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Yoga for Inflammatory Bowel Disease

Most people don’t know that yoga is helpful for people with IBD. (Research has even shown that practicing yoga may be beneficial in improving the quality of life for people who live with any chronic illness.) Find out more regarding studies that have been done on how yoga impacts IBD and how people with IBD can begin to incorporate yoga into their lives. Then come see us! We have a huge variety of classes and a welcoming, expert staff.

 

Taking part in regular yoga classes may help with some aspects of IBD

Health care professionals often recommend exercise for their patients who live with inflammatory bowel disease (IBD). However, people who have Crohn’s disease, ulcerative colitis, or indeterminate colitis may not know where to start or which type of exercise might be beneficial. Yoga is one type of exercise that may be helpful for people with IBD. Some research has shown that practicing yoga may be beneficial in improving the quality of life for people who live with chronic illness. This article will discuss the studies that have been done on how yoga impacts IBD and how people with IBD can begin to incorporate yoga into their lives.

About Yoga

Yoga is a physical and spiritual practice that began in India which has become popularized in Western countries. There are many types of yoga, but a few dozen are more widely practiced and a handful are quite popular. Some of the most popular forms include Bikram (hot yoga), Vinyasa (power yoga), and Kundalini, which incorporates spiritualism.

At the heart of the practice of yoga is strength and flexibility, which is achieved by taking the body through a series of poses. Depending on the type of yoga being practiced, as well as the instructor and the student, poses can be changed slowly or rapidly. The overall goal that many instructors work towards is to create balance in the body and to increase stamina.

Many people might think of yoga as being a gentle, and not a strenuous, form of exercise, but there are variations in how demanding the poses can be. Yoga can be adapted to accommodate a variety of health conditions and fitness levels, including for those with digestive disease. A qualified instructor can help develop poses that help with common digestive issues such as bloating or constipation. Some people with IBD may also live with irritable bowel syndrome (IBS), and bringing awareness to the muscles in the core through regular exercise can help in addressing IBS symptoms.

One component of the practice of yoga is in learning how to use the breath. Rhythmic or controlled breathing is a well-known technique that’s used to create a feeling of calm. At the beginning and the end of class especially, there may be special attention paid to the breath, poses that aid in relaxation, and mindfulness or meditation.

Yoga and Inflammatory Bowel Disease

Yoga may have some health benefits that include not only physical conditioning but also stress reduction. Some yoga poses are used specifically to target particular parts of the body, including the digestive system.

Living with a chronic illness such as IBD is associated with a certain amount of stress. IBD has also been associated with anxiety disorders and depression. For these reasons, yoga has been studied as a potential complementary treatment for Crohn’s disease and ulcerative colitis. While more large-scale research is needed, a few studies (see below) showed that regular participation in yoga may help improve quality of life for people with IBD.

Some of the extra-intestinal manifestations of IBD, such as joint pain, may also be addressed through regular exercise such as yoga. At least one study (see below) showed that people with ulcerative colitis who began yoga experienced less joint pain.

Another common problem for people who live with IBD or other digestive conditions is abdominal bloating or trapped gas. Some poses, most notably, the “wind relieving pose” which is achieved by lying on one’s back and bringing one knee to the chest, may be used to help with specific digestive issues. A qualified yoga instructor can help in identifying and recommending some gut-friendly poses into a yoga routine.

Getting Started With Yoga

There are several different types of yoga and choosing the right type and an instructor is going to be an individual decision. Yoga can be done at home, which is beneficial for people with IBD who aren’t able to go out to a class, but it’s usually recommended that beginners first take some classes with an instructor. A qualified instructor can help in establishing the basics of yoga and learning to perform poses correctly and effectively.

Starting any new activity brings a certain amount of anxiety, but starting with a beginners’ class should help in becoming more comfortable with yoga. Yoga studios will often have all the equipment that might be needed but many people choose to purchase their own yoga mat, especially if planning on practicing at home. Other equipment might include yoga straps, bolsters, or blocks. Yoga is done while barefoot but some people choose to wear socks with grips on them.

Yoga studios are a good place to take classes with instructors that will be experienced in assisting beginners. For people who already belong to a gym, it’s likely that there are yoga classes being taught there. Rec centers, senior centers, and libraries may also have yoga classes available.

The actual format of the class will differ based on the instructor and the style of yoga. However, most classes will have a general flow to them. Usually class will start with some breathing work before moving on to movements that increase in intensity. The last part of class will include stretching, more breathing exercises, some relaxation poses, and sometimes a chant.

It may be tempting to leave class before the end of the relaxation period but it is an important part of the process, particularly for those who are interested in yoga for promoting stress relief.

What the Research Shows

Study 1. One study was done on 100 people with IBD, 60 of whom were diagnosed with ulcerative colitis and 40 who were diagnosed with Crohn’s disease. The authors were looking at how stress and anxiety might be reduced through practicing yoga.

While stress and anxiety do not cause IBD, it is known that IBD is also associated with an increased risk of these conditions. Stress reduction is often a part of managing IBD and the authors of the study thought yoga might be helpful as a complementary treatment.

All the people included in the study were in clinical remission, which means that their symptoms of IBD were not active at the time. All patients stayed on the therapy there were already receiving to manage their disease. Half of the patients were randomly assigned an hour of yoga every day for eight weeks. The other half made no change to how they were managing their IBD.

In order to determine if the yoga was having any effect, the study authors tracked IBD symptoms as well as other factors that track inflammation in the body (this included cardiovascular autonomic functions, serum eosinophilic cationic protein, and interleukin- 2 soluble receptors). The authors also used a clinical scale called the Speilberger State Trait Anxiety Inventory (STAI) score, which tracks anxiety levels and helps determine if what a person is experiencing with their mental health is from anxiety or from depression.

Certain types of arthritis and joint pains are an extra-intestinal manifestation of IBD. After the eight weeks, fewer patients with ulcerative colitis reported that they had pain in their joints. Anxiety levels in patients with ulcerative colitis were also lessened, but there were no changes in the levels of any of the laboratory tests that were done. The authors also noted that patients in the control group, which did not take part in any yoga over the eight weeks, reported being in more pain.

 

Study 2. Another small study was done on nine teens who had IBD. The authors of the study wanted to see how practicing yoga regularly fit into people’s lives and how well it was received by patients. Over the course of eight weeks, the patients went to a one-hour yoga class three times a week at weeks 1, 3, and 8. They also did yoga three times a week at home with a half-hour yoga video.

The authors were tracking patients with a questionnaire called the Pediatric Ulcerative Colitis Activity Index (PUCAI), which measures disease activity. They gave the questionnaire to patients before the start of the program and again after. Another clinical scale, the PROMIS-37, was also used to track the mental and physical health of the participants. Finally, fecal calprotectin, a laboratory test that measures stool for compounds that are associated with inflammation, was also done on all the patients.

The teens liked the program but found it was difficult to complete all the yoga videos because they didn’t have enough time or had other priorities. Patients said that their stress was reduced and that it was easier to recognize and manage IBD symptoms, but the clinical scales that were used didn’t show any measurable differences. The authors concluded that yoga may be a good complementary therapy for teens with IBD but that bigger studies are needed to find out if it actually has any effect on disease activity.

 

Study 3. A study on 77 people with ulcerative colitis was done in order to see if yoga was safe and effective for people with ulcerative colitis. The patients included in this study were in clinical remission but they reported that their quality of life was impacted by their disease. Most of the patients in this study (75%) were women.

For 12 weeks, half of the patients went to a weekly, 90-minute yoga session. The other half of patients were given two books about ulcerative colitis that included information about the disease as well as how to manage it better with the use of lifestyle changes, medications, naturopathic, and integrative medicine.

The outcome was measured using a clinical scale called the Inflammatory Bowel Disease Questionnaire, which is designed to track quality of life. A secondary outcome was measuring actual disease activity, which was done using a scale called the Rachmilewitz clinical activity index. Patients were assessed at 12 weeks and again at 24 weeks.

At the end of 12 weeks, the researchers found that the group that was practicing yoga reported their quality of life was improved when compared to the group that received written self-care materials. This study did find a difference in disease activity; it was lower in the yoga group compared to the self-care group. The authors concluded that yoga was safe and effective for people with ulcerative colitis who are experiencing lower quality of life.

Precautions

Before starting a new exercise program, it’s important to talk to a gastroenterologist and/or other physicians. While it’s true that exercise is usually part of a healthy lifestyle, at certain points in the IBD journey, it may be necessary to avoid certain types of activities.

For instance, hot yoga, which takes place in a room that can be up to 104 degrees Fahrenheit, may not work well for those who get dehydrated easily or who might find that it shortens the wear time on an ostomy appliance. After abdominal surgery it might be necessary to avoid certain poses for a period of time until the surgeon says it’s time to get back to regular activity.

It’s also key to understand that while yoga might have some benefits, it’s not considered to be a treatment for IBD and a doctor should be consulted before making any changes to an IBD management plan.

Keeping these points in mind, yoga appears to be a beneficial activity for most people with IBD.

Looking to try something new and to belong to something spectacular? We have just what you need! Our space, instructors, and clientele are second to none! Come witness the benefits of pilates and yoga and watch your body (and your confidence!) transform!

Visit our Facebook page at https://www.facebook.com/theabcfitstudio or give us a call at 949.305.3310 to get started!

Yoga For Stress and Anxiety Relief

Deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness. Heavens knows we all could use some feelings of calm, now more than ever. Take a minute for yourself – it’s not a waste of time nor something you can’t fit into your next hour. You need to settle your soul a bit; it’s so very important. Make the time, say ‘no’ to everyone and everything else pulling at you for a few minutes, give yourself permission to just breathe and move a bit with mindfulness. 

We can’t wait to welcome you back to ABC Fit Studio soon. Look at our website when you’ve got time (AFTER you breathe) and plan what classes you’ll want to take. We have dozens. Stay well. 

Cathryn, Julianne, and the entire ABC Fit Studio Team.

 

Breath is a direct line to our parasympathetic nervous system (think rest and digest). Through slow deep breathing, we activate the relaxation response and ease anxiety and tension in the body.

Mindful Breathing

Step one in calming stress and anxiety through breathing is simply becoming aware of your breath. To start, sit in a comfortable spot with the spine long. If you are in a chair, place your feet flat on the floor. If sitting is too uncomfortable for you, try this exercise while lying down.

  1. Close your eyes, take a deep breath in, and pay attention to your breath as it flows into and out from your body.
  2. Try placing your right hand over your belly and you’re left hand over your heart. Notice the gentle expansion of the torso as you inhale and contraction as you exhale.
  3. Breathe slowly and deeply, observing the natural rise and fall, for 7 breaths.
  4. Return to normal breathing and observe any changes in the mind/body.

Pursed-Lip Breathing

Pursed-lip breathing is a simple technique to slow down one’s breathing, promoting a sense of relaxation. It has also been shown to relieve shortness of breath and, over time, strengthen the lungs.

  1. Close your mouth, slowly inhale through your nose while counting to two.
  2. Purse your lips like you were about to whistle or blow out a candle.
  3. Slowly exhale through your pursed lips while counting to 4.
  4. Repeat for 4 or 5 breaths. Repeat this periodically throughout the day.

 

Stretches to Relieve Neck and Shoulder Tension

When we experience stress and anxiety, the body responds by clenching the muscles, often most notably the neck and shoulders. This can contribute to constricted breath and lead to greater discomfort. Practice these simple stretches to relieve shoulder and neck tension and breathe a little easier.

½ Neck Circles

  1. Sit up straight, inhale to lengthen your spine.
  2. Exhale, drop your right ear toward your right shoulder. Breathe slowly as you lift and lower your chin, creating half circles for 2 breaths.
  3. Pause with your right ear at your right shoulder, take 3 deep breaths here.
  4. Inhale and bring your head back up to center. Repeat on the left side.

Seated Back Bend

  1. Sit up straight at the forward edge of your chair, interlace your hands lightly behind your head with your elbows out wide.
  2. As you inhale, lift your gaze and chest slightly, opening the elbows wider, creating a curve from your head to your tailbone.
  3. Hold the arch and take three full deep breaths.
  4. Return to neutral. Rest for a few seconds and repeat two more times.

Cat-Cow Pose

  1. Begin on your hands and knees in a “table-top” position. Ensure your knees are directly below your hips and your shoulders are directly over your wrists. Gaze down at the floor with your head centered between your shoulders.
  2. As you inhale, lift your chest and sit bones toward the ceiling as your belly moves toward the floor. Gaze straight ahead.
  3. Exhale, round your spine up toward the ceiling, releasing your head toward the floor.
  4. Repeat 4 times, syncing breath and movement.

Legs up the Wall

Calms the mind. Promotes restful sleep.

  1. Begin the pose by sitting with your left side against the wall.
  2. Gently turn your body to the left as you bring your legs up the wall.
  3. Lower your shoulders and head on the floor. Shift your weight side to side and scoot your buttocks close to the wall. Allow your arms to relax by your sides with your palms up. Relax your legs.
  4. Close your eyes. Hold the posture for 5 minutes breathing mindfully.
  5. To release, slowly push yourself away from the wall and slide your legs down to the right side. Use your hands to press you up to seated.

Looking to try something new and to belong to something spectacular? We have just what you need! Our space, instructors, and clientele are second to none! Come witness the benefits of pilates and yoga and watch your body (and your confidence!) transform!

Visit our Facebook page at https://www.facebook.com/theabcfitstudio or give us a call at 949.305.3310 to get started!

CORONAVIRUS UPDATE

March 17 Update:

🔴 Please be advised that ABC Fit Studio will be closed, effective immediately.
➡️We will be closed for two weeks and re-evaluate. If we can help with at-home care or exercises, or answer any questions, please call us at (949) 305-3310
📉📉📉 We are in the midst of an unprecedented global health emergency we are trying to do our part to flatten the curve! We do NOT take this decision lightly. We apologize for any inconvenience. In the meantime – we wish everyone health and safety during these challenging times and look forward to welcoming everyone back soon!

 

Looking to try something new and to belong to something spectacular? We have just what you need! Our space, instructors, and clientele are second to none! Come witness the benefits of pilates and yoga and watch your body (and your confidence!) transform!

Visit our Facebook page at https://www.facebook.com/theabcfitstudio or give us a call at 949.305.3310 to get started!

Pilates for Runners

Most runners understand the importance of a strong core, which improves your efficiency and helps you maintain proper form as you fatigue. And yet, many runners only work the surface core muscles, which can make it difficult to improve or open themselves up to injury. Read more to learn how Pilates can improve your running performance – and your performance in all you do. We have a huge class variety and new client specials going on now!

You may run with your legs, but your core plays a critical role getting you to the finish line.

Most runners understand the importance of a strong core, which improves your efficiency and helps you maintain proper form as you fatigue. And yet, many runners only work the surface core muscles, which can make it difficult to improve or open themselves up to injury.

Pilates-specific routines are designed to go beyond the surface muscles. And if done correctly, may give you the biggest bang for your buck.

It wasn’t until post-surgery rehabilitation that professional marathoner Renee Metivier Baillie discovered the power of Pilates.

Metivier Baillie, an 11-time NCAA All-American, and NCAA indoor 3,000-meter champion had lofty goals for the next stage of her career. But she wasn’t reaching them, due in large part to an ongoing Achilles injury that interrupted her training.

Frustrated, in 2011 she underwent surgery to repair the issue. During rehabilitation, Metivier Baillie discovered her weaknesses extended beyond her Achilles. The root of her problems came from the shift in her gait from the hips down, caused by the compensation during years of Achilles pain.

Metivier Baillie thought had a strong core and was muscularly sound; she spent hours doing ancillary work. It wasn’t until she began working with Pat Guyton for Pilates-specific exercises that she discovered hours of work wasn’t doing the job of a targeted, abbreviated session.

“I always thought I had a strong core, but I noticed immediately that these [Pilates] exercises were much more challenging than normal core work,” Metivier Baillie says. “I realized I had only been working the surface muscles, and I needed to get deeper.”

Committed to her new Pilates routine, Metivier Baillie went on to run the 2012 Chicago Marathon in 2:27:17; her marathon debut ranks as fifth fastest for an American woman.

“My hips are stronger and more aligned when I’m running, which can make a big difference in the efficiency of your stride,” Metivier Baillie says. “This was especially important as I transitioned from a 5,000-meter runner into a marathoner, and I believe this [Pilates] training was one of the reasons I handled the increased distance so well.”

Pilates requires precision and control. Making each move count means fewer repetitions and more rewards. Prior to adopting her Pilates routine, Metivier Baillie spent hours doing core work, assuming she had her bases covered. She was wrong. Cutting down from hours of core exercises to just 10- to 15-minute sessions 2 to 3 times per week, Metivier Baillie is stronger and finally past her vicious cycle of injuries.

“It takes more than strong legs and lungs to be a good runner,” Metivier Baillie says. “Having a strong center is essential for balance, flexibility, breathing, and endurance.”

The key to Pilates work is to maintain full focus for those 15 minutes. Doing more sloppy repetitions will do more harm than good. You may leave a session feeling like you could have done more; hours later you’ll feel the soreness in those deep core muscles. Do the prescribed exercises to the best of your ability. If you’re new to Pilates and have trouble keeping correct form, it’s better to do only as many reps as you can do perfectly. Wait until you improve before finishing the entire set.

There are six interrelated tenets of Pilates: precision, control, centering, concentration, breathing, and flow. Centering refers to the very core you are building up, concentration means staying both mentally and physically engaged for each repetition, breathing is important to keep steady throughout and flow refers to being fluid through each movement and exercise.

Both the exercises and tenets of Pilates translate to running. Like Pilates, running uses your body as an interconnected machine, with every muscle group working together. Injuries occur when a particular muscle group is weak or is not in sync with the others, causing the rest of the machine to make compensations elsewhere.

Next time you’re searching for a great core workout, try Pilates. You’ll become stronger, run more efficiently and reduce injuries.

Reference: {https://www.active.com/running/articles/pilates-for-runners}

Looking to try something new and to belong to something spectacular? We have just what you need! Our space, instructors, and clientele are second to none! Come witness the benefits of pilates and yoga and watch your body (and your confidence!) transform!

Visit our Facebook page at https://www.facebook.com/theabcfitstudio or give us a call at 949.305.3310 to get started!

Instructor Spotlight – Megan Quigley

I was first introduced to the Pilates Method while job searching during relocation from Toronto, Canada, to Los Angeles.  Having worked in the fitness industry as a personal trainer since completing the Fitness Specialist Certification Program at Orange Coast College; my passion for fitness and a search for a new challenge made me a natural candidate for the Pilates Teacher Training Program.

I am trained in the Classical Pilates Method and even got to study under world-renowned master teachers Ron Fletcher, Kathy Corey, and Rael Isacowitz. Inspire by the energy and enthusiasm of my teachers as well as the positive changes in my own body, I have since been sharing my love of Pilates.  I strive to give my clients efficient and effective workouts, with a focus on correct form and technique. I especially love the challenge of teaching clients from all fitness levels, beginners through advanced practitioners. I am passionate about sharing the positive benefits of Pilates including better posture, flexibility, and strength to handle the daily stresses of life!  I continue to grow as an instructor by attending workshops and classes from many leaders in the industry.

A few fun facts about Megan

Countries lived in:

England, USA, Canada

 

First concert:

Aerosmith

Favorite movie:

White Christmas 

Favorite Pose:

The Teaser

Her Client Spotlight

Megan chose Jim Hurst as her spotlight client because is so consistent and always smiling with a great attitude. He is such a pleasure to have in class and brings joy and good energy into the studio.

Favorite Recipe: Whole30 Zuppa Toscana

A rich, creamy, filling Zuppa Toscana that’s healthy and Whole30. With tender potatoes, kale, easy homemade Italian sausage, and bacon, this Whole30 soup recipe is loaded with flavor and the perfect one-pot meal.

Ingredients

  • 4 slices Whole30-compliant bacon cut into about 1/2″ pieces
  • 1 pound Italian sausage made from below recipe or storebought
  • 1/2 teaspoons crushed red pepper flakes
  • 4 medium yellow potatoes about 1 pound 3 ounces, diced into bite-sized pieces
  • 1 medium white or yellow onion diced
  • 2 tablespoons garlic minced, about 4 cloves
  • 4 cups chicken stock
  • 1/2 bunch kale stems removed and leaves chopped, 4 cups
  • 1 can coconut milk
  • Salt and pepper to taste

Homemade Whole30 Italian Sausage

  • 1 pound ground pork
  • 1 tablespoon red wine vinegar
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1 tablespoon fresh chopped parsley or 2 teaspoons dried
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried basil
  • 1 teaspoon paprika
  • 1 teaspoon red pepper flakes
  • 1/4 teaspoon ground fennel seed optional
  • pinch dried oregano
  • pinch dried thyme

Instructions

  1. If making Italian sausage: combine all ingredients in a bowl and mix well. Alternately, combine all ingredients in the saucepan and stir well when browning.
  2. In a Dutch oven or heavy-bottomed medium pot over medium heat, add Italian sausage and sprinkle crushed red pepper flakes over. Use a spoon to break up the pieces. When browned and cooked through, drain and set aside.
  3. Cook the bacon pieces in the same Dutch oven over medium heat until crisp, about 5-10 minutes. Remove the crisp bacon and set aside – don’t get rid of the bacon fat! Stir in the onions and garlic; cook until onions are soft and translucent, about 5 minutes.
  4. Pour the chicken broth into the Dutch oven with the onions and garlic, and bring to a boil over high heat. Add the potatoes, and boil until fork-tender, about 10-20 minutes. Reduce the heat to medium and stir in the coconut milk and the cooked sausage; heat through. Add the bacon and the kale into the soup just before serving and cook ’til the kale is bright green and softened. Add salt and pepper to taste.