Yoga and Nutrition

Yoga means union — a coming together. This unity is rooted in the harmony of mind and body, and of the universe and the individual. What matters is that a person understands their inner self and brings their spirit to that core with full awareness. Yoga has its origins in humanity's ancient efforts to make sense of life. This process evolved as people observed their natural environment, studied plant and animal species, and applied the movements of animals to their own bodies. These observations and experiences gave rise to the postures we know in yoga today.

Research has shown that yoga reduces stress, supports healthy weight loss, alleviates chronic neck pain, improves brain function, increases the vital capacity of the lungs, boosts libido, and strengthens bones. Everything you eat affects your body, and your body in turn affects your spirit. For this reason, nutrition plays a vital role in yoga, which is grounded in the unity of mind and body.

Vegetables hold an important place in yoga nutrition. Dark leafy greens in particular — such as spinach, purslane, watercress, and lettuce — should always feature in your diet, thanks to their high calcium, magnesium, and potassium content, their vitamins A, C, E, and K, and their high fiber and folic acid levels. Vegetables to avoid include those that overstimulate the body, such as hot peppers, onions, and garlic, as well as gas-producing, bloat-inducing ones like cabbage, mushrooms, and peas — because freedom of movement in yoga poses and seated positions is essential. In your diet, choose whole-grain options and brown rice over white bread and white rice. Whole wheat, oats, rye, and brown rice are easy to digest.

They are rich in vitamins E and B, and they keep you feeling full for a long time. If you use leavened bread, it should be toasted. There is no caloric difference between toasted and regular bread, but toasted bread absorbs the excess acid secreted by the stomach, reducing the sensation of heartburn. Legumes are also important in your diet as they are a source of plant-based protein. Instead of gas-producing legumes like beans, chickpeas, and peas, you can opt for mung beans, bean sprouts, yellow split peas, and lentils. How you cook legumes matters just as much as which type you choose. The night before cooking, blanch them for 2–3 minutes, drain the water, and let them soak overnight in fresh water. This removes the gas-causing compounds. Using spices in your meals both boosts your metabolism and reduces your need for salt. In yoga nutrition, it is important to use mild, sweet spices such as cumin, cinnamon, cardamom, ginger, and basil rather than sharp spices like black pepper and Aleppo pepper flakes, in order to preserve the flavor of your dishes.

For nuts, you can choose raw, unsalted options such as raw almonds, pine nuts, hazelnuts, and flaxseeds. Do not cut fats out of your diet entirely — the brain and nervous tissue are covered in phospholipids containing fat, fats stay in the stomach for a long time and provide a feeling of fullness, and they enable the absorption of fat-soluble vitamins. Instead of animal fats and margarine, which raise your cholesterol and contribute to cardiovascular disease, use olive oil, sesame oil, and flaxseed oil. That said, even these healthy oils should not be overused. There is no need to add oil to dishes cooked with meat, as the fat from the meat is sufficient. For 1 kg (about 2 lbs) of vegetable dishes, you can use 2 tablespoons of oil. For salads, you can add a dessert spoon (about 2 tsp) of oil — however, if you are eating an oily dish alongside your salad, there is no need to add oil to the salad. The fat in the main dish will provide the absorption your body needs for the fat-soluble vitamins in your salad. In addition to this, consuming at least 3 servings of milk and dairy products per day is very important for bone health. However, if you have difficulty digesting milk and yogurt, or experience issues like bloating, you can consume lactose-free cow's milk, almond milk, or soy milk. For yogurt, you can opt for probiotic yogurt or kefir.

Another important point in yoga nutrition is herbal teas. Herbal teas speed up the metabolism, aid digestion, and help reduce water retention. Consuming herbal teas throughout the day is therefore highly beneficial. White tea, green tea, and fennel are particularly good choices. White tea has a lower caffeine content than other herbal teas and is high in antioxidants thanks to its rich polyphenol and epigallocatechin-3-gallate content. For a large cup of white tea, steep 2 teaspoons of white tea for 6–7 minutes; you can drink 2–3 cups per day. The caffeine in green tea has a diuretic effect, which helps reduce bloating. For a large cup of green tea, steep 2 teaspoons of green tea for 2–6 minutes; you can comfortably drink 2–3 cups per day. Fennel has antimicrobial and soothing effects, helps reduce the sensation of pain, and also decreases bloating. For a large cup of fennel tea, steep 1–2 teaspoons of fennel for 5–10 minutes; you can drink 2 cups per day. Drinking these herbal teas should not replace your water intake. You should drink 2.5–3 liters of water every day without fail. It is important to drink water in small sips while seated. Drinking water in one gulp causes you to swallow air as well, leading to a feeling of bloating. When you drink water standing up, it goes directly to the small intestine. Drinking while seated is important both to allow the water to be cleansed of microbes in the stomach and to provide a sense of fullness for a while. In yoga nutrition, care should be taken to cook food in a happy environment and to eat in a happy environment. The nutritional value of foods should not be destroyed by overcooking, and stale or leftover foods should be avoided. A balanced diet should provide adequate carbohydrates, proteins, fats, vitamins, and minerals.

THE YOGA DIET

Meals before yoga should be eaten 1.5–2 hours in advance, because once digestion is complete, you can move much more comfortably during practice. Foods that feel light, are easy to digest, and regulate blood sugar should be preferred. An avocado quinoa salad or a cheese and vegetable sandwich are balanced and healthy options you can enjoy before yoga. If you were unable to eat 1.5–2 hours before yoga, you should have a small snack 30–45 minutes beforehand. One medium banana with a handful of almonds, or one medium banana with a dessert spoon (about 2 tsp) of peanut butter, will raise your blood sugar and speed up your metabolism, preparing your body for yoga. After yoga, it is important to replenish the glycogen stores depleted during practice in order to support muscle building and to prevent energy from being drawn from muscle protein. You can also consume lactose-free milk with cinnamon and pineapple, or probiotic yogurt with kiwi, to replace the minerals lost during yoga and to promote rapid fat burning. Paying attention to these aspects of yoga nutrition will help you feel both happier and more at peace, and will make your yoga practice far more comfortable. Always remember: we are the sum of what we do.

Registered Dietitian Merve TIĞLI ÇINAR