Boost Your Brain With Yoga

For those of you who have been to a retreat, you know how much we value yoga. Not only for the flexibility and strength elements but also for the mind body aspect. Did you know that around 17% of people who practice yoga in the U.S. are in their 50s and about 21% are aged over 60? If you are in this group and are looking forward to joining friends or meeting new yoga pals at an upcoming yoga retreat, know that you are doing your brain a world of good. One study review undertaken in 2019 at the University of Illinois found that yoga enhances specific brain structures and functions — the same ones that benefit from aerobic exercise. If you are keen to know the latest findings on the effects of yoga on brain health, it may surprise you to learn that it can be extremely beneficial for over 60s. 

WHY YOGA

Yoga is popular among seniors for many reasons. For one, it has been found to have countless benefits when it comes to battling stress, depression, and anxiety — all of which can hit seniors hard. Yoga is also an affordable exercise choice for retirees, with many community centers and outdoor yoga centers offering reasonably priced classes. Seniors who are on a budget may not be able to afford gyms or personal trainers. However, a yoga class that can be adapted to their fitness level is an ideal way to work on strength and flexibility without breaking the bank. Yoga also offers various class types, so people with osteoarthritis can avail of classes offering extra stability, including chair yoga.

YOGA & THE BRAIN

The above review looked at 11 different studies which showed that some brain regions benefit more from yoga than others. These include the hippocampus, which plays an important role in memory processing. It reduces in volume with age (yoga counteracts this shrinkage), which is why activities like yoga can be a vital aid for keeping memory sharp. Another part of the brain that tends to be larger in yogis is the amygdala, which is involved in emotional regulation. The case is the same for the prefrontal cortex, cingulate cortex, and the ‘default mode network.’ These are responsible for planning, multitasking, analyzing and choosing; learning and memory; and the activities of the brain when you are at rest, respectively. The researchers stated that yoga could also boost brain health by helping keep stress, anxiety, and depression at bay. 

YOGA & MEMORY

Yoga has both short- and long-term benefits. One study by researchers at the University of Illinois found that just one 20-minute session of Hatha yoga significantly boosted speed and accuracy in memory tests and in the bran’s ability to maintain focus and apply new information learned. The study was not undertaken on older people, but a study on older people showed similar findings. The latter study, published in the Journal of Alzheimer’s Disease, found that older people who practiced yoga had improved visuospatial and verbal memory. The findings are significant because even mild cognitive impairments indicate a 2.5% higher risk of developing dementia.

YOGA, ATTENTION & MEMORY

A 2017 study undertaken in Brazil and published in Frontiers imaged (took MRI scans of) the brains of older female yogis, finding that their left prefrontal cortex (linked to attention and memory) had a greater volume. The researchers stated, “In the same way as muscles, the brain develops through training. Like any contemplative practice, yoga has a cognitive component in which attention and concentration are important.” The researchers state that their results show that yoga can have an important long-term benefit on the brain, helping to slow down cognitive decline. The differences between “yoginis and non-practitioners” is indeed food for thought for people wondering about the value of yoga. 

THE MYSTERY OF YOGA

Scientists know that yoga enhances brain function similarly to aerobic exercise, but the exact reasons are as yet unknown. Neha Gothe, who has led studies into the effect of yoga on the brain, believes it has something to do with yoga’s powerful ability to lower levels of stress hormone, cortisol. In one study, she states, her team focused on the effect of yoga on cortisol. They found that “those who had done yoga for eight weeks had an attenuated cortisol response to stress that was associated with better performance on tests of decision-making, task-switching and attention.” It seems, then, that an enhanced ability to battle stress and regulation emotion improves the way the brain functions.

WRAPPING IT UP

If you are yet to try the wonders of yoga, now that it has so many physical and mental benefits that can help you lead a life of greater quality. Memory and emotional regulation are key when it comes to keeping specific brain conditions at bay, so working on these aspects on a daily basis is important. Know that even if you have osteoarthritis or other painful conditions, there is a possibility that yoga can still be the right fit for you. Consult your doctor about the type of yoga that may be ideal for you.