Yoga is an ancient practice that has been gaining popularity in recent years for its many health benefits. It is not just a physical exercise, but also a spiritual practice that can have a positive impact on mental health. In this article, I will explore the benefits of yoga specifically for women from a Nutritionist’s perspective.


1. Yoga can help women manage stress

Stress is a common problem for women, whether it is from work, family, or personal life. Yoga is an excellent way to manage stress because it can help the body relax and reduce tension. The physical postures, called asanas, combined with deep breathing techniques, can reduce the levels of cortisol, the hormone responsible for stress. Cortisol can contribute to weight gain, particularly around the abdominal area, so reducing cortisol levels can have a positive impact on body weight and overall health.

In addition to reducing cortisol levels, yoga can also increase levels of serotonin, the “feel-good” hormone that can help improve mood and reduce symptoms of depression and anxiety. This can be particularly beneficial for women who are dealing with hormonal changes, such as during menopause or menstrual cycles, which can affect mood.

2. Yoga can improve digestion and gut health

Good digestion is essential for overall health, and yoga can help improve digestion and gut health in women. Many yoga postures, particularly twisting poses, can help stimulate the digestive system, which can help relieve constipation and bloating. These poses can also help strengthen the abdominal muscles, which can improve digestion.

Yoga can also help improve gut health by reducing inflammation in the body. Chronic inflammation can contribute to a host of health problems, including digestive issues. The deep breathing techniques used in yoga can help reduce inflammation by increasing oxygen flow to the body’s tissues.

3. Yoga can help manage weight

Maintaining a healthy weight is essential for overall health, and yoga can be an effective tool for weight management in women. Yoga postures, particularly the more active ones, can help increase muscle mass, which can boost metabolism and burn more calories. Additionally, yoga can help reduce stress and cortisol levels, which can contribute to weight gain, particularly in the abdominal area.

Practising yoga regularly can also help increase mindfulness and awareness of food choices. Mindful eating, which involves paying attention to hunger and fullness cues and making conscious food choices, can help prevent overeating and promote weight management.

4. Yoga can improve sleep quality

Sleep is essential for overall health, and many women struggle with sleep issues. Yoga can be an effective tool for improving sleep quality because it can help reduce stress and promote relaxation. The deep breathing techniques used in yoga can help slow down the nervous system, which can make it easier to fall asleep and stay asleep.

Yoga may also help improve sleep quality by reducing symptoms of sleep apnea, a common sleep disorder that affects many women. Certain yoga postures, particularly those that involve stretching and opening the chest, can help strengthen the muscles in the throat and reduce the severity of sleep apnea symptoms.

5. Yoga can promote bone health

Osteoporosis, a condition that causes bones to become weak and brittle, is a common problem for women, particularly as they age. Yoga can be an effective tool for promoting bone health in women because it can help strengthen bones and improve balance.

Weight-bearing yoga postures, such as standing poses and arm balances, can help build bone density and improve bone strength. Additionally, yoga can help improve balance and reduce the risk of falls, which can be particularly beneficial for older women who are at a higher risk of fractures.

6. Yoga can promote hormone balance

Hormonal imbalances are a common problem for women, particularly during times of transition, such as puberty, menopause, and pregnancy. Yoga can be an effective tool for promoting hormone balance in women by reducing stress and promoting relaxation.

Stress can contribute to hormonal imbalances by increasing cortisol levels and disrupting the balance of other hormones, such as estrogen and progesterone. Yoga can help reduce stress and promote relaxation, which can help balance hormones.

7. Yoga can improve overall fitness

In addition to the specific benefits outlined above, yoga can also improve overall fitness in women. Yoga is a full-body workout that can help improve strength, flexibility, and balance. The physical postures used in yoga can help tone muscles and improve cardiovascular health.

Additionally, yoga can help improve flexibility, which can be particularly beneficial for women who are prone to tight muscles and joint pain.

Yoga can be practised at any age and fitness level, making it an excellent choice for women of all ages and abilities.

Nutrition tips for women practising yoga

In addition to practising yoga, proper nutrition is essential for overall health and well-being. Here are some nutrition tips for women practising yoga:

  1. Stay hydrated: Drinking plenty of water is essential for proper hydration, which is important for overall health and for maintaining flexibility during yoga practice.
  2. Eat a balanced diet: A balanced diet that includes a variety of fruits, vegetables, whole grains, lean protein, and healthy fats is essential for providing the body with the nutrients it needs to support physical activity and overall health.
  3. Be mindful of portion sizes: Mindful eating, which involves paying attention to hunger and fullness cues and making conscious food choices, can help prevent overeating and promote weight management.

Yoga is an excellent tool for promoting overall health and well-being in women. From managing stress and improving digestion to promoting hormone balance and bone health, yoga can have numerous benefits for women of all ages and abilities. By incorporating yoga into a healthy lifestyle that includes proper nutrition and hydration, women can achieve optimal health and well-being.

Exercise & Fitness Disclaimer

When starting any type of exercise routine, it is important to consult with your doctor first, especially if you have any underlying health conditions. Your doctor can help you determine if the exercise is safe for you and can provide any necessary modifications to ensure that you can exercise safely.

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Milena Kaler is a is a qualified London Nutritionist, autoimmune disease, digestive health, as well as stubborn weight loss (including PCOS, Hashimoto’s thyroiditis and hypothyroidism) and sports nutrition specialist. She is trained in the principles of Functional Medicine and practices from her clinic in Central London, Marylebone, as well as providing online consultations

Milena has helped thousands of people to lose weight and keep it off. Scientific and holistic in approach Milena looks at all aspects of a client’s health. She embraces a systems-oriented approach aiming to get to the root cause of health and weight issues instead of simply focusing on the symptoms.

Milena’s expertise has been sought by celebrities, and she has been featured as a nutrition expert in reputable magazines including Women’s Health, Elle, Harper’s Bazaar, GQ, Cosmopolitan, Glamour, Women’s Fitness, Peak Brain Training, and Metro.

As a full member of the British Association for Applied Nutrition and Nutritional Therapy (BANT), and the Complementary and Natural Healthcare Council (CNHC), the only register for Nutritional Therapy recognised by the government and NHS, Milena is committed to upholding their strict Code of Ethics. Additionally, Milena is a member of the Primary Care Society for Gastroenterology (PCSG).

Milena sees patients with chronic health conditions, as well as clients looking for support to optimise their health. Some of the areas Milena can help with include: weight loss, digestive, hormonal, autoimmune diseasemenopause, and skin health.

Milena sees every person as an individual with different problems and different goals. She takes time to listen to her clients’ specific concerns to develop customised nutrition and lifestyle plans, based on laboratory test results. Having overcome her own chronic health and weight loss issues, Milena really understands how it is to feel overwhelmed by poor health and can relate to her clients when they first come to see her.

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