Mindfulness Reduces Cellular Damage in Men and Women
Hey guys, it's your favorite science-loving lady here to help you navigate the choppy waters of infertility. Now, I know what you're thinking - what the heck does a woman know about being a dude? Well, I may not have the equipment, but I've got the knowledge. So let’s talk about how science can be your ultimate wingwoman when it comes to dealing with infertility.
If you find yourself constantly googling 'how to make a baby faster' and getting lost in a rabbit hole of conflicting advice one solution to your woes could be mindfulness.
Yes, you heard that right. The ancient practice of mindfulness, once reserved for Buddhist monks and new-age hippies, can help reduce oxidative stress levels in your swimmers and improve the chances of conceiving. (If you or your partner are currently taking anti-depressants - this is a must read)
Now, I know what you're thinking: 'Mindfulness? That sounds like a bunch of hippy-dippy nonsense.' But hear me out - there’s no incense or chanting required so let’s start with the science and how mindfulness can impact your body at a cellular level.
What is Oxidative Stress?
Oxidative stress refers to an imbalance between the production of reactive oxygen species (ROS) and the ability of the body to detoxify them or repair the resulting damage. ROS are normal, but they can also be caused by things like pollution, smoking, alcohol, poor diet and stress. When the body can't get rid of these harmful molecules, they can damage important parts of cells like lipids, proteins, and DNA. This damage can make it harder to have a baby by causing problems with sperm and egg quality. There’s also a large body of scientific evidence suggesting that long-term oxidative stress contributes to the development in a range of chronic health conditions. Such conditions include cancer, diabetes, and heart disease.
Reducing oxidative stress is an important strategy for improving fertility. Adopting a healthy lifestyle, including a balanced diet rich in antioxidants, reducing exposure to environmental toxins, and avoiding smoking, excessive alcohol consumption and chronic stress. Additionally, supplements containing antioxidants such as vitamins C and E may be recommended. Read more about natural ways to reduce inflammation in the body.
Mindfulness Reduces Oxidative Stress
There is evidence that mindfulness may reduce reactive oxygen species (ROS) levels in both men and women. Research has shown that chronic stress, anxiety, and depression can increase ROS levels in the body, and that mindfulness-based interventions can reduce these negative emotions and improve physiological outcomes. A 2018 study demonstrated that only 4-weeks of mindfulness training led to significant improvements in sperm DNA integrity. The FertileMind app includes content mindfulness based content specifically for partners. Meditation affects cells at a DNA level - and unfortunately so do anti-depressants - just not the way we’d like.
A 2018 study published in the Journal of Psychosomatic Research found that a mindfulness-based stress reduction (MBSR) program reduced oxidative stress levels in individuals with generalized anxiety disorder. Similarly, a 2016 study published in the Journal of Alternative and Complementary Medicine found that a mindfulness-based intervention reduced ROS levels in breast cancer survivors.
How Does Mindfulness Reduce Oxidative Stress?
The proposed mechanism of action by which meditation and mindfulness-based practices may reduce cellular stress is through their effects on the body's stress response. Chronic stress is known to increase cell damage production, while relaxation and stress-reducing practices like meditation have been shown to decrease ROS levels.
Meditation and mindfulness-based practices may help reduce stress and ROS levels by activating the parasympathetic nervous system, which is responsible for the "rest and digest" response. This can counteract the effects of the sympathetic nervous system (stress), which is responsible for the "fight or flight" response that can lead to increased ROS production.
In addition, meditation and mindfulness practices have been shown to improve psychological well-being, reduce negative emotions like anxiety and depression, and improve sleep quality. These effects may also contribute to reduced ROS levels, as chronic negative emotions and poor sleep quality are associated with increased oxidative stress.
Finally, some studies suggest that mindfulness practices may increase the body's production of endogenous antioxidants, which can help neutralize ROS. For example, a 2019 study published in the journal Oxidative Medicine and Cellular Longevity found that a 12-week mindfulness meditation program increased levels of the antioxidant glutathione in elderly individuals.
So, to all you stressed-out baby-makers out there, give mindfulness a try. Who knows - it might just be the missing piece in your baby-making puzzle. And worst case scenario, at least you'll get some chill time every day. And when it comes to baby-making, a chilled, happy body is more likely to be a fertile body.
Tracy
