Research shows the positive impact of yoga and the Mediterranean diet on the health of older people

In a recent study published in Nutrientsresearchers investigated the combined effects of yoga and the Mediterranean diet (MD) on various health outcomes in community-dwelling older adults.

Their results show that this 12-week intervention significantly improved the participants’ nutritional status, balance, walking, flexibility and muscle strength.

Study: Effects of a Yoga Program Combined with a Mediterranean Diet on Nutritional Status and Functional Capacity in Elderly Community-Based Adults: A Randomized Controlled Clinical Trial. Image Credit: PeopleImages.com – Yuri A/Shutterstock.com

Background

The elderly population in Spain has increased significantly, currently around 20%, which is projected to reach 29% by the 2060s. Aging brings physiological changes that affect nutrient absorption, appetite, and the risk of malnutrition, along with increases in body fat and decreases in muscle mass.

Adults also experience reduced physical functionality, including flexibility, balance, and muscle strength, due to reduced physical activity and age-related changes in connective tissue and proprioception. These changes increase the risk of falls, injuries, and reduce quality of life.

To counteract these effects, strategies such as nutrition and physical exercise are essential. The MD, emphasizing plant-based foods, moderate fish, poultry, dairy, and limited red meat, provides essential nutrients to support overall health.

Physical exercise, especially mind-body therapies such as yoga, has significant benefits. Yoga improves nutrient assimilation and improves digestion, flexibility, range of motion, and muscle strength, contributing to better overall health and functional independence in older adults.

About the study

The aim of this study was to assess the combined effect of MD and yoga on the nutritional and functional health of the elderly.

Researchers used a randomized controlled trial to examine the effects of a 12-week yoga and MD intervention on flexibility, balance, grip strength and lower body strength in non-institutionalized adults.

A sample of 118 participants aged 65 years or older was recruited through phone calls and emails, meeting criteria such as no recent yoga participation and the ability to understand program instructions.

Participants were randomly assigned to an experimental group or a control group, each with 59 participants, using a computer-generated system, and participants and researchers were blinded to group allocation.

The experimental group participated in yoga sessions twice a week and followed the MD diet, while the control group continued their usual activities and diet.

Data collected included demographic information, MD adherence, nutritional status, flexibility, balance, and muscle strength, which were assessed before and after the intervention.

The data analysis involved various statistical tests, including univariate and ANOVA, to compare pre-intervention and post-intervention results, with significance set at p < 0.05 and effect sizes calculated using Cohen's.

Results

The study included 36.96% male and 63.04% female participants, with a high rate of adherence to intervention sessions (91.6%). No injuries or negative reactions were reported.

Significant improvements in various health metrics were seen following the combined yoga and MD intervention.

Adherence to the MD showed significant group differences (and improvements over time, with a significant effect size (Cohen’s d = 2.18) Nutritional status also improved significantly, although group differences were less pronounced (Cohen’s d = 0.05).

Balance and walking showed moderate improvements, with balance and walking showing significant differences after the intervention (Cohen’s d = 0.40 for balance, 0.42 for gait).

Flexibility improvements were significant across multiple body parts, with the right arm and left leg showing significant effect sizes (Cohen’s d = 0.43 and 0.37, respectively).

Another finding was that the group that received the MD intervention combined with yoga training showed greater differences between the pre- and post-intervention measurements for muscle strength.

Specifically, lower body strength and grip showed significant differences (Cohen’s d = 0.39 for grip strength, 0.81 for lower body strength).

Conclusions

The study concluded that a 12-week intervention, which combined an MD intervention with yoga, significantly improved nutritional status, balance, gait, fall risk, flexibility, and muscle strength in non-institutionalized older adults.

These findings are consistent with previous research suggesting the benefits of physical exercise and MD for older adults.

Strengths of the study include its randomized, controlled, and blinded design, high participant adherence, and large sample size, which add to the validity of the findings.

However, the study has limitations such as the inability to blind participants, the short-term nature of the effects evaluated, and the integrative nature of the intervention, making it difficult to isolate the specific contributions of yoga or diet.

Future research should consider designs with separate groups for each intervention to better understand their individual effects.

Despite these limitations, the study highlights the importance of physical exercise and nutritional interventions in improving the health and well-being of older people, which may inform public health policies aimed at healthy ageing. promote and reduce the burden of chronic disease.