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п»їHostility can damage your heart
A recent study carried out in the United States reveals that the personality of individuals has a strong relationship with the diseases they suffer from. Specifically, those who suffer from thickening of the neck artery have been analyzed in comparison with their attitudes towards others and the problems that arise on a daily basis.
Hostile, competitive and aggressive people are more likely to suffer from disorders in their arteries and veins. This is a great risk because it causes diseases such as stroke, which can lead to quadriplegia or cerebral palsy and even death.
To reach this conclusion, researchers at the U.S. National Institute on Aging, led by fellow Angelina Sutin, collected data on more than 5,000 people from four villages in Sardinia, Italy. Those who exhibited negative attitudes such as those listed above were more likely to have thicker neck arteries, called carotids, than people who were more complacent. The most recurrent attitudes were manipulation, anger and aggressiveness. In contrast, those who were calmer and more conciliatory had a lower percentage of problems in their arteries.
In the official statement after the study, it is then indicated that the most competitive people, that is, those who are willing to do anything to fight for their own interests, have thicker artery walls. These personalities can also include distrust, cynicism, egocentrism, manipulation, arrogance, anger and skepticism. This results in an increased risk of cardiovascular disease. In contrast, the complacent (more concerned about the needs of others) maintained healthy levels of their carotid artery.
In order to better explain this research, the Director of the Prevention Center of the Yale University School of Medicine, Dr. David Kartz, states that the "toxic" ingredient that causes not only carotid thickening but also other diseases is active in those who have a personality characterized by hostility. In other words, angry people are the least healthy.
Advances in the area of psychoimmunology reveal that the emotional state influences the production of neutrotransmitter hormones that are 100% related to the immune system and nerves.
Living a healthier life, exercising more, quitting smoking, trying to take things more calmly and quietly, avoiding unnecessary fights, reducing stress, controlling anger and breathing consciously is positive for the heart.
What to know about psychoimmunologyIt has a name that is difficult to read and pronounce, however it is a branch of neuroscience that emerged in the 60's in the United States and currently several countries in Europe and America have professional experts in the field.
Basically, it studies the interaction that takes place between the mind and the body, as well as its clinical implications. In other words, it has a lot to do with medicine. Surely you have heard of someone who is "psychosomatic", that is, who thinks he/she is sick and therefore suffers the same symptoms of that pathology.
Something similar is what psychoneuroimmunoendocrinology analyzes (if you thought the other one was a complicated name, this is the right one). This branch is dedicated to the study of the relationship between the central nervous system, psychic processes, the immune system and the endocrine system. It brings together knowledge from various fields such as psychology, psychiatry, physiology, immunology, neuroscience and behavioral medicine.
It mainly investigates how the body and the immune system function in relation to people's thoughts, attitudes and personality. One of the most important aspects of this branch is stress. It is already confirmed to be the cause of a large number of diseases and disorders. It can cause everything from hypertension to premature aging, obesity, osteoporosis, cancer, diabetes and learning disabilities.
So, going back to the research, there is no doubt that all the attitudes detailed above cause stress and thus heart problems.
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6 keys to prevent the mind from wandering when meditating
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п»ї6 keys to prevent the mind from wandering when meditating
Meditating is an opportunity to connect with ourselves, to begin to be aware of how we feel and to observe the noise of our thoughts, in addition to many other benefits. However, preventing the mind from wandering when meditating requires a lot of practice and the right techniques to achieve this.
Many people believe that meditation is not for them, because they think that they will not be able to stop thinking or that they are unable to relax. Therefore, it is necessary to clarify that the goal of meditation is not to stop all thoughts, nor to leave the mind blank.
If you have thoughts when meditating, do not worry, it is perfectly normal. Our minds are very active machines. In fact, it is estimated that we have between 60,000 and 80,000 thoughts a day. It is logical to think that with these numbers, that to deactivate at will the act of thinking is not something simple.
However, what meditation teaches us is not to cling to thoughts and not to run away with them. We can allow them to come and go, but without letting ourselves be carried away by the story or the emotion they may provoke. Therefore, learning how to prevent the mind from wandering when meditating is one of the keys to mastering this discipline.
Here are some useful tips to prevent the mind from wandering when meditating.
1. Use the breathIt helps the mind to have a task to focus on. Thus, breathing exercises are a good way to keep the mind focused, while helping the body to relax.
To use this technique, you can simply count inhalations and exhalations. For example, you can go from one to one hundred. If your mind wanders and you realize you've lost count, that's okay. Be gentle with yourself and start over.
Focusing attention on the breath helps keep the mind from wandering when meditating.
2. Draw or imagine shapes Try drawing a triangle with your imagination while you are breathing (inhale, exhale, hold or inhale, hold, exhale). Another version of this exercise involves trying to draw a square in your mind (inhale, hold, exhale, hold).
Occasionally, you can help yourself with a visual element that you have around you to make it easier for your mind to focus on it. For example, the flame of a candle.
3. Practice guided meditationThere is no right or wrong way to meditate. Silent meditation is one way to do it, but another possible way may be to use a guide to help you. When you are directed by someone's voice and they are teaching you visualization exercises, the mind is usually occupied with images. Thus, there is less space for your thoughts to run.
There are a multitude of resources, both audio and video, for guided meditations. Many of them can be found for free on the Internet. Do a little exploring, and you'll have no trouble finding one you like.
4. Accept your thoughtsWhen practicing silent meditation, instead of trying to push thoughts away, welcome them. It often happens that what we resist persists. Therefore, welcoming them will allow you to have more freedom. One way to do this is to integrate them into a pleasant image.
For example, you can imagine that your mind is like the blue sky and your thoughts are like the clouds passing through it. Or that your mind is a river and your thoughts are logs moving with the current. In this way, you allow the coming and going of those thoughts. Thus, your thoughts will not affect you, you will not depend on them and you will not prevent them from lingering and hurting you. Just watch them float away.
5. Write down your thoughtsIf you have a lot on your mind, it may be useful for you to record those thoughts before meditating. In this way, you will be giving them an outlet and prevent them from obsessing you.
Write down all your thoughts as they appear, without analyzing them, judging them and without stopping to think if you are formulating each one correctly. Depositing everything you have in your mind on paper will help you enormously in your meditations.
6. Practice regularlyPracticing at the same time every day, and in the same place, causes your mind to know what is coming. Thus, you will feel more comfortable doing it. The mind is not trained to be still and, therefore, will fight against a sudden request to stop doing what it does naturally.
Therefore, it is essential that you create the habit of freeing yourself from your thoughts. Only then will you be able to prevent the mind from wandering when meditating.
Don't underestimate the power of meditationMeditating is simple, but not easy. Nevertheless, it is worth learning to do it and including it in your life as a daily habit. Research has shown that practicing this technique can have positive benefits on emotional well-being and physical health.
In addition, it is indicated to treat serious conditions such as depression, anxiety, heart disease, high blood pressure, sleep problems, chronic pain... With the keys you have found in this article, meditating will be much easier for you. However, now it's your turn. Try to practice this discipline and the results will surprise you.
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п»їDoes prejudging make us worse people?
Great thinkers in history such as Rousseau were clear that it is better to "prefer to be a man of paradoxes than a man of prejudices". However, science seems to want to say that prejudging is almost as natural as being human. Is it something social, or genetic?
Logically, if prejudging were social, yes, we could establish that it makes us worse or better people. But if it is genetic and we all do it, are we the ones to decide that someone is better than another because they have more or less prejudices?
The famous scientist Eduard Punset has dedicated many lines of his work to this issue. According to his studies and information, neurology establishes that our brains use a lot of energy trying to predict and imagine. It is something that leads us to create divisions between us and them.
Every human brain groups people according to their fears and ideas. Obviously, if this is so, and it seems that science confirms it, Punset wonders if we will be able to reverse such behavior that "at first sight" seems so natural.
We must not forget that judgments and prejudices lead human beings to behaviors that, seen through the prism of reason, make no sense. A person capable of giving or taking his life for his soccer team is totally illogical and even absurd.
However, in nature we observe animals such as dogs or monkeys that form their social groups with great loyalty. however, their justification is survival, never symbols such as the flag, the country or the language.
At this point, it is worth looking at what science has to say about the human tendency to prejudge. This is where the work of social psychologist Mahzarin Banaji comes in. This researcher created a test capable of demonstrating that even the most progressive and egalitarian human beings have discriminatory ideas.
Through her test, she found that people with American nationality and high ideals of equality assigned positive values a few milliseconds to white faces as opposed to black faces.
Neuroscientist Rebecca Saxe has also investigated the subject. Through her studies, she demonstrates that there is an area of the brain, the tempoparietal junction, where the activity in which we try to understand and distinguish between "self" and "other" occurs.
Other studies, such as the one published in Trend in Cognitive Sciences, estimate that people assess a person and his or her intentions based on facial features. Thus, when voting for a politician, for example, his or her face can be a handicap or the opposite.
"Prejudices are beliefs prior to observation."
-JosГ© Ingenieros
Is it good to prejudge? It seems that science is determined to prove that prejudging is something inherent to human beings. However, why do we see it as something so negative? Perhaps it is a method of defense, a way of being alert. On the contrary, professionals such as psychologist and personal trainer Jonathan Garcia-Allen establish lists and tips for not judging others. But is it really in our power to achieve this?
In this sense, Eduard Punset believes that as we learn more about how our brain works, we may be able to understand it better. Once we have achieved this milestone, we may be able to manage our emotions more rigorously, softening the impact they have on our behavior.
"Prejudice is the reason of fools."
-Voltaire-
Why should we not prejudge? Be that as it may, experts advise us to try not to prejudge or judge others. To do so, they establish some keys that can be useful in this tricky matter:
Think before you act: try not to get carried away too much by appearances and hunches.
Practice Mindfulness: a technique based on the principle of not judging anyone, not even oneself.
Remember that each person is a person in itself: not everyone is me, not everyone is you. Each person has his or her own history, values and concerns.
Before judging, look at yourself: it is not good to criticize actions and attitudes in others that perhaps we also use.
Be autonomous: the more autonomous we are, the better we feel about ourselves. In this sense, we will be more open-minded and will avoid preconceived ideas and prejudices.
Do you think prejudice is bad? Does it make you a worse person? Science itself seems to disagree. It is inherent in us, but perhaps one day it can be controlled, although today we are only able to soften it. So perhaps we can try not to judge if we don't want to be judged. That's a start.
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