Yoga, meditation, and other mindfulness exercises can actually reverse stress-related changes in genes linked to poor health and depression, according to a new scientific study.
In the new paper, published in Frontiers in Immunology, British researchers analyzed the findings from 18 previously published studies on the biological effects of meditation, yoga, breathing exercises, Qi gong and Tai Chi. Together, the authors say, the studies show that these mind-body exercises appear to suppress the expression of genes and genetic pathways that promote inflammation.
In today’s society, in which stress is primarily psychological, the body’s inflammatory response can become chronic and can impair both physical and mental health. Researchers found that people who practiced these activities regularly had fewer signs of inflammation, including a decrease in their production of inflammatory proteins. This signals “the reversal of the molecular signature of the effects of chronic stress,” they wrote, which may translate to a reduced risk of inflammation-related diseases and conditions.
Lead author Ivana Buric says existing studies suggest that mind-body interventions “cause the brain to steer our DNA processes along a path which improves our well-being.” She also emphasizes that inherited genes are not static and that DNA activity can depend on things people can control. “By choosing healthy habits every day, we can create a gene activity pattern that is more beneficial for our health,” she says. “Even just 15 minutes of practicing mindfulness seems to do the trick.”