2015년 2월 12일 목요일

A surprising way to practice mindfulness

HEALTHbeat
February 12, 2015
Harvard Medical School
HEALTHbeat

Mindfulness and your dog

Mindfulness has garnered tremendous interest over the past decade. Research suggests that mindfulness — the ability to live each moment as it unfolds and accept it without judgment — can help reduce stress and enhance health.
Perhaps one of the greatest psychological benefits of interacting with a dog is the opportunity it provides to be more mindful — to purposely focus your attention on the present moment.
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Dog owners know that their furry friends offer unparalleled companionship. A growing body of research shows they also do much more. Owning a dog can prompt you to be more physically active — have leash, will walk. Having a dog can also reduce feelings of isolation and loneliness, help calm jagged nerves, and improve the lives of older individuals. Just petting a dog can lower the petter's blood pressure and heart rate (while having a positive effect on the dog as well).

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Mindfulness is a component of many relaxation techniques, including yoga, deep breathing, tai chi, massage, reflexology, journaling, and prayer. You can also easily use the technique while walking with a dog. In fact, let your dog show you how. Notice how joyously present she is when out in the world: her head is up, her tail is wagging, and she's alert and taking it all in. She is open to new sights, smells, sounds, people, and animals. Each walk is an adventure.
Try this:
  • As you start your walk, take a moment to bring your attention to the sensations in your body.
  • Breathe in through your nose. Let your abdomen expand fully. Then breathe out through your mouth. Notice the sensations of each inhalation and exhalation.
  • As you continue to walk, engage your senses fully. Notice each sight, touch, and sound. Savor every sensation.
  • When your mind wanders — and it undoubtedly will — gently bring your attention back to the moment, including your dog's delight at being with you and outdoors.
Mindfulness is a lifelong practice that can help you to better appreciate simple everyday experiences like being physically active with your dog. By learning to focus on the here and now, you may find yourself less likely to get caught up in worries or regrets.
To learn more about the health benefits of owning a dog, as well as raising and living with your canine family member, buy Get Healthy, Get a Dog, a Special Health Report from Harvard Medical School.
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Having a dog can help your heart — literally

Dog lovers know how much warmth and comfort their canine companions add to their lives. But they might not know that a growing body of evidence suggests that having a dog may help improve heart health.
In 2013, the American Heart Association (AHA) issued a scientific statement based on its review of data about people and their pets (including many studies of dog owners). It concluded that pet ownership is probably associated with a decreased risk of cardiovascular disease. While the AHA did not confirm a clear cause and effect, it did say that pet ownership can be a reasonable part of an overall strategy to lower the risk of heart disease.
Several studies have shown that dog owners have lower blood pressure than non-owners — probably because their pets have a calming effect on them and because dog owners tend to get more exercise. The power of touch also appears to be an important part of this "pet effect." Several studies show that blood pressure goes down when a person pets a dog.
There is some evidence that owning a dog is associated with lower cholesterol and triglyceride levels. A large study focusing on this question found that dog owners had lower cholesterol and triglyceride levels than non-owners, and that these differences weren't explainable by diet, smoking, or body mass index (BMI). However, the reason for these differences is still not clear.
Dogs' calming effect on humans also appears to help people handle stress. For example, some research suggests that people with dogs experience less cardiovascular reactivity during times of stress. That means that their heart rate and blood pressure go up less and return to normal more quickly, dampening the effects of stress on the body.
If you own a dog or are thinking about it, the potential benefits for your heart health are a nice plus. However, pets should not be adopted for the primary purpose of reducing heart disease risk. And definitely don't add a dog to your life if you're not ready or able to take care of one, including making sure it gets enough exercise.
To learn more about the health benefits of owning a dog, buy Get Healthy, Get a Dog, a Special Health Report from Harvard Medical School.
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