Meditation Changes Gene Expression

There is now evidence that mindfulness meditation can alter gene expression. Research carried out jointly by the University of Wisconsin-Madison and the Institute of Biomedical Research of Barcelona, Spain revealed that participating in a day of mindfulness meditation activities reduces levels of pro-inflammatory genes. Perhaps meditation could be used to treat chronic inflammatory conditions.

Omega-3 Fatty Acids Decrease Inflammation

Our diets have changed considerably over time. Today, diets in industrialised countries have a higher composition of saturated fat, trans fatty acids, omega-6 polyunsaturated fatty acids (PUFA) and a lower composition of omega-3 PUFA than ancestral diets. The ratio of omega-6 to omega-3 is around 15:1 and it’s thought that an optimum ratio should be about 1-4:1.

What’s the significance of this? Well, omega-6 PUFA and omega-3 PUFA have opposing effects on our bodies. Put simply, omega-6 PUFA are pro-inflammatory whereas omega-3 PUFA are anti-inflammatory.  Omega-3 PUFA inhibit the metabolism of omega-6 PUFA into inflammatory cells. Inflammation is characterised by the cardinal signs: pain, redness, swelling, heat and loss of function. Although it’s a normal response to infection and injury…inappropriate inflammation can cause problems! Scientists have noticed that the change in our diets has coincided with an increase in inflammatory disease such as nonalcoholic fatty liver disease, cardiovascular disease, inflammatory bowel disease, rheumatoid arthritis, Alzheimer’s disease, etc.

Clinical studies have reported beneficial effects of increased omega-3 PUFA consumption in people with rheumatoid arthritis, inflammatory bowel disease and asthma. Less pain, fewer tender joints, a shorter duration of morning stiffness, a decreased use of non-steroidal anti-inflammatory drugs and an improved physical performance has been observed in people with rheumatoid arthritis. It has also been suggested that omega-3 supplements may be beneficial to patients in intensive care or post surgery. The grandmother’s remedy of taking cod-liver oil for arthritis now seems to make sense!

I would recommend eating foods rich in omega-3 PUFA or taking supplements for any musculoskeletal condition with inflammation and pain. What foods are rich in omega-3? Make sure to check in next week for the answer…