From the MedicalNewsToday site
Transcendental meditation lowers blood pressure in black adolescents
03 Apr 2004
Black adolescents at risk to be hypertensive adults can lower their
blood pressure through daily transcendental meditation, according to
research published in the April issue of the American Journal of
A study of 156 inner-city black adolescents in Augusta, Ga., with
high-normal pressure showed that teens who practiced 15 minutes of
transcendental meditation twice daily steadily lowered their daytime
blood pressures over four months and that their pressures tended to
stay lower, according to Dr. Vernon A. Barnes, physiologist at the
Medical College of Georgia and principal author of the paper.
"Allowing your mind to go to that state of inner quietness and be
there for a time has an effect on the physiology by reducing stress
hormone levels like cortisol and reducing activation of the
sympathetic nervous system which controls the fight-or-flight
response," says Dr. Barnes. "In a short time, we can teach this
standardized meditation method that has been taught all over the world
for 50 years. That technique can then be used throughout a lifetime
without side effects or additional expense."
Adolescents in the study who practiced transcendental meditation
experienced an average 3.5 millimeter drop in their systolic pressure,
the top number that indicates the pressure inside blood vessels that
the heart is pumping against, and a 3.4 millimeter decrease in
diastolic pressure, the bottom number that indicates pressure while
the heart is at rest.
Participants in health education classes, who served as the control
groups, experienced no significant change. Heart rate, probably one of
the simplest measures of stress level reduction, also dropped in
meditating students and remained consistent in the control groups, Dr.
"Even if your blood pressure comes down a few millimeters when you are
young, if you can maintain that into adulthood, you can significantly
reduce your risk for cardiovascular disease," he says.
High blood pressure affects one in four adults in the U.S. and is a
major risk factor for heart attack and stroke, the first and third
leading causes of death, respectively, according to the National
Center for Health Statistics and the Centers for Disease Control and
Prevention. "This is not a problem that occurs suddenly at age 45 or
50," Dr. Barnes says. "High blood pressure starts at a young age and
it seems it's starting at a younger age than we have previously
thought. So we wanted to look at intervention with young people,
specifically young African-Americans who likely will have the most
severe problems with hypertension when they grow up."
Dr. Barnes first identified students with high-normal pressure based
on three consecutive screenings in the Richmond County, Ga., school
system, then randomly assigned them to the transcendental meditation
program or a 15-minute health education program based on National
Institutes of Health guidelines that included no intervention.
The transcendental meditation group meditated for 15 minutes twice
daily once at school and once at home and twice daily at home
during the weekend. To ensure an accurate measure of blood pressure as
the adolescents went about their lives, both groups wore 24-hour
monitoring devices to check their blood pressure every 20 minutes from
6 a.m. to 11 p.m. and every 30 minutes from 11 p.m. to 6 a.m.
Researchers also looked at parameters such as body mass index, weight,
body surface area and environmental stress so that other changes that
might affect blood pressure would be noted.
"Once the program stopped, we had a follow-up at four months and their
blood pressures were still down," Dr. Barnes says, but long-term
studies are needed to see the impact of reduced pressure on disease
He noted that underlying physiologic pathways that enable meditation
to lower blood pressure are unclear and also need further study.
However, the practice that transcends thought has been shown to reduce
sympathetic nervous system response and stress hormone levels which
ultimately reduces the workload on the heart. "These events may result
in improved myocardial and vascular function, leading to decreased
(blood pressure) levels, thereby helping to prevent early onset of
hypertension," he and his colleagues at MCG's Georgia Prevention
He says that the health benefits of transcendental meditation are
becoming more accepted in the medical community as these types of
studies document its impact on the body and mind. The willingness of
the teens to practice meditation is evidence, although perhaps less
traditional documentation, of its benefits as well. "How do you get a
teen-ager to sit for 15 minutes with his eyes closed twice a day every
day for a long period of time? How can you possibly accomplish that?"
he asks rhetorically.
The technique, which enables the most settled, relaxed state of mind,
is an easy sell once people practice it, says Dr. Barnes, who has used
the technique since 1972 and taught it since 1974. "Anyone can
meditate and anyone can benefit. You don't have to be under a huge
load of stress and you don't have to be hypertensive. There are many
benefits in terms of developing your own potential," he says, equating
the experience to a mental bath that washes away the stress of the day.
Dr. Barnes' research was supported by funding from the National Heart,
Lung and Blood Institute and an American Heart Association Scientist
Development Grant. He also acknowledged the support of the Richmond
County School System in helping make the research possible.
Contact: Toni Baker
Medical College of Georgia
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