You At Your Best

What began among Buddhist monks is now a secular practice followed by an increasing number of Americans, whether it is being used for U.S. Army resilience training or in a quick lunch-time yoga class. The practice of mindfulness as a mind-body technique has been defined as self- regulation of attention with an attitude toward openness, curiosity and acceptance. To put it another way, mindfulness is being aware of the present moment and calmly acknowledging and accepting one's feelings, thoughts, bodily sensations and surrounding environment without judgment. Jon Kabat Zinn, professor emeritus of medicine and creator of the Center for Mindfulness in Medicine, Health Care and Society at the University of Massachusetts Medical School, helped bring mindfulness and meditation to the mainstream in 1979 with his 8-week Mindfulness Based Stress Reduction (MBSR) course. Initially his course focused on mindfulness practices to help patients with pain reduction. "Today, mindfulness has been shown to help with many other medical concerns, including anxiety, depression and chronic inflammatory conditions," Dr. Kristin Markell of the Washington Regional Center for Wellbeing says. "Scientific evidence is mounting that chronic diseases can be improved with mindfulness." Dr. Markell points to a research study involving people who had not previously been exposed to the practice of mindfulness. "Researchers looked at the participants' brains before and after an 8-week MBSR training," she says. "The researchers found that, after the program, the participants had an increase in brain matter density in areas of the brain associated with learning, memory, emotion regulation and perspective taking. Typically, these are areas of the brain that shrink with age," she says. "Changes in brain density and increased flow to certain areas of the brain may explain why mindfulness is now incorporated into many treatment plans for anxiety, depression, OCD, addiction and PTSD," Dr. Markell says. "Studies are also showing that meditation and mindfulness can reduce stress, decrease negative emotions and increase overall happiness. Other studies have shown benefit with the addition of mindfulness into the treatment programs of chronic diseases, chronic pain, irritable bowel syndrome and autoimmune disorders." The positive effect of mindfulness on wellbeing was further explored in a 2013 study on "relaxation response," or meditation. The study showed how meditation, practiced 15 minutes a day, caused changes in gene expression of 172 genes that regulate inflammation, the circadian rhythm and blood sugar break down. "This study starts the discussion that the simple act of meditation, for 15 minutes a day, could be powerful enough to create change at the genetic level in which genes are turned on or off in your body," Dr. Markell says. And fortunately, she says, the practice is accessible for most people. "Mindfulness may be as simple as taking three deep belly breaths before eating a meal or listening to a 15-minute guided meditation on one of the many available meditation apps," Dr. Markell says. For those who prefer face-to-face instruction, she adds, many local yoga studios or meditation studios offer meditation classes. "You may even notice a few minutes of mindfulness placed at the end of your intense exercise class to allow your body to calm, shifting from the sympathetic 'fight or flight' nervous system to the parasympathetic 'rest and digest' nervous system, before you proceed back out into the fast-paced world," she says. "Take advantage of that." For those who find it difficult to maintain focus long enough for meditation, she says, "There's a reason mindfulness is called a practice. The mind learns to stay clearer with time and practice. Each time you notice your mind has wandered and you work to redirect it, you are building new neurons in your brain. Like a habit, these neurons strengthen over time and use." Dr. Markell says the effects of mindfulness are cumulative and have been compared to a day on vacation. "So, the more you do it, the better," she says. "And who doesn't love a day of vacation?" sponsor content Center for Wellbeing Kristin Markell, M.D., recently established the Washington Regional Center for Wellbeing, where she specializes in integrative medicine for women. Dr. Markell provides care using integrative, functional and conventional medicine techniques to evaluate overall health and provide a personalized care plan to help women restore optimal health and balance in their lives. Dr. Markell, a board- certified OB-GYN, practiced at Washington Regional's HerHealth Clinic for 10 years before completing an integrative medicine fellowship in 2019 at the University of Arizona, Andrew Weil Center for Integrative Medicine. She earned her medical degree at the University of Arkansas for Medical Sciences, where she also completed a residency in obstetrics and gynecology. She has been named a Fellow of the American Congress of Obstetricians and Gynecologists. The Center for Wellbeing is located at 688 Millsap Road, Suite 100, in Fayetteville. Appointments are available by calling (479) 463- 3084. For more information, visit wregional.com/wellbeing. Mindfulness matters • Breathe in your nose for a count of 4 (1-2-3-4), filling up your lungs. • Hold your breath for a count of 7 (1-2-3-4-5-6-7). • Breathe slowly out of your mouth for a count of 8 (1-2-3-4-5-6-7-8), pushing all the air out of your belly. Repeat three times or as needed. Dr. Markell recommends this simple exercise, called 4-7-8 Breathing, for mindfulness beginners: satUrday, feBrUary 29, 2020 | March - natUral health & Wellness nWadg.coM/yoUatyoUrBest | yoU at yoUr Best | 9

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