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Heart disease has become more common these days, affecting young people more than ever before. Of course, once heart problems begin, there is little that can be done to reverse them, and surgical intervention is the only option. But it’s heartening to hear about research coming in from around the world on how yoga can help prevent heart-related problems through 30 minutes to an hour of easy asanas, pranayama, and meditation. I can.

According to research

A new study presented at the 2023 American College of Cardiology Asian Conference examined the long-term results of yoga therapy to determine its benefits as a complementary treatment for heart failure. The study included 75 heart failure patients who underwent coronary intervention, revascularization, or device therapy within the past 6 months to 1 year at a tertiary care center in southern India. All had left ventricular ejection fraction (LVEF) less than 45%.

Echocardiographic parameters showed no significant differences between the two groups at baseline. At both 6- and 12-month follow-up, there was an improvement in biventricular systolic function in the intervention (yoga) group compared to the no-intervention group.

A report from John Hopkins Medicine states, “In addition to reducing stress, the practice of yoga can lower blood pressure, blood cholesterol, blood sugar levels, and heart rate, making it a potentially useful lifestyle intervention.” It is said that there is a gender. One study showed that three months of yoga improved blood measurements and waist circumference, a marker of heart disease, in middle-aged adults with metabolic syndrome. ”

Another study by the U.S. National Library of Medicine showed that taking a slow-paced yoga class twice a week reduced the frequency of episodes of atrial fibrillation (rapid, irregular heartbeat) in patients. I am. In yet another report, heart failure patients who underwent an 8-week yoga program showed improvements in their exercise capacity and quality of life. They also had lower blood levels of inflammatory markers that can cause heart disease.

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Dr. Puja Mehta, assistant professor of cardiology at Emory University School of Medicine in Atlanta, best explained the benefits of yoga. “Chronic stress can put the sympathetic nervous system into overdrive, leading to inflammation and increased blood pressure. Yoga activates the parasympathetic nervous system, or the ‘rest and digest’ system, through deep breathing and relaxation.” “It may help put the brakes on the body’s stress response,” she added.

Dr. Gloria Yeh, an associate professor at Harvard Medical School, found that yoga had a greater impact on cardiometabolic risk factors compared to no exercise at all. Total cholesterol decreased by 18.48 mg/dl and triglycerides decreased by 25.89 mg/dl over the changes seen in the control group. My blood pressure has also improved. Her systolic blood pressure decreased by 5.21 mmHg and her diastolic blood pressure decreased by 4.98 mmHg.

This pranayama will help

The easiest way to start is with Nadi Shodhan Pranayama. There are many steps to this, but heart patients only need to practice alternate-nostril breathing.

  • Sit in a comfortable position, such as a chair or sofa, with your head and spine in a straight line.
  • Place the middle and index fingers of your right hand in the center of your eyebrows, close your right nostril with your thumb, and breathe in through your left nostril in rhythm for a few seconds.
  • After inhaling to your maximum, close your left nostril with your ring finger, exhale through your right nostril, and count the seconds.
  • Next, inhale from the right and exhale from the left, continuing to count the seconds.
  • Initially, the ability to inhale and exhale is usually 6 to 8 seconds.
  • This completes one round. Perform at least 5 rounds.

With daily practice, you can improve your ability to inhale and exhale and improve the health of your heart and lungs.



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