By Erica Benedicto, PA-C, MPH
Founder, Shiny Healthy People and Whole Health Collective, Austin, TX
Ms. Benedicto reports no financial relationships relevant to this field of study.
SYNOPSIS: This review article shows that meditation, particularly Kirtan Kriya, can mitigate the negative biochemical effects of stress.
SOURCE: Khalsa D. Stress, meditation and Alzheimer’s disease prevention: Where the evidence stands. J Alzheimers Dis 2015;48:1-12.
SUMMARY POINT
- Meditation, specifically Kirtan Kriya, may benefit patients who suffer from mild cognitive impairment, subjective cognitive decline, and Alzheimer’s disease.
This review article focuses on a common lifestyle risk factor, chronic stress, and its effects on the brain and Alzheimer’s disease (AD). Chronic stress is associated with cognitive decline, memory loss, decreased size of the anterior cingulate cortex, and diminishing telomerase levels. The researcher reviews multiple forms of meditation as primary, secondary, and tertiary prevention and focuses on Kirtan Kriya (KK) meditation. KK uses five specific actions that increase blood flood to certain areas of the brain, among other benefits. Meditative practices, including transcendental meditation, relaxation response, and mindfulness-based stress reduction, also are outlined along with their benefits. These techniques have been shown to positively impact the brain in various ways, including decreasing the expression of inflammatory genes and increasing telomerase activity by 43%.
The KK study looked at 14 participants with memory problems and performed baseline cerebral blood flow levels, SPECT scans, and neuropsychological testing. The comparison group listened to music instead of KK meditation.1 After 8 weeks, in the meditation group, significant increases were found in the cerebral blood flow ratios in the prefrontal, superior frontal, and superior parietal cortices (P < 0.05). A portion of the neuropsychological tests improved as well, but was not statistically significant. Subjectively, participants who completed the 8-week meditation program reported increased memory function, which is important since people with subjective cognitive decline are at higher risk of progressing to both mild cognitive impairment and AD.2
Clinicians should find these results encouraging, but the research on meditation is still in its infancy. Based on studies reviewed, the author recommends that meditation, in addition to lifestyle modifications, including nutrition, physical fitness, mental exercises, and social interaction, be part of an AD prevention program.2 According to his research, KK even can be used as the sole treatment, such as when other lifestyle modifications are too difficult or expensive
to institute.
Figure 1: Kirtan Kriya Meditation |
|
Posture: Sit in chair with feet flat on floor Breath: Normal breathing pattern Eyes: Closed Sounds: Saa, Taa, Naa, Maa, following the tune of “Mary had a little lamb” Finger Movement: Shown below. Always forward, thumb to index finger, middle, ring, and pinky Visualization: L-shaped sweep from top of head, down to forehead to out through nose level. Sequence: Two minutes sing out loud, 2 minutes in stage whisper, 4 minutes say sounds silently to self, whisper for 2 minutes, complete by singing out loud for 2 minutes. Complete 12 minutes and then inhale deeply a few times and stretch arms overhead before opening eyes.
Adapted from: Khalsa D. Stress, meditation and Alzheimer’s disease prevention: Where the evidence stands. J Alzheimers Dis 2015;48:1-12. |
REFERENCES
- Newberg A, et al. Meditation effects on cognitive function and cerebral blood flow in subjects with memory loss. J Alzheimers Dis 2010;20:517-526.
- Reisberg G, et al. Outcome over seven years of healthy adults with and without cognitive impairment. Alzheimers Dement 2010;6:11-24.
This review article shows that meditation, particularly Kirtan Kriya, can mitigate the negative biochemical effects of stress.
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