Yoga And Nurition: The Key To Well-Being

As we live faster and faster and stressors multiply, many people are looking for balance in their private and professional lives, both mental and physical. Good physical health and mental balance are the two vectors of a person’s well-being: how to achieve and maintain them? The key to well-being is above all to listen to your body and to achieve harmony between your body and your mind. A balance that yoga, combined with a healthy and balanced diet, can achieve!

Benefits of yoga: well-being

Yoga is a very old discipline since its origins date back to more than 5,000 years ago in India. The primary objective of yoga is to achieve a certain harmony of body and mind, as its name indicates: the word “yoga” comes from the Sanskrit root “jug”, which means to unite, join, connect, harmonize …

Yoga Nutritional Therapy

Originally, people practiced yoga to meditate. Over time, different styles of yoga were born, with different yoga postures. It is the foundation of a school of Hatha Yoga by the Indian yogi Krishnamacharya in the 20th century that allowed this discipline to spread on a larger scale, especially in the West. Today, more than 2 million French people practice yoga!

A typical yoga session consists of breathing exercises, yoga postures (more or less fast), and sometimes meditation. At the end of the yoga session, when you practice regularly, you feel a sense of well-being that lasts beyond the session.

And for good reason, yoga has many benefits. For starters, yoga will calm the mind and therefore keep stress at bay. It will help you to distance yourself from your daily worries, to see them in a different light, and therefore to be less affected by what may happen to you. Yoga also helps to build self-confidence as you become more aware of your body and your yoga breathing and as you progress in your practice. Finally, yoga improves the ability to concentrate since the practice implies immersing oneself completely and chasing away all parasitic thoughts. Some studies have proven that yoga improves the quality of sleep.

Yoga also has physical benefits: breathing exercises teach you to control your breath and will therefore strengthen your cardiac system and the health of your lungs. At the same time, the yoga postures will gradually strengthen your deep muscles and improve your flexibility: your body will be toned and you will feel better every day!

The benefits of yoga are now recognized, even by health professionals: witness the birth of a new discipline called “yoga therapy”, which aims to relieve physical pain or improve the state of mind of a patient through yoga!

The ideal would be to practice regularly, even to do yoga every day.

Yoga Nutritional Therapy

Healthy Eating: Getting the right nutrition

Of course, to improve your overall well-being, yoga will only be effective if it is combined with a healthy lifestyle. This includes a healthy and balanced diet. Eating healthy is one of the principles that a good yogi must have in his daily life. It is the principle of non-violence (Ahimsa in Sanskrit), towards oneself, those around us, and especially the animals. It is therefore recommended to yoga practitioners have a good yoga diet.

For a healthy diet, you should of course include fruits and vegetables, important sources of micronutrients, fiber, and antioxidants, in all your meals. The fiber in particular is essential for the proper functioning of your digestive system. So, eat 5 servings of fruits and vegetables a day (2 fruits and 3 vegetables), while favoring seasonal fruits and vegetables, richer in vitamins and minerals.

If you are vegetarian, for your protein intake, choose legumes such as chickpeas, lentils, or kidney beans. You can also choose soy-based foods or dried oleaginous fruits.

If you are not a vegetarian, limit animal foods to 1 portion per day, which is the equivalent of 25 g of cold cuts, if possible in the morning (eggs for example) to avoid hunger pangs before lunch. You should not exceed 500 g of red meat (excluding poultry) per week: replace meat with fish, especially fatty fish (sardines, mackerel, tuna), which are rich in omega 3! The “good” fats, moreover, should be consumed without moderation for their cardio-protective effect: in addition to fatty fish, rapeseed, walnut, or flaxseed oils are a good source of polyunsaturated fatty acids.

To avoid diabetes-type pathologies, we prefer foods with a low glycemic index (GI), such as whole grains, legumes, oilseeds, etc. High GI foods should be limited, such as sweetened products, pastries, white bread, cookies… Even if, for mental balance, it is not recommended to deprive oneself (it leads to frustrations) and to categorize certain foods as “allowed” or “forbidden”! Healthy nutrition is above all a balance.

Yoga and nuriton

The most important micronutrients for well-being:

  • Magnesium, which limits the release of stress hormones and therefore improves resistance to stress: is found in dark chocolate with at least 80% cocoa, oilseeds, whole grains, and legumes
  • Iron plays an essential role in the transport of oxygen and in the construction of hemoglobin. An iron deficiency causes great fatigue. It is found in red meat, offal, and legumes.
  • Vitamin C is also important, especially because it promotes the assimilation of iron. It is found in raw fruits and vegetables (citrus fruits, blackcurrants, kiwi, peppers, tomatoes…)

If you consume processed foods, it is interesting to know the composition to see if they are harmful or not. For this, you can use an application on the phone.

In addition to these menu recommendations, it is important to take the time to eat (this facilitates satiety and digestion), and to stay well hydrated. It is recommended to drink 1.5 L of water per day, and more in summer.

Yoga and nutrition: what you should know

Practicing yoga on a daily basis and eating healthy foods are two habits that everyone can do for their well-being. If your body and mind are in harmony if you are calmer and more toned, and if you bring the right nutrients to your body, the machine will work even better and you will feel good in your skin and good in your head!

Yoga Diet

How to practice yoga for nutrition therapy

Bad eating habits can lead to deficiencies, including those related to energy. It is not for nothing that many of us feel tired after meals.

This is where the Yoga of Nutrition, Hirani yoga, comes in.

It allows us in a simple, daily way and via rules which are similar to the naturopathic hygienist of :

  • Optimize our digestion, assimilation, and get the maximum benefits of food.
  • Preserve and even expand our energy.
  • Be a little more mindful every day and thus among the many benefits: be less stressed, see and improve the management of our emotions.

The 7 keys to get started

  1. Being hungry: this also means listening to your body, sensations, and emotions.

The hygienist Albert Mosséri writes and adds: “Hunger is a normal manifestation of the body, and all the normal functions of the body give pleasure. Appetite is a false hunger. True hunger is not accompanied by any symptoms, there is no headache or discomfort. One’s thoughts are clear, one’s mind lucid, one is optimistic, happy, tranquil, serene.”

It is also important to be a little hungry at the end of the meal, which will help you not to feel too heavy. And if you are forced to finish your meal for reasons of propriety, you should know that in China, propriety means not finishing your meal: it’s all a question of perspective.

  1. Chew as much as possible: beyond helping us to take our time and not to brutalize our digestive organs. Moreover, ptyalin (or salivary amylase) which is an enzyme contained in saliva has amazing properties on certain inflammatory and degenerative processes.
  2. Play the king of silence: We are at the table, an angel passes by and uneasiness sets in or conversely any memory of a good time around the table will be synonymous with discussions, laughter, music. And it is true that sharing a meal with someone you like is beneficial.

But silence can be just as beneficial! Trying one meal in silence per week, and to start, is very accessible. It is not a monk’s practice but a technique that will allow us to feel a sense of peace throughout the day even if it is busy. It will be enough to cut the course of our actions, to concentrate a few seconds on ourselves to feel this state of well-being according to Omraam Mikhael Aivanhov, author of “Yoga of Nutrition”. Magic!

yoga for Healthy diet

  1. Breathing: Breathing, like eating, nourishes us, supports circulation if it passes through the diaphragm, and allows us to detoxify the body. It will support digestion by the combustion that it will bring.

More simply, it allows us to live (the aficionados of yoga know the prana which is the breath and also the breath of life for the Hindus). We cannot do without it for more than a few minutes and it is the only function that can be done in a conscious and unconscious way. Here it is just necessary not to forget to breathe! (Stress can often override this, without us really realizing it).

In Naturopathy, it is considered that six large and slow deep breaths, mobilizing the abdomen, the kidneys, and the sides, and not only the ribs and the sternum, practiced consciously, six times a day would be part of daily vital hygiene.

Among the benefits, we find nervous regulation, better emotional control, better sleep, better digestion, better intestinal transit, better tonus, …and a more serene thought.

  1. Favor a mainly vegetal, raw, organic food if possible, varied, balanced in quantity, with the least possible amount of refined, transformed, chemical food/ingredients constituting it, thus qualitative. The objective is not to intoxicate our body, to bring it what it needs (vitamins, minerals, enzymes…) and not to aggravate the deficiencies that many of us have because of our modern lifestyle. It will also be important, to complete with a “small naturo touch”, to look at the food associations.
  1. Looking at your plate (your sandwich or bowl depending on your styles and desires!): Taking the time to look at what we are eating is essential to slow down but also to prepare for this daily feast and gifts. First with the eyes, then perhaps also via the smells, the touch, and finally with our taste buds. All our senses feed us, it would be a pity to take advantage of what is at our disposal, awakens us, and gives us well-being.
  2. Take 10 minutes after the meal: Close your eyes, feel that pleasant after-meal sensation and give yourself the gift of 10 minutes to enjoy it. 10 minutes of the gift of fullness three times a day, I’ll sign up right away!

What To Conclude?

Yoga makes you fit, but it also gives you a lot of benefits. The best part is that it’s free! It’s great to start your day with an hour of meditation or a little yoga every morning. It will help you release tension and anxiety.

Eat healthily! A balanced diet is essential for your health. The best way to eat well is to eat fruits, vegetables, lean protein, and whole grains. Yoga is all about strength, flexibility, and balance, while meditation is all about being calm and still.

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