum across the Western world during the past decades. With the advent of mobile apps for meditation and the adoption of this practice by younger generations, it is important to think about the health benefits of meditating. Is it really helpful for a person’s mental and physical health? Is there any scientific evidence that supports this premise? Here are 5 science-based reasons why meditation can improve your overall health.

1. Burnout Management and Prevention

Burnout among healthcare practitioners is a worrying syndrome that has gained prevalence in the past few years (1). A study published in 2020 showed that after 12 weeks of meditation, a group of healthcare practitioners had shown significant improvement in their burnout scores. This was compared with a control group, which showed no changes in their scores (2). What this study shows is that implementing meditation practices can be helpful in the management of burnout.

Furthermore, a second study focused on a population of healthcare professionals at risk of suffering from burnout. This trial had a duration of 8 weeks. While immediate results were not observed, a follow-up assessment performed during the months after the intervention showed that burnout scores decreased significantly after the initial training. What this study shows is not only that meditation can serve as a preventive measure in the context of burnout, but also that it has long-term effects. Even if a person doesn’t show immediate results, they can respond to this intervention with time (3).

2. Improvement in Depression and Mental Health Issues

As mobile meditation apps emerge, the question of how effective this practice is when technology is involved arises. A randomized controlled trial reported that college students using these apps for a little over a month showed improvement in depressive symptoms, resilience, as well as their process of adjustment to college. Also, it was observed that the continued use of these apps yielded consistent results over time (4).

In addition, a meta-analysis published in 2020 included 34 trials that evaluated the efficacy of mobile meditation apps in reducing stress, depression, and other mental health-related issues. It was found that there was an overall moderate improvement in said scores, highlighting the need for more studies on this subject (5). These two studies show that there is a promising future for mobile meditation apps in the context of mental health improvement. While further evidence is needed, there are benefits that can’t be dismissed.

3. Pain Management

The management of chronic pain is a challenging endeavor, which often leads to frustration for both the patient and the healthcare practitioner involved. However, different studies have examined the efficacy of meditation on the management of various sources of chronic pain. In most studies, it has been highlighted as a complementary option that can be of significant aid in the management of chronic pain. Such is the case of osteoarthritis. A study examining the association of meditation with transcranial direct current stimulation for the management of knee osteoarthritis was published in 2019. The initial findings showed that the combination of these strategies led to a reduction of pain and overall osteoarthritis symptoms (6).

In accordance with these findings, a meta-analysis evaluating the impact of meditation on primary headaches reported that there was a significant decrease in the intensity of the pain. Furthermore, mindfulness meditation was pointed out as a possible therapeutic alternative (7). Another example of the positive role of meditation in pain management was shown in a study evaluating its impact on Irritable Bowel Syndrome (IBS). It has been pointed out that diet changes combined with meditation could have positive effects on the symptoms presented by these patients (8). Lastly, there have been studies that explore the neurophysiological mechanisms behind the beneficial effects of meditation, providing additional evidence in this regard (9).

4. Reduction of Cardiovascular Risk

Meditation has been examined as a possible alternative to prevent or manage cardiovascular risk. Although there are different studies addressing this, well-designed research that includes larger population samples is needed. That said, the evidence so far is strong enough that the American Heart Association (AHA) has issued a statement on the subject. According to the AHA, meditation can be considered as adjunctive therapy, to be included together with current therapeutic guidelines on the subject of cardiovascular risk. This is in part, thanks to how inexpensive mindfulness meditation is and to the results shown by studies on the subject (10).

5. A Stronger Immune System

Our immune system is a complex and instrumental system that is necessary for our lives to be possible. The effect of stress and depression on the immune system has been reported in numerous studies. However, recent studies show the role of meditation in strengthening the immune system. A study published in 2018 showed the impact of meditation on immune markers, reporting modifications on those who included meditation in their lives (11). A second study examined the effect of meditation on the immune system, gut microbiota, and epigenetics. This review reported that the stress-regulating role of meditation is helpful in the management of inflammation states and promoting a healthy gut function. The authors even recommended the inclusion of meditation in daily practices (12).

Overall, we can conclude that there’s scientific evidence that backs the use of meditation practice to have better mental and physical health. Reputable organizations, such as the AHA promote the inclusion of meditation as an adjacent therapeutic tool, as the evidence supporting this continues to grow.

If you are interested in starting your meditation journey or are already immersed in it, you will benefit from attending our River Revival Wellness Retreat, where you will be able to connect with nature and focus on your practice.