The Studio Durham House Blog | Yoga & Sleep

Yoga & Sleep

Poor sleep quality has been associated with obesity, high blood pressure and depression, among other disorders.

Studies show that incorporating yoga into your routine could help promote better sleep.

In a 2005 study, 69 elderly patients were assigned to either practice yoga, take an herbal preparation or be part of the control group.
The yoga group fell asleep faster, slept longer and felt more well-rested in the morning than the other groups.

Another study looked at the effects of yoga on sleep in patients with lymphoma. They found that it decreased sleep disturbances, improved sleep quality and duration and reduced the need for sleep medications.

Though the way it works is not clear, yoga has been shown to increase the secretion of melatonin, a hormone that regulates sleep and wakefulness.

Yoga also has a significant effect on anxiety, depression, chronic pain and stress — all common contributors to sleep problems.

The Studio Durham House Blog | Nutrition for Pilates

Most Pilates practitioners understand that Pilates is a lifestyle and not just an exercise routine, and proper nutrition is one of the best ways to invigorate this lifestyle. Today we explore a few nutritional tips which can support your Pilates practice (and exercise in general).

Stay Hydrated

Good hydration provides maximum flexibility, so you get the most out of your Pilates routine. And, since so many cellular chemical reactions are water-based, especially in the muscles, proper hydration boosts strength and endurance, so you can squeeze an extra few minutes out of each Pilates session. That little extra effort often makes a significant difference in how you look and feel.

The water you drink way before you come to class is the water your body will use for cooling and to maintain your blood pressure in class. Coming to class dehydrated can even make you feel dizzy or nauseated.

Hydration for the class you’re going to take can even start the night before. Drink in the morning or throughout the day before you come to class and you’re sure to feel on top of your game.

Boost Protein Intake

It is no secret that your core and your stomach are going to get seriously worked.  Therefore you need to have a solid nutritional base when undertaking regular Pilates. Stick to lots of protein and fresh fruit and vegetables to give yourself the best choice.

Protein is slow-digesting energy that supports the endurance for Pilates workouts. Proteins also create a feeling of fullness, so adjust your eating/workout schedule accordingly.

Protein is slow-digesting energy that supports the endurance for Pilates workouts, and aids muscle and tissue repair following an intense workout. Proteins also create a feeling of fullness, so adjust your eating/workout schedule accordingly.

Pilates is a wonderful way to enhance your life both physically and emotionally. The more you can do to optimize your Pilates workout, the better results you’ll see. By making these few nutritional changes, you can truly take your Pilates routine to the next level.

To find out more about Pilates visit our website thestudio@durhamhousechiropractic.co.uk.

The Studio Durham House Blog | Exercise and Holistic Health

Yoga at Durham House

There are vast amounts of literature available that discuss the benefits of exercise on everything from your physical, emotional, spiritual and intellectual health.  At The Studio Durham House we offer a range of weekly group classes; including yoga, flexicore, pilates and barre, as well as regular workshops and courses that can support one or more pillars of
your overall holistic health.

In today’s blog we look at the key benefits of taking part in regular group exercise on your health and well-being.

Group training for mental health. 

As far back as the early 80’s scholars were looking at the benefit of physical activity on mental health. Researchers  Folkins & Sime  found that physical fitness training leads to improved mood, self-concept, and work behaviour; whilst the evidence was less clear as to its effects on cognitive functioning, although it does appear to bolster cognitive performance
during and after physical stress. Further research in the mid 80’s by Barre-Taylor, Sallis & Needle suggested that physical activity and exercise probably alleviates some symptoms associated with mild to moderate depression.

Nowadays many organisations promote the benefits of regular exercise on our sense of self, ability to function well individually or in relationships, deal with the ups and downs of life, cope with challenges and making the most of opportunities. Regular exercise has been suggested to give us control and freedom over our lives and give us a sense of purpose and value, which is turn connects us to our community and surroundings.

Exercise and physical health.

In addition to the benefits of exercise on mental health, exercise and physical health are extremely well documented. Exercise, play and sport all constitute physical activity and all have a part to play in your physical health. This can include the management of body composition, the ability to move correctly, and being in control of your body. Furthermore, the exercise has been found to combat health conditions and diseases.

Researchers suggest that no matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the “good” cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. Regular exercise helps prevent or manage many health problems and concerns, including, strokes, high blood pressure, type 2 diabetes and arthritis.

Exercise and intellectual health

Firstly, when you are describing intellectual health you are referring to having the ability to use the resources available to expand one’s knowledge, improve one’s skills, and create potential for sharing with others.

Countless studies have shown that regular physical activity and fine-tuned motor skills benefit cognitive function beginning in infancy and continuing through every stage of our lives.

Neuroscientists have known for decades that brain-derived neurotrophic factor (BDNF) is released during aerobic exercise and stimulates neurogenesis (the growth of new neurons).

This provides you with a much needed boost for the brain regardless of your age or when you start.

Exercise and spiritual health

Finally, despite less scientific research that is available, many individuals and organisations suggest a positive correlation between physical activity and spiritual health. Basic improvements like promoting mindfulness and improving your relationships, it has also been found to make you more sociable and heighten your intuition.  These can be especially prevalent in a group training environment like the one available at the Studio Durham House.

In summary

So, to summarise, any form of activity, be it running, yoga, weight training has been found through research to provide a positive effect on all aspects of your overall holistic health and, no matter who you are, it is not too late to start.