13 Natural Health Benefits of Yoga

Yoga, an ancient practice, offers numerous benefits for physical and mental well-being. Discover how yoga can enhance natural health and complement chiropractic.

Derived from the Sanskrit word “yuji”, meaning yoke or union, yoga is an ancient practice that brings together mind and body.

It incorporates breathing exercises, meditation and postures designed to encourage relaxation and reduce stress.

Taking care of yourself with natural medicine through chiropractic is the main basis for good health. Practicing yoga will help to promote the benefits of a healthy spine mentally and physically.

This article will take a look at 13 benefits based on evidence from science.

Can reduce stress

Yoga is known for its ability to relieve stress and promote relaxation.

In fact, multiple studies have shown that it can decrease the secretion of cortisol, the primary stress hormone.

One study demonstrated the powerful effect of yoga on stress by following 24 women who perceived themselves as emotionally distressed.

After a three-month yoga program, the women had significantly lower cortisol levels. They also had lower levels of stress, anxiety, fatigue and depression.

Another study of 131 people had similar results, showing that 10 weeks of yoga helped reduce stress and anxiety . It also helped improve quality of life and mental health.

When used alone or in conjunction with other methods of stress relief, such as meditation, yoga can be a powerful way to keep stress under control.

Studies show that yoga can help relieve stress and lower levels of the stress hormone cortisol.

Helps with anxiety

Many people begin practicing yoga as a way to cope with feelings of anxiety.

Interestingly, there is some research showing that yoga can help reduce anxiety.

In one study, 34 women diagnosed with an anxiety disorder participated in yoga classes twice a week for two months.

At the end of the study, those who practiced yoga had significantly lower levels of anxiety than the control group.

Another study followed 64 women with post-traumatic stress disorder (PTSD), which is characterized by severe anxiety and fear after exposure to a traumatic event.

After 10 weeks, women who practiced yoga once a week had fewer PTSD symptoms. In fact, 52% of the participants no longer met criteria for PTSD.

It is not completely clear exactly how yoga is able to reduce anxiety symptoms. However, it emphasizes the importance of being present in the moment and finding a sense of peace, which may help treat anxiety.

Several studies show that the practice of yoga can lead to a decrease in anxiety symptoms.

May help with inflammation

In addition to improving your mental health, some studies suggest that practicing yoga can reduce inflammation as well.

Inflammation is a normal immune response, but chronic inflammation can contribute to the development of proinflammatory diseases, such as heart disease, diabetes and cancer.

A 2015 study divided 218 participants into two groups: those who practiced yoga regularly and those who did not. Both groups performed moderate and vigorous stress-inducing exercise.

At the end of the study, individuals who practiced yoga had lower levels of inflammatory markers than those who did not.

Similarly, a small 2014 study showed that 12 weeks of yoga reduced inflammatory markers in breast cancer survivors with persistent fatigue.

Although more research is needed to confirm the beneficial effects of yoga on inflammation, these findings indicate that it may help protect against certain diseases caused by chronic inflammation.

Some studies show that yoga can reduce inflammatory markers in the body and help prevent pro-inflammatory diseases.

May improve heart health

From pumping blood through the body to supplying tissues with important nutrients, the health of your heart is an essential component of overall health.

Studies show that yoga can help improve heart health and reduce several risk factors for heart disease.

A study found that participants over the age of 40 who practiced yoga for five years had lower blood pressure and pulse rate than those who did not.

High blood pressure is a major cause of heart problems, such as heart attacks and strokes. Lowering blood pressure can help reduce the risk of these problems.

Some research also suggests that incorporating yoga into a healthy lifestyle may help slow the progression of heart disease.

One study followed 113 patients with heart disease, looking at the effects of a lifestyle change that included a year of yoga training combined with dietary modifications and stress management.

Participants saw a 23% decrease in total cholesterol and a 26% decrease in “bad” LDL cholesterol. In addition, progression of heart disease was halted in 47% of the patients.

It is unclear how much of a role yoga may have played versus other factors such as diet. However, it may minimize stress, a major contributor to heart disease.

Alone or in combination with a healthy lifestyle, yoga can help decrease risk factors for heart disease.

Improved quality of life

Yoga is becoming more and more common as a complementary therapy to improve the quality of life of many people.

In one study, 135 elderly people were assigned to a six-month yoga, walking or control group. Practicing yoga significantly improved quality of life, as well as mood and fatigue, compared to the other groups.

Other studies have looked at how yoga can improve quality of life and reduce symptoms in cancer patients.

One study followed women with breast cancer undergoing chemotherapy. Yoga decreased chemotherapy symptoms, such as nausea and vomiting, while also improving overall quality of life.

A similar study looked at how eight weeks of yoga affected women with breast cancer. At the end of the study, the women had less pain and fatigue with improvements in levels of reinvigoration, acceptance and relaxation.

Other studies have found that yoga can help improve sleep quality, enhance spiritual well-being, improve social function, and reduce symptoms of anxiety and depression in cancer patients.

Some studies show that yoga can improve quality of life and can be used as a complementary therapy for some conditions.

Can fight depression

Some studies show that yoga can have an antidepressant effect and may help decrease symptoms of depression.

This may be due to the fact that yoga is able to lowering cortisol levels , a stress hormone that influences levels of serotonin, the neurotransmitter often associated with depression.

In one study, participants in an alcohol dependence program practiced Sudarshan Kriya, a specific type of yoga that focuses on rhythmic breathing.

After two weeks, the participants had fewer symptoms of depression and lower cortisol levels. They also had lower levels of ACTH, a hormone responsible for stimulating the release of cortisol.

Other studies have had similar results, showing an association between practicing yoga and decreased symptoms of depression.

Based on these results, yoga can help fight depression, alone or in combination with traditional treatment methods.

Several studies have found that yoga can decrease symptoms of depression by influencing the body's production of stress hormones.

May help with chronic pain

Chronic pain is a persistent problem that affects millions of people and has a number of possible causes, from injury to arthritis.

There is a growing body of research showing that the practice of yoga may help reduce many types of chronic pain.

In one study, 42 individuals with carpal tunnel syndrome received a wrist splint or did yoga for eight weeks.

At the end of the study, yoga was found to be more effective in reducing pain and improving grip strength than wrist splinting.

Another study in 2005 showed that yoga could help decrease pain and improve physical function in participants with osteoarthritis of the knees.

Although more research is needed, incorporating yoga into your daily routine may be beneficial for those suffering from chronic pain.

Yoga can help reduce chronic pain in conditions such as carpal tunnel syndrome and osteoarthritis.

May Promote Sleep Quality

Poor sleep quality has been associated with obesity, high blood pressure and depression, among other disorders.

Studies show that incorporating yoga into your routine may help promote better sleep.

In a 2005 study, 69 elderly patients were assigned to practice yoga, take an herbal preparation or be part of the control group.

The yoga group fell asleep faster, slept more and felt more well rested in the morning than the other groups.

Another study examined the effects of yoga on sleep in lymphoma patients. They found that it decreased sleep disturbances, improved sleep quality and duration, and reduced the need for sleep medications.

Although the way it works is unclear, yoga has been shown to increase the secretion of melatonin, a hormone that regulates sleep and wakefulness.

Yoga also has a significant effect on anxiety, depression, chronic pain and stress - all common contributors to sleep problems.

Yoga can help improve sleep quality due to its effects on melatonin and its impact on several common contributors to sleep problems.

Improves flexibility and balance

Many people add yoga to their exercise routine to improve flexibility and balance.

There is considerable research supporting this benefit, demonstrating that it can optimize performance through the use of specific postures that focus on flexibility and balance.

A recent study examined the impact of 10 weeks of yoga on 26 male college athletes. Doing yoga significantly increased several measures of flexibility and balance compared to the control group.

Another study assigned 66 elderly participants to practice yoga or calisthenics, a type of bodyweight exercise.

After one year, the total flexibility of the yoga group increased almost four times that of the calisthenics group.

A 2013 study also found that practicing yoga may help improve balance and mobility in older adults.

Practicing just 15-30 minutes of yoga each day could make a big difference for those looking to improve performance by increasing flexibility and balance.

Research shows that practicing yoga can help improve balance and increase flexibility.

May help improve breathing

Pranayama, or yogic breathing, is a practice in yoga that focuses on controlling the breath through breathing exercises and techniques.

Most types of yoga incorporate these breathing exercises, and several studies have found that yoga practice may help improve breathing.

In one study, 287 college students took a 15-week class where they were taught various yoga postures and breathing exercises. At the end of the study, they had a significant increase in vital capacity.

Vital capacity is a measure of the maximum amount of air that can be expelled from the lungs. It is especially important for those with lung disease, heart problems and asthma.

Another study in 2009 found that practicing yogic breathing improved symptoms and lung function in patients with mild to moderate asthma.

Improving breathing can help increase endurance, optimize performance and keep the lungs and heart healthy.

Yoga incorporates many breathing exercises, which may help improve breathing and lung function.

May help with migraines

Migraines are severe recurrent headaches that affect approximately 1 in 7 Americans each year.

Traditionally, migraines are treated with medications to relieve and control symptoms.

However, mounting evidence shows that yoga may be a useful adjunct therapy to help reduce migraine frequency.

A 2007 study divided 72 migraine patients into a yoga therapy or self-care group for three months. Practicing yoga led to reductions in headache intensity, frequency and pain compared to the self-care group.

Another study treated 60 migraine patients using conventional care with or without yoga. Doing yoga resulted in a greater decrease in headache frequency and intensity than conventional care alone.

Researchers suggest that doing yoga may help stimulate the vagus nerve, which has been shown to be effective in relieving migraines.

Studies show that yoga can stimulate the vagus nerve and reduce migraine intensity and frequency, alone or in combination with conventional care.

Promotes healthy eating habits

Mindful eating, also known as intuitive eating, is a concept that encourages being present in the moment of eating.

It involves paying attention to the taste, smell and texture of your food and noticing the thoughts, feelings or sensations you experience while eating.

This practice has been shown to promote healthy eating habits that help control blood sugar, increase weight loss and treat eating disorders.

Because yoga places a similar emphasis on mindfulness, some studies show that it could be used to encourage healthy eating behaviors.

One study incorporated yoga into an outpatient eating disorder treatment program with 54 patients, finding that yoga helped reduce both eating disorder symptoms and food preoccupation.

Another small study looked at how yoga affected symptoms of binge eating disorder, a disorder characterized by compulsive overeating and a sense of loss of control.

Yoga was found to cause a decrease in binge eating episodes, an increase in physical activity and a small decrease in weight.

For those with and without disordered eating behaviors, practicing mindfulness through yoga can help in the development of healthy eating habits.

Yoga encourages mindfulness, which can be used to help promote mindful eating and healthy eating habits.

Can increase strength

In addition to improving flexibility, yoga is a great addition to an exercise routine for its strength-building benefits.

In fact, there are specific approaches in yoga that are designed to increase strength and build muscle.

In one study, 79 adults performed 24 cycles of sun salutations - a series of fundamental postures often used as a warm-up - six days a week for 24 weeks.

They experienced a significant increase in upper body strength, endurance and weight loss. The women also had a decrease in body fat percentage.

A 2015 study had similar findings, showing that 12 weeks of practice led to improvements in endurance, strength and flexibility in 173 participants.

Based on these findings, the practice of yoga can be an effective way to increase strength and endurance, especially when used in combination with a regular exercise routine.

Some studies show that yoga can cause an increase in strength, endurance and flexibility.

Summary

Multiple studies have confirmed the many mental and physical benefits of yoga.

To take care of our health in a natural way we have to start with a basic foundation of care with our Doctor of Chiropractic. Complemented with an exercise such as yoga can increase strength and flexibility and help us with symptoms of stress, depression and anxiety.

Finding the time to practice yoga just a few times a week can be enough to make a noticeable difference when it comes to your health.

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