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The Benefits Of Yoga Practice For Women

This article is authored by Dr. Shweta U. Shah. A practicing homeopath, she follows a patient-centred perspective, emphasizing the benefits of natural remedies and herbs, homeopathy and whole food nutrition.

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It's not just the intricate poses and the almost gravity-defying asanas that make yoga so awe-inspiring! But, in addition to the bizarre body twists and movements which help you attain a fantastic body, Yoga can truly change your life! The objective of yoga is to build strength, promote awareness and bring harmony in your body, mind and the soul. Maintaining a regular yoga practice provides profound and endless benefits. The advantages of yoga for women are countless and practicing yoga regularly can yield remarkable benefits! Here are the top reasons for women to integrate yoga into your routine.

Yoga plays a pivotal role in the effective management of PMS. In particular, the health benefits of yoga are aplenty for the physical, emotional, and behavioral symptoms that are related to the premenstrual syndrome. It can help reduce the intensity, duration and frequency of menstrual cramps, making your period less painful. Yoga also calms you down and soothes frayed PMS nerves which are associated with an erratic hormone profile. The asanas that target the belly and the reproductive organs can help you have a less troublesome period.

Have a healthy pregnancy with Yoga. Incorporating the fluid and flowing movements of Yoga into your daily routine provides you with gentle exercise that’s beneficial to you as well as the developing baby. Research has proven that embracing the advantages of yoga by practicing prenatal yoga can help during pregnancy and labor. Studies have demonstrated that the health benefits of yoga can positively impact your overall health and birth outcome. However, you must consult your OB/GYN before you embark on a yoga routine, since Yoga may be contra-indicated in certain specific cases.

Yoga is the best solution to tackle menopausal symptoms. It can help you manage peri-menopausal and postmenopausal symptoms including hot flashes, mood swings, heart diseases and weight gain. As observed by clinical studies, drastic reduction was seen in symptoms following 8 to 10 weeks of practice.

Along with your reproductive health, Yoga can also help you stay healthy and fit in the following ways:

1. Yoga promises to lessen chronic, long-term pains, such as, lower back pain, headache and arthritis which are fairly common among women of different age groups.

2. Increased muscle strength and muscle tone. Constant and regular practice increases flexibility and endurance, enhances athletic performance and protects you from injury.

3. Yoga strengthens the heart and keeps it functioning optimally. It can help bring down blood pressure levels and boosts circulatory health.

4. Yoga can help battles insomnia! In less than 6 weeks of daily practice, you can see the health benefits of yoga such as better sleep cycles and sound sleep.

5. Your immunity and metabolism enjoy a tremendous boost! Regular and dedicated practice of yoga can help perk up the working of your immune mechanism and metabolism appreciably.

Transform your mind with Yoga!

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If you’ve ever settled into the baby pose during a Yoga session, you will know that yoga practice can be very soothing! One of the chief health benefits of yoga is how it helps cope effectively with stress. Stress manifests in a host of ways – irritability, anger, depression, insomnia, aches and pains, headaches, an inability to concentrate, diabetes, etc. Yoga helps you to develop coping skills and helps you achieve a positive and healthy perspective about life.

• It substantially improves your mental well-being, helps you unwind, and de-clutters the brain, making your mind a dwelling of calmness, creativity and resourcefulness.

• Yoga help gain immense tranquility and mental clarity, troubleshoots chronic stress patterns, which help improve overall mental health

• Furthermore, Yoga sharpens your concentration. 20 minutes of daily yoga practice enhances the brain's capacity to accurately and rapidly process information.

• Studies have shown that of the many advantages of Yoga, one such advantage is that it may help delay the cognitive impairment that is linked to Alzheimer’s; and it greatly boosts your memory and attention span.

Transcend with Yoga! Spiritual Benefits

Your aura is a subtle electromagnetic field of energy enveloping your body. One who is happy and calm radiates a positive aura; while one who is agitated and distressed gives off depressing vibes. A regular and sustained practice of yoga calms your mind, clears the energy chakras and strengthens your aura, letting you shine and sparkle with positivity! We pull towards us what we give, so, it is vital that we break free from the negative and destructive thought patterns. Yoga can help you replace harmful traits with positive, happy thoughts, guaranteeing body-mind-soul harmony. Yoga is an all-embracing, comprehensive practice that refreshes the body, mind and soul. Along with a healthy diet and the right lifestyle, it can help us become the best version of ourselves.


DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 

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Hypertension In Women

Karishma Chawla

Karishma Chawla
27 October 2020

This article is authored by Karishma Chawla. She is a practising nutritionist and a weight loss expert. She advises people on what to eat in order to lead a healthy lifestyle or to achieve a specific health-related goal.

Hypertension is quite often considered a men’s health problem, but that’s a myth. In fact, men and women have a similar risk of developing high blood pressure. But after the onset of menopause, women actually face higher risk than men of developing high blood pressure. Although prior to 45 years of age, men are slightly more likely to develop high blood pressure.

Blood pressure is the force of blood pushing inside the lining of arteries. High blood pressure or hypertension occurs when the force increases and stays higher than normal for a period of time.

Hypertension is often referred to as a silent killer. If untreated, it can lead to a major health set back and cause many complications. In most cases, there may not be any symptoms of high blood pressure. Sometimes, in case of sudden or severe increase in B.P., individuals may experience headaches, nausea, vomiting, blurred vision or nosebleeds. Uncontrolled high blood pressure is a major risk factor for stroke and kidney failure. These problems worsen when high blood pressure is present along with diabetes. For women, high blood pressure during pregnancy can be dangerous for both mother and child.

What causes it? Reasons for high blood pressure

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• Genetic factors: Hereditary factors – one of the leading reasons for high blood pressure, which worsen when the environmental factors are not healthy.

• Body weight: Obesity and diabetes along with their associated disorders are often associated with hypertension.

• Age:Chances of a high blood pressure diagnosis increase steeply with age. But research now shows that high blood pressure can affect adolescents and the young as well.

• Gender: Risk is greater in men than women, but after menopause, the difference decreases.

• Dietary factors: Some dietary factors that can contribute to high blood pressure include excess calories coming saturated fats, diets that contain high sodium foods, and less calcium and magnesium in the diet

• Potassium: Decrease in potassium intake and low intake of high potassium foods like fruits and vegetables can also lead to increase in heart rate and high blood pressure.

• Contraceptives: Certain oral contraceptive pills may lead to high blood pressure

• Lifestyle: Sedentary lifestyle devoid of exercise can contribute to high blood pressure. Stress, smoking, tobacco intake, and alcohol intake also lead to increase in high blood pressure.

• Other medical conditions High blood pressure can also be a result of other medical conditions such as kidney problems, diabetes, and sleep apnea. Hormone issues such as hypothyroidism or hyperthyroidism, Cushing’s syndrome and Hyperaldosteronism (increase in aldosterone) and preeclampsia in pregnancy are responsible for high blood pressure diagnosis.

Measures to reduce high blood pressure

Reduce sodium intake
It is important to note that it’s not the consumption of salt but excessive consumption of sodium is a concern. Sodium is a compound found naturally in foods. One teaspoon of salt contains 2400 milligrams of sodium and the amount recommended for daily consumption is approximately the same. The amount of recommended sodium intake reduces further to approximately 1500 mg under conditions such as hypertension, kidney issues, water retention, and heart condition to name a few. But these problems are usually correlated with high consumption of sugar and fat. Hence it is beneficial to avoid foods such as processed foods, salted snacks, pickles, papad, sauces and instant soups. These are some known sources of excess sodium and not the usual home cooked foods.

It’s important to avoid sprinkling excess salt at the table. Rather use adequate salt during cooking and experiment with reduced sodium salt after conferring with your physician. Tata Salt Liteis a good option for those looking to reduce sodium intake. It provides 15% reduced sodium than regular salt. Inclusion of herbs and spices like like coriander, ginger, turmeric, mint, garlic or lemon juice can also help improves the taste and flavour of the food.

Improve intake of calcium, magnesium and potassium How to Increase Immune System
This can be done by inclusion of low-fat dairy products for calcium and green leafy vegetables for magnesium. Fruits and vegetables rich in potassium are bananas, watermelon, tomatoes, oranges, sweetlime, leafy vegetables, milk and almonds. Eating three to five servings of these foods daily would ensure sufficient potassium intake and regulate blood pressure.

Reduction in refined carbohydrates
Though this is not a direct connection, but the preparations and the nature of these foods usually contain excess sodium for taste and preservation purposes. Add omega 3 foods such as fatty fish, walnuts and flaxseeds to reduce blood pressure.

DASH DietDash Diet has been found to be a good approach for the treatment of hypertension. This diet emphasizes consumption of fruits, vegetables, low sodium, and low-fat dairy foods. It also includes low amounts of saturated fat, total fat and cholesterol to reduce blood pressure. This includes whole grains, poultry, fish, nuts and other foods rich in potassium, calcium, omega 3 and magnesium.

Lifestyle MeasuresLifestyle measures include regular exercise of 30 minutes daily, relaxation techniques such as deep breathing, meditation and yoga, avoidance of rage and anger, adequate sleep, low alcohol intake, no smoking and normal body weight with low body fat percentage.

High blood pressure can affect the physical, professional, personal and economical life of any individual. As women tend to juggle multiple priorities, managing their own health often takes a back seat. It is advisable to take some judicious measures such as dietary and lifestyle modifications in order to prevent the onset of hypertension, control it and minimize its risks.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 



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