Yoga: Its Benefits to your Health

In today’s fast-paced modern world, finding inner peace and achieving optimal health can seem like a daunting task. However, one ancient practice continues to captivate millions with its transformative potential – yoga. Originating in ancient India, yoga has evolved into a widely embraced discipline that combines physical postures, breath control, and meditation. It combines spirituality with physical and mental exercises that help ground you. In recent years, yoga has gained popularity across the globe.

Health Benefits of Yoga

Maintaining a regular yoga practice has immense physical and mental health benefits. These include:

• Enhances your Flexibility and Strength
  One of the most noticeable effects of regular yoga practice is improved flexibility and strength. Through a series of asanas (postures) and gentle stretching exercises, yoga gradually increases the range of motion in your joints. This increased flexibility reduces the risk of injuries, tones your body and improves your posture.
• Keeps your Joints healthy
  Yoga will strengthen the muscles around the joints, helping to stabilise them. Yoga can support greater joint health by allowing the joints to move through their complete range of motion. Bones can move smoothly and healthily as a result of improved synovial fluid flow in the joints as a result of joint mobilisation.
• Stress Reduction and Relaxation
  Yoga provides a sanctuary where individuals can escape the pressures of daily life. By incorporating relaxation techniques such as deep breathing and meditation, yoga triggers the body’s relaxation response, lowering cortisol levels and promoting a state of tranquility.
• Helps with Weight Management
  While yoga may not be as intense as high-impact workouts, it is a fantastic tool for improving physical fitness. Many styles of yoga such as power yoga incorporate dynamic movements that raise the heart rate and increase cardiovascular endurance.
• Improves Cardiovascular health
  The isometric nature of asanas necessitates holding muscle tension for a short period of time to a few minutes. This enhances circulation and cardiovascular health. According to studies, regular yoga practise may help keep blood pressure in check.
• Improving Balance and Coordination
  The practice of yoga requires maintaining balance and coordination through various poses. This helps strengthen core muscles and enhanced proprioception, leading to improved stability and coordination. This increased balance not only benefits physical activities but also helps prevent falls and injuries, especially in older adults.
• Yoga lowers your Blood pressure
  High blood pressure is a significant medical condition that raises your chances of having a heart attack and having a stroke. Several yoga asanas are known to lower blood pressure in addition to managing your stress levels.
• Improves Brain health
  Improved blood circulation, easing of muscle tension and the act of focusing the mind on the breath all combine to help calm the nervous system. Long-term benefits include reduced stress, anxiety and fatigue, better concentration and energy levels, and increased feelings of calm and wellbeing.
• Enhancing Respiratory Function
  Yoga emphasizes the importance of conscious breathing, known as pranayama. By focusing on deep, controlled breaths, yoga enhances lung capacity and improves respiratory function.
• Boosting Immune Function
  Regular yoga practice can have a positive impact on the immune system. The physical movements and meditation are known to regulate the body’s response to stress, inflammation, and illness and stimulates the lymphatic circulation.

Yoga is a simple form of fitness which can be practiced regardless of your age or fitness level. Beginners must start yoga under the guidance of a teacher. Remember, a correctly done yoga pose should never cause pain. If you experience pain or discomfort, you must stop your asana. Always consult your doctor before starting yoga especially if you are pregnant, have had a recent injury, illness, surgery, high blood pressure, heart problems, or osteoporosis, etc. Yoga is a holistic practice that nourishes both the body and mind, offering countless health benefits. Start a new journey this International Day of Yoga, roll out your mat, take a deep breath, and embrace yoga.

56% of Indian families report digestive health problems. The gut – apart of the digestive system plays a very important role in digestion and breaking down the food you eat. Maintaining a healthy gut is essential for your overall well-being, as it plays a crucial role in your digestion, immune system, and even mental health. While the gut is home to trillions of microorganisms, maintaining a balance of beneficial bacteria is the key. A healthy gut simply means that there are more good bacteria than harmful bacteria. An increasing number of people consume high amounts of junk or processed or packaged food every week leading to several digestive problems.  A recent survey suggests that approximately 7 out of every 10 people in urban India experience digestive or gut health issues.

Important functions of your Gut

One of the primary functions of the gut is to break down food and extract essential nutrients. A healthy gut with a diverse community of beneficial bacteria ensures efficient digestion and optimal nutrient absorption. This enables your bodies to obtain the necessary vitamins, minerals, and energy required for proper functioning and growth. The key functions of your gut include:

• Enhancing your immunity
  Research suggests that approximately 70% of your immune system resides in the gut. The gut acts as a barrier against harmful pathogens and toxins, preventing their entry into the bloodstream. A balanced gut microbiome enhances the immune response, helps control inflammation, and protects one against infections.
• Boosts mental health
  The gut microbiota produces neurotransmitters, such as serotonin and dopamine, which play a crucial role in regulating mood and emotions. A healthy gut is known to contribute to better mental health and cognitive function and reduces the risk of mental health conditions such as anxiety disorders, depression, and even neurodegenerative disorders.
• Aids weight management
  Imbalances in gut bacteria have been associated with obesity, insulin resistance, and metabolic syndrome. A diverse and balanced gut microbiome supports efficient metabolism, regulates appetite, and helps prevent weight gain and chronic metabolic disorders.
• Disease prevention
  Research suggests that an unhealthy gut may contribute to the development of various diseases, including inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), allergies, and certain cancers. By prioritizing gut health, one can considerably reduce the risk of these conditions.

Healthy tips to improve your Gut Health

Your daily food habits, your fitness routine and the lifestyle you live have a direct impact on your digestive health. Taking steps to improve your digestive health can help your digestive system function more efficiently and improve your gut health. These include:

• Eat a fiber-rich diet
• Stay hydrated
• Aim for a protein portion in every meal
• Consider supplementation
• Minimize antibiotic use
• Avoid processed foods
• Up your intake of probiotics & prebiotics
• Exercise regularly
• Quit bad habits
• Reduce stress in your life

Digestive care at Kokilaben Dhirubhai Ambani Hospital, Mumbai

Optimizing gut health is a long-term commitment that requires a balanced approach to diet, lifestyle, and stress management. By understanding the significance of gut health and adopting practices that promote a balanced gut microbiome, you can improve your well-being reduce the risk of chronic diseases. Prioritizing gut health is a step towards a healthier and happier life. Consult highly trained and experienced nutritionists at our Department of Clinical Nutrition Therapy for personalized guidance to help improve your gut health. If you are suffering from any irregularities in your digestive health, reach out to experts at our Department to Gastroenterology for further guidance. Please find below the website links for further details:

https://www.kokilabenhospital.com/departments/clinicaldepartments/nutritiontherapy.html

https://www.kokilabenhospital.com/departments/clinicaldepartments/gastroenterology-hepatology.html

Over 2.5 crore Indian women suffer from endometriosis which often remains undiagnosed and untreated due to limited awareness. This gynecological condition is also the leading cause of infertility among women. Endometriosis is a condition in which the tissue that is similar to the tissue that lines your uterus grows outside of the uterus. These cells react to hormonal changes that take place throughout the menstrual cycle, which can result in pain and inflammation in the tissue around them.

Symptoms of Endometriosis

The main symptom of endometriosis is pelvic pain, often associated with menstrual periods. Although many experience cramping during their menstrual periods, those with endometriosis typically describe menstrual pain that is debilitating and affects their quality of life. The common signs and symptoms of endometriosis include:

• Intense pain during periods
• Heavy vaginal bleeding
• Pain during sex
• Pain on opening your bowels
• Difficulty getting pregnant

Seeing a gynaecologist on time and discussing your symptoms and getting the required tests done is the key to diagnosing this condition and seeking medical care.

Common Myths & Facts of Endometriosis

Myth: Endometriosis is rare
Fact: Endometriosis affects up to 10% of women between the ages of 15 and 44. Despite how widespread it is, it usually takes eight years to receive a diagnosis. The only reliable method of diagnosis is through laparoscopic, or keyhole, procedure that allows visualization of the pelvic cavity.

Myth: Endometriosis is just painful periods
Fact: While painful periods are a symptom of endometriosis – it is far more than that. Contrary to normal periods, endometriosis pain isn’t just brought on by the uterus contracting; it’s also brought on by endometrial-like tissue that is growing in other places in the pelvic cavity and causing discomfort and inflammation. Because this tissue can develop in the bladder, bowel, and, in extremely uncommon circumstances, the lung, it is possible for pain and other symptoms to manifest throughout the body.

Myth: A gluten-free diet can treat endometriosis
Fact: Medical research doesn’t support the claim that use of a gluten-free diet can reduce your endometrial symptoms. Going gluten-free necessitates a major diet overhaul, which also entails cutting out many healthy foods like fortified wholegrain breads and cereals, which are a significant source of fibre and minerals. If you have endometriosis and are worried that you can’t tolerate gluten, you must consult your dietician.

Myth: If you have endometriosis, you can’t get pregnant
Fact: Most women suffering from endometriosis are concerned about their fertility and ability to become pregnant. The reality is that while there is a link between endometriosis and fertility issues, natural conception is still possible even in cases of severe endometriosis. Statistics suggest that 60–70% of people with endometriosis are thought to be able to conceive naturally.

Myth: Endometriosis patients must avoid dairy products
Fact: The reason behind this myth is for the widespread misconception that dairy causes inflammation, despite the fact that many dairy products are actually considered to be anti-inflammatory. There is not enough medical research available to support this claim. A well balanced diet filled with organic foods is recommended for endometriosis patients.

Myth: Surgery can cure Endometriosis
Fact: There isn’t a single treatment for endometriosis. After a diagnosis, there are numerous choices for managing the illness. While a surgical procedure aims to remove existing endometriotic tissue and scar tissue, it does not address the fundamental reasons for the growth of endometrial tissue.

Endometriosis treatment at Kokilaben Dhirubhai Ambani Hospital, Mumbai

Endometriosis is a serious condition that affects many women worldwide. Early detection and treatment are crucial in easing the symptoms. The Department of Gynaecology & Obstetrics at Kokilaben Dhirubhai Ambani Hospital, Mumbai has experienced and compassionate doctors who work with patients to diagnose and manage this condition. Do not suffer in silence for unusually heavy or painful periods. Consult our team for a detailed evaluation and further care. Please find below our website details:

https://www.kokilabenhospital.com/departments/clinicsatkh/endometriosisclinic.html https://www.kokilabenhospital.com/departments/clinicaldepartments/gynaecologyobstetrics.html