Yoga Lowers Blood Sugar In Diabetics
Trendy mindfulness meditation and yoga are as effective as diabetes drugs at lowering blood-sugar levels, research suggests.
Researchers at the University of Southern California reviewed data from dozens of randomized controlled trials held worldwide for the past 30 years.
The studies included people with type 2 diabetes who also used mind-body wellness techniques along with their medication.
They found meditative practices as a whole increased decreased levels by 0.8 per cent but yoga was even more effective at 1 per cent.
This is comparable to the most popular type of diabetes drug metformin, taken by around 14 million Americans and 850,000 Britons.
Scientists measured their blood pressure, heart rates and the risk of cardiovascular disease when the study began and three months later.
Both groups saw a decline in these factors.
But those who did yoga saw a larger dip in systolic blood pressure or the pressure exerted on artery walls during each heartbeat.
There was a 10 millimetres of mercury reduction in the yoga group overall, compared to a 4mmHg reduction in the stretching group.
No difference in diastolic blood pressure was observed.
‘Our study shows that structured yoga practices can be a healthier addition to aerobic exercise than simply muscle stretching,’ said Dr Paul Poirier, a cardiologist at Laval University in Quebec.
It was not clear why people who did yoga saw improvements than those who only did stretching.
Yoga For 15 Minutes A Day
This particular pilot study examined the benefits of yoga in blood pressure management. The study included sixty participants who had hypertension.
Researchers randomly divided participants into two groups. Both groups completed an aerobic exercise program. Then, one group added fifteen minutes of yoga five days a week. The other group did fifteen minutes worth of stretching five days a week. This intervention lasted three months.
While both groups saw improvement in resting blood pressure and heart rate, the group that did yoga saw a more significant improvement in blood pressure, heart rate, and Reynolds risk scores.
A Reynold risk score helps measure risk for adverse heart outcomes and cardiovascular disease.
The results indicate that yoga could likely be an effective add-on intervention to help improve blood pressure levels.
Mind-body exercises for hypertension
Many studies have looked into the beneficial physical effects of Transcendental Meditation, Tai Chi, and other forms of mind-body exercises. This study, which focused on yoga, is good reinforcement that our mind plays a significant role in our physical health and that these techniques should be incorporated into our recommendations for lifestyle intervention. Dr. Alon Ronen, cardiologist at Bridgeport Hospital, who was not involved in the study, speaking to MNT
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Yoga For Hypertension: 5 Powerful Yogasanas To Effectively Lower High Blood Pressure
Hypertension or High Blood Pressure is a common heart anomaly tormenting almost 26% of the world population wherein the arterial blood pressure increases to higher levels ultimately leading to heart attacks, strokes, and even death. Although there can be plenty of contributors towards high blood pressure, the most common ones include sedentary lifestyle, excessive sodium intake, smoking, stress, obesity, age, family history, lifestyle habits etc.
Also Read: Yogasanas For Heart: 5 Incredible Yoga Poses To Keep Cardiac Anomalies At CheckAn ideal blood pressure reading is 120/80 mm Hg where the upper number indicates the systolic pressure or the pressure in the arteries during the contraction of heart muscles i.e. when the heart beats and gets filled with blood and the lower number cites the diastolic pressure which is the pressure in the arteries when the heart is in a resting phase in between two beats. The higher the force of the blood, the more the arteries stretch and allow blood to pass through it. When the force of the blood flow is constantly high, the tissues that make the wall of the arteries stretch far beyond their healthy limit, and therefore, get damaged.
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We curated a list of effective yoga poses that not only helps to prevent high blood pressure but also helps to keep it in check.
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What Yoga Should You Avoid With High Blood Pressure
If you have hypertension, you want to build a yoga practice that has positive effects on your blood pressure. Classes that are heated, extremely rigorous or focus on cardiovascular conditioning raise internal temperature, heart rate and blood pressure.Instead of pushing yourself, opt for slower paced vinyasa, hatha, restorative oryin-style yoga classes. Daily meditation can also lead to stress reduction and blood pressure modulation.
Breathwork that creates a lot of heat or has you hold your breath is also not advised. You want your breathing to always be smooth, steady and evenly paced. The moment it gets heavy or choppy, stop what you are doing and rest until you have reset your rhythm.
The following poses should be avoided or modified. Youll find helpful modifications in the next section.
Can Hot Yoga Lower Blood Pressure
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The Effects Of Yoga On High Blood Pressure
Youve heard the bad news: High blood pressure can lead to heart attacks, strokes, and other unhealthy cardiovascular events. Traditionally treatment has been medication, diet, exercise, and no smoking or alcohol. The good news is that recent studies and reviews have shown theres a lot you can do to keep your blood pressure within a healthy range, including starting a yoga practice.
High blood pressure is a medical condition in which the pressure of the blood pushing against the blood vessel walls is persistently high. High blood pressure forces the heart to work harder to pump blood throughout the body. When blood pressure is high for prolonged periods, hardening of the arteries, heart failure, and other ailments can develop. Blood pressure is measured in millimeters of mercury using two numbers, for example 120/80. The first number represents the pressure in your blood vessels when your heart beats. The second number represents the pressure in your vessels when your heart rests between beats. Normal blood pressure is less than 120/80. Blood pressure of 140/90 and above is considered high. Raised diastolic pressure is considered more serious than raised systolic pressure as it has more serious long-term effects.
Deergha Swasam : This is a deep breathing technique that floods the system with up to seven times more oxygen than normal breathing.
Naddi Shoddi : This is very calming to the nervous system as a whole.
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Savasana Aka Corpse Pose
Simply lying down can help to quickly lower your blood pressure:
You can stay in this position as long as you like. According to Yoga Journal, however, you should aim to stay like this for up to 20 minutes as this allows your body and mind to fully relax.
How To Help Blood Pressure Go Down Quickly
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What Is High Blood Pressure Or Hypertension
High blood pressure is a type of condition in which the force of your hearts blood against your artery walls is too high. This can damage your arteries, strain your heart, and lead to dangerous health conditions like heart attacks and strokes.
Although the exact cause of hypertension varies from person to person, some risk factors include family history, age, gender, and unhealthy lifestyle choices.
If you have any of the mentioned risk factors, its essential to monitor your blood pressure and talk to your doctor about ways to keep it under control.
What Type Of Yoga Should I Take To Balance My Blood Pressure
When choosing a class to take, you want to pick the right class for your condition. These styles will help you slow down your breath and calm the body so you can reduce anxiety to lower your blood pressure naturally. Join us for class to relax and restore.
Gentle Yoga. In this class youll move slowly through asanas taking time for meditation and breathwork.
Restorative. This class is great for anyone suffering from any chronic pain or illness. With the help of props, you will hold 4-6 poses throughout the practice which will reduce stress, pain and fatigue.
Total body Yin. This slow meditative practice is a great way to reset and restore. Need an escape from the mundane? Try this class if youre looking to take a journey on your mat.
Studies show just 10 minutes of deep breathing can reduce your blood pressure. So grab your mat and join us for a class! The benefits will be long lasting! Ready to get started? Grab your & join us for hundreds of classes, 1-on-1 sessions events and mor
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What Causes High Blood Pressure
In the past, studies have shown that older adults are largely unaware of the growing concerns pertaining to high blood pressure. Sometimes, Hypertension is not brought on by other medical concerns such as asthma, heart troubles, or weak kidneys and the like. High blood pressure tends to develop gradually.
Other causes for hypertension are:
- Mental stress and pressure
- Kidney complications
How Yoga Can Help Keep Your Blood Pressure At The Levels You Need
- Hypertension is called a ‘silent killer’ because it has few if any symptoms.
- Uncontrolled blood pressure can increase one’s risk of stroke, heart attack and other diseases.
- Practising yoga has been shown to help reduce high blood pressure.
Hypertension, also known as high blood pressure, is a condition a person can have for many years without any symptoms.
READ | Hypertension, the silent killer: Top tips to help you get an accurate blood pressure reading
The World Health Organization refers to hypertension as a serious medical condition. If uncontrolled, high blood pressure can increase one’s risk of stroke, heart attack and other diseases.
There are more than 1.13 billion people worldwide living with hypertension. In South Africa, there is a 45% prevalence among men and 48% among women.
READ | Hypertension: A disease that affects people of all ages
Role of yoga
Professor Brian Rayner, Emeritus Professor in the Division of Nephrology and Hypertension at the University of Cape Town, previously told Health24 that people should implement lifestyle changes to normalise their blood pressure levels.
Consuming a healthy diet with regular exercise can help control blood pressure. Researchers have also been studying how the ancient practice of yoga can reduce blood pressure levels.
Keen to try yoga but don’t know where to start? Here are some effective yoga practices that can help to keep your blood pressure under control:
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Fidelity Assessment Of The Trial
We conducted a post-intervention survey to retrospectively assess the fidelity of intervention. Fidelity assessment was performed in three domains: intervention delivery , intervention receipt and intervention enactment . For this purpose, information on the contents delivered during the five-day yoga training session was collected by a thorough review of the training documents, attendance sheets and log-books from each centre. The collected information was then used to calculate the actual score of content delivery using a checklist . The checklist contains the names of 10 structured yoga items and 5 health education topics that were to be covered during the intervention. Covering each yoga item and health education topic was assigned one point, so the maximum total score was 15 points. If the trial centre included any additional yoga items other than the ones specified in the protocol they were given a negative point. The level of agreement between the contents that were actually delivered and those that were supposed to be delivered was assessed using the percentage of agreement , expressed as the ratio of the actual score of the items and topics covered in the training session and the total score of all yoga items and health education topics as per the protocol . The percentage was expected to be at least 90% for each centre .