You may think that meditation is only good for lowering stress levels—or maybe you’ve even written it off altogether as a useless practice. However, health experts say this is the furthest thing from the truth. In fact, meditation isn’t only fantastic for your mental health; it can also decrease your risk of disease as you age thanks to numerous other benefits.
To discover exactly how meditating regularly could keep both your mind and your body in great shape as you age and learn about a few of the best types of meditation to try, we spoke to Dr. Paul Daidone, MD, FASAM, Medical Director of True Self Recovery. He broke down several of the incredible health benefits of meditation, from stress reduction to boosted immunity. Find it all below.
Benefits of meditation
"Meditation has been practiced for thousands of years and has numerous benefits for both mental and physical health," Dr. Daidone says. Here are a few of the ways it could even prevent age-related diseases:
- 1. Stress Reduction: "Chronic stress accelerates aging and increases the risk of age-related diseases such as heart disease, Alzheimer's disease, and certain types of cancer," Dr. Daidone warns. "Meditation helps reduce stress and anxiety by lowering the levels of the stress hormone cortisol." Amazing!
- 2. Improved Immune Function: Keeping your immune system in great shape is an important part of staying as healthy as possible and protecting your body from disease. According to Dr. Daidone, "Regular meditation can boost the immune system, which often weakens with age, making you more susceptible to infections and diseases."
- 3. Enhanced Cognitive Function: Meditating regularly can do wonders for your brain health and could even help to reduce your risk of cognitive diseases. "Meditation can improve attention, memory, and processing speed, which often decline with age. It may also reduce the risk of cognitive disorders like dementia," Dr. Daidone states.
- 4. Better Sleep: Sleep is another crucial component of your overall health; it impacts practically every aspect of your wellbeing, including your cardiovascular health, your brain health, and more. "Insomnia and other sleep issues become more common as we age," Dr. Daidone notes. "Meditation can improve sleep quality, which is crucial for overall health." This makes it a fantastic habit to add to your nighttime routine.
- 5. Lower Blood Pressure: High blood pressure, or hypertension, can increase your risk of heart disease by damaging your arteries. Luckily, there are things you can do to manage it. Dr. Daidone says meditation is one option. "High blood pressure is a common issue among older adults that can lead to cardiovascular diseases," he says. "Meditation can help lower blood pressure by promoting relaxation."
Easy meditations to do from bed
Meditation doesn't have to be difficult. In fact, it should be quite simple! Here are a few recommendations from Dr. Daidone to find some relaxation and promote better health.
- 1. Body Scan Meditation: A body scan meditation is a perfect way to relax and unwind before you fall asleep. "Lie down comfortably on your bed. Close your eyes and take a few deep breaths. Then, mentally scan your body from head to toe, noting any sensations, tension, or discomfort," Dr. Daidone instructs. "Try to relax these areas and release any tension."
- 2. Mindful Breathing: Here's a simple technique you can do anywhere—including from bed! Dr. Daidone tells us how it's done: "Close your eyes and focus entirely on your breathing. Pay attention to the sensation of air entering and leaving your nostrils. If your mind wanders, gently bring your focus back to your breath."
- 3. Loving-Kindness Meditation: Practicing loving-kindness meditation is a great way to ease negative emotions and cultivate kindness both toward yourself and others. Dr. Daidone shares an easy way to do this right from your bed in the morning: "Close your eyes and silently repeat a series of phrases wishing yourself and others happiness and peace. For example, 'May I be happy. May I be healthy. May I be safe. May I live with ease.'"
The bottom line
It's important to remember that relying on meditation alone—or relying on any single habit, for that matter—isn't the best way to keep your body healthy and protected from disease. However, when combined with other healthy habits, such as a balanced diet and regular exercise, meditation serves as one more fantastic way to take care of both your body and mind—and maybe even add years to your life.
