Yoga Offers Many Benefits For Body and Mind

In today’s fast-paced world we’re always rushing around and working against the clock. We brag about getting by on little sleep and pride ourselves on how much we can achieve in a 24-hour period.

But living like this takes a toll on our bodies. Stress builds up, our energy level plummets and we feel tired all the time. Concentration and memory can suffer. Blood pressure can jump. We may be easily irritated or feel depressed. Even our sex drive can be affected.

Yoga just may be the perfect antidote to a busy, stressful lifestyle. Some people say yoga feeds the body and mind. But what exactly does this mean? Here are 6 key benefits of yoga:

1. Yoga can improve your lung capacity. A vital component of yoga is learning how to breathe properly. Breathing is something we do automatically. We rarely give it much thought. But rising stress levels can make your breathing more shallow, which reduces the amount of oxygen you take in. Yoga can reverse this. Almost every yoga instructor begins the class with a short series of deep breathing exercises to slow the heart rate and calm the mind. Learning how to pay attention to your breath and to breathe more deeply creates more energy in the body and delivers more oxygen to the tissues. Building lung capacity can boost your performance and endurance in sports. It also encourages your body to let go of stress.
2. Release muscle tension.
   Studies show that gradual, slow stretching allows the muscles, ligaments, tendons to relax, which allows the release of lactic acid that has built up in the tissues. As everyone who has ever participated in sports knows, lactic acid can contribute to that uncomfortable feeling of stiffness, soreness and fatigue you feel after a strenuous workout. Yoga can also counter the effect of spending too much time on the computer – muscle tension in the neck, upper back and shoulders. Learning how to safely stretch and release these muscles will reduce the common aches and pains you experience after a hard day at work.
3. Gain a fit, toned, flexible body.
   Yoga improves flexibility by stretching and lengthening just about every muscle in the body. Being limber, fit and flexible can reduce your risk of injury when performing any physical activity. It can also help your body remain in proper alignment, improve your balance and reduce strain on your lower back. Your joints may benefit, too. Regular yoga practice has been shown to improve range of motion by lubricating the joints, especially in the hips and shoulders.
4. Build core strength.
   Everyone is talking about core strength these days. Core strength focuses on the abdominal region of the body. Yoga poses help tighten and tone the abs, making them stronger. Tighter abs makes you stand up straighter, which improves your posture – and your appearance. But yoga doesn’t just build core strength, it builds and sculpts your entire body.
5. Calmer mind, better focus.
   Over time, yoga can help improve your concentration and remind you to be more present and in the moment, rather than anxious or worried about your “to-do” list. One yoga instructor I know reminds participants, especially busy executives, to leave all concerns at the door while they give themselves the gift of 30, 56 or 60 minutes of uninterrupted quiet time. Many people find that a regular yoga practice makes them think more clearly and feel calmer. As this happens, a biochemical change may take place. The mind no longer feels the need to continually flood the body with “stress” hormones – those produced by the adrenal glands in response to threats and danger. You may even experience an increase in oxytocin, a natural hormone that’s been associated with feelings of contentment, trust and happiness.
6. Benefit your heart. Even Harvard Medical School suggests that yoga may help improve your cardiovascular health. Gently exercising and stretching the muscles is good for the heart and blood vessels. Deep breathing slows the rate of respiration, which can lower blood pressure. Yoga may even reduce heart palpitations, lower cholesterol levels and help regulate blood sugar. There’s a reason why yoga has been practiced for thousands of years: it works. Adding yoga to your regular fitness routine can offer numerous benefits for your health and well being.

Stress! How Much Control Does It Have Over Your Life?

Your heart pounds.  Your muscles tighten and your stomach churns.  Your hands get clammy and you start to sweat.  Or your breathing may get so shallow you think you might pass out.  And, this is a chronic thing occurring in your life, right?

What’s going on?  These are typical responses to stress.  Your body is responding in an automatic and primitive way to a perceived danger.  Medical experts call it the fight or flight syndrome.

Here’s what happens.  Before you even have a chance to think about it, a stressful situation kicks off cascade of physiologic changes, starting with a flood of hormones like adrenaline and cortisol, often called the stress hormone.  These biological and chemical messengers put the body on heightened alert and prepare us for whatever may happen next.

As a basic mechanism for survival, the fight or flight response may have been a good idea in prehistoric times.  After all, we may have had to fend off attack from a predator or run for our lives.

But it’s not so helpful today when the stressor isn’t a wild animal, but a traffic jam, pressure at work, conflict with a spouse, too many tasks on our “to do” list or an uncomfortable social situation.

Unfortunately, our body is blind to the cause of our stress.  It simply continues to respond the same way it always has.  And that’s the problem.  In prehistoric times, once the stressor was removed, our heart rate returned to normal, our blood pressure went down and our muscles relaxed.

But today, the stressors we perceive as harmful may never completely go away.  We may live under a state of chronic, low-level stress, especially if we are dealing with conflict on a daily basis or frequently feel overwhelmed with our fast-paced lives.

Some people may find their stress is caused by an inability to control difficult situations in their personal or professional lives.  Others may have a very high set of expectations for themselves and what they want to accomplish.  That can be stressful, too.

A little bit of stress can be motivating. Too much can push us over the edge.  Over time, stress can be very damaging to our physical, mental and emotional health.  Our bodies can become exhausted dealing with the constant onslaught of stress hormones and corresponding physiological responses.  When that happens, there can be serious consequences.  Chronic stress is linked to a surprising number of health issues:

• Heart disease & heart attacks
• Asthma
• Impaired immune system making you more susceptible to colds and viruses
• Depression & anxiety
• Nervous habits, including nail biting, teeth grinding or clenching
• Constant tension  & inability to relax
• Eating disorders & gastrointestinal problems
• Obesity, especially fat accumulating around the waist
• Blood sugar fluctuation and type 2 diabetes
• Sleep problems & insomnia
• Brain-related problems, such as memory issues, inability to concentrate and focus
• Stroke
• Headaches
• Back pain & unexplained muscle pain
• Some skin conditions, including psoriasis & eczema
• Lethargy & fatigue
• PREMATURE AGING!

So what can you do to prevent stress burnout?

First, it’s important to recognize what triggers your stress and to determine if there is anything you can do about it.  Stress may be part of our modern life, but there may be steps you can take to reduce its impact on your life.  If you can’t change an unpleasant situation, perhaps you can change your attitude about it.  Ask for help.  Let go of tasks that are low priority.  Take time to relax and rest.  Get enough sleep.   Learn to communicate differently.

Regular exercise can be an excellent way to reduce stress.  So can learning relaxation techniques like deep breathing, taking up Yoga, having a body massage, listening to music or being sexually intimate.  In addition, it’s important to eat well and follow your doctor’s advice on vitamins, nutritional supplements and similar recommendations.

Left unchecked, stress can end your life. This is not to be taken lightly. Don’t let stress take over your life and leave you physically damaged and mentally impaired.  For more information about how you can reduce your stress levels and boost your well being, schedule a consultation with Dr. Rosenstein and the Southwest Age Intervention Institute.