10 ways in which Yoga Meditation helps nourish Body, Brain and Mind
An easy, low cost, natural practice can help us boost our brain power, be healthier and more spiritually attuned as we age, and improve our quality of life and happiness. It could also reduce some of the staggering health care costs seen today.
Curious about what that practice is?
For the past 12 years, The Alzheimer’s Research and Prevention Foundation (ARPF), of which I’m the founding president and medical director, has organized, helped design, and fund innovative research on a simple 12-minute singing yoga meditation called Kirtan Kriya (KK). This work has specifically focused on reducing risk factors for Alzheimer’s disease and the enhancement of total brain fitness. To determine the benefits, these studies included well-recognized methods to measure aspects of brain health and brain scans such as SPECT and fMRI, as well as sophisticated memory and blood tests.
What are the results so far? What are the documented body, brain and mind benefits from this type of yoga meditation?
1. Increased telomerase: Telomerase is the enzyme that controls the length of your telomeres, the cap of your DNA. Longer telomeres equal better health. Shorter telomeres equal Alzheimer’s disease and accelerated aging and a shortened life. An increase of 44 percent in telomerase was shown in a study on highly stressed caregivers doing KK for 12 minutes a day for eight weeks. To my knowledge, this is the largest increase in telomerase ever seen.
2. Decrease in bad genes: 39 stressed caregivers utilizing KK for 12 weeks had what is known as down regulation of inflammatory genes, which signifies a reduction in the activity of the genes that cause inflammation. This is important because inflammation is a hallmark of many illnesses, including Alzheimer’s.
3. Improvement of good genes including those that boost your immune system.
4. Improved Sleep: Sleep is critically important for optimal brain and body health. Disrupted sleep is a risk factor for Alzheimer’s. KK can help improve sleep.
5. Enhanced Brain Blood Flow (also called cerebral blood flow or CBF): Patients with cognitive decline and stressed caregivers had increased CBF in critically important areas of their brain, including those well known to influence attention, concentration, focus, memory (hippocampus), depression, trauma and resiliency.
6. Increased Healthy Brain Size: Compared to beginners, long-term meditators have a larger and healthier looking brain.
7. Improved Memory: People with memory loss improved on important memory tests. In a study of stressed caregivers, the KK practitioners had a better memory after KK meditation training.
8. Reduced Stress: Studies show cognitive decline caused by both acute and chronic stress secondary to the hormone cortisol’s brain cell-killing effect in the memory center of your brain, the hippocampus. Meditation reduces stress and lowers cortisol levels and, as seen above, can help reverse memory loss.
9. Less depression: 65 percent of subjects showed improvement on Depression Scales. Depression may be a risk factor for cognitive decline.
10. Clarity of Purpose: Meditators discover clarity of purpose and other aspects of psychological well-being such as acceptance, personal growth, and positive relationships. This has been shown to improve overall health and lower Alzheimer’s risk.
In summary, studies on Kirtan Kriya singing yoga meditation, a simple 12-minute practice, reveal many positive health benefits for our minds, brains, and bodies, including a surprisingly profound effect all the way down to the level of our DNA.
I wish you all health, happiness, and a soaring spirit.
— Dharma Singh Khalsa, M.D., is the President of the Alzheimer’s Research and Prevention Foundation, a 501(c)(3) non-profit organization spearheading dynamic research on the use of meditation and memory loss prevention and reversal.