In a world overwhelmed by stress and chronic illness, discover how mind-body practices are returning as vital tools for health and wellness. What exactly are mind-body practices? Should we incorporate a daily “om” into our lives? How do we find the time for these practices, and what does mindfulness truly entail?
Join Michelle Dossett, MD, PhD, MPH from the UC Davis Integrative Medicine Clinic in this enlightening video as she explains the potential and profound effects of meditation, yoga, and mindfulness. Explore how these practices can significantly enhance your personal health journey, offering more than just relaxation but a pathway to better overall wellness.
Quick insights
- Chronic diseases and stress are significant health issues in the U.S.: conditions like heart disease, diabetes, and Alzheimer’s are widespread, and stress may exacerbate these issues.
- Allostatic load and how stress affects the body: chronic stressors create wear and tear on the body, which may lead to health complications.
- Mind-body medicine may reduce stress and improve health: practices like meditation strengthen the prefrontal cortex and can mitigate stress’s effects on both mental and physical health.
- Scientific evidence supports the benefits of meditation: studies show that meditation impacts neuroplasticity, may slow brain aging, and protects cellular health by preserving telomeres.
- Meditation may not be suitable for everyone: individuals with severe mental health issues or those using strong substances should approach meditation cautiously, and consult with a practitioner.
- Meditation can benefit society as well as individuals: it enhances empathy, compassion, and prosocial behavior, potentially reducing implicit biases and fostering social harmony.
- Consistency is key in developing a meditation practice: starting with just five minutes a day can help build a regular practice. While apps can assist, the guidance of a teacher can deepen the experience.
- Triangular breathing provides quick stress relief: in situations where meditation isn’t feasible, triangular breathing may be a helpful tool to manage stress.
Featured expert: Michelle Doessett, MD, PhD, MPH
Michelle Dossett, MD, PhD, MPH, is a general internist specializing in integrative medicine at the UC Davis Integrative Medicine Clinic. She is dedicated to facilitating the healing process by serving as a consultant and advocate for your health, emphasizing whole person-centered care and the importance of a healing physician-patient relationship. Dr. Dossett prioritizes non-pharmacologic approaches but recommends medications when appropriate. Her clinical focus includes using mind-body techniques to reduce stress and its negative health effects. Her research explores how clinician-patient interactions impact health outcomes and investigates the benefits of mind-body practices. In her free time, she enjoys vegetarian cooking, hiking, meditating, practicing yoga, playing the harmonium, and singing.
Video highlights
00:24 – Introduction
Dr. Dossett is a physician and researcher at the UC Davis Integrative Medicine Clinic, specializing in mind-body medicine. Her work focuses on understanding and promoting practices integrating the brain, mind, body, and behavior to enhance health and wellness.
01:25 – Current state of health in the United States
The health landscape in the United States is characterized by a high prevalence of chronic diseases, significant healthcare expenditures, and widespread stress-related health issues, reflecting an urgent need for integrative health approaches.
02:24 – Most predominant chronic disease in the US
Chronic diseases such as heart disease, cancer, diabetes, and Alzheimer’s dominate the health scene in the US, contributing to major mortality rates and healthcare costs that emphasize the need for preventive health measures.
03:08 – Introduction to stress and allostatic loads
Dr. Dossett introduces the concept of stress and its physiological marker, allostatic load, which represents the wear and tear on the body accumulated from chronic exposure to stress.
05:22 – A normal stress response vs. abnormal response
A normal stress response temporarily elevates the body’s stress levels to cope with potential threats, whereas an abnormal response might fail to return to baseline, potentially leading to health complications.
07:56 – How stress impacts the brain
Stress primarily affects the brain by activating the amygdala, inhibiting the prefrontal cortex, and impacting the neurological functions responsible for decision-making and emotional regulation.
09:42 – Introduction to meditation and mind-body techniques to combat stress
Dr. Dossett explores various meditation and mind-body techniques that help mitigate stress and enhance cognitive and emotional health through regular practice.
12:15 – Mind-body techniques and modern medicine
This segment discusses how contemporary medicine increasingly acknowledges and integrates mind-body techniques to improve treatment outcomes and patient care.
15:25 – Science behind mind-body medicine and the telomere effect
The discussion covers the scientific foundations of mind-body medicine, particularly focusing on the telomere effect, which shows how meditation can affect cellular aging and longevity.
21:01 – Meditation impact on health outcomes and conditions
Evidence is presented on how meditation can positively affect various health outcomes, including mental health conditions like anxiety and depression, and chronic diseases.
23:01 – Who should not try meditation
This part outlines certain conditions where meditation might not be advisable, such as severe mental health disorders or cases where meditation could exacerbate symptoms.
24:25 – Societal benefits of meditation
The societal advantages of widespread meditation practice, such as increased empathy and reduced aggression, are explored, emphasizing its potential to enhance public health and social harmony.
25:05 – For providers: how to integrate meditation techniques into patient care
Dr. Dossett guides healthcare providers on how to effectively integrate meditation practices into their clinical work, enhancing patient outcomes and care quality.
26:03 – The two parts of meditation
This segment breaks down meditation into two fundamental aspects: focusing attention and returning attention when distracted, essential for effective practice.
30:57 – Try a guided meditation with Dr. Dossett
Viewers are invited to participate in a live guided meditation led by Dr. Dossett, demonstrating the techniques discussed and allowing for practical experience.
37:15 – Tips for developing a meditation practice
Practical advice and strategies are provided for individuals looking to start or enhance their meditation practice, emphasizing consistency and patience.
40:13 – When meditation may not be the best tool in the moment and triangular breathing
Alternatives to meditation, such as triangular breathing, are suggested for moments of acute stress where meditation might not be immediately effective.
Resources
- Brain-Gut Connection Explains Why Integrative Treatments Can Help Relieve Digestive Ailments
- Mindfulness-Based Stress Reduction (MBSR)
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References
- Vannini P, Gagliardi GP, Kuppe M, Dossett ML, Donovan NJ, Gatchel JR, Quiroz YT, Premnath PY, Amariglio R, Sperling RA, Marshall GA. Stress, resilience, and coping strategies in a sample of community-dwelling older adults during COVID-19. J Psychiatr Res. 2021 Jun;138:176-185. doi:10.1016/j.jpsychires.2021.03.050. Epub 2021 Apr 2. Erratum in: J Psychiatr Res. 2021 Oct;142:167-170. PMID:33862301.
- Dossett ML, Needles EW, Donahue Z, Gadenne G, Macklin EA, Ruskin JN, Denninger JW. A SMART approach to reducing paroxysmal atrial fibrillation symptoms: Results from a pilot randomized controlled trial. Heart Rhythm O2. 2021 Jun 22;2(4):326-332. doi:10.1016/j.hroo.2021.06.003. PMID:34430937.
- Dossett ML, Hall JA, Kaptchuk TJ, Yeh GY. Improved Health Outcomes in Integrative Medicine Visits May Reflect Differences in Physician and Patient Behaviors Compared to Standard Medical Visits. Patient Educ Couns. 2021 Feb;014(2):315-321. doi:10.1016/j.pec.2020.07.014. PMID:32811749.
- Dossett ML, Needles EW, Nittoli CE, Mehta DH. Stress Management and Resiliency Training for Healthcare Professionals: a mixed-methods, quality-improvement, cohort study. J Occup Environ Med. 2021 Jan 1;63(1):64-68. PMID:33149008.
- Bernstein MH, Locher C, Stewart-Ferrer S, Buergler S, DesRoches CM, Dossett ML, Miller FG, Grose D, Blease CR. Primary care providers’ use of and attitudes towards placebos: An exploratory focus group study with US physicians. Br J Health Psychol. 2020 Sep;25(3):596-614. doi:10.1111/bjhp.12429. Epub 2020 May 30. PMID 32472982.
- Dossett ML, Fricchione GL, Benson H. A New Era for Mind-Body Medicine. N Engl J Med. 2020 Apr;382(15):1390-1391. doi:10.1056/NEJMp1917461. PMID:32268025.
- Chemali Z, Ezzeddine FL, Gelaye B, Dossett ML, Salameh J, Bizri M, Dubale BW, Fricchione GL. Burnout among healthcare providers in the complex environment of the Middle East: A systematic review. BMC Public Health. 2019 Oct 22;19(1):1337. doi:10.1186/s12889-019-7713-1. PMID:31640650.
- Dubale BW, Friedman LE, Chemali Z, Denninger JW, Mehta DH, Alem A, Fricchione GL, Dossett ML, Gelaye B. Systematic review of burnout among healthcare providers in sub-Saharan Africa. BMC Public Health. 2019 Sep 11;19(1):1247. doi:10.1186/s12889-019-7566-7. PMID:31510975.
- Wells RE, Kerr C, Dossett ML, Danhauer SC, Sohl SJ, Sachs BC, Feeley JW, Wolkin J, Wall R, Kaptchuk T, Press DZ, Phillips RS, Yeh GY. Can Adults with Mild Cognitive Impairment Build Cognitive Reserve and Learn Mindfulness Meditation? Qualitative Theme Analyses from a Small Pilot Study. J Alzheimers Dis. 2019;70(3):825-842. doi:10.3233/JAD-190191. PMID:31282418.
- Chad-Friedman E, Pearsall M, Miller KM, Wheeler AE, Denninger JW, Mehta DH, Dossett ML. Total Lifestyle Coaching: A Pilot Study Evaluating the Effectiveness of a Mind-Body and Nutrition Telephone Coaching Program for Obese Adults at a Community Health Center. Glob Adv Health Med. 2018 Jul 4;7:2164956118784902. doi:10.1177/2164956118784902. PMID:30013821.