Research shows that meditation has a positive effect on your mental health, helping to improve mood and lower stress levels. But a new study has found that the practice may also have quantifiable physical health benefits, too. In fact, when compared with the de-stressing health benefits of a relaxing vacation, meditation's effects may be even stronger and longer-lasting.
For the study, researchers from the University of California, San Francisco, and Harvard Medical School recruited 94 healthy women, aged 30-60 years. Thirty of these women were experienced meditators who had enrolled in a six-day meditation retreat at a resort in California. The remaining 64 women were not regular meditators and half of these women were randomly selected to simply enjoy the vacation, while the other half followed a meditation training program run by the Chopra Center for Well Being. The meditation training involved classes in mantra meditation, yoga and self-reflection, all designed by best-selling author and spiritual guru Dr. Deepak Chopra, although he was not part of the study.
For all three groups, researchers collected blood samples and self-reported wellness surveys immediately before and after the retreat as well as one month and 10 months later. They examined more than 20,000 genes from each participant to understand what biological changes were occurring in the body.
Researchers found that all three groups showed some differences in their molecular makeup after a week at the resort. The most significant changes in their "post-vacation biology" were in molecular pathways related to stress response and immune system function.
Evaluations of the participants' self-reported wellness surveys found that the women who learned meditation techniques at the retreat reported fewer symptoms of depression and less stress than their non-meditating peers. They also maintained these benefits for a longer period than the women who did not meditate. Studies have shown that these mental health benefits have direct physical health benefits, too, resulting in lowered blood pressure and heart rate, improved digestion, more physical energy, and a more robust immune system.
"Based on our results, the benefit we experience from meditation isn't strictly psychological; there is a clear and quantifiable change in how our bodies function," said study co-author Rudolph Tanzi, PhD, a neurology professor at Harvard University and director of the Genetics and Aging Research Unit at Massachusetts General Hospital, in a statement.
One thing that wasn't clear was whether the women who learned to meditate continued to do so after the retreat or if the mental and physical benefits they reported were the direct result of their one week of practice. But either way, the benefits of meditation were evident long after the initial sessions.
In other words, daily meditation may be even better for your physical and mental health than a stress-free vacation — and much cheaper.