Everyone is suffering from hormone imbalance which collapses the metabolic system and the outcome is obesity. When we have specific pattern or routine for our life then we’ll have set body. If we disturb that pattern then we start getting into the lifestyle disorders like obesity and metabolic
dysfunction. There is metabolic flexibility in youth, the body follows a rhythm but later in life due to other responsibilities, sedentary lifestyle, poor diet, and stress it can lead to metabolic rigidity and weight gain. After the age of 30-40, hormonal decline contributes to slower metabolism and fat accumulation. The priority changes, and when there is a glitch in the pattern then everything suffers.
The rise in childhood obesity is due to poor dietary habits, having ultra processed foods like pizza, burgers, pastas, noodles sugary snacks etc. The chemicals which had been used to in these food items is not scientifically approved. But now we can see a huge shift in countries like Norway, Japan, Singapore and many other Asian countries are strictly working on mindful eating. Slowly people are able to maintain their weight. When you sustain your weight then the digestive system, the metabolic system optimizes its function and there is hormonal balance, you will be able to control PCOS / PCOD symptoms.
In yoga there is a very strong ancient practice called Siddha Walk. It benefits your mind, body and soul. You need to walk barefoot on natural grass in 8- shape. Best time to practice is early morning with sunrise. In Siddha walk time and direction both are important. So from south to north you walk for 21 minutes and then repeat and reverse. It improves digestion, boosts circulation, reduces stress and balances hormones. Walking barefoot reduces inflammation, it emphasizes slow, movement with awareness.
Another very powerful breathing technique from Yoga is is Kapalbhati Pranayama. It has direct impact on your stomach which stimulates the hormones and rewires for body conditioning. It boosts digestion and metabolism. You can sit down in sukhasana, then make fists with both hands to form Mushti Mudra. Don’t fold them too tightly. Keep them on your knees and keep your back straight.
Focus on your stomach with rapid, forceful exhalations with passive inhalations. You should practice this on an empty stomach. Do this for atleast 5 mins. Then try to make a routine to do 2-3 cycles of it. Regularly do this for 10-15 days for good results.
Diet plays an important role in obesity management. You need to be careful with what you eat. Avoid ultra-processed food, artificial sweeteners. Have food which is high in fiber and protein. Try to finish your last meal by 6pm.
Stress is also responsible for weight gain. It builds unseen weight to the body. For example like someone gives you false news that your child met with an accident, you can be so stressed out that you might have a heart attack. By taking stress you restrict yourself and jam your body. Half of the population is under stress. Meditation practices help to reduce stress. Swas Dhyan, can be practiced regularly. You can sit in sukhasana, close your eyes, deep inhalation and exhalation, Observe your natural breath. Do this for 10 mins everyday It‘s especially effective for obesity and anxiety.
Thus,Yoga offers a holistic approach to manage obesity and metabolic syndrome. It enhances fat loss, balances hormones, and improves sleep. It is an ancient practice, a powerful metabolic therapy approved by modern science. Practicing daily for 20 minutes will give you very good results.
