Chronic stress is known to affect bone density through physiological mechanisms. We all know chronic stress, but what are physiological mechanisms?
Hormonal regulation is a main component. Hormones like insulin, cortisol, and thyroid hormones regulate metabolism. It’s proven that our physical bodies cannot defend and grow and the same time. When we are under stress (fight or flight) we are defending & existing cells are being depleted in order to energize our defense mechanisms. When we are relaxed (rest & digest), then our cells can regenerate and go to the places in the body where they are needed.
Our hormone levels influence Cellular processes. Do you ever wonder how new cells know where to go in your body? The billions of microscopic routes are governed by chemical, mechanical, and genetic cues. Hormones and cytokines are key elements of the chemical road signs. The molecules bind to receptors on the cell’s surface, like a navigator guiding the movement and specialization of each cell. For example, when we are physically wounded or an internal organ is damaged, the 12 major systems of the body (e.g., nervous system, circulatory system) signal the brain to dispatch the navigators and steer new cells to the injury.
When the cells arrive at a destination, adhesion proteins bind with other cells. This is part of the extracellular matrix guidance (ECM), which is a network of proteins and carbohydrates surrounding the cell’s surface. This network provides pathways and regulate behavior – like the operating system for a self-driving cars connected to an Amazon Prime distribution system.
Genetic reprogramming is also a factor. Cells inherit instructions from their DNA, which determine their function and response to signals. The ancients described this as a form of Samskaras (Sanskrit) – latent seeds. The patterns of our behavior pass from generation-to-generation, creating what is described as “biography to biology” and “the law of attraction.” Events, perceptions, lifestyle, experiences, and our health influence the physiological processes. Some of the biological results will manifest in our lives, and some may manifest in the lives of our descendants.
Chronic stress is a symptom that leads to many other symptoms that reduce bone health.
- Increased Cortisol Levels. Chronic stress leads to prolonged elevation of cortisol, a stress hormone that interferes with cell regeneration including bone remodeling. High cortisol blocks bone-building cells (osteoblast) and stimulates bone-deconstruction cells (osteoclast).
- Calcium imbalance. Stress degrades calcium (and other nutrient) absorption in the gut and increases calcium excretion through the kidneys. This decreases calcium supply and leads to bone loss.
- Hormonal imbalance. A balance of estrogen and testosterone are critical to maintain bone density. Imbalance, or overall reduction can accelerate bone loss; especially in post-menopausal women.
About half of Americans over 50 are at risk of breaking a bone, and should be concerned with bone health. In recent years, scientific studies are revealing more of the wisdom from the ancient yogis. Put simply, commit to a practice that leads to wholeness. The sequence of postures are just a part of the practice, and not all yoga practices will produce the same results. For whole results, find a complete practice.
Sol Hot Yoga offers a dynamic and holistic approach to improving bone health through weight-bearing poses, resistance work, and the added benefits of heat. Strong, healthy bones are essential for overall mobility and resilience, especially as we age. Yoga helps maintain and even improve bone density by placing controlled stress on the bones, which stimulates bone remodeling and strengthening.
Weight-bearing poses such as Warrior II, Chair Pose, and Plank are particularly effective in building bone density in key areas prone to osteoporosis, such as the hips, spine, and wrists. Holding these poses challenges both the bones and the surrounding muscles, enhancing their capacity to support and protect the skeletal structure.
The heated environment of Sol Hot Yoga increases circulation and allows muscles to stretch more deeply, reducing stiffness that can limit joint movement and put excess pressure on bones. Improved flexibility also reduces the risk of falls and fractures by enhancing balance and coordination. Additionally, the heat promotes detoxification and relaxation, reducing inflammation and supporting overall joint and bone health.
Further, Heat Shock Proteins (HSP) are part of the cellular guidance system (ECM, mentioned above). These unique proteins are the “chaperones” for the navigation system; ensuring proteins properly integrate with cells. Beyond assisting in the directions and connections, HSP serve to ensure cells respond properly under stress. HSP help to reintegrate damaged proteins – like a parent or drivers education teacher in a stressful traffic situation. HSP help to ensure the cells learn the ‘right’ lessons, so they can correctly connect with the flow & reach their intended destination to promote tissue recovery. HSP also regulate cell survival, maintain resilient stem cells, and reduce inflammation. The Sol Hot Yoga systems and sequences stimulate the release of HSP.
Beyond physical benefits, Sol Hot Yoga encourages mindfulness and stress reduction, which can positively impact hormonal health. The unique integration of therapeutic sequences & breathwork are balanced by physically challenging postures in an austere environment that is intensified by the heat. Our brains learn to cope with the intensity, and building resilience through controlled adversity in a safe & healing atmosphere. In a Sol Hot Yoga group class, the benefits are optimal when we release the programmed responses to compare, complain, and compete. The most advanced yogi can smile, uplift others, and bring lightness of spirit in the most challenging times (like Matt’s extra special core routines!).
By combining weight-bearing exercises, flexibility work, and a stress-relieving atmosphere, Sol Hot Yoga is a powerful tool for strengthening bones and supporting long-term skeletal health.