Yoga for mental health and muscle building
It is not known for certain when yoga appeared. One hypothesis is that it was already practiced in the Indus Valley between 3500 and 2000 BC. It is a term that derives from the Sanskrit Yugi, which means union, yoke. It is a practice that combines breathing exercises, meditation and postures, in order to promote relaxation and muscle strengthening, working the body and mind in an integrated way. In this way, it allows for the control of stress, anxiety, pain and improves well-being and mood. That is, there is an improvement in the quality of life.
Although it can be practiced by children, adolescents, adults and the elderly, it is advisable to consult a doctor before starting the exercises and that they are performed under the guidance of a specialist. Here are eight benefits that the practice of yoga can produce:
- Reduces stress and anxiety
Yoga is able to reduce the secretion of cortisol, the main stress hormone, contributing to the reduction of the problem. Several studies highlight the importance of the practice and have concluded that yoga can be an alternative method of dealing with stress and anxiety.
- Reduces inflammation
The practice is also indicated as a possible adjuvant in the treatment of chronic inflammation. Inflammation is a normal immune response, but chronic inflammation can contribute to the development of heart disease, diabetes and cancer. A study titled “Effect of Yoga Practice on Inflammatory Marker Levels After Moderate and Strenuous Exercise,” conducted by Bangalore University, India, pointed out that regular practice may protect against inflammatory disease.
- Helps protect the heart
High blood pressure is a leading cause of heart attacks and strokes. Lowering your blood pressure can help reduce these problems. A study from the Nagpur College of Medicine in India found that participants over the age of 40 who had been practicing yoga for five years had lower blood pressure and heart rate than those who didn’t.
- It has antidepressant effect
Yoga can reduce the presence of cortisol, the stress hormone, which affects levels of serotonin, the neurotransmitter often associated with depression. Its practice, then, can help fight depression. In one study, also from Bangalore University in India, participants in an alcohol addiction 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 cortisol release. Other studies have had similar results.
- Reduces chronic pain and migraines
The practice was found to be more effective in reducing pain. Practitioners with osteoarthritis in the knees had less pain and improved physical function. Doing yoga can also help stimulate the vagus nerve, which has been shown to be effective in migraine relief.
- sleep improvement
The fact that yoga helps to relax and reduce stress promotes better quality sleep. The practice also affects melatonin, which is the hormone that regulates sleep and wakefulness.
- Improve flexibility, balance and stretching
There are several works that point out that regularly practicing yoga postures can optimize flexibility, balance and stretching. A study conducted by the Chinese University of Hong Kong has highlighted, in addition to these benefits, also the cardiorespiratory improvement.
- Induces healthy eating habits
The decrease in anxiety, which can lead to binge eating, and the increased self-control that yoga brings help reduce cravings. The encouragement of mindfulness promoted by consistent yoga practice can be used to help promote mindful eating and healthy eating habits such as mindful eating*.
* Mindful Eating or eating with full attention is being in the present moment, being aware of the body, thoughts and sensations, feeling the aromas, textures and flavors of food without judgment or criticism. It’s knowing how to recognize and differentiate when you’re hungry or in the mood to eat, whether it’s physical or emotional / psychological hunger (nourishment or comfort), it’s knowing the exact time to stop eating (satiety). Mindful eating goes far beyond simply paying attention during meals, eating slowly and without distractions.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
