Yoga for Heart Health: A Natural Remedy for High Cholesterol and Cardiovascular Wellness
ABSTRACT
Cardiovascular ailments can be found among the people of any race, ethinicity, age group and sex. The major cause behind these major cardiac ailments is the “ deposition of lipids in the vascular system of body, by the name of ‘Cholesterol’. As the misnomer may make it sound, cholesterol actually is not the unnecessary and bad element of the body. Its imbalance in the body disturbs the physiology and gives rise to numerous pathologies. This cholesterol molecule when starts to accumulate in the vessel it disturbs normal blood circulation and gives rise to a lot of diseases. There is a serious need to work effectively against this of hyperlipidemia. Medical managements (the use of statins) are accompanied with a lot of side effects but Yoga fortunately has provided a beautiful alternative that has proved to be actually effective. This intervention is discussed in this article.
INCIDENCE
According to Behavioral Risk Factor Surveillance System In 2015–2016, more than 12% of adults aged 20 and older had total cholesterol higher than 240 mg/dL, and more than 18% had high-density lipoprotein (HDL, or “good”) cholesterol levels less than 40 mg/dL.
INTRODUCTION
Cholesterol is a lipid molecule which is derived from an etymology of a Greek word ‘chole’ which means bile, ‘ster’ which means solid and ‘ol’ which means a kind of an alcohol. This lipid molecule forms an active constitution of animal cell membrane. If an individual consumes 1 gm of cholesterol, then his body must have a composition of 38 gm of cholesterol in its cell membrane. A molecule of cholesterol being a lipid in nature has protective functions. It protects the cell membrane from the outer particles. It also is required to build and maintain membranes and modulates membrane fluidity over the range of physiological temperatures. The hydroxyl part (polar head) of cholesterol molecule has its affinity for water molecules, while its lipid part (the steroid part of hydrocarbons) is located innermost to the outer structure. This molecule is the base for the formation of so many essentialities required in our body. Its structure allows the membrane to remain stable and durable without being rigid, allowing animal cells to change shape and animals to move. Cholesterol also reduces the permeability of the plasma membrane to neutral solutes, hydrogen ions, and sodium ions. Cholesterol is required in the “formation of Vitamin D” (required for calcium metabolism), “formation of so many steroid hormones” (cortisol, aldosterone, estrogen, progesterone, testosterone) and “as a precursor to the bile acids”. Hence Cholesterol is not any waste meant to the body. The metabolism of the cholesterol molecule is such that it is recycled in the body via liver. Liver excretes it in the form of bile (a non-esterified form of cholesterol) which is stored in gallbladder from where it has to be emptied into the digestive tract. Even during the process of its excretion 50 % of the excreted cholesterol is reabsorbed by the intestine back into the bloodstream.
TYPES
Cholesterol is carried through the blood by various kinds of lipoproteins present such as: chylomicrons, VLDL (Very low density lipoprotein), LDL (Low density lipoprotein), HDL (High density lipoprotein).
● LDL – Low density lipoprotein is responsible for the buildup of cholesterol on the wall of arteries. This kind of cholesterol is directly linked to the intake of saturated fats and trans fats in the diet. Saturated fats are the fats that are solid at room temperature. They are mainly found from animals. Trans fat on the other hand are the fats that were liquid but due to hydrogenation, they have turned into solids. They are majorly used to increase the shelf life of cookies and other refined food.
● HDL– High density lipoprotein works by dumping the cholesterol from blood arteries into the liver. Hence this lipoprotein in a way prevents the accumulation of lipids in the vessels.
TREATMENT
Modern medicine has a treatment protocol which makes use of several kinds of drugs such as statins, blood thinners, anti hypertensives etc. All these medicines show better symptomatic results but these modalities fail to work in long runs without causing any side effects. Dietary modifications along with lifestyle interventions inclusive of asana, pranayama, and meditation has shown wonderful results.
YOGA IN HYPERCHOLESTEROLEMIA
There are many studies that have shown that yoga has beneficial actions over elevated cholesterol. One small 2013 study from a trusted source looked at 100 individuals in India living with type 2 diabetes. Individuals who participated in yoga for 3 months, in addition to taking oral hypoglycemic drugs, showed a decrease in total cholesterol, triglycerides, and LDL (Low density lipoprotein). They also showed improvement in HDL (high density lipoprotein). One 2019 study from a trusted source also looked at the effect of yoga on lipid profiles in 24 women. Those study participants who performed yoga three times a week for 26 weeks, saw a reduction in total cholesterol and LDL levels, but their HDL levels weren’t significantly affected.
There are many Yoga asanas that have proven to be beneficial such as:
● Seated forward bend
In this asana the person is seated with his legs extended outwards. Then he is asked to inhale deep and lengthen his spine. Following this the person has to exhale the air slowly out trying to bend from the hips (and not the waist) and touch his feet. Hold the pose for 1 to 3 minutes. This asana benefits the digestion and helps reduce the stress which is in a way a causative factor for hypercholesterolemia.
● Child’s pose
In this the person has to start in a kneeling position, sitting back towards his feet. Then he has to separate his knees as wide as his hips and lay his torso down between his thighs. The arms can be kept resting alongside his torso, palms facing up. Or the arms could be extended out in front with his palms down against the mat. Inhalations and exhalations are to be made freely. The pose can be held for 30 seconds to 3 minutes. This asana is very effective against combating stress.
● Seated spinal twist
In this the patient has to begin seated upright with the left leg bent on the floor with the heel by his right hip and the right leg crossed over the left, sole of the right foot on the floor. Spine has to be elongated as the person extends his left hand up to the ceiling. Then he should start to twist toward the right, ending with his left elbow outside his right knee. He should inhale to find more length and exhale to deepen the twist. This should be held for 30 seconds to 1 minute, then switched on to the other side. This asana eases digestion.
● Wheel Pose
This is a more advanced pose, it is better suited to experienced yogis. The spine for this should be warmed up before doing wheel pose. Wheel pose helps with opening and strengthening the body. The person should start lying on his back with his feet on the floor and knees bent, hip distance apart. His arms should be stretched out on the floor next to the body, fingertips grazing his heels. Then he should take his hands and place them under his shoulders, pressing them into the mat. The elbows must be kept drawn in. He has to press down into his feet and hands and inhale as he presses up, first to the top of his head and pause. He should plug his arms back into his shoulder socket. He has to push into his arms and lift up into the full wheel. Chest must be kept lifted as he relaxes his head. After taking a few deep breaths when he is ready to come down, he should walk his feet forward. Then he has to tuck his chin into his chest and slowly roll down his spine one vertebrae at a time. At last he has to bring his knees together, feet wide for a few breaths. This can be repeated up to 3 times.
● Legs up on the wall
In this the person has to move his yoga mat up to the wall. He has to sit to the side with his shoulder against the wall to get into the correct positioning. He has to lie down on his back with his legs extended up the wall. He can stay in this inverted position for 1-2 minutes or as long as he is comfortable. He has to breathe in and out. When he is ready to come down, slowly he can walk his legs down the wall and bring his knees into his chest. He can rock side to side a few times and release. This pose helps the blood flow to the head and helps alleviate stress, anxiety etc.
● Kapalabhati
In this pranayama the air is actively expelled and passively taken in. This pranayama increases the metabolic rate, helps lose weight and stimulates the functioning of the digestive system.
CONCLUSION
Yoga is an age old science which is very effective when practiced with the correct technique and discipline. The poses are not meant to simply be physical exercises but rather used holistically as a mind-body practice to improve physical, mental, and spiritual health. It is an invaluable gift of India’s ancient tradition which helps combat stress, reduce weight and flush toxins out of the body. It has a huge impact over the worsening condition of hypercholesterolemia. It is much better to make lifestyle modifications and accept holistic practices such as Yoga and Ayurveda rather making your body an addict to synthetic chemical pills which would do more harm than good.
Dr. Vikram Chauhan
