How Yoga Can Improve Women’s Health

YOGA MEDITATION FOR HEALTH

Yoga has been a cultural buzzword for almost a century. Its practices and techniques have made claims to affect everything from blood circulation to insomnia. Whether by a friend’s anecdote or through a new story shared on a Facebook feed, women have heard of this practice. There are benefits to women’s health through the practice of yoga exercises, especially hatha yoga.

What is Yoga?

YOGA MEDITATION FOR HEALTHIt is important, however, to define exactly what “yoga” is, as definitions and practices can vary wildly.
The most common exercise practiced in the West is called Hatha Yoga, (though many other disciplines exist), which originated in India 2,000 years ago. Yoga made its first large-scale appearance in the Western world in the late 18th century and since then has become a wide umbrella of techniques from different religious backgrounds.
It wavered in and out of the culture for a few decades but became a permanent fixture in the 1980s, when Dean Ornish popularized the technique for purely physical benefits. While some conservative groups still frown on the practice, it has become a cultural norm since this time.

Today more than 20 million Americans practice yoga and many more millions around the world.

Holistic Health Benefits of Yoga

Geeta S. Lyengar believes that due to her study of yoga, she was able to overcome a childhood disease without medication, even after spending four days unconscious in a nursing home with severe nephritis.

She also studied the Bhagavad Gita, a Hindu holy book, fervently and practiced meditation as well. Iyengar wrote largely of the holistic benefits of yoga.

She stated that it is a culture of:
• External and internal cleanliness
• Dietary control
• Proper exercise of the limbs and organs
• Physical and mental poise
• Rest

However, she also cited its ability to help women specifically, especially in childbirth, menstruation, and menopause. It can be an art, science, and philosophy- or depending on the practitioner, none of the above.

More secular sources like the American College of Sports Medicine have called it an inwards and outward transition. How much of it is used in lifestyle versus physical exercise varies widely with each person who practices these poses, but common sense says that changing things like diets and cleanliness will improve lifestyle.

Health Benefits Of Yoga

Yoga has been cited by scholarly sources to show improvement of common ailments for women, including the American College of Sports Medicine.

Many Benefits Of Yoga

• Yoga improves flexibility, strength, balance, and endurance.

• It teaches the practitioner to reduce stress and better cope with stress.

• Yoga teaches mindfulness by shifting awareness to the sensations, thoughts, and emotions that naturally accompany a particular pose.

• A study from Duke University Medical Center shoed that yoga benefits those who suffer from mental disorders, including depression, schizophrenia, and anxiety

• Yoga promotes good sleep and ease anxiety.

• Practicing yoga in a class setting promotes the production of oxytocin in the brain a feel good hormone that naturally promotes wellness. Something that is especially useful for aging women.

• Yoga along with meditation also results in higher serotonin levels, which is the mood boosting happiness hormone that can boost quality of life and general contentment.”

• Couples often turn to yoga to increase chances of conception. Yoga promotes relaxation and reduces stress in the mother to be, both of which improve chances of conception. Yoga also plays a role in promoting blood flow to the reproductive organs, which improves organ function and hormone function.

• Posture improves because yoga strengthens the core.

• Yoga helps build lean muscle tone.

• Quality time in a class setting allows for social interaction, comradery and an emotional connection to others, which improves a woman emotional health helping to improve her physical health and reduce risk for heart disease.

• Being aware of and knowing how to stretch core muscle groups can be beneficial in managing menstrual cramps and childbirth without medication. They are also used in back strengthening techniques in older women at risk of osteoporosis.

• Core strength improves with yoga. Using yoga to strengthen core muscles can increase flexibility in women, which can improve overall health as well as comfort during pregnancy. These techniques are also valuable in sports practiced more often by women such as gymnastics and cheerleading.

• Proper breathing techniques have been used to help women in childbirth for decades. It can also be used to relieve anxiety and help with insomnia.

There is also evidence, though less conclusive, that yoga can benefit those under more severe ailments:

• Breast and Ovarian Cancer: Though yoga cannot change the physical consequences of cancer, many have reported a higher quality of life after practicing these techniques regardless of the severity of their condition.

• Depression: No conclusive evidence has been made, but the physical act of stretching and communicating with others in a class setting can help improve quality of life and alleviate mild depression.

Yoga can have positive effects on overall health as well as some specific disorders. Injuries are rare, and there is little equipment or training needed. It is easy to find certified yoga instructors at the local gym, or by visiting the site one of the most recognized organizations, Yoga Alliance. It can give women the extra punch they need to be in excellent overall health.

How Yoga Can Improve Women’s Health

Latest Update: Sunday, May 31, 2020

Healthy Diet For Women


Women’s health (physical and mental) is closely related (and somewhat “mimics”) hormonal status and “balance” in the body.
Hormonal status here refers to the interplay between female sex hormones (oestrogen and progesterone), stress hormones (specifically cortisol), and thyroid hormones (TSH, T4, T3). Sex hormone production and balance is particularly sensitive to levels of stress hormones.
Stress has a profound effect on oestrogen/progesterone balance, as well as creating unnecessary inflammation in the body.

A hormonal cycle in perfect balance helps a woman to feel confident, empowered, healthy and happy. A woman who feels “out of sorts”, is depressed for no apparent reason, or shows other common signs and symptoms of hormonal imbalance (of which there are many), is either under too much stress, not taking enough exercise, and or, is eating a poor diet. She herself is out of balance!
Eating poorly results in the body not getting sufficient nutrients necessary to produce enough of the correct hormones in the correct balance.
Nutrients often lacking include essential fatty acids (especially GLA, EPA and DHA), B vitamins (especially B6), calcium and magnesium.

Healthy Diet For Women

Healthy Diet
A “healthy diet for a healthy woman” should be “designed” to encourage normal healthy production, balance, detoxification and excretion of oestrogen and other hormones. The organs involved are the ovaries and adrenals (for production), the liver (for detoxification), and the kidneys and bowel (for excretion via faeces and urine). Naturally, these organs need to be in good working order, and nourished correctly!
The diet should contain a vast array of antioxidants and anti-inflammatory agents to dampen any internal inflammation. It should aim to lower insulin levels (minimising fat storage), and improve insulin sensitivity, i.e. the way in which the body handles sugars. This helps to burn fat, as well as minimising excess fat being converted to oestrogen.

(N.B. Fat cells can convert fat to a “bad” oestrogen via a biochemical process called aromatisation).

Soya protein seems to encourage fat loss in the body together with an improvement in the amount of lean muscle tissue. Soya (especially soy concentrates) contains high levels of beneficial plant oestrogens… known as isoflavones. Isoflavones help to re-balance levels of good and bad oestrogens, and promote a healthier oestrogen/progesterone balance. Non-soya food sources of isoflavones include fennel, flaxseeds (ground or milled otherwise they are largely indigestible), fenugreek, cumin and other spices, blueberries, and the herbs red clover, black cohosh and kudzu. Ground flaxseeds incidentally are a great “soluble” fibre source that promotes the excretion of oestrogen via faeces, and also minimises oestrogens being re-absorbed back into the body.

Green tea “catechins” also contribute to healthy oestrogen detoxification and excretion.
A diet that is rich in cruciferous vegetables and wholegrains supports healthy liver function…. specifically in the healthy detoxification of oestrogen and other hormones through the liver.
Latest Update: Sunday, May 31, 2020

Exercise for Fitness

Exercise for Fitness

Healthy Women Need to Focus on Exercise to Keep Body Fit!

Exercise is very beneficial for women of all age groups. Exercise brings health as well as fitness for women. Doing regular exercise find it easy to cope up with changes taking place in body in different stage of life. Regardless of age physically activeness is tremendous, and is extremely advantageous throughout the whole life of a woman. Healthy women need to focus on physical activity as it keeps many diseases away from you.

Different kind of exercises has different benefits with capacity to promote different adaptations in the body. However, before you starting any form of physical activity it is better to know about the benefits associated with it. It will enable you to attain desired goals of either weight gain or weight loss. While selecting any exercise you should keep in mind the level of physical activity you can take, whether you have some health risks and which exercise would suit you best.

Exercise for Fitness

Exercise for Fitness
You need to focus on exercise rather than trying to reduce weight. Focus should be on health rather than weight loss. You can opt for either high or low intensity cardiovascular exercises, strength training or yoga. Healthy women can also start doing household activities which are good for body. They can also opt for other forms of workout such as walking, cycling, jogging, swimming, rowing, aerobics, or dancing. For getting good results women are supposed to follow proper posture and breathing technique during physical activity.

In the beginning women should gradually inculcate the habit of doing regular exercise. You should start from slow exercises and then incorporate a variety of activities into your regime. Women with extra weight should avoid high impact activities initially. You can also focus on exercises which can boost metabolism of body and maintain muscles. Strong muscles allow your body to indulge in physical activity without hurt.

Also they should do workout which strengthens your bone health. Vigorous and high-impact exercises provide fuel to bone strength. However, for this women are required to possess overall fitness so that you can perform these exercises safely. For getting best advice about beneficial and safe workout you can consult to your doctor. Finally the best way to remain fit and active is to follow your regular regime of exercise and also keep yourself motivated.
LATEST UPDATE: Sunday, May 31, 2020