over 50

Reduce Inflammation with Yoga: Effective Poses and Techniques

Is it possible to reduce inflammation with yog? Yoga has become an increasingly popular form of exercise in recent years, and for good reason. It offers a variety of benefits for both the mind and body. This includes reducing inflammation with yoga and yoga poses.

Inflammation is the body’s natural response to injury or infection, but when it becomes chronic, it can lead to a host of health problems such as heart disease, diabetes, and arthritis.

Yoga has been shown to be an effective way to reduce inflammation in the body. It does this by reducing stress, which is a major contributor to chronic inflammation. When the body is under stress, it produces cortisol, a hormone that can cause inflammation.

Yoga helps to reduce stress by calming the mind and body, which in turn reduces the production of cortisol. Additionally, certain yoga poses can help to stimulate the lymphatic system, which plays a key role in the body’s immune response and can help to reduce inflammation.

In this article, we will explore how yoga can help to reduce inflammation in the body. We will examine the science behind this claim and provide examples of specific yoga poses that can be used to reduce inflammation. Whether you are new to yoga or a seasoned practitioner, this article will provide you with valuable information on how to use yoga to improve your overall health and well-being.

Understanding Inflammation

What is Inflammation?

Inflammation is a natural response of the body’s immune system to injury, infection, or irritation. It is a complex process that involves the release of various chemicals and cells that work together to protect the body from harmful invaders.

Inflammation can be acute or chronic. Acute inflammation is a short-term response that occurs when the body is injured or infected. Chronic inflammation, on the other hand, is a long-term response that can occur when the body is exposed to harmful substances over a prolonged period.

Causes of Inflammation

Inflammation can be caused by various factors, including infections, injuries, exposure to toxins, stress, and unhealthy lifestyle habits such as poor diet and lack of exercise. Certain medical conditions such as autoimmune disorders and allergies can also cause inflammation.

Symptoms of Inflammation

The symptoms of inflammation can vary depending on the cause and severity of the inflammation. Common symptoms of acute inflammation include redness, swelling, pain, and warmth in the affected area. Fever, fatigue, and loss of appetite may also occur.

Chronic inflammation, on the other hand, may not cause any noticeable symptoms at first but can lead to serious health problems over time, such as heart disease, diabetes, and cancer.

In conclusion, understanding inflammation is essential for managing and preventing various health problems. By making healthy lifestyle choices such as eating a balanced diet, getting regular exercise, and reducing stress, individuals can help reduce their risk of inflammation and its associated health problems.

Yoga and Inflammation

Inflammation is a natural response of the body to injury or infection. However, chronic inflammation can lead to various health problems, such as heart disease, diabetes, and arthritis. Yoga is a mind-body practice that has been found to be effective in reducing inflammation and promoting overall health and well-being.

How Yoga Helps Reduce Inflammation

Yoga helps reduce inflammation by reducing stress and promoting relaxation. Chronic stress can cause inflammation in the body, and yoga can help reduce stress levels. Yoga also improves circulation and lymphatic drainage, which helps remove toxins from the body and reduce inflammation.

In addition, yoga helps regulate the immune system, which plays a key role in inflammation. Research has shown that yoga can decrease the production of pro-inflammatory cytokines, which are proteins that contribute to inflammation.

Types of Yoga for Inflammation

There are many types of yoga, but some are particularly effective in reducing inflammation. Restorative yoga, for example, is a gentle form of yoga that uses props to support the body in relaxing poses. This type of yoga is particularly effective in reducing stress and promoting relaxation.

Yin yoga is another type of yoga that is effective in reducing inflammation. This practice involves holding poses for several minutes, which helps improve circulation and lymphatic drainage.

Best Yoga Poses for Inflammation

There are several yoga poses that are particularly effective in reducing inflammation. Some of the best yoga poses for inflammation include:

  • Child’s Pose: This pose helps promote relaxation, reduce stress, and stretch the hips and thighs.
  • Downward-Facing Dog: This pose helps improve circulation and lymphatic drainage, and stretches the hamstrings and calves.
  • Cat-Cow Pose: This pose helps improve spinal flexibility and reduce stress.
  • Warrior II Pose: This pose helps improve circulation and lymphatic drainage, and strengthens the legs and core.
  • Bridge Pose: This pose helps improve circulation and lymphatic drainage, and stretches the chest, neck, and spine.

In conclusion, practicing yoga can be a powerful tool in reducing inflammation and promoting overall health and well-being. By reducing stress, improving circulation and lymphatic drainage, and regulating the immune system, yoga can help reduce chronic inflammation and improve overall health.

Other Natural Remedies for Inflammation

In addition to yoga, there are several other natural remedies that can help reduce inflammation. These remedies include dietary changes, herbal supplements, and lifestyle changes.

Dietary Changes

Certain foods can exacerbate inflammation, while others can help reduce it. For example, foods high in sugar, refined carbohydrates, and saturated fats can increase inflammation, while foods high in fiber, omega-3 fatty acids, and antioxidants can help reduce it. Some foods that can help reduce inflammation include:

  • Fatty fish like salmon, tuna, and sardines
  • Leafy greens like spinach, kale, and collard greens
  • Berries like blueberries, strawberries, and raspberries
  • Nuts and seeds like almonds, walnuts, and chia seeds
  • Turmeric, ginger, and other anti-inflammatory spices

Herbal Supplements

Several herbal supplements have anti-inflammatory properties and can help reduce inflammation. Some of the most popular supplements include:

  • Curcumin, the active ingredient in turmeric
  • Ginger extract
  • Boswellia extract
  • Green tea extract
  • Resveratrol, found in red wine and grapes

It’s important to note that while these supplements may be helpful, they should not be used as a substitute for medical treatment.

Lifestyle Changes

In addition to dietary changes and supplements, certain lifestyle changes can also help reduce inflammation. These changes include:

  • Getting regular exercise
  • Getting enough sleep
  • Reducing stress
  • Quitting smoking
  • Limiting alcohol consumption

By incorporating these natural remedies into their daily routine, individuals can help reduce inflammation and improve their overall health.

When to Seek Medical Help

While yoga can be a helpful tool in managing inflammation, there are some cases where seeking medical help is necessary. Here are a few situations where it is important to seek medical attention:

  • Severe Pain: If you experience severe pain while practicing yoga, it is important to stop immediately and seek medical attention. This could be a sign of a more serious injury or condition.
  • Difficulty Breathing: If you experience difficulty breathing during yoga practice, stop immediately and seek medical attention. This could be a sign of a respiratory issue or other underlying condition.
  • Worsening Inflammation: If you notice that your inflammation is getting worse despite practicing yoga and other lifestyle changes, it is important to speak with a medical professional. They can help determine if there is an underlying condition that needs to be addressed.
  • New Symptoms: If you experience new symptoms that are not related to your inflammation, it is important to seek medical attention. This could be a sign of a new condition or illness that needs to be addressed.

It is important to remember that yoga is not a substitute for medical treatment. While it can be a helpful tool in managing inflammation, it is important to seek medical attention when necessary.

Read these next:

Beginner Guide To Yoga

Beginner’s Guide to Yoga

The Many Benefits Of Yoga For Women Over 50

Benefits of Yoga for Women Over 50

best 4 exercises for core

4 exercises guaranteed to make your abs & core hurt.

I may be one of the few, but I like when my body is sore after working out. It means I’m keeping my body strong and lean. Using muscles that I may have been neglecting. My favorite body part I like to feel the burn? My abs & core.

Today as I write this, every time I lean back in my chair, I feel my core muscles especially my obliques (sides). Last week, I changed the routine in my morning Tabata fitness class. That’s the advantage of being the instructor. You can change things up anytime and that’s exactly what I did by adding pilates to the end of class.

Our bodies are absolutely amazing and will adapt to anything we ask it to do. What may be difficult in the beginning becomes easier and easier the more we ask our bodies to do the exercise or task.

A simple change with huge benefits that literally costs pennies. Also be sure to read my product review on the supplement I’ve been taking about a month and seeing fantastic results in my belly. Thank goodness! You can read it here: Are carbs causing me to gain weight? or get more information on the supplement here:

best 4 exercises for core

Your core is from your shoulders to your hips, front and back. It controls your standing upright, bending over, sitting down and so much more. This is exactly why it’s critical we maintain our core strength.

I love Tabata for so many reasons but for me personally? Because it helped me get my blood pressure back in check where it’s supposed to be – at 112-115/70-72. And it happened fairly quickly from where it had been ticking up to 140/80.

The reason Tabata is so effective is because you work at maximum capacity for 20 seconds with a 10 second rest. This is HIIT. High intensity interval training that maximizes the workout in 20/10 intervals. So good for heart health.

Next we must, must, must keep our core strong. Sit-ups won’t do it alone. 20 years ago I took my first pilates class and instantly fell in love. Can you say “hello core?”

Because I constantly change my class exercise rotation, I recently brought barre and pilates back into play. Whoa! Pilates, I’ve been missing you.

To follow are my top four core exercises that might remind you that you do indeed have ab muscles. Great to tie-in as exercise for 5 Easy Things To Do To Lose Weight This Month:

  1. Planks. All planks all day. Shoulder tap planks. Knee to opposite elbow plank. Down dog to plank. Superman plank. Side planks. And the list goes on and on. Start at 20 seconds and build up from there.
  2. 100’s One of the toughest pilates move in my book and one you’ll absolutely feel in your core. Raise your legs and bend them at the knee in the tabletop position with your shins and ankles parallel to the floor. Lift from your chest. Keep your chin off your chest. Inhale for count of 5. Exhale for count of 5. 10 times. You’ll feel this one.
  3. V-up. Lying on your back, lift both your upper body and lower body into a vee. Roll down vertebrae by vertebrae. Beginner start with one foot on the floor.
  4. Criss Cross. Great big circle with your arms while bringing your knees into your chest. Hug your knees then extend back out with arms above head and legs straight with toes pointed.

Start slow – approximately 20 seconds per exercise; 3 times through the 4 exercises. Build up your time as your abs & core gets stronger and stronger every day. I guarantee you’ll feel your abs tomorrow. Enjoy!

p.s.

p.s. if you’re trying to lose weight, this may help. A simple change with huge benefits that literally costs pennies. Also be sure to read my product review on the supplement I’ve been taking about a month and seeing fantastic results in my belly. Thank goodness! You can read it here: Are carbs causing me to gain weight? or get more information on the supplement here:

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why i dont diet anymore denise sanger fit over 50

Why I don’t diet anymore; and you shouldn’t either.

Ever realize diet has the word “die” in it?

Really hate the word diet. And not only do I not use the word diet, I also don’t use the word hate but in this case they’re the perfect words to use. Another thing I don’t do? I don’t diet anymore.

There are so many reasons not to use the term diet but for me the main reason is it signals deprivation in my brain. And when my brain receives the signal that it can’t have something, that something is all it wants and craves.

It’s been proven many times that we need to focus on the positive not the negative; focus on what you want in your life. Not what you don’t. My mother n law used to tell me never pray for patience because you’re going to be tested over and over.

The same applies when it comes to living a healthy lifestyle. If you want to lose weight, you should tell yourself you will easily reach your goal weight. Not that you need to diet. Two very different signals to the body don’t you agree?

Since I have my focus off the word diet and put it on eating clean and moving my body with exercise, I am easily moving in the right direction toward my goal. Currently, I am down 55 pounds. Finally, after my hysterectomy.

These are the exact things I teach my clients as well. And always remember there are many more signs that you’re moving in the right direction outside those little numbers on the scale.

How about you feel better? Or your clothes are looser? Or maybe your blood pressure is down? Or my favorite this week from one of my coaching clients? “Denise, the doctor took me off one of my medications.” That’s a huge WIN in my book.