Among the supplementary methods used to protect and promote human health; practices such as meditation, breathing techniques, physical exercise, or the utilization of natural compounds are among the most widely adopted strategies [1]. This paper aims to explore the underlying mechanisms through which these interventions exert their effects on health, thereby providing a scientific basis to understand the role of each method. Such insights may assist individuals in making informed and appropriate choices in their personal health care strategies.
    |
 |
| Figure 1. 10 most common supplementary health approaches used by U.S. adults from 2002 to 2012 [1} |
The widespread use of natural compounds may be attributed to its ease of implementation and broad applicability, including among individuals with severe health conditions for whom other interventions may not be feasible. Moreover, this approach has demonstrated effectiveness across a wide range of populations.
One of the most important benefits of natural products – relevant to virtually everyone – is their high content of antioxidant compounds (e.g, vitamins, minerals, polyphenols, and alkaloids), which support the body's detoxification processes. Most chronic diseases originate from excessive damage to body tissues, primarily caused by the accumulation of toxins under conditions of stress or oxidative stress. Therefore, the regular use of natural products or antioxidant compounds, especially during periods of oxidative stress - such as physical overexertion, microbial infections, environmental toxin exposure, or psychological stress – is an effective strategy for promoting recovery and preventing disease onset. In circumstances where physical activity is limited or impossible (e.g., during serious illness), natural compounds may be the only viable option for health support. In such cases, their role becomes even more critical in mitigating oxidative stress and facilitating recovery.
Meditation and physical exercise are two contrasting practices in terms of physical activity; however, both have been shown to improve emotional well-being and physical health [2]. While exercise emphasizes movement and breathing, meditation focuses on relaxation and breathing. The common ground between these two approaches lies in the act of breathing and mental relaxation. During physical exercise, individuals often concentrate solely on their movements, which promotes a meditative-like state of mental clarity. The health benefits associated with mental relaxation may be attributed to the modulation of metabolic processes in the body, which can help reduce the formation of harmful waste products. Additionally, this calm state may stimulate immune, repair, and detoxification mechanisms through regulation by the parasympathetic nervous system [3, 4]. Moreover, oxygen also plays a vital role in mediating the health and psychological benefits associated with both meditation and exercise.
Studies on the sulfur detoxification process in marine worms have shown that thiosulfate production increases with ambient oxygen concentration [5]. Research by Claire Morvan demonstrated that Clostridia, an obligate anaerobic and oxygen-sensitive bacterial genus, can shift its central metabolic pathways toward those less sensitive to oxygen exposure when exposed to O₂. This shift is accompanied by the regulation of enzyme-encoding genes involved in oxygen detoxification and repair of oxidative damage [2]. Amicarelli Fernanda and colleagues investigated the levels of antioxidant and detoxifying enzymes in the liver and lungs of young and aged rats under hypoxic or hyperoxic conditions, simulating oxidative stress models. Their findings revealed age-related differences in enzyme responses: in young rats, the levels of antioxidant enzymes such as catalase, superoxide dismutase (SOD), and selenium-dependent glutathione peroxidase (Se-GSH-Px) in the liver and lungs were approximately 3-4 times higher than those in aged rats. Similarly, SOD activity was also more pronounced in younger tissues. In contrast, aged rats exhibited significantly higher activity of Se-GSH-Px and H₂O₂ – scavenging peroxidases – by about 4 and 2 times, respectively, in the liver and lungs - compared to their younger counterparts [6]. These findings suggest that while younger organisms possess a more robust capacity to rapidly produce antioxidant enzymes in response to oxidative stress, aged organisms also retain the ability to activate their antioxidant systems, compensating for stress through elevated enzyme activity.
According to these mechanisms, breathing – particularly deep breathing – increases the amount of oxygen delivered to the body, thereby activating detoxification and repair systems. This enhances the body’s ability to eliminate toxins and repair damage caused by them more quickly and efficiently. Deep diaphragmatic breathing during physical exercise exerts a similar effect to meditation or conscious deep breathing practices.
Furthermore, the increased metabolic activity during exercise leads to the production of reactive oxygen species (ROS), which in turn stimulates endogenous antioxidant defense and oxidative damage repair processes. Endogenous antioxidants such as glutathione and thioredoxin are regulated in response to elevated oxygen consumption and ROS generation during physical exertion. Notably, deep diaphragmatic breathing performed after strenuous exercise has been shown to reduce oxidative stress more rapidly than in control groups [7].
Oxidative stress is closely associated with psychological stress, aging, and a variety of diseases. Nitric oxide (NO) is a key cellular signaling molecule involved in homeostatic regulation and immune responses. It induces relaxation responses and has clinical relevance in stress-related disorders [8]. During states of relaxation, NO levels in the body increase, which in turn enhances immune and repair activity. This contributes to the maintenance of homeostasis – a critical condition for normal metabolic and repair processes to occur.
For instance, elevated blood glucose is a form of homeostatic imbalance which, if prolonged, can lead to coronary atherosclerosis, stroke, myocardial infarction, arterial stiffness, and diabetes (medlatec.vn). A study on individuals practicing Brain Wave Vibration (BWV), a type of brainwave meditation, showed that the BWV group had significantly higher plasma NO levels, while levels of reactive oxygen species (ROS) and superoxide dismutase (SOD) were not significantly different from those in the control group [8]. Long-term meditation practice has been shown to reduce oxidative stress by lowering lipid peroxidation, reducing biophoton emission, and improving glutathione levels as well as the activity of antioxidant enzymes such as catalase, superoxide dismutase, glutathione peroxidase, and glutathione reductase [7]. Additionally, plasma NOx levels have been found to be inversely correlated with the incidence and severity of left ventricular hypertrophy [9]. Markedly reduced plasma NO levels have also been observed in critically ill patients, particularly those with sepsis, acute respiratory distress syndrome (ARDS), shock, and in those who eventually succumb to their illness in hospital settings [10].
Thus, it can be concluded that:
Natural compounds used in functional food may include dietary supplements derived from natural sources, or simply common vegetables, fruits, and herbs readily available in our surroundings. The health benefits of these natural products stem primarily from their role as sources of essential nutrients for the body. In many cases, chronic diseases may arise due to deficiencies in one or more vital nutrients. In such instances, the use of natural compounds can help address the root cause of the illness by replenishing these nutritional gaps.
Both physical exercise and meditation enhance oxygen supply to the body, which in turn activates the antioxidant defense system, thereby promoting the efficient removal of toxins and free radicals. For individuals experiencing stress, effective detoxification is a key factor in improving both mental and physical well-being. For those who exercise regularly, maintaining low levels of bodily toxins contributes to better overall health and a reduced risk of illness.
In both meditation and physical exercise, guiding the brain into a state of relaxation enhances the production of plasma nitric oxide (NO), which plays a critical role in strengthening the immune system and maintaining homeostasis. This has significant implications for the body’s immune and repair capacities, contributing to sustained health and effective disease prevention.
In addition, physical exercise offers a distinct benefit by promoting regular movement of the musculoskeletal system, which stimulates the processes of bone and joint remodeling, strengthening, and repairing to adapt to increased levels of physical activity. This represents a key mechanism through which the body enhances its adaptability to environmental demands [11, 12], which are particularly significant for individuals with musculoskeletal disorders.
Based on the points discussed above, a comparison can be made: meditation or breathing practices, physical exercise or movement, and the use of natural compounds all contribute to enhancing the body's detoxification processes. In doing so, they help prevent the damage caused by toxic substances and reduce the risk of developing chronic diseases. Exercise and meditation, through the induction of a relaxed physiological state, play a crucial role in strengthening immune function, correcting molecular and cellular dysfunctions, promoting healing, and maintaining homeostasis – key elements for sustaining overall health. However, such outcomes can only be achieved under structurally optimal conditions, particularly in relation to the body's enzymatic systems, as most physiological processes are catalyzed by specific enzymes. The use of natural products, including herbal remedies, supports this by supplying essential vitamins and minerals that serve as cofactors for numerous enzymatic activities. Additionally, they provide a wide range of nutrients, deficiencies of which may underlie or contribute to disease development.
References:
[1] D. P. Rakel, Integrative Medicine. Elsevier, 2017.
[2] A. Vinay and G. Bhavyesh, "Physiological effects of transcendental meditation and physical exercise," NIScPR Online Periodicals Repository, vol. 5, no. 2, pp. 181-183, Apr-2006.
[3] W. Jänig, "Pain and the Sympathetic Nervous System," in Encyclopedia of Neuroscience, L. R. Squire Ed. Oxford: Academic Press, 2009, pp. 371-383.
[4] C. Clinic. "Autonomic Nervous System: What It Is, Function & Disorders." my.clevelandclinic.org. https://my.clevelandclinic.org/health/body/23273-autonomic-nervous-system?fbclid=IwY2xjawHYlSNleHRuA2FlbQIxMAABHcyB6YtPz8HZT81H6dv2gvWyCe2IaIP6p6m5wxepsboqQtSPkarONE4FjQ_aem_bKJ8BDpju_SHZA6BxKC1oQ (accessed 12/2024).
[5] K. Hauschild and M. K. Grieshaber, "Oxygen consumption and sulfide detoxification in the lugworm Arenicola marina (L.) at different ambient oxygen partial pressures and sulfide concentrations," Journal of Comparative Physiology B, vol. 167, no. 5, pp. 378-388, 1997/07/01 1997, doi: 10.1007/s003600050087.
[6] F. Amicarelli et al., "Aging and detoxifying enzymes responses to hypoxic or hyperoxic treatment," Mechanisms of Ageing and Development, vol. 97, no. 3, pp. 215-226, 1997/09/01/ 1997, doi: https://doi.org/10.1016/S0047-6374(97)00061-4.
[7] C. Mahagita, "Roles of meditation on alleviation of oxidative stress and improvement of antioxidant system," Journal of the Medical Association of Thailand = Chotmaihet thangphaet, vol. 93 Suppl 6, pp. S242-54, 11/01 2010.
[8] D.-H. Lee et al., "The effects of brain wave vibration on oxidative stress response and psychological symptoms," Comprehensive Psychiatry, vol. 60, pp. 99-104, 2015/07/01/ 2015, doi: https://doi.org/10.1016/j.comppsych.2015.03.003.
[9] F. Kamezaki et al., "Plasma Levels of Nitric Oxide Metabolites Are Markedly Reduced in Normotensive Men With Electrocardiographically Determined Left Ventricular Hypertrophy," Hypertension, vol. 64, no. 3, pp. 516-522, 2014/09/01 2014, doi: 10.1161/HYPERTENSIONAHA.114.03287.
[10] C. A. Dony et al., "Plasma Nitric Oxide Consumption Is Elevated and Associated With Adverse Outcomes in Critically Ill Patients," (in eng), Crit Care Med, vol. 51, no. 12, pp. 1706-1715, Dec 1 2023, doi: 10.1097/ccm.0000000000006006.
[11] R. U. Jan, F. Khan, M. A. Afridi, S. Ishaq, H. E. Khattak, and S. G. S. Shah, "EFFECTS OF PHYSICAL ACTIVITY ON BONE HEALTH: INVESTIGATE HOW DIFFERENT TYPES OF EXERCISE INFLUENCE BONE DENSITY AND STRENGTH," Biological and Clinical Sciences Research Journal, vol. 2023, p. 582, 12/06 2023, doi: 10.54112/bcsrj.v2023i1.582.
[12] X. Chen et al., "Treadmill running exercise prevents senile osteoporosis and upregulates the Wnt signaling pathway in SAMP6 mice," Oncotarget, vol. 7, 09/19 2016, doi: 10.18632/oncotarget.12125.