By Dr. Mercola
Upon returning from combat, many soldiers struggle to fit
back into civilian life. The emotional trauma leaves many in a
state of depression or suffering associated with post-traumatic
stress disorder (PTSD).
In fact, it’s estimated that 18 veterans commit suicide every
day due to the ravages of PTSD. And many others find they are
never quite able to recover from the emotional turmoil of war.
As an example, a full 40 percent of homeless people are actually
veterans!1
A sizable number of U.S. combat troops are now taking either
antidepressants or antipsychotic drugs, desperate to calm nerves
strained by repeated and lengthy combat tours. But a novel study
out of Norwich University is suggesting a far more natural
approach may be the answer to preventing and healing emotional
wounds in troops … using transcendental meditation (TM).
Meditation Relieves Emotional Stress, Anxiety, Improves Mental
Resilience in Military Troops
Norwich University, the oldest private military academy in
the United States, may seem like an unlikely place for a study
on meditation. But even university officials who started off
skeptical are beginning to come around now that the preliminary
results are in …
Among cadets practicing TM twice daily, levels of stress,
anxiety and depression decreased significantly. Meanwhile,
positive changes, including improvements in critical thinking,
mental resilience, and behavioral coping were also noted. The
idea is to arm the cadets with a simple tool to handle stress
before they’re exposed to combat, although meditation
has also been found beneficial for stress relief after the fact.
Said Norwich president Richard W. Schneider:2
“We have spent nearly 200 years preparing them
physically to be military leaders. What we have never spent
any time doing is making them emotionally prepared for
battle. We are waiting until the end of the fight. Why not
give it to them before they get into the fight?”
What is Transcendental Meditation?
Transcendental meditation is one of the most popular forms of
meditation, practiced by millions of people around the world.
It’s simple to perform. You choose a mantra that has meaning for
you, sit quietly with your eyes closed, and repeat your mantra
for a period of about 20 minutes, twice a day.
The idea is to reach a place of “restful” or “concentrated”
alertness, which enables you to let negative thoughts and
distractions pass by you without upsetting your calm and
balance.
People meditate for a wide range of reasons. It helps to
lower levels of anxiety and depression, improve symptoms of
stress-related disorders, and reduce substance abuse while also
having benefits for creativity, memory, academic performance and
IQ.3
Meditation May Result in Lasting Changes in Mental Function
There are physical benefits to meditating, too, with research
showing meditation may lower blood pressure with just three
months of practice,4
while at the same time decreasing psychological distress and
increasing coping ability among young adults.
Research from the National Center for Complementary and
Alternative Medicine (NCCAM) also supports the notion that
meditation acts as a form of “mental exercise” that can help
regulate your attention and emotions, while improving
well-being. It’s been found previously that meditation prompts
changes in the amygdala, a region of the brain associated with
processing emotion. The new research suggests these beneficial
brain changes persist even after the meditation session
is over, resulting in enduring changes in mental function.5
Do You Have a Loved One Suffering from PTSD?
There is now an initiative underway, Operation Warrior
Wellness (part of the David Lynch Foundation), which is bringing
the transcendental meditation technique to 10,000 veterans and
their families with PTSD. Those who practice the technique have
experienced a 50 percent reduction in symptoms and an improved
quality of life after just eight weeks.6 Please
do make sure to take steps to help heal these emotional wounds.
Left untended, emotional trauma like the experience of battle
can lead to serious health problems down the road -- anything
from depression to heart attacks and cancer is possible.
Learning to address your stress is imperative both for mental
and physical health, particularly if you're suffering with
symptoms of PTSD. Aside from meditation, exercise is very
helpful for this aspect. So is applying techniques such as the
Emotional Freedom Technique (EFT) in conjunction with other
stress reduction tools. Using these techniques you can teach
your body how to maintain an alert yet relaxed state, which will
help you cope better with stressful situations.
Lastly, please remember that your mind and mood are
intimately connected with your diet, so don't dismiss that part.
While dietary modifications and supplements may not result in
miraculous improvements overnight, without the proper foundation
of a sound diet and exercise regimen, it can be extremely
difficult to achieve mental health. Here are a few of the most
important lifestyle factors that you'll want to address, whether
you're trying to address depression, PTSD, or any other mental
health problem:
- Animal-based Omega-3 fat: This is one
of the most common nutritional deficiencies that can have a
major impact on your mental health. Many people don't
realize that because DHA comprises 40% of the
polyunsaturated fats in your brain, as well as 50% of your
neuron’s plasma membranes, without adequate levels of it,
our brains (and minds) simply cannot function as designed.
Also, because DHA is almost exclusively derived from animal
sources (the one exception is marine algae derived DHA), and
it quite difficult and time-consuming to convert vegetarian
omega-3’s into DHA.
Assuming one has the genetic type or health necessary for
the enzyme that does the job of conversion to function
optimally, it is vitally important that we identify sources
of DHA in our diet and consume it regularly. Failing that, a
high-quality krill oil supplement is preferred, due to its
greater bioavailability and the co-presence of the
antioxidant astaxanthin, which beyond its many health
benefits keeps it fresh and free from rancidity as it makes
the journey, following ingestion, to the proper tissues in
your body.
For further reading, Dr. Stoll is a Harvard psychiatrist
and was one of the early leaders in compiling the evidence
supporting the use of animal-based omega-3 fats for the
treatment of depression. He wrote an excellent book that
details his experience in this area called The Omega-3
Connection.
- Another vitamin deficiency that can contribute to
depression is vitamin B12 deficiency, which
affects about one in four people.
-
Vitamin D is also important.
One study found that people with the lowest levels of
vitamin D were 11 times more prone to be depressed than
those who had normal levels.7
The best way to get vitamin D is through regular
year-round exposure to sunshine or a safe tanning bed. Your
next option, if these two superior options are not
available, is to use a vitamin D supplement—just make sure
to check your levels regularly to make sure you’re
maintaining optimal levels.
- Another important deficiency is exercise.
There’s a veritable mountain of well-done scientific
research pointing to the fact that
exercise is one of the most potent treatments we have for
depression. Unlike drugs, it is FAR more consistently
effective than placebo when done properly.
-
Sound sleep is another critical issue.
You can have the best diet and exercise program possible but
if you aren't sleeping well your mental health can suffer.
Sleep and depression are so intimately linked that a sleep
disorder is actually part of the definition of the symptom
complex that gives the label depression.
Are You Ready to Give Meditation a Try?
At its most basic level, meditation helps you take a
deliberate break from the stream of thoughts that are constantly
flowing in and out of your mind. Some people use it to promote
spiritual growth or find inner peace, while others use it as a
powerful relaxation and stress-reduction tool.
While it’s not unusual for the most experienced meditators to
have spent decades, even a lifetime, perfecting this art, you
can gain benefits just from meditating in your home for 20
minutes a day.
If you’d like to give meditation a try, there are many
classes and group sessions available if you want a structured
group setting, but you can also try it on your own. Simply sit
quietly, perhaps with some soothing music, breathe rhythmically
and focus on something such as your breathing, a flower, an
image, a candle, a mantra or even just being there, fully aware,
in the moment. Some people prefer to close their eyes to block
out visual stimulation. If you find that your mind starts to
wander, direct it back to your focus point and continue from
there. Ideally, set aside 15-20 minutes twice a day to practice
meditation. You can also try it in shorter segments, but
ultimately try to work your way up to 20 minutes.
© Copyright 1997-2012 Dr. Joseph Mercola. All Rights Reserved.