Yoga is a remarkable discipline that not only stretches and strengthens the body but also calms the mind and centers the spirit. Additionally, studies have shown that consistent practice can improve cardiovascular health, reduce stress, and enhance overall mood. Some studies even suggest that yoga can help with the management of depression and support the immune system.
Until recently, the biological mechanisms behind yoga’s numerous benefits were somewhat of a mystery. However, new genetic investigations are starting to provide answers. A study conducted in Norway aimed to determine if the genes in immune cells expressed differently in yoga practitioners and whether these expressions changed when they practiced yoga compared to other calming activities, such as walking in nature or listening to calming music.
The genetic tests revealed that practicing yoga influenced the expression in 111 genes, compared to 38 genes in the control group. Interestingly, these genetic changes happened during yoga practice. While further research is needed to determine the precise effects of these gene changes in immune cells, some of the activated genes may play a role in boosting natural killer cells. These cells form the first line of defense against foreign invaders and are vital for immunity.
Breathing and Cellular Health
One reason why yoga is so beneficial for overall health is its focus on breathing. Controlled, mindful breathing is the cornerstone of many mind-body exercises, including tai chi and qigong. These practices enhance overall cellular health. For instance, research has shown that yoga supports the function of mitochondria, which are the small powerhouses responsible for energizing our cells. As a result, yoga practitioners often feel energized rather than depleted after a session.
While yoga offers unique benefits, nearly any form of exercise can provide significant health advantages. Regular exercise is known to improve cardiovascular health, but it also has other effects, such as increasing brainpower and even brain size, which can slow cognitive decline in older individuals.
A Holistic Approach to Enhancing Immunity
Yoga is an essential aspect of a lifelong health plan but should not be isolated from other healthy habits. A well-balanced diet is another key component of immunity and well-being. Emphasize lean proteins, organic nuts, seeds, whole grains, cold-pressed oils, and plenty of fresh fruits and vegetables. Cruciferous vegetables like broccoli, cauliflower, and kale are especially beneficial, as they are broken down into a compound called DIM, which supports both immunity and hormone metabolism.
Mushrooms are another excellent immune-boosting food. Medicinal mushrooms come in many varieties, but even common types, such as shiitake and oyster, provide health benefits. This is because mushrooms don’t just enhance the immune system but optimize it. They contain beta-glucans in their cell walls, which seem to train immune cells to function optimally, neither underreacting nor overreacting. This makes mushrooms helpful not only for those with reduced immunity but also for people with autoimmune issues.
The Wisdom of Ancient Practices
The increasing body of research on the subject reaffirms what people have known for thousands of years: yoga and other complementary practices, such as whole, unprocessed foods, meditation, acupuncture, and botanical supplements, offer remarkable benefits for our health and well-being. Modern science continues to discover the ancient wisdom held by these holistic practices, which remain as relevant and vital today as ever before.
