Why Meditation May Help You Live Longer

In the pursuit of longevity and vitality, humanity has often sought answers in ancient practices. None, perhaps, have been as promising as meditation. For thousands of years, this practice has been championed as a gateway to a lifetime of wellbeing. Now, modern studies are confirming why this tradition has been upheld for so long: the connection between meditation and longevity is beginning to reveal itself.

A Calm Mind is a Healthy Mind
There's a growing pile of evidence that suggests calmer individuals may enjoy extended lifespans. Adding to that evidence is a 2019 study which found a correlation between slower brain activity levels and longevity₍₁₎. In effect, a calm mind may be the key to extending your lifespan. This is where meditation comes into play, as it's (unsurprisingly) been shown to increase brainwave patterns associated with a relaxed mind state_(2,3,4) and decrease brain activity associated with information processing₍₅₎. Alzheimer's research has been particularly interested in the benefits of meditation. A 2019 study suggests that mindfulness-based stress reduction practices, including meditation, hold promise in delaying the progression of age-related cognitive disorders like Alzheimer's and dementia by improving memory and mental cognition₍₆₎.

Combatting Aging at the Cellular Level
When it comes to aging, telomeres play a crucial role in your cellular health. Telomeres are the protective caps at the ends of chromosomes. These are kept intact by telomerase, an enzyme that maintains these end-caps. As you grow older, decreased telomerase activity leads to cellular breakdown associated with aging. Fortunately, tudies show that meditation may positively influence telomere length by reducing cognitive stress and increasing positive mental states and hormonal factors₍₇₎. Both direct studies and comprehensive meta-analyses have repeatedly shown that meditation is associated with significant boosts in telomerase activity, even up to 43%_(8,9,10,11). While there are many lifestyle factors that impact your health while aging, the continued practice of meditation over thousands of years – and the support of recent research – offer strong support for its beneficial role in improving longevity.

The Physiological Benefits of Meditation
Meditation practices have been associated with several benchmarks linked to improved longevity. Studies have shown that practicing meditation can lead to significantly lower blood pressure compared to other relaxation techniques₍₁₂₎. Meditation has also been linked to enhanced immunity, reduced oxidative stress and cortisol regulation, all factors contributing to longevity₍₁₃₎.

All this research adds up to one big idea: meditation may be a key pillar in the foundation of a long and healthy life. By calming and strengthening our brains through this ancient practice, meditation improves our mental and physical wellbeing. If you've been waiting to begin your own meditative practice, then this is the sign to start. Your future self is counting on you!

1. Zullo, J. M., Drake, D., Aron, L., O’Hern, P., Dhamne, S. C., Davidsohn, N., ... & Yankner, B. A. (2019). Regulation of lifespan by neural excitation and REST. Nature, 574(7778), 359-364.

2. Kasamatsu, A., & Hirai, T. (1966). An electroencephalographic study on the Zen meditation (Zazen). Psychiatry and Clinical Neurosciences, 20(4), 315-336.

3. Murata, T., Koshino, Y., Omori, M., Murata, I., Nishio, M., Sakamoto, K., ... & Isaki, K. (1994). Quantitative EEG study on Zen meditation (zaZen). Psychiatry and Clinical Neurosciences, 48(4), 881-890.

4. Takahashi, T., Murata, T., Hamada, T., Omori, M., Kosaka, H., Kikuchi, M., ... & Wada, Y. (2005). Changes in EEG and autonomic nervous activity during meditation and their association with personality traits. International Journal of Psychophysiology, 55(2), 199-207. 

5. Van Lutterveld, R., Houlihan, S. D., Pal, P., Sacchet, M. D., McFarlane-Blake, C., Patel, P. R., ... & Brewer, J. A. (2017). Source-space EEG neurofeedback links subjective experience with brain activity during effortless awareness meditation. NeuroImage, 151, 117-127.

6. Wells, R. E., Kerr, C., Dossett, M. L., Danhauer, S. C., Sohl, S. J., Sachs, B. C., ... & Yeh, G. Y. (2019). Can adults with mild cognitive impairment build cognitive reserve and learn mindfulness meditation? Qualitative theme analyses from a small pilot study. Journal of Alzheimer's Disease, 70(3), 825-842.

7. Epel, E., Daubenmier, J., Moskowitz, J. T., Folkman, S., & Blackburn, E. (2009). Can meditation slow rate of cellular aging? Cognitive stress, mindfulness, and telomeres. Annals of the New York Academy of Sciences, 1172(1), 34-53.

8. Ornish, D., Lin, J., Daubenmier, J., Weidner, G., Epel, E., Kemp, C., ... & Blackburn, E. H. (2008). Increased telomerase activity and comprehensive lifestyle changes: a pilot study. The Lancet Oncology, 9(11), 1048-1057.

9. Jacobs, T. L., Epel, E. S., Lin, J., Blackburn, E. H., Wolkowitz, O. M., Bridwell, D. A., ... & Saron, C. D. (2011). Intensive meditation training, immune cell telomerase activity, and psychological mediators. Psychoneuroendocrinology, 36(5), 664-681.

10. Khalsa, D. S. (2015). Stress, meditation, and Alzheimer’s disease prevention: where the evidence stands. Journal of Alzheimer's Disease, 48(1), 1-12.

11. Schutte, N. S., Malouff, J. M., & Keng, S. L. (2020). Meditation and telomere length: a meta-analysis. Psychology & Health, 35(8), 901-915.

12. Schneider, R. H., Alexander, C. N., Staggers, F., Orme-Johnson, D. W., Rainforth, M., Salerno, J. W., ... & Nidich, S. I. (2005). A randomized controlled trial of stress reduction in African Americans treated for hypertension for over one year. American Journal of Hypertension, 18(1), 88-98.

13. Thibodeaux, N., & Rossano, M. J. (2018). Meditation and immune function: The impact of stress management on the immune system. OBM Integrative and Complementary Medicine, 3(4), 1-23.