Improve “Diabetic Lung” with Yoga Therapy

Improve “Diabetic Lung” with Yoga Therapy

 

By John M. de Castro, Ph.D.

 

Yoga can do more than just relax your body in mind — especially if you’re living with diabetes. Certain poses may help lower blood pressure and blood sugar levels while also improving circulation.” – Daniel Bubnis

 

Diabetes is a major health issue. It is estimated that 30 million people in the United States and nearly 600 million people worldwide have diabetes and the numbers are growing. Type II Diabetes results from a resistance of tissues, especially fat tissues, to the ability of insulin to promote the uptake of glucose from the blood. As a result, blood sugar levels rise producing hyperglycemia. Diabetes is heavily associated with other diseases such as cardiovascular disease, heart attacks, stroke, blindness, kidney disease, circulatory problems leading to amputations and pulmonary issues known as “Diabetic Lung.” As a result, diabetes doubles the risk of death of any cause compared to individuals of the same age without diabetes.

 

Type 2 diabetes is a common and increasingly prevalent illness that is largely preventable. One of the reasons for the increasing incidence of Type 2 Diabetes is its association with overweight and obesity which is becoming epidemic in the industrialized world. A leading cause of this is a sedentary life style. Unlike Type I Diabetes, Type II does not require insulin injections. Instead, the treatment and prevention of Type 2 Diabetes focuses on diet, exercise, and weight control. Recently, mindfulness practices have been shown to be helpful in managing diabetes. A mindfulness practice that combines mindfulness with exercise is yoga and it has been shown to be helpful in the treatment of Type II Diabetes. The extent to which yoga practice might also help with “Diabetic Lung” has not been well studied.

 

In today’s Research News article “Effectiveness of Adjuvant Yoga Therapy in Diabetic Lung: A Randomized Control Trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6521747/), Balaji and colleagues recruited diabetic patients whose lung function was less than 70% of normal. They were randomly assigned to receive either medical care as usual or to receive usual medical care and additional yoga therapy 3 times per week for 4 months. The yoga therapy included poses, relaxation, breathing exercises, and special postures designed to improve lung function. The participants were measured before and after the 4-month intervention for body size, and pulmonary function.

 

They found that compared to baseline and medical care as usual, after yoga practice there was a significant reduction in body weight and Body Mass Index (BMI) and a significant improvement in lung function including improvements in forced expiratory volume, forced vital capacity, and their ratio. Hence yoga therapy appears to be a safe and effective therapy for patients with “Diabetic Lung.”

 

In the present study the control condition did not include an exercise condition. So, it cannot be determined whether the exercise associated with the yoga practice or the other components of the practice were responsible for the improvements. But it is clear from this randomized controlled trial that yoga practice designed to improve lung function is a safe and effective treatment for diabetic patients with “Diabetic Lung.”

 

So, improve “Diabetic Lung” with yoga therapy.

 

Although regular exercise can help, yoga for diabetes provides unique benefits that can effectively restore the body to a state of natural health and proper function.” – Yoga U

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Balaji, R., Ramanathan, M., Bhavanani, A. B., Ranganadin, P., & Balachandran, K. (2019). Effectiveness of Adjuvant Yoga Therapy in Diabetic Lung: A Randomized Control Trial. International Journal of Yoga, 12(2), 96–102. doi:10.4103/ijoy.IJOY_20_18

 

Abstract

Context:

Recent studies provide ample evidence of the benefits of yoga in various chronic disorders. Diabetes mellitus is a group of metabolic diseases characterized by chronic hyperglycemia and Sandler coined the term “Diabetic Lung” for the abnormal pulmonary function detected in diabetic patients due underlying pulmonary dysfunction. Yoga therapy may help in achieving better pulmonary function along with enhanced glycaemic control and overall health benefits.

Aim:

To study the effect of adjuvant yoga therapy in diabetic lung through spirometry.

Settings and Design:

Randomized control trial was made as interdisciplinary collaborative work between departments of Yoga Therapy, Pulmonary Medicine and Endocrinology, of MGMC & RI, Sri Balaji Vidyapeeth Puducherry.

Materials and Methods:

72 patients of diabetic lung as confirmed by spirometry (<70% of expected) were randomized into control group (n=36) who received only standard medical treatment and yoga group (n=36) who received yoga training thrice weekly for 4 months along with standard medical management. Yoga therapy protocol included yogic counseling, preparatory practices, Asanas or static postures, Pranayama or breathing techniques and relaxation techniques. Hathenas of the Gitananda Yoga tradition were the main practices used. Spirometry was done at the end of the study period. Data was analyzed by Student’s paired and unpaired ‘t’ test as it passed normality.

Results:

There was a statistically significant (P < 0.05) reduction in weight, and BMI along with a significant (P < 0.01) improvement in pulmonary function (FEV1, FVC) in yoga group as compared to control group where parameters worsened over study period.

Conclusion:

It is concluded from the present RCT that yoga has a definite role as an adjuvant therapy as it enhances standard medical care and hence is even more significant in routine clinical management of diabetes, improving physical condition and pulmonary function.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6521747/

 

Lower Body Weight and Improve Heart Health with Yoga

Lower Body Weight and Improve Heart Health with Yoga

 

By John M. de Castro, Ph.D.

 

“A large number of studies show that yoga benefits many aspects of cardiovascular health. There’s been a major shift in the last five years or so in the number of cardiologists and other professionals recognizing that these benefits are real.” – Hugh Calkins

 

Cardiovascular disease is the number one killer, claiming more lives than all forms of cancer combined. “Heart disease is the leading cause of death for both men and women. About 610,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths. Every year about 735,000 Americans have a heart attack.” (Centers for Disease Control). A myriad of treatments has been developed for heart disease including a variety of surgical procedures and medications. In addition, lifestyle changes have proved to be effective including quitting smoking, weight reduction, improved diet, physical activity, and reducing stresses. Cardiac rehabilitation programs for patients recovering from a heart failure, emphasize these lifestyle changes. Unfortunately, for a variety of reasons, 60% of heart failure patients decline participation, making these patients at high risk for another attack.

 

Safe and effective alternative treatments for cardiovascular disease are contemplative practices, such as meditation, tai chi, and yoga, have also been shown to be helpful for heart health. These practices have also been shown to be helpful for producing the kinds of lifestyle changes needed to prevent heart disease such as smoking cessationweight reduction, and stress reduction. Indeed, yoga practice is both a mindfulness training technique and a physical exercise. As such, it would seem particularly interesting to explore as a treatment to reduce the risk of cardiovascular disease.

 

In today’s Research News article “A Comparison of Blood Viscosity and Hematocrit Levels between Yoga Practitioners and Sedentary Adults. International journal of exercise science.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6413846/), Shadiow and colleagues recruited adults who had practiced Hatha Yoga for at least 3 years and sedentary individuals who had not exercised in at least the last 6 months. After a 12 hour fast and 24 hours without exercise the participants were measured for body size, blood pressure, and blood was drawn for assays of blood viscosity and hematocrit.

 

They found, not surprisingly, that the yoga practitioners had significantly lower body weights and Body Mass Indices (BMIs). Importantly, the yoga practitioners had significantly lower blood viscosity values than the sedentary individuals. Low blood viscosity is associated with cardiac health. So, the results suggest that consistent long-term yoga practice in healthy individuals reduces body size and improves indicators of heart health. These conclusions need to be tempered with the understanding that this was a cross-sectional study that is open to alternative explanations. But, the results support conducting a randomized controlled clinical trial to definitively ascertain the effects of yoga practice on weight and heart health.

 

So, lower body weight and improve heart health with yoga.

 

“people who took yoga classes saw improvements in a number of factors that affect heart disease risk. They lost an average of five pounds, shaved five points off their blood pressure, and lowered their levels of harmful LDL cholesterol by 12 points.” – Julie Corliss

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Shadiow, J., Tarumi, T., Dhindsa, M., & Hunter, S. D. (2019). A Comparison of Blood Viscosity and Hematocrit Levels between Yoga Practitioners and Sedentary Adults. International journal of exercise science, 12(2), 425–432.

 

Abstract

Elevations in whole blood viscosity (WBV) and hematocrit (Hct), have been linked with increased risk of cardiovascular disease (CVD). Endurance training has been demonstrated to lower WBV and Hct; however, evidence supporting the efficacy of yoga on these measures is sparse. A cross-sectional study was conducted examining WBV and Hct levels between yoga practitioners with a minimum of 3 years of consistent practice and sedentary, healthy adults. Blood samples were collected from a total of 42 participants: 23 sedentary adults and 19 regular yoga practitioners. Brachial arterial blood pressure (BP) was measured and the averages of 3 measures were reported. The yoga practitioner group had significantly lower WBV at 45 s−1 (p < 0.01), 90 s−1 (p < 0.01), 220 s−1 (p < 0.05), and 450 s−1 (p < 0.05) than sedentary participants. No significant group differences in Hct (p =0.38) were found. A tendency toward lower systolic BP (p=0.06) was observed in the yoga practitioner group; however, no significant group differences in BP were exhibited. A consistent yoga practice was associated with lower WBV, a health indicator related to CVD risk. These findings support a regular yoga practice as a valid form of exercise for improving rheological indicators of cardiovascular health.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6413846/

 

Improve Health with Qigong

Improve Health with Qigong

 

By John M. de Castro, Ph.D.

 

The health benefits from Qigong and Tai Chi comes about both by supporting the body’s natural tendency to return to balance and equilibrium and also gently yet profoundly creating strength, flexibility and balance in the muscles and joints through gentle flowing movements.” – Denise Nagel

 

Qigong and Tai Chi have been practiced for thousands of years with benefits for health and longevity. Qigong and Tai Chi training are designed to enhance function and regulate the activities of the body through regulated breathing, mindful concentration, and gentle movements. Only recently though have the effects of Qigong practice been scrutinized with empirical research. It has been found to be effective for an array of physical and psychological issues. It appears to strengthen the immune systemreduce inflammationincrease the number of cancer killing cells in the bloodstream and improve cardiovascular function.

 

Because Qigong is not strenuous, involving slow gentle movements, and is safe, having no appreciable side effects, it is appropriate for all ages including the elderly and for individuals with illnesses that limit their activities or range of motion. So, with indications of so many benefits it makes sense to step back and review the research on the effects of Qigong training on health and well-being.

 

In today’s Research News article “Beneficial Effects of Qigong Wuqinxi in the Improvement of Health Condition, Prevention, and Treatment of Chronic Diseases: Evidence from a Systematic Review.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6220394/ ), Guo and colleagues review and summarize the published research literature on the effects of Qigong practice on physical and psychological health. They found 28 published research studies.

 

They report that the research finds that Qigong practice by healthy adults produces improvements in cognitive functions including concentration and attention, strengthens the immune system, improves body shape and size, physical function, and the cardiovascular system, improves mood and psychological well-being, improves lipid metabolism, slows physiological indicators of aging, and reduces inflammation. For clinical populations, they report that the research indicates that Qigong practice reduces depression, and improves osteoarthritis, including knee osteoarthritis, metabolic syndrome, and blood fat levels.

 

Conclusions from these very exciting findings must be tempered as the research methodologies were often weak. More tightly controlled studies are needed. Regardless, these findings suggest that Qigong practice produces improved physical and psychological health in both healthy adults and people with mental and physical diseases. These are a remarkable set of benefits from this simple practice and suggest the reason why it has continued to be practiced by large numbers of people for hundreds of years. Hence, this simple, inexpensive, convenient, safe, and fun practice may improve the participants ability to successfully conduct their lives, improving health and well-being.

 

So, improve health with Qigong.

 

“A compelling body of research emerges when Tai Chi studies and the growing body of Qigong studies are combined. The evidence suggests that a wide range of health benefits accrue in response to these meditative movement forms.” – Dr. Mercola

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Guo, Y., Xu, M., Wei, Z., Hu, Q., Chen, Y., Yan, J., & Wei, Y. (2018). Beneficial Effects of Qigong Wuqinxi in the Improvement of Health Condition, Prevention, and Treatment of Chronic Diseases: Evidence from a Systematic Review. Evidence-based complementary and alternative medicine : eCAM, 2018, 3235950. doi:10.1155/2018/3235950

 

Abstract

Purpose

Qigong is a modality of traditional Chinese mind-body medicine that has been used to prevent and cure ailments, to improve health in China for thousands of years. Wuqinxi, a Chinese traditional Qigong that focuses on mind-body integration, is thought to be an effective exercise in promoting physical and mental wellbeing. Thus, we summarized the evidence and aim to unravel effects of Wuqinxi on health outcomes.

Methods

We performed a systematic review of Wuqinxi studies published in English or Chinese since 1979. Relevant English and Chinese language electronic data bases were used for literature search. The selection of studies, data extraction, and validation were performed independently by two reviewers.

Results

A total of 28 eligible studies were included in this review, among which three are 3 in English and 25 in Chinese. The studies included in this review involve three different experimental designs: (1) 16 RCTs; (2) 2 historical cohort studies; and (3) 10 pretest and posttest studies (PPS). Participants in this review are categorized as either healthy or clinical populations. The results from this systematic review support the notion that Wuqinxi may be effective as an adjunctive rehabilitation method for improving psychological and physiological wellbeing among different age of healthy populations in addition to alleviating and treating diseases among various clinical populations.

Conclusion

The results indicated that Wuqinxi has been thought to be beneficial to improve health and treat chronic diseases. However, the methodological problems in the majority of included studies make it difficult to draw firm conclusive statements. More methodologically rigorous designed large-scale RCTs with a long-term follow-up assessment should be further conducted to examine the effects of Wuqixi on health-related parameters and disease-specific measures in different health conditions. This systematic review lends insight for future studies on Wuqinxi and its potential application in preventive and rehabilitation medicine.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6220394/

 

Restrain Body Fatness Growth During Adolescence with Yoga

Restrain Body Fatness Growth During Adolescence with Yoga

 

By John M. de Castro, Ph.D.

 

Practicing yoga changes your mind: It changes the way you approach life, your body, and eating. Yoga shows you how to appreciate your body for all of the amazing things that it can do for you and points you in the direction of wanting to fill your body with the best possible fuel rather than processed junk food. And changing your mind about your body and the foods you feed it will be a much more effective weight-loss tool than burning a bunch of calories in an aggressive kick-boxing class and then mindlessly plowing through equal or more calories later that day.” – Heidi Kristoffer

 

Obesity has become an epidemic in the industrialized world. In the U.S. the incidence of obesity, has more than doubled over the last 35 years to currently around 35% of the population, while two thirds of the population are considered overweight or obese (Body Mass Index; BMI > 25). Obesity has been found to shorten life expectancy by eight years and extreme obesity by 14 years. This occurs because obesity is associated with cardiovascular problems such as coronary heart disease and hypertension, stroke, metabolic syndrome, diabetes, cancer, arthritis, and others.

 

Obviously, there is a need for effective treatments to prevent or treat overweight and obesity. But, despite copious research and a myriad of dietary and exercise programs, there still is no safe and effective treatment. It would be important to intervene early during growth to restrain the growth of body fatness. Mindfulness is known to be associated with lower risk for obesityalter eating behavior and improve health in obesity. Yoga practice has been shown to have a myriad of physical and psychological benefits. These include significant loss in weight and body mass index (BMI), resting metabolism, and body fat in obese women with Type 2 diabetes and improves health in the obese. In addition, it has the added benefit of being a gentle exercise. Hence it would seem reasonable to further investigate the benefits of yoga practice on the weight and body composition during adolescence.

 

In today’s Research News article “How Is the Practice of Yoga Related to Weight Status? Population-Based Findings From Project EAT-IV.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5865393/ ), Neumark-Sztainer and colleagues utilized a longitudinal data set from Project EAT of adolescent Middle and High School students. They were measured for yoga practice, body size and demographic characteristics initially and after 5 years.

 

They found that 56.4% of females and 29.1% of males did some yoga while 20.5% of females and 6.1% of males practiced regularly in the past year. The frequency of yoga practice did not differ over weight status, but overweight adolescents were more likely to keep the yoga practice at a gentle level and less likely to engage in hot yoga or engage in a yoga class. Importantly, over the 5-year period the adolescents who practiced yoga had non-significant reductions in Body Mass Index (BMI), an index of body fatness while those that did not practice yoga had a significant increase in BMI. The adolescents who practiced yoga had significantly less body fatness gain over the 5-year period.

 

This study is important as it is a rare longitudinal look at body mass changes in adolescents over a 5-year period. But these results are correlational, so causation cannot be concluded. Nevertheless, the results are suggestive that adolescents benefit from yoga practice. They suggest that prolonged yoga practice works to restrain gain in body fatness during maturation. This could be very important during adolescence when body size is so important for the developing self-image and for social and romantic relationships, and is very important for their health and well-being later in life.

 

So, restrain body fatness growth during adolescence with yoga.

 

“Today urban society is stigmatized with chronic diseases. Unhealthy lifestyle is the main reason for the occurrence of chronic illness. BMI, is a reliable indicator of physical well-being of an individual, as there is urgent attention in the alarming rise of such diseases. Yoga works wonderful in stabilizing BMI and in restoring health.” – Minakshi Welukar

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Neumark-Sztainer, D., MacLehose, R. F., Watts, A. W., Eisenberg, M. E., Laska, M. N., & Larson, N. (2017). How Is the Practice of Yoga Related to Weight Status? Population-Based Findings From Project EAT-IV. Journal of physical activity & health, 14(12), 905-912.

 

Abstract

Background

Yoga may provide a strategy for healthy weight management in young adults. This study examined prevalence and characteristics of young adults’ yoga practice and associations with changes in body mass index (BMI).

Methods

Surveys were completed by 1830 young adults (31.1±1.6 years) participating in Project EAT-IV. Cross-sectional and five-year longitudinal analyses were conducted stratified by initial weight status.

Results

Two-thirds (66.5%) of non-overweight women and 48.9% of overweight women reported ever doing yoga, while 27.2% of non-overweight women and 16.4% of overweight women practiced regularly (≥30 minutes/week). Fewer men practiced yoga. Among young adults practicing regularly (n=294), differences were identified in intensity, type, and location of yoga practice across weight status. Young adults who were overweight and practiced yoga regularly showed a non-significant five-year decrease in their BMI (−0.60 kg/m2; p=0.49), while those not practicing regularly had significant increases in their BMI (+1.37 kg/m2; p<0.01). Frequency of yoga was inversely associated with weight gain among both overweight and non-overweight young adults practicing yoga regularly.

Conclusions

Young adults of different body sizes practice yoga. Yoga was associated with less weight gain over time, particularly in overweight young adults. Practicing yoga on a regular basis may help with weight gain prevention.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5865393/

 

Improve Physical and Mental Health in Obesity with Dieting and Yoga Practice

Improve Physical and Mental Health in Obesity with Dieting and Yoga Practice

 

By John M. de Castro, Ph.D.

 

The mental component of yoga—the deep breathing, positive meditation and awareness—can boost confidence for people of all waistlines. “Yoga helps give you insight, and perhaps that insight can help you make better choices and eliminate negative self-talk.” – Abby Lentz

 

Obesity has become an epidemic in the industrialized world. In the U.S. the incidence of obesity, has more than doubled over the last 35 years to currently around 35% of the population, while two thirds of the population are considered overweight or obese (Body Mass Index; BMI > 25). Although the incidence rates have appeared to stabilize, the fact that over a third of the population is considered obese is very troubling. This is because of the health consequences of obesity. Obesity has been found to shorten life expectancy by eight years and extreme obesity by 14 years. This occurs because obesity is associated with cardiovascular problems such as coronary heart disease and hypertension, stroke, metabolic syndrome, diabetes, cancer, arthritis, and others.

 

Obviously, there is a need for effective treatments to prevent or treat obesity. But, despite copious research and a myriad of dietary and exercise programs, there still is no safe and effective treatment. Mindfulness is known to be associated with lower risk for obesityalter eating behavior and improve health in obesity. This suggests that mindfulness training may be an effective treatment for overeating and obesity alone or in combination with other therapies. Yoga practice has been shown to have a myriad of physical and psychological benefits. These include significant loss in weight and body mass index (BMI), resting metabolism, and body fat in obese women with Type 2 diabetesreduce weight and improve health in the obese. Hence it would seem reasonable to investigate the benefits of yoga in combination with a dietary plan on the weight and body composition of the obese.

 

In today’s Research News article “Twelve Weeks of Yoga or Nutritional Advice for Centrally Obese Adult Females.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6107686/ ), Telles and colleagues recruited overweight and obese women (BMI>25) and randomly assigned them to either practice yoga or receive nutrition education. Yoga was practiced for 75 minutes, 3 days per week for 12 weeks and consisted of postures, breathing exercises, meditation, and relaxation. Nutrition education occurred for 45 minutes, once a week for 12 weeks. Both groups also were placed on a vegetarian dietary plan consisting in 1900-2000 Kcal per day. Participants were measured before and after training for body size, food intake, physical activity, and quality of life and plasma levels of fats.

 

Both groups saw improvements in body size including reductions in waist circumference, sagittal abdominal diameter, hip circumference, BMI, body shape index, conicity index, abdominal volume index, and body roundness index. Hence, the diet was successful in reducing body size. The groups also showed significant decreases in plasma total cholesterol, and increases in general self-esteem, and total quality of life. The yoga group, however, had a significantly greater reduction in body shape index, and plasma total cholesterol and very low density lipoproteins (VLDL). They found that the women between the ages of 30 to 45 years who practiced yoga had the greatest benefits while there was little benefit in the nutritional education group. For the women between the ages of 46 to 59 years both groups showed comparable benefits.

 

These results suggest that overweight and obese women who are dieting show significant improvements in body size, blood fats, and quality of life regardless of whether they receive additional yoga practice or nutritional education, with yoga practice producing slightly better results. But, yoga practice has significantly greater effectiveness for the younger women. This suggests that yoga practice is an effective treatment in combination with dieting for the improvement of obese women’s body size, plasma characteristics, and quality of life, particularly for women between the ages of 30-45 years. This is important as the combination of yoga practice and dieting may be an effective strategy to improve the health and well-being of overweight and obese women.

 

So, improve physical and mental health in obesity with dieting and yoga practice.

 

“Yoga does not offer quick weight loss. However, it does offer long lasting effects. Initially, you may feel that you aren’t making any progress with weight loss but you’ll start feeling more active and alive inside. Eventually, the body will start responding and come back in good shape.” – Art of Living

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Telles, S., Sharma, S. K., Kala, N., Pal, S., Gupta, R. K., & Balkrishna, A. (2018). Twelve Weeks of Yoga or Nutritional Advice for Centrally Obese Adult Females. Frontiers in Endocrinology, 9, 466. http://doi.org/10.3389/fendo.2018.00466

 

Abstract

Background: Central obesity is associated with a higher risk of disease. Previously yoga reduced the BMI and waist circumference (WC) in persons with obesity. Additional anthropometric measures and indices predict the risk of developing diseases associated with central obesity. Hence the present study aimed to assess the effects of 12 weeks of yoga or nutritional advice on these measures. The secondary aim was to determine the changes in quality of life (QoL) given the importance of psychological factors in obesity.

Material and Methods: Twenty-six adult females with central obesity in a yoga group (YOG) were compared with 26 adult females in a nutritional advice group (NAG). Yoga was practiced for 75 min/day, 3 days/week and included postures, breathing practices and guided relaxation. The NAG had one 45 min presentation/week on nutrition. Assessments were at baseline and 12 weeks. Data were analyzed with repeated measures ANOVA and post-hoc comparisons. Age-wise comparisons were with t-tests.

Results: At baseline and 12 weeks NAG had higher triglycerides and VLDL than YOG. Other comparisons are within the two groups. After 12 weeks NAG showed a significant decrease in WC, hip circumference (HC), abdominal volume index (AVI), body roundness index (BRI), a significant increase in total cholesterol and LDL cholesterol. YOG had a significant decrease in WC, sagittal abdominal diameter, HC, BMI, WC/HC, a body shape index, conicity index, AVI, BRI, HDL cholesterol, and improved QoL. With age-wise analyses, in the 30–45 years age range the YOG showed most of the changes mentioned above whereas NAG showed no changes. In contrast for the 46–59 years age range most of the changes in the two groups were comparable.

Conclusions: Yoga and nutritional advice with a diet plan can reduce anthropometric measures associated with diseases related to central obesity, with more changes in the YOG. This was greater for the 30–45 year age range, where the NAG showed no change; while changes were comparable for the two groups in the 46–59 year age range. Hence yoga may be especially useful for adult females with central obesity between 30 and 45 years of age.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6107686/

 

Improve Weight Loss in the Overweight with Mindfulness

Improve Weight Loss in the Overweight with Mindfulness

 

By John M. de Castro, Ph.D.

 

In our complex, fast-paced world, mindfulness meditation and similar techniques have been recommended to reduce stress, enhance immunity, boost learning, increase productivity and more. New research suggests an important addition to the list: At least three recent studies have suggested that mindful eating can improve weight-loss efforts and combat obesity.” – Amby Burfoot

 

Obesity has become an epidemic in the industrialized world. In the U.S. the incidence of obesity, has more than doubled over the last 35 years to currently around 35% of the population, while two thirds of the population are considered overweight or obese (Body Mass Index; BMI > 25). Although the incidence rates have appeared to stabilize, the fact that over a third of the population is considered obese is very troubling. This is because of the health consequences of obesity. Obesity has been found to shorten life expectancy by eight years and extreme obesity by 14 years. This occurs because obesity is associated with cardiovascular problems such as coronary heart disease and hypertension, stroke, metabolic syndrome, diabetes, cancer, arthritis, and others.

 

Obviously, there is a need for effective treatments to prevent or treat obesity. But, despite copious research and a myriad of dietary and exercise programs, there still is no safe and effective treatment. Mindfulness is known to be associated with lower risk for obesityalter eating behavior and improve health in obesity. This suggests that mindfulness training may be an effective treatment for overeating, overweight, and obesity alone or in combination with other therapies.

 

In today’s Research News article “The Effectiveness of Cognitive Behavioral Therapy With Mindfulness and an Internet Intervention for Obesity: A Case Series.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fnut.2018.00056/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_715866_87_Nutrit_20180724_arts_A ), Ogata and colleagues recruited 3 overweight adult women who had previously tried and failed to lose weight. They were provided a program of mindfulness training in combination with Cognitive Behavior Therapy (CBT) and daily recording of food intake. Treatment occurred in 60-minute weekly meetings for 9 weeks. It was aimed at developing mindfulness and “to increase distress tolerance, improve healthy coping strategies, and reduce maladaptive coping strategies (e.g., avoidant and impulsive coping styles that involve emotional eating); and relearning adaptive eating habits.” The women were measured weekly for body size, eating behaviors, anxiety, and mindfulness and at a follow-up assessment occurring 18 months later.

 

The three participants over the 9-week program lost 6.9%, 5.3%, and 8.9% of their body weight respectively and all had continued to lose weight over the subsequent 18 months; 14.0%, 7.9%, and 11% respectively. The participants also showed significant decreases in emotional and external eating and increases in mindfulness and restrained eating. Hence the mindfulness and CBT program was successful in producing significant and prolonged weigh reductions and altered eating behaviors toward a more restrained eating.

 

There was no control condition so a placebo effect or experimenter bias effect may be present. But, the participants did not lose weight when involved in other dietary programs where comparable placebo and experimenter bias effects would be expected to have been in effect. So, these sources of confounding are unlikely to account for the weight losses.

 

Mindfulness training with CBT has been previously been shown to increase mindful eating and that eating food mindfully can results in lower overall intake and weight loss. The program has also been shown to reduce the psychological and physical responses to stress and stress is known to promote eating. So, it is reasonable to conclude that it produces its effects on the body weight of overweight individuals by increasing mindful eating and reducing stress.

 

So, improve weight loss in the overweight with mindfulness.

 

“Although average weight loss was modest at post-treatment, continued decreases in weight at follow-up is encouraging and highlights the potential of using mindfulness training to support weight loss and its maintenance.” – Regina Schaffer

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Ogata K, Koyama KI, Amitani M, Amitani H, Asakawa A and Inui A (2018) The Effectiveness of Cognitive Behavioral Therapy With Mindfulness and an Internet Intervention for Obesity: A Case Series. Front. Nutr. 5:56. doi: 10.3389/fnut.2018.00056

 

It is difficult for obese (body mass index of more than 30) and overweight (body mass index of 25–30) people to reduce and maintain their weight. The aim of this case series was to examine the effectiveness of a new cognitive behavioral therapy (CBT) program that combines mindfulness exercises (e.g., the raisin exercise and breathing exercises) and an online intervention to prevent dropout and subsequent weight gain in overweight participants. This case series included three participants, for whom previous weight reduction programs had been unsuccessful. All participants completed the program (60-min, group sessions provided weekly for 9 weeks) and an 18-month follow-up assessment. Results showed that all participants succeeded in losing weight (loss ranged from 5.30 to 8.88% of their total body weight). Although rebound weight gain is commonly observed in the first year following initial weight loss, the follow-up assessment showed that participants achieved further weight loss during the 18-month follow-up period. These results suggest that a CBT program that comprises mindfulness and an online intervention may be an effective method for weight loss and maintenance, and may prevent dropout in obese and overweight individuals.

https://www.frontiersin.org/articles/10.3389/fnut.2018.00056/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_715866_87_Nutrit_20180724_arts_A

 

Treat Obesity with Mindfulness

Treat Obesity with Mindfulness

 

By John M. de Castro, Ph.D.

 

“ mindfulness breeds resilience—a quality necessary for one to stick with your diet or exercise regimen. And given how much of our unhealthy eating is essentially mindless—such as stuffing our faces while we watch television—it’s easy to see how simply paying attention could have a significant impact on our diets.” – Tom Jacobs

 

Obesity has become an epidemic in the industrialized world. In the U.S. the incidence of obesity, defined as a Body Mass Index (BMI) of 30 or above has more than doubled over the last 35 years to currently around 35% of the population, while two thirds of the population are considered overweight or obese (BMI > 25). Although the incidence rates have appeared to stabilize, the fact that over a third of the population is considered obese is very troubling. This is because of the health consequences of obesity. Obesity has been found to shorten life expectancy by eight years and extreme obesity by 14 years. This occurs because obesity is associated with cardiovascular problems such as coronary heart disease and hypertension, stroke, metabolic syndrome, diabetes, cancer, arthritis, and others.

 

Obviously, there is a need for effective treatments to prevent or treat obesity. But, despite copious research and a myriad of dietary and exercise programs, there still is no safe and effective treatment. Mindfulness is known to be associated with lower risk for obesityalter eating behavior and improve health in obesity. This suggests that mindfulness training may be an effective treatment for overeating and obesity alone or in combination with other therapies.

 

In today’s Research News article “Effectiveness of mindfulness training and dietary regime on weight loss in obese people.” See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5319254/, Asadollahi and colleagues recruited obese (BMI>30) individuals and randomly assigned them to one of four conditions; No-treatment, dietary regimen, Mindfulness-Based Cognitive Therapy (MBCT), or MBCT plus dietary regimen. MBCT was administered in 2-hour sessions once a week for 8 weeks and consists of mindfulness training and Cognitive Behavior Therapy (CBT) that is targeted at investigating and altering the individuals aberrant thought process. Participants were measured for psychopathology and anyone with significant pathology was eliminated from the study. The participants were also measured before and after the interventions and 2 months later for body weight and height.

 

They found that mindfulness training alone or a dietary regimen alone produced significant weight losses that persisted 2 months after the end of formal training. When mindfulness training was combined with a dietary regiment the weight loss was significantly greater at the end of training and 2 months later. So, Mindfulness-Based Cognitive Therapy (MBCT) is effective in reducing weight in obese participants and its effectiveness is amplified by combining it with a dietary regimen. So, mindfulness training can help to reduceobesity alone or in combination with dieting.

 

It is unclear how MBCT produces these positive effects on obesity, but it is known that MBCT can increase mindful eating and that eating food mindfully can results in lower overall intake and weight loss. MBCT is also known to reduce the psychological and physical responses to stress and stress is known to promote eating. So, it is reasonable to conclude that MBCT produces its effects on the body weight of the obese by increasing mindful eating and reducing stress.

 

So, treat obesity with mindfulness.

 

“Mindful eating is eating with purpose, eating on purpose, eating with awareness, eating without distraction, when eating only eating, not watching television or playing computer games or having any other distractions, not eating at our desks.” – Carolyn Dunn

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Asadollahi, T., Khakpour, S., Ahmadi, F., Seyedeh, L., Tahami, Matoo, S., & Bermas, H. (2015). Effectiveness of mindfulness training and dietary regime on weight loss in obese people . Journal of Medicine and Life, 8(Spec Iss 4), 114–124.

 

Abstract

The present research was aimed to investigate the effectiveness of mindfulness training and dietary regime on weight loss in obese people. The research was quasi-experimental with posttest-pretest that used control group. The population consisted of all the individuals who attended two clinics of nutrition advice and diet therapy in Karaj. 60 individuals, whose BMI was more than 30, were selected by using the random sampling method. Moreover, they were evaluated by using the SCL-90 test in order to neglect them in case there existed any other significant disorder. Next, they were selected based on age, sex, and education. After explaining the individuals the ongoing research and collecting the informed consent written by them, the samples were placed in four groups (15 in each group). The groups that received mindfulness training attended the nutrition center for eight to 120-minute sessions. In addition, since all the participants referred to the center were motivated to lose weight, individuals who were placed in the control group and those who received mindfulness training were asked not to follow any specific diet for two months. Moreover, the in depth relaxation CD was prepared for those who asked, in order to train themselves at home. Descriptive statistical methods were employed in order to analyze the data and ANACOVA and variance analysis with frequent measurement were used. The research findings indicated that mindfulness training was accompanied by diet, which resulted in weight loss in obese patients. In addition, the findings of the two-month follow-up indicated lasting results.

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5319254/

Reduce Obesity with Yoga


Reduce Obesity with Yoga

By John M. de Castro, Ph.D.

“You get to thinking that yoga and its health benefits, such as stress reduction and improved fitness, are best for thin people, and not so much for the 36 percent of U.S. adults who are obese. Not true. Yoga is for all types of shapes and sizes if you just know how to start.” – Laura McMullen

Obesity is a serious health problem. In the U.S. the incidence of obesity has more than doubled over the last 35 years to currently around 35% of the population. Obesity has been found to shorten life expectancy by eight years and extreme obesity by 14 years. This occurs because obesity is associated with cardiovascular problems such as coronary heart disease and hypertension, stroke, metabolic syndrome, diabetes, cancer, arthritis, and others.

Obviously, there is a need for effective treatments to prevent or treat obesity. But, despite copious research and a myriad of dietary and exercise programs, there still is no safe and effective treatment. Mindfulness is known to be associated with lower risk for obesity, alter eating behavior and improve health in obesity. This suggests that mindfulness training may be an effective treatment for overeating and obesity alone or in combination with other therapies. Yoga practice has been shown to have a myriad of physical and psychological benefits. These include significant loss in weight and body mass index (BMI), resting metabolism, and body fat in obese women with Type 2 diabetes and improve health in the obese. Hence, it would seem reasonable to investigate the benefits of yoga therapy on the weight and body composition of the obese.

In today’s Research News article “Sleep quality and body composition variations in obese male adults after 14 weeks of yoga intervention: A randomized controlled trial.” See summary below or view the full text of the study at: http://www.ijoy.org.in/article.asp?issn=0973-6131;year=2017;volume=10;issue=3;spage=128;epage=137;aulast=Rshikesan, Rshikesan and colleagues recruited obese adult male participants and randomly assigned them to receive either no treatment or integrated yoga therapy for 1½ h for 5 days in a week, for 14 weeks. Yoga therapy includes relaxation, postures, breathing practice, and meditation. They were measured before and after treatment for body composition and sleep quality.

They found that the yoga therapy group had statistically significant reductions in obesity, including body weight, body mass index, and mineral content and increases in sleep quality and efficiency. In addition, there were no adverse events produced by the yoga practice. Hence, they found integrated yoga therapy to be a safe and effective treatment for obesity in adult males.

The benefits of yoga practice, though, appear to be small. The yoga group on average only lost about 2 pounds of body weight despite intensive treatment over 14 weeks. So, it doesn’t appear from this study that integrated yoga therapy is a cost-effective treatment. But, yoga practice is known to produce many improvements in the physiology that were not measured in the present study. These include improvements in cardiovascular symptoms, joint problems, and diabetes. These benefits would tend to counteract the negative health consequences of obesity.

So, although there are suggestions here that integrated yoga therapy may be useful in the treatment of obesity it’s cost-effectiveness is still questionable.

“Yoga is designed to help practitioner reduce body fat, increase flexibility and increase strength. The benefits of yoga to obese people also include increased blood flow, reduced pain and increased respiratory function.” – Hannah Wahlig

CMCS – Center for Mindfulness and Contemplative Studies

This and other Contemplative Studies posts are available at the Contemplative Studies Blog http://contemplative-studies.org/wp/
They are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

Study Summary

Rshikesan P B, Subramanya P, Singh D. Sleep quality and body composition variations in obese male adults after 14 weeks of yoga intervention: A randomized controlled trial. Int J Yoga 2017;10:128-37

Background: Obesity is a big challenge all over the world. It is associated with many noncommunicable diseases. Yoga known to be add-on treatment may be effective for obesity control. Aim: To assess the effect of integrated approach of yoga therapy (IAYT) for body composition and quality of sleep in adult obese male. Subjects and Methods: A randomized controlled trial was conducted for 14 weeks on obese male of urban setting. Eighty individuals were randomly divided into two groups, i.e., yoga group (n = 40; age; 40.03 ± 8.74 years, body mass index [BMI] 28.7 ± 2.35 kg/m2) and control group (age; 42.20 ± 12.06 years, BMI 27.70 ± 2.05 kg/m2). The IAYT was imparted to yoga group for 1½ hour for 5 days in a week for 14 weeks. The control group continued their regular activities. The body composition by InBody R20 and sleep quality by Pittsburgh Sleep Quality Index (PSQI) were assessed. Statistical analysis was done for within and between groups using SPSS version 21. The correlation analysis was done on the difference in pre-post values. Results: The results showed that weight (P = 0.004), BMI (P = 0.008), bone mass (P = 0.017), obesity degree (P = 0.005), and mineral mass (P = 0.046) were improved in yoga group and no change in control group (P > 0.05). The global score of PSQI improved (P = 0.017) in yoga group alone. Conclusion: The results indicate the beneficial effects of IAYT on body composition and sleep quality in obese males. The yoga practice may reduce obesity with the improvement in quality of life.
http://www.ijoy.org.in/article.asp?issn=0973-6131;year=2017;volume=10;issue=3;spage=128;epage=137;aulast=Rshikesan

Improve Cardiopulmonary and Metabolic Condition and Body Weight with Yoga

Improve Cardiopulmonary and Metabolic Condition and Body Weight with Yoga

 

By John M. de Castro, Ph.D.

 

“Every time you practice yoga, you have the chance to reclaim part of yourself that you don’t always have easy access to. It might be physical, mental, or emotional, but the process of integration is quickened by yoga practice.” – Dinabandhu Sarley

 

Yoga practice has been shown to have a large number of beneficial effects on the psychological, emotional, and physical health of the individual and is helpful in the treatment of mental and physical illness, including cardiovascular disease and metabolic problems. This is important as cardiovascular disease is the number one killer, claiming more lives than all forms of cancer combined. In addition, Metabolic Syndrome is a major risk factor for cardiovascular disease and diabetes. It generally results from overweight and abdominal obesity and includes high blood pressure, insulin resistance and elevation of plasma cholesterol and triglycerides. It is an important risk factor as it increases the risk of developing type-2 diabetes five-fold and heart attack or stroke three-fold.

 

A myriad of treatments has been developed for heart disease including a variety of surgical procedures and medications. But the safest effective treatments are lifestyle changes. These include quitting smoking, weight reduction, improved diet, physical activity, and reducing stresses. Other safe and effective treatments are contemplative practices, such as meditation, tai chi, and yoga, have also been shown to be helpful for heart health. These practices have also been shown to be helpful for producing the kinds of lifestyle changes needed to prevent heart disease such as smoking cessationweight reduction, and stress reduction. Metabolic Syndrome can also be prevented or reverse the risk with exercise and weight loss.

 

Since, yoga is a mindfulness practice and an exercise it would seem to be ideally suited for the prevention of cardiovascular, pulmonary, or metabolic problems. In today’s Research News article “Cardiopulmonary and metabolic effects of yoga in healthy volunteers.” See summary below or view the full text of the study at: http://www.ijoy.org.in/article.asp?issn=0973-6131;year=2017;volume=10;issue=3;spage=115;epage=120;aulast=Divya, Divya and colleagues examine the effectiveness of yoga practice in improving cardiovascular and metabolic health in healthy adults. They recruited participants in a 41-day yoga training occurring 75 min/day, 6 days/week. Practice included meditation, breathing practice, mudras, postures, and relaxation. Before and after training they were measured for their lipid profile, thyroid function, cardiac and pulmonary function, and autonomic function.

 

They found that following the treatment there were significant improvements in cardiovascular function, including decreases resting heart rate and systolic and diastolic blood pressure, blood pressure response to standing, improvements in metabolic function, including decreases in body mass index, blood sugar, cholesterol, and blood fat, and increases in pulmonary function, including increases in lung size, expiratory volume, and peak expiratory flow rate. Hence, participation in the yoga training produced significant improvements in cardiopulmonary and metabolic health.

 

It should be noted that there wasn’t a control or comparison condition included in the study. The participants physical state prior to training was simply compared to that after training. But, the improvements were of such a magnitude that it would be unlikely to be produced by confounding factors, such as expectancy effects or the passage of time. Since the participants were healthy adults at the start of training, the improvements are even more striking. This suggests that participation in yoga practice promotes health and may delay or prevent the onset of cardiovascular disease and metabolic syndrome.

 

So, improve cardiopulmonary and metabolic condition and body weight with yoga.

 

“Yoga burns calories, tones your body and gives you a challenging routine to perform. Further, yoga increases flexibility, muscular strength, and muscular endurance. Physiologically, yoga has been shown to decrease resting heart rate, respiration and blood pressure and improve metabolic rate.” – Nikki Prosch

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Divya T S, Vijayalakshmi M T, Mini K, Asish K, Pushpalatha M, Suresh V. Cardiopulmonary and metabolic effects of yoga in healthy volunteers. Int J Yoga 2017;10:115-20

 

Abstract

Background: Yoga the spiritual union of mind with the divine intelligence of the universe aims to liberate a human being from conflicts of body–mind duality. Beneficial cardiovascular and pulmonary effects of yoga are in par with aerobic exercise, even amounting to replace the exercise model. We conducted an interventional study in healthy volunteers, to analyze the impact of short-term yoga training on cardiovascular, pulmonary, autonomic function tests, lipid profile, and thyroid function tests. Materials and Methods: A sample of fifty new recruits attending the district yoga center was subject to 75 min yoga practice a day for 41 days. Basal values of cardiovascular, pulmonary, autonomic function tests, lipid profile, and thyroid function tests were recorded before yoga training and were reassessed for postyoga changes after 41 days. Results: After yoga practice there was a significant reduction in the resting heart rate, systolic blood pressure, diastolic blood pressure, and mean blood pressure of the participants. Effects on autonomic function tests were variable and inconclusive. There was a significant increase in forced vital capacity, forced expiratory volume in 1 s, and peak expiratory flow rate after yoga. A significant reduction in body mass index was observed. Effects on metabolic parameters were promising with a significant reduction in fasting blood sugar level, serum total cholesterol, serum triglycerides serum low-density lipoprotein levels, and significant increase in high-density lipoprotein. There was no significant change in thyroid function tests after yoga. Conclusion: Short-term yoga practice has no effect on thyroid functions. Yoga practice was found beneficial in maintaining physiological milieu pertaining to cardiovascular and other metabolic parameters.

 

http://www.ijoy.org.in/article.asp?issn=0973-6131;year=2017;volume=10;issue=3;spage=115;epage=120;aulast=Divya

Improve Body Mass and Blood Pressure with Yoga

Improve Body Mass and Blood Pressure with Yoga

 

By John M. de Castro, Ph.D.

 

 “Those practicing yoga who were overweight to start with lost about five pounds during the same time period those not practicing yoga gained 14 pounds.” – Alan Kristol

 

Obesity has become an epidemic in the industrialized world. In the U.S. the incidence of obesity, defined as a Body Mass Index (BMI) of 30 or above has more than doubled over the last 35 years to currently around 35% of the population, while two thirds of the population are considered overweight or obese (BMI > 25). Although the incidence rates have appeared to stabilize, the fact that over a third of the population is considered obese is very troubling because of the health consequences of obesity. Obesity has been found to shorten life expectancy by eight years and extreme obesity by 14 years. This occurs because obesity is associated with cardiovascular problems such as coronary heart disease and hypertension, stroke, metabolic syndrome, diabetes, cancer, arthritis, and others.

 

Obviously, there is a need for effective treatments to prevent or treat obesity. But, despite copious research and a myriad of dietary and exercise programs, there still is no safe and effective treatment. Mindfulness is known to be associated with lower risk for obesity. Mindfulness has also been shown to make people more aware of eating and reduce intake. This suggests that mindfulness training may be an effective treatment for overeating and obesity. Yoga training involves both mindfulness and exercise. So, yoga training might be very effective in reducing body weight and improving cardiovascular health.

 

In today’s Research News article “Yoga Practice Improves the Body Mass Index and Blood Pressure: A Randomized Controlled Trial.” See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5433109/, Chauhan and colleagues recruited healthy adults who participated in a 1-month yoga camp, with 1 hour of yoga practice each day, and a no-treatment control group. Before and after the 1-month treatment period the participants were measured for body size and blood pressure.

 

They found that in comparison to baseline and the no-treatment control group, the yoga participants had a significant decrease in their Body Mass Index (BMI, weight divided by height squared, a standard measure of body size and overweight), and significant decreases in both systolic and diastolic blood pressure. Hence yoga practice resulted in improvements in body size and cardiovascular health.

 

These results suggest that yoga practice may be helpful in treating overweight and preventing obesity and the resultant cardiovascular problems. The study, however, compared a yoga group to a no-treatment group. So, potential confounding variables such as expectancy and attentional effects cannot be excluded as explanations. Future research studies should compare yoga practice to other exercise programs to establish if it’s the exercise contained in the yoga practice that is responsible for the benefits or something specific to yoga practice.

 

So, improve body mass and blood pressure with yoga.

 

“Yoga can control daily behaviors, produce self-awareness, boost personal growth and bring self-realization. This can help to improve eating patterns and promote self-control. Yoga has a promising effect in addressing a wide range of health conditions by stabilizing BMI.” – Minakshi Welukar

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Chauhan, A., Semwal, D. K., Mishra, S. P., & Semwal, R. B. (2017). Yoga Practice Improves the Body Mass Index and Blood Pressure: A Randomized Controlled Trial. International Journal of Yoga, 10(2), 103–106. http://doi.org/10.4103/ijoy.IJOY_46_16

 

Abstract

Background:

Yoga, an ancient Indian system of exercise and therapy is an art of good living or an integrated system for the benefit of the body, mind, and inner spirit. Regular practice of yoga can help to increase blood flow to the brain, reduce stress, have a calming effect on the nervous system, and greatly help in reducing hypertension.

Aim:

Aim of the present study is to evaluate the effect of 1-month yoga practice on body mass index (BMI), and blood pressure (BP).

Materials and Methods:

The present study was conducted to determine the effect of yoga practice on 64 participants (age 53.6 ± 13.1 years) (experimental group) whereas the results were compared with 26 healthy volunteers (control group). We examined the effects of yoga on physiological parameters in a 1-month pilot study. Most of the participants were learner and practiced yoga for 1 h daily in the morning for 1 month. BMI and BP (systolic and diastolic) were studied before and after 1 month of yoga practice.

Results:

Yoga practice causes decreased BMI (26.4 ± 2.5–25.22 ± 2.4), systolic BP (136.9 ± 22.18 mmHg to 133 ± 21.38 mmHg), and diastolic BP (84.7 ± 6.5 mmHg to 82.34 ± 7.6 mmHg). On the other hand, no significant changes were observed in BMI and BP of control group.

Conclusion:

This study concludes that yoga practice has potential to control BMI and BP without taking any medication.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5433109/