Yoga is an ancient physical fitness and physical and mental medicine that originated in India. It has a history of more than 5,000 years and is still popular all over the world.
“The purpose of yoga is to build strength, awareness and harmony in both the mind and body,” explains Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini Yoga instructor in Hollywood, California.
While there are more than 100 different types, or schools, of yoga, most sessions typically include breathing exercises, meditation, and assuming postures (sometimes called asana or poses) that stretch and flex various muscle groups.
Yoga is known for its ability to ease stress and promote relaxation.
In fact, multiple studies have shown that it can decrease the secretion of cortisol, the primary stress hormone (2Trusted Source, 3Trusted Source).
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 levels of cortisol. They also had lower levels of stress, anxiety, fatigue and depression (4Trusted Source).
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 (5Trusted Source).
When used alone or along with other methods of alleviating stress, such as meditation, yoga can be a powerful way to keep stress in check.
From a more comprehensive point of view, yoga emphasizes not only sculpting body lines, but also careful exploration. Yoga also combines philosophical spirit and thinking attitude, including precepts and diligence, which are less mentioned parts of general sports.
Yoga is an attitude to life, a value of life, which can maintain the balance of inner, body and emotions, so that you can reach a higher level of body, mind, and soul. In addition to having a strong physique in this busy society, you can also keep your mind free.
Yoga pros and cons
What are the empirical medical benefits of yoga training?
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Depression and anxiety
Depression and anxiety are currently the most common mental illnesses. Although they are not fatal, they cause torture and deterioration in quality of life for patients no less than cancer or other major diseases.
About 4.7% to 7.3% of the world’s population suffers from depression and anxiety syndrome. When converted into the actual number, there are more than 300 million people in a state of physical and mental imbalance, and more than half are not treated properly. Although modern medicine has a variety of treatment methods, the results and side effects often vary from person to person
A randomized controlled trial (6 weeks, with 110 subjects suffering from depression or anxiety) found that yoga combined with conventional treatment can further reduce the depression and anxiety of patients, and improve overall mental health, well-being and recovery Strength (compared to patients using conventional treatment alone). Note 1
The underlying mechanism is that yoga can reduce stress and body adjustment load (allostatic load), and regulate sympathetic and parasympathetic nerves.
3 kinds of health foods that are good for depression (the second kind is rarely known)
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Type 2 diabetes
Diabetes was often referred to as a disease of wealth half a century ago, because in the era of poor environment, it was difficult to get enough food and clothing, so most people who got this disease belonged to wealthy families.
Today, with the rapid development of economy and technology, sedentary and overeating have become the norm, so the population suffering from diabetes is growing exponentially
Diabetes is the number one killer for the population in Asia. Not only is the incidence rate 40% higher than that of other ethnic groups, but it also often causes various complications due to poor blood sugar control, such as cardiovascular disease, neuropathy, retinitis, and nephropathy. Wait
A systematic review (including 37 studies and 2,170 people) pointed out that yoga helps to improve a variety of disease indicators related to type 2 diabetes, such as blood sugar control, blood lipid levels, insulin resistance and body mass index . Note 2
However, due to the limitations of existing research methods, more high-quality investigations are needed for further confirmation
3 kinds of health foods beneficial to diabetes
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Migraine (Migraine)
The main clinical symptom of migraine is half of the pulsating pain, accompanied by nausea, vomiting, and light or sound sensitivity. It is estimated that about 13% of the global population is affected by this disease
It has also been found clinically that migraine is related to changes in the structure and function of blood vessels, so it often increases the risk of a variety of vascular diseases, such as ischemic stroke and coronary artery disease
A randomized controlled trial (3 months in 72 migraine patients) found that yoga training can help improve the frequency and severity of attacks, depression and anxiety index, and even reduce drug use (compared to the self-managed control group) ). Note 3
Another controlled trial (12-week period and 42 female migraine patients) also pointed out that compared to using drugs alone, yoga training can further improve the patient’s vascular function (measured by vascular cell adhesion molecules/VCAM). Note 4
3 kinds of health foods that are good for migraine (the first kind is the most promising)
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Stress
The word stress is the most prevalent state in today’s society. It is possible to hear others talk or complain on any occasion, but the existence of stress in life is necessary to move us forward, so everyone must learn and Coexistence
However, under the continuous stress (from work or family), modern people often find it difficult to relax or relieve themselves, and they are prone to anxiety, physical discomfort, insomnia or eating disorders in the long run.
A randomized controlled study (12-week period, 44 subjects with physical and mental stress) found that yoga can help reduce stress and anxiety, and improve overall self-conscious health (compared to the control group using standard treatment). Note 5
3 kinds of health foods that give you super anti-stress
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Premenstrual Symptoms
Premenstrual syndrome is a common cyclical disease in women of childbearing age. It mainly occurs during the luteal phase of menstruation. Various physical, emotional and behavioral symptoms such as abdominal distension, breast pain, insomnia, fatigue, and emotional instability occur. , Irritability, depression, etc.
It is estimated that about 80%-95% of women will have repeated episodes during menstruation, of which 5% are more serious, often affecting family and work
A study (12-week period and 64 women suffering from premenstrual discomfort) found that yoga training can help improve the following indicators, such as abdominal cramps, bloating, breast pain, body function, cold sweats, and anti-inflammatory drugs. Note 6
3 kinds of health foods to relieve premenstrual syndrome (the 3rd kind of natural medicine commonly used)
yoga
What are the taboos of yoga training
People with coagulopathy, please pay attention (some of the movements are stretching exercises, which can promote blood circulation and stretch muscles)
People with osteoporosis, please be careful (some movements need to support the body weight, which may cause fractures)
Please pay attention to patients with herniated disc (excessive bending of the waist should be avoided, which may compress the nerves and aggravate the condition)
Patients with poor physical condition, cardiovascular disease, epilepsy, or brain damage should avoid yoga or perform it under the supervision of professional yoga practitioners
People with high intraocular pressure or high myopia should avoid doing handstand movements
Do not do a lot of physical exercises before or within 1 hour after a meal