A rigorous clinical trial has demonstrated that an eight-week mindfulness-based stress reduction (MBSR) program slows epigenetic aging by approximately three years, providing the first robust evidence that meditation can influence the fundamental biology of aging.
The study, conducted at the University of California San Francisco, randomized 220 stressed but otherwise healthy adults aged 45 to 65 to either an intensive MBSR program or a health education control group. Epigenetic age was measured using the GrimAge clock, considered the most accurate predictor of mortality risk.
"After just eight weeks of regular meditation practice, we observed a measurable deceleration in the epigenetic clock," said Dr. Elissa Epel, the study's senior author. "And the effects persisted for at least six months after the program ended, suggesting lasting biological changes."
The mechanism appears to involve meditation's effect on the stress response system. Regular practice reduced cortisol levels by 25%, lowered inflammatory markers, and increased telomerase activity — all pathways known to influence epigenetic aging.
Participants who maintained a daily practice of at least 15 minutes showed the strongest effects. The researchers are now investigating whether longer-term practice could yield even greater benefits and are conducting follow-up studies to determine the optimal "dose" of meditation for maximum geroprotective effect.
The findings add to a growing body of evidence that mental health and stress management should be considered core pillars of any longevity strategy, alongside diet, exercise, and sleep.