Yoga Fights Obesity And Cardiovascular Disease

by Chris Ballwin
(Saint Louis, MO, USA)

A review of 70 qualifying studies by Dr Innes into the benefits of Yoga versus Cardiovascular Disease (CVD), Diabetes and Obesity has concluded that it lowers, and in some cases mitigates, risk factors associated with these killer diseases in industrialized nations. These studies conclude that Yoga has significant impact on Insulin resistance Syndrome (IRS), a serious factor in the development of diabetes and a marker for future problems with CVD, but suggests that more information and a controlled study should be undertaken.

What is Cardiovascular Disease?

CVD is a collection of diseases that lower the quality of life and increase morbidity in the population. They are broadly defined as heart disease, strokes and Transient Ischemic Attacks (TIA's), and peripheral vascular disorders. Heart Disease covers all disorders of the heart, including heart attacks, angina and heart failure. Strokes and TIA's are disorders affecting the brain, and are caused by lack of blood flow or blood clots blocking key areas of the brain. Peripheral vascular disorders are ailments that narrow veins in arms and legs, and can consequently cause problems like deep vein thrombosis. All have three risk sets:

1. Lifestyle (such as diet and exercise choice),

2. Treatable factors (such as stress, cholesterol and blood fat levels), and

3. Fixed or family factors (being male, certain nationalities, early menopause or history of CVD).

There is also a set of circumstances, or medical criteria that make the development of these disorders more likely, including diabetes, obesity and insulin resistance syndrome.
These risks all combine to create a ?perfect storm? of factors that is currently causing an estimated 37% of all deaths in the US, and contributes to some of the leading causes of income loss due to illness.

Why Yoga?

Yoga has increased in popularity in the last few decades in the 'western' world. Though myriad in forms and practices, the three most popular in the US are Hatha Yoga, Raja Yoga and Mantra Yoga - all three are practiced to create flexibility, improve fitness, support wellbeing and relieve stress. It's safe for all ages (with appropriate supervision) and can be practiced by anyone capable of moving into the positions required, is economical and has no known side effects. In fact, it is 'the perfect exercise' for those who struggle with more conventional forms of aerobic or cardiovascular training. And these 70 studies provide a scientific backing to the deeper health benefits of Yoga related to CVD and its risk factors. While the studies have not conclusively supported these findings, and more research is required, so far, the data looks promising.

How Yoga can help

Yoga addresses one of the three risk sets, and impacts on the second at a moderate level, by creating an exercise choice that is both appealing and works for everyone, and can support the lowering of stress levels in those that adhere to the breathing and relaxation techniques. But current studies also suggest (with more review and a more rigorous scientific methodological approach) that Yoga could also directly impact the factors that cause and create IRS, lowering them and therefore decreasing overall risk of Cardiovascular disease and diabetes. Most of these studies were published in the last 25 years, with a breakdown as follows:

Of 51 overall studies:

• 13 studied insulin resistance and it's markers - yoga asanas (positions) showed a significant improvement in these markers over mid to long term adherence to their use, and in healthy adults reductions in fasting glucose was reported (which indicates a drop in glucose in the bloodstream which might otherwise be stored in fat). The overall result of these studies suggested a 5-30% drop in fasting glucose and approximately 25% reductions after meals. A further 14-28% (approx) reduction was shown in glycohemoglobin, a specific type of hemoglobin common in diabetics.
   


• 14 studies on lipid profiles indicated that Raja meditation reduced cholesterol over those with no yoga training, and that LDL's (bad cholesterol) was reduced, while HDL (good cholesterol) showed an increase. Overall, yoga contributed up to 25% to the decrease in total cholesterol and up to 26% reduction of bad cholesterol.
   


• 18 clinical trials, from six countries, over the course of 35 years, concluded that weight issues and body composition improved. Specifically, Yoga was associated with up to 13.5% reduction in body weight. In this age where people look for other-often expensive-ways to lose weight, it is great to know that yoga has significant weight loss benefits as well. In other words, for those struggling with weight loss, yoga is a solid solution to an otherwise difficult issue. If you can't exercise consistently (due to other health or time constraints) and are adhering to a strong, solid diet, you can try yoga as a means of losing extra weight, and lowering body mass.
   


• 37 studies into blood pressure concluded a 75% improvement - with those practicing Raja meditation showing a reduced diastolic blood pressure over their non yoga practicing companions. 28 of these studies overall reported a beneficial effect of yoga on hypertension and blood pressure. 11 random trials specifically showed a decline of blood pressure in healthy adults, which can only be positive for those with high blood pressure concerns.
   


• Yoga also showed a strong corollary effect on respiratory function, with 42 studies identified as showing 'significant' reductions in heart and respiratory rates, and cardiovascular response to stress. This response ranged from skin conductivity decreases, which indicates better response to stress, to the vagal nerve (which controls heart rate and breathing) becoming stronger, and allowing a person to handle stress more readily.

Yoga's benefits don't stop there - the mental health and wellness benefits are significant too - and studies suggest that yoga increases beneficial sleep in those well, or chronically unwell. Because of the inherent posture and cardiovascular stimulation, your stance, weight distribution, and breathing patterns change, giving you a sense of increased wellness, without placing pressure on your fatigue levels. Most studies suggest that with stress reduction comes better body function and with better body function the benefits are manifold, from better metabolism and inflammatory outlook to neural effects that haven't been fully studied as yet. What is evident from these studies is that Yoga creates a physically and psychologically appealing profile in those that undertake its use, and creates several key benefits that may otherwise be hard to ignore.

In Conclusion

The study itself draws several conclusions. From improvement for IRS markers, outlined in 13 studies above, to the numerous health benefits on specific factors that contribute to CVD outlined by the other studies, the evidence is stark. While no controlled studies have been completed as yet, as Yoga is a low cost, low impact alternative to most exercises and lifestyle choices, it provides an easy way to test for yourself, without risk, before the conclusion of these studies, whether it works for you. Anything that has the potential to make as many positive changes on the CVD profile of an individual is worth trying while awaiting further research results. As no negative factors that contribute to CVD and IRS risk are currently being reported, Yoga may be the solution to a growing endemic in the western world.

About the Author

Chris Ballwin is a medical researcher with a specific interest in obesity, cardiovascular disease and preventative support. His interest in obesity weight loss programs has lead him to create a website where he publishes the latest news in weight loss research.