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Can yoga prevent heart disease ?
Heart diseases are the leading cause of mortality and disability throughout the world and their incidence is increasing in developing countries especially India. The reason for this rapid increase in heart diseases is unhealthy life styles consisting of high fad diet, lack of exercise, mental stress and tobacco consumption. Yoga is not merely a few postures (Asanas) but a holistic life style which includes all components of healthy life style like low fat vegetarian diet (satvik diet), tobacco avoidance, physical exercise and stress management and therefore has the potentiality to prevent heart disease. But is there scientific evidence? Scientific evidence Many research studies have documented the usefulness of yoga in the treatment of various lifestyle related diseases especially cardiovascular disease. A brief summary of scientific evidence is presented below.
To conclude: Yoga is a holistic life style intervention which includes all components of healthy life style like stress management, low fat vegetarian diet (Satvik diet), tobacco cessation and physical exercise. Several scientific studies have shown that yoga can control risk factors for coronary heart disease, can lower high blood pressure, elevated blood sugar, can improve emotional well being and induce relaxation. Many studies suggest that yoga can retard the progression of advanced coronary atherosclerosis and even reverse it. Though most of the studies are small and large trials are needed to confirm the findings, yet in view of the existing knowledge, it appears appropriate to incorporate yoga for prevention and management of certain heart diseases and also for leading a stress free, happy life. References
Life style and heart disease
What are the causes of this rapidly increasing epidemic in India? Well, there appear to be three main reasons: First are the demographic factors (increased life span), second are the lifestyle changes, “diet, exercise, tobacco, stress” and third are the genetic factors. However, the most important reason appears to be life style changes. It has been observed that our diet has changed (to high fat, low fiber, fast food habits), physical exercise has decreased, rapid urbanization has caused mental stress and tobacco consumption unfortunately, has increased (unlike in US where smoking has markedly reduced). How do these alterations in life style cause coronary heart disease? Diet Diet has a close relation to several diseases like hypertension, diabetes, obesity, dyslipidemia (increased cholesterol) which are all risk factors for CHD. Increased fat consumption especially from fat foods causes obesity. High intake of cholesterol (found only in animal products like egg, meat and milk) and saturated fats (found in butter, ghee, milk, cream and coconut oil) increase blood cholesterol and are harmful for the heart. However, mono saturated and polyunsaturated fats (especially n-3 type) have lower cholesterol and are heart healthy. An oil with low saturated fats, high mono saturated fats and n3 polyunsaturated fats like mustard, rapeseed, canola, olive or soyabean is considered good for the heart. Fruits and vegetables are rich source of fiber, antioxidants and phytochemicals which lower risk of CHD. Several plant foods like oatbran, soya, gram, psyllium husk (isabgol), garlic etc have been shown to reduce cholesterol. Hence, a vegetarian diet of cereals, fruits and vegetables is ideal for prevention of heart disease. Physical exercise Regular physical exercise (like brisk walking for 30 minutes daily, jogging, cycling, swimming etc) lower obesity, cholesterol levels, high blood pressure and diabetes and hence should be performed daily to reduce heart disease. Physical exercise is also good for the lungs, bones, and joints and the whole body. So it is rightly said that “regular physical exercise not only adds years to life but puts life to years”. Tobacco consumption Any type of tobacco consumption (smoking cigarettes, biris, hooka, cigaer or chewing tobacco in zarda, pan masalas etc) can cause several diseases like heart attacks at a young age, cancer of lungs, mouth, throat, bronchitis, blockage of arteries of legs and feet etc. Tobacco was responsible for 3 million deaths globally in 1996 and by 2020 it is estimated that about 8 million people will die mostly in the developing countries. In India, the deaths attributable to tobacco use are predicted to increase from 1.4% to 13 % by 2020. Mental stress Due to rapid urbanization and rapid pace of life, mental and psycho social stress has markedly increased in modern times. Several stressors like lack of social support, depression, anger, hostility etc have been shown to be risk factors for CHD. Relaxation techniques especially yoga can reduce the risk of CHD and several other stress related diseases. In conclusion, the rapidly increasing epidemic of heart disease in India appears to be related to unhealthy life style diet, regular exercise, tobacco avoidance and stress management should be able to prevent coronary heart disease to a large extent. Yoga life style appears to be a holistic approach for healthy life style and should be adapted to control the growing menace of heart disease in India and elsewhere. |
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Heart diseases are the leading killer of mankind global. Initially the epidemic of heart diseases started in the West where it has started to decline but these diseases are now rapidly increasing in the developing countries like India. It has been predicted that deaths due to coronary heart disease (CHD) will double in India in the next 20-years. Studies on immigrant Indians from UK, USA, Singapore and South Africa have demonstrated that Indians are about 2-4 times more susceptible to get CHD as compared to the native population.
