{"id":992,"date":"2016-09-20T10:38:10","date_gmt":"2016-09-20T17:38:10","guid":{"rendered":"https:\/\/www.seasidemedicalpractice.com\/dev\/\/dev\/?p=992"},"modified":"2016-09-20T10:38:10","modified_gmt":"2016-09-20T17:38:10","slug":"meditation-the-key-to-better-health","status":"publish","type":"post","link":"https:\/\/www.seasidemedicalpractice.com\/dev\/meditation-the-key-to-better-health\/","title":{"rendered":"Meditation: The Key To Better Health"},"content":{"rendered":"

These days, everyone is talking about Meditation.\u00a0 Mindfulness, relaxation, being present, even meditation retreats where all you do for 24 hours is sit and breathe.\u00a0 Meditation moves us in a very profound manner.\u00a0 Why? There are many reasons, one of which relates directly to better health.<\/p>\n

What is Meditation?<\/h2>\n

According to the NIH, meditation is: \u00a0A mind and body practice that has a long history of use for increasing calmness and physical relaxation, improving psychological balance, coping with illness, and enhancing overall health and well-being. Mind and body practices focus on the interactions among the brain, mind, body, and behavior. \u00a0\u00a0There are many types of meditation, but most have four elements in common:<\/p>\n

    \n
  1. A quiet location with as few distractions as possible<\/li>\n
  2. A specific, comfortable posture, i.e.. sitting, lying down, or walking<\/li>\n
  3. A focus of attention on a specially chosen word or set of words, an object, or the sensations of the breath<\/li>\n
  4. An open attitude of\u00a0letting distractions come and go\u00a0naturally without judging\u00a0them<\/li>\n<\/ol>\n

    What are the Health Benefits of Meditation?<\/h2>\n

    One of my favorite authors, Chade-Meng Tan, who\u2019s name I still can\u2019t pronounce right, helped shape my belief that meditation ought to be a routine recommendation by your healthcare provider.\u00a0 The science is unequivocal: meditation leads to better mental clarity, slower heart rate, heightened awareness, healthier sex life, and a whole lot more.\u00a0 \u00a0We used to tout exercise as a sport of fanatics or superheros.\u00a0 Years of research found the benefits of exercise so paramount, every doctor in town recommends 3-5 days per week of some form of cardiovascular activity.\u00a0 Now when someone says they don\u2019t exercise, we look at them perplexed.\u00a0 How could you not exercise? \u00a0How could you not meditate? \u00a0I believe the integration of meditation into our daily lives will be similar to the trajectory physical activity has had in the field of medicine over the past 50 years.<\/p>\n

    Below are few recent examples of studies looking at the\u00a0benefits of meditation on specific disease conditions.<\/p>\n

      \n
    1. Prevention of acute upper respiratory infection<\/strong> : Barrett B, Hayney MS, Muller D, et al. Meditation or exercise for preventing acute respiratory infection: a randomized controlled trial<\/a>. Annals of Family Medicine. 2012;10:337\u2013346.<\/li>\n
    2. Improvement in symptoms of irritable bowel syndrome in women<\/strong>: Gaylord SA, Palsson OS, Garland EL, et al. Mindfulness training reduces the severity of irritable bowel syndrome in women: results of a randomized controlled trial. American Journal of Gastroenterology. 2011;106(9):1678\u20131688.<\/li>\n
    3. Lowering of blood pressure<\/strong>: \u00a0\u00a0Brook RD, Appel RJ, Rubenfire M, et al. Beyond medications and diet: alternative approaches to lowering blood pressure: a scientific statement from the American Heart Association.\u00a0<\/a> Hypertension. 2013;61 )6): 1360-1383.<\/li>\n
    4. Reduction of back pain<\/strong>:\u00a0 Cherkin DC, Sherman KJ, Balderson BH, et al. Effect of\u00a0mindfulness-based stress reduction vs cognitive behavioral therapy or usual care on back pain and functional limitations in adults with chronic low back pain:<\/a> a randomized clinical trial. JAMA.\u00a02016;315(12):1240\u20131249.<\/li>\n<\/ol>\n

      How does this all translate to better health? \u00a0The mystery lies in the various compounds and neurotransmitters in your brain that are activated during meditation. \u00a0Seasoned meditators show on brain imaging, a different pattern of brain activity. One that is more calm, and focused. \u00a0I always like to pull from my patient stories; one in particular stands out in this discussion. \u00a0Mr. J was a 27 year old man in a very competitive field of work, who experienced significant distraction and hyperactivity. \u00a0Unable to perform to his full potential, he developed anxiety which he often relieved with alcohol. \u00a0After a series of tests, we determined his condition was caused by Attention Deficit Hyperactivity Disorder, or ADHD. \u00a0We wavered on a couple of options; 1)\u00a0\u00a0a stimulant which paradoxically reduces hyperactivity, like adderall\u00a0\u00a02) \u00a0SSRI’s, neurotransmitter modulators used for mood disorders. \u00a0Neither one of those options appealed to him. \u00a0He did not want the latter for fear of loss of\u00a0\u00a0creativity which he greatly needed for his job. \u00a0And he particularly did not like the alternate idea of going on an addictive substance for extended periods.\u00a0 I counseled him on behavior changes which can promote calm and stillness in the mind, such as meditation, exercise, and reducing alcohol. \u00a0After one year of taking care of him, trying various medications and supplements, one pattern remained stable throughout. To cope with his affliction, he relied on what his meditation practice had given him more than any other external substance.<\/p>\n

      How to Start Meditating:<\/h2>\n

      Meditation should become routine like exercise.\u00a0 The more you do, the better.\u00a0 Start with a 5\u00a0minute timer on a weekend morning, or a quiet afternoon.\u00a0 Sit, anywhere, anyhow- it\u2019s all ok.\u00a0 Close your eyes or keep them open, and start focusing on\u00a0your breath. \u00a0As your thoughts fill your mind, see them for what they are, fleeting.\u00a0 Being that we are close to the sea,\u00a0I liken these thoughts to\u00a0waves that lap at the shore. \u00a0There one moment, gone the next. \u00a0The first time I tried this, 2 minutes felt like 20. After several days, 20 minutes went by like 2.\u00a0 Tan states you can start with even one breath per day.\u00a0 Remember to do one mindful breath per day.<\/p>\n","protected":false},"excerpt":{"rendered":"

      These days, everyone is talking about Meditation.\u00a0 Mindfulness, relaxation, being present, even meditation retreats where all you do for 24 hours is sit and breathe.\u00a0 Meditation moves us in a very profound manner.\u00a0 Why? There are many reasons, one of which relates directly to better health. What is Meditation? According to the NIH, meditation is: […]<\/p>\n","protected":false},"author":1,"featured_media":1937,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Meditation: The Key To Better Health","_seopress_titles_desc":"Meditation moves us in a very profound manner.\u00a0 Why? There are many reasons, one of which relates directly to better health. Click to learn more...","_seopress_robots_index":"","_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[10],"tags":[],"class_list":["post-992","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general"],"_links":{"self":[{"href":"https:\/\/www.seasidemedicalpractice.com\/dev\/wp-json\/wp\/v2\/posts\/992","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.seasidemedicalpractice.com\/dev\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.seasidemedicalpractice.com\/dev\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.seasidemedicalpractice.com\/dev\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.seasidemedicalpractice.com\/dev\/wp-json\/wp\/v2\/comments?post=992"}],"version-history":[{"count":0,"href":"https:\/\/www.seasidemedicalpractice.com\/dev\/wp-json\/wp\/v2\/posts\/992\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.seasidemedicalpractice.com\/dev\/wp-json\/wp\/v2\/media?parent=992"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.seasidemedicalpractice.com\/dev\/wp-json\/wp\/v2\/categories?post=992"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.seasidemedicalpractice.com\/dev\/wp-json\/wp\/v2\/tags?post=992"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}