anxiety Archives - Health, Faith, Fitness, Backed by Evidence.

Beat Back Stress and Anxiety: Research at a Glance

selective focus photography of green succulent plant — Image credit: Zoltan Tasi

How can we beat back stress and anxiety when they can feel so overwhelming? Stress and anxiety have been the topic of thousands of research articles, books, workbooks, videos, and blog posts.

Read this book, remember this acronym, do this ritual, drink this tea, take this supplement. It can be hard to wade through all the information. Knowing which steps to take–to know which new habits are worth the time and energy investment, can be a challenge.

The research available to us poses several useful interventions. These interventions consistently surface across a variety of books, articles, research trials, and from experts and coaches.

This post provides a list of some of the most useful interventions backed by research, at a glance! Choose one, choose five, choose them all, whatever works for you.

Like many health challenges we face, there are no single silver bullet solutions. Combine healthy habits for increased effectiveness.

As always, consult with your healthcare provider if you are experiencing any symptom that is interfering with your ability to function, your quality of life, or that presents as a danger to yourself or others. This post is for informational purposes. It is NOT a substitute for professional help. The CDC provides a list of resources that can be helpful for those with severe depression, anxiety, and other mental health issues.

Stress and anxiety research-backed interventions at a glance!

Sleep management: most people need 7 to 9 hours of sleep per night. Ideally, at least 2 of those hours occur before midnight. Poor sleep is associated with depression and mood disorders. If you want research-backed tips on improving sleep, see my post on my experience overcoming a serious and prolonged personal bout of insomnia!
Mindfulness meditation practice (guided or silent, the target of 10-20 min per day) may improve sleep, reduce anxiety, and improve immune response. A great free site with 3 min options all the way up to 45 min options is here.
Positive social interactions scattered throughout each day can induce oxytocin release, which in turn lowers stress hormones and counters our stress response.
An exercise routine 5-7 days per week, including both cardio and resistance training, can significantly improve mood. Exercise in natural outdoor settings during daylight, such as walking outdoors, can be particularly helpful for mood.

Food & mood: eat well to feel well!

pasta food — Research notes plant-based diets reduce systemic inflammation. This in turn may improve mood and reduce anxiety and depression symptoms. Eat well, feel well! Image credit: Victoria Alexandrova

Eating a Mediterranean-style diet: these diets lower inflammation levels in the body and brain, and some research shows these diets can improve mood. Mediterranean diets are rich in:
- Minimally processed foods including legumes, beans, vegetables, whole grains, some fruit, limited olive oil, and lean protein sources.
- Provide omega 3 fatty acids through consumption of fish, nuts and seeds. Algae oil supplements provide a plant-based alternative source for the omega 3 fatty acids found in fish–EPA/ DHA. Look for supplements that are GMP certified or NSF certified.
- Emphasize plants over animal-based foods. Minimize cheese and dairy (consider the use of soy milk as an accepted dairy alternative). Limit eggs to 2-3 eggs total per week, if at all. Limit fish to 3 oz three times a week or skip altogehter. Reduce meat to small portions (such as 2 oz) a few times a week, or eliminate altogether.
- Learn some no-meat meal entrees. Examples include a variety of bean-based chilis, meat-free soft whole-grain taco wraps with brown rice, beans, veggies, salsa, whole grain pasta w/ veggies, and countless other options. Shift towards consuming these meal options more frequently than meat-based entrees.
- Vegetarian and vegan diets require supplementation with vitamin B12 and often, 1,000 – 2000 IU vitamin D (or as prescribed by provider) daily. Vitamin B12 is a must!
- Vegans and vegetarians may consider adding an algae oil supplement to obtain DHA/ EPA omega 3 fatty acids.
- Vegetarians, vegans, those on a calorie restricted diet: may consider a low dose multivitamin (with most nutrients provided at around 100% or less of the required daily value).

It’s not the meat, dairy, and fish…

Health improvements found with the Mediterranean diet more strongly correlate to the amount of plant-foods consumed according to research. In other words, the benefits appear to be due to the plant-based foods and in spite of the fish, dairy, or meat.
- For more information on benefits of a vegan diet, as well as myths and misconceptions about vegan diets, see my post Plant-based Diets Myths and Answers.

Expand beyond yourself: explore how YOU can make a positive difference in the lives of others!

man holding card with seeking human kindness text — Helping others, expecting nothing in return–according to research helps you as well. Having a sense of purpose, lifting up others, these things have been shown to reduce stress, anxiety, and improve life satisfaction. Image credit: Matt Collamer

Purpose-driven activities and goals are linked to improved mood, lower anxiety, and an improved sense of life satisfaction. Options include volunteering, giving to a cause you believe in, working towards a positive goal to motivate yourself and inspire others around you, among others.
Altruism– giving to those who can not repay you/ helping others without expecting something in return has been linked to lower rates of mortality, improved happiness, and lower anxiety.

Garbage in, garbage out, so–change it!

Positive messaging to counter the current widespread negative influences–positive affirmations are useful according to research in improving adherence to goals and healthy behaviors. See the list of uplifting/motivational books, podcasts, or documentaries below.
Daily personal positive affirmations: written and/ or said aloud (such as when driving) in the present tense. “I am strong” “I am healthy and lean and fit” “I learn quickly and easily” “I learn from mistakes and become better” “I make wise decisions in my life,” etc. The more you say or write these things, the more real they become for you. How you think about yourself, and think about your potential, influences choices you make. Choices you make influence outcomes you experience.
Avoidance of harmful substances such as alcohol in excess (avoid amounts greater than 1 drink per day for women and greater than 2 per day for men). Avoiding tobacco and other harmful substances are useful strategies in lowering mood suppressing inflammation.
Ditch the porn? A discussion of trading out harmful media for helpful media would be incomplete without mentioning porn. New sex partners are powerful stimulants of the pleasure hormone dopamine. Over-stimulation of these receptors thanks to porn consumption appears to down regulate the pleasure centers in our brains. I cover the fascinating research in my post How Porn is Wrecking Your Sex Life! (and more): Current Research.

Stress and anxiety? See the light!

Natural daylight exposure when possible up to 1 hour per day ideally, and ideally in the morning (helpful for our mood, as well as for our internal clocks and sleep cycle rhythms according to research). More is better. However, an hour is a reasonable goal as it can be combined with a morning walk outdoors.
Spiritual/faith practice: those who actively practice a religious faith report a higher sense of wellbeing and generally higher health per research.
Gratitude practice: write in a journal or give thanks for 3 things or more daily (look hard–chances are, we have some things each day to be grateful for, even on bad days—do you have food, drink, shelter, clothes, etc? Focus on even small things!). Early research has linked gratitude journaling to improved heart rate variability and lower inflammatory markers in the blood. Not surprisingly, this habit also created a greater general sense of gratitude.

All work and no play…

group of people walking on the stairs — Work can be an excellent place to form social connects, develop skills, and find purpose. It’s also a major source of stress and anxiety. Like so many things in life, a balance is essential. Image credit: José Martín Ramírez Carrasco

Work/ life balance: total hours spent working per week should be kept to less than 55 hours weekly as a rule. According to a study released by the World Health Organization, work hours exceeding this amount were associated with increased risk of heart disease and premature death.

Mind your health: talk to your healthcare provider!

Medical management may be necessary for anxiety disorders, depression, and various other mood disorders. Our brains are organs too! Sometimes we need help with our hearts, blood pressure, various medical conditions…our brain is no different in that respect. Coordinate with your health care provider when mood disruptions interfere with work, quality of life, and/ or daily function.

“Are you a ‘glass half empty’ or ‘glass half full’ type of person…”

Cultivating an optimistic mindset: Researchers note that we can learn an optimistic mindset. Optimism has been linked to improved physical health and improved stress coping skills. Those who have an optimistic mindset are more likely to adopt health-promoting behaviors according to research. Suggested tactics for cultivating optimism have already been noted above. These include:
- Reduction of negative media consumption, replace with more positive media sources (motivational podcasts, shows, documentaries, books, etc).
- Positive affirmations
- Gratitude journaling
- Performing acts of kindness
- Acknowledge the positive and the negatives in life. Accept what you can control / influence, and also accept what you can not control or influence.

Stress and anxiety: acceptance over resistance

Accept stress as a natural by-product of a life full of meaning. We feel “stress” because we care about things. We care about our job security, our family, our health, and our performance at work. Goals, and a variety of other things may also generate emotions. Because we care, we seek to protect these things against threats. This creates a natural tension within. Rather than seeing stress as an “enemy,” recognize that:
- Short-term stress boosts immunity, task performance, and mental clarity. The hormones released can boost motivation to take action, and a desire to connect with others whom we trust.
- Breaking stress up into waves by using the above techniques can prevent acute stress from becoming chronic stress.
- Positive interactions with others counter these stress hormones. Stress can lead us to seek out emotional support. Turns out, this is by design. Positive social interactions can lower stress hormones back to baseline thanks to counter actions of oxytocin. We were designed to solve problems in teams/ tribes/ families!

Emotions can help us! Learn, then move forward.

person sitting on top of gray rock overlooking mountain during daytime — Acceptance of negative thoughts and emotions is a cornerstone of meditation practice. Such thoughts can serve as signals that change, learning, or a new course of action is necessary. Learn the lesson, then move forward. Image credit: Denys Nevozhai

Accept negative emotions and thoughts. Negative emotions and thoughts are a part of life because they can serve a purpose. Habitual acceptance of our thoughts and emotions has been linked to lower overall negativity. Additionally, this habit leads to an improved sense of wellbeing, less depressive symptoms, and over better psychological health.
- Hurt, shame, regret, fear, sadness, anger–these can all serve as signals for us. They can prompt us to evaluate a circumstance, situation, a prior course of action. Or, they may lead us to evaluate potential barriers to a desired course of action.
- As we accept these emotions, we can next evaluate our options. We can collaborate with our social support systems (social supports that aide in problem solving as opposed to rumination and victim mentalities). We can next determine what positive steps we wish to take moving forward.
- Once the emotion has stimulated meaningful learning and, if necessary, actions, let it go. It has served its purpose.
- Acceptance of thoughts, feelings, and emotions as they come and go is a cornerstone of mindful meditation practices.

Drink away your stress and anxiety? Lemon balm, tulsi tea and other mint herbs

In my post Wired for Success! Brain and Nerve Nootropics, I cover fascinating human research concerning tulsi tea (Holy Basil) and lemon balm, as well as other members of the mint family.

Numerous herbs found in the mint family in addition to tulsi and lemon balm (such as sage, spearmint, peppermint, and rosemary) all appear to have anti-inflammatory and nerve protecting properties. Human trials (which I cite in the linked post above) repeatedly find nerve-enhancing effects such as decreased anxiety, improved sleep, improved memory and cognition, among other effects.

Will tea alone turn you into a tranquil monk? Probably not, but it is a tasty way to compliment practices described in this post. While these herbs are generally safe, do not exceed recommended amounts, and talk with your healthcare provider if you are on medications, have health conditions, or are pregnant.

Stress and anxiety research summary

person writing bucket list on book — We do not have to see ourselves as victims of stress and anxiety. Instead, we can tame these with habits and practices. AND…we can learn to use stress and anxiety for the purpose they are intended…to propel new learnings and positive actions. Image credit: Glenn Carstens-Peters

There are many, MANY habits you can cultivate to help you cope with the stressors you face in life. When you think about how many people feel stressed and burnt out…how many of them truly exercise most days of the week?

How many of them eat plant-based? Gratitude journaling, intentionally cultivating optimism, getting 7-9 hours of sleep…are your stressed-out friends and family members doing these things? What about you?

How about selecting motivational books, podcasts, and documentaries instead of the media trash that is so readily available…

If our current habits are not leading us to feel our best, why not try replacing them with healthier alternatives? Negative emotions, negative feelings, and stress are all a part of life. They can serve as fuel to teach us lessons, to prompt self-exploration and self-development, and can motivate positive action.

The power to tame stress and anxiety, and use it to our advantage lies within us and the choices/ habits we make every day. Try some of these out, and live well!!!

Helpful resources

My favorite podcasts for boosting my mood, motivation, and confidence are here:

Motivation Daily by Motiversity: this is a powerful, motivating podcast with nearly daily updates. Featured speakers overcame poverty, abusive relationships, learning disabilities, and other adversities to become doctors, NBA players, successful entrepreneurs, etc. They share their mindsets and habits that got them there.

Achieve Your Goals with Hal Elrod : Think you have a stressful life? Hal Elrod was revived back to life at the scene of a horrible car crash during his college years. Doctors told him he would never walk again. Against the odds, he achieved full recovery. Years later, Hal overcame business and financial ruin. Then, while filming a documentary about beating his prior challenges, he was diagnosed with cancer. Using powerful mindset techniques and daily habits, he has adapted to a life of constant challenge, beating the odds repeatedly. He shares these practices with constant podcast updates as well as in his numerous books.

Books for taming anxiety and stress

The Upside of Stress by Kelly McGonigal Ph.D.: this book challenges the notion that stress is a leftover response mechanism only useful in our saber-tooth tiger-fighting past. Citing many research studies to back her points, Dr. McGonigal makes a profound argument for the usefulness of our stress response in our modern daily challenges. She also provides strategies to help us re-appraise our situations and tame our stress and anxiety.

Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World by Dr. Danny Penman: a great book for people who are new to meditation and do not really know where or how to begin. Dr. Penman outlines the research which provides motivation to cultivate the habit. He then provides a gradual, eight-week plan to build your confidence and promote forming the habit of mindful meditation.

The Bible: Yes, the Bible. That’s fine if its not your thing. But for me and millions of people through the years, passages found in Psalms, Proverbs, Ecclesiastes, Phillipians, and many more have provided comfort during dark times and guidance at any time. I would be omitting a major source of personal comfort if I did not list this.

Free guided-meditations

Freemindfulness.org/ free resources tab: This is my go-to site for free guided meditations. Meditations vary in style and length, from 3 minutes to 45 minutes and everywhere in-between. This site is an excellent resource for unwinding, especially when taking a hot bath in the evening before bed!!!

Stress & Anxiety can be…Good for You? Current Research

Does Our Diet Really Impact Our Mood? Current Research

Overcome Stress with Science & Scriptures!

How Meditation Can Benefit Your Life! Methods I Have Tried

Rise Above Stress with These Research Backed Principles!

Faith: Prayer & Your Health, Part 2

Faith, Health, and Evidence

silhouette of kneeling man — Image credit: Aaron Burden

My son, pay attention to what I say; turn your ear to my words. Do not let them out of your sight, keep them within your heart; for they are life to those who find them and health to one’s whole body.”
Proverbs 4: 20-22

Is it possible that the act of prayer has impacts on your mental and physical health? Is our physical body naturally wired to have a spiritual side? Does following the teachings of the scriptures not only benefit us spiritually, but have health implications as well? What are the health benefits of prayer–if any? What does the research say?

In part 1, I explored the concept of prayer from a scriptural perspective. Scriptural concepts explaining why some prayers are answered and others are not were explored. In this post, research-backed evidence is examined concerning the health benefits of prayer.

Prayer frequency and self-ratings of health

The research linking prayer and health is interesting, though confounding factors have to be considered. For example, it is believed that prayer is more frequent and common for people when their health is failing (Mesenhelder & Chandler, 2001). This makes sense. If you are diagnosed with a serious health condition, fear and uncertainty can definitely drive you to pray. As such, prayer frequency might be expected to be correlated with worse health outcomes as opposed to better health outcomes.

However, researchers Meisenhelder and Chandler (2001) surprisingly found the opposite to be true. In a group of 1,412 Presbyterian pastors aged 26-80, those that prayed the most frequently (2 or more times per day) rated their health significantly higher (even when controlled for demographic variables such as age and gender) than those that prayed less frequently in three separate rating scales:

General health
Vitality
Mental health

A homogeneous (meaning persons with similar characteristics) sample group was purposefully chosen so as to reduce confounding factors. In other words, the self-perceived superior health ratings can not be attributed to differences in religious beliefs or practices. Instead, with many factors in common, the difference in prayer frequency appears to be the differing factor.

gray praying hand statue — In otherwise similar groups, increased prayer frequency was linked to superior self-ratings of health and vitality (Image credit: Deb Dowd)

Prayer and health outcomes: Interesting research findings

In a study of 177 participants undergoing open heart surgery, both the use of prayer by the patient, or the patient having a secular reverence for art and nature were significantly linked to lower rates of post-operative complications. The use of prayer was linked to a 53% reduction in post-op complications, while those who practiced secular reverence had a 30% reduction in post-op complications. Researchers concluded that the spiritual emotion of a positive awe or wonder (as opposed to a fearful awe or wonder) promotes greater physical recovery (Ai, A. L., Wink, Tice, Bolling, Shearer, 2009)
A shocking double-blinded study of 393 participants admitted to a coronary unit who were followed for a period of 10 months evaluated an intervention group of 192 patients that were prayed for by a Christian prayer-group meeting outside the hospital (intercessory prayer–or prayer for the health of others) (Byrd, 1988 as cited in McCullough, 1995). The remaining patients did not receive the prayer intervention. Neither the patients, study author, nor the medical staff knew which patients were in the intervention or control group. Twenty-six health measures were utilized, and no significant differences were noted PRIOR to the intervention of prayer between the two groups. Following the prayer intervention and the 10 months that followed, the group of patients for whom the Christians prayed for experienced significantly lower rates of congestive heart failure, heart attacks, pneumonia, need for medications such as diuretics and antibiotics, and need for ventilation support! However…
It must be noted that a systematic review of 10 studies conducted by the respected Cochrane review team regarding intercessory prayer (where people pray on behalf of others who are sick) showed no significant benefits from intercessory prayer in terms of rates of death, medical status, re-hospitalization, or negative outcomes (Roberts, Ahmed, Hall, & Davison, 2009)
In a review of 11 studies examining the practice of private prayer and health, 9 of 11 studies found a significant reduction in rates of depression for those that routinely practiced private prayer (Anderson & Nunnelley, 2016). In 10 studies reviewed by the same researchers, prayer significantly improved anxiety symptoms. Interestingly, prayer frequency did not appear to impact physical health in terms of blood pressure or health ratings in the studies reviewed by the researchers
A study of 2,601 participants found that neither attendance at worship services alone, nor private prayer alone protected mental health as life stressors increased. However, when the two were combined (frequent private prayer AND regular worship service attendance), mental health was significantly buffered and protected against increased stressful life events. Even if the participants were negatively impacted by stressful life events, mental health declined at significantly lower rates for participants that frequently prayed privately AND frequently attended worship services versus those who did not both pray frequently AND attend worship services frequently (Rainville, 2018)

yellow leaf tree between calm body of water at daytime — A sense of awe for nature and God combined with prayer or reflection may produce an emotional state where physical healing is enhanced (Image credit: Faye Cornish)

And let us consider one another in order to stir up love and good works, not forsaking the assembling of ourselves together, as is the manner of some, but exhorting one another, and so much the more as you see the Day approaching.”
Hebrews 10: 24-25, NKJV

How you pray/ what you pray for impacts your mental health

An interesting concept found in the research links how you pray/ what you pray for to mental health outcomes. Specifically, researchers have found that the following regarding prayer types and mental health outcomes:

Helpful prayer types per research:

Meditative prayers focusing on feeling the presence of God and listening for answers from God are associated with a positive sense of well-being, a sense of strength, and happiness. Additional benefits include reductions in rates of anger, anxiety, and depression
Colloquial prayers (defined by the researchers as talking to God as well as asking Him for guidance using your own words) are associated with improved sense of well-being, an increased sense of happiness, with reductions in symptom rates of anxiety and depression
Disclosure to God: meditative and colloquial prayers were found to involve greater sharing of thoughts, feelings, and experiences with God. Higher rates of disclosure to God were found to be linked to significantly higher ratings of positive mood states (less anger and tension) and improved mental health (Winkeljohn Black, Pössel, Rosmarin, Tariq, & Jeppsen, 2017)

If we confess our sins, he is faithful and just to forgive us our sins, and to cleanse us from all unrighteousness.”
1 John 1: 9, KJV

Mixed or even negative types of prayer per research:

Petitionary prayers (defined by the researchers as requests for material benefits) appear to either have no effect on anxiety or depression, or in some cases, appear to be associated with greater anxiety and depression rates
Ritual prayers where people simply recite memorized lines or read pre-written prayers from books appeared to have mixed results in terms of depression and anxiety symptoms. Further, ritual prayer appeared to have little impact on sense of strength or in reducing anger (Winkeljohn et al., 2017)

Your view of God’s character + prayer frequency impacts your mental health

Prayer frequency, beliefs about the nature of God, and anxiety measures were examined for 1,714 study participants. Prayer by itself, or when combined with a belief in an impersonal, non-caring God, or belief in a God that sometimes cares but sometimes is indifferent, had no significant impact on anxiety measures. Also belief in a personal, responsive caring God in absence of frequent prayer had no significant impact on anxiety measures. But when combining a belief in a caring, responsive God with frequent prayer, participants had lower rates of general anxiety, social anxiety, obsessive patterns, and compulsive patterns (Ellison, Bradshaw, Flannelly, & Galek, 2014)

shallow focus photography of white feather dropping in person's hand — A belief in a personal, caring God combined with frequent prayers using your own words improves mental health measures (Image credit: Javardh)

Though the mountains be shaken and the hills be removed, yet my unfailing love for you will not be shaken nor my covenant of peace be removed,” says the Lord, who has compassion on you.”
Isaiah 54: 10, NIV

Summary

The study of prayer is complex. The above studies focused on prayer generally from a Christian perspective. The research supporting the benefits of prayer seems to be strongest in terms of supporting mental health–producing an enhanced sense of well-being, decreasing anxiety, and acting as a buffer against life stress/ promoting resilience. However, how a person views God (personal and close versus distant and disinterested), how frequently they pray, how they pray, and how often they attend worship services all seem to enhance or undermine the impacts of prayer on mental health.

Based on the above evidence, the most health promoting aspects of prayer can be realized through the following means:

Having a belief in a loving, caring, personal God
Frequent prayer using your own thoughts and words, believing God is listening to you, disclosing your own worries, and confessing/ disclosing concerns while asking for guidance, or by meditating on God’s presence/ answers
Having a positive sense of awe for God and His beautiful creation (such as an awe for the beauty of nature) during prayer may positively impact emotions that can promote physical healing/ stress reduction

The research concerning the power of prayer for helping someone else recover where the person being prayed for is unaware is mixed to negligible at best. Individual studies have had profound findings, but the findings have not held up consistently when the research is repeated at different times or circumstances. This is not particularly surprising for a believer in the scriptures. In part 1, I reviewed the many caveats the scriptures themselves place on prayer.

Finally, research on prayer and physiologic factors such as heart rate variability and brain imaging is currently limited/ unavailable. These are areas for future exploration. The research at this time appears to support the scriptural perspectives of belief in a loving God, the importance of genuine (as opposed to ritualistic) prayer, and collaborative worship as a means of supporting mental health and well-being.

Internal links:

Faith: Prayer & Your Health, Part 1

Stress, Science, & Scriptures

External link:

NPR article: Prayer May Reshape Your Brain … And Your Reality

References

Ai, A. L., Wink, P., Tice, T. N., Bolling, S. F., Shearer, M. (2009). Prayer and reverence in naturalistic, aesthetic, and socio-moral contexts predicted fewer complications following coronary artery bypass. Journal of Behavioral Medicine. DOI 10.1007/s10865-009-9228-1

Anderson, J. W., & Nunnelley, P. A. (2016). Private prayer associations with depression, anxiety and other health conditions: an analytical review of clinical studies [Abstract]. Postgraduate medicine, 128(7), 635–641. https://doi.org/10.1080/00325481.2016.1209962

Ellison, C. G., Bradshaw, M., Flannelly, K. J., & Galek, K. C. (2014). Prayer, Attachment to God, and Symptoms of Anxiety-Related Disorders among U.S. Adults. Sociology of Religion, 75(2), 208–233. https://doi-org.lopesalum.idm.oclc.org/10.1093/socrel/srt079

McCullough, M. E. (1995). Prayer and Health: Conceptual Issues, Research Review, and Research Agenda. Journal of Psychology & Theology, 23(1), 15–29.

Meisenhelder, J. B., & Chandler, E. N. (2001). Frequency of Prayer and Functional Health in Presbyterian Pastors. Journal for the Scientific Study of Religion, 40(2), 323–329. https://doi-org.lopesalum.idm.oclc.org/10.1111/0021-8294.00059

Rainville, G. (2018). The Interrelation of Prayer and Worship Service Attendance in Moderating the Negative Impact of Life Event Stressors on Mental Well-Being. Journal of Religion & Health, 57(6), 2153–2166. https://doi-org.lopesalum.idm.oclc.org/10.1007/s10943-017-0494-x

Roberts, L., Ahmed, I., Hall, S., & Davison, A. (2009). Intercessory prayer for the alleviation of ill health. The Cochrane database of systematic reviews, 2009(2), CD000368. https://doi.org/10.1002/14651858.CD000368.pub3

Winkeljohn Black, S., Pössel, P., Rosmarin, D. H., Tariq, A., & Jeppsen, B. D. (2017). Prayer Type, Disclosure, and Mental Health Across Religious Groups. Counseling & Values, 62(2), 216–234. https://doi-org.lopesalum.idm.oclc.org/10.1002/cvj.12060

How Meditation Can Benefit Your Life! Methods I Have Tried

Mental Health and Wellness

person wearing knit cap facing mountain — Image credit: Daniel Mingook Kim

Meditation is growing in popularity as awareness increases concerning meditation health benefits. I have experimented with a variety of meditation techniques, with various personal results. In this post, I share the different techniques I have come across, as well as research demonstrating how meditation can benefit your life.

Meditation: Why bother?

Meditation feels awkward at first. I remember thinking “what am I doing? This is pointless, I’m just laying here, what a waste of time.”

However, after researching how meditation can benefit your life, I was determined to honestly try it for eight weeks. That was several years ago, and I have been meditating consistently since that initial experiment!

I often wonder what motivated people to meditate before the health benefits were researched and documented. For example, why would someone randomly decide to sit there in silence for 20-30 minutes (or longer), trying to redirect their thoughts back to their breathing (or other focal point) without first knowing the benefits? There is a bit of a learning curve in terms of feeling comfortable doing it.

The benefits, like exercise, tend to accrue with time and practice. Certainly, the first several times I tried it, I do not recall finding it necessarily relaxing.

I recognize that it is utilized by various world religions (including Christianity). Still, as an individual, simply sitting there for 20-30 minutes?–I needed to know what I could hope to gain from doing such.

Meditation health benefits: how meditation can benefit your life

Meditation has been linked to a number of mental and physical health benefits. A recent literature review evaluating research findings on meditation has noted remarkable findings. Meditation can benefit your life and health in the following ways:

Reduction in “fight or flight” sympathetic nervous system activity,
Increase in the “rest and digest” or “feed and breed” parasympathetic nervous system as evidenced by reductions in heart rate, reduced respiratory rate, reduced oxygen consumption, reduced body temperature, improvements in heart rate variability, and other physiological measures, at levels superior to resting control groups
Neutralization of extremes of emotions as measured by increased galvanic resistance of the skin (reduced electrical conductivity due to reduction in sweat gland activity)
A dominance of alpha brain wave patterns consistent with an awake but rested states, measurable using electroencephalogram (EEG)
Activation of brain regions responsible for creation of a the “tonic alert” phase, defined as “a state of optimal vigilance where attention is sustained for a prolonged period of time” (Amihai & Kozhevnikov, 2015, section 1, para 2); Sampaio, Lima, & Ladeia, 2017; Sciencedirect.com, 2007).

Health benefits from routine practice of meditation include:

Improved self ratings of having a sense of psychological well-being, improved life satisfaction levels, decreased perceptions of stress, and a more positive state of emotions from mindfulness meditation training–superior to a control group performing muscle relaxation and breathing techniques of equivalent length of time
Reduction in anxiety levels
Measurable improvements in brain thickness in regions associated with attention and focus (such as the insula and prefrontal cortex) as measured by MRI
Measurable improvements in brain thickness in additional brain regions associated with learning, memory, regulation of emotions, and ability to empathize with others–such as the left hippocampus, posterior cingulate cortex, temporoparietal junction and cerebellum as measured by MRI–this doing just 30 minutes of mindful meditation a day for 8 weeks!!!!
Improved antibody response to influenza vaccination showing improved immune response in an intervention group with 8 weeks of meditation training versus a non-meditating control group
Reduced arterial pressure and reduced risk for stroke and heart attack (Amihai & Kozhevnikov, 2015; Sampaio, Lima, & Ladeia, 2017)

The list goes on, but you get the point. The research outlines numerous ways that meditation can benefit your life. By reducing our “fight and flight” response, calming our emotions, and training our resting state nervous system, we better enable our bodies to enter into a repairing, restorative state.

Note, as I cover in another post, stress and anxiety are not always “bad” for us so long as we can alternate exposures to stress and anxiety with resting states. See my post “Stress & Anxiety can be…Good?” for a more thorough exploration.

Think of meditation as a tool for restoration, healing, and brain training. As Jim Kwik notes in his book “Limitless,” we practice distraction all day long every day, thanks to our addiction to technology. Meditation is an exercise for the brain, it helps us to practice focus.

man sitting on rock surrounded by water — The immediate and long term benefits of meditation have been validated by research and include reductions in stress states and improvements in brain structures associated with learning and memory! (image credit: Keegan Houser)

Meditations I have personally tried & my experience

Knowing there is research demonstrating that meditation can benefit your life in a variety of ways, the next step is to choose a meditation style for personal experimentation.

How mindfulness meditation can benefit your life

What is Mindfulness? The past is gone, and the future is uncertain. There is more to life than the anxious thoughts in your head! Experience life as it is happening to you right now!

Mindfulness meditation is all about focusing on the present moment–letting go of judgments–“this is good, this is bad, that is ugly, that is pretty, I’m this, I’m that, I wish, I don’t want…”–just noticing thoughts but letting them pass like clouds, noticing feelings, and noticing sensations as they come and go. As your mind wanders off on a tangent (as minds always do), notice that wondering without judgement or frustration, and bring your attention back to your chosen area of focus. Repeat this as many times as necessary during the duration of your meditation.

My experience with mindful meditation

My experience with mindfulness meditation: Mindfulness meditation is the first meditation I ever tried, learning about it and following the guided meditation exercises presented by the book “Mindfulness: An Eight-week Plan for Finding Peace in a Frantic World” (Williams & Penman, 2011).

I am not going to lie. As I sat there doing my first few guided meditations, such as doing body scans or focusing on the breathing, I couldn’t help but think “what am I doing? what is the point of this?” Not only that, but I felt VERY distracted, even anxious during the process truthfully. Maybe meditation is for “other people…not me.”

However, meditation indeed is a PRACTICE in focus. Over time I have found it easier to redirect myself away from my random thoughts (though they still occur) during meditation and back to my chosen area of focus. I have found myself during mindful meditation sessions entering into a deep state of relaxation during 20 minute sessions.

A profound sense of calm will come over me, my body will automatically begin breathing slow and deep, and I develop a sense of emotional and mental peace during and after the session. This practice has spilled over into everyday life. At work, during stressful moments, or outside work during moments of boredom (like a doctors office!) I will find myself bringing my thoughts to the immediate moment and away from mental tangents.

Am I perfect at this? No way! But it definitely has helped me during stressful situations…its another “tool in the toolbox” for coping with stress and anxiety.

While I still do guided mindful meditation exercises at times, I have also learned to do mindful meditations in total silence, or while walking, or even incorporating “mindful moments” such as 30 second to several minute focus efforts during routine, daily life activities. While mindful meditation is said to also help with sleep, it did not help me during my severe bout of insomnia. Overcoming insomnia required a total lifestyle overhaul, which I cover in my series “My Insomnia Experience” parts 1-3.

Put away the headphones, a mindful walk can be incredibly calming as you take in the world around you (image credit: Clem Onojeghuo at Pexels)

How Wim Hof breathing meditation and cold exposure can benefit your life

WARNING: THE WIM HOF METHOD CAN INVOLVE RISKS SUCH AS FAINTING, DROWNING (if practiced in water deep enough for you to be submerged should you become unconscious) AND HYPOTHERMIA. More on risks and benefits of his methods can be found here. Practice his method at your own risk, and avoid if you have underlying cardiac, blood pressure, or other health issues!!!!!!!!!

Wim Hof is a fascinating person. Known as “the Iceman,” he is an embodiment of mind-over-body principles after years of practice. Wim Hof has run a half marathon barefoot in snow wearing nothing but shorts above the arctic circle, set records for swimming 66 meters under a sheet of ice, has run a full marathon in the Nambi desert with no water, submerged himself in ice for record lengths of time while stabilizing his body temperature, climbed some of the worlds tallest mountains wearing only shorts, willed his immune system to calm its response during an endotoxin immune challenge, among other amazing feats of self control and discipline! (Wimhofmethod.com, 2020).

Wim Hof has been the subject of numerous books, articles, and even research studies. Even more fascinating, Wim Hof has demonstrated that others can follow his techniques and accomplish similar feats. I read about his methods in the book “Becoming the Iceman” (Hof & Rosales, 2011).

Wim Hof’s training methods include meditation periods involving rapid breathing to induce a state of hyperventilation, followed by breath-holds for a duration as long as you can manage–repeating the cycles of hyperventilation and breath holds several times for a period of 20 minutes or so. Following these sessions, a series of exercises (such as push-ups while holding your breath or cold exposure using an ice bath or cold shower is encouraged.

During the stressors of the breath-holds as well as the cold exposure, you practice calming and quieting the mind–you are to avoid shivering through calming and focusing your mind and body. You are cautioned to never force your body, rather to listen to your body and to only push it as far as it will allow you at a given moment.

My experience with the wim hof method: the breathing technique

I enjoyed the Wim Hof method breathing sessions. When you first do them, you find your body literally tingling all over from the hyperventilation (you must do it seated or lying down, as fainting is a risk). While it can scare you a little initially, the sensation is somewhat interesting and actually kind of pleasant.

In fact, I found myself disappointed to find that with routine practice, these tingling sensations go away. The breath holds were also pretty interesting…the more distracted and active your mind, the less length of time you are able to accomplish when practicing the breath-holds. Conversely, totally quieting your mind allowed you to stretch the breath-holds longer.

My experience with the Wim Hof method: cold exposure

I practiced the cold exposure techniques as well, taking cold showers and baths in ice water (literally, the faucet set to the coldest setting, plus ice thrown in the water–this during the fall and winter in Pennsylvania) for 20 minutes, calming myself with a focus on breathing. For me, I found it easiest to lay in the bath and turn the cold water on while laying there, letting it fill around me. I added ice (from large cups set on the edge of the tub) as it filled.

I found I could calm my body to prevent shivering for the most part during the bath. For the showers I would start it warm for just a few seconds, then turn it progressively colder till I had it set all the way to the coldest setting. I was not able to do this immediately, but progressively built a tolerance to the cold discomfort and thereby was able to set the shower or bath temperatures to progressively colder settings.

Following the bath, my body would get racked with shivering which the book notes is a normal response. It would take a long time for me to warm up, though overall I did not necessarily mind this sensation. My wife would joke that it felt like she was laying next to a corpse as my body was so cold after an ice bath session–I can’t say she was a fan of my experiments with the Wim Hof method.

Wim Hof credits his amazing abilities to his meditation and training techniques (image credit: Riccardo Bresciani at Pexels)

Are there downsides?

I stopped doing the method for two main reasons: the first and most significant reason was that I began reading articles noting that ice baths may interfere with goals of muscle building due to dampening the inflammation response that naturally occurs after weight training (Blaszczak-Boxe, 2015). While inflammation can frequently be a negative health factor, it also serves a role in signaling muscle building and repair following strength or hypertrophy workouts.

Note: our body is about balance–its not so much about “good” and “bad” functions but instead about maintaining a balance of various functions like inflammation. I am naturally thin, I did not wish to lose what muscle I have.

The second reason was that I experienced a bout of bronchitis while following his method. If the method is supposed to boost the immune system, it did not seem to do so in my case. I have since abandoned the Wim Hof method as it does not support my current goals, though I enjoyed the breathing exercises and may try such again in the future.

Dk Yoo: How Cham Jang Gong Meditation Training Can Benefit Your Life

If you never heard of DK Yoo, I am not surprised–he’s not exactly a household name for many in the United States. However, he is pretty amazing in terms of his mind-body abilities. DK Yoo is a martial artist and author who trains special forces in his personalized techniques inspired by Korean Systema. He is not a large, intimidating person in appearance–but his ability to generate power along with speed and smoothness in his execution of self-defense tactics are remarkable to behold. Videos of him are widely available online, such as this one here.

Excellence in martial arts, like any sport, requires mind/ body nervous system connectivity, a strong ability to focus, the ability to act fast and reflexively, along with mastery of strength, balance, and endurance. DK Yoo’s book “DK Cham Jang Gong: The Training Technique” (Yoo, 2018) strongly emphasizes the use of various meditations involving balance and physical exercises as a method of enhancing these connections. DK Yoo takes little interest in philosophy, rather, he sees the techniques as exercises that build nerve connections, strengthen tendons, muscles, enhance circulation, and improve mental clarity and focus.

My experience with DK Yoo’s Cham Jang Gong Training Technique

I have enjoyed many of the meditation exercises outlined in DK Yoo’s book, though I have not completed nearly all of them. To be clear, his exercises are very gradual, require a consistent practice, and build very slowly over time.

He frequently suggests one form of meditation for a month at a time before making small additions. These additions slowly accumulate. The descriptions I give below are just summaries, he gives far more detail in terms of instruction in his book.

Laying meditation: DK Yoo suggests you do this meditation before and after training. You lay flat on the floor on your back with no pillow, legs shoulder width apart, feet naturally falling outwards, arms at a 30 degree angle from your body with your palms relaxed and thumbs facing towards the ceiling. This position is maintained for 5-10 minutes. While lying, you focus on your breathing, simply noticing it.

Your muscles, tendons and joints relax–and according to DK Yoo, your body is able to ease areas of spasticity, improving muscle and skeletal function, as well as musculoskeletal alignment. After 5-10 minutes, you turn over laying flat on your stomach, thumbs facing down, arms out at a 30 degree angle, and feet relaxed outward from the body.

Your face is turned to the side against the floor, switching sides as you need. You maintain this position for another 5-10 minutes.

Again focus on the breathing letting your body become heavy, pressing into the floor. This exercise I have found to be helpful when I have areas that are excessively sore or tight. It is also deeply relaxing.

An expert in martial arts, DK Yoo demystifies thousands of years of training tactics, crediting meditation for improvements in fostering mind body nervous system integration (Image credit: Tranmautritam at Pexels)

Standing balance meditations: These meditations are interesting. In the first step, you meditate in a standing position with your feet shoulder width apart, knees with just a slight bend/ not locked, arms hanging loosely at your sides, shoulders relaxed, and eyes closed for about 10 minutes.

You will feel your body moving forward/ backward in space while your eyes are closed, and you simply use the muscles in your ankles and feet to gently keep you balanced, do not use any other parts of your body to maintain balance. Focus on your breath, focus on the slight adjustments your muscles make to keep you balanced.

As you progress after a month of doing the above, feet come together so your now more in a pillar type stance, repeat the steps above, using the muscles of your feet and ankles to maintain balance. After a month of this, you use your abdominal muscles to re-balance yourself instead of the ankles and feet. There are many further progressions, but that is as far as I got thus far.

I enjoyed the balance meditations. Interestingly, the movements and feelings of being off-balance with your eyes closed create minor feelings of discomfort and anxiety that serve as easy stimuli to practice calming yourself.

The more calm your mind, the more steady your balance, so you get real time feedback on how well you are quieting your mind. I was skeptical that you could re-balance yourself by simply flexing your core muscles, but found such to be very effective.

The downside for the DK Yoo methods? I guess my biggest issue is having the time to perform his meditations–especially during the week. I enjoy them but have a hard time maintaining consistency.

How other forms of meditation can benefit your life

There are additional forms of meditation that have the power to benefit your life. Alternate nostril breathing has been shown to significantly lower blood pressure in persons with hypertension when performed for 10 minutes, twice a day after just 5 days of practice–dropping averages by 10 points systolic approximately (Kalaivani, Kumari, & Pal, 2019).

I find it relaxing and have slept great on days where I have done it twice in a day–time is an issue though with my competing goals. I almost daily rely on a specific guided imagery to help me clear my mind of stressful thoughts from the day prior to bed–I cover such in my series on insomnia.

Summary

Meditation is a research-backed intervention for achieving a deep state of relaxation and provides a strong counter-balance to our stress response. By powerfully stimulating our “rest and digest” arm of the nervous system, our body is able to boost immunity, reduce blood pressure and cardiovascular strain, and quiet emotional extremes–these changes have been clinically measured and validated.

Not only that, meditation produces physical changes with improved brain density in areas that regulate emotions, learning, and memory. Meditation can indeed benefit your life! Pretty amazing!!

I have experimented with a variety of meditations with various goals. These goals have included reductions of anxiety, improving mind over body discipline, and enhancing coordination between my brain and body in terms of balance and focus. I have only practiced meditation for a few years, but have found myself drawing on it–especially mindfulness–during the stresses of daily life and work. The biggest challenge? Time!!

So the meditation I do most consistently is the one that helps me sleep the best, which is the guided imagery I reference in my insomnia series. However, I still manage a few times a week to do other forms of meditation. What meditation practices have you tried? What has worked best for you?

Thanks for reading, I hope you enjoyed! Feel free to sign up for my email list to receive notice whenever I release new posts! Thanks again, Donovan

Guided Imagery: Claims & Current Evidence

Mind-Body Techniques & Effects on the Immune System: Current Evidence

Stress & Anxiety can be…Good?

Stress, Science, & Scriptures

Resilience Against Stress: Genetics or Lifestyle?

My Insomnia Experience: Part 3, Sleeping Naturally at Last

References

Amihai, I., & Kozhevnikov, M. (2015). The Influence of Buddhist Meditation Traditions on the Autonomic System and Attention. BioMed research international, 731579. https://doi.org/10.1155/2015/731579

Blaszczak-Boxe, A. (2015). Post-workout ice baths may weaken muscles. Retrieved from https://www.livescience.com/51883-post-workout-ice-baths-weaken-muscles.html

Hof, W., & Rosales, J. (2011). Becoming the Iceman. Minneapolis, MN: Mill City Press

Kalaivani, S., Kumari, M. J., & Pal, G. K. (2019). Effect of alternate nostril breathing exercise on blood pressure, heart rate, and rate pressure product among patients with hypertension in JIPMER, Puducherry. Journal of education and health promotion, 8, 145. https://doi.org/10.4103/jehp.jehp_32_19

Kwik, J. (2020). Limitless. New York, NY: Hay House, Inc

Sampaio, C., Lima, M., & Ladeia, A. (2017). Meditation, Health and Scientific Investigations: Review of the Literature. Journal of Religion & Health, 56(2), 411–427. https://doi-org.lopesalum.idm.oclc.org/10.1007/s10943-016-0211-1

Sciencedirect.com. (2007). Alpha wave. Retrieved from https://www.sciencedirect.com/topics/medicine-and-dentistry/alpha-wave

Williams, M. & Penman, D. (2011). Mindfulness: An Eight-week Plan for Finding Peace in a Frantic World. New York, NY: Rodale

Wimhofmethod.com (2020). Who is “The Iceman” WIM HOF? Retrieved from https://www.wimhofmethod.com/iceman-wim-hof

Yoo, DK. (2018). DK Cham Jang Gong: The Training Technique. WCS Association

Stress & Anxiety can be…Good for You? Current Research

Mental Health and Wellness

Throughout the history of humanity, stress and anxiety have been the engines propelling us forward, driving us to achieve new heights! (Image credit: mirsad mujanovic at Pexels)

“Reduce your stress.” “Stress kills.” “Reduce your anxiety.” Oh… Ok. I’ll go ahead and just do that. Let’s see, my job causes stress, I guess I’ll quit. My bills cause stress. I’ll ignore them, maybe they’ll go away. My family life at times causes stress. I guess I’ll move out and live on my own. I hate doing squats…I guess I’ll quit working out. I achieved a master’s degree and have my RN license. Obtaining those were stressful experiences, maybe I shouldn’t have done that. Or…maybe stress isn’t quite the enemy we think it is…

In the book, The Upside of Stress: Why Stress is Good for You (and how to get Good at it) by Kelly McGonigal (2015), the author points out the surprisingly obvious…anything that has meaning for you produces stress. Stress is caused when something that matters to you is perceived as being at risk. Essentially, a life without stress thereby is a a life without meaning or purpose. A copy of the book can be obtained here.

Kids, education, work, family, marriage, achievement…stress is inextricably woven through the fabric of our lives. McGonigal (2015) goes one step further…arguing stress is not simply a byproduct of a meaningful life. Stress can be a powerful motivator and even essential to our health and happiness! So…if stress is inescapable, how can we tap into the lesser-hyped benefits while avoiding the highly-hyped adversities of stress?

We all have “anxiety,” we just interpret the feelings differently

“Anxiety” is simply energy. As an article notes in the journal Frontiers in neuroendocrinology (Dhabhar, 2018), the short term stress response is NOT an outdated “flee from a saber toothed tiger” phenomenon gone awry in the modern era. Instead, the surge in the stress hormones epinephrine, norepinephrine, and cortisol have been shown to boost mental performance, as well as provide a boost to the heart, muscles, and even immune system in order to meet modern day challenges (Dhabhar, 2018).

This energy is sometimes interpreted in our brains as “anxiety” as opposed to recognizing such as potentially our body’s own performance enhancing “drug” cocktail! The same surge of hormones that may be interpreted as a “pump” before a game, competition, or thrill ride are interpreted as “anxiety” in other situations. The symptoms of this energy and its purposes are outlined by McGonigal (2015) in her book as follows:

“Anxiety” is energy–symptoms: Heart beating harder and faster, sweating, rapid breathing, heightened focus, restlessness:

Purpose or function: the hormones epinephrine, norepinephrine, and cortisol are released and are flooding your body with energy, oxygen, and blood flow for boosted performance. This helps in motivating you towards action, in narrowing your focus, and boosting brain and muscle function.

Anxious energy makes you want people you care about to be closer/ nearby: you may be a little more sensitive to actions and comments of others, you may find yourself feeling more defensive, protective about the meaningful aspects of your life, and you may want to experience the safety of your family or friends at the moment.

Purpose or function: the hormone oxytocin is being released to boost your social sensitivities. We solve problems best as a team. You may crave your family or friends for life stressors, but your coworkers can be major assets for solving challenges you face in the workplace. Seek out others who can help you achieve your goals, help you take necessary action, and help you overcome the challenges you are facing. We are wired to work together, maximize the oxytocin advantage and collaborate productively with others!

The feelings we associate with anxiety are in fact due to our body’s cocktail priming us to rise up to the challenges ahead (Image credit: Ricardo Esquivel at Pexels)

Post stressful event or situation: You may feel upset/ irritated or elated, you analyze and re-analyze the experience, you may feel hyper-aroused.

Purpose or function: the hormones oxytocin, cortisol, DHEA, and nerve growth factors are working together to ensure you learn from the stressful event. This gives you the power to perform better in a similar situation at a future date. Lessons learned are literally being encoded into our brain as new nerve connections are made or streamlined to boost future performance!!

Short term stress bursts are health promoting

Short term stress is defined in the research as lasting minutes to hours at a time (Dhabhar, 2018). Long term stress is defined as hours per day lasting weeks to months. Our bodies are designed to respond positively to SHORT TERM stress bursts.

Research indicates that even REPEATED, short term bouts of stress (so long as followed by interludes of low stress periods) can be stimulating to our immune system and brain (Dhabhar, 2018). For example, short term stress boosted immune cell mobility, causing immune cells to leave storage areas of the body such as the spleen and other organs, move into the blood stream and then into the mucous membrane barriers of the bladder, lung, gastric tract and elsewhere to block potential invaders. Improved novel antigen (such as a new variety of bacteria, virus, or toxin) response occurs after exposure to short term stressors in both animal and human studies (Dhabhar, 2018).

The study authors conclude that such improvements may result in infection resistance, improved vaccination responses, wound healing, and immune response to surgery. Not only that, the immune system appears to react more effectively to cancer cells following a short term stress. An example includes increased activity against squamous cancer cells following UV radiation exposure in the skin (Dhabhar, 2018).

What is important, however, is that we are able to swing our nervous system from the stress response back to the relaxation mode in-between the stress encounters. This is where deep breathing exercises, mindfulness of present moments (as opposed to rumination or worrying of unknowns in the future or an unchangeable past), sleep, meditation, and moderate exercise (as opposed to strenuous exercise) are essential. Our stress encounters should be waves followed by recovery in between. Cortisol hormone cycle dysregulation can occur if these recovery efforts are not taken between short term stressors. Interesting, early research notes that “earthing” may assist in resetting cortisol hormonal cycles.

The human body is designed to respond positively to stress when it comes like waves in the ocean. These waves need to be broken up with periods of calm and restoration between bursts (Image credit: Emiliano Arano at Pexels)

Stress boosts performance

Athletes, actors, public speakers, emergency workers, police, doctors, nurses, and workers facing deadlines all experience the familiar anxiety response in anticipating the challenges they are facing (Hargrove, Quick, Nelson, & Quick,2011). When paired with viewing the stress as a challenge to be met as opposed to a threat, performance and motivation are enhanced while a sense of strain is minimized (Hargrove et al., 2011)! Even more surprising, persons showing the strongest short-term rise in the stress hormone cortisol when facing a challenge, such as an increased workload, rate their job satisfaction the highest! Further, they experience lower frequencies of illness and are rated more highly by their coworkers in terms of job performance!

A stress-free life is–harmful?

As noted above, short term stress boosts mental sharpness, focus, and energy levels. In contrast, a “stress free” life can actually have negative impacts on health. Chronic lack of stress and arousal leads to declines in mental focus and performance, as well as declines in physical performance and mood (Hargrove et al., 2011). Bursts of stress are essential to maximize the potential of our minds and bodies (Hargrove et al., 2011).

Your attitude towards stress makes a physiologic difference

How we mentally interpret life’s challenges, threats, risks, and stressors we face impacts actions we take, impacts the paths of our lives, and impacts the mix of hormones and immune system mediators that surge through our bodies (Dhabhar, 2018; McGonigal, 2015). Anger during a stress situation raises pro-inflammatory cytokine IL-6, which not only boosts inflammation but can lead to worsened moods and depression. However, IL-6 is not raised nearly as high during a stress situation when social support and positive social engagement occurs (Dhabhar, 2018).

Taking a team work, collaborative approach to a stress situation can significantly reduce the inflammatory response during a stressful situation (Dhabhar, 2018). In research cited in McGonigal’s (2015) book The Upside of Stress: Why Stress is Good for You (and how to get Good at it), viewing a stressful situation as a challenge–something to overcome to achieve a desired end or goal, as opposed to a threat–causes physiologic changes that are protective. These changes include enhanced focus and energy while reducing the negative reactions of blood vessel constriction and blood pressure spikes. Even more shocking is research cited in the book that notes when trauma survivors engage in activities such as volunteer work or helping others, the normal expected negative health outcomes following trauma disappear!!!! This phenomena occurred even in the face of several severe stressors such as divorce, financial difficulties, death of a loved one, or other traumatic events!

white and black Together We Create graffiti wall decor — Using stress as a tool to prompt teamwork, a sense of purpose, and as a spring board to help others in need can protect persons against the negative long term health outcomes of even severe traumas

Stress- why the bad rap?

The negative associations with stress are largely related to the well known and well documented negative effects of CHRONIC, inadequately relieved stress. With chronic stress, failure to return the body and mind to a state of relaxation between short-term bouts of stress can result in negative impacts on the cardiovascular system, immune system, psychological health, hormonal cycles, and result in increases in cancer, heart attack, stroke, susceptibility to illness, depression and other adverse outcomes (Dhabhar, 2018; Hargrove et al., 2011). Even in the face of chronic or severe stress, McGonigal (2015) notes how many of these negative health outcomes can be prevented through a shift in mindset and social engagement/ social connection.

As already discussed, the goal should not be to eliminate or even minimize stress in a person’s life. Rather, the goal is to cultivate protective mindsets and habits described above to boost resilience. Avoidance of stress is neither healthy nor conducive to living a life full of meaning and purpose.

Measures to restore the resting response between stress bursts and enhance immunity include a variety of mind-body techniques along with positive social and behavioral habits (Hargrove et al., 2011; McGonigal, 2015):

Seeking out training to improve perceived weaknesses and enhance strengths
Cultivating both friendships and finding mentors/ senior workers and coaches to help you with your challenges
Finding even little ways or big ways to help someone else every day
Relaxation techniques
Meditation
Faith practices
Moderate exercise (as opposed to no exercise or strenuous exercise)
Health promoting diet (such as a predominantly plant-based diet)
Support groups
When necessary, psychological and medical therapy
Excellent sleep habits

Summary

Stress and anxiety are universal, inescapable, and in fact, necessary to live a life of meaning and purpose. Not only that, when we recognize our feelings of “anxiety” as our body priming us for enhanced performance to meet a coming challenge, our bodies shift into “challenge” mode as opposed to “threat” mode. The challenge mode enhances our immune response, boosts our performance, protects our heart health, and can even increase our overall satisfaction with ourselves and current situation.

Even better, stress can stir us to action–leading us to form or reinforce life enhancing relationships with friends, coworkers, family, mentors or others who may need our help as well. This pattern has been found in people after experiencing traumatic events (McGonigal, 2015). Stress can lead us to seek out training, skill building, reinforce faith practices or stimulate renewed interest in health promoting behaviors such as meditation, healthy dietary practices, or create a renewed sense of purpose. Even if the stress event itself is terrible, we have the power to use that propel ourselves to new levels of achievement, engagement, and ability. Indeed, a stressful life is a “full” life!!

Resilience Against Stress: Genetics or Lifestyle?

Anxiety, Depression, and Diet Connections — Current Evidence

Stress, Science, & Scriptures

Mind-Body Techniques & Effects on the Immune System: Current Evidence

References

Dhabhar F. S. (2018). The short-term stress response – Mother nature’s mechanism for enhancing protection and performance under conditions of threat, challenge, and opportunity. Frontiers in neuroendocrinology, 49, 175–192. https://doi.org/10.1016/j.yfrne.2018.03.004

Hargrove, M. B., Quick, J. C., Nelson, D. L., & Quick, J. D. (2011). The theory of preventive stress management: a 33-year review and evaluation. Stress & Health: Journal of the International Society for the Investigation of Stress, 27(3), 182–193. https://doi-org.lopesalum.idm.oclc.org/10.1002/smi.1417

McGonnigal, K. (2015). The upside of stress: Why stress is good for you (and how to get good at it). London, UK: Penguin Random House

How Guided Imagery Can Benefit You! Current Research

Mental Health and Wellness

Guided imagery: take a trip inside your mind…what are the benefits according to the current research? (Image credit: Pixabay at Pexels)

Guided imagery: the claims that can be found in books and the internet are astounding and frequently sound too good to be true. Claims that injured areas can be healed more quickly through healing visualizations, claims that sports performance can be improved simply by visualizing techniques and successes, claims of improved stress management and boosted immune function–fascinating–but what does the evidence say? What research is available concerning guided imagery and visualization?

The power of thought

Guided imagery is enticing I believe specifically because, unlike many things in life, our thoughts are subject to our control and manipulation. Using guided imagery, the mind is prompted to imagine peaceful and healing environments, activities, and at times, healing energies. It can offer a reprieve from an overly stimulating environment, such as a hospital ward.

Indeed the promise of meditation, education, reflection, religion, and numerous self-help movements is that by manipulating or better controlling our thought life, we can drastically alter the course of our current life (and afterlife in the case of religion) for the better. However, putting such notions to the test in rigorous, randomized clinical trials takes these ideas and evaluates the possibilities and limitations of guided imagery in measurable, clinically meaningful ways.

Guided imagery: Findings of a systematic review

A systematic review of randomized controlled clinical trials is considered to be the best method of producing reliable evidence that a treatment works the way it is proposed to work. Randomized trials are those in which groups of similar people are randomly selected to receive an experimental intervention and compared against another group of similar people randomly selected to receive a different (control) intervention. A systematic review evaluated the results of 13 randomized controlled clinical trials concerning guided imagery, and the findings were fascinating (Giacobbi, Stewart, Chaffee, Jaeschke, Stabler, & Kelley, 2017).

Findings noted that guided imagery has positive implications for mitigation of anxiety associated with surgical procedures, dental procedures, pregnancy, asthma, and cancer treatments (Giacobbi et al., 2017). The researchers noted that there were improvements in physical, psychological, and functional measures when guided imagery was measured against control groups as an intervention.

Findings included (Giacobbi et al., 2017):

Reductions in blood pressure versus a control group when participants used guided imagery paired with biofeedback and were exposed to a stress stimulus
Reductions in pain versus a control group with interstitial cystitis (a painful condition of the bladder)
Significant reductions in symptoms related to fibromyalgia versus a control group
Improved cardio-respiratory function (demonstrated by improvements in VE/VCO2 slope reduction), improved quality of life, and reductions of norepinephrine (noradrenaline) in subjects with optimally managed heart failure who performed two 30-minute guided imagery sessions per day versus a control group of optimally managed heart failure patients
Reduction in asthma symptoms such as wheezing, improved sense of control, and reduction in anxiety in adults with asthma versus a group who learned about asthma management strategies in a study of 70 adults–both approaches improved status over pre-intervention baselines, but guided imagery proved superior specifically in improving anxiety, wheezing, and sense of control over symptoms versus simply learning asthma management strategies

Guided imagery has demonstrated efficacy at reducing the stress response and improving symptom management in illnesses worsened by stress (Image credit: Fabian Wiktor at Pexels)

Ten of the 13 studies analyzed during the systematic review had positive findings for guided imagery (Giacobbi et al., 2017). While the findings are interesting, the studies reviewed were mostly small in size. Many were pilot studies. The results largely seem to be attributable to a general reduction of sympathetic (“fight or flight”) nervous system activity. One study listed was particularly interesting…

Bone fracture healing was enhanced by yogic prana energization technique (YPET)

One of the studies analyzed by Giacobbi et al. (2017) was conducted on 30 patients with acute fractures in short and long bones (Oswal, Nagarathna, Ebnezar, & Nagendra, 2011). Fifteen participants were randomly selected to learn and practice yogic prana energization techniques (YPET) twice a day, for 30 minutes each session. Instruction in the technique initially was follow by use of a recorded audio guide. YPET is described by the study authors as a relaxation technique that pairs chanting, breathing regulation, and visualization of the body’s revitalizing energy. Both the control group and intervention group received plaster casting and immobilization.

Pain, tenderness, swelling, and fracture healing rates were compared between the control group and intervention group at the time of the fracture and three weeks later. Findings at the 3 week post-fracture mark were as follows:

Pain reduction was significantly superior for the YPET group, with 94.5% of participants reporting improved pain levels versus 58.6% of the control group
94.4% of the YPET group participants reported significant reductions in tenderness versus 69.12% of the control group
Fracture line density improvements were significantly superior for the YPET group with improvements noted in 48% of the YPET group, but only 18.25% of the control group
Improved bone surface reuniting/ significantly improved fracture repair versus the control group, with 81.4% of the YPET group showing bone tissue reunited versus only 39.7% of the control group
Swelling improvements were somewhat better in the YPET group than the control group though the differences were considered small/ non-significant (Oswal et al., 2011)

Improved fracture repair rates were demonstrated with a guided imagery technique called yogic prana energization technique (YPET)

This study was quite fascinating as this particular form of guided imagery seemed speed the healing process. The study was relatively small in size. A repeat study to determine if the results can be replicated would be of interest.

Pre-surgical guided imagery led to reductions in anxiety & post-surgical pain

In a separate, randomized controlled trial in which 44 participants were randomly assigned to receive guided imagery prior to surgery for 30 minutes, or simply given privacy, those assigned to the guided imagery group experienced significant reductions in pre-surgical anxiety. Interestingly, the group who used pre-surgical guided imagery experienced significantly lower pain levels at 2 hours post surgery and shorter stays in the post-anesthesia recovery units by an average of 9 minutes (the post operative team was blinded as to whom received the intervention). While the difference in pain was determined to be significant, the pain medication usage did not differ significantly, and the shortened post-operative recovery time approached but did not achieve statistical significance, however.

Better sleep, lower anxiety, lower pain levels in a hospital step-down unit

A step down unit is typically a stressful place for patients (Elliott Patricolo, LaVoie, & Slavin, 2017) . These patients are deemed stable enough to be discharged from an intensive care unit, yet too high risk to be transferred to a general medical-surgical unit. In such a setting, anxiety, pain, and insomnia are prevalent. The alarms, monitors, surgical or disease related pain, uncertainty, and noise can be distressing for patients.

In this setting, guided imagery recordings with a focus on pain, anxiety, and sleep improvements were made available to patients at a hospital. Forty-five patients listened to the recording during their stay for various reasons. Eleven out of 12 patients who listened due to suffering pain reported that the guided imagery helped reduce their pain–91.7% experienced pain relief.

Visiting peaceful places in your mind using guided imagery can reduce pain, anxiety, and improve sleep– even in a hospital step down unit per research (Image credit: Putti Daniele at Pexels)

Another 26 listened to the guided imagery to assist with their anxiety, with 23 of the 26 (88.5%) finding guided imagery helpful in reducing anxiety. Finally, 11 patients listened to the guided imagery to help with insomnia. Nine of the 11 patients (81.8%) using guided imagery for insomnia concerns reported improved sleep and reductions in insomnia symptoms. Separate research on 55 mental health workers likewise found significantly improved self-reports of sleep and reduced anxiety when guided imagery was listened too during workday break periods versus a control group who just took their regular work breaks over a four-week period (Kiley, Sehgal, Neth, Dolata, Pike, Spilsbury, & Albert, 2018).

My experience with guided imagery: Better sleep

In a series of posts, I described my own battles with insomnia. I attribute my overcoming of insomnia to a number of lifestyle changes as well as potentially the adoption of “grounding” or “earthing” (a fascinating topic of its own). There was no single silver-bullet in my case for insomnia, but a combination of interventions.

One thing that I did notice, however, was that a particular guided imagery meditation titled “Guided Evening Meditation – Gratitude, Forgiveness and Letting Go” by Suzanne Robichaud seemed to consistently help me sleep better. I found it interesting as I continued to try different interventions such as mindfulness meditations before bed, prayer meditations before bed, healing meditations, etc. Consistently I found that, for me, they were not as effective for sleep as this particular guided imagery meditation (no, I’m not affiliated in any way to Suzanne Robichaud). Either way, guided imagery has become a daily part of my nighttime routine and does seem to help me feel more peaceful and sleep better.

Summary

The research on guided imagery using high-level research techniques such as randomized controlled trials tends to be limited. Nonetheless, there seems to be evidence supporting guided imagery’s ability to reduce symptoms that cause distress, such as anxiety, pain, and insomnia. Guided imagery appears to reduce activation of the “fight or flight” arm of the nervous system and induce a more relaxed state–even in high stress environments such as surgical centers and hospital wards.

In terms of more rapid healing from injury or illness, there was very little research of high quality that I could find to support such notions. However, the research on the improved fracture healing as confirmed through objective measures such as x-ray is very interesting. Is it possible guided imagery really enhances the body’s own healing capabilities?

Such may be possible by allowing the body to relax and balance its immediate stress response. This allows a person to sleep more soundly and better activate internal healing responses. For example, research analyzing the effects of pessimism, persistent anxiety, and depression have found such states blunt the immune response, decreasing antibodies and function of natural killer immune cells (Caine, 2003).

Clearly, in terms of more rapid healing responses, more research is needed. Nevertheless, guided imagery is a readily available, low cost intervention that shows promise for helping people suffering from work stress, pain, insomnia, anxiety, and/ or suffering from diseases that cause or are worsened by such symptoms!

Thanks for reading!! I hope you enjoyed! Sign up on my email list to receive notifications when I post new articles!! Sincerely, Donovan

References

Barnett, M. D., & Anderson, E. A. (2020). The glass is not half empty: optimism, pessimism, and health among older adults. International psychogeriatrics, 32(1):135-139. doi: 10.1017/S1041610219000498.

Briley, D. A., Rudd, M., & Aaker, J. (2017). Cultivating optimism: How to frame your future during a healthchallenge. Journal of Consumer Research, 44(4), 895–915. https://doi-org.lopesalum.idm.oclc.org/10.1093/jcr/ucx075

Caine, R. M. (2003). Psychological Influences in Critical Care: Perspectives From Psychoneuroimmunology. Critical Care Nurse, 23(2), 60. Retrieved from https://pubmed.ncbi.nlm.nih.gov/12725196/

Elliott Patricolo, G., LaVoie, A., & Slavin, B. (2017). Beneficial effects of guided imagery or clinical massage on the status of patients in a progressive care unit. Critical Care Nurse, 37(1), 62–69. https://doi-org.lopesalum.idm.oclc.org/10.4037/ccn2017282

Giacobbi, P. R., Jr, Stewart, J., Chaffee, K., Jaeschke, A. M., Stabler, M., & Kelley, G. A. (2017). A Scoping Review of Health Outcomes Examined in Randomized Controlled Trials Using Guided Imagery. Progress in preventive medicine (New York, N.Y.), 2(7), e0010. https://doi.org/10.1097/pp9.0000000000000010

Gonzales EA, Ledesma RJA, McAllister DJ, Perry SM, Dyer CA, & Maye JP. (2010). Effects of guided imagery on postoperative outcomes in patients undergoing same-day surgical procedures: a randomized, single-blind study. AANA Journal, 78(3), 181–188.

Kiley, K. A., Sehgal, A. R., Neth, S., Dolata, J., Pike, E., Spilsbury, J. C., & Albert, J. M. (2018). The Effectiveness of Guided Imagery in Treating Compassion Fatigue and Anxiety of Mental Health Workers. Social Work Research, 42(1), 33–43. https://doi-org.lopesalum.idm.oclc.org/10.1093/swr/svx026

Oswal, P., Nagarathna, R., Ebnezar, J., & Nagendra, H. R. (2011). The effect of add-on yogic prana energization technique (YPET) on healing of fresh fractures: A randomized control study. Journal of Alternative & Complementary Medicine, 17(3), 253–258. doi: 10.1089/acm.2010.0001

“Vegan?…What, do you want to live forever?”

Plant-based Diets, Entomophagy, and Evidence

Is following a plant-based diet about living forever, or living well now? (Image credit: Fuzzy Rescue at Pexels)

“Vegan? What, do you want to live forever?” “We all die anyway…I’m going to enjoy my life” If you eat a majority plant-based diet or follow a vegan diet, you probably have heard these comments, plus plenty more. If you eat a plant-based diet, people equate such with needless, vain self-denial.

Frequently, they laugh, tell you how delicious their meat laden diets are…talk about “moderation” (as if Americans know what that is), then walk off with an air of worldly wisdom. Silly vegan, as if diet really can make a difference in your ultimate quality of life. Eat this, don’t eat this, we all end up the same in the end.

Except…we don’t. Yes, we all die, but the quality of the days, months, and years between now and death are heavily impacted by our daily choices. This includes especially diet–after all, what we eat is converted into the very tissues that make us–us!

“What difference does it make?”

I get it, I was like that myself. Working in healthcare, I hear the same from the patients and healthcare providers alike. However, working in healthcare, I also get to witness firsthand the end result of lives lived in (often unknowing) excess.

To be fair, not all adverse health outcomes are preventable…there are genetic illnesses such as Huntington’s disease which are horrible and not preventable currently. Trauma is another source of disability, such as car accidents. The VAST majority of the illnesses and disabilities I see in my work, however, have strong ties to diet and lifestyle patterns which have progressively damaged the body over time. The research indicates many health-related horrors people experience can be reduced in severity, delayed–or often, avoided altogether.

How good is that steak? How much pleasure do you gain from that American lifestyle?

It’s funny till its you…or someone you love. Or in my case, when I see the effects on people just like you and I daily. Every day in my work, I witness any combination of the following: excruciating pain due to arterial ulcers caused when blood vessels become choked-off by years of fatty accumulations and inflammation. Nerve damage from diabetes leading to persons losing control of their bowel function and bladder function. Strokes and heart attacks leading to crippling and often permanent disability. Dependence on others for something as simple as getting from the bed to a chair. Lungs filling with fluid due to damaged hearts. Dialysis where you depend on a machine three days per week to clean your blood due to failed kidneys.

Fatigue from apnea due to obesity, joints frozen from searing pain and inflammation. Fear, anger, pain, sorrow, day after day, and…costs!!! How much money is spent for that care? For those pills? For those tests?

Fear, anger, pain, sorrow…and costs!! How much of the current suffering is preventable? (Image credit: Sabeel Ahammed at Pexels)

Plant-based diets reduce blood pressure, reduce blood sugar levels, reduce cholesterol levels, reduce heart disease risk, improve kidney function in those that have diabetes, reduce cancer risk for a number of specific cancers, reduce medication dependency in those with diabetes and reduce inflammation. Diets that are plant-based appear to improve mood and reduce the severity and frequency of anxiety and depression. Plant-based diets reduce obesity rates and may improve sleep quality–(peer reviewed science journal references are found in the linked posts). But…who wants all that? Steak, cheese, chicken, eggs, and burgers are just so yummy.

Our “moderation” is costing the U.S. $3.5 trillion per year: $10,739 per person

Next time someone touts “moderation” to you as the answer for all health-related ailments, take a look at their waistline. The good Lord knows we all have faults, this is not about “fat-shaming” or moral judgement–rather, my interest is on tackling faulty assumptions and harmful socially-sanctioned thought patterns. I am interested specifically in health outcomes, quality of life, and the prevention of unnecessary suffering.

The truth is, if this conversation is occurring in the U.S., chances are that those uttering the merits of moderation are overweight or obese. According to a report on the CDC.gov website, obesity rates have reached 42.8% in middle-aged adults, 35.7% in young adults, and 20.6% in adolescents (Hales, Carroll, Fryar, & Ogden, 2017). This trend has been on a continuous climb, with an approximate 10% increase in prevalence since even as recently as the year 2000! When you factor in overweight adults who are heavy but not yet obese, the number rises to approximately 66% of all adults in the U.S.!!! (U.S. Department of Health and Human Services, n.d.).

Americans love to tout “moderation,” as the costs keep piling up (Image credit: Burst at Pexels)

Risks of diabetes, cancer, heart disease, early death and stroke occur at higher rates among those that are obese. Costs the U.S. for medical complications attributed to obesity exceed $148 billion annually (in 2008 dollars!) (CDC.gov, 2018). Obesity adds approximately $1429.00 annual medical costs per person versus normal weight persons.

One final note, much of America’s escalating healthcare costs are blamed on a lack of healthcare access. As a healthcare worker, I applaud efforts to ensure people get the services they need when they need them. However, to think that access to healthcare is the sole answer to our nation’s problem is to ignore the research. According to the “National Academy of Medicine,” access to clinical care and the quality of that care only accounts for 20% of a person’s health outcomes in life (Magnan, 2017).

Eating a plant-based diet drastically reduces the prevalence of being overweight or obese, AND reduces the associated health complications

Cost is a big deal, as the U.S. spends approximately $10,739 per person per year on healthcare, or $3.5 trillion annually (CMS.gov, n.d.). What’s this have to do with eating plant-based? Research has demonstrated that as animal foods increase in the diet, so does the waistline (Pilis, Stec, Zych, & Pilis, 2014). Meat-eating omnivores had the highest body-mass indexes, vegetarians had significantly lower rates of being overweight and obese, with vegans having the lowest rates (Pilis et al., 2014).

Try getting (or staying overweight/ obese) on a natural, whole food, water-rich, high fiber diet exclusively containing foods such as sweet potatoes, beans, legumes, whole grains, generous servings of vegetables, fruits and nuts…”oh it happens!” Really? My argument is for whole, minimally processed plant based foods, not bags of vegan potato chips.

Those that switch to plant-based diets are often surprised with the results on their health and appearance. Research strongly supports the Mediterranean Diet in reducing both obesity and a variety of obesity related health complications (Mollaioli et al., 2020). The Mediterranean Diet is heavily plant-based and rich in the foods I just described (Mollaioli et al., 2020). In fact, the group “Physicians for Responsible Medicine” dive into the research on the Mediterranean Diet and note the positive effects are found due to the plant-based components of the diet.

Think the Mediterranean diet is about fish, chicken and cheese? The research says otherwise…(Image credit: Krisztina Papp at Pexels)

Those that ate the most poultry, fish, eggs and dairy while following the “Mediterranean Diet” had the worst outcomes!! Those within the studies on the Mediterranean Diet following a mostly or exclusively plant-based version of the diet were responsible for the positive findings of the studies on the Mediterranean Diet. The fascinating analysis can be found by clicking here and scrolling down to the video on the web page.

Eating plant-based is about living better & feeling better…Now!!

Eating an exclusively or mostly plant-based diet is about living good and feeling good now! It’s not about living to be 1,000 years old, we all have to die. But why not feel the best you can, live the best you can, now?

Better sex: Lower dysfunction, higher testosterone

Sexual dysfunction in women (as manifested by pain/ discomfort, dissatisfaction, and lack of arousal) and men (as manifested by erectile dysfunction and low desire) is more prevalent in those with higher waist circumferences, those with diabetes or glucose intolerance, elevated triglycerides, elevated blood pressure and/ or heavier body weight (Mollaioli et al., 2020). Conversely, losing weight and adopting a Mediterranean diet described as rich in legumes, vegetables, whole grains, fruit and nuts while cutting back on dairy and meat improved erection quality and boosted testosterone. Losing weight and following a plant-heavy Mediterranean diet reduced prevalence of sexual dysfunction for both men and women (Mollaioli et al., 2020).

Better living now! Stronger erections, improvements in desire, reductions in discomfort…sex can be enhanced by plant-based diets (Image credit: Hoang Loc at Pexels)

Its not just about losing weight. Eating a plant-dominant diet reduces inflammation, reduces blood lipids, improves arterial health, improves mood, boosts antioxidant activities in the body, improves insulin sensitivity and is believed to boost nitric oxide flow to penile arteries (Mollaioli et al., 2020). Sorry keto diet, the same can’t be said about you.

So, better erections? Check. Better sexual satisfaction. Check. Improved performance? Check. Sounds pretty good to me! But maybe great sex and sexual performance throughout the lifespan is not your thing…I mean, burger, eggs, poultry are tasty, after all…

Athleticism: Strength, endurance, and enhanced recovery

I’m lousy at sports. That’s not going to change now that I am over forty. However, I still enjoy exercising and weight training. A fear that many people have is that their strength or physical performance in sports-related activities will suffer when they go plant-based. Gotta have that protein, right? Grab the protein shakes, chicken breasts, Greek yogurts, egg whites, look out world!

Except, vegans are excelling and at times, dominating in sports. Olympic strength athlete Kendrick Farris has been a vegan since 2014 (Rodio, n.d.). He holds the current American record for the most weight used during the difficult snatch and clean and jerk lifts. Farris reports since switching to a vegan diet, he feels that his body recovers more quickly from his workouts. He feels his mind is more clear and that he has improved focus.

An article in Business Insider reviews various elite, professional athletes who subscribe to a vegan diet and lifestyle. Bodybuilders, tennis players, ultra-marathoners, boxers, soccer stars, weightlifters, race car drivers…vegan athletes are a growing presence in the world of elite athletes and athletic performance (Dawson, 2018). Athletes cite an interest in improved recovery rates, as well as interest in improvements to long term health.

Strength, endurance, elite athleticism…these things are possible (and possibly enhanced) when adhering to a vegan diet (Image credit: Pixabay at Pexels

In 2014, Barny du Plessis returned to the bodybuilding world after going vegan to claim the title of “Mr. Universe.” He reported being plagued with prior health concerns leading for him to retire from the bodybuilding world, only to return after seeing improvements in his health following a vegan diet. Men’s Health provides a similar article showcasing vegan athletes here.

Research into sports performance for both strength-based and endurance-based athletic pursuits is still in early phases (Lynch, Johnston, & Wharton, 2018). However, this currently growing body of research shows that switching to a plant-based diet, including a vegan diet, does not impede athletic performance in strength or endurance-based activities. The research does not confirm superior athletic performance for plant-based athletes at this time, but also demonstrates no decline in performance when going plant-based (Lynch et al., 2018).

The researchers acknowledge that overall health status is improved by following plant-based diets (Lynch et al., 2018). As such, the plant-based diet athlete gets to have their (vegan) cake and eat it too–strength, endurance, preserved performance and enhanced long-term health benefits simultaneously. It must be noted that some of the vegan participants in the research supplemented with a very low dose of creatine, 1 gram, to make up for a lack of dietary intake of creatine from animal sources (Lynch et al., 2018). One gram is a tiny dose, with typical supplemental doses ranging around 5 grams daily.

A happier, healthier life now…and later

A popular argument used by critics of plant-based diets (i.e.- most people you probably know) is that if you opt to omit meat, eggs, yogurt, butter, etc. from your diet, you are somehow “missing out” on the joys of life. “I’m going to live my life!” “Life is too short to eat healthy ALL the time…” “You earned it…” And of course, “all things in moderation…” As if eating a whole foods, plant-based diet is some kind of awful existence, serving only to possibly prolong a life of little fun and lots of self-denial.

It’s true that changing a lifestyle may feel uncomfortable, uncertain, and awkward at first. “What DO I make for breakfast, lunch, and supper if I am going to now eat plant-based?” “I really want that piece of pizza…” etc. However, making the transition is easier than most people realize. Turns out, whole grain pasta loaded with beans, tomato sauce, and veggies is pretty darn good. So are plant-based chili dishes, rice/ quinoa combinations with beans, hummus, guacamole, salsa, peanut butter and nut butters, nuts, fruit, vegan chocolate, and a HUGE variety of vegan combinations readily available on the internet–Bluezones.com is a great place to start!

Lower rates of depression and anxiety: Growing research demonstrates reductions in depression and anxiety severity and frequency when people switch from poor quality diets to plant-dominant diets (see article here for references and a deeper dive). Diets high in fruits, vegetables, grains, nuts, beans, and legumes improve intake of magnesium, antioxidants and other nutrients. Additionally, anti-inflammatory effects are believed to improve brain function and sense of well-being. Plant-based diets appear protective over time against future occurrences of depression and anxiety.

A better life now: plant-based diets reduce anxiety, depression, and boost psychological well being (Image credit: Pixabay at Pexels)

Improved quality of life and improved sense of well-being: A meta-analysis analyzing 11 total research studies, with 9 controlled research trials, 7 which were the “gold standard” randomized-controlled trials found that diabetics who adopted vegan diets significantly improved their quality of life compared to those following omnivore diets (eating meat, dairy). Further, those following vegan diets experienced a quality of life that was superior even to those diabetics that followed currently recommended diabetic diets (Toumpanakis, Turnbull, & Alba-Barba, 2018). Participants reported significantly lower rates of depression, reductions in nerve pain, and improved overall sense of psychological well-being compared against the various control groups.

Athletes following plant-based diets reported an equally high quality of life compared to athletes that ate meat (Mollaioli et al., 2020). When analyzed for satisfaction with social relationships, psychological well-being, sense of physical health and other factors, plant-based athletes versus those following other diets scored high regardless of their diet choices. In other words, there was no sense of “missing out” for vegan or vegetarian athletes versus meat eaters. For those with health complications such as diabetes, plant-based diets can significantly boost satisfaction with life.

Summary

It is simply a myth that you need meat to be happy with your life. People act as if going plant-based consigns you to a bland life consisting of rice cakes and sadness. Better sex, reduced risks for various cancers, diabetes, heart disease, obesity and related illnesses, preserved and possibly enhanced athletic performance, highly rated reports on quality of life and psychological satisfaction per research..where is the downside? “What, do you want to live forever?” Yes, but that’s a separate topic. Do I want to live well now? Absolutely. Do I wish to delay or prevent altogether many of the sad, painful and debilitating conditions I encounter daily in my work…of course! Plant-based diets are a researched-backed best bet!!! Silly vegan…

Thanks for reading!! I hope you enjoyed this post! Feel free to share, sign-up to receive email notifications of new posts, and/ or leave a comment!! Sincerely, Donovan

References

CDC.gov. (2018). Adult obesity facts. Retrieved from https://www.cdc.gov/obesity/data/adult.html

CMS.gov. (n.d.). National health expenditures 2017 highlights [Pdf]. Retrieved from https://www.cms.gov/Research-Statistics-Data-and-Systems/Statistics-Trends-and-Reports/NationalHealthExpendData/Downloads/highlights.pdf

Dawson, A. (2018). These 19 elite athletes are vegan — here’s what made them switch their diet. Retrieved from https://www.businessinsider.com/vegan-athletes-and-why-they-changed-their-diet-11

Hales, C. M., Carroll, M. D., Fryar, C. D., & Ogden, C. L. (2017). Prevalence of obesity among adults and youth: United States, 2015–2016. Retrieved from https://www.cdc.gov/nchs/data/databriefs/db288.pdf

Lynch, H., Johnston, C., & Wharton, C. (2018). Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance. Nutrients, 10(12), 1841. https://doi.org/10.3390/nu10121841

Magnan, S. (2017). Social determinants of health 101 for health care: Five plus five. Retrieved from https://nam.edu/social-determinants-of-health-101-for-health-care-five-plus-five/

Mollaioli, D., Ciocca, G., Limoncin, E., Sante, S. D., Gravina, G. L., Carosa, E. L., Lenzi, A., & Jannini, E. A. F. (2020). Lifestyles and sexuality in men and women: the gender perspective in sexual medicine. Reproductive Biology and Endocrinology, 18(10). https://doi.org/10.1186/s12958-019-0557-9

Pilis, W., Stec, K., Zych, M., & Pilis, A. (2014). Health benefits and risk associated with adopting a vegetarian diet. Roczniki Panstwowego Zakladu Hygieni, 65(1), 9-14. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24964573

Rodio, M. (n.d.). The vegan diet of American Olympic weightlifter Kendrick Farris. Retrieved from https://www.mensjournal.com/food-drink/vegan-diet-american-olympic-weightlifter-kendrick-farris/

Toumpanakis, A., Turnbull, T., & Alba-Barba, I. (2018). Effectiveness of plant-based diets in promoting well-being in the management of type 2 diabetes: A systematic review. BMJ Open Diabetes Research & Care, 6. e000534. doi: 10.1136/bmjdrc-2018-000534

U .S. Department of Health and Human Services. (n.d). Overweight & obesity statistics. Retrieved 2/22/2020 from https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity

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Share this:

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“What difference does it make?”

How good is that steak? How much pleasure do you gain from that American lifestyle?

Our “moderation” is costing the U.S. $3.5 trillion per year: $10,739 per person

Eating a plant-based diet drastically reduces the prevalence of being overweight or obese, AND reduces the associated health complications

Eating plant-based is about living better & feeling better…Now!!

Better sex: Lower dysfunction, higher testosterone

Athleticism: Strength, endurance, and enhanced recovery

A happier, healthier life now…and later

Summary

References

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Like this:

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