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Act of Meditation.
How long do you have to meditate to see such results? Well, in the study, participants were told to meditate for 40 minutes a day, but the average ended up being 27 minutes a day. Several other studies suggest that you can see significant positive changes in just 15 to 20 minutes a day.
As for Lazar's own meditation practice, she says it's "highly variable. Some days 40 minutes. Some days five minutes. Some days, not at all. It's a lot like exercise. Exercising three times a week is great. But if all you can do is just a little bit every day, that's a good thing, too."
Turns out meditating can give you the brain of a 25-year-old. Too bad it can't also give you the body of one.
Meditation for can make your brain younger.
Neuroscientist Sara Lazar, of Mass General and Harvard Medical School, started studying meditation by accident. She sustained running injuries training for the Boston Marathon, and her physical therapist told her to stretch. So Lazar took up yoga.
"The yoga teacher made all sorts of claims, that yoga would increase your compassion and open your heart," said Lazar. "And I'd think, 'Yeah, yeah, yeah, I'm here to stretch.' But I started noticing that I was calmer. I was better able to handle more difficult situations. I was more compassionate and open hearted, and able to see things from others' points of view."
Eventually, she looked up the scientific literature on mindfulness meditation (a category into which yoga can fall). She found the ever-increasing body of evidence that shows that meditation decreases stress, depression, and anxiety, reduces pain and insomnia, and increases quality of life.
So she started doing some neuroscience research of her own.
In her first study, she looked at long-term meditators (those with seven to nine years of experience) versus a control group. The results showed that those with a strong meditation background had increased gray matter in several areas of the brain, including the auditory and sensory cortex, as well as insula and sensory regions.
This makes sense, since mindfulness meditation has you slow down and become aware of the present moment, including physical sensations such as your breathing and the sounds around you.
However, the neuroscientists also found that the meditators had more gray matter in another brain region, this time linked to decision-making and working memory: the frontal cortex. In fact, while most people see their cortexes shrink as they age, 50-year-old meditators in the study had the same amount of gray matter as those half their age.
That's remarkable.
Lazar and her team wanted to make sure this wasn't because the long-term meditators had more gray matter to begin with, so they conducted a second study. In it, they put people with no experience with meditation into an eight-week mindfulness program.
The results? Even just eight weeks of meditation changed people's brains for the better. There was thickening in several regions of the brain, including the left hippocampus (involved in learning, memory, and emotional regulation); the TPJ (involved in empathy and the ability to take multiple perspectives); and a part of the brainstem called the pons (where regulatory neurotransmitters are generated).
Plus, the brains of the new meditators saw shrinkage of the amygdala, a region of the brain associated with fear, anxiety, and aggression. This reduction in size of the amygdala correlated to reduced stress levels in those participants.
Many of us have encountered this question several times in our lives but it is often difficult to know what a sustainable lifestyle actually is. It is indeed challenging to understand such a complex concept because the term ‘sustainability’ has a multidisciplinary use. It can be typically described as the capability of a system to endure and maintain itself. The most often quoted definition comes from the UN World Commission on Environment and Development: “sustainable development is development that meets the needs of the present without compromising the ability of future generations to meet their own needs”. Therefore, in a sustainable world, resources are finite and precious. In order to leave these resources to the generations of tomorrow, sustainability is the way to go.
Environmental sustainability is one of the three (and more popular) pillars of sustainability. It is a state in which the demands placed on the environment can be met without reducing its capacity to allow all people to live well, now and in the future. In other words, the ability to maintain renewable and non-renewable resource depletion that can be continued indefinitely. However, this does not mean living without luxuries and other worldly comforts, but rather, being aware of your resource consumption and reducing unnecessary waste.
A sustainable lifestyle is not only easy to achieve but if done right it can be a really rewarding experience. Here are some easy tips to lead a more sustainable lifestyle:
1. The Power to Power Off
In the age of technology, our emotional attachment to gadgets and dependance on electricity can be changed through solar energy chargers. LED lights and CFL bulbs are proven to last longer and are environmentally friendly. Take small, yet effective steps like remembering to turn lights and other electronics off.
2. Step Up
Do you really need to use a car? Using public transport not only reduces air pollution but is also a great way of commuting. Other great alternatives include walking and cycling, which can double as workout regimes and you can have the summer body that you always dreamt of!
3. Eat Consciously
It’s never too late to go vegan. Animal agriculture contributes more to CO2 emissions than the entire transport system combined. Reports have stated that avoiding meat and dairy is the single most effective thing you can do to reduce your individual CO2 footprint. In addition, a vegan or even a vegetarian lifestyle improves your health and promotes animal welfare. However, not only what you eat matters but also how you eat it. Recyclable food containers like paper or steel straws, biodegradable packaging and using your own containers everywhere makes a huge difference.
4. We Wear Green on Wednesdays
The fashion industry is one of the world’s most polluting industries. Shopping less would not only help the environment but will also save you money. Recycling and/or donating old clothes is another way of reducing waste. Sustainable fashion houses have also sprung up all across the world which are producing eco-friendly collections – if you do buy new, why not support an environmentally friendly brand. In addition, many makeup brands are working towards cruelty-free organic products.
5. Don’t be a Plastic Bag Drifting Through the Wind
Living in modern society, it is very challenging to lead a plastic-free life – but not impossible. These are just a few possible starting points to your journey with their own challenges and varying results. It can start with a gesture as small as refusing purchase of plastic bottles and bags. Before you know it, you will be making your own packaging and deodorant.