Meditation improves gene expression
This year there are a smattering of studies suggesting that meditation, yoga and mindfulness practices improve gene expression. Gene expression relates not only to family traits like hair color, but to the smooth operation of every cell and tissue in your body for the rest of your life.
Gene expression and epigenetics
Epigenetics is the big news in genetics that no one seems to be talking about. Me and my colleagues at Kripalu, however, are very excited. The concept is that we each have an internal environment, and we have much more control over that internal “soup” in which our genes unfold that we’d thought, is good news for those of us in the yoga lifestyle world. Everything you do in life – the food you choose (and choose not to) eat, the way you work relationships, how you feel about yourself and everything around you – influences your internal environment. Epigenetics is the environment – the internal environment – you create through lifestyle.
There’s a shamanic teaching that you become the result of all the vibration you surround yourself with. So, love that car. Love that apartment, and really love all the foibles of your spouse. Life (and your health) will be better for it. This ancient teaching sounds modern and true in the age of epigenetics.
These are early, small studies but are fascinating enough to point the way for larger trials. There is geek drama here. In one study, in the journal Psychoneruoendocrinology, a group of 19 people with a regular ongoing meditation practice were tested before and after a day of intensive mindfulness meditation practice. A control group of 21 people who did not meditate were tested before and after a day of leisure activities. At the beginning of the study, people in each group had similar test results for genetic markers. After the intervention the meditation group had significantly improved levels of epigenetic regulatory enzymes, lower expression of pro-inflammatory and other chronic disease promoting genetic markers.
After one day.
The take home
Everything that you do matters. You create much of who you are by what you do and how you feel. Eating a whole-foods plant-based diet, learning how to deal with the ever-increasing levels of stress in our worlds, and doing what you can to enjoy your life matters. There are a growing number of quality resources to help you – find an author or teacher of yoga, meditation or mindfulness that resonates with you, and practice.
Here are just a few:
- Kripalu is filled with wonderful teachers, many of whom now have CD practices and books available in addition to offering workshops.
- Check out Stephen Cope, Aruni Nan Futeronsky, and Bhavani Lorraine Nelson.
- I love Sally Kempton. She has been practicing and teaching for decades, and has a rare combination of wisdom, kindness and clarity. She’s in the zone.
- Then there’s me. My book, Every Bite is Divine uses yoga and mindfulness in combination with nutrition awareness to help find peace in the war on weight.
- Yoga and Diabetes: Your Guide to a Safe and Effective Practice, my second book, with co-author Lisa Nelson, MD comes out this summer. More on that later.
- I put time and energy into my almost-montly newsletter that aims to inspire and guide a mindful and botanical integrative whole-foods lifestyle. Yoga, Botanicals, Nutritional Science, Fun and Creativity. That’s me. Check out the newsletter here.
- You might also enjoy:
- Begin a yoga practice: tips for a happy introduction.