As we all know, age changes the brain. What many of us don’t realize is that just because a change occurs naturally with age, doesn’t mean we just have to accept it. Lifestyle practices can help strengthen the aging brain and help combat the “negative consequences” of aging. One such lifestyle practice is meditation and/or mindfulness.
This article will explore what the current research suggests meditation does for the brain.
Please note that while there’s a lot of research on meditation, there’s not as much that specifically examines meditation/mindfulness in older adults. So this article will share general meditation research, as well as the current research as it pertains to older adults.
Attention Changes with Aging
Many of my clients report having a decreased ability to focus. Some of them attribute it to lack of sleep, others to history of poor memory, and yet, others are simply frustrated by this phenomenon.
Studies have found that as the brain ages, particularly in “advanced age,” which is defined as 75 years and older, the ability to focus decreases.1
“Attention” is a very broad term, which can be broken down into multiple components. So it’s not that all aspects of attention decrease with age. What studies have found is that older adults have a harder time with focused attention, and ignoring unnecessary stimuli which grab their attention.1
Research has also shown that there are differences between older and younger adults when it comes to the ability to perform dual-tasking (e.g. walking while reciting a shopping list).1
Attention in the Brain
When it comes to attention in the brain, there’s a lot going on. Some systems need to be turned on while other systems need to be turned down. The internal workings of attention appear to mimic attention in the outer world as well.
For example, when we’re driving, we need to attend to what’s in front of us on the road, plus, be aware of what’s happening to the sides and behind us in order to prevent an accident. Other stimuli, such as the ping of a text message, or the grandkids fighting in the back seat need to be ignored in order to maintain focus on the task of safe driving. We must increase our attention on important stimuli and decrease our attention to unimportant stimuli.
In order to accomplish this, different parts of the brain must be turned on, or off, to the right degree. Over- or under-using certain regions in the brain result in poorer capacity to perform a task.1
The Impact of Meditation on Attention
In general, studies on meditation and mindfulness have found that even short bouts of meditation (10 minutes) result in improved scores on attention-related tests.2
One cross-sectional study done with older adults who practiced mindfulness found an increase in the connective pathways in the brain that support attention and cognitive functioning.1
Another study done on older adults who were taught mindfulness over an 8-week period found improvements in executive control (i.e. paying attention, emotional regulation, starting and finishing tasks). This study also found an increase in left frontal alpha activation.1
What is Alpha Activation?
Our brains use electrical activity (via our neurons, or brain cells) to communicate. Electroencephalogram (EEG) is a machine that can measure this activity.
When an EEG measures electrical activity, it creates a wave-like pattern. So these waves are called brain waves. Brain waves are the culmination of the electrical activity sent by a group of neurons to another group of neurons.3
There are five wave types in the brain (delta, theta, alpha, betta, and gamma), which are active during different types and levels of activity.
Alpha waves are most active when low levels of concentration are required. So these are the waves that are predominate when we are in calm, relaxed states.
If we are able to produce more alpha waves, we are more likely able to tap into states of calm and feel less stress.3
Decreased alpha waves have also been associated with depression, so there are indications that increasing alpha waves can have positive effects on mood/behavior. Also, some studies suggest that increased alpha waves can boost your creativity.4
Theta Waves and the Hippocampus
While all brain waves are important, we are also going to explore the role of theta waves in memory.
The hippocampus mainly generates Theta waves. The hippocampus is responsible for memory, learning, and mood regulation.
As we age, the hippocampus can be impacted by higher levels of inflammation, oxidative stress, and decreased capacity to communicate to other regions of the brain.5
This can impact the ability to learn new things and store new memories. Especially if the right hippocampus is impacted. The left hippocampus plays a role in past memories and future ones, and the right hippocampus is dedicated to new memories.6
The hippocampus is particularly impacted during early stages of Alzheimer’s disease as well. Studies have found that neurogenesis (the development of new neurons) impacts the hippocampus in early Alzheimer’s. Decreased neurogenesis may increase “vulnerability to Alzheimer’s” and increased neurogenesis may be a “brain repair mechanism”.7
Meditation and the Hippocampus
Improving memory is one of the many benefits attributed to meditation/mindfulness.
One study looked at experienced meditators compared to controls in order to determine if there are actual changes in the brain that support enhanced memory.
This study compared consistent Vipassana meditators with individuals with no meditation experience. Vipassana meditation is a “Buddhist practice that consists in focusing on the sensory awareness of the moment with a mental condition of calm and nonreactivity.”6
These meditators average age was 43 years with an average of 6 years practice experience.6
While this study didn’t include older adults, the results are promising for memory and learning, which we know can be impacted as we age.
When looking at the brain activity of meditators versus the control in their resting states (not while meditating), the meditators had increased theta waves in the right hippocampus.
They also found larger volume and greater amount of grey matter (neuron cell bodies) in meditators compared to controls.
While there’s still a lot of research to be done in the area of brain changes, this study gives hope that meditation practices can create lasting and impactful changes which can strengthen the brain.6
Putting It Into Practice
While this research is promising for decreasing some of the negative impact of aging on the brain, it can also seem daunting.
Meditating for long periods of time or for years on end seems like another harrowing task to add to the to-do list.
What’s important to focus on is this idea of practice. The definition of practice (verb) is “perform (an activity) or exercise (a skill) repeatedly or regularly in order to improve or maintain one’s proficiency.”8
Meditation is not something to “get right” or “perfect”- it’s something to practice.
Also, it doesn’t need to be done for hours on end. Many studies have shown benefits of practicing meditation for even just 10 minutes, three times a week!9
The key to meditation/mindfulness is consistency. Just like anything, the more we practice, the better we get and the more results we see.
Starting a meditation practice is key, and keeping up with it is equally important.
With that, remember that this practice is about growth and that will come with triumphs and setbacks.
Resources for Meditation/Mindfulness
There are so many wonderful places you can go to find out more about starting a mindfulness or meditation practice.
Check out this meditation led by Dr. Katie Landier HERE
Here are some links of sites/resources we use at The Senior Centered PT:
Have the Strength to Live Life to the Fullest!
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Sources:
- Fountain-Zaragoza, S., & Prakash, R. S. (2017). Mindfulness Training for Healthy Aging: Impact on Attention, Well-Being, and Inflammation. Frontiers in aging neuroscience, 9, 11. https://doi.org/10.3389/fnagi.2017.00011
- Norris, C. J., Creem, D., Hendler, R., & Kober, H. (2018). Brief Mindfulness Meditation Improves Attention in Novices: Evidence From ERPs and Moderation by Neuroticism. Frontiers in human neuroscience, 12, 315. https://doi.org/10.3389/fnhum.2018.00315
- Larson, J. (2019). Alpha Brain Waves: What Are They and Why Are They Important?. Retrieved 9 May 2022, from https://www.healthline.com/health/alpha-brain-waves#imbalance
- Bergland, C. (2015). Alpha Brain Waves Boost Creativity and Reduce Depression. Retrieved 9 May 2022, from https://www.psychologytoday.com/us/blog/the-athletes-way/201504/alpha-brain-waves-boost-creativity-and-reduce-depression
- Bettio, L., Rajendran, L., & Gil-Mohapel, J. (2017). The effects of aging in the hippocampus and cognitive decline. Neuroscience and biobehavioral reviews, 79, 66–86. https://doi.org/10.1016/j.neubiorev.2017.04.030
- Lardone, A., Liparoti, M., Sorrentino, P., Rucco, R., Jacini, F., Polverino, A., Minino, R., Pesoli, M., Baselice, F., Sorriso, A., Ferraioli, G., Sorrentino, G., & Mandolesi, L. (2018). Mindfulness Meditation Is Related to Long-Lasting Changes in Hippocampal Functional Topology during Resting State: A Magnetoencephalography Study. Neural plasticity, 2018, 5340717. https://doi.org/10.1155/2018/5340717
- Mu, Y., & Gage, F. H. (2011). Adult hippocampal neurogenesis and its role in Alzheimer’s disease. Molecular neurodegeneration, 6, 85. https://doi.org/10.1186/1750-1326-6-85
- Oxford Languages and Google – English | Oxford Languages. (2022). Retrieved 9 May 2022, from https://languages.oup.com/google-dictionary-en/
- According to the research, how long will it take to experience the benefits?. (2022). Retrieved 9 May 2022, from https://help.headspace.com/hc/en-us/articles/360000211507-According-to-the-research-how-long-will-it-take-to-experience-the-benefits-
