Many people already swear by a regular yoga practice to help stay centered and mentally healthy. Increasing evidence shows that it may also be good for weight and heart health. Three University of Virginia researchers—Dr. Innes, Dr. Bourguignon and Dr. Taylor—recently reviewed 34 years’ worth of scientific studies in search of a relationship between yoga and physical health. They found that, in addition to reducing obesity, yoga helped with symptoms of cardiovascular disease and insulin resistance syndrome.

Insulin resistance syndrome (IRS), also known as metabolic syndrome, is a cluster disorder. This combination of health problems—such as insulin resistance, high cholesterol, excess weight and high blood pressure—makes cardiovascular disease more likely. Yoga could help to mitigate the risk of cardiovascular disease because it eases many IRS-related disorders.

As a biochemist researching the field of cardiovascular diseases, with a personal interest in obesity and reviews of best programs on weight loss, I look at the following scientific findings with enthusiasm. Read on as I briefly explain what 3 decades of research on yoga health benefits have found.

Insulin Resistance

When a healthy person eats glucose, insulin helps his or her body’s cells remove glucose from the bloodstream and convert it to energy. In a person who has insulin resistance, his or her cells are unable to metabolize glucose properly. His or her body is unable to metabolize the glucose eaten at mealtime.

In 13 studies that measured the effect of yoga on insulin resistance, practicing yoga asanas was associated with a reduced resistance to insulin.
•    Fasting glucose levels were reduced between 5.4 and 33.4 percent.
•    After-meal glucose levels were reduced between 24.5 and 27 percent.
•    Glycohemoglobin, which the body makes when hemoglobin is exposed to too much glucose, dropped between 13.3 and 27.3 percent.

Weight Loss and Body Composition

The majority of the 18 clinical trials that studied the effect of yoga on body weight and composition saw promising results. Research participants who performed active yoga asanas experienced weight loss ranging from 1.5 to 13.6 percent.

Cholesterol

Innes, Bourguignon and Taylor found 14 studies that looked at how yoga might affect cholesterol levels. Most of the studies suggested a possible link between yoga and improved cholesterol levels. One study, for example, found that healthy, middle-aged men who practiced yoga meditation had lower cholesterol and triglyceride levels than those who didn’t practice yoga but led similar lifestyles.

The studies that the researchers reviewed had participants of various health levels. The studies examined healthy adults, adults with high blood pressure and adults with coronary artery disease.

Overall, there was a trend toward favorable changes in cholesterol when research participants practiced yoga.

•    Total cholesterol was 5.8 to 25.2 percent lower in yoga practitioners.
•    Triglyceride levels were 22 to 28.5 percent lower in yoga practitioners.
•    Bad cholesterol was 12.8 to 26 percent lower in yoga practitioners.

Blood Pressure

Blood pressure was the most-studied symptom, with 37 studies exploring the relationship between yoga and blood pressure. More than three-quarters of the surveys that the researchers found reported improved blood pressure when participants practiced yoga. Yoga and yogic meditation came out ahead when compared with treatments such as placebos, dieting, exercise, increased normal care or no treatment at all.

The style of yoga doesn’t seem to matter much when it comes to blood pressure. 10 studies had their participants perform active asanas, such as those found in Ashtanga or power yoga. Another 10 studies had the participants perform slow-moving asanas for relaxation, either alone or combined with yogic meditation.

Effect of Yoga on Cardio-Respiratory Function and the Vagus Nerve

If you’re a regular yoga practitioner, you’ve probably already noticed that moving through the asanas helps to lower your heart rate and slow your breathing. Yoga stimulates the vagus nerve, reducing physiological symptoms of stress and producing the calming effects for which yoga is famous in the West.

The vagus nerve runs between the lungs and heart. When this nerve is activated, it causes the heart rate to slow and the blood pressure to lower. Because yoga stimulates the vagus nerve, it calms the body’s responses to stress.

When you’re stressed, your body releases cortisol and catecholamines, increasing your blood pressure and blood sugar while weakening your immune system. Yoga helps to lower the stress hormone levels, calming your body. Your heart rate and respiratory rate slow down, promoting a sense of relaxation.

The Healthful Effects of Reducing Stress with Yoga

Evidence in favor of yoga keeps growing. Practiced regularly, yoga can reduce your baseline heart rate and respiratory rate. Yoga helps to reduce the physical symptoms of stress and, in turn, reduce strain on the heart and metabolism. Your cardiovascular system will react to stress more favorably and, when you do get stressed, you’ll recover sooner and more easily. By improving insulin resistance, blood pressure, cholesterol and obesity, yoga can perhaps help you stave off cardiovascular disease.

Author’s Bio:

Matthew Papaconstantinou, postdoctoral research assistant at Washington University School of Medicine, has long been interested in researching obesity which is a major risk factor for cardiovascular disease. His work is funded by grants from American Heart Association.  When he’s not working, he maintains his website where he publishes the latest science-based weight-loss news and posts Medifast coupons and discounts. He also offers a promotion code for Nutrisystem diet program.