CHOLESTEROL MANAGING – YOGA ASANAS

Yoga asanas helps to reduce relax the body and mind thus reducing stress. Reduction in stress may helps to improve heart health and digestive health. Asanas helps to flush out waste and toxins from the body thus helps to manage the cholesterol levels in individual. It also stretches the muscles of abdomen which improve their functions and reduce bad cholesterol.

WHAT IS HIGH CHOLESTEROL ?

Cholesterol is a lipid that plays vital role in formation of  certain hormones, cell membranes and vitamin-D. It water insoluble so it require lipoproteins for transportation in body. Lipoproteins are made from proteins and fats. There are two types of lipoprotein LDL(Low density lipoprotein) and HDL(high density lipoprotein). LDL cholesterol is carried by LDLs.

If there is increase in the level of LDL cholesterol than diagnosis is of High Cholesterol in the individual. Untreated High Cholesterol leads to many health conditions like stroke , heart attack etc.

WHAT ARE THE CAUSES OF HIGH CHOLESTEROL ?

• Smoking and Tobacco use : Smoking elevates the level of LDL ( bad cholesterol ) and lowers the levels of HDL ( good cholesterol ).
• Stress : Stress tends to trigger hormonal changes that increase the production of cholesterol in the body.
• No Physical activities : Physical exercise helps to improves the cholesterol numbers but sitting for too long or not doing physical activities lead to decrease in the production of Good cholesterol (HDL ).
• Diet : Consumption of too much saturated fats reduce the ability of liver to remove excess cholesterol leading to cholesterol built up in blood.
• Alcohol abuse : Too much alcohol intake leads to increase total cholesterol in the body.

WHAT ARE THE SYMPTOMS OF HIGH CHOLESTEROL ?

High levels of cholesterol does not cause any symptoms in most individuals. Individual won’t start  feeling any symptoms until high cholesterol causes other problems. Some common symptoms are :

• Depression
• Poor appetite
• Loose stools
• Heart pain
• Weight gain
• Fatigue
• Xanthelasma

DISEASES LINKED TO HIGH CHOLESTEROL :

With passage of time High cholesterol leads to buildup of plaque in the blood vessels. The longer high cholesterol goes untreated the bigger the plaque gets which leads to development of other medical conditions :

• Coronary artery disease (CAD) : It happens when the plaque built-up in coronary arteries due to High cholesterol. Coronary arteries carry blood to the heart. When heart does not get enough blood due to plaque built-up , it gets weaker and stops proper functioning.
• Carotid artery disease : Plaque effect the carotid arteries that supply blood to large part of brain. When brain does get enough oxygen it can lead to stroke or Transient ischemic attack.
• Peripheral artery disease(PAD) : Plaque built-up in arteries of arms and legs is called PAD. It is more common in legs but can happen in arms. Its key symptom is intermittent claudication.
• High blood Pressure : Plaque in arteries cause arteries to become narrow and hard which put strain on heart as to pump blood through them. High blood pressure is developed as a result of this.

LIFE-STYLE CHANGES FOR MANAGEMENT AND PREVENTION OF HIGH CHOLESTEROL

• Limit the intake of food with trans fat and saturated fats.
• Consumption of high fiber diet like fruits, whole grain, and vegetables.
• Limited intake of less sodium
• Stop smoking and usage of tobacco products
• Increase physical activities and do exercise in most days of week.

AYURVEDIC APPROACH :

Nidan sevan like snighda ahara, avyayami etc leads to the aggravation of kapha dosha in the body. Aggravated kapha cause vitiation of agni leading to formation of ama in the body.

Accumulated ama cause Meda dhatu vitiation  which cause blockage of Srotas . This obstruction leads to stopage of other Dhatupushti and only Meda Dhatu increase which further leads to Medo vaha srotodushti vikara.

HERBS:

• Garlic
• Guggul
• Amla
• Arjun
• Yashtimadhu
• Trikatu

YOGA ASANA

1. SHALABH ASANA (LOCUST POSE ): It helps to stretch abdominal muscles and stimulates the abdominal organs. It also burns fat in hip, thighs and waist.

STEPS :

• Lie down on your stomach with legs stretched and soles facing upward
• Place hands close to body with palms facing down
• Stretch the chin and rest it on the floor.
• Inhale deeply and slowly start raising both legs from the ground keeping them straight to a convenient possible height
• Keep breathing normally and hold the position for as long as you feel comfortable
• Release the posture slowly exhaling and return to resting position.

PRECAUTIONS :

• Heart ailments
• Peptic ulcers
• Hernia
• Pregnancy
• Hip, knee or Rib cage injury
• Asthma
• Menstrual history.

2. CHAKRASANA (WHEEL POSE) : It massages the abdominal organs and help in digestion. It also improve function of liver and helps to flush out excess cholesterol.

STEPS :

• Lie down on your back with feet apart
• Slowly start to bend both knees so your feet are flat on ground and feet should be foot away from the hips.
• Place your hand on floor above your shoulders with fingers facing shoulders.
• Slowly lift upper position of body from floor by pressing your hands on ground.
• Rest the crown of head lightly on floor.
• Start to press onto your legs while slowly lifting Pelvis, legs and abdomen off the ground and make sure to place more weight on palms.
• Hang your head in stable and neutral position
• Hold the posture for 10-15 seconds and slowly return to resting position by lowering your arms and legs and placing them on floor.

PRECAUTIONS :

• Pregnancy
• Cardiovascular problems
• Spinal problems
• Hernia
• Carpal tunnel syndrome
• Migraine

3. ARDHO-MATSYENDR ASANA( HALF LORD OF FISH POSE) :It massages the abdominal organs and helps to stimulate liver. It also improve the digestion.

STEPS :

• Sit on ground with legs stretched out.
• Slowly bring right foot to outside of left hip with knee pointing forward
• Move left foot outside to right thigh and bring left hand to ground behind you.
• Wrap right arm around leg thigh
• Slowly turn upper body to right as far as comfortable
• Hold the pose for few minutes , then gently return to initial position
• Repeat the procedure to other side.

PRECAUTIONS :

• Peptic ulcers
• Severe back or neck pain
• Slip disc
• Pregnancy
• Recent Abdominal surgery

4. SARVANG-ASANA ( SHOULDER STAND ) : It helps to boost endocrine system. It also stimulate abdominal organs and helps to improve digestion.

STEPS :

• Lie down on your back and with hands by side.
• Lift your legs , hips and back slowly so that you come up high on your shoulders.
• Then place the elbows in such a position that it supports your body weight. But make sure your weight is not on neck and head as it can lead to injury
• Point outer part of sole outwards and tighten muscles
• Hold the posture for 30-60 seconds and then slowly return to resting position.

PRECAUTIONS :

• Neck injury
• Headache
• Menstrual cycle
• Pregnancy
• Diarrhea