Benefits of Yoga for Breast Cancer Survivors

Received this article on the benefits of yoga for breast cancer survivors as part of a package of articles and feel it could be of benefit for some of my readers.

More and more people are diagnosed with cancer each year. Fortunately i is evident that more and more women are surviving breast cancer thanks to better detection, education and treatment.

Unfortunately the after effects of cancer treatment can be difficult to get through.

Typical Conditions Post Remission

 

Surviving breast cancer is not like pushing a reset button.  No woman survives breast cancer surgery and chemotherapy to emerge feeling healthy right away.  It takes time to recover, get re-energized and feeling whole again.

Cancer survivorship has a lot of health consequences that are being discovered only now as more and more people are surviving cancer.

As any breast cancer survivor will tell you, even after the surgery and the chemotherapy and the doctor telling you that you are in remission, you will probably feel worse than when you first learned that you had cancer. Survivors can deal with:

• Pain. It is not just post-operative pain but it is often a generalized pain.
• Fatigue. They feel extremely run down and they cannot seem to find energy to do the usual things they used to do.
• Worrying. They worry that the cancer has returned. They worry that every bump they feel is cancer coming back to haunt them.

For these reasons, breast cancer survivors do not sleep well or eat well; they feel depressed and anxious.

How Yoga Helps

 

A US study of breast cancer survivors found that yoga, particularly the deep breathing, meditation and the slow stretching movements actually help reduce inflammation and pain. 200 women participated in the study and they were randomly assigned to two groups.

Half of the women agreed to do yoga for three months.
The other half were asked not do yoga until after three months.

 

 Conclusions Of The Study

 

When the study was over after three months, the group of women who took yoga classes reported that the pain they felt was reduced after doing yoga for three months. 

The other group of women who did not do yoga did not report any reduction in pain. In case you were thinking that the study was just based on self-reports, the women gave blood samples at the beginning of the study, at the half point of the study at six weeks and again at the end of the study three months later. The blood samples they gave were used to measure the level of blood proteins that signal inflammation. 

After the twelve weeks were concluded, the women in the study were encouraged to continue doing yoga. They were even asked to keep a journal about their experiences doing yoga, including the number of minutes they spent doing it. 

On the sixth month, the researchers followed-up on the women. They gave blood samples again to confirm that the proteins in their blood were lower than the women in the study who did not do yoga. And their blood proteins were lower.

The researchers concluded that it was the deep breathing and the meditation that allowed the women to relax and calm down. 

Being more relaxed, the women were able to sleep and eat better.

The increased quality of sleep gave the women an increased feeling of vitality and they feel that they are able to do more of the things they used to do and the things they used to enjoy. 

Bottom Line

 

The study makes no claim that yoga can heal cancer.  It does not claim that yoga can keep the cancer from coming back or from spreading.

It does provide one effective alternative to medication to decrease the pain, inflammation and anxiety that breast cancer survivors experience. Yoga increases a breast cancer survivor’s quality of life.

And quality of life is probably the most important aspect of living. Wouldn't you say?

I believe the benefits of yoga would also be applicable to those with arthritis, other pain management issues and so much more.

The key is to learn how to focus on correct breathing and proper yoga poses that are in line with your skills and abilities. Never overdo it by stretching (or doing) more than your body can handle.

You should notice a benefit of doing yoga in either your body or mind. Achieving inner peace are just as beneficial as the physical health benefits.

Namaste,
Renee'

7 Tips For Relieving Stress With Yoga

Relieving Stress With Yoga

Stress has been shown to be a contributing factor to several diseases. And yoga has been proven to help relieve stress levels by using exercises that unify the mind, body, and spirit. If you are new to yoga, these seven tips may be of benefit in helping you on the road to a more centered, less stressed life.

1. Talk to your doctor and explain what type of yoga poses you intend to practice. Show your doctor pictures of the poses for illustration. Your doctor may rule out specific poses if you have high blood pressure, glaucoma, a history of retinal detachment, or heart disease. Make sure you follow your doctor's recommendations.

2. Find a yoga class that best fits your abilities. Talk to prospective teachers, and decide whether of not you can handle a program before you sign up. It is important to take it one step at a time when starting yoga. Try a few beginner classes before you attempt a more vigorous class. Make sure you feel comfortable with the basic poses before challenging yourself further. Pay attention to your body's cues in case you need to adjust to your positioning.

3. Listen to your body and be aware of your physical abilities. You don't want to hurt yourself. Make sure the instructor understands your level of experience and any limitations you may have. Don't allow anyone to push you ahead too quickly. Remember, this is supposed to be fun and relaxing.

4. If you can't find a class that meets your needs, you can always practice yoga at home. There are many books, programs, and videos available to help you with your practice. Search for the best products on the Internet and read reviews. Talk to friends or others in case they might know of some suitable options.

5. If you are able, you can pay for some private lessons. You can book some one-on-one sessions with a teacher in your area. Most yoga instructors offer private classes or can help you design your own program. This is a good way to get started. You can always take group lessons or practice at home after you've had private lessons and learned the basics.

6. Find a yoga buddy. It can be nice to practice with someone who is nicely compatible with your skills, temperament  and/or to just make it more enjoyable. It is also a great way to keep up your enthusiasm and interest.

7. Eat lightly before practice. Many people suggest that you wait at least two hours after meals before yoga class or practice. The reason is because you will be doing a lot of bending over, twisting, etc and that could upset your stomach. An empty stomach might be best, but don't let yourself get too hungry to enjoy your yoga session. You won't be able to focus on the poses or enjoy yourself during the relaxation or meditation exercises.

Now that you have some nice tips to keep in mind when starting up, it's time to grab your yoga mat, maybe a towel and most importantly your spirit and desire to relax with some introductory yoga moves and move forward from there!


Peace and Love

Namaste,
Renee'