No phone.

No watch.

No distractions.

Just her presence — so quiet, it filled the room.

She had metastatic cancer, but that wasn’t what she came to talk about.

“I spent my whole life moving,” she said. “Rushing, fixing, solving. Even when I sat still, my mind didn’t stop. But cancer… cancer taught me something else.”

“It taught me how to be still.”

She didn’t say it with resignation. It felt like a victory.

Most people come into the clinic with questions about what to do.

They want a treatment plan, a supplement list, a way forward.

She came in with something simpler, and somehow, deeper — a way to be.

“I used to think stillness was laziness,” she told me.

“But now I think it’s wisdom. Sitting in the garden with my tea, letting my dog nap beside me.”

No music.

No news.

Just being there.

“That,” she said, “was the first time I really lived.”

Want more quiet insights from the exam room?
Follow me on Medium → https://medium.com/@drmichaelhunter

She wasn’t being poetic.

She was just telling the truth.

Stillness

Stillness is a challenging concept to sell in our culture.

We equate motion with progress.

We blur productivity and purpose.

We fill every space with noise.

But healing, aging, grieving, and loving — all require stillness.

I’ve seen patients search for answers in pills, scans, and data.

But sometimes the answer comes in silence.

A deep breath.

A quiet morning.

A patient who learned to stop chasing life long enough actually to feel it.

She asked me no questions.

She just said thank you.

And as she left, I realized I was the one who’d been given something.

Final Thoughts

I’ve met thousands of patients.

But the ones who stay with me are rarely the ones who fought the hardest or read the most studies.

They’re the ones who discovered a truth we forget in our rush: That stillness isn’t the opposite of life.

It’s the quiet space where life shows up.

If this story moved you, you might appreciate my free guide:
10 Daily Habits That Quiet the Noise
Simple shifts to reclaim your focus, calm, and clarity — no meditation required.
👉 Download it free → https://achievewellness.gumroad.com/l/nzjqr

The post Clinic Notes: She Taught Me Stillness appeared first on Medika Life.

Delving into the heart of this topic, we’ll explore the vital connection between mindfulness and peak performance. From the foundational principles of sports psychology to the latest in mindfulness training, we’ll unpack how athletes can harness the power of their minds for stress reduction and improved focus. Expect to dive into evidence from cutting-edge research and studies that highlight the impact of a well-tuned mind on sports performance. We’ll also share practical tips for coaches and trainers looking to integrate these strategies into their regimes, ensuring that mindfulness becomes a key player in their playbook for success.

Understanding the Connection Between Mindfulness and Performance

What is Mindfulness in the Context of Sports?

Mindfulness, originating from Buddhist meditation and adopted by various scholars, is defined as the awareness that emerges through paying attention purposefully in the present moment and nonjudgmentally to the unfolding of experience moment by moment. In the realm of sports, this translates to an athlete’s ability to remain acutely aware of their present environment and internal states without passing judgment. This skill is crucial, especially under pressure, as it allows athletes to maintain focus and composure, thereby enhancing their performance.

How Mindfulness Enhances Athletic Performance

The application of mindfulness in sports has gained significant traction due to its impact on athletes’ performance. Research indicates that mindfulness exercises foster a mental state known as “flow,” characterized by complete immersion and a heightened focus on the task at hand. This state is essential for achieving peak performance in sports. For instance, athletes practicing mindfulness can better manage distractions and direct their attention to the current athletic task, thus minimizing performance errors.

Mindfulness training enhances several psychological components critical to sports. It increases interoceptive awareness, allowing athletes to better understand and regulate their bodily sensations, such as muscle tension, heart rate, and overall physical discomfort. This awareness is crucial during competitions, where physiological responses to stress can affect performance. Athletes trained in mindfulness can recognize these signs and employ strategies, such as deep breathing or relaxation techniques, to maintain focus during high-pressure situations.

Moreover, mindfulness contributes to better emotional regulation and stress reduction. Athletes can prevent these internal experiences from disrupting their focus by acknowledging thoughts and sensations without judgment. This mental discipline is particularly beneficial in sports where a calm demeanor and sharp focus are indispensable.

Regular mindfulness practice not only aids in immediate performance but also contributes to long-term athlete well-being. It enhances mental health, reduces the risk of burnout, and improves overall life satisfaction, contributing to sustained athletic engagement and performance.

Incorporating mindfulness techniques into training routines can be a game-changer for athletes. Practices such as body scans, meditation, and yoga help fine-tune athletes’ awareness of their physical states and prepare them mentally for the demands of competitive sports. This holistic approach to athlete training ensures that they are physically and mentally prepared to meet the challenges of their sport.

By fostering a strong connection between mind and body, mindfulness training equips athletes with the tools needed to excel in their sports careers and maintain psychological resilience against the pressures of competitive performance.

Mindfulness Practices for Athletes

Basic Mindfulness Exercises

Athletes can start their mindfulness journey with some basic exercises that are easy to integrate into daily routines. Body Scan is a foundational practice where athletes focus on each part of the body sequentially, noting sensations without judgment, which can be particularly calming before or after intense physical activity. Focused Breathing involves paying close attention to the breath, which helps maintain concentration during training or competition. Walking Meditation adds a dynamic aspect to mindfulness, focusing on the sensation of movement, which can be a great way to stay grounded during long training sessions.

Incorporating Mindfulness into Training Routines

To effectively incorporate mindfulness into training routines, athletes should begin with a Mindful Warm-up, using this time to get mentally prepared for the workout ahead. During exercises, maintaining a focus on Breathing can anchor awareness in the present moment, enhancing performance by allowing more controlled and mindful movement. Athletes should also practice Mindful Movement, which emphasizes being fully present and engaged in each action rather than mechanically performing the motions. This can be extended to Mindful Eating, where athletes focus on the taste and texture of their food, enhancing nutritional appreciation and digestion.

Advanced Mindfulness Techniques

Visualization techniques can be powerful for those looking to deepen their mindfulness practice. Athletes can visualize successful outcomes, which primes the mind for peak performance. Mantra Meditation involves repeating positive affirmations that reinforce focus and resilience. Sensory Focus exercises, where athletes tune into one sense at a time, can sharpen concentration and reduce external distractions. More advanced practitioners might incorporate Open Awareness Meditation, allowing attention to roam freely and notice everything around them without judgment, fostering heightened presence and alertness.

By integrating these mindfulness practices into their routines, athletes can enhance their physical and mental well-being, improving overall health and performance outcomes.

Evidence from Research and Studies

Scientific Studies Supporting Mindfulness in Sports

Several randomized controlled trials (RCTs) and studies across various sports disciplines have demonstrated the effectiveness of Mindfulness-Based Interventions (MBIs) in enhancing athletic performance. For instance, a study on basketball players revealed that a brief 15-minute mindfulness intervention significantly improved free-throw performance under stress compared to a control group. Similarly, elite shooters participating in a Mindfulness and Acceptance Commitment (MAC) program showed improved shooting accuracy and reduced competition stress, highlighting the role of mindfulness in enhancing focus and reducing performance anxiety.

In team sports, the Mindfulness-Based Soccer Performance (MBSoccerP) program was specifically noted for its positive impact on elite soccer players, enhancing their on-field performance. This aligns with findings from a study involving university athletes who underwent a six-week Mindful Sport Performance Enhancement (MSPE) program, significantly boosting their self-rated sports performance.

Real-life Benefits Reported by Athletes

The real-life application of mindfulness in sports settings improves performance metrics and enhances athletes’ overall mental well-being. For example, participants in mindfulness interventions reported higher levels of satisfaction with their sports performance and experienced less negative internal states, directly correlating with enhanced enjoyment and engagement in sports.

Athletes who engaged in a structured mindfulness routine, such as the one practiced by the UMass Amherst Women’s Rowing team, showed improvements in psychological well-being, sleep quality, and athletic coping skills. These athletes reported better sleep efficiency and reduced rumination, which are crucial for recovery and consistent performance.

Furthermore, collegiate swimmers who participated in an eight-week mindfulness training noted improvements in their swimming times and attention efficiency during competitions. This suggests that mindfulness training helps athletes maintain focus during critical moments, potentially leading to better performance outcomes.

These studies collectively underscore the significant impact of mindfulness on both the psychological and physical aspects of sports performance, offering a compelling case for integrating mindfulness training into athletes’ regular routines.

Tips for Coaches and Trainers

Implementing Mindfulness in Coaching

Coaches play a pivotal role in integrating mindfulness into sports training, enhancing athletes’ mental and physical performance. Start by introducing basic mindfulness practices such as focused breathing and body scans during warm-ups, allowing athletes to center themselves and prepare mentally for the training. Encourage athletes to engage in daily mindfulness exercises, emphasizing the importance of consistency to reap the full benefits. Coaches should also lead by example, adopting mindfulness in their coaching methods by maintaining presence and awareness during sessions.

Overcoming Challenges and Resistance

Resistance to mindfulness practices can manifest in various forms, from a fear of failure to doubt its effectiveness. Coaches should address these challenges by fostering an open environment where athletes feel safe to express their concerns. Educate athletes on the benefits of mindfulness, highlighting how.

The post Mindfulness in Sports: Enhancing Mental Health for Peak Performance appeared first on Medika Life.

I am a breast cancer survivor, a medical professional, and a fierce advocate for ongoing post-treatment diagnostics for the prevention and timely detection of recurrence.

During the active phases of my treatment for breast cancer (ILC right) and DCIS left) and now in my recovery, my nursing experience led me to compare and contrast, through research, the contradicting information given by my medical providers regarding my diagnosis and treatment options, clinically proven alternatives, and managing my health to subsequently prevent recurrence.

Unfortunately, my oncology team provided no information on the latter subject and very little else otherwise that would lead me to restoring my energy, health, cognitive function and more.

My goal forward is to make exceptionally educated, not fear-based, decisions and choices for my life and health. I want to live to at least 100 years old and do so with strength, style, grace and confidence.

And cancer-free.

Understanding The True Risk Of Recurrence

A breast cancer survivor needs adequate, regimented post-treatment diagnostics throughout their life to monitor for recurrence.

This does save lives, and otherwise, substantial length of days.

In my research, I discovered a very intriguing and concerning characteristic of cancer cells observed both during and after chemotherapy and radiation which is not routinely discussed with breast cancer patients: that is that fragmented lingering DNA particles from (treated) and dying cancer cells move into the bloodstream and lymphatic system and lie dormant in the body, with great potential to become activated anytime later from diverse sources of persistent and excess inflammation such as stress, dehydration, cell starvation (not enough nutrients), lack of oxygen to organs and organ systems, and other internal states that hinder or halt the body in regenerating and restoring itself. I do not address external factors in this article.

This information alone begs the need for drastic changes in the current standard of care for recurrence prevention for breast cancer survivors.

The Main Deterrence To Cancer-Free Recovery

The National Cancer Care Network, (NCCN) which steers current oncology guidelines, recommends against routine and continuous monitoring for breast cancer recurrence. Under the influence of this entity’s stance on women’s health, many lives globally have been and continue to be lost.

This is a major failure of the oncological community treating breast cancer.

Conversely, NCCN propagates the idea that “the stress of undergoing ‘unnecessary scans’ and (other diagnostics)” for post-treatment breast cancer patients outweighs the benefit of recurrence-detection focused testing and promotes the idea that “surveillance does not increase survival time.” I disagree. Read here.

If this were actually the case, why are we inundated with the idea that a recurrence is inevitable and expected, but not then followed up on to judiciously detect? (this mindset guides the primary diagnosis and our care plans). Again, if so, why are we led to believe that such aggressive treatments such as chemotherapy, radiation, and aromatase inhibitors are actually as widely clinically successful as touted, if we are left with possible residual disease that will not be monitored until it has progressed significantly, despite treatments?

2023 NCCN Guidelines for Breast Cancer (pg. 23)
On screening for metastases:
“In the absence of clinical signs and symptoms suggestive of recurrent disease, there is no indication for laboratory or imaging studies for metastases screening.”

See this podcast giving NCCN guideline recommendation reasoning for not monitoring most survivors for recurrence. Please note that the statement “there is no clinical evidence for” means that little to no purposeful actions have been taken by NCCN, ASCO or other major oncological entities to aggressively pilot widespread clinical trials in which large, diverse groups of survivors are monitored for recurrence through systematic, long-term monitoring using diagnostic imaging and labs.

This is the problem. The medical community focuses primarily on using clinical data to create treatment plans, but if there is not enough stable and trustworthy clinical data (obtained through extensive research/trials and unbiased, non profit-minded clinicians who are not associated with Big Pharma), then a solid “recommendation” to not routinely follow clinically after treatment periods cannot be made.

This action was first necessary beginning in the early 1970’s (investigate further to see the 1950’s time period where cases began to markedly increase) when breast cancer cases began to substantially rise, according to researched data. Large scale global trials must be commissioned today, to make real strides in saving women’s lives.

The result would unequivocally catapult change, but inevitably also come with the pervasive argument of cost and loss of revenue from halting and preventing the mass cases of metastases we are seeing in most of the world. More on the issue of cost here.

Here are two statements (my third article on recurrence prevention will relay more) from a 2015 PubMed article addressing the concerns for the need for post-treatment diagnostics to catch early metastasis: (the first paragraph states the current standard).

“Current post-treatment surveillance guidelines for patients with treated breast cancer do not recommend intensive surveillance, such as routine chest radiography, bone scans, or laboratory tests, to evaluate distant recurrence or metastatic diseases.”

“Because isolated recurrences are associated with distant metastasis and/or poor outcome, early detection and targeted treatment for recurrences are critical to improve patient outcome.”

This article written in 2004 published in The Journal Of the National Cancer Institute, (focusing for that piece on mammograms) notes even then that the “absence of screening was associated with a markedly increased risk of late-stage disease among women with invasive breast cancer” and that “problems in detection account for 40% of the late-stage cases.”

This information sounds very scary and elicits a feeling of powerlessness in our ability to take control of our health and the quality and length of our lives, however, we can take charge of our lives and health through consciously employing even just a few tools available to us.

Effective, Natural Ways To Prevent Recurrence

Breast cancer post-treatment plans and teaching are almost non-existent. Survivors are left to investigate the realities of and alternatives for their diagnoses independent of clinical guidance. We need concrete information that will help us advocate for ourselves and know our options in preventing recurrence.

Powerful supplements are available, healing mindsets (new conscious way of living and thinking which actually produce hormone functions and neurotransmitter synapses that heal disease states in the body), and many other potent, successful ways of living and being that achieve renewed health and wellness. More importantly, that work to prevent (breast) cancer recurrence.

A first priority, and the most profound route to wellness and healing (which also create an marked absence of disease) is obtaining adequate sleep and rest. Read my associated article here on this topic.

Below is an easy to read list of simple tools to employ highlighting most of the options available in post-treatment scans and labs to ensure the following:

• a) that the treatment(s) you endured show drastic reduction or eradication of disease.
• b) you are educated on your alternatives to prevention and prevention of recurrence.
• c) that your providers continue to order everything available and appropriate for you (3D mammogram, MRI, PET should be a yearly standard) in your years of recovery to monitor your progressive healing and early detection of any regrowth.

Arm Yourself Against Breast Cancer Recurrence

1. Vital diagnostics available

• Thorough hands on exam (clinical breast exam). Every follow up visit. Educate yourself on the expected thorough details of this exam.
• 3D Mammogram (if you did not receive a bilateral mastectomy) every 6 months first year after treatment ends, at least yearly, thereafter. Read here on the newest 3D/4D mammograms.
• Metabolic PET/CT-fdg (yearly) (see here) or
• MRI with contrast (detects cancerous tissue vs. normal tissue, but overall results, in most cases, inferior to PET) or
• CT with contrast (particularly highlights bone structure/changes and some soft tissue but, overall results, in most cases, inferior to PET, alone. MPET/CT is most-efficient.)
• liquid biopsies (ct-dna) yearly or upon the presence of new symptoms. (Because this is just emerging as a (soundly proven) diagnostic tool, few clinical studies recommending timeline protocols (how often to test) are available, but given the nature of discreet cancer cells, it is prudent to request yearly. See here to learn how to pay out of pocket for this test. This company is now contracted with MD Anderson for clinical trials for this powerful diagnostic tool.
• tumor markers and hormone levels (estradiol, FSH/LH etc.) best is every 3–4 months after treatment ends (and in some cases, some labs will be required during chemotherapy). These likely will migrate to every 6 months in the second to third year after treatment ends.
• Bone density (every 2 years)
• Bone scan with contrast (yearly is best preventative, but this is not standard, nor encouraged at all, without symptoms that confirm metastasis, even prior to scan.)

A “wait and see” attitude is fatal to many women. Allowing late symptoms to occur before scheduling diagnostics to confirm extensive or uncontrollable regrowth is never prudent or conducive to preservation of life. In reality, not judiciously monitoring the body and care with scans and labs in the recovery years can inevitably result in any regrowth of cancer taking control.

Breast cancer survivors must stay vehemently pro-active in reporting every new symptom or pain that cannot be explained by short term illness (viruses, colds, the flu etc.) or injury. Even in the presence of these incidents, any persistent pain or symptom needs to be addressed and investigated with thorough and effective diagnostics.

Be tenacious about your survival.

Supplements (in high levels) that act as aromatase inhibitors or have potent anti-cancer properties

2. Each of the following supplements has extensive research supporting their individual powerful anti-tumor functions.

• Melatonin; and read here.
• CoQ10; and read here and here
• Tumeric and read here
• Ashwaganda and read here
• DIM and read here and here
• Vitamin C and here
• Vitamin D and here
• Vitamin E and here
• Whole plant CBD: media has taken over in avidly suppressing the truth of the miraculous effects of taking CBD, and especially with CBG, and using RSO (contains THC). Researching this phenomenal plant is well worth your time. See Charlotte’s Web.
• European mistletoe and here; this article shows how to obtain it in supplements.

3. Mindsets (redirected thought patterns) that establish healing

You are created to live a long, healthy, life.

• No weapon formed against you will prosper. You have armour at your disposal.
• Your body is capable of healing itself and can be spoken to do so, each organ and organ system
• You can think yourself well, whole and fulfilled. Life begins and ends with the mind.
• Expect healing, because it is yours to begin with. We must take this action of expectation with utmost seriousness and implement ferociously.
• Keep a vibrant, open mind. This is the beginning step to changing your cells and disease processes in the body. See podcasts such as this one to acclimate to a new way of thinking about living to old age, despite your diagnosis.
• Deuteronomy 30:19 I call heaven and earth to witness against you today, that I have set before you life and death, blessing and curse. Therefore choose life, that you and your offspring may live.

4. Deep breathing exercises: adequate oxygen causes cancer cell death. This topic needs more research on the writer’s part and in clinical studies, but it’s also common sense to note that increased regular oxygenation in the body increases health and healing.

5. Fasting either weekly or just from dinner to breakfast shows a significant improvement in insulin levels, which increases the body’s resistance to disease. It is linked strongly to preventing cancer, both primary and secondary (recurrence).

Grounding: This is a simple, profound way of promoting healing and preventing (breast) cancer recurrence. Note, that to receive best advantage of this technique, 30–60 minutes daily is recommended. It is also a wonderful way to renew peace to the mind and the body.

To summarize, the majority of breast cancer survivors are not adequately educated by their oncology team of the real risks for recurrence and are not informed of what tests can and should be ordered routinely to monitor for recurrence, which ultimately would save many lives. The oncology field’s gross neglect and resistance toward monitoring breast cancer recurrence has been and continues to be fundamental in creating an environment of that recurrence through neglecting to prioritize our lives with necessary preventative diagnostics.

In closing, I suggest that breast cancer patients be prepared to face strong resistance from their oncology team in introducing any demand for post-treatment diagnostics and especially alternative (non-Western medicine) treatment choices. The cancer care system is not set up to efficiently observe, monitor and track disease recurrence. We must be be our own advocates in obtaining and implementing safer, Big Pharma-free alternatives to our health and especially in standing firm in our right to have thorough, routine scans and labs that will preserve our health and lives.

We need more answers and follow through if we are to effectively fight against recurrence-related deaths.

If this information is helpful to you, please see my first article on preventing breast cancer recurrence.

The post Preventing Breast Cancer Recurrence appeared first on Medika Life.

And I’ll start by saying that the life I live today is not a life of being perfectly pain-free or happy or balanced 100% of the time.

Instead, it’s something so much more fulfilling and rewarding to me than a life that’s centered around being “pain-free.”

My current life is one that’s fashioned around doing the things that bring me a sense of purpose, meaning and joy. And for me, that means living a creative life!

It’s a life in which symptoms are no longer the headline, but rather a footnote. They pop up, they come and go, but they no longer escalate to the point of taking over my time and stopping me from doing the things that I love.

The big shift that fueled my recovery:

There were many steps that fueled my recovery. Educating myself about the science of chronic pain was the first step that began to bring down the frequency and intensity of my headaches. Learning how to regularly and safely process and release emotions then brought my healing to a whole new level. And shifting my self-talk from critical to loving unlocked another level of healing yet again.

Then, my recovery plateaued for a while. Until I discovered the next shift that I needed:

Ever since I’d started my healing journey, I’d been focused on getting away from something: Namely, the pain. And initially, that focus was essential for my healing process, because it’s the thing that got me into all this healing work to begin with.

But once my healing trajectory was in motion, I began to realize something: Keeping my focus on something that I did not want (pain) was also keeping me in a protective posture of contraction — which is a core ingredient of the chronic pain pattern. And holding onto that posture will keep the chronic pain pattern going.

What I needed to do at that point, I discovered, was to shift my focus onto the things that I actually do want in life. And keep inviting my focus back to those things over and over and over again. Doing this brings me into a posture of opening up and moving forward, towards the things that I actively choose. And this not only sends messages of empowerment and goodness to my nervous system, furthering my healing day by day, but it’s also the whole entire point of healing!

With tons of encouragement and love,

Anna

The post If You Don’t Want Chronic Pain, Focus on What You DO Want. appeared first on Medika Life.

But smiling has been shown to have a positive mode-enhancing ability. You can raise your level of happiness by pushing yourself to smile. Teachers can improve children’s learning ability because a smile creates a relationship change. Smiling teachers make school a pleasant experience rather than a dreadful chore.

According to some research, yes, smiling has an association between improvements in finance, career, and even the potential for marriage. For some couples, smiling or lacking it may signal an imminent divorce.

Smile, as the song says, though your heart is aching, and you may even improve your heart health because a positive attitude is associated with longevity and a decrease in mortality.

All, or most of us, are wearing masks these days because it has been recommended that this is the best way to control the spread of deadly viruses. How can you tell if someone is smiling? There is another way, and it’s something that has been utilized by artificial intelligence programs. I speak, of course, of the Duchenne smile, which is the amount of wrinkling around the eyes.

Wrinkling has a bad association, doesn’t it? But when wrinkling is associated with smiling, it indicates a genuine, optimistic emotional display. Sure, some people can fake wrinkling around the eyes to project a deceptive attitude about something or someone. Well, we can’t have it all.

Smiling does have something to do with the way I wrote an article and the couple I happened to meet in a hospital waiting area. We didn’t have to wear masks at the time, and their smiles were wonderful and genuine and very much appreciated. I needed a smile, and they, especially the woman, returned the favor.

How hard is it to smile? You pull those face muscles into an expansive grin, wrinkle up your eyes, and immediately you’re a different person. Yes, pulling those muscles in your face sends a signal to your brain that your mood is changing, and there’s a chemical reaction to lift your mood.

And smiling is contagious, so breaking out a smile helps others smile, too. If ever there was a free and readily available way to brighten the mood of a room or a group, it’s with a smile.

Of course, there are a variety of smiles, and some portend a degree of concern (think The Joker from Batman), but I’m talking about those smiles that signal openness and a willingness to enjoy something. These are the ones on which we should be concentrating, even in the darkest of times. Do I sound like a pollyanna? Sorry, but I refuse to dismiss this means of making myself or anyone who happens to be with me happier.

Even in restaurants or stores, smiles play an important role. “The “service with a smile” mantra has been universally proclaimed in the West for its enhanced effect on customer affect and service outcomes.” The smiling server or salesperson is usually more successful in making that sale or receiving a bigger tip.

Give it a try. See how many times you can turn something around today or tomorrow by smiling. It greases the wheels of success in careers, finance, and, as I indicated before, the possibility of marital bliss and courtship.

Go forth and smile.

The post Control, There Are Reasons to Smile appeared first on Medika Life.

Unfortunately, chronic stress causes our adrenal glands to make too much of the hormone cortisol. When exposed to excessive cortisol, we can experience negative consequences in our brain, immune system, and other organs. More specifically, you may have anxiety, depression, headaches, heart disease, and premature death.The Power of the Mind to Reduce InflammationOUR ANCESTORS EXPERIENCED very different stresses than do we today. Hunter-gatherers may have faced off against a lion…medium.com

Of course, in a perfect world, you would minimize your exposure to chronic stress agents. How can we reduce the harmful effects of chronic stress? Today we explore some history before briefly addressing the effects of mindfulness meditation on markers associated with aging.

History

First, a bit of history. The English word “meditation” stems from meditatum, Latin for “to ponder.” Getting more granular, we turn to the Online Etymology Dictionary:

c. 1200, meditacioun, “contemplation; devout preoccupation; private devotions, prayer,” from Old French meditacion “thought, reflection, study,” and directly from Latin meditationem (nominative meditatio) “a thinking over, meditation,” noun of action from past-participle stem of meditari “to meditate, think over, reflect, consider,” from a frequentative form of PIE root *med- “take appropriate measures.” Meaning “meditative discourse on a subject” is early 14c.; meaning “act of meditating, continuous calm thought upon some subject” is from late 14c. The Latin verb also had stronger senses: “plan, devise, practice, rehearse, study.”

We don’t know when people began to meditate, but the practice likely began thousands of years ago, before the birth of modern civilization.

The earliest written records about meditation are from around 1500 BCE. The mindfulness approach appears to have been an essential element of the earliest forms of Vedic (early Hindu) schools in India.

Meditation practices are a part of many religious traditions worldwide, but I associated it with Buddhism as a formal part of a spiritual path. The Buddha taught in Southeast Asia approximately 2600 years ago, opening the door to future practitioners to sit and breathe their way to peace.

Buddha’s teachings offer that meditative concentration is one of three pieces of training that result in enlightenment. The other two are the wisdom of seeing things as they indeed are and proper ethical conduct.

Modern practice

More recently, a central figure in the promulgation of mindfulness is Dr. Jon Kabat-Zinn. He founded the Center for Mindfulness at the University of Massachusetts Medical School (USA) in 1979. His Mindfulness-Based Stress Reduction (MBSR) program has “been instrumental in bringing the benefits of mindfulness practice — without any religious overtones — to the public attention and scientific communities worldwide.”

Most relevant to our discussion today is that Mindfulness-Based Stress Reduction — centered in mindfulness meditation — has evolved to encompass the management of several health disorders. These include anxiety, depression, skin diseases, pain, immune disorders, hypertension, and diabetes.

Does MBSR work? A systemic review of relevant randomized clinical trials answers in the affirmative. The reviewers concluded this:

“Although the research on MBSR is sparse, MBSR appears to improve the condition of patients suffering from chronic illnesses and helps them cope with a wide variety of clinical problems.”

Meditation and aging

But what about aging? Understanding the malleable determinants of cell aging can help us to understand human longevity better. Small pieces of genetic material on the tips of our DNA offer a starting place for understanding the aging process. These protective caps on the ends of our chromosomes are telomeres.One Key to Living LongerI GIVE YOU the most extensive population-based study examining the link between adherence to a Mediterranean diet and…medium.com

Telomere shortening and replicative senescence appear to be indicators of body aging. Researchers examined eleventh studies comparing meditating subjects with individuals in control conditions to determine the effects of mindfulness meditation on telomeres.

The individuals in the meditation groups had longer telomeres than those in control conditions. A more significant number of hours of meditation appeared associated with a more significant impact on telomere biology. This meta-analysis suggests mediation may slow telomere shortening.

My take

Meditation practice may have beneficial effects on telomere regulation, in addition to its known positive effects on anxiety and other health problems. Do you practice some form of mindfulness? I have done Vinyasa flow yoga and, more recently, very much enjoy the simple practice of box breathing. Here’s a short piece I wrote about the practice:Box BreathingLearn the steps of box breathing and discover how it can help relieve anxiety and stress. Watch a GIF that helps you…www.healthline.com

Thank you for joining me.

The post Does Mindfulness Slow Cell Aging? appeared first on Medika Life.

No need to hurry. No need to sparkle. No need to be anybody but oneself — Virginia Woolf

Stress and anxiety are intimately related, but distinctly different in two diverse ways, one is emotional, and the other is biological. Working together with one tripping the other, however, is a concerted attack against your physical health and your mental health. Of most concern is that it can kill brain cells and shrink the size of the brain. It’s power, therefore, is formidable.

Stresses can be external (from the environment, psychological, or social situations) or internal (illness, or from a medical procedure). Stress can initiate the “fight or flight” response, a complex reaction of neurologic and endocrinologic systems.

Stress and anxiety work in concert. First, the person may perceive a psychological threat, and then the biological stress reaction is put in action. As Hans Selye indicated, there is a General Adaptation Syndrome that follows a designated path. Selye’s syndrome is comprised of three stages; alarm, resistance, and exhaustion. Tragically, the final stage of exhaustion can be death.

Stress is, thus, defined as a state of threatened homeostasis, which is reestablished by a complex repertoire of physiologic and behavioral adaptive responses of the organism.

I had my first experience with contagious anxiety in third grade. I was seated quietly waiting for a test paper to be passed around. I wasn’t concerned because I knew I had studied when, suddenly, the first seated in front of me whirled around and, in a very frightened voice asked, “Are you afraid? Do you think you’ll be able to pass the test?”

The thought had never entered my mind, but suddenly my heart began to race wildly and I felt myself shiver at the thought of taking a test. No, I never had test-taking anxiety before. I always remained calm until that day. She shook me to the core.

Anxiety is an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure.

People with anxiety disorders usually have recurring intrusive thoughts or concerns. They may avoid certain situations out of worry. They may also have physical symptoms such as sweating, trembling, dizziness or a rapid heartbeat.

Much is written about managing stress without addressing the environmental, physical, and biological substrates in any detail. Stated more directly, The National Institute of Mental Health defines stress as merely “the brain’s response to any demand.”

Failure to Manage Stress

The dynamic pairing of stress and anxiety does require management. If prolonged stress is not managed, physical health may be the deadly target and psychological and physical illness results. Physical illnesses include hypertension, sleep disorders, and immune system dysfunction. But how does each work?

Studies have shown that there is a clear relationship between anxiety, stress, and early childhood experiences. Therefore, a predisposition to heightened levels of stress and anxiety can be assumed, and, theoretically, a primed network in the brain to respond is developed. The brain changes are especially true in the “fear center,” the amygdala, which increases in size with heightened stress and anxiety.

One of the most apparent biological markers of increased stress is easily demonstrated; salivary cortisol (the stress hormone). A bright note is that the brain change process appears to be lifelong and mitigates for remediation of stress and anxiety.

Brain development is a continuous process throughout life that goes through sensitive periods during which stressors and nurturing experiences can have lasting effects. Many adult diseases such as cardiovascular disease and depression have their origins in adverse early-life experiences, such as neglect and physical and sexual abuse, as was shown in the Centers for Disease Control Adverse Childhood Experiences Study.

Changing the Brain in the Face of Anxiety

Deleterious brain changes in adulthood appear to be amenable to repair according to research. But one question remains to be answered, and that is whether or not anxiety is contagious.

One researcher found that the brain retains the possibility of increasing and strengthening its network of neurons, the cells that comprise the brain and the body’s nervous system.

This work is contributing to a new understanding that the brain stays this plastic organ throughout your life, capable of change.

Therefore, the hope remains that childhood deficits in brain development tied to early emotional responses and anxiety may be overturned.

Anxiety Contagion, Real or Not?

What about anxiety having a component of contagion? Can you become more anxious if you’re in the company of anxious people or a person? It appears to be true. Behavioral or herd contagion was being studied during the 1950s.

In fact, according to one paper, “…herding may encompass a much wider range of our social behaviors than had been previously thought.”

While fear helps us survive, when mixed with uncertainty, it can lead to something quite bad for our mental health: anxiety. And when anxiety is spread by social contagion — defined as the spread of affect from one person to another — it can lead to something even more problematic: panic. Just like walking into a party and suddenly feeling like you’re in a “social mood” when you hadn’t been moments before, fear and anxiety are two emotions that spread easily from one person to another.

A contagion of this type has also been shown to be an unlearned response, as is demonstrated by babies that cry when they hear other babies crying. The fear response kicks in quickly at birth.

Emotional contagion does not arise only in dyadic or group face-to-face interactions. Several cultural artifacts are capable of transmitting emotions, such as movies, videotapes, cartoons, and songs.

Researchers have demonstrated that movies are very effective instruments for communicating emotions. Several studies have obtained evidence that Duchenne smiles (genuine smiles) appear in participants who are watching pleasant movies . The Duchenne smile is perceived as a more affective smile.

What Appears to Be Most Effective in Managing Stress/Anxiety?

Numerous exercises have been suggested as being useful in managing stress and anxiety, but the one which appears to work best is mindfulness.

The therapeutic efficacy of mindfulness has been demonstrated in outpatient pain patients and has realized its potential in multiple settings for varied difficulties. Today, the practice is available online through several hospitals and clinics.

As noted by The Lancet, mindfulness is a worthwhile program and, while useful for anxiety and stress, is not often used due to finance, time constraints, or other personal considerations.

The editors of the journal indicated its value not merely for current use, but as something that has lifelong value.

This process of paying attention to novelty and to the context of the current situation leads one to having a multiplicity of possible perspectives, reframing events in more than one way. Processing information within this framework has been shown to result in positive health-related outcomes, including increased longevity.

A study that evaluated the Mind-Op program online did find it helpful and that it addressed some of the concerns expressed in The Lancet editorial.

Online, brief, non-proprietary self-guided interventions hold great promise, given their scalability and their ability to address several of the barriers to access, most notably costs, experienced by those who need these treatments most.

Note: Although I have named an online mindfulness program concerning a specific study, this is not an endorsement, and readers should not see it that way.

Are anxiety and stress contagious? They certainly are. Can we learn to help ourselves by using techniques such as mindfulness? We sure can and we should. Health, both of the physical and mental type, is too valuable to waste.

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