Embrace the Harmony: Yoga and Nutrition for Optimal Health

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Welcome to Nutrition by Sahiba

Episode 16


Every year on June 21st, we celebrate World Yoga Day, a day dedicated to the ancient practice that harmonises the body, mind, and spirit. 

Yoga, with its myriad forms and techniques, offers numerous benefits ranging from improved flexibility and strength to mental clarity and stress relief. 

However, to truly harness the power of yoga, it's essential to complement your practice with proper nutrition. 

Here’s a guide on how to fuel your body before, during, and after your yoga workouts:

Benefits of Yoga


  1. Physical Health: Yoga enhances flexibility, balance, and strength. It aids in weight management and improves cardiovascular health. Regular practice can also alleviate chronic pain and improve posture.

  2. Mental Well-being: Yoga reduces stress, anxiety, and depression. The mindfulness aspect of yoga promotes a sense of calm and clarity, enhancing overall mental health.

  3. Holistic Wellness: Yoga integrates the mind and body, promoting overall wellness. It supports detoxification, boosts the immune system, and enhances energy levels.

Pre-Yoga Nutrition


Fuelling your body correctly before yoga is crucial for optimal performance and comfort.
  • Hydrate Well: Start hydrating at least an hour before your session. Water or a light herbal tea is ideal.
  • Light Meals: Eat a small, balanced meal 1-2 hours before your practice. Opt for easily digestible foods like fruit smoothies, yogurt with berries, or a banana with a handful of nuts.
  • Avoid Heavy Foods: Steer clear of heavy, greasy, or overly spicy foods that can cause discomfort during yoga.

During Yoga


While yoga isn’t as intense as some workouts, maintaining hydration is key, especially during longer sessions.
  • Stay Hydrated: Keep a water bottle nearby and take small sips as needed.
  • Electrolyte Balance: For hot yoga or extended sessions, consider an electrolyte drink to replenish lost minerals.

Post-Yoga Nutrition


Refuelling after yoga helps with recovery and sustains the benefits of your practice.
  • Hydrate Again: Replenish fluids lost through sweat by drinking water or a hydrating beverage like coconut water.
  • Nutrient-Rich Foods: Within 30-60 minutes after your session, consume a balanced meal. Include lean proteins (like chicken, tofu, or legumes), healthy fats (such as avocado or nuts), and complex carbohydrates (like quinoa or sweet potatoes).
  • Anti-Inflammatory Foods: Incorporate foods that reduce inflammation and aid recovery, such as leafy greens, berries, turmeric, and ginger.

Mindful Eating for Yogis

Integrate the principles of yoga into your eating habits. Practice mindful eating by savouring each bite, eating slowly, and paying attention to your body’s hunger and fullness cues. This not only improves digestion but also fosters a healthier relationship with food.

Conclusion

Yoga and nutrition are complementary practices that, when combined, create a powerful synergy for overall health and well-being. On this World Yoga Day, embrace both to enhance your physical, mental, and spiritual vitality. 

Remember, the journey of yoga is not just about the poses but also about nurturing your body with the right nutrients to support your practice. 

For more information on this, connect with me at Nutrition by Sahiba


Namaste!🙏👼

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