Brain Gut - Anxiety: The Unseen Link Explained
Brain Gut - Anxiety
Ever heard of it? I hadn't, until my own stomach started tying itself in knots every time stress levels went up.
I mean, we've all had butterflies before a big presentation or date. But this was different... and way more uncomfortable.
Turns out, our guts have a lot to say about how we feel mentally. Yup, it's true – the grub you chow down on can really have an effect on your emotional state!
So here's the deal with brain gut - anxiety: It's not just in your head (or belly), it’s science! And guess what? We can do something about it!
The Gut-Brain Connection: Understanding the Link Between Gut Health and Anxiety
Surprisingly, the state of your gut health can have a profound impact on your mental wellbeing, particularly in regards to anxiety. The health of your gut can significantly influence your mental state, particularly anxiety levels. This phenomenon is referred to as the gut-brain axis.
Your enteric nervous system (ENS), often called our "second brain," houses over 100 million nerve cells from esophagus to rectum. It also produces more than 90% of serotonin, a neurotransmitter linked with mood regulation, sleep, appetite, and overall wellbeing.
Gut Health Impact on Mental Wellbeing
Believe it or not, this is the truth. A healthy gut helps manage anxiety by ensuring optimal production and function of serotonin while poor gut health disrupts these processes leading to increased stress responses or even depressive symptoms.
You know what else? Certain gastrointestinal disorders are frequently associated with elevated rates of mental health conditions including Generalized Anxiety Disorder (GAD) and Major Depressive Disorder (MDD). So maintaining good digestive wellness becomes crucial not just for physical but psychological well-being too.
How Does Brain Connect With Gut?
The brain and gut are connected through a complex network of nerves, hormones, and biochemical signaling. This communication occurs via the vagus nerve, which runs from the brain stem to the abdomen, and through the release of neurotransmitters and hormones.
The brain's communication with the gut through the vagus nerve and neurotransmitters/hormones can cause digestive issues like stomachaches, nausea, or diarrhea when one is under stress or anxious. The gut can also relay messages to the brain, resulting in anxiousness or mental health issues like depression.
Managing Anxiety Through Diet, Yoga, and Meditation
One way to support a healthy gut and manage anxiety is through a balanced diet. Include foods rich in fiber, such as fruits, vegetables, and whole grains, as they promote the growth of beneficial gut bacteria. Probiotic-rich foods like yogurt and fermented vegetables can also help maintain a healthy gut microbiome.
Key Takeaway: Here's the scoop: your gut health plays a major role in regulating anxiety levels. The brain-gut connection, or gut-brain axis, influences serotonin production and overall mental well-being. Stress can trigger digestive issues while an unhealthy gut can heighten anxiety. To keep things on an even keel, consider a balanced diet rich in fiber and probiotics.
The Role of Gut Microbiome in Mental Health
Our gut is a bustling metropolis, teeming with trillions of bacteria that we collectively call the gut microbiome.
This vibrant community plays an essential role not only in digestion and immunity but also, as recent research suggests, in our mental state.
Irritable Bowel Syndrome and Anxiety
If you've heard about irritable bowel syndrome (IBS), then you're familiar with its uncomfortable symptoms - abdominal pain, bloating, or irregular bowel movements. IBS often walks hand-in-hand with anxiety disorders.
An imbalance in gut bacteria could lead to changes in neurotransmitter levels affecting mood regulation, which may be responsible for this connection between IBS symptoms and anxiety.
Patients suffering from IBS often report increased sensitivity to stress along with their GI troubles, indicating a deep-seated link between emotional well-being and physical discomfort during flare-ups. A blend of cognitive-behavioral therapy aimed at managing psychological distress combined with dietary modifications has shown promising results when it comes to handling both these aspects effectively.
Besides traditional treatments like medication or psychotherapy, researchers are now looking into novel methods focusing on restoring microbial balance using probiotics and prebiotics, substances designed to promote the growth of beneficial bacteria. Although more extensive studies are required before any definitive conclusions regarding efficacy can be drawn.
Unseen link between gut health & anxiety revealed. IBS symptoms may be tied to mood changes due to imbalanced gut bacteria. Could probiotics and prebiotics be the answer? #MentalHealth #GutBrainConnection Click to Tweet
Yoga for Gut Health: An Effective Strategy to Manage Anxiety
We live in a world where anxiety is often the unwanted guest that overstays its welcome. Is there a way to control it, close at hand?
Enter yoga, a practice known for its power not only on our mental well-being but also remarkably impacting gut health. Yoga exercises have shown potential in regulating blood flow and nutrient absorption within the digestive tract, thereby promoting better digestion.
Twisting Exercises for Better Digestion
The beauty of yoga lies in its versatility - with poses designed specifically to stimulate different body functions. Twisting postures are one such example that targets abdominal organs, aiding their function while relieving discomfort associated with functional bowel problems.
A study from NCBI highlights twisting asanas like Ardha Matsyendrasana (Half Spinal Twist Pose), Bharadvajasana (Bharadvaja's Twist), or Marichyasana III (Marichi's Pose). These twists massage internal organs, increase circulation, and aid waste elimination, thus enhancing digestion while potentially reducing stress levels, common triggers for both anxiety disorders and gastrointestinal issues alike.
Finding Balance through Breathwork
Breathing techniques are an integral part of yogic practices and offer another tool for the toolbox when it comes to managing gut health. Pranayama - a breath control technique - has been found to improve lung capacity, promote digestion, and increase oxygen supply throughout the body, including the digestive tract.
Anulom Vilom Pranayama, Alternate Nostril Breathing, and Kapalbhati Skull Shining are examples of breathing exercises known for their benefits to both mental state and physiological processes involved. A research paper on PubMed Central suggests that regular pranayama practice might lead to decreased heart rate variability, a marker commonly associated with the stress response, hence possibly alleviating symptoms and supporting healthier functioning of the second brain - the gut.
Key Takeaway: Yoga's not just for flexibility and peace of mind, it's a gut health game-changer too. With poses that stimulate digestion to breathwork that eases stress, yoga is your go-to tool in managing anxiety linked with gastrointestinal issues. It's like having a wellness toolkit right at your fingertips.
The Power of Meditation in Reducing Anxiety Symptoms
Meditation, a silent yet powerful tool, has the potential to alleviate anxiety symptoms. It is an art that reduces the stress response and positively impacts gut health.
Deep Breathing Techniques for Stress Management
Focusing on deep breathing techniques during meditation can bring calmness to both your mind and body. This practice goes beyond relaxation; it also helps manage physical ailments like high blood pressure, which is often associated with severe anxiety symptoms.
One technique worth mentioning is diaphragmatic or belly breathing, which involves breathing deeply into your diaphragm instead of taking shallow chest breaths. By doing so, the oxygen supply increases throughout your body, leading to improved energy levels and better functioning organs, including those related to digestion. Harvard Health Publishing provides an excellent guide on how to perform this exercise effectively.
Beyond these physiological benefits lies another advantage - emotional resilience, according to research published by Frontiers In Psychology. For those enduring persistent ailments, such as IBS, where tension can aggravate their intestinal issues, frequent deep-breathing meditation could be especially advantageous.
Mindfulness Meditation: A Pathway To a Calmer Mind And Body
Mindfulness meditation involves being fully present in the moment without judgment. Regularly practicing mindfulness may reduce rumination and worry, which are two key contributors to heightened stress responses that cause severe anxiety symptoms.
This type of meditation not only benefits mental health but also has physical advantages. By training the attention networks in our brain through mindfulness practices, we enhance vagal tone - the activity level within the tenth cranial nerve (vagus nerve) - which promotes relaxation responses across various bodily systems, including the cardiovascular system. This can potentially lower high blood pressure caused by excessive responses. A study published in JAMA Internal Medicine supports this claim.
To get started, try dedicating 10 minutes each day to focusing solely on one sensory experience, such as listening closely to the sounds around you or observing the patterns formed while stirring a cup.
Key Takeaway: Embrace the power of meditation and deep breathing techniques to combat anxiety. These practices not only calm your mind, but also boost gut health and overall bodily function. Moreover, mindfulness fosters emotional resilience - a bonus for those battling chronic conditions like IBS.
Enhancing Gut Health Through Diet
The food we consume can greatly influence our gut health. A diet rich in specific foods has the potential to improve your gut microbiome, reducing symptoms linked with poor digestive health and anxiety.
Fermented Foods for a Healthy Microbiome
Consuming fermented foods like yogurt, kimchi, sauerkraut, and kefir is beneficial as they are loaded with probiotics - healthy bacteria that facilitate digestion by breaking down nutrients for easier absorption.
A study published in Psychiatry Research suggests an interesting correlation between the consumption of fermented food and reduced social anxiety among young adults. Therefore, including such items into one's meal plan could be an effective way to manage both gastrointestinal issues along with anxiety-related conditions.
Including High-Fiber Foods
Dietary fiber serves as nourishment for friendly bacteria residing within our guts. Consuming high-fiber fruits, vegetables, legumes, and whole grains encourages diversity among these microbes, thus promoting overall gut health. Moreover, according to Harvard Medical School research, dietary fiber has been shown to reduce inflammation, which may contribute towards better mental well-being due to its link to brain-related conditions like depression and disorders.
Limited Intake of Processed Foods
Processed foods are often high in unhealthy fats, sugars, and artificial additives, which can disrupt the balance of bacteria in the gut. An imbalance of gut bacteria can cause inflammation and digestive issues, which in turn may lead to anxiety. Limiting the intake of processed foods and opting for whole, unprocessed foods can help support a healthy gut and reduce anxiety symptoms.
Managing Anxiety Through Yoga and Meditation
In addition to diet, incorporating practices like yoga and meditation into your daily routine can also have a positive impact on gut health and anxiety levels.
The Mind-Gut Connection
Research indicates that the gut can be directly affected by stress and anxiety, causing various symptoms.
Key Takeaway: Feeding your gut with probiotic-rich fermented foods, high-fiber fruits and veggies, while limiting processed food intake can bolster digestive health and ease anxiety. Additionally, yoga and meditation practices can help manage stress levels for a healthier mind-gut connection.
FAQs in Relation to Brain Gut - Anxiety
How is the brain gut connected to anxiety?
The gut-brain axis, a communication network between your gut and brain, plays a key role in mood regulation. Imbalances in gut health can disrupt this system, potentially leading to anxiety.
How can I cure my gut anxiety?
Gut-related anxiety may be managed through dietary changes, yoga exercises for digestion improvement, meditation techniques for stress reduction, and professional medical treatment if necessary.
Is my gut causing my anxiety?
Poor gut health might contribute to anxiety due to its influence on serotonin production - a neurotransmitter crucial for mood stability. However, it's best to consult with healthcare professionals for an accurate diagnosis.
What are the symptoms of brain-gut dysfunction?
Symptoms of brain-gut dysfunction include digestive issues like bloating or constipation along with mental health conditions such as depression or severe forms of stress and anxiety.
Vibrant Yoga is based in Chicago and serves the Chicagoland area as well as virtually anywhere with practical tools and guidance to individual wellness for a healthier lifestyle. We offer on-site & virtual yoga, meditation & wellness workshops to individuals and companies. We envision a world where every individual, employee, and business owner has the freedom and resources to maintain vibrant health that positively impacts their mental and physical well-being.
Tap Into Neuroplasticity And Trailblaze New Helpful Thought Patterns
It's no secret that we all have some bad habits. Maybe you bite your nails when you're anxious or stress eat when things get tough.
Whatever it is, we've all got something we could stand to improve about ourselves.
And while changing any old habit can be difficult, breaking a really ingrained and harmful one can feel downright impossible at times. But what if I told you that there was a way to change those negative thought patterns and behaviours for good?
That by harnessing the power of neuroplasticity through meditation, you could literally rewire your brain to think differently?
You see, our brains are constantly changing in response to our thoughts and experiences – this is what neuroplasticity is.
And research has shown time and time again that meditation can actually help us take advantage of this natural ability by increasing positive neural activity and connections while reducing negative ones.*
Table of Contents:
Neuroplasticity: What Is It and How Does It Work?
The Science Behind Neuroplasticity and Meditation
How Meditation Can Help to Mental Trailblaze New Helpful Thought Patterns
Tips for Getting Started with a Meditation Practice
FAQs in Relation to Neuroplasticity Through Meditation
How does meditation help neuroplasticity?
Can you rewire your brain with meditation?
How long does it take for meditation to rewire your brain?
Conclusion
Neuroplasticity: What Is It and How Does It Work?
Neuroplasticity is the brain's ability to reorganize itself by forming new neural connections throughout life. This ability allows the brain to adapt and change in response to experience.
Meditation is one way to tap into neuroplasticity. When we meditate, we create new neural pathways by focusing our attention on a specific object or thought.
Over time, with regular practice, these neural pathways become stronger and more permanent, and we begin to experience changes in our thoughts, emotions, and behaviors.
The benefits of meditation are vast, and there is growing evidence to support its efficacy in promoting mental and physical health.
Meditation has been shown to improve mental clarity and focus, reduce stress and anxiety, promote emotional balance, and even boost immunity. And because neuroplasticity is a lifelong process, it's never too late to start meditating!
Meditation is one of the best ways to tap into neuroplasticity and improve your overall mental and physical health! Click To Tweet
The Science Behind Neuroplasticity and Meditation
This means that our brains are constantly rewiring themselves in response to our thoughts, feelings, and actions.
Meditation is a practice that allows us to focus our attention and become aware of our thoughts and feelings in the present moment. Research has shown that meditation can help to improve our mental and physical health in a number of ways.
One of the ways that meditation may be beneficial is by promoting neuroplasticity.
Some of the benefits of meditation that are thought to be due to its promotion of neuroplasticity include:
Improved mental clarity and focus
Increased self-awareness
Improved emotional regulation
Increased ability to cope with stress
Improved physical health
If you're interested in trying meditation for yourself, there are many resources available to help you get started. There are also a number of apps that can help you to meditate, such as Headspace and Calm.
Meditation is a great way to promote neuroplasticity and improve your overall mental and physical health! Give it a try today! (Click To Tweet)
How Meditation Can Help to Mental Trailblaze New Helpful Thought Patterns
But what some people may not know is that there are things we can do to help keep our minds healthy and strong.
One of those things is meditation. Meditation has been shown to help improve mental health in a number of ways.
It can help to reduce stress and anxiety, increase focus and concentration, and promote feelings of calm and relaxation.
But how does meditation do all of this?
One of the ways is by promoting neuroplasticity. Neuroplasticity is the brain's ability to change and adapt in response to new experiences.
When we meditate, we are essentially providing our brains with a new experience to learn from. Over time, with regular practice, our brains learn how to respond to stressful situations in a more calm and productive way.
This is because we are teaching our brains to create new, helpful thought patterns. We are what we refer to as "mental trailblazing". It just might be the boost your brain needs.
Key Takeaway: Meditation can help improve mental health by promoting neuroplasticity, which is the brain's ability to change and adapt.
Tips for Getting Started with a Meditation Practice
Meditation is a great way to de-stress, relax and focus the mind. When you meditate, you are training your brain to focus and become more aware.
Studies have shown that meditation can actually change the structure of your brain, making it more resilient to stress. If you're new to meditation, it can be tricky to know where to start.
Here are some tips to help you get started with your own practice:
1. Pick a Quiet Spot:
When you're starting out, it's important to find a quiet place where you won't be interrupted. This can be hard to find if you have a busy lifestyle, but it's worth taking the time to find a place where you can really focus.
2. Set a Timer:
It's easy to get lost in thought when you're meditating, so setting a timer can help you keep track of time. Start with a short amount of time, such as 5 or 10 minutes, and gradually increase it as you get more comfortable with the practice.
3. Sit Comfortably:
You don't need to sit in lotus position to meditate, but it's important to find a position that is comfortable for you. If you can, sit with your spine straight and your eyes closed.
You can also lie down if that's more comfortable for you.
4. Focus on Your Breath
One of the most important aspects of meditation is focusing on your breath. As you inhale and exhale, pay attention to the way your breath feels.
This can help you to focus your mind and keep you in the present moment.
5. Don't Worry About Doing It Perfectly:
Meditation is not about doing it perfectly. There will be times when your mind wanders and that's OK.
Just gently bring your attention back to your breath and continue meditating.
Key Takeaway: Meditation can help to focus the mind and make you more resilient to stress.
FAQs in Relation to Neuroplasticity Through Meditation
How does meditation help neuroplasticity?
Meditation helps neuroplasticity by promoting mindfulness. Mindfulness is the practice of being present in the moment and observing one's thoughts and feelings without judgment.
This allows for greater self-awareness and understanding of how thoughts and emotions affect the body. Additionally, mindfulness meditation has been shown to increase grey matter density in the brain, which is associated with improved cognitive function.
Can you rewire your brain with meditation?
Yes, you can rewire your brain with meditation.
Meditation has been shown to increase neuroplasticity by altering the structure and function of the brain.
How long does it take for meditation to rewire your brain?
There is no definitive answer to this question as it depends on a number of factors, including the individual's brain structure and how frequently they meditate.
However, some studies have shown that meditation can lead to changes in the brain after just a few days of practice.
Conclusion
If you're looking to change a harmful habit or thought pattern, why not give neuroplasticity through meditation a try?
It just might be the key to finally breaking free from whatever it is that's holding you back. And if you need support from one of our meditation insturctors, reach out and we'd love to be part of your wellness journey!
We offer private yoga and meditation sessions, corporate yoga for employees, employee wellness programs and events. Through these services, we help people learn how to control their thoughts and emotions through neuroplasticity. This process allows them to change negative thought patterns into positive ones that can lead to a more fulfilling life.
How to Clear Brain Fog: Yoga and Meditation Benefits
Do you ever feel like you can't think straight?
Like you're in a fog and can't focus on anything?
If so, you're not alone. Brain fog is a common problem, and there are a few things that can cause it.
There are many different factors that can contribute to brain fog. One common cause is simply not getting enough sleep.
When we don't get enough rest, our brains aren't able to function properly and this can lead to feelings of fatigue and fuzzy thinking. Another major contributor to the onset of brain fog is stress.
When we're under a lot of stress, our bodies release cortisol, which is a hormone that can interfere with our ability to think clearly. Lastly, certain medications and medical conditions can also lead to brain fog.
If you're taking any new medications or have recently been diagnosed with a medical condition, it's worth talking to your doctor about whether or not this could be the cause of your cognitive issues.
Table of Contents:
What Is Brain Fog?
Causes of Brain Fog
How to Clear Brain Fog With Yoga and Meditation
Ideas for Clearing Brain Fog
Tips for Preventing Future Episodes of Brain Fog
Conclusion
What Is Brain Fog?
For starters, brain fog can be a symptom of sleep deprivation. When you don't get enough sleep, your brain doesn't have a chance to rest and recharge.
This can leave you feeling foggy and unfocused. Stress is another common cause of brain fog.
When you're under a lot of stress, your body releases stress hormones. These hormones can interfere with your ability to think clearly.
Brain fog can also be a side effect of certain medications. If you're taking medication for a mental health condition, it's possible that the medication is causing your brain fog.
Finally, brain fog can be a sign of a more serious underlying health condition. If you're experiencing brain fog on a regular basis, it's important to talk to your doctor.
They can help you rule out any underlying health conditions and help you find a way to improve your focus and clarity.
Key Takeaway: Brain fog is a common problem that can be caused by sleep deprivation, stress, certain medications, or underlying health conditions.
Causes of Brain Fog
We all know what it feels like to have brain fog. That feeling when you can't seem to focus or think straight.
It's frustrating, and can even be a little scary.
But what exactly is brain fog, and what causes it?
There is no medical definition of brain fog, but it is generally used to describe a feeling of mental confusion or heaviness. It can make it difficult to concentrate, remember things, or make decisions.
Brain fog can be a symptom of many different things, ranging from simple fatigue to more serious conditions like depression or Alzheimer's disease. There are many possible causes of brain fog.
Sometimes it is simply a matter of being tired or stressed. If you've had a long day at work or haven't had enough sleep, you may find yourself feeling foggy the next day.
Other times, brain fog can be a side effect of certain medications or a result of an underlying medical condition.
Some of the most common causes of brain fog include:
Fatigue:
This is one of the most common causes of brain fog. If you're not getting enough sleep, your body and mind will not be able to function at their best.
Stress:
Both physical and mental stress can lead to brain fog. If you're constantly worrying about something or are under a lot of pressure, it can take a toll on your mental clarity.
Depression:
This mood disorder can cause a number of symptoms that can make it difficult to think clearly, including brain fog.
Alzheimer's disease:
Key Takeaway: Brain fog is a general feeling of mental confusion or heaviness that can make it difficult to concentrate. It can be caused by things like fatigue, stress, or depression.
How to Clear Brain Fog With Yoga and Meditation
If you're looking for ways to clear brain fog, yoga and meditation may be exactly what you need.
Though it may seem counterintuitive to slow down and focus on your breath when you're feeling foggy-headed, the calming effects of yoga and meditation can help to center and focus your mind.
Yoga is a great way to release tension from the body and mind, and can help to improve circulation and increase oxygen flow to the brain. Meditation can also help to still the mind and bring about a sense of calm.
When done regularly, both yoga and meditation can help to clear brain fog and improve overall mental clarity.
Looking to clear brain fog? Yoga and meditation may be just what you need! (Click To Tweet)
Ideas for Clearing Brain Fog
When it comes to productivity, focus and concentration are key. And when it comes to having a clear head, we all know that "brain fog" can be a real drag.
Whether it's caused by stress, fatigue or simply not getting enough sleep, brain fog can have a serious impact on our ability to get things done. Fortunately, there are a few simple things you can do to clear your head and get rid of brain fog.
Here are a few of our favorites:
1. Get Moving.
Exercise is one of the best ways to clear your head and get rid of brain fog. When you get your heart rate up and get the blood flowing, it can help to increase alertness and focus.
Even a short walk around the block can make a big difference.
2. Drink Plenty of Water.
Dehydration can contribute to brain fog, so it's important to make sure you're drinking enough water throughout the day. Aim for eight glasses a day, and if you're exercising or sweating a lot, be sure to drink even more.
3. Eat Healthy.
What you eat can also impact how clear your head is. Eating a healthy diet that's rich in fruits, vegetables and whole grains can help to improve cognitive function and energy levels.
And, of course, avoiding sugary and fatty foods can also help to keep your mind sharp.
4. Get Enough Sleep.
If you're not getting enough sleep, it can definitely show up as brain fog. Most adults need seven to eight hours of sleep each night, so be sure to make it a priority.
5. Take Breaks.
When you're feeling foggy, it can be tempting to just push through and try to power through it. But that's not always the best idea.
Taking a few minutes to step away from whatever you're working on can actually help you to feel more focused when you return.
6. Practice Relaxation Techniques.
There are a number of different relaxation techniques that can help to clear your head and reduce stress. Try things like deep breathing, meditation or even just spending a few minutes in nature.
7. Limit Your Alcohol Intake.
While a glass of wine or beer might seem like a good way to relax, alcohol can actually contribute to brain fog. So, if you're trying to clear your head, it's best to limit your intake.
8. Connect With Others.
Spending time with friends and family can help to reduce stress and improve your mood. And, as an added bonus, social interaction can also help to keep your mind sharp.
If you're struggling with brain fog, give these tips a try. Just a few simple changes can make a big difference.
Key Takeaway: Brain fog can be caused by stress, fatigue or dehydration - try exercising, drinking plenty of water and eating a healthy diet to clear your head.
Tips for Preventing Future Episodes of Brain Fog
We all know that feeling when we can't seem to focus and our brain feels foggy. Thankfully, there are some things we can do to help prevent future episodes of brain fog.
1. Get Enough Sleep:
Most people need around eight hours of sleep per night. If you're not getting enough shut-eye, your brain won't be able to function at its best.
2. Eat a Healthy Diet:
Eating a balanced diet helps your body and brain get the nutrients they need to function properly.
3. Exercise Regularly:
Exercise increases blood flow to the brain and has been shown to improve cognitive function. Yoga is a perfect activity for this as it's low impact and stress-relieving.
4. Reduce Stress:
Stress can lead to a variety of mental and physical health problems, including brain fog. Try to find ways to relax and de-stress.
5. Limit Alcohol:
Drinking too much alcohol can dehydrate the body and cause brain fog. If you do drink, make sure to stay hydrated by drinking plenty of water.
If you're feeling foggy, try these tips to clear your head! #BrainFog (Click To Tweet)
Conclusion
If you're struggling with brain fog, there are some things you can do to help clear it. First, make sure that you're getting enough sleep.
If possible, aim for at least 8 hours of sleep each night. Secondly, try to reduce the amount of stress in your life.
This may mean cutting back on your workload or making time for relaxation activities like yoga and meditation. Lastly, talk to your doctor about any medications you're taking or medical conditions you have that could be contributing to your brain fog.
By following these simple tips, you can help improve your cognitive function and get rid of brain fog for good!
And if you are looking to improve your productivity and clear brain fog, try yoga! At Vibrant Yoga, we offer private and corporate yoga classes that can help you achieve a more productive state of mind. We also provide employee wellness services and events to promote healthy living in the workplace. Contact us today to learn more about how we can help you achieve your goals
Vibrant Yoga is based in Chicago and serves the Chicagoland area as well as virtually anywhere with practical tools and guidance to individual wellness for a healthier lifestyle. We offer on-site & virtual yoga, meditation & wellness workshops to individuals and companies. We envision a world where every individual, employee, and business owner has the freedom and resources to maintain vibrant health that positively impacts their mental and physical well-being.
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.