EPIGENETICS IN MEDITATION POEM

EPIGENETICS IN MEDITATION POEM

In the last decade, epigenetics has taken important knowledge to explain the relationships between stress exposure, health and behavior. Acquired or inherited epigenetic changes modulate gene expression states without modifying the DNA sequence itself. They can be long-lasting, yet, they are potentially reversible.

Several studies have explored whether meditation-based interventions can influence gene expression profiles towards healthier directions, identifying candidate genes and biological pathways that seem to be sensitive to contemplative practices. However, to date, the clinical implications of these molecular outcomes and their potential long-lasting epigenetic bases remain mostly unknown.

Epigenetic research is actually finding that the years-old act of meditation, particularly mindfulness meditation, has numerous health and stress-reducing benefits.In recent years, a topic of growing importance is understanding what genetic mechanisms underlie psychological and physical health. This is critical in helping us understand whether mind-body interventions (MBIs) such as mindfulness can reverse the molecular effects of chronic stress, and whether MBIs can contribute to disease prevention.  Mindfulness meditation is based off of Buddhist practices that emphasize aligning one’s focus with the present in a nonjudgmental way to increase awareness, calming the mind and body.

 Scientists have recently taken a step further in studying the biological mechanisms of MBIs by analyzing gene expression—a humble process that happens inside each and every one of our cells, by which DNA sequences are transcribed and translated into proteins

A meta-analysis in Frontiers of Immunology looked at changes in gene expression induced by meditation and related practices. The authors, from Coventry University’s Brain, Belief and Behaviour Lab and Donders Institute for Brain, Cognition and Behaviour, examined 18 different gene-expression studies. These included MBI techniques spanning mindfulness, meditation-like practice, yoga, Tai Chi, Qigong, relaxation response, and breath regulation. Some of these practices were physical and others sedentary. The verdict was clear that meditation practice is indeed capable of reversing the effects of chronic stress, down to the level of genes.

In the large meta-analysis mentioned above, where they looked at 18 different DNA studies to find the key link between meditation practices and changes in gene expression, they found exactly this: a consistent and persisting result whereby 81% of the studies found that MBIs can reduce the levels of NFKB, therefore reversing the effects of gene expression of inflammation caused by chronic stress. MBIs in these studies included mindfulness, yoga, Tai Chi, Qigong, relaxation response and breath regulation. Some of these practices were physical and others sedentary. The studies also used different experimental designs, targeted different age-groups as well as different populations (including patients with irritable bowel syndrome, late-life insomnia, breast cancer or fatigue, and caregivers of Alzheimer’s or dementia patients).

            If improving your health by simply relaxing sounds too good to be true, below are 3 ways meditation may epigenetically alleviate stress and improve your health:

1. Lower harmful inflammation

Chronic inflammation is connected to a host of issues – depression, Alzheimer’s disease, cancer, and obesity, just to name a few. Based on research from a group of international scientists, meditation may be able to stave off this detrimental inflammation. While investigating blood mononuclear cells, researchers found that a day of intensive practice of mindfulness meditation by experienced meditators was linked to reduced expression of histone deacetylase genes which are thought to modulate inflammatory pathways, and decreased expression of two pro-inflammatory genes. These meditators also experienced changes in global histone modification,

2. Maintain telomere length

            By simply meditating, you may be able to maintain telomere length and actually increase telomerase activity. In a study published in Cancer, researchers found distressed breast cancer survivors who engaged in mindfulness meditation could maintain their telomere length, but those that didn’t undergo meditation actually saw their telomeres decrease in length. Telomeres, the protective end caps on chromosomes, and the enzyme telomerase, which helps to rebuild and lengthen telomeres, are important to health and have been previously implicated in epigenetics. Their length has been shown to influence whether target genes are switched on or off  and telomerase activity is thought to be linked to psychological stress and physical health.Telomere dysfunction or shortening has been connected to the development of tumors and linked to bladder, bone, lung, and kidney cancer.

3. Reduce cancer risk

Recent research suggests that meditation and other similar lifestyle changes may also be able to reduce the risk of cancer. A small study done by Dr. Dean Ornish and scientists at University of California, San Francisco found that men with low-risk prostate cancer who underwent an hour long breathing and meditation exercise every day along with other activities like yoga or walking had decreased expression in genes associated with cancer

Although this was only a preliminary study, research indicates that hypermethylation of CpG islands often results in the epigenetic silencing or inactivation of genes related to the development of cancer and various covalent modifications to histone proteins, such as phosphorylation, acetylation, or methylation, are implicated in crucial physiological and pathological processes, including tumorigenesis.

         It seems unusual that something as simple and easy as meditating could improve your health, but these studies demonstrate an epigenetic link between meditation and its potential disease-reducing benefits. Next time you’re feeling stressed, take some time to breathe and you may be surprised at just how effective meditation could be.