How Mindfulness and Yoga can Help Alleviate Stress

How Mindfulness and Yoga can help

Mindfulness and Yoga have emerged as powerful tools in managing stress, offering a holistic approach to wellbeing that integrates the mind, body, and spirit. At their core, both practices aim to cultivate a state of awareness and presence, allowing individuals to navigate life's challenges with greater ease and resilience.

Mindfulness, a practice rooted in ancient meditation traditions, involves paying attention to our thoughts, emotions, and bodily sensations in a non-judgmental way. By fostering an attitude of curiosity and acceptance, mindfulness helps to interrupt the cycle of stress reactivity. This shift in perspective enables individuals to respond to stressors more thoughtfully rather than reacting impulsively. Regular mindfulness practice has been shown to reduce symptoms of anxiety and depression, improve attention and concentration, and even enhance overall physical health.

Yoga, on the other hand, combines physical postures, breathing exercises and meditation to promote mental and physical wellbeing. The physical practice of Yoga helps to release tension and stress accumulated in the body, while breathing techniques (pranayama) encourage relaxation and mental clarity. The meditative aspects of Yoga support mindfulness, helping practitioners to develop a deeper awareness of their internal states. Together, these elements of Yoga contribute to a reduction in stress levels, improved mood, and a sense of inner peace.

Incorporating mindfulness and Yoga into daily life can offer a sanctuary from the stress of modern living, providing tools that empower you to manage stress proactively. Whether it's through a dedicated class, a few minutes of meditation each day, or simply practicing mindful breathing during a break, these practices invite a return to balance and harmony within ourselves.

Brain Fog - Yoga can help.

If you are finding that you’re forgetting the names of people you know, why you went into a room, what you were talking about mid sentence, if you’re unable to find a word, feeling empty headed or confused, you are not alone. Brain fog effects many women during peri-menopause and menopause but for most, it will pass.

I recently attended an educational workshop on menopause with functional medicine practitioner, Tanya Borowski who is exceptionally knowledgeable. I am also reading a book called Hormone Repair Manual by Lara Briden. These two sources suggest ideas that may help you keep your brain healthy:

Oestrogen therapy. To really benefit, we would be better starting it 5 years before our final period or at menopause at the latest. If the average age of menopause is 51, the best time to start is 46. Neuroscientist Roberta Diaz Brinton suggests in Briden’s book, that taken after menopause, oestrogen therapy may actually contribute to dementia, however more research is needed.

Progesterone is also important for brain health. It supports GABA receptors in the brain. GABA is a mood enhancing neurotransmitter. Together oestrogen and progesterone support many brain functions, including the hippocampus (the memory centre) so it is worth discussing a combination of hormones with your health practitioner when considering HRT.

Diet and lifestyle. Tanya Borowski, says we cannot simply replace hormones without adapting our lifestyle. Both Briden and Borowski recommend that you:

• Reverse insulin resistance (with a Ketone diet).

• Soothe your nervous system.

• Develop healthy sleep habits.

• Minimise alcohol and drink more water.

• Engage in movement of any kind but strength training in particular.

• Take supplements - in particular magnesium and taurine, B12, choline and MCT oil.

The good news from the perspective of Yoga and Mindfulness is that many of the practices we engage in at Birchwood Yoga support brain function. GABA receptors are usually supported by progesterone so when this hormone is lost, we experience raised levels of anxiety and stress. Research by Chris Streeter et al, shows that GABA is released when we practice Yoga. GABA helps promote relaxation and reduces stress, anxiety and even symptoms of PMS according to Lisa Mosconi, author of The XX Brain. Meditation improves brain structure and function and the pace of Slow Mindful Yoga helps build physical strength and mental resilience. In combination with the breathing practices and long savasanas your nervous system gets soothed. Win, win!