Maria Papavargos explains the benefits of yoga for emotional and physical wellbeing.
Dental professionals, alongside many healthcare workers, commonly report a highly stressful work environment that can lead to burnout. In some of my previous articles, I have touched upon coping strategies and lifestyle interventions to help prevent mental distress and maintain the work-life balance. But now, let us hone in on yoga as an effective tool for stress management and better overall health.
Yoga encompasses and influences several aspects of overall health. It is a physical form of exercise that reaps rewards for our physical health. It incorporates a mindfulness element that focuses the mind and can bring mental calm and clarity. Yoga has also been shown to positively impact emotional wellbeing, displaying a reduction in anxiety and depressive disorders. Uniquely, yoga is a practice of asanas (physical postures) that includes control of the breath and a meditative focus, that is accessible to all.
Physical health
Movement is essential to maintain physical health. Yoga explores the many movements our bodies are capable of and demands the participation of the whole body. Evidence shows yoga asanas are associated with reduced blood pressure and lowered resting heart rate. Physical activity reduces the risk of heart disease, type 2 diabetes and obesity, all of which are risk factors for periodontal disease. Consequently, and not surprisingly, studies show that sedentary behaviour correlates with a higher prevalence of periodontal disease and vice-versa; those with periodontal disease demonstrate a lower level of physical performance.
Yoga works on building physical strength, using our own body weight to strengthen muscles, and helping to retain muscle mass and bone density as we age. It also works on our body’s flexibility and mobility, improving posture as well as promoting gut motility and improved digestive health. Our joints and spines are at particular risk in the dental profession, as we often find ourselves ‘bent double’ over our patients or locked into unusual positions. Certain forms of yoga, namely ‘yin’ asanas, focus specifically on our joints and connective tissues, counteracting compressions and tightness whilst accessing our full range of movement. This can be an invaluable preventative strategy against back problems that can manifest widely among dental professionals.
Mental and emotional health
Yoga gives us a space to disconnect from the chaos and stress of life and reconnect to our bodies. Yoga encourages us to be present and focus on gratitude for the moment. This meditative element of yoga is associated with improved regulation of the sympathetic nervous system and improved regulation of the adrenal axis, linked to our bodies’ stress response. This helps to explain why yoga can play an important role in managing mental health disorders, such as anxiety and depression.
The positive effects of yoga on the levels of circulating cortisol, the ‘stress hormone’, as well as revealing a reduction in inflammatory markers such as C-reactive protein are well documented. The interplay between yoga and these markers demonstrates the potential for yoga to be used as adjuvant therapy in conditions with an inflammatory component, including metabolic and auto-immune disorders.
Managing stress symptoms
In the ancient practice of yoga, stress is said to be the root of all diseases. There is truth in this statement, and certainly, stress manifests in many different parts of the body, including the mouth. Cortisol production increases with stress, up-regulating our inflammatory response, which can translate to increased incidence of several inflammatory conditions, including gingivitis and periodontal disease.
When we are stressed, we are also more likely to neglect good oral health habits, make poor dietary choices and turn to habits that negatively impact our health, such as smoking and drinking alcohol. Stress has a negative impact on the immune system, which can manifest in our mouths; increasing susceptibility to mouth ulcers and developing symptoms like bruxism.
Yoga asanas are associated with reduced evening and waking cortisol, bringing benefits in managing stress symptoms. Some of these benefits are well cited, including a role in improving sleep and creating calmness through a focus on the breath. Breathwork (pranayama) is a key element of yoga, and breathing practices can be used as an effective tool in stress management. In particular, nasal breathing has been found to confer several health benefits, including increased production of nitric oxide (a vasodilator) supporting cardiovascular health. Nasal breathing, especially at night, also helps protect against dry mouth, thus supporting oral health.
The combination of controlled breathwork, meditation and physical exercise, unique to yoga, conveys health benefits that extend to both body and mind. There is also a spiritual element that nourishes our emotional wellbeing. Incorporating yoga practice into your daily routine can play a vital role in stress management and improving full-body health. Yoga is a non-competitive and individual practice that opens its doors to all. Dental professionals and patients, it’s time to take out your yoga mats.
Maria is a practicing yoga and aerial yoga teacher. She runs weekly classes and retreats from her family Estate in South West Scotland, Barwhillanty Estate.
For more information visit https://www.barwhillantyestate.co.uk/experiences/yoga-and-wellbeing/