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Written by: Dr. Praveen

Written by: Dr. Karishma

Written by: Dr. Aditi Garg

Written by: Dr. Aditi Garg

Written by: Dr. Aditi Garg

Written by: Dr. Aditi Garg

Written by: Dr. Aditi Garg

Written by: Dr. Aditi Garg

Migraine is a prevalent neurological disorder characterized by severe, recurrent headaches that often interfere with daily life. Although pharmacological treatments remain the primary approach, their limitations necessitate the exploration of non-pharmacological therapies. A recent randomized control trial (RCT) published in Primary Health Care Research & Development presents evidence supporting the efficacy of Alternate Nostril Breathing (ANB) in mitigating the frequency and severity of migraine attacks. Study Overview Researchers from Dokuz Eylül University, Turkey, conducted a single-center, open-label, two-arm parallel-group RCT involving 86 adult participants with diagnosed migraines. Participants in the intervention group practiced ANB three times daily for three months, while the control group received usual care. The primary outcomes assessed included changes in migraine frequency, severity, and disability, using the Migraine Disability Assessment Scale (MIDAS) and a Visual Analog Scale (VAS). Significant Findings Reduction in Migraine Frequency: The intervention group experienced a statistically significant decrease in migraine days compared to the control group (P = 0.002). Lower Disability Scores: Participants practicing ANB substantially reduced MIDAS scores (P = 0.003), indicating improved functional capability. Severity Assessment: While migraine severity decreased in both groups, the difference between the groups was not statistically significant (P = 0.074). Mechanistic Insights into ANB Alternate Nostril Breathing, or Nadi Shodhana Pranayama, is a yogic breathing technique involving cyclically inhaling and exhaling through alternate nostrils. This practice is associated with the regulation of the autonomic nervous system, leading to: Enhanced parasympathetic tone Reduced sympathetic overactivity Improved oxygenation Decreased stress and anxiety These physiological effects likely contribute to the observed reduction in migraine frequency and the associated disability. Clinical Implications Healthcare practitioners may consider incorporating ANB as a complementary intervention for migraine management. Its non-invasive nature, ease of practice, and absence of adverse effects make it a viable adjunctive therapy alongside conventional treatments. Patient education and guided practice sessions can further optimize adherence and outcomes. Directions for Future Research While this study demonstrated short-term benefits, further research is warranted to investigate the long-term efficacy and sustainability of ANB. More significant, multicenter trials with extended follow-up periods will be essential to validate these findings and determine the broader applicability of ANB in clinical settings. Conclusion Alternate Nostril Breathing offers a promising, accessible therapeutic approach for reducing the frequency of migraine attacks and associated disability. Integrating this evidence-based practice into standard migraine care protocols could enhance patient outcomes and overall well-being. To explore the complete findings, access the study here.

Yoga is more than just a physical practice; it’s a holistic journey that intertwines body, mind, and spirit. To maximize the benefits of your yoga sessions, it’s crucial to pay attention to your nutrition. What you eat before and after yoga can significantly influence your performance, recovery, and overall experience on the mat. Let’s explore how to nourish your body to support your yoga practice, along with tips and tasty recipes that will keep you energized and satisfied! Why Nutrition Matters for Yoga Before we dive into what to eat, let’s briefly touch on why nutrition is essential for yogis. The right foods can: What to Eat Before Yoga: Energize Wisely When it comes to pre-yoga meals, timing and composition are key. Aim to eat a light meal or snack 30 to 90 minutes before your practice to fuel your body without weighing it down. Here are some great options: Timing is Everything! Remember, everyone’s body is different. Experiment with different foods and timing to find what works best for you. If you’re doing an early morning practice, a small snack may be sufficient, while an afternoon session might require a more substantial meal. What to Eat After Yoga: Nourish to Recover After a rejuvenating yoga session, your body craves nourishment to recover and restore balance. Focus on meals that include a combination of protein, healthy fats, and carbohydrates to replenish energy stores and support muscle recovery. Stay Hydrated! Hydration is just as important as nutrition. Drink water before and after your practice, and consider adding electrolyte-rich drinks if you’ve had a particularly intense session. Listen to Your Body Ultimately, the best approach to nutrition for yoga is to listen to your body. Everyone has different needs, and what works for one person might not work for another. Pay attention to how certain foods make you feel during practice and adjust accordingly. Conclusion: Fuel Your Flow By fueling your body with the right foods before and after yoga, you can enhance your practice and support your overall wellness journey. Remember that nutrition is a personal journey—experiment with different foods and find what resonates with you. Nourish yourself, flow with grace, and embrace the transformative power of yoga!