Yep, they sure do!! In fact, science shows definite health benefits for people who use mindfulness and meditation.
Before we get into it, let’s just make sure we’re on the same page when we say “mindfulness” and “meditation.”
“Meditation” is the ancient practice of connecting the body and mind to become more self-aware and present. It’s regularly used to calm the mind, ease stress, and relax the body.
Practicing “mindfulness” is one of the most popular ways to meditate. It’s defined as “paying attention in a particular way, on purpose, in the present moment, non-judgmentally.”
Mindfulness meditation is well studied in terms of its health benefits. I will be talking about a few of them below, and refer to it as “mindfulness” for the rest of the post.
The link between mindfulness and health = stress reduction
Do you know what the statistics are on how many doctors’ visits are due to stress? Seventy-five to ninety percent! That’s huge!
So, I reckon it makes perfect sense that anything you can do to reduce stress can reduce health issues too, and that can only be a good thing!
By practicing mindfulness Cortisol (the stress hormone) levels and inflammation can be reduced and you can see big improvements in the quality and length of your sleep.
There are three main areas of research that I will go over: mood, weight and gut health. But know that the research on the health benefits of mindfulness is branching into many other exciting new areas too.
Mindfulness for mood
The most immediate health benefit of mindfulness is improved mood.
In one study, participants who took an 8-week mindfulness program had greater improvement in symptoms according to the “Hamilton Anxiety Scale.” They were compared with participants who took a stress management program that did not include mindfulness. It showed that the key to lowering symptoms was mindfulness training.
Many other studies show that for some people with mild to moderate symptoms of depression, mindfulness can have similar effects as antidepressant medications.
I’m not saying that mindfulness is a complete cure, but it sure can help to improve moods in a big way.
Mindfulness for weight
Studies show that people who use mind-body practices, including mindfulness, have lower BMIs (Body Mass Indices).
How is this so?
Well, one way mindfulness is linked with lower weight is due to stress-reduction. Mindfulness can reduce stress-related and emotional overeating. It can also help reduce cravings and binge eating.
Another way it can work for weight is due to ‘mindful eating’. Mindful eating is a ‘non-judgmental awareness of physical and emotional sensations associated with eating.’ So, in layman’s terms it is the practice of being more aware of food you are consuming and the entire eating process. It’s listening to your body in a deeper way to determine how hungry and full you actually are. It’s not letting yourself get distracted with other things while you’re eating, like watching TV or fiddling with your smartphone.
People with higher mindfulness scores also reported smaller serving sizes of energy-dense foods. So it seem to be that more mindful eating = less junk being consumed.
Mindfulness about food and eating can have some great benefits for your weight.
Mindfulness for gut health
Recent studies show a link between stress, stress hormones, and changes in gut microbes (your friendly neighbourhood bacteria and other critters that help your digestion). In theory, mindfulness-based stress reduction could be a way to help prevent negative changes in the gut’s microbes.
Also, irritable bowel syndrome (IBS) seems to be linked with both stress and problems with gut microbes. In one study, people with IBS who received training in mindfulness showed greater reductions in their IBS symptoms than the group who received standard medical care only.
This is just scratching the surface of the research that shows us the important link between stress, gut health, and how mindfulness can help.
Conclusion
According to science the ancient practice of mindfulness meditation can have some fantastic health benefits. For moods, weight, gut health, and more.
Do you regularly practice mindfulness meditation it in your life? If so, have you seen the benefits? If not, would you consider giving it a go?
Let me know in the comments below.
Recipe: Relaxing Herbal Teas
There are many relaxing herbal teas that would be great after meditation.
Try any of these by steeping in boiling water:
- Green tea (has a bit of caffeine, or you can choose decaffeinated green tea)
- White tea (also has a bit of caffeine, or you can choose decaffeinated white tea)
- Rooibos tea
- Peppermint tea (or steep fresh peppermint leaves)
- Ginger tea (or steep slices of real ginger)
Serve & enjoy!
Tip: You can add a touch of honey if desired.
BONUS Guided Meditation “Recipes” (videos, apps & podcasts)
How to Meditate video
https://www.youtube.com/watch?v=h0y1Lu0L8nU&index=5&list=PLerdqrUWzOkd7m9HQj1yfJiI09pwVhPcD
How to Meditate in One Minute or Less Every Day video
https://www.youtube.com/watch?v=VtG8No-MMOM&list=PLerdqrUWzOkd7m9HQj1yfJiI09pwVhPcD&index=10
Calm App
Headspace App (free 10-day trial)
https://www.headspace.com/headspace-meditation-app
Daily Meditation Podcast
https://itunes.apple.com/us/podcast/daily-meditation-podcast/id892107837?mt=2
Hay House Meditations Podcast
https://itunes.apple.com/us/podcast/hay-house-meditations/id955266444?mt=2
References:
https://en.wikipedia.org/wiki/Meditation
https://www.dietvsdisease.org/benefits-mindfulness-meditation/
https://nccih.nih.gov/health/meditation/overview.htm
https://authoritynutrition.com/mindful-eating-guide/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/