### How Meditation Can Improve Your Health If you're feeling too stressed to find time for the gym or to prepare healthy meals, meditation might be a simple solution to help soothe your nerves and keep your heart healthy. A study published in the American Journal of Cardiology looked at data from over 61,000 adults and found that those who meditated had a lower risk of high cholesterol, hypertension, type 2 diabetes, strokes, and heart attacks. The study showed that people who meditated had many heart health benefits compared to those who didn't. Meditation can reduce stress and anxiety, which are known to be beneficial for heart health. However, the study had some limitations, such as not knowing the types of meditation practiced or how often people meditated. Despite these limitations, the American Heart Association (AHA) supports meditation as a way to lower the risk of heart disease, alongside proven methods like medication and lifestyle changes. The AHA suggests that many common forms of meditation can reduce stress, anxiety, depression, and improve sleep and overall well-being. Previous research has also linked meditation to lower blood pressure, better-controlled blood sugar in people with type 2 diabetes, and reduced cholesterol levels. For example, a clinical trial found that people with type 2 diabetes who practiced mindfulness-based stress reduction had significantly lower blood sugar levels after three months compared to those who didn't meditate. Meditation helps by reducing psychological distress and the overactivation of the sympathetic nervous system, which is responsible for the body's fight-or-flight response. This response can lead to increased stress hormones, inflammation, and spikes in blood pressure and heart rate. To start meditating, you don't need fancy equipment or a lot of time. Even five minutes a day, guided by free apps, can help beginners get started. Consistency is key, so try to meditate for 5 to 10 minutes daily to reduce stress and anxiety, especially during stressful times like the COVID-19 pandemic.