Yoga! …”Mmh, I don’t like it, it is boring”, “It is for elderly people, and it does not make me lose weight”, “You have to be very flexible and thin to practice it” ,These are just a few common inappropriate statements about yoga, because it is not really known. We are used to thinking that yoga is something which only belongs to the meditative eastern culture, that it is fashionable at the moment, but it is very far from our lifestyle, as we have a different motto: “If it makes you sweat and feel tired, it is good for you and makes you lose weight”.
But yoga is much more rthan this. The results of several scientific researchers are encouraging.
Let’s start from the latest research which was carried out in India among 50 women, aged 18-35, suffering from PCOS according to the Rotterdam 2003 criteria (the same used in Italy to diagnose PCOS). They were divided into 2 groups and monitored for 12 weeks: 25 women attended yoga classes regularly, the other ones were put on hold, and monitored as “controls”.
A reliable research has to be standardized by erasing any subjectivity in order to evaluate the results objectively, with no influencing factors. The following items were taken into consideration: morphology of the ovaries, and anthropometric parameters such as weight, body mass index, evaluation of the abdominal circumference, and several details about the menstrual period.
Women were also given some naturopathic treatments- therapeutic muds, hot compresses on the belly, lukewarm footbaths with specific oils, massages, hydrotherapy, vegetables juices, and, a low-calorie diet with little rapidly-digested sugars. They are noninvasive as they don’t provide the person a pharmacological benefit, but an overall energizing and reinvigorating support without any side effects. The same as being cuddled in a SPA where each single gesture has got its own peculiar therapeutic purpose.
Also, yoga classes have been standardized, which is something unusual. Traditional asana pranayama, and kriyas poses were practiced 20 minutes a day, 6 days a week, every week during the observation period.
The results at the end of the twelve weeks’ protocol? May such a soft and unusual treatment, very far from the ordinary ones based on medicines, be effective? In the women who followed the protocol, the volume of the ovaries, the symptomatology linked to an excess of androgens, and the time between the menses decreased. Moreover, significant decrease in body weight and belly circumference was recorded: it must be underlined that a 5-10% weight loss is enough to improve the overall condition of a woman suffering from PCOS.
Which role did yoga play? Neuro-hormonal balance, decrease in stress, testosterone, LH, cortisol (during the exercise), improvement in insulin sensitivity and control of pancreatic secretion.
Therefore, taking care of yourself is the first thing to do to balance your body and take PCOS under control.
And when you don’t feel like doing yoga, keep in mind:
- it reduces anxiety and depression;
- it improves the quality of your sleep;
- it controls stress level;
- it reduces backaches, lumbar and pelvic pain;
- it improves the quality of your ovulation, and the regularity of your periods;
- it reduces the cortisol, the stress hormone, and the chance to store abdominal fat;
- it makes you feel more self-confident, positive
Doing yoga is good for you, and you don’t have to be flexible or very thin; you just have to make a try, and focus on yourself. Breathe. Learn to breathe better to provide your body with plenty of oxygen and energy.
Yoga is for everybody, yoga is for you. Make a try!
- Ratnakumari ME., et al. Study to evaluate the changes in polycystic ovarian morphology after naturopathic and yogic interventions. Int J Yoga 2018; 11(2): 139-147
- Darbandi S., et al. Yoga can improve assisted reproduction technology outcomes in couples with infertility. Alternative therapies. 2017
- Verma A., et al. Management of PCOS: a psychosomatic disorder by Yoga practice. Int J Inn Res Dev 2015; 4(1): 261-219