In the quest for better health and wellness, we often focus on tangible actions: more exercise, healthier eating, and adequate sleep. Yet, there’s a less tangible but equally important component to our well-being: mindfulness.
To me, mindfulness and its contribution to overall mental and emotional well-being is the secret sauce, the foundation of the pillars of good health. A consistent mindfulness practice has made me better able to manage stress, less reactive, less self-conscious, more optimistic, and more accepting of what is. While I wouldn’t say I’ve always struggled significantly in these areas, mindfulness has undoubtedly enhanced my ability to cope with the challenges of daily life.
What’s more, mindfulness can positively impact heart health, as studies have shown a positive correlation between the two. One study from the American Heart Association showed that young adults who reported having depression had more than double the odds of cardiovascular disease compared to those without depression.
This article explores mindfulness: what it is, why it matters for your heart, and how to weave into the fabric of your life.
What is Mindfulness?
More specifically, mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us, as defined by Mindful.org.
In an age where we are constantly bombarded by information delivered through screens and sounds, it can feel like a struggle to be mindful. That’s why an intentional practice is essential.
Presence is a crucial concept of mindfulness and means living in the now, unbound by the past and detached from the future. As the Chinese philosopher Lao Tzu said, “If you are depressed, you are living in the past. If you are anxious, you are living in the future. If you are at peace, you are living in the present.” Presence brings about peace, and peace is good for the heart.
Fostering Mindfulness
Mindfulness can be nurtured through various practices, each inviting us to engage with the present moment fully. Meditation, breathwork, journaling, yoga, nature walks, and creative pursuits are all pathways to mindfulness when approached with intentionality and an open heart.
My practice includes daily meditation and journaling which ground me in the now. Running, especially on nature trails, can at times embrace some of the qualities of mindfulness when I quiet my mind by tuning out external distractions and bringing my attention inward, focusing on my breath and the sound of my feet hitting the ground.
Additionally, learning through reading books from some of the leading minds on the topic can be a great way to explore some of the concepts of mindfulness. One of my favorites is Eckhart Tolle’s “A New Earth.” Insight Timer is a fantastic meditation app on which offers a wealth of resources from mindfulness practitioners from around the world. If you have any favorite books or practices, I’d love to hear about them in the comments below.
Mindfulness and the Connection to Heart Health
While mindfulness can help with emotional well-being, making one less reactive and accepting of what is, research shows that it also has positive impacts on heart health. Mindfulness has several key benefits:
- Reduced Stress—In a previous post, I covered stress and its detrimental impacts on the heart. Meditation helps one better cope with stress and reduce its symptoms.
- Improved Sleep—I also covered sleep and its importance in a previous post. Stress and an overactive mind are some of the biggest culprits that prevent good sleep.
- Improved Diet/Reduced Blood Pressure—A Brown University study of people with elevated blood pressure who participated in a mindfulness-based blood pressure (MB-BP) reduction program showed significantly improved adherence to the heart-healthy “DASH” diet relative to a control group. In addition, participants in the MB-BP group had an average drop in systolic blood pressure of 5.9 mm Hg, compared to a 1.4 mm Hg reduction in systolic blood pressure in the control group. “Participants in the program showed significant improvement in adherence to a heart-healthy diet, which is one of the biggest drivers of blood pressure, as well as significant improvements in self-awareness, which appears to influence healthy eating habits,” said lead study author Eric B. Loucks, an associate professor of epidemiology, behavioral and social sciences, and director of the Mindfulness Center at Brown University.
As you can see, mindfulness practices are good for both your heart and emotional well-being. What’s best is that mindfulness is available to everyone. That said, people who have suffered trauma should seek professional help, as the emotional wounds may interfere with the benefits of mindfulness. Let’s embrace the present moment together, fostering a heart-healthy lifestyle that nurtures both body and mind. Your journey to a more mindful, peaceful life starts now.
Stay healthy and namaste.