Name: 做瑜珈真的有助於身心健康嗎？ (What Happens To Your Brain And Body When You Do Yoga Regularly)
Uploaded: 2019-04-24T21:01:30.000Z
Duration: 3 min 23 s

This year is the year that you start doing yoga, and I mean for real this time.

今年你開始做瑜珈，我的意思是，這次是來真的。

You're going to join the 36 million-plus Americans who have taken up this beautiful practice, connecting yourself with a millennia-old tradition and helping you flush out those nasty toxins, or, you know, probably not.

你將加入其餘 3600 多萬的美國人，並開始這個美麗的運動，將自己與千年傳統聯繫起來，幫助你清除那些討人厭的毒素，又或者，你知道可能不是這麼簡單。

Before you grab a mat, here's what yoga really does to your body and brain.

在你拿起瑜珈墊之前，我們先來瞧瞧瑜珈對於身體與大腦有什麼樣的影響吧！

First of all, yoga comes in many, many different styles, but generally speaking, it involves some amount of stretching and meditation.

首先，瑜伽有許多不同的風格，但一般來說，它涉及一些伸展和冥想。

Now, despite what you may have read, there's no scientific evidence to support the idea that yoga will flush out toxins from your colon or anywhere else.

今日，無論你讀過什麼關於瑜珈功效的書，其實並沒有科學證據證明瑜伽能夠幫你從結腸或其他任何地方清除毒素。

But that doesn't mean these techniques can't help your body in many other ways.

但這並不代表這些瑜珈技巧全然無助於身心健康。

An estimated 80% of Americans will suffer from back pain at one point in their lives.

據估計，80% 的美國人一生中一定都會為背痛所苦。

But one study found that after just 6 to 12 yoga sessions, participants reported significantly less pain in their lower back.

但是一項研究發現，在僅僅上了 6 到 12 次的瑜伽課程後，受試者回報他們下背部的疼痛感明顯減輕了。

That's because certain yoga poses stretch out your hamstrings, which, when they're too tight, can yank on your hip flexors and strain your lower back.

那是因為某些瑜伽姿勢可以伸展大腿後側的肌群，因當它們過於緊繃時，會使你的臀部屈肌緊繃並拉傷下背部。

But the more you practice yoga, the more flexible your hamstrings get.

當你做瑜珈做越久，大腿後側肌群會更加有彈性。

For example, in a 2015 study, women practiced a type of hatha yoga, which involves positions like downward dog and triangle pose.

舉例來說，在 2015 年的研究當中，女性做哈達瑜珈，這種瑜珈風格包含下犬式及三角式。

They practiced 90 minutes each week for around 16 weeks straight.

她們每週施作 90 分鐘，連續施作 16 週左右。

And by the last week, they could reach four centimeters closer to their toes than before thanks to those loose hamstrings.

到了最後一週，由於大腿後側肌群的放鬆，她們可以比之前向前摸到腳趾的程度再更進步四公分。

Now, if you're also meditating during those yoga sessions, the flexibility might not be the only benefit.

今天，如果你在做瑜伽的期間同時冥想，那麼肌肉的柔韌性可能不是唯一好處。

After 7 to 16 weeks of meditative activities, participants in one study saw a huge drop in C-reactive proteins in their blood.

在 7 到 16 週的冥想活動後，一項研究的受試者發現他們血液中的 C 反應蛋白大量下降。

Those proteins are linked to inflammation, which, when you're overly stressed, can kick into overdrive.

這些蛋白與發炎反應有關，當你壓力過大時，這些蛋白將會過度運作。

And over time, that inflammation may contribute to serious illnesses like cardiovascular disease and cancer.

隨著時間的推移，這種發炎反應可能導致嚴重的疾病，如心血管疾病和癌症。

That's where yoga's meditative qualities can help.

瑜珈冥想中的一些特性就在此起了作用。

Researchers suspect that yoga may reduce stress by interfering with the central nervous system's ability to release stress hormones.

研究人員認為，瑜伽擁有干擾中樞神經系統釋放壓力荷爾蒙的能力，並藉此來減輕壓力。

Plus, studies show that meditation-focused types of yoga, like yoga asana, boost levels of feel-good hormones like oxytocin in the brain.

此外研究顯示，以冥想為重的瑜伽類型，如瑜伽體位法，可提高大腦中催產素等良好感受的激素水準。

Plus, yoga is an exercise, and exercise in and of itself is a stress reliever.

再者，瑜珈是一項運動，而運動本身就是一種壓力釋放管道。

In fact, the US Department of Health and Human Services recommends two and a half to five hours a week of light to moderate exercise.

事實上，美國衛生及公共服務部建議每週進行兩個半至五個小時的輕度到中度運動。

That can include workouts like yoga, brisk walking, or swimming.

這可以包括瑜珈、快走或游泳等運動。

And to be fair, any amount of regular exercise is most likely going to reduce anxiety, elevate mood, and improve sleep and self-esteem.

平心而論，任何規律的運動都可以減少焦慮、讓心情變好、改善睡眠及提高自尊。

So while yoga might have an edge in the flexibility department and mindfulness department.

雖然瑜珈在柔韌性和正念思想上或許比其他運動略勝一籌。

There are plenty of other activities you can try to get fit.

還是有其他運動能夠幫助你雕塑身材。

But as long as it gets you moving and maybe gives you some new friends, why not give it a try?

但只要它能夠讓你動起來，也或許能夠帶給你一些新朋友，為何不嘗試看看呢？