Meditation and heart health
As the leading cause of death in the United States, heart disease is something we must all take measures to avoid. Healthy eating and exercising are well-known methods for reducing the risk of heart disease, but research has proven that TM practice is another valuable intervention.
How does TM improve heart health?
During the Transcendental Meditation technique, the mind effortlessly settles and achieves a state of deep rest. This in turn allows the body to relax and dissolve accumulated stress.
Research shows that regular TM practice improves many symptoms associated with high risk of heart disease, including:
- High stress levels
- Elevated body mass index (BMI)
- High blood pressure
- Increased left ventricular mass
- Angina
- High cholesterol
TM lowers blood pressure
There is a strong correlation between high blood pressure, or hypertension, and heart disease. High blood pressure damages arteries and puts additional strain on the heart. It’s of particular concern because the symptoms of high blood pressure often go unnoticed for years.
That’s why it’s crucial to weave healthy, sustainable habits into your everyday life. These include eating unprocessed food, getting regular exercise, limiting tobacco and alcohol intake, and also daily meditation to relax the mind and body.
A 2007 meta-analysis of 107 studies showed that regular TM practice reduces blood pressure more effectively than bio-feedback, stress management, muscle relaxation, and combined treatment.
TM decreases left ventricular mass
Health professionals often use an index known as “left ventricular mass” to understand someone’s risk for heart disease and the impact of their blood pressure measurements on the heart. A larger left ventricular mass is a warning sign for heart attacks, strokes, and death.
Another research article demonstrated the numerous benefits of the TM technique for young people’s health.
There were measurable improvements to their:
- Stress levels
- Blood pressure
- Vascular function
- Respiration rate
- Serum cholesterol levels
- Tobacco and alcohol use
TM reduces cardiovascular risk factors
Other studies have found that the TM technique mitigates a wide range of cardiovascular risk factors among adolescents and young adults at risk for hypertension. Cardiovascular risk factors are behaviors and symptoms that are commonly associated with heart disease.
It is often seen that research participants are able to markedly reduce their use of standard medical treatments for hypertension and heart disease.
This 2012 study shows a significant reduction of risk for heart attacks, stroke, and death between a control group, and a group who are regularly practicing TM.
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