Yoga & Treating Obesity
Submitted by Anonymous on Mon, 08/11/2008 - 23:55.
Obesity is an escalating problem in the United States and most of the
Western world. The ancient Eastern practice of yoga is now being
introduced to help treat obesity. According to two National Health and
Nutrition Examination (NHANE) Surveys conducted by the U.S. Department
of Health and Human Services Centers for Disease Control and Prevention
(the CDC), the rate of obesity among adults has more than doubled in
the last thirty years; for children, the rate of those who are
overweight has tripled. Obesity is variously categorized as a disease,
an addiction, and a mental illness, depending on the circumstances. The
practice of yoga shows promise for treating obesity, both as an
addiction and as a mental illness. Yoga provides not only physical
activity, but a way for obese and overweight individuals to safely
explore and address underlying psychological and emotional factors that
may contribute to their condition.
The first NHANE survey, held from 1976-1980, indicated that approximately 15% of adults in the United States were obese; the second survey, conducted in 2003-2004, showed an obesity rate among adults of 32.9%. For children, ages 2-5 years, the occurrence of overweight jumped from 5.0% to 13.9%. Children, ages 6-11 years, showed an increase from 6.5% to 18.8%. The overweight rate among adolescents, ages 12-19, climbed from 5.0% to 17.4%.
According to the CDC, being overweight or obese places children and adults at risk for a myriad of health problems, including type-2 diabetes, certain forms of cancer, coronary disease, high cholesterol, gall bladder problems, osteoarthritis, stroke, and sleep and respiratory problems. Overweight and obese children and adults frequently suffer from low self-esteem, decreased quality of life, and mental health problems, including depression, anxiety, and binge-eating (a newly-recognized eating disorder). Yoga, as a treatment for obesity and overweight, has been shown to be effective at addressing both the physical and the psychological/emotional facets of these conditions.
A small study conducted in 2006 found that teens who practiced yoga (breathing exercises and basic poses) regularly over a period of three months lost an average of six pounds and 6% of BMI (body mass index) as compared to no change in the control group, who did not practice yoga but otherwise participated in the same activities. Other studies have also shown that even beginner-level yoga can have a pronounced effect in obese individuals. In 2006, in a study conducted in London, 56% of participants in four yoga camps lost weight, and 66% showed decreased cholesterol levels. Of the participants who were hypertensive, 38% showed normal blood pressure after one week of practice.
Food addiction and binge-eating are largely linked with an inability to deal with negative emotions in a healthy way. Individuals overeat as a way to self-soothe, hoping to evade or block feelings of anger, anxiety, shame, depression, trauma, or frustration. Any negative emotion can become a trigger to overeat. Yogic breathing and meditation techniques can help food addicts and binge-eaters learn to confront and deconstruct negative emotions and compulsive behaviors. Breathing exercises can bring immediate calm and focus, helping these individuals to self-soothe without resorting to eating.
Yoga also promotes a healthy connection with the physical self. Yoga is a Sanskrit word which literally means “union”. Practitioners of yoga strive for the peaceful union of mind, body, and spirit. Obese individuals perpetually battle compulsive/impulsive thoughts and behaviors related to food. They are at odds with their bodies, and often experience overwhelming feelings of shame and helplessness. Each yogic pose offers a way to reconnect positively with the body, and to learn how to exert healthy control over body and mind. Students of yoga are encouraged to approach each pose with an open heart and mind, to keep their minds quiet during practice, and to balance effort with reverence for their bodies. Each pose is a way to self-exploration and self-care, both mental and physical.
In addition, yoga offers gentle exercise for obese individuals, whose bodies are often under immense physical strain. Yoga is low-impact, and easily adapted to almost any level of fitness; practice enhances flexibility and coordination, and increases strength and muscle tone. Yoga does not place undue strain on the heart or respiratory system. Providing obese individuals with a practical form of physical activity can be a key to treating their condition. Regular exercise has been shown to not only improve fitness, but to alleviate depression and anxiety, and build confidence.
References:
U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Health Statistics, National Health and Nutrition Examination (NHANE) Surveys (1976-1980 and 2003-2004). Overweight and Obesity. 2007. Retrieved from http://www.cdc.gov/nccdphp/dnpa/obesity/ on July 11, 2008.
Hitti, Miranda. Yoga Tackles Teen Obesity. WebMD. March 2, 2006. Retrieved from http://www.foxnews.com/story/0,2933,186799,00.html on July 11, 2008.
Raman Gokal, Louisa Shillito, Swami Ramdevji Maharaj. Positive Impact of Yoga and Pranayam on Obesity, Hypertension, Blood Sugar, and Cholesterol. The Journal of Alternative and Complementary Medicine. December 1, 2007, 13(10): 1056-1058. Retrieved from http://www.liebertonline.com/doi/abs/10.1089/acm.2007.0679 on July 11, 2008.
The first NHANE survey, held from 1976-1980, indicated that approximately 15% of adults in the United States were obese; the second survey, conducted in 2003-2004, showed an obesity rate among adults of 32.9%. For children, ages 2-5 years, the occurrence of overweight jumped from 5.0% to 13.9%. Children, ages 6-11 years, showed an increase from 6.5% to 18.8%. The overweight rate among adolescents, ages 12-19, climbed from 5.0% to 17.4%.
According to the CDC, being overweight or obese places children and adults at risk for a myriad of health problems, including type-2 diabetes, certain forms of cancer, coronary disease, high cholesterol, gall bladder problems, osteoarthritis, stroke, and sleep and respiratory problems. Overweight and obese children and adults frequently suffer from low self-esteem, decreased quality of life, and mental health problems, including depression, anxiety, and binge-eating (a newly-recognized eating disorder). Yoga, as a treatment for obesity and overweight, has been shown to be effective at addressing both the physical and the psychological/emotional facets of these conditions.
A small study conducted in 2006 found that teens who practiced yoga (breathing exercises and basic poses) regularly over a period of three months lost an average of six pounds and 6% of BMI (body mass index) as compared to no change in the control group, who did not practice yoga but otherwise participated in the same activities. Other studies have also shown that even beginner-level yoga can have a pronounced effect in obese individuals. In 2006, in a study conducted in London, 56% of participants in four yoga camps lost weight, and 66% showed decreased cholesterol levels. Of the participants who were hypertensive, 38% showed normal blood pressure after one week of practice.
Food addiction and binge-eating are largely linked with an inability to deal with negative emotions in a healthy way. Individuals overeat as a way to self-soothe, hoping to evade or block feelings of anger, anxiety, shame, depression, trauma, or frustration. Any negative emotion can become a trigger to overeat. Yogic breathing and meditation techniques can help food addicts and binge-eaters learn to confront and deconstruct negative emotions and compulsive behaviors. Breathing exercises can bring immediate calm and focus, helping these individuals to self-soothe without resorting to eating.
Yoga also promotes a healthy connection with the physical self. Yoga is a Sanskrit word which literally means “union”. Practitioners of yoga strive for the peaceful union of mind, body, and spirit. Obese individuals perpetually battle compulsive/impulsive thoughts and behaviors related to food. They are at odds with their bodies, and often experience overwhelming feelings of shame and helplessness. Each yogic pose offers a way to reconnect positively with the body, and to learn how to exert healthy control over body and mind. Students of yoga are encouraged to approach each pose with an open heart and mind, to keep their minds quiet during practice, and to balance effort with reverence for their bodies. Each pose is a way to self-exploration and self-care, both mental and physical.
In addition, yoga offers gentle exercise for obese individuals, whose bodies are often under immense physical strain. Yoga is low-impact, and easily adapted to almost any level of fitness; practice enhances flexibility and coordination, and increases strength and muscle tone. Yoga does not place undue strain on the heart or respiratory system. Providing obese individuals with a practical form of physical activity can be a key to treating their condition. Regular exercise has been shown to not only improve fitness, but to alleviate depression and anxiety, and build confidence.
References:
U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Health Statistics, National Health and Nutrition Examination (NHANE) Surveys (1976-1980 and 2003-2004). Overweight and Obesity. 2007. Retrieved from http://www.cdc.gov/nccdphp/dnpa/obesity/ on July 11, 2008.
Hitti, Miranda. Yoga Tackles Teen Obesity. WebMD. March 2, 2006. Retrieved from http://www.foxnews.com/story/0,2933,186799,00.html on July 11, 2008.
Raman Gokal, Louisa Shillito, Swami Ramdevji Maharaj. Positive Impact of Yoga and Pranayam on Obesity, Hypertension, Blood Sugar, and Cholesterol. The Journal of Alternative and Complementary Medicine. December 1, 2007, 13(10): 1056-1058. Retrieved from http://www.liebertonline.com/doi/abs/10.1089/acm.2007.0679 on July 11, 2008.
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