Sağlığı olumsuz etkileyen aşırı vücut yağ birikimi, obezite olarak tanımlanmaktadır. Aşırı kiloluluk ve obezite, kronik hastalıklar ve erken ölüm için değiştirilebilir en önemli risk faktörleri arasındadır. Dünyada ve Türkiye'de obezite prevalansı hızla artmaktadır. Hareketsiz yaşam ve dengesiz beslenme, obezite etiyolojisinin önemli bileşenlerindendir. Asanalar gibi aktif egzersizler içermesi nedeniyle yoganın, önerilen fiziksel aktivitelere alternatif olabileceği düşünülmektedir. Yoga, çok çeşitli sağlık sorunlarının tedavisine yardımcı olmak için geleneksel tıpla birlikte kullanılan alternatif ve tamamlayıcı bir terapi olarak bilinmektedir. Kuvvet ve esneklik egzersizlerinin ağırlıklı olduğu yoga, sağlığın geliştirilmesi amacıyla uygulanması giderek artan alternatif bir fiziksel aktivite türüdür. Yoganın popülaritesinin giderek artmasıyla birlikte sağlık üzerine etkisini araştıran bilimsel çalışmalar da giderek çoğalmaktadır. Yapılan çalışmalarda, yoganın vücut ağırlığı, bel çevresi, kalça çevresi, beden kitle indeksi gibi antropometrik parametrelerde azalma ve vücut yağ kütlesi ile yağsız vücut kütlesi gibi vücut kompozisyonu üzerinde iyileştirici etkisi olduğu bildirilmektedir. Obezitenin tanımlanmasında kullanılan bu parametreler üzerine yoganın iyileştirici etkisini gösteren çalışmalar, yoganın bu etkilerinin bir fiziksel aktivite olarak enerji harcaması sağlamasının yanı sıra uyku kalitesini artırması, duygu durumunu iyileştirmesi, farkındalık ve stres yönetimi gibi etkileri nedeniyle dolaylı olarak sağlıklı besin tercihi ve dengeli beslenmedeki rolünden kaynaklandığını göstermektedir. Obezitenin kontrolünde, beslenme uzmanlarının temel önerilerinden olan sağlıklı yeme davranışı kazanımı ve idamesinin etkinliğini artırmadaki etkin rolü nedeniyle yoga önemli bir aktivite olabilir. Bu derlemenin amacı, obezitenin kontrolünde yoganın etkilerini güncel bilgiler ile sunmaktır.
Anahtar Kelimeler: Yoga; obezite; beslenme davranışı; vücut ağırlığı
Accumulation of excess body fat that negatively impacts health is defined as obesity. Overweight and obesity are among the most important modifiable risk factors for chronic diseases and premature death. The prevalence of obesity is rapidly increasing in world and Turkey. Sedentary lifestyle and unbalanced nutrition are important components of the etiology of obesity. Yoga has been known a complementary and alternative therapy that has been used with conventional medicine to help treat a wide range of health problems. Yoga which is mainly strength and flexibility exercises, increasingly applied for the purpose of health promotion as an alternative type of physical activity. With the increase in the popularity of yoga, the studies assessing the effect of yoga on health are growing. Studies have reported that yoga have positive effect on anthropometric parameters such as reduction of body weight, waist circumference, hip circumference, body mass index and improvement of body composition such as body fat mass and lean body mass. Besides these effects of yoga providing energy expenditure as a physical activity, studies show that yoga also have an indirect role in balanced nutrition and preferring healthy foods by its effects such as improving sleep quality, improving mood, mindfulness and stress management. Yoga can be an addition to recommendations due to its positive effect on healthy eating behavior acquisition and maintenance which is the main recommendations of nutritionists in the control of obesity. The aim of this review is to present the effects of yoga on obesity control with recent literature.
Keywords: Yoga; obesity; eating behavior; body weight
- Dombrowski SU, Knittle K, Avenell A, Araújo-Soares V, Sniehotta FF. Long term maintenance of weight loss with non-surgical interventions in obese adults: systematic review and meta-analyses of randomised controlled trials. BMJ. 2014;348:g2646. [PubMed] [PMC]
- Fisher G, Hyatt TC, Hunter GR, Oster RA, Desmond RA, Gower BA. Effect of diet with and without exercise training on markers of inflammation and fat distribution in overweight women. Obesity (Silver Spring). 2011;19(6):1131-6. [PubMed] [PMC]
- Blundell JE, Gibbons C, Caudwell P, Finlayson G, Hopkins M. Appetite control and energy balance: impact of exercise. Obes Rev. 2015;16 Suppl 1:67-76. [Link]
- Kiwanuka E. The role of the diet in the obesity epidemic. In: Mehrzad R, ed. Obesity. 2020. p.99-107 ISBN 9780128188392, [Crossref]
- Watts AW, Rydell SA, Eisenberg ME, Laska MN, Neumark-Sztainer D. Yoga's potential for promoting healthy eating and physical activity behaviors among young adults: a mixed-methods study. Int J Behav Nutr Phys Act. 2018;15(1):42. [PubMed] [PMC]
- Ünal B, Ergör G. Türkiye Kronik Hastalıklar ve Risk Faktörleri Sıklığı Çalışması. Sağlık Bakanlığı Yayın No: 909. Ankara: Anıl Matbaa Ltd. Şti.; 2013. p.224-9. [Link]
- DHHS, U. (2008). physical activity guidelines for Americans. Washington, DC [Link]
- Demirel H, Kayıhan H, Özmert EN, Doğan A. Türkiye Fiziksel Aktivite Rehberi. Sağlık Bakanlığı Yayın No: 940. 2. Baskı. Ankara: Kuban Matbaacılık Yayıncılık; 2014. [Link]
- Berryman JW. Exercise is medicine: a historical perspective. Curr Sports Med Rep. 2010;9(4):195-201. [PubMed]
- Govindaraja Setty AG, Subramanya P, Mahadevan B. Effect of yoga on human aggression and violent behavior-a review of the Indian yoga scriptures and scientific studies. Social and Education History. 2016;5(1):83-104. [Link]
- U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans. 2nd ed. Washington, DC: U.S. Department of Health and Human Services; 2018. [Link]
- Pescatello LS; American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription. 9th ed. Philadelphia: Wolters Kluwer/Lippincott Williams & Wilkins Health; 2014.
- Ross A, Brooks A, Touchton-Leonard K, Wallen G. A different weight loss experience: a qualitative study exploring the behavioral, physical, and psychosocial changes associated with yoga that promote weight loss. Evid Based Complement Alternat Med. 2016;2016:2914745. [PubMed] [PMC]
- Medina J, Hopkins L, Powers M, Baird SO, Smits J. The effects of a hatha yoga intervention on facets of distress tolerance. Cogn Behav Ther. 2015;44(4):288-300. [PubMed] [PMC]
- Brisbon NM, Lowery GA. Mindfulness and levels of stress: a comparison of beginner and advanced Hatha Yoga practitioners. J Relig Health. 2011;50(4):931-41. [PubMed]
- Neumark-Sztainer D, Eisenberg ME, Wall M, Loth KA. Yoga and Pilates: associations with body image and disordered-eating behaviors in a population-based sample of young adults. Int J Eat Disord. 2011;44(3):276-80. [PubMed] [PMC]
- Dittmann KA, Freedman MR. Body awareness, eating attitudes, and spiritual beliefs of women practicing yoga. Eat Disord. 2009;17(4):273-92. [PubMed]
- Ross A, Thomas S. The health benefits of yoga and exercise: a review of comparison studies. J Altern Complement Med. 2010;16(1):3-12. [PubMed]
- Vinoski E, Webb JB, Warren-Findlow J, Brewer KA, Kiffmeyer KA. Got yoga?: A longitudinal analysis of thematic content and models' appearance-related attributes in advertisements spanning four decades of Yoga Journal. Body Image. 2017;21:1-5. [PubMed]
- Sharma L. Benefits of yoga in sports-A study. Int J Phys Educ Sports Health. 2015;1(3):30-2. [Link]
- Sherman KJ. Guidelines for developing yoga interventions for randomized trials. Evid Based Complement Alternat Med. 2012;2012:143271. [PubMed] [PMC]
- Mooventhan A, Khode V. Effect of Bhramari pranayama and OM chanting on pulmonary function in healthy individuals: a prospective randomized control trial. Int J Yoga. 2014;7(2):104-10. [PubMed] [PMC]
- Manchanda SC, Mehrotra UC, Makhija A, Mohanty A, Dhawan S, Sawhney JPS. Reversal of early atherosclerosis in metabolic syndrome by yoga - a randomized controlled trial. J Yoga Phys Ther. 2013;3:132. [Crossref]
- Lee JA, Kim JW, Kim DY. Effects of yoga exercise on serum adiponectin and metabolic syndrome factors in obese postmenopausal women. Menopause. 2012;19(3):296-301. Erratum in: Menopause. 2012;19(4):486. [PubMed]
- Kanojia S, Sharma VK, Gandhi A, Kapoor R, Kukreja A, Subramanian SK. Effect of yoga on autonomic functions and psychological status during both phases of menstrual cycle in young healthy females. J Clin Diagn Res. 2013;7(10):2133-9. [PubMed] [PMC]
- Hegde SV, Adhikari P, Shetty S, Manjrekar P, D'Souza V. Effect of community-based yoga intervention on oxidative stress and glycemic parameters in prediabetes: a randomized controlled trial. Complement Ther Med. 2013;21(6):571-6. [PubMed]
- Chen KM, Fan JT, Wang HH, Wu SJ, Li CH, Lin HS. Silver yoga exercises improved physical fitness of transitional frail elders. Nurs Res. 2010;59(5):364-70. [PubMed]
- Tracy BL, Hart CE. Bikram yoga training and physical fitness in healthy young adults. J Strength Cond Res. 2013;27(3):822-30. [PubMed]
- Clarke TC, Black LI, Stussman BJ, Barnes PM, Nahin RL. Trends in the use of complementary health approaches among adults: United States, 2002-2012. Natl Health Stat Report. 2015;(79):1-16. [PubMed] [PMC]
- Global Yoga Accreditation Summit, The Spread of Yoga. Erişim tarihi: 5.11.2019. [Link]
- Türkiye Herkes İçin Spor Federasyonu, 2018. Erişim: 5.12.2019. [Link]
- Larson-Meyer DE. A systematic review of the energy cost and metabolic intensity of yoga. Med Sci Sports Exerc. 2016;48(8):1558-69. [PubMed]
- Hagins M, Moore W, Rundle A. Does practicing hatha yoga satisfy recommendations for intensity of physical activity which improves and maintains health and cardiovascular fitness? BMC Complement Altern Med. 2007;7:40. [PubMed] [PMC]
- Jetté M, Sidney K, Blümchen G. Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity. Clin Cardiol. 1990;13(8):555-65. [PubMed]
- Carroll J, Blansit A, Otto R, Wygand J. The metabolic requirements of vinyasa yoga. Medicine & Science in Sports & Exercise. 2003;35(5):S155. [Link]
- Sherman SA, Rogers RJ, Davis KK, Minster RL, Creasy SA, Mullarkey NC, et al. Energy expenditure in vinyasa yoga versus walking. J Phys Act Health. 2017;14(8):597-605. [PubMed]
- Potiaumpai M, Martins MC, Rodriguez R, Mooney K, Signorile JF. Differences in energy expenditure during high-speed versus standard-speed yoga: A randomized sequence crossover trial. Complement Ther Med. 2016;29:169-74. [PubMed]
- Richardson AS, Arsenault JE, Cates SC, Muth MK. Perceived stress, unhealthy eating behaviors, and severe obesity in low-income women. Nutrition Journal. 2015;14(1):1-10. [Link]
- Bershadsky S, Trumpfheller L, Kimble HB, Pipaloff D, Yim IS. The effect of prenatal Hatha yoga on affect, cortisol and depressive symptoms. Complement Ther Clin Pract. 2014;20(2):106-13. [PubMed] [PMC]
- Hopkins LB, Medina JL, Baird SO, Rosenfield D, Powers MB, Smits JA. Heated hatha yoga to target cortisol reactivity to stress and affective eating in women at risk for obesity-related illnesses: a randomized controlled trial. J Consult Clin Psychol. 2016;84(6):558-64. [PubMed] [PMC]
- Monnazzi P, Leri O, Guizzardi L, Mattioli D, Patacchioli FR. Anti-stress effect of yoga-type breathing: modification of salivary cortisol, heart rate and blood pressure following a step-climbing exercise. Stress and Health: Journal of the International Society for the Investigation of Stress. 2002;18(4):195-200. [Link]
- West J, Otte C, Geher K, Johnson J, Mohr DC. Effects of Hatha yoga and African dance on perceived stress, affect, and salivary cortisol. Ann Behav Med. 2004;28(2):114-8. [PubMed]
- Bryan S, Parasher R, Cahil T, Zipp PTGP. Yoga, mindful eating, and weight management. Journal of Nutritional Therapeutics. 2013;2(4):173-81. [Link]
- Sauer-Zavala SE, Walsh EC, Eisenlohr-Moul TA, Lykins ELB. Comparing mindfulness-based intervention strategies: differential effects of sitting meditation, body scan, and mindful yoga. Mindfulness. 2013;4(4):383-8. [Link]
- Shelov DV, Suchday S, Friedberg JP. A pilot study measuring the impact of yoga on the trait of mindfulness. Behav Cogn Psychother. 2009;37(5):595-8. [PubMed]
- Tapper K, Shaw C, Ilsley J, Hill AJ, Bond FW, Moore L. Exploratory randomised controlled trial of a mindfulness-based weight loss intervention for women. Appetite. 2009;52(2):396-404. [PubMed]
- Kristeller J, Wolever RQ, Sheets V. Mindfulness-Based Eating Awareness Training (MB-EAT) for binge eating: a randomized clinical trial. Mindfulness. 2014;5(3):282-97. [Crossref]
- Dalen J, Smith BW, Shelley BM, Sloan AL, Leahigh L, Begay D. Pilot study: Mindful Eating and Living (MEAL): weight, eating behavior, and psychological outcomes associated with a mindfulness-based intervention for people with obesity. Complement Ther Med. 2010;18(6):260-4. [PubMed]
- Kim TW, Jeong JH, Hong SC. The impact of sleep and circadian disturbance on hormones and metabolism. Int J Endocrinol. 2015;2015:591729. [PubMed] [PMC]
- Cedernaes J, Schiöth HB, Benedict C. Determinants of shortened, disrupted, and mistimed sleep and associated metabolic health consequences in healthy humans. Diabetes. 2015;64(4):1073-80. [PubMed]
- St-Onge MP, Wolfe S, Sy M, Shechter A, Hirsch J. Sleep restriction increases the neuronal response to unhealthy food in normal-weight individuals. Int J Obes (Lond). 2014;38(3):411-6. [PubMed] [PMC]
- Dashti HS, Scheer FA, Jacques PF, Lamon-Fava S, Ordovás JM. Short sleep duration and dietary intake: epidemiologic evidence, mechanisms, and health implications. Adv Nutr. 2015;6(6):648-59. [PubMed] [PMC]
- Patel SR, Malhotra A, White DP, Gottlieb DJ, Hu FB. Association between reduced sleep and weight gain in women. Am J Epidemiol. 2006;164(10):947-54. [PubMed] [PMC]
- Spiegel K, Tasali E, Penev P, Van Cauter E. Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Ann Intern Med. 2004;141(11):846-50. [PubMed]
- Field T, Diego M, Delgado J, Medina L. Tai chi/yoga reduces prenatal depression, anxiety and sleep disturbances. Complement Ther Clin Pract. 2013;19(1):6-10. [PubMed] [PMC]
- Halpern J, Cohen M, Kennedy G, Reece J, Cahan C, Baharav A. Yoga for improving sleep quality and quality of life for older adults. Altern Ther Health Med. 2014;20(3):37-46. [PubMed]
- Khalsa SB. Treatment of chronic insomnia with yoga: a preliminary study with sleep-wake diaries. Appl Psychophysiol Biofeedback. 2004;29(4):269-78. [PubMed]
- Mansur RB, Brietzke E, McIntyre RS. Is there a "metabolic-mood syndrome"? A review of the relationship between obesity and mood disorders. Neurosci Biobehav Rev. 2015;52:89-104. [PubMed]
- Nicholls W, Devonport TJ, Blake M. The association between emotions and eating behaviour in an obese population with binge eating disorder. Obes Rev. 2016;17(1):30-42. [PubMed]
- Trief PM, Cibula D, Delahanty LM, Weinstock RS. Depression, stress, and weight loss in individuals with metabolic syndrome in SHINE, a DPP translation study. Obesity (Silver Spring). 2014;22(12):2532-8. [PubMed] [PMC]
- Puksic S, Mitrovic J, Culo MI, Zivkovic M, Orehovec B, Lucijanic M, et al. THU0573 yoga leads to sustained improvement in fatigue and mood in rheumatoid arthritis: preliminary results of a randomized controlled trial. Annals of the Rheumatic Diseases. 2020;79:528. [Link]
.: İşlem Listesi