Mindfulness and Meditation…Do They Really Work?

By Julia Balto | March 20, 2018

You’ve heard the news right?

That meditation is the wonder drug that we’ve all been looking for?!

Of course, you have. Unless you live under a rock

Kidding.

But seriously.

It’s become the equivalent to the doctor telling us to eat less processed foods and exercise more.

We’ve heard a million times that it’s good for us and it’s something healthy, happy people do.

But does it really matter if you don’t?

How on earth is sitting and breathing supposed to calm the raging anxiety monster in my head? I need a real solution.

Now that I’m thinking about it, sitting in silence with my thoughts sounds terrifying. That stuff is for monks.

I know, I was there once too.

But today I’m a convert and as a firm believer, I HAVE to let you know why I think you should at least give it a shot.

First and foremost, YES. Meditation and mindfulness really do work.

Science shows definite health benefits for people who use mindfulness and meditation (nevermind the fact that that wise cultures have been practicing them for thousands and thousands of years).

Before we dive in, let’s just make sure we’re on the same page when we say “mindfulness” and “meditation.”

“Meditation” is the ancient practice of connecting the body and mind to become more self-aware and present.

It’s a mental practice that helps us to get out of the endless thoughts racing through our minds and back into our bodies. So it makes sense that it’s often used to calm the mind, ease stress, and relax the body.

Mindfulness is defined as “paying attention in a particular way, on purpose, in the present moment, non-judgmentally.”

Imagine being able to focus in on a situation, thought, or experience and just be fully there - no getting caught up in unwanted emotions and thoughts.

As corny as it sounds, meditation is the training and practices before the big game (Life).

Mindfulness is a muscle that takes time to train, but the more we practice the easier it is to use in day to day situations.

Mindfulness meditation is well studied in terms of its health benefits. I’m going to talk about a few of them below, and refer to it as “mindfulness” for the rest of the post.

The link between mindfulness and health = stress reduction

Have you heard the staggering statistics on how many doctors' visits are due to stress?

Seventy-five to ninety percent!

It makes a ton of sense that anything that can reduce stress can reduce health issues too.

Mindfulness reduces inflammation, reduces levels of the stress hormone cortisol, and improves sleep. All of these can have massive effects on your physical and mental health.

I'll briefly go over the research in three main areas: mood, weight, and gut health. But know that this post is by no means exhaustive, the research on the health benefits of mindfulness is branching into many other exciting new areas too.

Mindfulness for mood

The most immediate health benefit of mindfulness is improved mood.

In one study, people who took an 8-week mindfulness program had greater improvement in symptoms according to the “Hamilton Anxiety Scale.” They were compared with people who took a stress management program that did not include mindfulness.

Mindfulness training was key to lowering symptoms.

Other studies show that mindfulness has similar effects as antidepressant medications for some people with mild to moderate symptoms of depression.

While mindfulness isn’t a full-fledged cure, it can certainly help to improve moods.

Why does it work so well?

We’re not sure of the exact physiological mechanisms yet, but we do understand it from a thought perspective.

A large part of depression and anxiety can be attributed to ruminating thoughts.

Getting stuck in thoughts of past hurt, shame, worthlessness, pain etc., is a major part of depression. Similarly, racing thoughts of future fears and catastrophes leading to a hyperstimulated stress response is seen in anxiety.

Mindfulness gives us a way to identify the thoughts as just thoughts, separate them from reality, and come back to the peace of the present moment.

Pretty neat, right?

Mindfulness for weight

Studies show that people who use mind-body practices, including mindfulness, have lower BMIs (Body Mass Indexes) and smaller waistlines.

Miracle drug or what?

One way that mindfulness is associated with lower weight is due to stress-reduction. Mindfulness is a powerful stress and emotional overeating reducer.

It can also help reduce cravings and is a powerful tool in eliminating binge eating for the same reason it’s so effective with mood.

Mindfulness allows us to identify the thoughts and cravings we’re having as just thoughts, which gives us power to choose how (or if) we want to act on them.

Instead of feeling helpless and on autopilot, mindfulness gives us back our power to choose thoughts and actions that better serve us.

Another way it can be helpful for weight management is through "mindful eating."

Mindful eating is a "non-judgmental awareness of physical and emotional sensations associated with eating." It's the practice of being more aware of food and the eating process.

It's listening more deeply to how hungry and full you actually are. It's not allowing yourself to be distracted with other things while you're eating, like what's on TV or your smartphone.

People with higher mindfulness scores report smaller serving sizes of energy-dense foods. So it seems that more mindful eating = less junk.

Mindfulness around what we’re putting into our bodies and how is a powerful way to manage weight WITHOUT the dreaded deprivation diets and scale obsession.

Mindfulness for gut health

Recent studies have shown a link between stress, stress hormones, and changes in gut microbes (your friendly bacteria and other critters that help your digestion).

In theory, mindfulness-based stress reduction could be a way to help prevent negative changes in the gut's microbes which are essential for everything from digestion and immune function to mood.

Irritable bowel syndrome (IBS) seems to be linked with both stress and problems with gut microbes. In one study, people with IBS who received mindfulness training showed greater reductions in IBS symptoms than the group who received standard medical care. Interestingly, people with IBS are often also co-diagnosed with depression and anxiety.

The research here is just starting to show us the important link between stress, gut health, and how mindfulness can help. (Click HERE for more information on the link between gut health and mood).

Science is confirming some amazing health benefits of the ancient practice of mindfulness meditation. For moods, weight, gut health, and more.

Do you regularly include it in your life? If so, have you seen benefits? If not, would you consider trying it?

Let me know in the comments below!

Recipe: Relaxing Herbal Teas

There are many relaxing herbal teas that would be great after meditation to carry on the effects even longer.

Try any of these by steeping in boiling water:

Green tea (has a bit of caffeine, or you can choose decaffeinated green tea)
Valerian Tea (helpful for calming anxiety and stress as well as a sleep aid)
Kava Tea (also helpful for reducing pain, stress, and insomnia)
Peppermint tea (or steep fresh peppermint leaves)
Organifi Super Powder (freaking LOVE this stuff as a mindful and delicious end to my night)