Skip to main content

Everybody seems to be meditating. An ancient tradition that was often synonymous with Buddhist monks, meditation has taken the world by storm and it is continuously spoken about in everyday conversations with many people asking, so how often do you meditate?

Countless articles have been written about the practice which encourages you to develop an inner state of awareness in an effort to encourage inner peace. Now with that said, one has to wonder what the actual benefits of meditation are? Yes, it can help you relax but is all the buzz surrounding it worth it? What benefits can it really provide?

Read on for the scientifically proven mediation and why there’s more to the practice than just loose yoga pants and chanting ‘om’.

Proven benefits of meditation

#1: It helps to reduce stress

Stress is normal – it’s the body’s natural response to unforeseen problems, and we all experience it. The problem, however, is when that stress becomes chronic and begins to affect our health. Chronic stress means high levels of the stress hormone cortisol and this then translates to a heightened risk for depression, heart disease, and even obesity.

It’s clear that chronic stress levels are a problem, but meditating can help to address the issue. It appears that meditating can help to calm you down and effectively reduce stress levels (1).

#2: It helps to reduce high blood pressure

With the fast-paced, stressful lives that we live, it’s no wonder that high blood pressure is such a problem. In fact, around 1.13 billion people worldwide have hypertension.meditation | Longevity LIVE

However, a 2019 study published in the Journal of Human Hypertension found that participants with high blood pressure experienced a reduction in blood pressure levels after 8 weeks of mindfulness meditation training.

#3: It will help you sleep better

When you’re stressed, the body increases your levels of adrenaline. This can make it difficult for you to fall asleep. Aside from leaving you tired and cranky, lack of sleep can also make you more vulnerable to infection and disease.

If you’re battling with getting some good, quality sleep then you may want to include meditation in your bedtime routine. Meditation can make it easier for you to fall asleep by placing you in a peaceful state. 

In fact, a recent study linked mindfulness meditation to significantly improved sleep quality. In addition to setting up your bedroom for better sleep, it may be time to end the day with meditation.

#4: It can help with addiction recovery

Addictions are rooted in the fact that, when we feed our addictions, our brain releases endorphins which are happy chemicals that provide a high. Unfortunately, we soon come down from a euphoric state. Our addictions then become stronger and harder to break as we go in search of our next fix.

That said, meditation has been found to boost the levels of dopamine, an endorphin. Therefore, it is suggested that meditation can be part of addiction treatment and recovery. For instance, a study with recovering alcoholics found that meditation training helped them to better control their cravings and craving-related stress.

Furthermore, those battling with quitting cigarettes may want to look at meditation. A study revealed a 60% reduction in smoking 2 weeks after participants had engaged in a total of 5 hours of 30-minute mindfulness meditation sessions.

#5: It can increase libido

If your sex life has taken a bit of a hit, meditation can help bring the spark back.

A 2018 study published in the journal found that, when compared to women who didn’t meditate, women who did meditate had higher scores when it came to sexual function, lubrication, orgasm, and desire.

meditation | Longevity LIVE

Photo by Andrea Piacquadio from Pexels

So, if you’re struggling with your time between the sheets, why don’t you and your partner try out couples’ meditation?

#6: It can help to improve your attention span 

If you battle with a wandering mind, and your attention span isn’t the best, perhaps you could look at meditation. As it practices focus, meditation may help to improve your attention span.

In fact, research has suggested that your improved attention may last up to five years after mindfulness meditation training.

#7: It can make you more compassionate.

Loving-kindness meditation (Metta) is a type of meditation that focuses on mental processing and empathy.

Research has found that this type of meditation can help to make people more empathetic (3).

This can also come in handy in relationships. According to a 2017 study, couples who meditate together not only feel closer, but they’re also more open with each other.

#8: It can help alleviate pain

With the opioid crisis still causing havoc, it’s important to find ways to alleviate pain and it appears that meditating can help.

A 2017 study found that after just 10 minutes, participants noted a significant increase in pain thresholds and pain tolerance.

Researchers believe that meditating helps to thicken the area of the brain that regulates pain, and in doing so, it reduces your sensitivity to pain and your need for pain relievers (4).

#9: It can help to improve cognitive thinking

If you’re looking for a bit of a brain boost during the day, try finding a quiet spot to meditate.

meditation | Longevity LIVE

Photo by Engin Akyurt from Pexels

A 2018 study published in the journal Nature found that meditating for just 10 minutes can help to boost your cognitive function by improving your concentration and your ability to keep information active. Additionally, if you really want to boost your brain health, you can try to include more brain-boosting foods in your diet.

#10: It can help reduce the risk of Alzheimer’s

There are a few ways for older adults to reduce their risk of Alzheimer’s, and meditation is one of them.

For a 2018 study published in the Journal of Alzheimer’s Disease, researchers recruited a group of older adults experiencing memory difficulties. They had them either spend 12 minutes out of their day either listening to music or engaging in simple yoga meditation for a period of 12 weeks. After comparing the participants’ blood samples from before and after the study, the researchers noted improved levels of certain markers with associations to cell aging and Alzheimer’s disease.

#11: It can help to improve your mental health

Cytokines are chemicals that are released by our bodies in response to stress. Unfortunately, these chemicals can increase our risk of depression (5). If you’re battling with your emotions, then it may be advisable to take time out of your day to meditate. Doing so may lead to a more positive outlook on life (6).

Additionally, meditation can also help moms with postpartum depression. Research published in the Electronic Physician journal found that meditation not only improved the moods of new moms but it also helped them in developing a secure connection with their newborns.

Photo by cottonbro from Pexels

A separate study published in Experimental Biology found that a single mindfulness mediation session helped to significantly reduce anxiety levels.

12: It’ll boost your immune system

The strength of our immune system has never been a bigger priority than it is now, and research suggests that meditation may help to play a role.

For instance, one study found that meditation can help stimulate T-cell activity in HIV patients. That said, there are plenty of other ways you can naturally strengthen your immune system.

meditation.

References

Boyd, J. E., Lanius, R. A., & McKinnon, M. C. (2018). Mindfulness-based treatments for posttraumatic stress disorder: a review of the treatment literature and neurobiological evidence. Journal of psychiatry & neuroscience : JPN43(1), 7–25. https://doi.org/10.1503/jpn.170021
Dascalu, I., & Brotto, L. A. (2018). Sexual Functioning in Experienced Meditators. Journal of sex & marital therapy44(5), 459–467. https://doi.org/10.1080/0092623X.2017.1405311
Farooq, R. K., Asghar, K., Kanwal, S., & Zulqernain, A. (2017). Role of inflammatory cytokines in depression: Focus on interleukin-1β. Biomedical reports6(1), 15–20. https://doi.org/10.3892/br.2016.807
Galante, J., Galante, I., Bekkers, M. J., & Gallacher, J. (2014). Effect of kindness-based meditation on health and well-being: a systematic review and meta-analysis. Journal of consulting and clinical psychology82(6), 1101–1114. https://doi.org/10.1037/a0037249
Gonzalez-Garcia, M., Ferrer, M. J., Borras, X., Muñoz-Moreno, J. A., Miranda, C., Puig, J., Perez-Alvarez, N., Soler, J., Feliu-Soler, A., Clotet, B., & Fumaz, C. R. (2014). Effectiveness of Mindfulness-Based Cognitive Therapy on the Quality of Life, Emotional Status, and CD4 Cell Count of Patients Aging with HIV Infection. AIDS and behavior18(4), 676–685. https://doi.org/10.1007/s10461-013-0612-z
Jain, F. A., Walsh, R. N., Eisendrath, S. J., Christensen, S., & Rael Cahn, B. (2015). Critical analysis of the efficacy of meditation therapies for acute and subacute phase treatment of depressive disorders: a systematic review. Psychosomatics56(2), 140–152. https://doi.org/10.1016/j.psym.2014.10.007
Innes, K. E., Selfe, T. K., Brundage, K., Montgomery, C, et al. (2018). Effects of Meditation and Music-Listening on Blood Biomarkers of Cellular Aging and Alzheimer’s Disease in Adults with Subjective Cognitive Decline: An Exploratory Randomized Clinical Trial. Journal of Alzheimer’s disease : JAD66(3), 947–970. https://doi.org/10.3233/JAD-180164
Kok BE, Singer T. Effects of Contemplative Dyads on Engagement and Perceived Social Connectedness Over 9 Months of Mental Training: A Randomized Clinical Trial. JAMA Psychiatry. 2017;74(2):126–134. https://doi.org/10.1001/jamapsychiatry.2016.3360
Law, E., Girgis, A., Lambert, S., Sylvie, L., Levesque, J., & Pickett, H. (2016). Telomeres and Stress: Promising Avenues for Research in Psycho-Oncology. Asia-Pacific journal of oncology nursing3(2), 137–147.
MacLean, K. A., Ferrer, E., Aichele, S. R., Bridwell, D. A., Zanesco, A. P., Jacobs, T. L., King, B. G., Rosenberg, E. L., Sahdra, B. K., Shaver, P. R., Wallace, B. A., Mangun, G. R., & Saron, C. D. (2010). Intensive meditation training improves perceptual discrimination and sustained attention. Psychological science21(6), 829–839. https://doi.org/10.1177/0956797610371339
Ponte Márquez, P. H., Feliu-Soler, A., Solé-Villa, M. J., Matas-Pericas, L., Filella-Agullo, D., Ruiz-Herrerias, M., Soler-Ribaudi, J., Roca-Cusachs Coll, A., & Arroyo-Díaz, J. A. (2019). Benefits of mindfulness meditation in reducing blood pressure and stress in patients with arterial hypertension. Journal of human hypertension33(3), 237–247. https://doi.org/10.1038/s41371-018-0130-6
Rusch, H. L., Rosario, M., Levison, L. M., Olivera, A., Livingston, W. S., Wu, T., & Gill, J. M. (2019). The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Annals of the New York Academy of Sciences1445(1), 5–16. https://doi.org/10.1111/nyas.13996
Sheydaei, H., Ghasemzadeh, A., Lashkari, A., & Kajani, P. G. (2017). The effectiveness of mindfulness training on reducing the symptoms of postpartum depression. Electronic physician9(7), 4753–4758. https://doi.org/10.19082/4753
Tang, Y., Tang, R., Posner, M. (2013). Proceedings of the National Academy of Sciences Aug 2013, 110 (34) 13971-13975; https://doi.org/10.1073/pnas.1311887110
Zeidan, F., Martucci, K. T., Kraft, R. A., Gordon, N. S., McHaffie, J. G., & Coghill, R. C. (2011). Brain mechanisms supporting the modulation of pain by mindfulness meditation. The Journal of neuroscience : the official journal of the Society for Neuroscience31(14), 5540–5548. https://doi.org/10.1523/JNEUROSCI.5791-10.2011
Zgierska, A., Rabago, D., Zuelsdorff, M., Coe, C., Miller, M., & Fleming, M. (2008). Mindfulness meditation for alcohol relapse prevention: a feasibility pilot study. Journal of addiction medicine2(3), 165–173. https://doi.org/10.1097/ADM.0b013e31816f8546
Pie Mulumba

Pie Mulumba

Pie Mulumba is a journalist graduate and writer, specializing in health, beauty, and wellness. She also has a passion for poetry, equality, and natural hair. Identifiable by either her large afro or colorful locks, Pie aspires to provide the latest information on how one can adopt a healthy lifestyle and leave a more equitable society behind.

Longevity Live is a digital publisher AND DOES NOT OFFER PERSONAL HEALTH OR MEDICAL ADVICE. IF YOU’RE FACING A MEDICAL EMERGENCY, CALL YOUR LOCAL EMERGENCY SERVICES IMMEDIATELY, OR VISIT THE NEAREST EMERGENCY ROOM OR URGENT CARE CENTER. YOU SHOULD CONSULT YOUR HEALTHCARE PROVIDER BEFORE STARTING ANY NUTRITION, DIET, EXERCISE, FITNESS, MEDICAL, OR WELLNESS PROGRAM.

This content, developed through collaboration with licensed medical professionals and external contributors, including text, graphics, images, and other material contained on the website, apps, newsletter, and products (“Content”), is general in nature and for informational purposes only and does not constitute medical advice; the Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

Always consult your doctor or other qualified healthcare provider with any questions you may have regarding a medical condition, procedure, or treatment, whether it is a prescription medication, over-the-counter drug, vitamin, supplement, or herbal alternative.

Longevity Live makes no guarantees about the efficacy or safety of products or treatments described in any of our posts. Any information on supplements, related services and drug information contained in our posts are subject to change and are not intended to cover all possible uses, directions, precautions, warnings, drug interactions, allergic reactions, or adverse effects.

Longevity does not recommend or endorse any specific test, clinician, clinical care provider, product, procedure, opinion, service, or other information that may be mentioned on Longevity’s websites, apps, and Content.

error: Content is protected !!