Written by Dr. Balachundar Subramaniam, keynote contributor, director of the Sadhguru Center for the Planet of Consciousness at Beth Israel Deaconess Medical Center, and professor of anesthesiology at Harvard Medical School.
Gut health is currently receiving a lot of attention in the medical and nutritional fields. New foods and supplements are discovered every day that claim to boost gut health. Nevertheless, there is proven evidence supporting the theory that gut health is a key factor in dealing with many medical conditions.
It is a well-known statistic that there are approximately 500 million neurons in the gut and 100 billion neurons in the brain.1. The link between a healthy gut and a healthy brain is well-established, and many people are turning to probiotic foods to boost their mental health.
However, few people realize that this is a two-way relationship. Just as gut health influences the brain, brain activity can also positively influence the gut microbiome.
gut-brain axis
The gut-brain axis essentially refers to the biochemical signaling that occurs between neurons in the gastrointestinal tract and the central nervous system. This bidirectional street involves the central nervous system (CNS), enteric nervous system (ENS), and gut microbiome, a complex of interactions that regulate digestive processes, mood, and overall health. functions as a network.
The human gut microbiome, made up of trillions of microorganisms, is the foundation of everyone’s physical and mental health. These microbes produce neurotransmitters and neuroactive compounds such as serotonin and gamma-aminobutyric acid (GABA) that support our mood and cognitive function.
When our microbiome isn’t functioning properly, our bodies and minds notice it. Research shows that poor gut health is associated with cancer, cardiovascular disease, and intestinal inflammatory diseases.2along with mental illnesses such as anxiety and depression.3.
Gut microbiome, 3D illustration showing the anatomy of the human digestive system and intestinal bacteria. Image credit: Kateryna Kon/Shutterstock.com
Mechanisms within the gut include activation of the immune system, changes in gut structure, and the resulting inflammation, which influences brain structure and function and ultimately influences our behavior and It can affect your emotions. In other words, your gut is truly your body’s second brain.
Effects of meditation on gut health
Meditation practices, from mindfulness meditation to deep breathing exercises, intentionally induce states of relaxation and focus. Although forms of meditation have existed in many Eastern cultures for thousands of years, these practices are becoming increasingly influential in Western cultures as well. Apps like Headspace, Sadhguru, and Mind have hundreds of millions of users.
Beyond the psychological benefits described, these practices can result in physiological changes such as slower heart rate and lower blood pressure, which can lead to reduced stress and overall well-being.Four.
Stress is a well-known cause of worsening intestinal dysfunction, affecting intestinal motility, barrier function, and the microbiome. Meditation can regulate these stress-related changes and positively impact gut health through its stress-reducing effects. It helps restore the balance of intestinal bacteria, improve intestinal barrier function and reduce inflammation.
The latest research highlights the positive impact that regular meditation practice has on gut health. Our joint research focused on the impact of an 8-day Isha meditation Samyana practice on participants’ microbiome and overall health.
this researchFiveThe study, which involved 64 participants, aimed to explore the effects of this advanced meditation process on different blood lipids, how they are digested, and, in turn, their impact on physical and mental health. Through high-resolution mass spectrometry, participants were found to have increased levels of acylglycine, an endocannabinoid-like compound known for its anti-inflammatory, analgesic, and vasorelaxant properties, after the retreat.
In addition, there was a decrease in glycerophosphocholine, glycerophosphoethanolamine, certain plasmalogens, cholesterol esters, acylcarnitines, triacylglycerols/diacylglycerols, indicating a decrease in substances associated with the risk of atherosclerosis. . This study highlights the potential for advanced meditation practices, such as those taught in the Samyama program, to positively impact the gut and lipid metabolism in the intestines.
Another collaborative study of 288 subjects found that beneficial bacteria remained present even 3 months after completing an advanced meditation program with significant preparation time of over 60 days of vegan time containing 50% raw food. We found that it is increasing. In this study, stool samples were analyzed with his 16sRNA sequencing.6
But our research is not the only one to establish how a healthier mind and a healthier gut interact.a study7 A study was conducted to compare the gut microbiota of Tibetan Buddhist monks to their secular neighbors. The study found significant differences potentially associated with lower risk of anxiety, depression, and cardiovascular disease. The monks’ gut microbiota had an increase in certain bacteria, such as Prevotella and Bacteroides. Despite the small sample size of 37 monks and 19 neighborhood residents, this study supports our findings.
Monks who have practiced Tibetan Buddhist meditation daily for years have lower levels of cardiovascular disease markers, as well as a composition of gut microbiota that may promote anti-inflammatory pathways and improved metabolism. showed that. Although this study has limitations, including a small sample size, all men, and observational nature, meditation has a potential role in improving and supporting gut health. There is evidence that this is possible.
Luna Vandoorne. Image credit: Luna Vandoorne/Shutterstock.com
conclusion
Chronic stress can wreak havoc on gastrointestinal function and the wider brain-gut axis. This can cause changes in intestinal motility, increased intestinal permeability (leaky gut), and changes in the gut microbiome. This has been shown to lead to the development of gastrointestinal disorders such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
The link between stress, gut health, and gastrointestinal disorders is not only well established; Momentum is increasing. Stress-related modulation of the gut-brain axis can cause or worsen conditions such as IBS and IBD, demonstrating how important it is to incorporate the ability to reduce stress into daily life .
Effective stress management is essential to maintaining gut health. Practices such as IshaYoga meditation, yoga, mindfulness meditation, and cognitive behavioral therapy have been proven to reduce stress levels and, as a result, have a positive impact on gut health. It will become increasingly clear that incorporating these habits into our lives is an important strategy in preventing or reducing gut-related health problems.
In conclusion, the complex relationship between the mind and the gut is gradually being unraveled. Meditation can positively impact the gut microbiome through its stress-reducing properties, making it a promising therapeutic and preventive tool for managing gut health along with a variety of other conditions.
References
- Herculano-Houzel, Suzana, (2009) The human brain in numbers: the linearly scaled-up primate brain Toi: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2776484/
- Madgalia, Barka et al. (2022). Correlation between human gut microbiota and disease. infectious disease medicine. Toi: https://doi.org/10.1016/j.imj.2022.08.004 https://www.sciencedirect.com/science/article/pii/S2772431X22000375
- Clapp, M., Aurora, N., Herrera, L., Bhatia, M., Wilen, E., Wakefield, S. (2017). The impact of the gut microbiome on mental health: The gut-brain axis. clinics and clinics7(4), 987. Toi: https://doi.org/10.4081/cp.2017.987
- Jamil, A., Gutlapalli, SD, Ali, M., Oble, MJP, Sonia, SN, George, S., Shahi, SR, Ali, Z., Abaza, A., and Mohammed, L. (2023). Meditation and its mental and physical health benefits in 2023. Creus15(6), e40650. Toi: https://doi.org/10.7759/cureus.40650
- Vishnubotra, R. V., Wood, P. L., Verma, A., Chebak, J. E., Hariri, S., Mudigonda, M., Arrankar, S., Maturi, R., Olui, H., Subramaniam, B., Palwale. , D. ., Renschler, J., Sadhasivam, S. (2022) Journal of Integrative and Complementary Medicine28(8), pp. 674–682. Toi:10.1089/jicm.2022.0480.
- Raman, M., Vishnubotra, R., Ramay, H. R., Gonsalves, MC, Singh, A. S., Paware, D., Subramaniam, B., and Sadashivam, S. (2023). BMC complementary medicine and therapy23(1). Toi: 10.1186/s12906-023-03935-8.
- Sun Y, Ju P, Xue T, et al.Changes in fecal microbiota balance associated with long-term deep meditation. General psychiatry 2023;36:e100893. Toi: 10.1136/gpsych-2022-100893
About Dr. Balachundar Subramaniam
Dr. Subramaniam received his medical degree from Jawaharlal Institute of Postgraduate Medical Education and Research (JIPMER), Pondicherry, India. Thereafter, he continued his anesthesiology training at All India Institute of Medical Sciences (AIIMS), New Delhi. 
After receiving his degree from Harvard Medical School in Boston, he gained expertise in cardiac anesthesiology. He also earned a Master of Public Health in Clinical Effectiveness Research from the Harvard TH Chan School of Public Health in Boston.
He was awarded the Ellison “Jeep” Pierce Anesthesiology Chair. He is the Director of the Center for Excellence in Anesthesiology Research at Israel Deaconess Medical Center and an Associate Professor of Anesthesiology at Harvard Medical School. He is also the Director of Sadhguru Center for Consciousness Planet.
He conducts research on perioperative outcomes and has a special interest in meditation as a pre-rehabilitation tool in cardiac surgery patients. He also studies the effects of meditation on sleep quality, cognition, stress and resilience, physician burnout, and the gut microbiome.
Disclaimer: This article has not been peer-reviewed and is presented as the personal opinion of a qualified expert on the subject, in accordance with the General Terms of Use of the News-Medical.Net website.
