Research Round-Up - Yoga's Powerful Impact on Antioxidant Levels and Cardiovascular Health

Research Round-Up - Yoga's Powerful Impact on Antioxidant Levels and Cardiovascular Health

While those within the yoga sector have hailed the health benefits of yoga spanning centuries, science is increasingly catching up, with more and more research now citing the widespread benefits of yoga.

Today’s Research Round-up is on Yoga’s beneficial impact on antioxidant levels and cardiovascular health. We break down the study's findings and what this means for your yoga practice.

Study Title: Biological Markers for the Effects of Yoga as a Complementary and Alternative Medicine

Published: Journal of Complementary and Integrative Medicine, 2018

In this systematic review, the authors aimed to evaluate the biological and similar reliable indicators that suggest yoga practices (including physical postures, breathing techniques, and meditation) could potentially reduce or treat a wide range of lifestyle disorders. The researchers examined previous published studies, focusing on biological markers in the body.

A key focus of the review was on how yoga impacts the body's redox health (oxidation-reduction reactions). This is significant as redox health imbalances are known to contribute to numerous health complications. By examining data across multiple studies, the researchers were able provide a comprehensive understanding of yoga's potential health benefits on the body, backed by scientifically measurable outcomes.

This approach has allowed the study to move beyond subjective assessments of yoga's impact, concentrating on real, physiological impacts. 

Key findings:-

After collating and analysing existing studies, the authors reported the following:-

I. Antioxidant Effects

  • Enhanced Antioxidant Defence: Yoga practice increased levels of several key antioxidants including Glutathione (GSH), Vitamin C, and Vitamin E. It also improved the glutathione redox ratio (GSH/GSSG) indicating improved redox health.

  • Reduced Oxidative Stress Markers: Yoga significantly reduced levels of malondialdehyde (MDA), a marker of lipid peroxidation. This suggests yoga's ability to mitigate oxidative damage to cells and protect against free radical damage.

II. Cardiovascular Health Benefits

  • Improved Cardiovascular Indicators: Yoga, particularly Sudarshan Kriya Yoga (SKY), demonstrated positive effects on cardiovascular health. SKY, which is a specific sequence of controlled breathing, chanting, and meditation techniques, was shown to improve heart rate variability, reduce blood pressure and myocardial oxygen consumption, and enhanced overall cardiac function.

  • Decreased Inflammatory Markers: Yoga practice reduced levels of inflammatory markers such as interleukin-6 and C-reactive protein which may contribute to a lower risk of cardiovascular disease and other inflammation-related conditions.

III. Anti-Aging Effects

  • Cellular Health and Longevity: Yoga practice is associated with increased telomerase activity and potentially increased telomere length. These are positive indicators of cellular health and longevity, as telomeres are protective structures at the end of chromosomes that are linked to aging.

  • Reduced DNA Damage and Hormonal Balance: Yoga reduced markers of oxidative DNA damage and increased levels of certain hormones and proteins associated with overall health and longevity.

The Importance of Continued Research

While the review points to exciting potential, it is important to balance this with the emphasis made by researchers that more studies are needed to fully understand the mechanisms and long-term effects of yoga. Comparative control groups are not always part of the studies and sample groups are often small.

However, the current evidence does provide a strong foundation for recognising yoga as a valuable practice for promoting health and wellness and this research offers valuable insights for enhancing your personal practice. 

What This Means for Your Yoga Practice

  1. To maximise antioxidant support, prioritise breathwork (pranayama) alongside a balanced asana practice that includes a range of movement to stimulate circulation and detoxification.

  2. For cardiovascular health, incorporate heart-opening poses like backbends and chest openers and consider exploring Sudarshan Kriya Yoga (SKY) with a qualified instructor. 

  3. Supporting healthy aging involves prioritising restorative yoga to combat stress, engaging in regular meditation to potentially boost telomerase activity, and maintaining overall consistency in your practice. Even short, regular sessions can be more effective than infrequent longer ones.

  4. Crucially, listen to your body, and modify poses as needed. Afterall, this is YOUR practice.

By mindfully integrating these principles, you can tailor your practice to harness the full potential of yoga for improved health and wellbeing.

Too good to be true? Read the results for yourself:-

https://pubmed.ncbi.nlm.nih.gov/30735481/

Happy yoga health. 😊

Back to blog