There are proven health benefits of yoga individuals who practice found that it helps to relieve arthritis symptoms to anxiety. This mind-body practice can be just the type of exercise for those with chronic conditions.
Yoga is an ancient mind-body practice and is an integrative health approach. It brings physical and mental disciplines that help achieve peacefulness in the body and mind.
Importantly, recent research studies have documented the efficacy of yoga for some conditions such as back pain, anxiety, multiple sclerosis, anxiety, cancer, heart disease, gastrointestinal disease, and more.
Regardless of your physical capabilities, yoga can fit individual needs and provide great health benefits. It can be adaptable on the mat, chair, and even in the bed.
My Experience and the Proven Benefits of Yoga
My immune system suddenly went haywire years ago. I started to suffer whole-body inflammation and uncomfortable, painful symptoms such as fibromyalgia. I did not know how to handle the stress dealing with health complications. That was when I discovered Hatha yoga.
Without a doubt this practice help me towards the path to healing my body.
With this in mind, let’s talk about some of the proven health benefits of practicing yoga.
Yoga Helps Support the Immune System
First of all, the immune system is the body’s defense against infections. This system is essential to attack germs and keep us healthy. During this pandemic of the COVID-19 virus, we must support our immune system.
Over time, if the stress response is always activated, then it eventually takes a toll on the body and leads to inflammatory reactions.
Many yoga practices include breathing exercises and meditation. These practices have been proven to help increase the activation of the parasympathetic nervous system, which help slow the heart rate, increase gastrointestinal and gland activity, and relaxes muscles. Participating in these practices can help with anxiety and bring the body into a relaxed state.
On the other hand, different yoga practices are vigorous that can also activate the sympathetic nervous system, which prepares the body for the “fight or flight” response.
Yoga May Help with Anxiety and Depression
Many individuals discovered yoga to help manage stress and anxiety.
In a randomized study done with 64 women with post- traumatic stress disorder (PTSD), practicing one hour a week for 10-weeks showed reduced symptoms of fear and improved emotional awareness and tolerance. (1)
In addition, another study with women and men who included breathing exercises for a two-month yoga class had a significant reduction with anxiety. (2) (3)
As a result, these studies show the importance and effects of finding a sense of calmness, and movement in the body can help with emotions
Try Yoga to Reduce Stress
When we are stressed, the adrenal glands in our body secrete cortisol – the stress hormone. Excess cortisol levels in the body can cause high blood pressure, headaches, irritability, weight gain, and more undesirable symptoms.
In fact, practicing yoga can reduce the secretion of cortisol levels, as seen in many studies. (4)(5)
In other words, when yoga is used alone or along with other methods of alleviating stress, such as meditation, yoga can be a powerful way to keep stress levels in check.
Whether this practice is used alone or with other methods to reduce stress, yoga is an excellent way to reduce stress, especially during these stressful times.
May Help with Heart Health
Since yoga helps relieves stress, lessening stress levels have a great impact on heart health. (6)
Studies have shown that those with coronary artery disease, participants showed a decrease in total cholesterol and low-density lipoprotein (LDL). Most importantly, 46% of those in the study stopped the progression of their disease by practicing yoga for a year. (7)
It is not clarified how much the extent of yoga impacts these factors besides diet, but minimizing stress is vital since it is one of the major contributions to heart disease.
Yoga Can Help Reduce Chronic Pain
Chronic pain affects millions of Americans in the form of injuries or conditions such as fibromyalgia or arthritis.
Many studies have been shown to help alleviate chronic pain and continue to do so. In a study done with 72 individuals with rheumatoid arthritis, after 8-weeks of mind-body practices, there was a decline in symptoms and inflammatory markers. (8)
Another study done has shown significant improvement with those who suffer from migraines when practicing yoga therapy for 3-months. (9) This may occur due to the activation of the vagus nerve while doing yoga. (10)
My Thoughts
Even though more quality studies are needed to confirm these health benefits and more, the number of studies that have already shown the positive effects on how yoga can help the body physically and mentally.
As this practice has been present for thousands of years, yoga therapy is a great additional tool to help individuals improve themselves in mind and body. This practice has helped me not only physically and mentally, but has strengthened my beliefs as well.
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