stress Archives - Jyoti khatri

July 4, 2016
Jyoti Khatri
0

Yoga proven effective for hypertension patients

Category : Yoga

Hypertension is a major public health problem and one of the most important causes of premature morbidity and mortality. Yoga is a traditional Indian practice that has been adapted for use in complementary and alternative medicine and mainly includes physical postures, breathing techniques, and meditation.

Lifestyle modification is a cornerstone of hypertension (HPT) treatment, yet most recommendations currently focus on diet and exercise and do not consider stress reduction strategies.

Does yoga therapy reduce blood pressure in patients with hypertension?

Yes, yoga works because it modulates the physiological system of the body, specifically its effect on the heart rate. Also, yoga presents an effective method of treating hypertension that is nonpharmacologic and therefore there are no adverse effects and there are other valuable health benefits. Research suggests that stress is a contributing factor to high BP; hence, the use of the general adaptation syndrome and the most important attribute of yoga, that is, it is a physical and mental exercise program, that is in sync with the philosophy of holistic nursing care where one treats the whole individual and not just the disease. {source}

Yoga and hypertension

A systematic review of all published studies on yoga and hypertension was performed revealing 39 cohort studies, 30 nonrandomized, controlled trials (NRCTs), 48 randomized, controlled trials (RCTs), and 3 case reports with durations ranging from 1 week to 4 years and involving a total of 6693 subjects. Most studies reported that yoga effectively reduced BP in both normotensive and hypertensive populations. {source}

How yoga can help manage blood pressure?

Yoga is a spiritual path that may reduce blood pressure (BP) through reducing stress, increasing parasympathetic activation, and altering baroreceptor sensitivity. {source}

Effect of yogic breathing techniques (pranayama) in patients with hypertension

Breathing exercises practiced in various forms of meditations such as yoga may influence autonomic functions. This may be the basis of therapeutic benefit to hypertensive patients.

A study conducted to evaluate the effect of breathing exercise on hypertension. Subjects comprised 60 male and female patients aged 20-60 years with stage 1 essential hypertension.

Patients were randomly and equally divided into the control and other two intervention groups, who were advised to do 3 months of slow-breathing and fast-breathing exercises, respectively.

Study results shows slow breathing had a stronger effect than fast breathing. BP decreased longitudinally over a 3-month period with both interventions.

Study concluded that both types of breathing exercises benefit patients with hypertension. However, improvement in both the sympathetic and parasympathetic reactivity may be the mechanism that is associated in those practicing the slow-breathing exercise. {source}

The Efficacy and Safety of Yoga in Managing Hypertension.

Yoga can be considered a safe and effective intervention for managing hypertension. {source}

The impact of yoga as a complementary intervention for hypertension has been investigated in a number of randomized controlled trials; with an overall effect of about 10 mmHg reduction in systolic and about 8 mmHg reduction in diastolic blood pressure.

Breathing and meditation rather than physical activity seem to be the active part of yoga interventions for hypertensive patients. These practices can increase parasympathic activity and decrease sympathetic activity, arguably mainly by increasing GABA activity; thus counteracting excess activity of the sympathetic nervous system which has been associated with hypertension.

Must do for hypertension/ high BP patients

Healthy lifestyle modification
Reduce stress from life
Find and practice better stress coping techniques
Practice mindfulness
Do yoga- asana (postures), breathing exercise (pranayama), and meditation

Yoga has numerous benefits. Some of the specific, modern science proven benefits of yoga for high BP patients include

Improve the lifestyle
Improve stress coping strategies
Reduce blood pressure
Reduces stress
Effective emotions-coping strategy
Cultivate mindfulness and consciousness
Improved sense of well being

How yoga helped you in managing stress or health concerns like hypertension? Which asana (posture) or breathing exercise you find it more helpful? Share your thoughts in comments below!

July 2, 2016
Jyoti Khatri
0

Yoga effective for diabetes proven research

Tags : anxiety diabetes stress weight loss

Category : Yoga

Yoga and Diabetes

Diabetes is a metabolic disorder, which has become a major health challenge worldwide.

Modern science evidence confirming benefits of yoga for diabetes

Pranayama (therapeutic breathing) and yoga postures have a therapeutic effect on cognitive brain functions in type 2 diabetes patients

A study consist of sixty patients of type 2 diabetes were recruited from diabetic clinic and divided into two groups – control group on only conventional medical therapy and yoga-group on conventional medical therapy along with pranayama and yoga-asana.

Study concluded that yoga has a beneficial effect on P300 or P3 (a component of endogenous cerebral evoked response that assesses higher functions of the brain) and thus can be incorporated along with the conventional medical therapy for improving cognitive brain functions in diabetes. {source}

The practice of Yoga-nidra improves treatment outcomes in type 2 diabetic patients on oral hypoglycemics.

A study was conducted on 41, middle aged, type-2 diabetic patients, who were on oral hypoglycaemic, to evaluate the effect of Yoga-Nidra on blood glucose level in diabetic patients.

These patients were divided in to two groups: (a) 20 patients on oral hypoglycaemic with yoga-nidra, and (b) 21 were on oral hypoglycaemic alone.

Yoga-nidra practiced for 30 minutes daily up to 90 days, parameters were recorded every 30th day. Results of this study showed that most of the symptoms were subsided, and fall of mean blood glucose level was significant after 3-month of Yoga-nidra.

Results of this study suggest that subjects on Yoga-nidra with drug regimen had better control in their fluctuating blood glucose and symptoms associated with diabetes, compared to those were on oral hypoglycaemics alone. {source}

Yoga has a positive role in modifying certain cardiovascular functions in type 2 diabetic patients.

A research conducted to study the effect of forty days of Yogic exercises on cardiac functions and on blood glucose level in Type 2 Diabetics. The yoga expert gave these patients training in yoga asanas and they pursued those 30-40 min/day for 40 days under guidance.

The results indicate that there was significant decrease in fasting blood glucose levels, post prandial blood glucose levels, and glycosylated hemoglobin, after yoga regimen. The pulse rate, systolic and diastolic blood pressure also decreased significantly after yoga.

Study findings suggest that better glycaemic control and stable autonomic functions can be obtained in Type 2 DM cases with yoga asanas and pranayama. {source}

Yoga offers a promising lifestyle intervention for decreasing weight related type 2 diabetes risk factors and potentially increasing psychological well-being.

A pilot study to collect feasibility and preliminary efficacy data on yoga for diabetes risk factors among people at high risk of diabetes. Primary outcomes included: changes in BMI, waist circumference, fasting blood glucose, postprandial blood glucose, insulin, insulin resistance, blood pressure, and cholesterol. This study also looked at measures of psychological well-being including changes in depression, anxiety, positive and negative affect and perceived stress.

Forty-one participants with elevated fasting blood glucose in were randomized to either yoga (n = 21) or a walking control (n = 20). Participants were asked to either attend yoga classes or complete monitored walking 3-6 days per week for eight weeks.

The study result found that participation in an 8-week yoga intervention was feasible and resulted in greater weight loss and reduction in waist circumference when compared to a walking control. {source}

Yoga therapy reduces hyperglycemia and the quantities of oral hypoglycemic drugs in patients with type 2 diabetes.

A combination of elementary simple yoga positions, relaxation exercise and respiratory exercise has clinically shown marked improvement in external respiration and blood counts. {source}

Subjects with type 2 diabetes in yoga practice reduced body mass index, improved well-being, and reduced anxiety.

A study was conducted to examine the effect of yoga practice on clinical and psychological outcomes in subjects with type 2 diabetes mellitus.

Study results concluded that participation of subjects with type 2 diabetes mellitus in yoga practice for 40 days resulted in reduced body mass index (BMI), improved total general well being, and reduced anxiety. {source}

Conclusion

Yoga may be an effective type 2 diabetes prevention strategy.

How yoga can help people with diabetes?

Some of the proven benefits of yoga for diabetes patients include

Improved cognitive brain functions
Better control at fluctuating blood glucose
Reduced body mass index(BMI)
Improved well being
Reduces anxiety
Greater weight loss
Reduction in waist circumference
Stable autonomic nervous system functions
Reduces risk of other diabetic related problems

Are you or someone you know is suffering from diabetes? Did yoga helped you in managing diabetes and other related problems? Which asana or posture did you find most useful? Share your thoughts in the comment below!

June 30, 2016
Jyoti Khatri
0

Hatha yoga effective for anxiety and depression

Tags : anxiety depression stress

Category : Yoga

What does hatha yoga class involves?

Hatha yoga practice involves combination of postures (asanas), purification techniques (shatkriya), gestures (mudras), breathing (pranayama), and meditation.

Scientific research proving effectiveness of Hatha yoga for anxiety and depression

Rapid stress and anxiety reduction within three month hatha yoga program

A controlled study conducted in 24 women with emotional and mental distress. Subjects were offered participation in 3-months yoga programs. After 3 months significant improvements shown on stress and psychological outcomes. Significant improvements in perceived stress, State and Trait Anxiety, well-being, vigor, fatigue and depression. Physical well-being also increased, and those subjects suffering from headache or back pain reported marked pain relief. {source}

Hatha yoga effective practice to reduce anxiety before and after practice

The search identified 17 studies (11 waitlist controlled trials) totaling 501 participants who received Hatha yoga and who reported their levels of anxiety before and after the practice. Study result shows hatha yoga treatment efficacy was positively associated with the total number of hours practiced. People with elevated levels of anxiety benefited the most. {source}

Prenatal yoga reduces symptoms of depression and anxiety

Prenatal yoga was found to be a feasible and acceptable intervention and was associated with reductions in symptoms of anxiety and depression.

A study conducted on 46 pregnant women with symptoms of depression and anxiety to an 8-week yoga intervention or treatment-as-usual (TAU). Yoga was associated with high levels of credibility and satisfaction as an intervention for depression and anxiety during pregnancy. Participants in both conditions reported significant improvement in symptoms of depression and anxiety over time; and yoga was associated with significantly greater reduction in negative affect as compared to TAU. {source}

Yoga and meditation based relaxation boost mood, reduces anxiety and improve memory

Yoga and meditation can alleviate stress, anxiety, mood disturbance, and musculoskeletal problems, and can enhance cognitive and physical performance.

A controlled study evaluated the benefits of yoga and meditation for musicians. A group of 15 Young adult professional musicians each who volunteered to participate in a 2-month program of yoga and meditation were randomized to a yoga lifestyle intervention group or to a group of practicing yoga and meditation only. Additional 15 musicians were recruited to a no-practice control group. Both yoga groups attended three Yoga or meditation classes each week. The yoga lifestyle group also experienced weekly group practice and discussion sessions as part of their more immersive treatment.

Both yoga groups showed a trend towards less music performance anxiety and significantly less general anxiety/tension, depression, and anger at end-program relative to controls. Results shows that yoga and meditation techniques yoga and meditation techniques themselves may have mediated the improvements, can reduce performance anxiety and mood disturbance in young professional musicians. {source}

Immediate anxiety relief and improved memory after a cyclical combination of yoga postures and meditation class

A yoga practice involving cycles of yoga postures and supine rest (called cyclic meditation) was previously shown to improve performance in attention tasks more than relaxation in the corpse posture (shavasana).

A study of fifty-seven male volunteers the immediate effect of two yoga relaxation techniques was studied on memory and state anxiety. All participants were assessed before and after (i) Cyclic meditation (CM) practiced for 22:30 minutes on one day and (ii) an equal duration of Supine rest (SR) or the corpse posture (shavasana), on another day.

Study result shows significant improvement in the scores of all sections of the Wechsler memory scale (WMS) studied after both CM and SR, but, the magnitude of change was more after CM compared to after SR. The state anxiety scores decreased after both CM and SR, with a greater magnitude of decrease after CM. {source}

Yoga may facilitate neuroplasticity through stress reduction in depressed patients

Depression is associated with low serum Brain Derived Neurotrophic Factor (BDNF) and elevated levels of serum cortisol. Yoga practices have been associated with antidepressant effects, increase in serum BDNF, and reduction in serum cortisol.

Study examined the association between serum BDNF and cortisol levels in drug-naïve patients with depression treated with antidepressants, yoga therapy, and both.

Study results shows significant improvement in depression scores and serum BDNF levels, and reduction in serum cortisol in the yoga groups. In conclusion, yoga may facilitate neuroplasticity through stress reduction in depressed patients. {source}

Conclusion

Hatha yoga is a promising prevention and treatment of stress-related disease like anxiety, depression and improve memory.

Do you practice yoga and mediation for stress management? Which yoga poses and meditation do you prefer ? Share your thoughts in the comments below!