Yoga Gets Hearts Healthy
Yoga and Meditation 3 Times a Week Improves Heart Disease Risk
Nov. 8, 2004 (New Orleans) -- Stretching may do more than make you limber, according to new research from Yale University School of Medicine. Findings show that people who practice yoga and meditation at least three times a week may reduce their blood pressure, pulse and -- most importantly -- their risk of heart disease.
Moreover, yoga improves heart health in both healthy individuals and those with diagnosed heart disease, says Satish Sivasankaran, MD, who conducted the study while training at Yale. He says that volunteers taking a six-week yoga-meditation program improved blood vessel function by 17%. Blood vessel function, also called endothelial function, is the way vessels contract and expand to aid blood flow and is a measure of healthy vessel function. However, study participants who had heart disease had close to a 70% improvement in endothelial function.
Endothelial function is an important indicator of atherosclerosis because as the disease and plaque build-up progresses, the blood vessels become less supple and less able to constrict and expand.
"Stress is known to increase the risk of coronary events. Both anxiety and type A behavior have been associated with coronary diseases," Sivasankaran, who is now a cardiology fellow at the Lahey Clinic in Burlington, Mass., tells WebMD. Yoga and meditation, on the other hand, are often recommended as a way to relieve stress.
The study, which was presented during the opening day of the American Heart Association's 2004 Scientific Sessions here, is the first to look at the way blood vessels respond to stress.
"The endothelial function improved in the total cohort of patients and was most dramatic in patients already diagnosed with heart disease," he explains.
And, it doesn't take years of lotus positions and meditation to see improvement -- the study volunteers had measurable improvement in just six weeks, he says. The yoga and meditation program included 40 minutes of postural yoga, 20 minutes of deep relaxation, 15 minutes of yoga breathing, and 15 minutes of meditation.
The study enrolled 33 patients, 30% of whom had heart disease. The study required them to practice yoga and meditation for an hour and a half at least three times a week. More than 60% of the volunteers were men and the average age of the study participants was 55.
The researchers monitored blood pressure, pulse, body mass index (BMI, an indirect measure of body fat used to measure weight), and cholesterol levels at the beginning of the study and again after six weeks.
The researchers used an ultrasound to measure the blood flow in an artery of the arm, he explains.