Yoga can reduce stress, boost immunity

Participants during celebrations to mark India Republic Day, at Nyali Beach Holiday Resort in Mombasa, on January 27, 2025. [Omondi Onyango, Standard] Fast-paced lifestyle and modern medicines have weakened the immune system of most people, making them unable to fight diseases by self-regulating, preserving, and repairing. In a presentation shared during the recent India Republic Day celebrations in Mombasa, Dr Raghavendra Rao said the body's inherent capability to heal weakens over the years. Dr Rao, India's Director, Central Council for Research in Yoga and Naturopathy (CCRYN) said that stress plays a major role in lifestyle diseases. He explained that the body has a self-reliant system of protecting its tissues against bacteria, viruses, harmful proteins, and oxidative stress through an interplay of nervous, endocrine, and immune systems. "The body is a wonderful machinery with an inherent capability to heal, provided the natural laws of healing are allowed to operate, our health is in its entirety," said Dr Rao. He said yoga can reduce stress and improve the body's immune response to fight infections and allergies, calm down the mind, bring stability and balance the vital energies. Rao who works under the Ministry of AYUSH, Delhi has researched on yoga and naturopathy interventions. He said the body systems are constantly challenged due to our fast-paced lifestyle, stress, unhealthy eating habits and exposure to pathogens Rao is among the experts that shared with the Indian community in Kenya the seven ancient practices to boost a person's immunity and the benefits of artificial intelligence during the fete. The India Republic Day is the commemoration of the adoption of India's Constitution in 1950 and transition to a republic. In Mombasa, it was celebrated at the consulate offices and Nyali Resort. Kenya, particularly Mombasa has a huge population of Indians who arrived in the country for trade and investment. Others are descendants of labourers brought in by colonists. India's Assistant High Commissioner in Mombasa, Rama Kumar, said his government will continue engaging Indian community in Kenya to improve their historical cultural heritage. Kumar asked the community to use such gatherings to foster connection among themselves and promote cross-cultural dialogue to build harmonious international relationships. "Today is not only about celebrating the spirit of India Republic Day but also about strengthening partnership and promoting mutual understanding between India and Kenya," he said. India is promoting yoga to help modulate human immune response to diseases. Yoga as a mind-body intervention is used across the world to combat lifestyle-related diseases. Other ancient Indian health practices gaining traction are alternate nostril breathing and meditation. The community was also taken through the benefits of artificial intelligence (AI), especially how the democratisation of technology expanded digitisation across the world. Rao said the body systems are constantly challenged due to our fast-paced lifestyle, stress, unhealthy eating habits and a lot of exposure to pathogens. The doctor said the human body to a great extent is a self-regulating, preserving, repairing and maintaining entity. Having its roots entrenched in Indian traditions and culture, Yoga has been widely used to improve immunity in the population during influenza epidemics. He said one of the most useful and popular mode of yogic exercises is the 12 morning postures (Surya Namaskar) done facing the rising sun while regulating one's breath. Rao emphasized that regular practice energises all systems of the body and ensures perfect harmony between them making the body flexible and improving immunity. He explained that the our body has its own set of immuno-responses with inflammation being the most common natural counter that often helps in healing injuries and infections. "Inflammation often becomes chronic under constant psychological and physical stress, thereby weakening our immune system. Most Yoga postures (asanas) involve systematic stretching that alleviates inflammation and increases flexibility," said Rao. According to the Harvard Medical School Guide to Yoga, regular practice of yoga can lead to greater muscle and bone strength, improved sleep, better stress management and resilience, strengthened immune system and enriched brain health. Rao said that one can practice alternate nostril breathing (Nadi Shodhana Pranayama) through the left and right nostrils without or with retention of breath. He explained that breathing should be slow, steady and controlled and not be forced or restricted. "The main goal of Pranayama is to nourish the body as a whole by cleansing the main channels that distribute energy throughout it. In addition to boosting vitality and lowering stress and anxiety levels, this technique promotes calmness and improves focus," said Rao. He said Pranayama can also help with coughing, mental calmness, and concentration. Rao further said that yogic cleansing technique can (kriyas) can be used in removing excess mucous and restore mucosal immunity. He said kriyas cleanse, activate and revitalise organs and develop deep internal awareness. Rao emphasized that psychologic stress, fitness and physical activity, nutrition, sleep, comorbid conditions and lifestyle play a vital role in shaping this immune response. "It has been suggested that the effects of stress on the immune system may mediate the relationship between stress and infectious disease. Stress increases stress hormones that dampen immune response and also reduce the ability of the cells to repair the damage caused due to infections,' he said. He highlighted that meditation has been known to be beneficial in overcoming addictions of tranquilizers, reducing hypertension, insomnia, migraines, depression, anxiety, and other psychosomatic illnesses. Rao told the gathering that meditation stabilises the mind, increases awareness, concentration and will power while simultaneously improving memory and alertness. "It is an effective tool for rejuvenation of the mind, body and soul, and even helps in coping with the stressful situations of everyday life," he said. In his presentation, former Indian High Commissioner to Tanzania, Debnath Shaw, said democratisation of new technologies and improved user experiences. "In India, UPI, mobile banking, WhatsApp, X, etc., are tools being used by the country's 900 million mobile phone users, mostly connected to the internet, including a vast user base in rural areas, he said.

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