Yoga is thought to strengthen the connection of mind and body and has long been touted for its many health advantages. But one lesser talked about profit is yoga for heart health, and the practice’s profound effects on the center.
Nevertheless many health experts have weighed in on the advantages regular yoga practice can have on the center – like stress reduction, lowering inflammation, blood pressure, and cholesterol, and higher oxygen circulation.
Is Yoga for Heart Health Really Backed by Science?
When my mom needed to have open-heart surgery seemingly out of nowhere due to two substantial artery blockages, I felt helpless.
I spotted I had little or no knowledge of what could help her now or what could prevent any of us from ending up in her situation. So I immediately began to dig into the research.
As an extended time yoga practitioner, I do know yoga has tons of health-enhancing advantages, but I used to be surprised to search out so many specific to heart health.
Dr. Mehrdad Rezaee, president of medical staff and chair of the cardiovascular services department at O’Connor Hospital in San Jose, California, told US News that “yoga counted as an exercise activity with profound cardiovascular impact.”
So let’s take a more in-depth have a look at the impacts yoga can have in your heart health by combating these common heart disease risk aspects.
Here Are 10 Hearty Advantages of Yoga for Heart Health:
Get able to have your mind blown.
1. Reduces Stress
In keeping with John Hopkins Medicine, stress may cause health issues which have a domino effect on our bodies.
Any style of stress (like emotional, mental, or life events) causes a release of cortisol and adrenaline that may actually narrow your arteries and bump up your blood pressure – two big aspects in heart disease and heart attacks.
The deep respiration and mental focus that comes with yoga for heart health may also help to release stress, reducing cortisol and adrenaline levels.
2. Prompts the Parasympathetic Nervous System
The sympathetic nervous system is what’s liable for sending us into the “fight-or-flight” response after we feel like we’re in peril (whether it’s perceived or actual). The parasympathetic nervous system is what brings the body right into a more calm, relaxed state.
In an interview with the American Heart Association, Dr. Puja Mehta, an assistant professor of medication within the division of cardiology at Emory University School of Medicine in Atlanta said:
“There’s an enormous body of literature that claims psychosocial stressors comparable to work and marital stress, in addition to anxiety and depression, are related to increased risk for heart problems. With chronic stress, the sympathetic nervous system is in overdrive.”
The relaxing and grounding exercises in yoga may also help to activate the parasympathetic nervous system in order that our bodies aren’t continuously in panic mode.
Learn In regards to the Parasympathetic vs. Sympathetic Nervous Systems and How Yoga Affects Each
3. Lowers Blood Pressure
When blood flows through your arteries, moving to and out of your heart, it puts pressure on the artery partitions.
That is what we call blood pressure and when blood pressure is high, it could actually damage the partitions of the artery, making it less elastic, which may actually decrease the flow of blood and oxygen to your heart.
That’s after we begin to see heart disease occur. One study has shown a considerable decrease in blood pressure amongst those with hypertension who practice yoga frequently, especially when all three elements were included: postures, meditation, and respiration.
4. Decreases Blood Sugar Levels
In keeping with research on the American College of Cardiology, “Elevated glucose levels within the blood can damage and cause inflammation inside the vessels. This causes injury to the vessels within the body and may result in narrowing of the vessels and ultimately cardiovascular injury.”
So how can yoga help lower blood sugar levels? It’s one other case of stress relief.
Stress may cause excess glucose to be released out of your liver and into your bloodstream, causing blood sugar levels to rise. Using yoga for heart health as a stress relief tool may also help get those levels back down.
5. Brings Down Cholesterol Levels
Only a small handful of studies have been done to link yoga with improved levels of cholesterol, however the research is promising.
The largest factor, most definitely, is present in stress reduction (surprise, surprise!). Lower levels of stress have been linked to lower levels of cholesterol. One other theory is that yoga may also aid in weight reduction, which then ends in lower levels of cholesterol.
6. Reduces Inflammation
Dr. Mark A. Steiner, a cardiologist with the Orlando Health Heart Institute in Orlando, Florida, told US News that:
“Some studies have noted lower blood levels of markers for inflammation, which contributes to heart disease. With chronic stress, the sympathetic nervous system is in overdrive, which may result in inflammation and increased blood pressure.”
We’ve already touched on how yoga for heart health may also help activate the parasympathetic nervous system and send signals to the sympathetic nervous system that it could actually back down and calm down. One great results of that’s reduced inflammation.
7. Improves Oxygen Circulation
Deep respiration and the slow, controlled breath reference to movement in yoga can improve oxygen circulation within the body.
Boosting oxygen circulation means your heart doesn’t must work so hard. It goes without saying that removing any excess pressure in your heart will help it beat and performance more effectively.
Take a Deep Breathe to Transform Your Overall Health (Here’s the Science Behind How It Works!)
8. Helps You Get More (and Higher!) Sleep
How is sleep related to heart health? By our friend, blood pressure.
In keeping with the CDC, “During normal sleep, your blood pressure goes down. Having sleep problems means your blood pressure stays higher for an extended time frame. Hypertension is certainly one of the leading risks for heart disease and stroke.”
Wish to see how yoga can provide help to sleep higher? Practice This 30-Minute Bedtime Yoga Sequence For Higher Sleep (Free Class)
9. Reduces Episodes of Atrial Fibrillation
Atrial fibrillation is a particularly common style of abnormal heart rhythm condition.
In keeping with a review published in December 2015 within the Journal of Arrhythmia, practicing yoga was linked to a drop within the variety of episodes experienced by patients who’ve atrial fibrillation.
Yoga may also help this condition by reducing stress, lowering blood pressure, and reducing depression and anxiety – all of which help avoid triggers that may cause the center to hurry up.
10. Weight Management
Maintaining a healthy weight is a very important aspect of heart health, as being chubby can increase your possibilities of having hypertension and high cholesterol. (Nevertheless, it’s essential to notice that what qualifies as chubby is restricted to every body and needs to be determined by a health care provider.)
In keeping with Harvard Health Publishing, “There’s good research that yoga may provide help to manage stress, improve your mood, curb emotional eating, and create a community of support, all of which may also help with weight reduction and maintenance.”
How Much Yoga Do You Need In Order to Experience the Heart Health Advantages?
So just how much yoga do you could practice before seeing these amazing heart health advantages? There are just a few studies and reports to assist us out.
US News reports that one study “found lower levels of the stress hormone cortisol and better levels of ‘feel good’ endorphins just 10 days after participants began a yoga practice as a part of the study.”
And Harvard Health reviewed a study of individuals with coronary artery disease:
“From greater than 300 potentially relevant studies, they identified seven clinical trials that compared yoga – done anywhere from one to 14 times per week for a minimum of a half-hour per session – to usual care or exercise. Yoga was linked to improvements in blood pressure, cholesterol and triglyceride levels, body mass index, and quality of life.”
While there is probably not a magic number, we all know that regular yoga practice can have profound effects.
What Kind of Yoga for Heart Health Is the Best? What Style Gives You the Most Advantages?
There are so many alternative varieties of yoga, it could actually be confusing to make a decision where to begin or to find out which is best for you.
Gentle yoga practices, like Hatha, will be an awesome place to begin. Vinyasa style practices will be more swift and get the center rate up.
Ultimately, the style of yoga isn’t as relevant as practicing consistently. But, Dr. Ostfeld warns, “Individuals with advanced heart disease, nevertheless, should want to avoid practicing [any] type of yoga in extreme temperatures, as it could exacerbate health issues.”
It’s also essential to talk along with your doctor before starting any regular exercise routine.
We Explain 11 Different Kinds of Yoga (Which Is Your Favorite?)
Get All of the Advantages of Yoga for Heart Health
The quantity of knowledge about heart health will be overwhelming; I comprehend it was for me once I began researching after my mom’s open-heart surgery.
But knowing that yoga has so many advantages for heart health has renewed my commitment to my each day practice of asana, meditation, and breathwork.
Whether it’s a fast morning meditation or squeezing in a 20-minute Vinyasa practice within the afternoon, I do know that every time I step on my mat, I’m paving the method to greater heart health.
All included information isn’t intended to treat or diagnose. The views expressed are those of the writer and needs to be attributed solely to the writer. For medical questions, please seek the advice of your healthcare provider.
Able to Improve Your Heart Health?
Practice De-Stress with Ashton August on YA Classes!
With Ashton August
34-Minute Class | All Levels
0——0—————September 30, 2022