The Science Of Sounds

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We Think You Might Like The Sound Of This…

We’ve written before about the benefits of mindfulness meditation, and how to do it.

We also reviewed a great book on a related topic:

This is Your Brain On Music – by Dr. Daniel Levitin

(yes, that’s the same neuroscientist that we featured as an expert talking about The Five Keys of Aging Healthily)

But what happens when we combine the two?

Mantra meditation & music

Most scientific studies that have been undertaken with regard to meditation tend to focus on mindfulness meditation. It’s easy, effective, and (which makes a difference when it comes to publication bias) is a very safe bet when it comes to funding.

However, today we’re going to look at mantra meditation, which has a lot in common, neurologically speaking, with music. Indeed, when the two were compared separately in a randomized control trial:

❝Daily mantra meditation or classical music listening may be beneficial for cognitive outcomes and quality of life of breast cancer survivors with cancer-related cognitive impairment.

The cognitive benefits appear to be sustained beyond the initial intervention period.❞

~ Dr. Ashley Henneghan et al.

Read in full: Sustained Effects of Mantra Meditation Compared to Music Listening on Neurocognitive Outcomes of Breast Cancer Survivors: A Brief Report of a Randomized Control Trial

One possible reason for some of the similar benefits is the vagus nerve—whether intoning a mantra, or humming along to music, the vibrations can stimulate the vagus nerve, which in turn activates the parasympathetic nervous system, resulting in body-wide relaxation:

The Vagus Nerve (And How You Can Make Use Of It)

How effective is mantra meditation?

According to a large recent narrative review, it depends on your goal:

❝Based on the studies in the four important areas presented, there is no doubt of a strong connection between mantra meditation and human health.

Strong evidence has been found that practicing mantra meditation is effective in relieving stress and in coping with hypertension.

For the other two areas: anxiety and immunity, the evidence is inconclusive or not strong enough to firmly support the claim that the mantra meditation can be used to reduce anxiety or to improve immunity. ❞

~ Dr. Dr. Ampere Tseng

Read in full: Scientific Evidence of Health Benefits by Practicing Mantra Meditation: Narrative Review

this is a very interesting read if you do have the time!

How do I practice mantra meditation?

The definition is broad, but the critical criteria are:

  1. You meditate
  2. …using a mantra

Lest that seem flippant: those really are the two key points!

Meditation comes in various forms, and mantra meditation is a form of focussed meditation. While some focussed meditation forms may use a candle or some other focal point, in mantra meditation, the mantra itself provides the focus.

You may be wondering: what should the mantra be?

Classic and well-tested mantras include such simple things as the monosyllabic Sanskrit “Om” or “Ham”. We’re a health science newsletter, so we’ll leave esoteric meanings to other publications as they are beyond our scope, but we will say that these result, most naturally, in the humming sound that we mentioned earlier stimulates the vagus nerve.

But that’s not the only way. Practitioners of religions that have repetitive prayer systems (e.g. anything that uses prayer beads, for example) also provide the basis of focused meditation, using a mantra (in this case, usually a very short oft-repeated prayer phrase).

How long is needed for benefits?

Most studies into mantra meditation have used timed sessions of 15–30 minutes, with 20 minutes being a commonly-used session length, once per day. However…

  • Vagus nerve benefits should appear a lot more quickly than that (under 5 minutes) in the case of mantras that cause that vibration we mentioned.
  • Repetitive spoken prayers (or similar repeated short phrases, for the irreligious) will generally effect relaxation in whatever period of time it takes for your brain to be fully focused on what you are doing now, instead of what you were thinking about before. If using counting beads, then you probably already know what number works for you.

(again, as a health science publication, we cannot comment on any otherworldly benefits, but the worldly benefits seem reason enough to consider these practices for their potential therapeutic effects)

10almonds tip: for any meditative practice that you want to take approximately a given period of time, we recommend investing in a nice sand timer like this one, as this will not result in a jarring alarm going off!

Like to jazz things up a little?

Enjoy: Meditation That You’ll Actually Enjoy ← Meditation games!

Prefer to keep things to the basics?

Enjoy: No Frills, Evidence-Based Mindfulness ← The simplest scientific approach

Take care!

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  • Superfood Kale & Dill Pâté

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    Most of us could do with eating more greens a lot of the time, but it’s not always easy to include them. This kale and dill pâté brings a healthy dose of green in luxurious style, along with abundant phytochemicals and more!

    You will need

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    • 1 tsp capers
    • 1 tsp black pepper, coarse ground
    • ½ tsp MSG, or 1 tsp low-sodium salt

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    (we suggest you read everything at least once before doing anything)

    1) Steam the kale for about 5 minutes or until wilted and soft. Run under cold water to halt the cooking process.

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    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

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    So, no question/request too big or small

    ❝Question. Suffer from cracked (split) finger tips in the cold weather. Very painful, is there something I can take to ward off this off. Appreciate your daily email.❞

    Ouch, painful indeed! Aside from good hydration (which is something we easily forget in cold weather), there’s no known internal guard against this*, but from the outside, oil-based moisturizers are the way to go.

    Olive oil, coconut oil, jojoba oil, and shea butter are all fine options.

    If the skin is broken such that infection is possible, then starting with an antiseptic ointment/cream is sensible. A good example product is Savlon, unless you are allergic to its active ingredient chlorhexidine.

    *However, if perchance you are also suffering from peripheral neuropathy (a common comorbidity of cracked skin in the extremities), then lion’s main mushroom can help with that.

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    However, upon researching for the above articles, I was inspired to try lion’s mane mushroom for myself. I take it daily, and have now been free of symptoms of peripheral neuropathy for several months.

    Here’s an example product on Amazon, by the way

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  • Long COVID is real—here’s how patients can get treatment and support

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    What you need to know

    • There is still no single, FDA-approved treatment for long COVID, but doctors can help patients manage individual symptoms.
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    • Getting reinfected with COVID-19 can worsen existing long COVID symptoms, but patients can take steps to stay protected.

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    What is long COVID, and who is at risk?

    Long COVID is a cluster of symptoms that can occur after a COVID-19 infection and last for weeks, months, or years, potentially affecting almost every organ. Symptoms range from mild to debilitating and may include fatigue, chest pain, brain fog, dizziness, abdominal pain, joint pain, and changes in taste or smell.

    Anyone who gets infected with COVID-19 is at risk of developing long COVID, but some groups are at greater risk, including unvaccinated people, women, people over 40, and people who face health inequities.

    What types of support are available for long COVID patients?

    Currently, there is still no single, FDA-approved treatment for long COVID, but doctors can help patients manage individual symptoms. Some options for long COVID treatment include therapies to improve lung function and retrain your sense of smell, as well as medications for pain and blood pressure regulation. Staying up to date on COVID-19 vaccines may also improve symptoms and reduce inflammation.

    Long COVID patients are eligible for disability benefits under the Americans with Disabilities Act. The Pandemic Legal Assistance Network provides pro bono support for long COVID patients applying for these benefits.

    Long COVID patients may also be eligible for other forms of government assistance, such as Supplemental Nutrition Assistance Program (SNAP), Temporary Assistance for Needy Families (TANF), Medicaid, and rental and utility assistance programs.

    How can friends and family of long COVID patients provide support?

    Getting reinfected with COVID-19 can worsen existing long COVID symptoms. Wearing a high-quality, well-fitting mask will reduce your risk of contracting COVID-19 and spreading it to long COVID patients and others. At indoor gatherings, improving ventilation by opening doors and windows, using high-efficiency particulate air (HEPA) filters, and building your own Corsi-Rosenthal box can also reduce the spread of the COVID-19 virus.

    Long COVID patients may also benefit from emotional and financial support as they manage symptoms, navigate barriers to treatment, and go through the months-long process of applying for and receiving disability benefits.

    For more information, talk to your health care provider.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • Can you die from long COVID? The answer is not so simple

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Nearly five years into the pandemic, COVID is feeling less central to our daily lives.

    But the virus, SARS-CoV-2, is still around, and for many people the effects of an infection can be long-lasting. When symptoms persist for more than three months after the initial COVID infection, this is generally referred to as long COVID.

    In September, Grammy-winning Brazilian musician Sérgio Mendes died aged 83 after reportedly having long COVID.

    Australian data show 196 deaths were due to the long-term effects of COVID from the beginning of the pandemic up to the end of July 2023.

    In the United States, the Centers for Disease Control and Prevention reported 3,544 long-COVID-related deaths from the start of the pandemic up to the end of June 2022.

    The symptoms of long COVID – such as fatigue, shortness of breath and “brain fog” – can be debilitating. But can you die from long COVID? The answer is not so simple.

    Jan Krava/Shutterstock

    How could long COVID lead to death?

    There’s still a lot we don’t understand about what causes long COVID. A popular theory is that “zombie” virus fragments may linger in the body and cause inflammation even after the virus has gone, resulting in long-term health problems. Recent research suggests a reservoir of SARS-CoV-2 proteins in the blood might explain why some people experience ongoing symptoms.

    We know a serious COVID infection can damage multiple organs. For example, severe COVID can lead to permanent lung dysfunction, persistent heart inflammation, neurological damage and long-term kidney disease.

    These issues can in some cases lead to death, either immediately or months or years down the track. But is death beyond the acute phase of infection from one of these causes the direct result of COVID, long COVID, or something else? Whether long COVID can directly cause death continues to be a topic of debate.

    Of the 3,544 deaths related to long COVID in the US up to June 2022, the most commonly recorded underlying cause was COVID itself (67.5%). This could mean they died as a result of one of the long-term effects of a COVID infection, such as those mentioned above.

    COVID infection was followed by heart disease (8.6%), cancer (2.9%), Alzheimer’s disease (2.7%), lung disease (2.5%), diabetes (2%) and stroke (1.8%). Adults aged 75–84 had the highest rate of death related to long COVID (28.8%).

    These findings suggest many of these people died “with” long COVID, rather than from the condition. In other words, long COVID may not be a direct driver of death, but rather a contributor, likely exacerbating existing conditions.

    A woman lying in bed in the dark.
    The symptoms of long COVID can be debilitating. Lysenko Andrii/Shutterstock

    ‘Cause of death’ is difficult to define

    Long COVID is a relatively recent phenomenon, so mortality data for people with this condition are limited.

    However, we can draw some insights from the experiences of people with post-viral conditions that have been studied for longer, such as myalgic encephalomyelitis or chronic fatigue syndrome (ME/CFS).

    Like long COVID, ME/CFS is a complex condition which can have significant and varied effects on a person’s physical fitness, nutritional status, social engagement, mental health and quality of life.

    Some research indicates people with ME/CFS are at increased risk of dying from causes including heart conditions, infections and suicide, that may be triggered or compounded by the debilitating nature of the syndrome.

    So what is the emerging data on long COVID telling us about the potential increased risk of death?

    Research from 2023 has suggested adults in the US with long COVID were at greater risk of developing heart disease, stroke, lung disease and asthma.

    Research has also found long COVID is associated with a higher risk of suicidal ideation (thinking about or planning suicide). This may reflect common symptoms and consequences of long COVID such as sleep problems, fatigue, chronic pain and emotional distress.

    But long COVID is more likely to occur in people who have existing health conditions. This makes it challenging to accurately determine how much long COVID contributes to a person’s death.

    Research has long revealed reliability issues in cause-of-death reporting, particularly for people with chronic illness.

    Flowers in a cemetery.
    Determining the exact cause of someone’s death is not always easy. Pixabay/Pexels

    So what can we conclude?

    Ultimately, long COVID is a chronic condition that can significantly affect quality of life, mental wellbeing and overall health.

    While long COVID is not usually immediately or directly life-threatening, it’s possible it could exacerbate existing conditions, and play a role in a person’s death in this way.

    Importantly, many people with long COVID around the world lack access to appropriate support. We need to develop models of care for the optimal management of people with long COVID with a focus on multidisciplinary care.

    Dr Natalie Jovanovski, Vice Chancellor’s Senior Research Fellow in the School of Health and Biomedical Sciences at RMIT University, contributed to this article.

    Rose (Shiqi) Luo, Postdoctoral Research Fellow, School of Health and Biomedical Sciences, RMIT University; Catherine Itsiopoulos, Professor and Dean, School of Health and Biomedical Sciences, RMIT University; Kate Anderson, Vice Chancellor’s Senior Research Fellow, RMIT University; Magdalena Plebanski, Professor of Immunology, RMIT University, and Zhen Zheng, Associate Professor, STEM | Health and Biomedical Sciences, RMIT University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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