The practice of yoga, although originally a spiritual one, has now become popular for promoting physical and mental health. The modern form of yoga being practiced emphasizes physical postures, breathing techniques, and meditation. Studies have suggested that yoga promotes several aspects of wellness, including stress management, mental / emotional health, healthy eating habits, sleep quality, and balance. According to recent research, yoga may also improve health in other ways, including managing pain, weight loss, menopause, depression, and chronic disease symptoms.
What do researchers say about yoga? How are these claims validated by the scientific community?
Stress Management
People usually practice yoga to reduce stress and for relaxation. A number of studies have shown that yoga is a stress-relieving method backed by science.
When the body continuously experiences surges of stress hormones, such as cortisol, it damages the blood vessels and raises the blood pressure.
Researchers at the National Institutes of Health (NIH) have shown that when people practice yoga regularly for at least 3 months, cortisol and perceived stress are reduced, and pro-inflammatory cytokines that are responsible for inflammation can be reduced as well.
Mental / Emotional Health
People who have anxiety disorder or PTSD (post-traumatic stress disorder) can practice and benefit from yoga. Yoga has been proven to reduce anxiety levels, improve mental wellbeing and resilience by a significant amount in studies that have been conducted on the subject.
A study from NIH demonstrated that people who performed yoga showed higher level of a brain chemical called GABA (Gamma-aminobutyric acid). Low levels of GABA may be linked to anxiety or mood disorders. Researchers suspect that increased GABA may boost mood or have a calming, relaxing effect on the nervous system. Thus yoga can help people experience relief from anxiety and chronic stress.
Healthy Eating Habits
According to a survey conducted in 2018, yoga practitioners were better at eating and exercising. According to interviews, mindfulness, motivation to eat healthy, and the supportive yoga community helped people maintain these good habits.
In mindfulness meditation, you learn how to recognize and cope with your emotions and physical sensations. The practice of mindful eating relies on awareness of your experiences, physical cues, and feelings about food. Yoga has also been shown to reduce eating disorder symptoms, preoccupation with food, and various food-related behaviours.
Weight Control
Overweight people who practice yoga have shown reduced body mass indexes. In a NCCIH-supported study, a longer-term and more frequent practice of yoga for weight control was most effective at controlling weight.
Studies have shown that yoga can curb emotional eating and create a community of support, which can all lead to weight loss and maintenance. You can also burn calories during yoga, as well as increase your muscle mass and tone.
Sleep Quality
Numerous studies have shown that yoga is beneficial for sleep, including those with cancer, sleep difficulties, arthritis, and menopause symptoms. In a study, the yoga group fell asleep faster, slept longer, and felt more rested in the morning than the other groups. Yoga helped in decreased sleep disturbances, improved sleep quality, and duration, and reduced the need for sleep medications.
Yoga has been shown to increase the secretion of melatonin, a hormone that regulates sleep and wakefulness.
Chronic Pain
Research shows that practicing yoga could help reduce many types of chronic pain.
Yoga was found to be more effective in participants with osteoarthritis of the knees to decrease pain and improve physical function.
Lower back pain affects around 80% of adults at some point in their lives, and it affects their ability to perform daily tasks, exercise, and sleep. Yoga may be a convenient and inexpensive way to provide some relief.
Summary
Multiple studies have confirmed the many benefits of yoga. Incorporating yoga into your daily routine can help improve your health, increase strength and flexibility, and reduce symptoms of stress, depression, and anxiety. Find time to practice yoga a few times a week to make a difference to your health.