Meditation, a simple approach to fighting stress

Today, thanks to the research conducted on the impacts of chronic stress on the body, medical practitioners the world over are also recognising the benefits of meditation and relaxation techniques as a means of relieving stress in both healthy and sick individuals.

There is nothing abnormal about stress and in fact, it can even been beneficial at moments when we are faced with a challenge. In case of a short-lived stressful event, such as taking exams, stress triggers an immediate increase in heart rate and blood pressure and redistributes blood flow to the brain and muscles to deal physically and emotionally with the challenge. However, when it is sustained over a long period, it becomes negative and is harmful to the health.

Schematically stress goes through three phases. The first, lasting a few minutes to a few hours, is called the alarm or the fight-or-flight response and is when the nervous system is primarily activated leading to an immediate secretion of the chemicals adrenaline and noradenaline. The second phase is known as the resistance and can last several days or weeks. Here, the brain stimulates the supra-renal glands (located on the top of the kidneys) to release cortisol, often called the stress hormone. Cortisol acts on various organs to divert energy to the brain and muscles in an attempt to improve performance but in so doing, exerts an adverse effect on the immune system and digestive tract. 

If the stress is persistent, as it might well be when an individual faces prolonged adversity in his/her personal, family or professional life, the energy reserve is progressively depleted and the third phase – exhaustion – occurs. The compensatory mechanisms can no longer handle the chronic stressors and the excessive release of cortisol and noradrenaline becomes detrimental, triggering a variety of symptoms such as tension headache, digestive discomfort and frequent infections (due to weakened immune system). It can also aggravate a pre-existing medical condition such as high blood pressure, diabetes, heart illnesses, ulcer, sleep or anxiety disorders, pain or cancer. Long-lasting stress can seriously impair the health of the individual. 

Several types of medication as well as behavioural techniques and alternative medicine can treat stress. The meditation approach is not only simple but can be carried out at no cost in many different locations and does not require specific equipment or training. 

Although meditation can worsen the symptoms in certain individuals suffering from mental illness, most health professionals endorse meditation for its positive effect on emotional wellbeing. However, some remain sceptical as to its real therapeutic impact due to a lack of clear-cut evidence.

Recent controlled studies have demonstrated the beneficial physiologic effects of meditation. Most important of these is the lowering of noradrenaline levels, indicating that the nervous system has switched back to a more relaxing state. The second, as shown in a study conducted at Chulalongkorn University’s faculty of medicine, reveals that the cortisol and the blood pressure are significantly reduced in people practising meditation compared with controlled subjects. The improvement in the biological markers of stress correlates well with the global feeling of better mental and physical health described by most people practising meditation. 

It is then worth noting that such leading medical institutions as Mayo-Clinic, John Hopkins hospital and Harvard medical school are now integrating the meditation approach with conventional treatment, be it curative or preventive. 

Even though more tangible proof of the clinical effects of meditation are needed, any approach enhancing relaxation and lessening stressful situations should be recommended by physicians to take care not only |of the medical issue per se but also of the emotional health of the |individual. 

 

DR GERARD LALANDE is Managing Director of CEO-HEALTH, which |provides medical referrals for expatriates and customised executive |medical check-ups in Thailand. He can be contacted at [email protected]