Lo yoga può davvero aiutare con la FSGS? Guarda cosa dice la ricerca
La glomerulosclerosi segmentale focale (FSGS) è una malattia renale cronica che può influenzare la funzione renale. Può anche causare dolore, gonfiore, affaticamento e altri sintomi che possono avere un impatto sulla salute e la qualità della vita di qualcuno.
To learn whether a Mind-Body Intervention can provide health benefits for someone living with a chronic kidney disease (CKD), researchers studied the impact of yoga.
Yoga is an umbrella term for a variety of ancient practices that combine physical poses, concentration, and deep breathing. It typically connects movement with mindfulness for both physical and mental well-being. It is often used as a complementary approach along with traditional treatment for a variety of health conditions because of its many health benefits (and little risk or financial cost).
Yoga and Chronic Kidney Disease
In this study, researchers followed 50 patients with CKD for six months. In this group, 25 patients stayed with conventional treatments, and 25 patients were offered yoga therapy along with conventional treatments.
In the group who practiced yoga, the following benefits were observed:
significant reduction of blood pressure (both systolic and diastolic numbers). This is important because controlling high blood pressure (or hypertension) can help slow disease progression and lower risk for heart disease.
reduction in urea and creatinine in the blood, which can improve kidney function
significant improvement in physical health and mental wellbeing, which can lead to an improved quality of life.
In another study with patients on dialysis, a 3-month yoga intervention was proven to be significantly effective in managing pain, fatigue, and sleep disturbance. Patients practicing yoga also experienced significant reduction in creatinine, blood urea, alkaline phosphatase, and cholesterol.
Incorporare lo yoga per aiutare la FSGS
In each of these studies, yoga was practiced five days a week or more for at least four months in a row. If you are new to yoga, this may sound overwhelming. But the reality is that you can practice yoga in your home with relative ease. Let’s review a few details from these studies.
In the first study, patients trained in Asanas. That’s a type of yoga that uses specific body postures that help you stretch and lengthen. Postures incorporate stretching while standing, sitting, or lying down. Patients practiced Asanas for 15-20 minutes.
As part of their daily yoga, they also practiced breathing techniques (called Pranayama) for 10-15 minutes and relaxation techniques with mindfulness for another 20 minutes.
In the second study, participants practiced a style of yoga called Hatha yoga, which is a slow and gentle practice that connects the breath with body and mind.
While these studies prescribed a particular yoga practice with their study participants, it’s likely other styles of yoga deliver benefit as well. You can always explore different practices to see what you like and what works for you.
Tips to Get You Started.
Here are a few tips to get started with a yoga practice:
1.) Parlate con il vostro medico prima di iniziare qualsiasi nuova routine di esercizio.
2.) Fai la tua ricerca. Ci sono tanti ottimi modi per imparare lo yoga. Oggi, ci sono grandi video su YouTube, puoi prendere un libro dalla biblioteca, o puoi chiedere ad amici e familiari cosa possono raccomandare. Potresti anche trovare uno studio di yoga locale o lezioni di yoga offerte gratuitamente nella tua comunità (molte biblioteche o centri comunitari o per anziani offrono lezioni di yoga gratuite per i residenti).
3.) Trova un posto comodo in casa tua che sia tranquillo o silenzioso. Vorrai indossare abiti comodi e avere un tappetino antiscivolo.
4.) Inizia da dove sei. Lo yoga è il tuo viaggio, senza uno stato di perfezione verso cui tendere e senza competizione con gli altri. Si chiama pratica, perché è la tua pratica. È la tua possibilità di fare il check-in con te stesso e di essere consapevole di come ti senti.
5.) Mantenere una pratica regolare. Più fai yoga, più vorrai fare yoga! Quindi inizia con programmi più brevi (15-20 minuti) mentre sviluppi l'abitudine. Cerca di capire cosa ti piace e cosa ti fa sentire bene. Quando inizierai a sentirti a tuo agio con lo yoga e con le tue capacità, potrai espandere la tua pratica per un beneficio continuo.
Reference:
RK, Arya TV, Kumar A, Yadav A. Effects of 6 months yoga program on renal functions and quality of life in patients suffering from chronic kidney disease. Int J Yoga 2017;10:3-8.
