How Yoga Benefits The Brain

June is Alzheimer’s and Brain Awareness month and in this article I look at how yoga can help sufferers improve the quality of their lives and also how regular yoga and meditation practice may help to stem the onset of dementia diseases by improving overall physical and mental wellbeing.

According to the Alzheimer’s Association there are more than 55 million people living with Alzheimer's or another dementia worldwide. We all know someone who is affected, either directly or indirectly, by these diseases. 

Whether they are a family member, a friend’s relative or someone in your social circle, knowing more about what can be done to help is valuable. Research into prevention and a possible cure progresses each year, but in the meantime there are things we can do to look after our brains to increase our ability to think clearly, improve our memory, concentration and attention. 

Looking after our Brains

There is a gathering body of evidence supporting the benefits of exercise and a good balanced diet for brain health. 

Exercise for Brain Health

The brain, just like any other organ in our body, benefits from regular exercise. For a look at how yoga affects different areas in the brain, take a look at this blog post: The Mindful Brain’s Response to Yoga and Meditation which looks at the science.

Physical activity improves memory and learning, and is good for our mood and stress levels. It contributes to a reduction in obesity, diabetes and high blood pressure. Exercise improves cardiovascular health and improves blood flow to the brain.

Nutrition for Brain Health

Here is a list of some of the many foods found to be beneficial for supporting brain health:

• Fatty fish

Fatty fish (salmon, trout, albacore tuna, herring, and sardines) is a rich source of omega-3 fatty acids, a major building block of the brain. Omega-3s play a role in sharpening memory and improving mood, as well as protecting your brain against cognitive decline.

• Berries

Blueberries and other deep-coloured berries are rich in antioxidants which act against oxidative stress and inflammation helping to improve communication in the brain.

• Broccoli

Broccoli contains a number of compounds that have powerful antioxidant and anti-inflammatory effects, including vitamin K essential for memory.

• Nuts

Nuts contain a whole variety of beneficial nutrients, including vitamin E, healthy fats, and plant compounds which are thought to improve memory.

• Foods high in Vitamin C

Oranges and other foods that are high in vitamin C can help defend your brain against damage from free radicals.

• Eggs

Eggs are a rich source of several B vitamins and choline, which are important for regulating mood and promoting proper brain function and development.

Other ‘brain foods’ include green tea, coffee, seeds and turmeric.

So do yoga, meditation and mindfulness help to ward off the onset of Alzheimer’s and other similar diseases? And can sufferers benefit from these practices as part of their ongoing care?

Results of Research Studies

While there is no cure for Alzheimer’s, there are research studies which suggest regular yoga and meditation practices may improve symptoms of the disease. 

One study carried out by Dr. Dale Bredesen of UCLA and the Buck Institute which included yoga and meditation as part of a wide-ranging regime showed a reversal of cognitive decline in some patients with early Alzheimer's disease or mild cognitive impairment.

Although most of these studies were carried out on a small number of people, reviews of the literature indicate potential benefits of yoga for dementia sufferers.

Furthrmore, a peer review of studies into the cognitive benefits of yoga in healthy older adults concluded:

“Yoga-based interventions are associated with improvements in cognition in healthy older adults.”

Helen Lavretsky, M.D., M.S., director of the late-life mood, stress, and wellness research program at the Semel Institute for Neuroscience and Human Behavior at UCLA says:

“Chronic stress and related stress hormones could negatively affect brain structures important for memory and cognition, like the hippocampus. Chronic stress is also associated with inflammation in the body and in the central nervous system/brain that is linked to Alzheimer’s disease and other disorders of aging. Yoga can reduce stress hormones and inflammatory factors, and teach an individual over time how to cope more effectively and protect the body from going through the stress response.”

For both sufferers and caregivers in times of great stress, yoga and meditation provide a natural way of alleviating anxiety in challenging times bringing relaxation, better sleep and bringing a sense of calm.