Heart diseases have become a popular disease among all ages nowadays around all over the world. The main reason being stress, anxiety, tensions, and of course, other medical-related problems associated with your mind and body. A study and research by the Centers for Disease Control and Prevention (CDC), in the U.S., the rate at which people die because of heart disease is somewhat like every 37 seconds one people die. The American Heart Association suggests managing your stress for the reduction of stress and anxiety that people are suffering now.
The American Heart Association journal released that meditation is a helpful act for people suffering from any heart-related problems. Many meditations help to control the blood sugar level, cholesterol level and even helps in quitting smoking.
The AHA researchers conducted a survey and found that people who meditated regularly have lower rates of blood pressure, cholesterol in control, hypertension, diabetes, stroke, and other coronary and artery disease, compared with people who did not meditate. People even had a good sleep cycle, could control depression while practicing any form of meditation. The new research by AHA, which included a large database, concluded that meditation helped reduce heart disease. Still, it differed on factors such as consumption of alcohol, physical exercises, which can influence the data.
Dr. Chayakrit Krittanawong, was the lead researcher of the Baylor College of Medicine, Michael E. DeBakey VA Medical Center, and the Icahn School of Medicine at Mount Sinai. He and his team studied the full data from the National Health Interview Survey. This research conducted on an annual basis by the National Center for Health Statistics reaped amazing results for the world to know about the benefits that meditation can have in any patients suffering from heart diseases.
Dr. Krittanawong said that the study did not include out that what type of meditations were practiced by the people, but meditation does give a sense of calm, peace, and stress reduction, leading to emotional well-being improvement. It also provides mental and physical relaxation. Meditation is simple, cost-effective, and has no risk while practicing. Some meditations have more cardiovascular benefits than others, and the survey conducted by him and his team did not include the type, duration, or intensity of the meditations. Added to that, Dr. Krittanawong even said that the research did not include factors like people who meditate may exercise more or eat more fruits and veggies than others who did not practice these habits.
Research Director, Dr. John Denninger, at the Harvard-affiliated Benson-Henry Institute for Mind-Body Medicine at Massachusetts General Hospital, said that meditation improves how your heart functions. But regular practice can enhance your outlook on life and motivate you to maintain many heart-healthy behaviors. These can be like following a proper diet, getting adequate sleep, and keeping up regular exercise.
Meditation does not mean to sit in one place and practice it, but, it can also involve activities like tai-chi, yoga, qigong, which includes slow movements, controlled breathing, mental and physical focus. The practice of meditation also supports the heart in changing how you cope with stress in lowering the high blood pressure. As per research, meditation controls heart rate variability (HRV). In a study conducted in 2013, people who meditated daily for ten days had a better HRV than those who didn’t practice.
Some Common Forms of Meditation
Samatha Meditation: Samatha means “calm.” This meditation involves the practice to calm the mind by pointing single-pointed meditation through mindful concentration and focusing on the image, breath, or object you want to concentrate.
Vipassana Meditation: This means “to see things as they are in reality” and emphasizes the breaths that you take while you pass the air in and out through your nostril. It helps to make you aware of yourself and even make you calm by helping you understand the meaning of life.
Mindfulness Meditation: Mindfulness meditation involves a breathing practice and awareness of body and mind. As you practice mindfulness meditation regularly, it helps to find ways to bring mindfulness into your everyday life, especially when life is too busy to carve out a minute alone.
Zen meditation: this meditation provides insight into how the mind works and is a form of Buddhist meditation. It helps people to cope with depression and anxiety issues.
Meta Meditation/ Love-Kindness Meditation: This type of meditation is practiced by people to help themselves if they have difficulty loving others and oneself. In generates the kindness that you lack in yourself and thus has trouble understanding others and the world.
Transcendental Meditation: This helps in inner peace and wellness by involving a silent mantra. This type of meditation is taught only by certified teachers and some institutes known for giving this meditation to millions of people suffering from stress, insomnia, depression, or self-development.
Relaxation Exercise: Commonly known as breathing exercises, prayer, or word that involves taking in air through the left by closing the right and again the opposite way; or praying in a room; or uttering a phrase that makes you feel relaxed.
Meditation activates the “rest-and-digest” functions in our body and counteracts the “flight-or-fight” responses responsible for strokes or heart diseases.
There are even other types of meditation, which help relax your mind and body as a whole. When you are having a bad day at work, feeling restless, sleep-deprived, or mind buzzing with things that are triggering you and increasing your heartbeat, meditation is the option that always helps in comforting you. Practicing any meditation for five minutes in a day can help in relaxing your nerves and even make you feel lighter than you were earlier.
There is no right or wrong method to meditate – the key is finding a practice that works for you. Try to set aside a team each day to establish a routine and get comfortable with meditating. Even meditating just a few minutes a day can make a big impact on your life and others.
You should always remind yourself that it might take some time to establish a routine and get the results of meditation, but eventually, you’ll be on your way to living a healthier, more tranquil life.
See Also: How meditation changes the brain?