Yoga And Nutrition: Go Hand-In-Hand
“Yoga is the journey of the self, through the self, to the self.”
Hello everyone! 🧘
The International Day of Yoga is celebrated on June 21st. Did you know there are about 300 million yoga practitioners worldwide? Most yoga practitioners also take part in other forms of exercise and sports for overall fitness, health, and well-being. Yoga is derived from the Sanskrit language, which means “Union” with the cosmos. It implies being one with everything in the universe, connecting with your true self, and uniting with the cosmic consciousness. Yoga and Nutrition work hand in hand to balance your mind and body, supporting your mental, emotional and physical well-being at the same time.
Yoga helps us to improve our-
- Flexibility
- General fitness
- Quality of sleep
- Stress relief
- Physical activity
- Overall health
There are many health benefits that yoga provides when supported by a healthy, well-balanced, nutritious diet. Some recent studies have shown that people who follow yogic practices have shown a reduction in their basal metabolic rate (BMR). Basal metabolic rate is the number of calories you burn as your body performs basic (basal) life-sustaining functions. In the same study, they found that the people have shown a reduction in their blood cholesterol, blood sugar, and blood urea levels after yogic practices and meditation, which implies an overall good and improved health status for the people.
Yoga has also been a helpful intervention in weight reduction and the management of obesity. With yoga, a healthier and more mindful lifestyle is the primary focus. In a study on a group of patients suffering from obesity, they reported that yoga induced a shift towards healthy eating. It was not about counting calories but about eating more attentively and putting more emphasis on healthy food. These results are also in line with the recent findings of a study that shows yoga has led to increased consumption of fruits and vegetables, which has shown a positive influence on their BMI- Body Mass Index — Is a measure of body fat based on height and weight. With the reduced BMI levels, it shows positive results of the combined effect of yoga and good nutrition in weight loss management.
The main content is a change in diet with a focus on fresh, plant-based, less industrially processed food and a more mindful approach to eating. Because yoga’s focus is not primarily on weight loss, it’s not just about movements, yoga supports people in eating a healthier nutritious diet, making good food choices, and increasing their physical activity which in turn leads to a reduced BMI.
Place of Nutrition in Yoga —
- Magnesium-rich foods can help repair and dissipate stress, muscle, and joint pain: Magnesium is a mineral that can be found in every cell in the human body. It is essential for regulating the central nervous system and for healthy cognitive function. Magnesium plays a key role in converting food to energy and fighting depression and chronic stress. For yoga practitioners, it’s also important for reducing inflammation and supporting muscle function. Some of the rich sources of magnesium are green leafy vegetables, dark chocolate, fatty fish, whole grains, dried beans and legumes, nuts, and seeds.
- Sodium & Potassium help in maintaining hydration levels: It helps the body maintain proper hydration levels, and prevents muscle cramps and bloating. Bananas, avocados, dry fruits, beans, lentils, and green leafy vegetables are good sources of potassium.
3. Omega-3 Fatty Acids for better yoga practice: They are necessary for bone, brain, and heart health, as well as for reducing inflammation, joint pain, and stiffness. Sources of good fats include fish oils, flaxseed oil, walnuts, avocado oil, olive oil, and coconut oil.
4. Fight inflammation by Vitamin E-rich foods: Vitamin E plays a key role in fighting inflammation, but it also improves joint flexibility. In general, it strengthens the immune system and lowers the risk of heart disease and some types of cancer. Vitamin E-rich sources are green leafy vegetables, avocados, cold-pressed plant oils, nuts and seeds, and bell peppers.
5. Get a healthy gut by including Fiber: It supports weight loss, and it’s also important for preventing bloating. It also helps your satiety levels, you feel fuller and longer, and regulates blood sugar levels. Fresh fruits and vegetables are great sources of fiber and they’re a good choice for your yoga practice. They also provide hydration and natural sugars.
Among many people, being active and eating healthy are commonly co-existing habits. However, Yoga deserves attention as an activity to also promote healthy eating because of its emphasis on greater body awareness and mindfulness, which may translate to more mindful eating and better stress management. A simple diet comprising plant-based or vegetable proteins, low in salt content, and moderately rich in cereals and fruits that are adequate in minerals and vitamins has been recommended by many yogis. In brief, a healthy, well-balanced nutritious diet will make a significant difference in your yoga journey, and also support your overall well-being. Have a healthy practice yogis! 🧘
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3331325/
https://journals.sagepub.com/doi/10.1177/1559827613492097
https://www.sciencedirect.com/science/article/pii/S0965229921000820
https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-018-0674-4
