Dear Readers,
In the previous article we discussed the crucial functions Ovaries play in the development of female reproductive organs, regulating puberty, mensural cycle, pregnancy, lactation and menopause. Besides, they also play important role in bone health, and cardiovascular disease.
In this article, we will highlight the scientific evidence of how mindful yoga and meditation can help us to balance ovarian dysfunctions (3.7/n, Part-2).
The TL;DR
Yoga decreases menstrual pain in women with primary dysmenorrhea (severe and frequent menstrual cramps and pain during your period)
Prenatal yoga helps to reduce lower back and pelvic pain. It also improves mental condition, physical condition, and perinatal outcomes like obstetrical complications, delivery time, etc.
Yoga practice improves Female Sexual Function Index in women with sexual dysfunction
Yoga also improves the symptoms of Polycystic ovary syndrome in adolescents
Yoga manages and prevent climacteric symptoms (those experienced during peri-menopause, menopause and post-menopause).
Bonus: Yoga asanas and Pranayama mentioned at the end of the article
2.1 Yoga decreases menstrual pain in women
Meta-analysis of four randomised controlled trials conducted on 230 participants with primary dysmenorrhea were analysed to compare the effects that performing a yoga program has on menstrual pain to the effects of not performing yoga. Findings demonstrated overall reduction in pain suggesting yoga as an effective intervention for alleviating menstrual pain in women with primary dysmenorrhea.
Dysmenorrhea is characterised by severe and frequent menstrual cramps and pain during your period. There are two types of dysmenorrhea: primary and secondary. Primary dysmenorrhea is the name for common menstrual cramps that come back over and over again (recurrent) and aren’t due to other diseases. Pain ranges from mild to severe in the lower abdomen, back or thighs. If you have painful periods because of a disorder or an infection in your female reproductive organs, it is called secondary dysmenorrhea.
Another study investigated the effect of yoga on non-athlete women with primary dysmenorrhea aged 18-22 years. The yoga group was asked to practice yoga for 30 min per day, twice a week, for 12 weeks at home, while the control group did not receive any form of exercise over the study period. There were significant improve in menstrual pain, physical fitness, and quality of life in the yoga group more than the control group. Similar to this study, another study also showed that yoga practicing women demonstrated significant decrease in menstrual pain intensity and menstrual distress scores when compared with the control group.
2.2 Yoga in Pregnancy
Combined analysis of eight randomised controlled trial studies suggested that prenatal yoga may help reduce low back and pelvic pain. It may also improve mental condition (stress, depression, anxiety, etc.), physical condition (pain and pleasure at the delivery, etc.), and perinatal outcomes (obstetrical complications, delivery time, etc.). A small number of studies have been performed in high-risk pregnancies that also demonstrate an improvement in outcomes. The safety of performing yoga for the first time in pregnancy and fetal tolerance has been demonstrated.
Another scientific study investigated the effect of prenatal yoga program on perceived maternal labor pain and delivery outcomes. Yoga group consisted of primiparous (bearing young for the first time) women who did 1-h supervised yoga class, three times a weekly, starting at 26 weeks gestation. Findings were impressive, mothers in the antenatal intervention group that completed the yoga class required a decreased frequency of labor induction in comparison with control group. In addition, mode of delivery of the intervention group resulted in a lower percentage of cesarean section than control group. Lastly, the intervention group experienced a shorter duration of the second and third stages of labor.
A retrospective study was conducted among 200 primiparous subjects (aged 20-40) also suggested that prenatal exercises, including yoga, result in better outcomes related to the course of labor, delivery, and pregnancy. The subjects who followed regular yoga, had significantly lower rates of cesarean section, lower weight gain, higher newborn infant weight, lower pain and overall discomfort during labor, lower back pain throughout pregnancy, and earlier post-partum recovery compared to those who did no specific exercises or only walked during pregnancy.
In summary, these studies notably indicates that pregnant women should be active throughout pregnancy and follow a supervised exercise program that includes yoga unless contraindicated.
2.3 Yoga improves female sexual dysfunction
Female sexual dysfunctions are common and do not always get adequate clinical attention. A scientific study was conducted to understand the effect of yoga on female sexual dysfunctions, 40 women (age range 22-55 years) were enrolled for 12 week yoga program. After 12 weeks, significant improvement in the sexual functions scores were observed. The improvement occurred in all six domains of Female Sexual Function Index (i.e., desire, arousal, lubrication, orgasm, satisfaction, and pain). The improvement was more in older women (age > 45 years) compared with younger women (age < 45 years).
2.4 Effect of Yoga on PCOS symptoms
Polycystic ovary syndrome (PCOS) is a common endocrine disorder that is characterized by menstrual irregularity and elevated serum androgens, and is often accompanied by insulin resistance (Refer to previous article for details). Regular physical activity is recommended for women with PCOS to maintain a healthy weight and cardiovascular fitness. Studies with yoga are limited but suggest improvements in androgens.
Another study determined the effect of thrice-weekly mindful yoga practice for 3 months on endocrine, cardiometabolic, or psychological parameters in women with PCOS. Women who completed the three months mindful yoga intervention had significantly lower free testosterone levels and dehydroepiandrosterone levels. Additionally, improvements were seen in measures of anxiety and depression.
In addition, scientific study findings demonstrated that yoga also has promising effects on improving glucose, lipid, and insulin values, including insulin resistance values, in adolescent girls with PCOS independent of anthropometric changes.
2.5 Yoga decreases menopause symptoms and improves quality of life
A scientific study was conducted on 88 post-menopausal women to study the effect of 12-week yoga practice on their stress levels, quality of life, depression and anxiety and also their hormone levels (cortisol, FSH, LH, progesterone and estradiol). The findings were compared with no yoga and only exercise control groups. At 12 weeks, yoga practitioners showed statistically lower scores for menopausal symptoms, stress levels and depression symptoms, as well as significantly higher scores in quality of life when compared to control and exercise groups. Only control group presented a significant increase in cortisol levels. Furthermore, the yoga and exercise groups showed decreased levels of FSH and LH when compared to control group.
Additionally, 13 randomised controlled trials with 1306 participants analysed the effects of yoga on menopause symptoms. Findings were promising with yoga practitioners demonstrating reduced total menopausal symptoms, psychological, somatic, vasomotor (hot flashes), and urogenital symptoms when compared to control group.
Women in menopause transition often are at increased risk of depressive symptoms. Studies have shown that women enrolled for mindfulness-based stress reduction program reported fewer depressive symptoms, less perceived stress, less anxiety, increased resilience, and improved sleep.
In women, poor mental health increases the risk of cardiovascular disease, and conversely, cardiovascular disease increases the incidence of mental illness such as depression. Mind-body interventions, such as meditation and yoga are forms of exercise that strive to actively manage both mind and body. Scientific evidences demonstrating the effect of yoga on brain function, adrenal glands (stress, HPA axis) were discussed in detail in previous articles (check the library).
These studies conclude that yoga and mindfulness practice may represent an efficient non-pharmacological approach to manage and prevent climacteric symptoms (period includes peri-menopause, menopause and post-menopause).
There is need of more randomised large population studies to ascertain the beneficial effects of yoga, till then it’s better to use yoga as complementary intervention along with primary standard of care.
2.6 Yoga asanas, Meditation and Breath Work to balance ovarian dysfunctions
Surya Namaskar (Sun Salutations)
Bhujangasana (Cobra pose)
Pavana Muktasana (wind relieving pose)
Vajrasana (Hero’s pose)
Ardha Baddha Padma Paschimottanasana (Seated Half-Bound Lotus Pose)
Supta Padmasana (Reclined Lotus Pose),
Paschimottanasana (Forward Bend Stretching the Back)
Marjaryasana-Bitilasana (Cat-Cow Pose)
Utthita Ashwa Sanchalanasana (Lunge Pose)
Salamba Bhujangasana (Sphinx Pose)
Adho Mukha Virasana (Forward facing Hero’s Pose)
Mayurasana (Peacock pose)
Padma Bakasana (Crane in Lotus pose)
Anulom-Vilom Pranayama
Check out this blog: Yoga for Menopause: 8 Poses for Your Symptoms if you are interested to learn more about the benefits of different yoga asanas.
If you are interested to learn from an expert, join Dr. Yoga’s Online Classes, drop me an email-yogawithdrshilpi@gmail.com or dm me on Twitter @DrYoga6.
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In the next article (3.8/n - Part 1), I will cover the science behind the effects of Yoga on the Testes. Until then, Stay healthy and happy :)
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