How Yoga Can Support Women’s Health

Yoga, an ancient practice with roots in Indian philosophy, has evolved over thousands of years and is now globally recognized not only as a form of exercise but also as a holistic approach to wellness. Particularly for women, yoga offers immense health benefits that cater to physical, emotional, and hormonal balance. Let us explore how yoga can be integrated into different stages of a woman’s life and discussyoga poses for the same.

Table of Contents

Yoga to Manage Hormones

Hormonal balance is crucial for overall health, and yoga can play a significant role in maintaining this equilibrium. Here are three yoga poses that are particularly effective:

• Bridge Pose (Setu Bandhasana)
  This pose helps regulate the thyroid gland, which in turn balances estrogen levels and supports reproductive health.
• Cobra Pose (Bhujangasana)
  By opening the chest and stimulating the thymus, this pose aids in the regulation of adrenal glands, enhancing mood and energy levels.
• Child’s Pose (Balasana)
  This gentle forward fold is soothing and helps reduce stress and fatigue, which can positively affect hormonal health.

These poses contribute to reducing stress hormones like cortisol and adrenaline, promoting a more balanced hormonal state.

Yoga for Better Flexibility

Flexibility is a key component of physical health, and yoga offers an excellent way to enhance this:

• Pigeon Pose (Eka Pada Rajakapotasana)
  Excellent for opening up the hips and lower back, increasing flexibility and reducing stiffness.
• Seated Forward Bend (Paschimottanasana)
  Stretches the spine, hamstrings, and shoulders, promoting flexibility throughout the body.
• Cat-Cow Stretch (Marjaryasana-Bitilasana)
  Improves flexibility in the spine, and relieves tension in the torso and neck.

Regular practice of these poses not only improves flexibility but also helps prevent injuries and enhances mobility.

Yoga for Strength Training

Yoga isn’t typically associated with strength training, but several poses are excellent for building core, upper, and lower body strength:

• Plank Pose (Phalakasana)
  Builds endurance and strength in the core, shoulders, and arms.
• Chair Pose (Utkatasana)
  Strengthens the thighs and buttocks while also engaging the core muscles.
• Warrior II (Virabhadrasana II)
  Enhances the strength of the legs and arms, while opening the hips and chest.

These asanas challenge various muscle groups, ensuring a well-rounded strength-building workout.

Yoga for Back Health

Back pain is a common issue for many women, and yoga offers gentle, effective relief:

• Downward-Facing Dog (Adho Mukha Svanasana)
  Stretches and strengthens the entire back and leg muscles, enhancing spinal and pelvic alignment.
• Triangle Pose (Trikonasana)
  Strengthens the back and legs, stretches the muscles along the torso, and helps relieve back pain.
• Locust Pose (Salabhasana)
  Strengthens the muscles in the lower back, aiding in posture improvement and pain relief.

 Yoga for Menstrual Health

Yoga can alleviate some of the discomfort associated with menstrual cycles:

• Child’s Pose (Balasana)
  Relieves tension in the back and neck, and soothes cramping.
• Supine Twist (Supta Matsyendrasana)
  Helps in relieving symptoms of bloating and cramps.
• Camel Pose (Ustrasana)
  Opens up the front body, enhancing blood flow and reducing pain.

Yoga for Pregnancy

Prenatal yoga can be incredibly beneficial, helping to manage stress, build strength, and increase flexibility. Safe poses include:

• Cat-Cow Stretch (Marjaryasana-Bitilasana)
  Promotes flexibility in the spine and helps relieve back pain during pregnancy.
• Butterfly Pose (Baddha Konasana)
  Opens the hips and pelvis, preparing the body for childbirth.
• Side Angle Pose (Parsvakonasana)
  Enhances stability and increases stamina.

These poses are safe for most pregnant women but should always be practiced with proper guidance.

Yoga for Menopause

Yoga during menopause can help manage symptoms such as hot flashes, mood swings, and insomnia:

• Supported Bridge Pose (Setu Bandhasana)
  Can help regulate hormonal activity and promote relaxation.
• Warrior I (Virabhadrasana I)
  Energizes the body and focuses the mind, helping to alleviate mood swings.
• Forward Fold (Uttanasana)
  Calms the nervous system and can aid in sleep quality.

Yoga for Pelvic Floor

Strengthening the pelvic floor is crucial for bladder control, sexual health, and recovery after childbirth:

• Mula Bandha (Pelvic Floor Lift)
  Directly engages and strengthens the pelvic floor muscles.
• Bridge Pose (Setu Bandhasana)
  Strengthens the pelvic region and supports pelvic floor health.
• Squat Pose (Malasana)
  Increases elasticity and strength in the pelvic floor, hips, and thighs.

Yoga is a valuable practice for women at all stages of life. By integrating yoga into your daily routine, you can embrace a practice that nurtures not just the body but also the mind and spirit, leading to a more balanced and healthier lifestyle. Whether you are a beginner or a seasoned practitioner, yoga can be a nurturing and empowering journey for every woman.

Are you eating healthy? Malnutrition is a major issue among women in India, and around 40 per cent of Indian women are underweight when they begin their pregnancy. Pregnant and lactating women require additional nutrients to support the growth and development of their babies, but many women in India do not receive adequate nutrition during this time. Cultural norms around food, limited resources, orthodox eating practices and skipping meals to maintain a perfect figure are some reasons that contribute to poor nutrition among women in India.

50% Indian women are anaemic, where your body does not get enough oxygen-rich blood. This makes one feel tired and weak all the time. To address various deficiency issues, the Indian government has implemented programs aimed at improving women’s nutrition. Some key strategies for improving women’s nutrition in India include increasing access to nutritious foods, empowering women to make decisions about food and finances, and educating women and their families about the importance of a healthy diet.

Top five nutrients every woman should consume

With the fast-paced lifestyle and hectic schedules, women often tend to ignore their dietary needs, leading to deficiencies of vital nutrients in their bodies. Let us understand the essential nutrients that every woman should consume to maintain good health:

• Calcium
  Calcium is a vital mineral that is essential for bone health. Women are at a higher risk of developing osteoporosis than men, making it crucial for them to maintain adequate calcium intake. Foods rich in calcium include dairy products such as milk, cheese, and yogurt, leafy green vegetables such as spinach and kale, and fortified foods such as cereals and orange juice. You must include this nutrient in your daily diet.
• Iron
  Iron is essential for the production of hemoglobin, a protein that carries oxygen throughout the body. Women are more likely to develop iron deficiency due to blood loss during menstruation. Foods rich in iron include red meat, poultry, seafood, beans, lentils, spinach, and fortified cereals. The consumption of iron is known to prevent anemia, fatigue, and weakness.
• Folate
  Folate, also known as vitamin B9, is essential for cell growth and development. It is especially important for women of childbearing age as it helps prevent birth defects of the brain and spine. Foods rich in folate include leafy green vegetables, beans, lentils, citrus fruits, and fortified cereals. Adequate folate intake also helps prevent anemia and promotes healthy hair, skin, and nails.
• Omega-3 Fatty Acids
  Omega-3 fatty acids are a type of polyunsaturated fat that is essential for brain health and reduces the risk of heart disease. Women tend to have a higher risk of developing depression and anxiety, making omega-3 fatty acids an essential nutrient for them. Foods rich in omega-3 fatty acids include fatty fish such as salmon, tuna, and sardines, walnuts, chia seeds, and flaxseeds. Sufficient intake of omega-3 fatty acids helps improve mood, cognitive function, and heart health.
• Vitamin D
  Vitamin D is essential for bone health as it helps the body absorb calcium. Women tend to have a higher risk of developing osteoporosis, making vitamin D an essential nutrient for them. The body can produce vitamin D when exposed to sunlight, and it is also found in fatty fish, egg yolks, and fortified foods such as milk and orange juice. Adequate vitamin D intake also helps boost your immune system.

Nutrition care at Kokilaben Dhirubhai Ambani Hospital, Mumbai

Consuming a well-balanced diet that includes all essential nutrients is crucial for women’s overall health and well-being. Adequate intake of calcium, iron, folate, omega-3 fatty acids, and vitamin D can help prevent various health problems, including anemia, osteoporosis, heart disease, and depression. Consult dietitians from our Department of Nutrition Therapy for a one to one meeting. We offer personalized nutrition plans and nutrition counseling services to help women achieve their dietary goals and maintain good health. So, let’s take a step forward to prioritize your health and make every day a Women’s Day.

Women’s health is one of the most important parameters which reflect the standard of the health care system of a society. Health is a complete physical, mental and social wellbeing and not merely the absence of a disease or infirmity. Research suggests that even though two-thirds (63%) of women participate in household decisions, their access to healthcare is limited till pregnancy. Choose to challenge this women’s day and inspire those around you too. Make your health a priority, spread awareness about women’s diseases and take preventive actions.

Common Diseases in Indian women

Women’s health involves a variety of gender-specific issues, like estrogen production, mental health, sexual health and fertility concerns. Women go through dramatic mental and physical changes as their reproductive systems go through major changes. Here are the most common diseases seen in women:

• Breast Cancer – One woman is diagnosed with cancer every 4 minutes in India
• Stroke – Indian women are prone to suffer from a stroke than men
• PCOS (Polycystic ovary syndrome) – One in every 10 women in India suffers from this disease
• Weight Gain – 1 in 5 Indian women are overweight
• Depression – Depression is almost twice as likely to affect women than men due to various factors like reproductive hormones and social pressures
• Osteoporosis – Over 5 crore Indian women suffer from this disease
• Diabetes – Women with diabetes are at an increased risk of death
• Heart disease – More women die of heart disease compared to men

Preventive Healthcare for Women
From hormonal ups and downs to childbirth and menopause, women’s bodies go through a lot over the years. Today’s fast-paced lifestyles make it difficult to lead healthy lives that includes regular exercise and eating a balanced diet. It is highly recommended that women undertake an annual health checkups to help detect potential health problems early. Some of the routine medical tests especially for women include:

• Pelvic examination – This is recommended for women over 30 years of age or who are sexually active. Your gynaecologist conducts a routine examination and also a pap smear test that helps detect cervical cancer.
• Breast checkup – This is the second leading cause of cancer deaths in India despite being easily identifiable. Regular mammograms as informed by your doctor and monthly self-checks help diagnose breast cancer early when maximum recovery is possible. Examine your breasts for pain, tenderness, lump, thickening, or any discharge. Talk to your doctor if you spot anything unusual.
• Bone density test – Osteoporosis is a degenerative bone disease in which essential minerals such as calcium are lost, leaving the bones fragile and brittle. This test helps find out your bone strength.
• Thyroid test – A imbalance in thyroid levels can create havoc in your life and may cause weight loss, weight gain, hair loss, mood swings or fatigue. Get your thyroid levels checked.
• Diabetes screening – Diabetes has a tremendous impact on a woman’s health and has severe long-term complications especially if you are pregnant. Be regular with your blood sugar checkups.
• Vitamin D test – A majority of Indian women are deficient in this key nutrient that can adversely affect your bone health. Speak to your doctor about your vitamin D levels and take a supplement if required.
• Cardiac health – Did you know? The symptoms of heart disease also differ from men to women. Get your cardiac check-up done if you have a family history of hypertension, heart disease or if you’re overweight, or if you are a smoker.

Health tips for women

Balancing the demands of a job, family, and can be exhausting for women. Every woman must prioritize her health as she progresses through life’s milestones. Here are some daily health tips to incorporate in your life:

• Don’t skip meals
• Make time for exercise
• Eat a healthy diet
• Get enough sleep
• Be regular with health checkups
• Stay hydrated
• Meditate daily
• Keep stress away
• Quit smoking
• Stay away from alcohol
• Talk with your loved ones

Women’s Healthcare at Kokilaben Dhirubhai Ambani Hospital
At Kokilaben Dhirubhai Ambani Hospital, located in Andheri West, Mumbai, we offer an entire gamut of services that a woman might require through her life. Our Centre for Mother and Child, offers services from conception, through to pre-pregnancy care and world-class specialists to help you deliver your child. Our world class NICUs and PICUs along with specially trained pediatricians help you with your growing child’s needs. KDAH’s Centre for Bone and Joint and Centre for Cancer offers women of all ages the services they need to ensure that they are in the best of health. For more information please visit: www.kokilabenhospital.com