Latest Research

20 Minutes A Day Of Relaxation Reduce Hypertension

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Relax! It may be just what the doctor ordered. While studies find that mind-body practices (yoga, meditation, etc.) that induce the relaxation response (RR) reduce blood pressure, the molecular pathways that lead to this association remain unknown. A recent study analyzed RR’s effects on gene pathways over an 8-week RR-based intervention in 58 patients diagnosed with hypertension. The intervention consisted of 20 minutes per day of diaphragmatic breathing, mantra repetition, and mindfulness meditation. Blood samples were taken for RNA analysis and results found that RR regulates 1771 genes in the following categories: immune regulatory pathways and metabolism, glucose metabolism, cardiovascular system development, and circadian rhythm. This is the first study to uncover the molecular mechanisms that support mind-body practices as an effective treatment for hypertension. The Journal of Alternative & Complimentary Medicine Society

→Takeaway: While the science behind integrative treatment methods (nutrition, meditation, exercise, etc.) is oftentimes lacking, this study illustrates the profound effects a simple mind-body exercise (just 20 minutes a day!) can have on the body. As life gets hectic, remember that small lifestyle changes can yield life-changing results!

Leslie Ann received her BA from the University of Notre Dame and has a Master’s degree in Public Health and Nutrition from Johns Hopkins University. With over a decade of experience working in the health and wellness field as a nutritionist, health writer, and project manager, Leslie Ann is the backbone of the Gutbliss team, overseeing operations as well as the strategic mission of Gutbliss Rx, and authoring much of the content on the site. As a certified yoga teacher and personal trainer, she is an avid believer in integrative methods to treat and heal the body.

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