Nutrition and a healthy diet are Important to maximize results of Hot yoga…
July 1, 2009 by admin
Filed under Featured, Front Page News
Nutrition – Hot Yoga
Nutrition and a healthy diet are crucial while practicing Hot yoga or Bikram Yoga. Here are some facts regarding the positive benefits of Hot Yoga and some drawbacks the practice might have on the body. However, these drawbacks can be fixed with nutrition and dietary intervention.
Sweat – What is being lost?
Sweat contains primarily water. It also contains minerals, as well as lactate and urea. Mineral composition will vary with the individual, along with the source of sweating (exercise, sauna, etc.), the duration of sweating, and the composition of minerals in the body.
Minerals in sweat = sodium 2 grams/liter, potassium 1 gram/liter, calcium 0.015 gram/liter, magnesium 0.0013 gram/liter. Also many other trace elements are excreted in sweat: zinc (0.4 mg/l), copper (0.3 – 0.8 mg/l), iron (1 mg/l), chromium (0.1 mg/l), nickel (0.05 mg/l), and lead (0.05 mg/l).
One of the most important elements lost in sweat is calcium. The average calcium lost in sweat varies from 90mg to 100 mg for every 90 minutes of exercise. Taking several Bikram classes day after day can take a toll on the calcium levels in the blood and inside of the bones. The recommended daily allowance of calcium is 1500-2000 mg a day based on exercise induced sweat loss. Taking a multivitamin and/or a daily calcium supplement can help keep calcium levels balanced while also preventing osteoporosis in the future.
Benefits of Bikram Yoga
There are several benefits that Bikram techniques have on the body. Research shows that Bikram has a positive effect on:
o Relieving and preventing medical conditions such as:
· Hypertension (high blood pressure)
· Heart disease
· Asthma
· Diabetes
· Arthritis
· Carpal Tunnel
· Bowel diseases (Crohn’s, Ulcerative Colitis, IBS)
o Easing the symptoms of back pain and nerve damage
o Increasing motor variability for both adults and adolescents
o Improving balance and stability
o Improving leg muscle control
Cautions
Bikram yoga is not for everyone. The room is extremely hot and humid and may take some time getting used to. Dr. Robert Gotlin, director of orthopedic and sports rehabilitation at the Beth Israel Medical Center said, “Heat increases one’s metabolic rate, and by warming you up, it allows you to stretch more, but once you stretch a muscle beyond 20 or 25 percent of its resting length, you begin to damage a muscle.” Therefore, take caution while performing each posture to make sure you do not over-do it. Take one step at a time, and on the second set of each posture, stretch a little more than before.
My advice for everyone who is taking Bikram Yoga seriously should make sure they are eating a well-balanced diet.
3-5 servings of fruit a day
3-5 servings of vegetables a day
3 servings of milk/cheese a day (Low-fat or fat-free)
Whole grain/whole wheat foods
6 glasses of water a day
Fiber rich foods
Limit sugary, refined foods (sodas, white bread, white rice, chips, starches, etc.)
Enjoy your favorite foods in moderation
Portion control
Antioxidant fruits (blueberries, plums, red grapes, strawberries, blackberries)
-To prevent aging and cell deterioration induced by sweat loss
Add a multivitamin daily
Hope everyone has taken good use of this information. Good luck to all!
Eat right and Stay Healthy.
By: Chelsea Warren (UNLV Student Dietetic Association)
Useful Websites
www.americanheartassociation.com
www.nih.gov (National Institute of Health)
Resources:
- Chhabra MK, Lal A, Sharma KK. Status of lifestyle modifications in hypertension. Department of Pharmacology, University College of Medical Sciences and GTB Hospital.
- Hart CE, Tracy BL. Yoga as steadiness training: effects on motor variability in young adults. Department of Health and Exercise Science, Colorado State University, Fort Collins, USA.
- Khalsa SB. Yoga as a therapeutic intervention: a bibliometric analysis of published research studies. 2007. 187-195.
- Ram FS, Holloway EA, Jones PW. Breathing retraining for asthma. Department of Physiological Medicine, St. George’s Hospital Medical School, University of London, Tooting, UK.
- Woolery A, Myers H, Sternlieb B, Zeltzer L. A yoga intervention for young adults with elevated symptoms of depression.
- $59 for One-Month Unlimited Pass to Bikram Yoga
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Thanks for information regarding calcium loss! Good tips
Interesting article…
Why would Bikram Yoga NOT be for everyone?
The name of the style of hatha yoga is “Bikrams Beginning Yoga Class.”
The same way the article reads regarding the heat being “EXTREMELY HOT”
the room is kept at an average of 105′ at 40% humidity.
Let the reader decide after digesting the facts and one to three classes
if the series is “NOT FOR EVERYBODY”
Sincerely …
Hey does the body start to sweat more or less outside of yoga class once one has gotten used to the routine?
who says you need milk and cheese… ever heard of vegan or raw diets to improve health, longevity, and mental function… The nih is not a good source for info on diet — do you trust the fda?!?… you’re stating opinions as if they’re facts… just because you learned it in a college class doesn’t mean its true… great info on the minerals lost in sweat — this should be available for all bikra students at all studios… … …
Vegan/Vegetarian diets along with raw foods still require Vitamin B12 supplementation. Most vitamins/minerals that are excluded in these types of foods do not have this vitamin. Look it up to find more info. NIH is not the only source I mentioned. Go to eatright.com. Best source so far that I use for nutrition related information. All the information I stated, is researched based and not based on my opinion at all. Just fyi.
Sincerely.
I truly believe that bikram yoga benefits everyone, it’s a diferent story what we allow our minds to think and do! But then again everyone has a right to their opinion.
Sincerely,
For those who are vegan or avoid dairy because they are lactose intolerant (which all humans are; we are not meant to drink cow’s milk!), here are some other great sources of calcium:
leafy greens (kale, bok choy, dandelion greens, etc.)
beans (including bean products like tofu)
Many soy and nut milks have natural amounts of calcium and are fortified with extras, including B12 & Vitamin D, which helps calcium absorption. Vitamin D can also be obtained by standing outside in the sun!)
Nuts and seeds (almonds and sesame seeds are the best!)
*Please note that excessive intake of protein can also cause calcium loss, as it increases the renal acid load, causing calcium to be excreted through the urine.
For more info please see the book “Becoming Vegan” by Brenda Davis. It goes over all of the nutritional requirements needed by the body and how you can get it on a vegan diet!
Yoga is a way of life, a conscious act, not a set or series of learning principles. The dexterity, grace, and poise you cultivate, as a matter of course, is the natural outcome of regular practice. You require no major effort. In fact trying hard will turn your practices into a humdrum, painful, even injurious routine and will eventually slow down your progress. Subsequently, and interestingly, the therapeutic effect of Yoga is the direct result of involving the mind totally in inspiring (breathing) the body to awaken. Yoga is probably the only form of physical activity that massages each and every one of the body’s glands and organs. This includes the prostate, a gland that seldom, if ever, gets externally stimulated in one’s whole life.
Meditation Techniques Yoga
5 years ago I wrote a book called the “6 freshetarian principles”. About one third of that book was on diet. There are so many really wierd ideas about what is best for you that I believed it important to give other my 20+ years of experience as a Physician. The basics are very simple. First is Variety, second is raw uncooked and unprocessed, with few exceptions, most food is better eaten raw. Whether you should be vegitarian or vegan depends upon you in too many ways to count. Genetic back ground, food patterns of your family, and how you developed. What activities are you involved in, etc. So while some people will do just fine on a raw vegan diet, others will require some animal products. Blood type and or Genotype is only part of that equation.
While I agree with the original poster’s point that a healthy diet is necessary while doing something as strenuous as Bikram yoga, her dietary recommendations are pretty standard and appear to revolve around the FDA model which does not work for many, many people. I for one can not tolerate dairy. I am lactose intolerant as so many people are. For me it is a direct cause of constipation and upper respiratory congestion and mucus. Now in my 50′s, I have learned this from 30+ years of trial and error, self-observation, extensive reading and study, and 15 years now of working in the field of alterntive medicine. Doing this work I have learned that the traditional FDA-type recommendations for diet just don’t work for a lot of people. I am also highly intolerant of wheat, again as so many people unknowingly are. So, this heavy emphasis on grains – even whole grains does not work for many. Finally 6 GLASSES OF WATER IS WAY TOO LITTLE TO SUSTAIN A HOT YOGA PRACTICE. Most people need more than 8 glasses a day to maintain a healthy level of hydration while doing this practice, maybe as much as 12 glasses.
In sum, there is no “one best diet” that fits all people. Some do well with vegetarianism, some not. Some do well with milk and dairy, some do not. Just look aroud the planet and you’ll see cultures who consume very little dairy but have rare problems with osteoporosis. Or find centenarians who consume animal products, while some vegetarians swear that their approach is the only one that will lead to longevity. I personally do best with a paeleolithic type approach, focusing on leafy greens, other non-starchy veggies, nuts, fruits – esp berries, and small amounts of fish, poultry, and meat… and also raw meals as much as possible (striving to do more). I eat no dairy and only small amounts of grain (with many grainless days). This is the diet on which I thrive and feel the best, and which has helped me heal from a very painful and scary diagnosis of rheumatoid arthritis – a disease which has a very poor prognosis. So, let us be careful about espousing one approach to diet. One man’s feast is another’s poison. Be open minded to all views, experiment, read and study as much as you can about as many different points of view as possible. Consult with traditional and alternative practioners – but critically and objectively evaluate them all. Learn to tune in to your body with the help of yoga, and find the path that works for you.
I just want to know why all the classes changed? There’s no Bikram or Moksha class anymore. Everything is combined. What are these benifits form the new classes?
Hi Michelle,
Hope this message finds you well and in good health! : ) Yes, we have been going through some changes for 2010, but although you may see some new names on the schedule, we are here to offer the same amazing, first-rate yoga classes you are used to!
At the outset, change is usually awkward, but at times is necessary to grow and change the status quo. Please be patient with us through the interim and know that we cherish you patronage.
Why are these changes good?
*The Venus Beginner class contains the same flavor as Bikram’s Beginner class, but has been enhanced, to include some much needed core strengthening and hip openers, etc. Also elements that were causing injury have been removed, such as “locking knees back.” Most of these classes are taught by the same awesome (Bikram) teachers, who have gone through addition training and Anatomy and Physiology courses to be certified to teach this new class. The end result to all this is that you get a better class with a more educated teacher.
*The Earth Flow and Mars Power class are congruent the Moksha classes. Once again, most of these teachers are Moksha certified as well, but have undergone further training to offer our students with a better class, and attend more thoroughly to the individual needs of each student. The Mars Power class has some postures that may be new to you if your coming from Moksha or Bikram, but is an awesome class nonetheless.
*Also, the Baptiste, Yin and Hot! Pilates are wonderful classes in their own right and merit a visit if you get a chance!
We are here to serve and desire to continue to offer the very best in all things yoga!!! And we want you to know that we are working hard to bring you the most amazing classes possible and seek to continue to enhance your experience, and bring you the best value!
Warmly,
Vegas Hot!
Good Afternoon Everyone
After reading most of these comments, I came across some very good diet suggestions. What I also noticed was quite a bit of animosity toward the author of the nutrition portion of this link. I agree that all of our dietary needs are different and that it is specific to different factors in our lives, but to disect it as poor advice isn’t really fair.
Also she mentions that Bikram is not for everyone and I saw some heated responses. some people are not prepared to push their body to what its fully capable of, therefore it ISN’T for everyone…..not at that moment in their life.
Things will remain foreign to our bodies until we attempt to adjust. I give praise to those who even take the initiative to test their bodies. We all have the same intention when coming into something like this. Who are we to judge?
Hello! I happened upon your website while i was on Bing searching for a few recent Twitter trends to find out what’s been popular recently. After I wound up here I stuck about a bit to look over a few posts… wonderful stuff. I’ll be back around for a second time later on for sure.