Meditation has grown more common as a mental health intervention in recent years due to its myriad benefits to overall well-being. So far, the practice has been found to exert a positive impact on depression, anxiety, stress, smoking, addiction, subjective pain intensity, fatigue, and potentially, immune function.
Although the benefits of meditation are widely acknowledged, there has been little research on its direct impact on the gut microbiome, which plays a vital role in nearly all aspects of health and immunity.
That is until a recent study examined the intestinal microbiota of 56 Tibetan Buddhist monks, and compared their samples to neighboring residents to see if long-term meditation can alter the gut microbiome.
The monks had all practiced Samatha and Vipassana for at least 2 hours daily over 3-30 years. Samatha is the practice of cultivating internal tranquility to steady and focus the mind. Vipassana involves cultivating ‘insight’ into the true nature of reality and clear awareness of the present moment.
Although the study did not exactly provide insight into the true nature of all phenomena, it did offer insight into the true nature of the microbiome – which some researchers have gone so far as to liken to “the force”.
What is the gut microbiome, anyway?
The gut microbiome refers to the trillions of bacteria, fungi, and viruses residing in the digestive tract. Certain gut bacteria are vital for nutrition, heart health, digestive health, mental health, and the regulation of our immune system.
Gut microbiota also appear to communicate with the brain, mood, and behavior through the 'gut-brain axis'. The gut-brain axis refers to the bi-directional pathway of communication within the body, with signals passing via microbial byproducts, immune and inflammatory pathways, neuroendocrine and enteroendocrine signaling, stress responses, and the vagus nerve.
How Meditation May Influence Gut Bacteria
The study on Tibetan Buddhist monks found that long-term meditation was associated with a different microbial composition compared to their non-meditating neighbors. For instance, the monks had 'enriched' Prevotella, Faecalibacterium, and Bacteroides compared to the control group. Prevotella is a bacteria found to be greatly reduced in individuals experiencing significant emotional distress and low mood patterns.
Bacteroides have been found to help with binge eating and anxiety-like behavior. Faecalibacterium was reduced in individuals with anxiety, and a greater abundance has been linked with reports of higher quality of life.
Collectively, the enriched bacteria found in the meditation group have been associated with markers related to mental wellness, suggesting the practice of meditation may positively influence levels of bacteria connected to mental health pathways. Indeed, long-term meditation can support emotional resilience and a balanced mood by exerting a beneficial effect on gut microbiota.
Meditation: The Path to Better Pathways
Researchers also found notable differences in certain biological pathways. The monks showed enriched glycan and lipopolysaccharide (LPS) biosynthesis, both of which have been studied in the context of intestinal inflammation.
Glycans are associated with supporting gut comfort, barrier function, and balanced immune responses. LPS-stimulated T-cells have been studied for their role in regulating immune cell responsiveness.
The monks had enriched toluene degradation and adipocytokine pathways, which were found to be dysregulated in a depressed mouse model. As chronic toluene exposure has been reported to influence anxiety-related behavior, this may indicate additional benefits of meditation for mental wellness.
Takeaway
Overall, it appears long-term meditation may support overall well-being, including by influencing gut microbiota. The practice has been associated with positive effects on immune function, reductions in markers of intestinal discomfort, and promotion of a general state of health and balance. And if Samatha-vipassana sounds a bit intimidating, don't worry, much of the research on meditation has been conducted on Mindfulness practices, which show similar reported wellness associations.
