Alternative methods of preventative care are invaluable resources that practitioners can recommend to promote well-being, as it is highly therapeutic and cost-effective. This week I chose to examine three holistic preventative health strategies- yoga, breathwork, and massage therapy.
Yoga is an exceptional practice to add to one’s health routine because it incorporates exercise, breathwork, and meditation, all in one. Yoga and meditation assist in regulating neurotransmitters, neuropeptides, hormones, and cytokines that interact with the immune and nervous systems (Madan et al., 2022). Yoga has been shown to release serotonin, oxytocin, and melatonin which helps reduce anxiety and stress (Madan et al., 2022). Yoga can be practiced amongst any demographic and there are few barriers to entry. Free classes are available online, allowing patients to practice from home. It is even possible to do yoga without a mat by using a carpet or towel. Limitations may include those with little desire or motivation and those with physical limitations; however, many alternative poses can suit different physical needs and even chair yoga is fantastic for the elderly. Populations that would benefit most from yoga include those with chronic pain, depression or anxiety, and patients recovering from injury.
Breathwork is another health practice that is cost-effective, accessible, and convenient. Breathwork deactivates the sympathetic nervous system and improves cardiovascular function. Breathing exercises decrease blood pressure, regulate glucose levels, and decrease anxiety (Merschel, 2023). In contrast, breathwork can also help those suffering from depression by activating the sympathetic nervous system using fast-paced breathing exercises. Breathwork is beneficial for any demographic, especially those suffering from cardiovascular disease, diabetes, depression, or high anxiety levels. Free guided breathwork is accessible online and can be practiced anywhere. Again, limitations are few including lack of motivation, compliance, and patient discomfort.
Massage therapy is known to release physical and mental stress in the body, improve circulation, and enhance emotional well-being. According to the Benson Henrey Institute for Mind Body Medicine, 60-90% of all US medical visits are for stress-related disorders like chronic pain, headaches, heart disease, and hypertension (Kennedy et al., 2018). Massage therapy could help ease these populations’ disorders. Limitations are mainly cost-related. It is expensive to get a massage regularly and insurance will not always cover the cost.
References
Kennedy, A. B., Cambron, J. A., Dexheimer, J. M., Trilk, J. L., & Saunders, R. P. (2018). Advancing health promotion through massage therapy practice: A cross-sectional survey study. Preventive Medicine Reports, 11, 49–55. https://doi.org/10.1016/j.pmedr.2018.05.001
Madan, S., Sembhi, J., Khurana, N., Makkar, K., & Byati, P. (2022). Yoga for preventive health: A holistic approach. American Journal of Lifestyle Medicine, 17(3), 155982762110597. https://doi.org/10.1177/15598276211059758
Merschel, M. (2023, July 7). It’s not just inspiration – careful breathing can help your health. www.heart.org. https://www.heart.org/en/news/2023/07/07/its-not-just-inspiration-careful-breathing-can-help-your-health
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