meditation

How to use meditation for pain relief?

With its origins in ancient religious and spiritual traditions, meditation is a widely used mind-body practice used even today, to complement medical procedures and treatments.

Although, used mostly for relaxation and stress reduction, meditation-based therapy is increasingly offered in medical centers and clinics today to manage pain and reduce anxiety prior to surgeries. Surprised? Recent studies have shown that frequent practice of meditation can lead to significant control of pain. Read on to know how meditation alters your pain perception and quells pain even better than some of the most powerful drugs.

Meditation and common forms
The term meditation refers to a set of techniques wherein a person minimizes the activity of the mind without altering the level of alertness. Broadly, the technique has been categorized under five basic categories:

Mantra meditation
This comprises the Transcendental Meditation techniques, Clinically Standardized Meditation and Relaxation Response. In this process, by repeatedly using a sound or phrase, a person focuses to achieve a state of perfect consciousness.

Mindfulness meditation
This form of meditation involves focusing on what you experience while performing the technique like the very flow of your breath.

Yoga
Here, a person attempts to achieve a state of calmness by combining bodily postures with controlled breathing.

Tai-Chi – A form of Chinese martial arts, the technique is performed using self-paced series of movements in a slow-graceful manner along with deep breathing.

Qi gong – This involves a combination of meditation, breathing exercise, relaxation and physical movements.

Meditation and pain management: In the past, meditation has been explored extensively for its effects on stress reduction and other similar clinical functions. However, researchers have now identified another significant health benefit of the technique that suggests that it is actually possible to overcome debilitating pain with the help of meditation. What’s more, some of these studies have also suggested that the pain-relieving effects of meditation might be even more effective than morphine.

Back in April, 2011, a study by the researchers at the Wake Forest Baptist Medical Center indicated that a person can attain at least 40 per ent decrease in pain intensity and 57 per cent in pain unpleasantness merely by practicing these techniques regularly. This decrease in pain was found to be much higher than with morphine or other pain-relieving drugs. With the help of magnetic resonance imaging, the brain activity of study participants after meditation demonstrated how the technique increased the activity of certain areas which are responsible for pain perception.

Despite such findings, scientists were unable to ascertain the actual mechanism of this phenomenon until now. According to a recent research published at the Brain Research Bulletin, investigators from Harvard, MIT and Massachusetts General Hospital have identified a possible answer. They suggested that the explanation probably lies in alpha waves manipulation in the brain.

Furthermore, they explained that by practicing the techniques of mindfulness meditation for a period of eight-weeks or above, you will be able to control the activity of these brain waves.

Source; Times of India

Practicing Anulom vilom pranayam reduces high BP risk

Anulom vilom pranayam also called the alternate nostril breathing technique is mainly exercised for relaxation and strengthening of mind. Sparing 10 to 15 minutes for the breathing exercise helps release stress and anxiety. Practicing Anulom-Vilom cleanses blood vessels and vein and makes the three main nadis — the Idaa, Pingla and Sushumna more supple. It increases mental and physical strength thus reducing the risk of high blood pressure.

Procedure
1. Sit in a meditative position
2. Close the right nostril with the right thumb
3. Breath in from the left nostril and hold the breath for a couple of seconds
4. Open right nostril and close left nostril with middle and ring finger
5. Breath out from right nostril
6. Breathe in from right nostril, close the right nostril
7. Open left nostril and breathe out.
8. Repeat again

Benefits
1. Relieves stress, improves blood circulation and lowers blood pressure
2. Cures diseases of the muscular system
3. Beneficial in arthritis, flatulence and varicose veins, acidity and sinusitis
4. Streamlines metabolism

Source: Zee news

Meditation can change gene expression

Scientists have found the first evidence that mindfulness meditation can reduce levels of pro-inflammatory genes which can lead to faster physical recovery from a stressful situation.

The new study by researchers in Wisconsin, Spain, and France found specific molecular changes in the body following a period of mindfulness meditation.

The study investigated the effects of a day of intensive mindfulness practice in a group of experienced meditators, compared to a group of untrained control subjects who engaged in quiet non-meditative activities.

After eight hours of mindfulness practice, the meditators showed a range of genetic and molecular differences, including altered levels of gene-regulating machinery and reduced levels of pro-inflammatory genes, which in turn correlated with faster physical recovery from a stressful situation.

“To the best of our knowledge, this is the first paper that shows rapid alterations in gene expression within subjects associated with mindfulness meditation practice,” said study author Richard J Davidson, founder of the Center for Investigating Healthy Minds and the William James and Vilas Professor of Psychology and Psychiatry at the University of Wisconsin-Madison.

“Most interestingly, the changes were observed in genes that are the current targets of anti-inflammatory and analgesic drugs,” said Perla Kaliman, first author of the article and a researcher at the Institute of Biomedical Research of Barcelona, Spain, where the molecular analyses were conducted.

Mindfulness-based trainings have shown beneficial effects on inflammatory disorders in prior clinical studies and are endorsed by the American Heart Association as a preventative intervention. The new results provide a possible biological mechanism for therapeutic effects.

The results show a down-regulation of genes that have been implicated in inflammation. The affected genes include the pro-inflammatory genes RIPK2 and COX2 as well as several histone deacetylase (HDAC) genes, which regulate the activity of other genes epigenetically by removing a type of chemical tag.

The extent to which some of those genes were downregulated was associated with faster cortisol recovery to a social stress test involving an impromptu speech and tasks requiring mental calculations performed in front of an audience and video camera.

There was no difference in the tested genes between the two groups of people at the start of the study. The observed effects were seen only in the meditators following mindfulness practice, researchers said.

In addition, several other DNA-modifying genes showed no differences between groups, suggesting that the mindfulness practice specifically affected certain regulatory pathways.

The study was published in the journal Psychoneuroendocrinology.

Source: business standard

 

Healthy lifestyle changes could help combat depression

New studies have showed that healthy lifestyle choices could have positive impact in depression treatment, the effects of aging, and learning.

The experiences and choices people make throughout life actively impact the brain.

As humans live longer, these choices also affect aging and quality of life. Lifestyle changes to diet and exercise will be important to aging populations as non-drug, easy-to-follow interventions with few side effects, make ideal potential therapies.

One study shows that as few as 12 consecutive days of exercise in aging rats helps preserve and improve movement function, an effect possibly caused by changes in dopamine.

The results suggest that exercise could stave off or reverse the slowed movements that are hallmarks of age (Jennifer Arnold, abstract 334.02).

Practices like yoga or meditation that increase mind/body awareness help people learn a brain-computer interface quicker. This finding may have implications for those who need brain-computer interfaces to function, such as people with paralysis (Bin He, PhD, abstract 16.06).

Long-term exercise in aging rats improves memory function, as well as increases the number of blood vessels in the white matter of their brains – the tracts that carry information between different areas of the brain. Increased blood flow may explain why exercise can help preserve memory (Yong Tang, MD, PhD, abstract 236.09).

Regular, supervised exercise helped young adults with depression overcome their symptoms in a pilot study. The results suggest that exercise could be an important treatment for depression in adolescents (Robin Callister, PhD, abstract 13.02, see attached summary).

A low calorie diet starting in middle-age onward protected rats against the effects of aging on movement. The results suggest that dietary interventions can help preserve movement function in a manner similar to exercise

Source: ani news