I’ve always struggled with meditation. My mind is always busy and I struggle with sitting still for long enough to reap the benefits. However, there are so many ways to achieve that meditative state, and you need to find what works well for you. For instance – my meditation is my plants – all of the spare ledges in my house tend to have a little green living thing that needs love and care a few times a week. I find it easier to take 20 minutes a few times a week to water, fertilise and care for these little guys. The above photo is my front doorstep.
Guided meditation is also great for quieting the busy mind, and I often plug in my ear phones whilst watering my plants and run through one of the many meditation apps that have been developed. You do you boo – meditation does not always involve sitting cross legged on the floor – it is the deliberate act of slowing your thoughts and being present in the moment.
The thing is, meditation has been shown to have numerous benefits for physical and mental health, and recent research has begun to explore its effects on gut health. The gut is home to a vast community of microorganisms that play a critical role in overall health, including our ability to use and metabolise our hormones. In particular, mediation has been shown to have a beneficial impact on our Estrobolome, which is the collection of gut bacteria that helps to regulate the way that your body processes estrogen.
The estrobolome is a complex system that is influenced by many factors, including diet, antibiotics, and the contraceptive pill. When the balance of the estrobolome is disrupted, it can lead to an imbalance in the metabolism of estrogen, which can have negative effects on health. For example, too much of the harmful estrogen metabolites can increase the risk of certain health conditions, such as breast cancer, endometrial cancer, and osteoporosis.
To maintain a healthy estrobolome, it is important to eat a balanced diet that is rich in fiber and prebiotics, and to support a healthy microbiome with meditation and mindfulness practices.
Studies have found that meditation can help to reduce stress, which is a major factor that can negatively impact gut health. Chronic stress can disrupt the delicate balance of gut bacteria, leading to a variety of digestive issues, such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and leaky gut.
Meditation has also been found to improve gut motility, which is the movement of food and waste through the digestive tract. Slowed gut motility can lead to constipation, bloating, and other digestive issues. Meditation has been found to stimulate the vagus nerve, which is responsible for controlling gut motility and reducing inflammation in the gut.
Additionally, meditation has been found to improve the immune system, which is critical for maintaining gut health. The gut is lined with immune cells that help to protect against harmful pathogens and maintain the balance of gut bacteria. Meditation has been found to activate the immune system, making it more effective in fighting off harmful bacteria and maintaining gut health balance, with lots of the good bugs that we want and less of the delitirious ones.
There are so many ways to meditate, and each person might find a specific practice more beneficial to themselves. There are a host of free apps that help with meditation and breathing practices that are easily incorporated in less than 5 minutes a day. I enjoy the Headspace app, but those of you who suffer from insomnia may benefit from something like the Calm app.
