Meditation is widely practiced and is believed to have beneficial health effects. However, the research to understand how meditation work and the effects it can have are only beginning to cut the surface of the practice.
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Initial studies conducted in the 1950s and 1960s were poorly controlled and the results achieved were thus not reliable. However, modern technology and experimental techniques have allowed the researchers to look further into what changes are noted when people meditate, over both the short and long term.
Hypertension
Several studies have noted that meditation can have an effect on blood pressure, suggesting that it may be beneficial in the management of hypertension and help to prevent cardiovascular disease.
One study of 298 university students found that the practice lowered the blood pressure of individuals at risk of developing hypertension. Additionally, meditation was noted to have a beneficial effect on psychological distress, anger management, anxiety, and depression.
In particular, transcendental meditation has significant evidence to support its use in the management of hypertension and is recommended by the American Heart Association for this indication. However, it is not clear if this technique is superior to other types of meditation.
Irritable bowel syndrome
In 2011, a clinical trial of 75 women who practiced mindfulness meditation for 8 weeks showed a reduction in the severity of symptoms of irritable bowel syndrome (IBS). A review of the subject in 2013 found that meditation helped to slightly improve pain and quality of life in IBS patients, although it did not have a noticeable effect on depression or anxiety.
Ulcerative colitis
In 2014, a pilot study of 55 adults with ulcerative colitis (UC) in remission observed the effect of mindfulness-based stress reduction (MBSR) for 8 weeks, compared with a placebo procedure. The results of the study did not find significant changes between the two groups in physiological markers for the disease, such as inflammation and symptoms.
However, patients who practiced MBSR perceived stress during flare-ups, prompting conclusive recommendations. MSBR may therefore be beneficial for patients with moderate UC in remission.
Anxiety and depression
There is moderate evidence to support that participation in mindfulness meditation programs improves symptoms of anxiety and depression. A review of 47 trials that encompassed more than 3,000 participants reported this finding; however, there was no supporting evidence that the practice changed stress-induced behaviors, such as sleep disorders and substance abuse.
Insomnia
A small study of 54 adults with insomnia investigated the effect of MBSR on their symptoms. The results found that the meditation technique helped to reduce the severity of insomnia in comparison to the control group, although further research is needed to confirm this suggestion.
Smoking cessation
There is some evidence to support the practice of meditation to aid in the cessation of smoking, but the evidence is not abundant. One randomized controlled trial showed that mindfulness meditation helped to reduce the rate of cigarette use, both in the short term and four months after treatment. This is thought to be, in part, due to the ability of mindfulness and awareness to reduce cravings to smoke.
Other research
In addition, the practice of meditation has been linked to several other health outcomes, including:
- Improved mental health
- Increased quality of life
- Enhanced immune function
References
Further Reading
Looking inward via mindfulness training for better mental health