Top 13 benefits of yoga that are scientifically backed 2022

 

13 benefits of yoga that are scientifically backed

Top 13 benefits of yoga that are scientifically backed

Derived from the word "yuji," Sanskrit for unity, yoga is an ancient practice that brings your mind and body together ( 1 ). It includes breathing exercises, meditation, and poses that help your body relax and reduce stress. Practicing yoga can have many benefits for both mental and physical health, although not all benefits are supported by science. This article looks at the thirteen science-backed benefits of yoga.

1. It Can Reduce Stress

Yoga is known to reduce stress and help you relax. In fact, several studies have shown that it reduces the release of cortisol, the main stress hormone ( 2Trusted , 3 ) . One study mapped out the powerful effect of yoga by following 24 women who claimed to be emotionally out of balance. They also had less stress, anxiety, fatigue and depression ( 4 ). Another study of 131 people saw similar results. Ten weeks of yoga helped reduce stress and anxiety. It also improved quality of life and mental health ( 5). Yoga alone, or in combination with other methods of stress reduction, such as meditation, can be a powerful way to keep stress at bay.

Bottom Line : Studies show that yoga helps reduce stress and lowers production of the stress hormone cortisol.

2. Reduces Anxiety

Many people start practicing yoga to better deal with anxiety. Quite a bit of research has been done on the effect of yoga on anxiety. In one study, 34 women with anxiety disorders took yoga classes twice a week for two months. At the end of the study, those who practiced yoga had significantly less anxiety symptoms than the control group ( 6 ). Another study followed 64 women with post-traumatic stress disorder (PTSD), which is characterized by severe anxiety due to a traumatic event. After ten weeks, the women who practiced yoga had fewer symptoms of PTSD. In fact, 52 percent of the participants no longer met the criteria for PTSD at all ( 7). It is not entirely clear how exactly yoga can reduce the symptoms of anxiety. However, it emphasizes the importance of being present in the moment and experiencing tranquility, which can help alleviate anxiety.

Bottom Line : Several studies show that yoga may reduce anxiety symptoms.

3. Can reduce inflammation

Yoga can be good for mental health, but some researchers argue that yoga can also reduce inflammation. Inflammation is a normal immune response, but chronic inflammation can contribute to inflammatory diseases, such as heart disease, diabetes and cancer ( 8 ). A 2015 study divided 218 participants into two groups: a group that practiced yoga and a group that did not. Both groups did (slightly) strenuous exercise to induce stress. At the end of the study, those who practiced yoga had lower inflammation markers than those who didn't ( 9). A small 2014 study found that 12 weeks of yoga reduced inflammation markers in breast cancer survivors with persistent fatigue ( 10 ). While more research is required to confirm yoga's beneficial effects on inflammation, these studies indicate that it may help protect against diseases caused by chronic inflammation.

Bottom Line : Some studies show that yoga may reduce inflammatory markers in the body and help prevent inflammatory disease.

4. May Improve

Heart Health From pumping the blood to supplying tissues with important nutrients, the heart is an essential part of your overall health. Studies show that yoga can improve heart health and reduce several risk factors for heart disease. In one study, participants aged 40 plus who practiced yoga for five years had lower blood pressure and heart rates than those who did not ( 11 ). High blood pressure is a major culprit in heart problems, such as heart attack and stroke. Lowering your blood pressure can help reduce your risk of these problems ( 12). Some research also indicates that as part of a healthy lifestyle, yoga may slow the progression of heart disease. One study followed 113 patients with heart disease and looked at the effects of a lifestyle change. This change meant a year of yoga combined with diet changes and stress management. Participants had 23 percent lower total cholesterol levels and 26 percent lower 'bad' LDL cholesterol. The progression of heart failure stopped in 47 percent of patients ( 13 ). It is unclear how great the role of yoga is in relation to other factors such as diet. However, it can reduce stress, one of the leading causes of heart disease ( 14 ).

Summary Yoga alone or in combination with a healthy lifestyle may help lower heart disease risk factors.

5. Improves the quality of life

Yoga is increasingly used as a complementary therapy to improve the quality of life for many people. In one study, 135 seniors either practiced yoga or walked for six months, or were placed in a control group. Practicing yoga significantly improved quality of life, mood and fatigue, compared to the other groups ( 15 ). Other studies looked at how yoga can improve quality of life and reduce symptoms in patients with cancer. One study followed women with breast cancer undergoing chemotherapy. Yoga reduced chemotherapy symptoms, such as nausea and vomiting, and also improved overall quality of life ( 16). At the end of the study, women had less pain and were less fatigued. They felt more alive and experienced acceptance and relaxation ( 17 ). Other studies have found that yoga can help improve sleep quality, spiritual well-being, social function, and reduce symptoms of anxiety and depression in patients with cancer ( 18 , 19 ).

Bottom Line : Some studies show that yoga may improve quality of life and may be used as an adjunct therapy for some conditions.

Top 13 benefits of yoga that are scientifically backed

6. May Fight Depression

Some studies show that yoga can act as an antidepressant and help reduce symptoms of depression. This may be because yoga can reduce levels of cortisol, a stress hormone that affects serotonin, the neurotransmitter often linked to depression ( 20 ). In one study, participants in an alcohol withdrawal program practiced Sudarshan Kriya, a specific form of yoga that focuses on rhythmic breathing. After two weeks, the participants had fewer symptoms of depression and lower cortisol levels. Also, ACTH levels were lower, a hormone responsible for the release of cortisol ( 2). Other studies have found similar results, showing a link between practicing yoga and fewer symptoms of depression ( 21 , 22 ). Based on these results, it can be stated that yoga can ward off depression, alone or in combination with regular treatment methods.

Bottom Line : Several studies have shown that yoga may ward off the symptoms of depression by affecting the body's production of the stress hormones.

7. May Reduce

Chronic Pain Chronic pain is a persistent problem that affects millions of people and can have many different causes, from injuries to arthritis. In one study, 42 people with carpal tunnel syndrome received a wristband or eight weeks of yoga. At the end of the study, yoga was found to be more effective at reducing pain and improving wrist strength than a wristband ( 23 ). Another 2005 study found that yoga can reduce pain and improve physical function in participants with knee osteoarthritis ( 24 ). Although more research is required, daily yoga practice may be beneficial for people with chronic pain

Summary Yoga may help reduce chronic pain in conditions such as carpal tunnel syndrome and osteoarthritis.

8. May Improve

Sleep Quality Poor sleep quality has been linked to obesity, high blood pressure and depression ( 25 , 26 , 27 ). Studies show that practicing yoga daily promotes sleep. In a 2005 study, 69 elderly patients received either yoga, or an herbal preparation, or participated in a control group. The yoga group fell asleep faster, slept longer and felt better rested in the morning than the other groups ( 28 ). Another study looked at the effects of yoga on the sleep quality of patients with lymphoma. It was seen that it leads to fewer sleep disturbances, better sleep quality and duration and less need for sleep medication ( 29 ).). The way it works isn't clear, but yoga increases the release of melatonin, a hormone that regulates sleep and wake rhythms ( 30 ). Yoga also has a clear effect on anxiety, depression, chronic pain and stress, all common causes of sleep problems.

Bottom Line : Yoga may improve sleep quality because of its effects on melatonin production and its impact on several causes of sleep problems.

9. Improves flexibility and balance

Many people do yoga to become more flexible and for more balance. Research has shown that it can improve your performance through specific poses that appeal to your flexibility and balance. A recent study looked at the impact of ten weeks of yoga on 26 male athletes. Practicing yoga provided greater flexibility and balance, compared to a control group ( 31 ). In another study, 66 elderly participants did either yoga or calisthenics, a way of exercising with your body. After one year, the yoga group was up to almost four times more flexible than the calisthenics group ( 32 ). A 2013 study also found that yoga can improve balance and mobility in the elderly ( 33). Practicing 15-30 minutes of yoga daily can make a big difference for people who want more flexibility and balance.

Bottom Line : Research shows that yoga can help improve balance and flexibility.

Top 13 benefits of yoga that are scientifically backed

10. May Help Improve Breathing

Pranayama, or yogic breathing, is an exercise in yoga aimed at controlling breathing through breathing exercises and techniques. Most forms of yoga employ these exercises and several studies have found that yoga can improve breathing. In one study, 287 students attended yoga classes for 15 weeks where they learned various poses and breathing exercises. At the end of the study, there was a significant increase in vital capacity ( 34). Vital capacity is a measure of the maximum amount of air that can be forced out of the lungs. This is especially important for people with lung disease, heart problems, and asthma. Another study in 2009 found that yogic breathing improved symptoms and lung function in patients with mild or moderate asthma ( 35 ). Better breathing can improve your stamina and performance, and keep your lungs and heart healthy.

Bottom Line : Yoga uses many different breathing exercises that can improve your breathing and lung function.

11. May Relieve

Migraines Migraines are a severe and recurring type of headache that affects approximately one in seven Americans each year ( 36 ). Migraines are treated with medication to relieve symptoms, according to mainstream medicine. However, there is mounting evidence that yoga can be a good adjunctive therapy to help reduce the number of migraine attacks. A 2007 study divided 72 migraineurs into a yoga or self-care group for three months. Practicing yoga resulted in less intense headaches and seizures compared to the self-care group ( 37). Another study treated sixty migraineurs according to the regular treatment method with or without yoga. Doing yoga resulted in a greater reduction in seizure frequency and intensity than conventional treatment alone ( 38 ). Researchers state that yoga stimulates the vagus nerve, which can effectively relieve migraines ( 39 ).

Bottom Line : Studies show that yoga can stimulate the vagus nerve and reduce the intensity and number of seizures, alone or in combination with regular treatment.

12. Promotes Good Eating Habits

Mindful eating, also known as intuitive eating, is a concept that encourages mindful eating. It is about paying attention to the taste, smell and texture of your food and to thoughts, and noticing feelings or sensations as you eat. This exercise can encourage healthy eating habits that keep blood sugar levels stable, promote weight loss and treat eating disorders ( 40 , 41 , 42). Because yoga emphasizes mindfulness, some studies show that it can be used to encourage healthy eating habits. One study included yoga in an outpatient eating disorder treatment program with 54 patients. It found that yoga reduced symptoms of eating disorders or food-related problems ( 43 ). Another small study looked at how yoga affected the effects of binge eating, a condition characterized by compulsive overeating and a sense of loss of control. Yoga can lead to a decrease in the number of binge eating, an increase in physical activity and a small decrease in weight ( 44). For both people with and without an eating disorder, practicing mindfulness through yoga can help establish healthy eating habits.

Bottom Line : Yoga encourages mindfulness, which can be used to eat mindfully and promote healthy eating habits.

13. It Can Make You Stronger

Besides making you more flexible, yoga can also make you stronger. There are even certain poses in yoga that are meant to make you stronger and build muscle. In one study, 79 adults performed the Sun Salutation six times a week for 24 weeks, a series of fundamental poses often used as a warm up. There was more upper body strength, better endurance and more weight loss. Women also had a lower body fat percentage ( 45 ). A 2015 study had similar findings, showing that 12 weeks of yoga improved endurance, strength and flexibility in 173 participants ( 46 ).). Based on these findings, it can be said that yoga is an effective exercise for your endurance and body strength, especially when combined with regular exercises.

Bottom Line : Some studies show that yoga makes you stronger, more flexible and improves your stamina.

In conclusion

Several studies have confirmed the many benefits of yoga. Practicing yoga can be good for your health, it can make you stronger and more flexible and can reduce symptoms of stress, depression and anxiety. If you can find the time to practice yoga a few times a week, that may be enough to make a noticeable difference to your health.