YOGA VÀ HÀNH VI ĂN UỐNG THEO CẢM XÚC: GÓC NHÌN TỪ CƠ CHẾ THẦN KINH - NỘI TIẾT VÀ CHUYỂN HOÁ
Nội dung chính của bài viết
Tóm tắt
Mục tiêu: Tổng hợp và phân tích các bằng chứng khoa học về vai trò của Yoga cổ điển (bao gồm Asana, Pranayama và Thiền định) trong việc điều hòa các hormon kiểm soát sự thèm ăn (Ghrelin, Leptin, Adiponectin), cũng như ảnh hưởng của các hormon này đối với hành vi ăn uống theo cảm xúc (Emotional Eating - EE) ở người trưởng thành.
Phương pháp: Nghiên cứu sử dụng phương pháp tổng quan mô tả, dữ liệu được thu thập từ các cơ sở dữ liệu học thuật uy tín như PubMed, Google Scholar và ScienceDirect trong 10 năm, giai đoạn 2014-2024. Các tiêu chí lựa chọn tập trung vào các nghiên cứu can thiệp Yoga cổ điển, các bài đánh giá hệ thống liên quan đến cơ chế nội tiết của Yoga đối với trục HPA (Hypothalamic–Pituitary–Adrenal axis: trục Hạ đồi – Tuyến yên – Tuyến thượng thận, là hệ thống điều hòa đáp ứng stress trung tâm của cơ thể) và các hormon chuyển hóa ở người trưởng thành hoặc đối tượng có hành vi ăn uống theo cảm xúc.
Kết quả: Các bằng chứng cho thấy Yoga cổ điển giúp giảm nồng độ Cortisol thông qua việc điều hòa trục HPA và hệ thần kinh tự chủ, từ đó làm giảm tín hiệu kích thích cảm giác đói giả, không phải các cơn đói cảm giác. Cụ thể, thực hành Yoga đều đặn giúp tăng nồng độ Leptin và Adiponectin (hormon báo no và chống viêm), đồng thời giảm nồng độ Ghrelin (hormon gây đói), giúp cải thiện khả năng tự điều chỉnh hành vi ăn uống và giảm các cơn thèm ăn do căng thẳng.
Kết luận: Yoga cổ điển không chỉ là một phương pháp rèn luyện thể chất mà còn là một can thiệp tiềm năng trong việc điều chỉnh rối loạn nội tiết liên quan đến hành vi ăn uống. Việc tích hợp Yoga vào lối sống hằng ngày có thể giúp cá nhân kiểm soát hành vi ăn uống do cảm xúc một cách bền vững thông qua cơ chế cân bằng hormon và tăng cường nhận thức nội quan.
Từ khóa
Yoga cổ điển, Ghrelin, Leptin, Adiponectin, ăn uống do cảm xúc, trục HPA, nội tiết.
Chi tiết bài viết
Tài liệu tham khảo
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2. Lazarevich I, Irigoyen Camacho ME, Velázquez-Alva MDC, et al. Relationship among obesity, depression, and emotional eating in young adults. Appetite. 2016;107:639-644.
3. Chang RS, Cerit H, Hye T, et al. Stress-induced alterations in HPA-axis reactivity and mesolimbic reward activation in individuals with emotional eating. Appetite. 2022;168:105707.
4. Van T, Roelofs K, de Weerth C, et al. Cortisol reactivity and distress-induced emotional eating. Psychoneuroendocrinology. 2013;38(5):677-684.
5. Richards AL, Johnson R. Reduction in Emotional and Uncontrolled Eating Scores with Yoga Compared to Stretching: A Randomized Trial. Altern Ther Health Med. 2025;31(5):32-39.
6. Bryan S, Parasher R, Cahil T, et al. Yoga, mindful eating, and weight management. J Nutr Ther. 2013;2:173-181.
7. Carei TR, Fyfe-Johnson AL, Breuner CC, et al. Randomized controlled clinical trial of yoga in the treatment of eating disorders. J Adolesc Health. 2010;46(4):346-351.
8. Chao AM, Jastreboff AM, White MA, et al. Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight. Obesity (Silver Spring). 2017;25(4):713-720.
9. Herman JP, McKlveen JM, Ghosal S, et al. Regulation of the Hypothalamic-Pituitary-Adrenocortical Stress Response. Compr Physiol. 2016;6(2):603-621.
10. Sominsky L, Spencer SJ. Eating behavior and stress: a pathway to obesity. Front Psychol. 2014;5:434.
11. Yu AP, Ugwu FN, Tam BT, et al. One Year of Yoga Training Alters Ghrelin Axis in Centrally Obese Adults With Metabolic Syndrome. Front Physiol. 2018;9:1321.
12. Chao AM, Jastreboff AM, White MA, et al. Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight. Obesity (Silver Spring). 2017;25(4):713-720.
13. Shimizu R, Suzuki H, Amitani M, et al. The Effects of Yoga on Key Adipocytokines in Obesity: A Narrative Review of Leptin and Adiponectin. Cureus. 2025;17(1):e76792.
14. Papargyri P, Zapanti E, Salakos N, et al. Links between HPA axis and adipokines: clinical implications in paradigms of stress-related disorders. Expert Rev Endocrinol Metab. 2018;13(6):317-332.
15. Gruzdeva O, Borodkina D, Uchasova E, et al. Leptin resistance: underlying mechanisms and diagnosis. Diabetes Metab Syndr Obes. 2019;12:191-198.
16. Bouillon-Minois JB, Outrey J, Pereira B, et al. The Impact of Job-Demand-Control-Support on Leptin and Ghrelin as Biomarkers of Stress in Emergency Healthcare Workers. Nutrients. 2022;14(23):5009.
17. Stern JH, Rutkowski JM, Scherer PE. Adiponectin, Leptin, and Fatty Acids in the Maintenance of Metabolic Homeostasis through Adipose Tissue Crosstalk. Cell Metab. 2016;23(5):770-784.
18. Choi HM, Doss HM, Kim KS. Multifaceted Physiological Roles of Adiponectin in Inflammation and Diseases. Int J Mol Sci. 2020;21(4):1219.
19. Yau YH, Potenza MN. Stress and eating behaviors. Minerva Endocrinol. 2013;38(3):255-267.
20. Godet A, Fortier A, Bannier E, et al. Interactions between emotions and eating behaviors: Main issues, neuroimaging contributions, and innovative preventive or corrective strategies. Rev Endocr Metab Disord. 2022;23(4):807-831.
21. Giddens E, Noy B, Steward T, et al. The influence of stress on the neural underpinnings of disinhibited eating: a systematic review and future directions for research. Rev Endocr Metab Disord. 2023;24(4):713-734.
22. Eisenstein S, Bischoff A, Gredysa D, et al. Emotional Eating Phenotype is Associated with Central Dopamine D2 Receptor Binding Independent of Body Mass Index. Sci Rep. 2015;5:11283.
23. Pursey KM, Stanwell P, Gearhardt AN, et al. The prevalence of food addiction as assessed by the Yale Food Addiction Scale: a systematic review. Nutrients. 2014;6(10):4552-4590.
24. Epel ES, Tomiyama AJ, Mason AE, et al. The Reward-Based Eating Drive Scale: A Self-Report Index of Reward-Based Eating. PLoS ONE. 2014;9(6):e101350.
25. Godet A, Fortier A, Bannier E, et al. Interactions between emotions and eating behaviors: Main issues, neuroimaging contributions, and innovative preventive or corrective strategies. Rev Endocr Metab Disord. 2022;23(4):807-831.
26. Pascoe MC, Thompson DR, Ski CF, et al. Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis. Psychoneuroendocrinology. 2017;86:152-168.
27. Cramer H, Langhorst J, Dobos G, et al. Yoga for metabolic syndrome: A systematic review and meta-analysis. Eur J Prev Cardiol. 2016;23(18):1982-1993.
28. Fasshauer M, Paschke R. Regulation of adipocytokines and insulin resistance. Diabetologia. 2003;46(12):1594-1603.
29. Fantuzzi G. Adiponectin and inflammation: consensus and controversy. J Allergy Clin Immunol. 2008;121(2):326-330.
30. Matsuda M, Shimomura I. Roles of oxidative stress, adiponectin, and nuclear hormone receptors in obesity-associated insulin resistance and cardiovascular risk. Horm Mol Biol Clin Investig. 2014;19(2):75-88.
31. Beaupere C, Liboz A, Fève B, Blondeau B, Guillemain G. Molecular Mechanisms of Glucocorticoid-Induced Insulin Resistance. Int J Mol Sci. 2021;22(2):623.
32. Geer EB, Islam J, Buettner C. Mechanisms of glucocorticoid-induced insulin resistance: focus on adipose tissue function and lipid metabolism. Endocrinol Metab Clin North Am. 2014;43(1):75-102.
33. Asensio, C., P. Muzzin, and F. Rohner-Jeanrenaud, Role of glucocorticoids in the physiopathology of excessive fat deposition and insulin resistance. International Journal of Obesity, 2004. 28(4): p. S45-S52.
34. Janssen JAMJL. New Insights into the Role of Insulin and Hypothalamic-Pituitary-Adrenal (HPA) Axis in the Metabolic Syndrome. Int J Mol Sci. 2022;23(15):8178. Published 2022 Jul 25.
35. Fernández-Real JM, Ricart W. Insulin resistance and chronic cardiovascular inflammatory syndrome. Endocr Rev. 2003;24(3):278-301.
36. Tenhola S, Todorova B, Jääskeläinen J, Jänne OA, Raivio T, Voutilainen R. Serum glucocorticoids and adiponectin associate with insulin resistance in children born small for gestational age. Eur J Endocrinol. 2010;162(3):551-557.
37. Anagnostis P, Athyros VG, Tziomalos K, Karagiannis A, Mikhailidis DP. Clinical review: The pathogenetic role of cortisol in the metabolic syndrome: a hypothesis. J Clin Endocrinol Metab. 2009;94(8):2692-2701.
38. Kuckuck S, van der Valk ES, Scheurink AJW, et al. Glucocorticoids, stress and eating: The mediating role of appetite-regulating hormones. Obes Rev. 2023;24(3):e13539.
39. Kuckuck S, van der Valk ES, Scheurink AJW, et al. Glucocorticoids, stress and eating: The mediating role of appetite-regulating hormones. Obes Rev. 2023;24(3):e13539.
40. Fan R, Kong J, Xie Y. Potential Regulatory Role of Appetite-Regulating Hormones and Exercise Associated with Emotional Eating: A Narrative Review. Lifespan Development and Mental Health. 2025; 1(1):10001.
41. Reytor-González C, Simancas-Racines D, Román-Galeano NM, Annunziata G, Galasso M, Zambrano-Villacres R, Verde L, Muscogiuri G, Frias-Toral E, Barrea L. Chrononutrition and Energy Balance: How Meal Timing and Circadian Rhythms Shape Weight Regulation and Metabolic Health. Nutrients. 2025; 17(13):2135.
42. Bryant, Edwin F. The yoga sutras of Patanjali: A new edition, translation, and commentary. North Point Press, 2015.
43. Gopal A, Mondal S, Gandhi A, Arora S, Bhattacharjee J. Effect of integrated yoga practices on immune responses in examination stress - A preliminary study. Int J Yoga. 2011;4(1):26-32.
44. Pandey PT, Singh V, Devesh, Haider J. Effect of yoga on salivary cortisol inmedical student. Int J Res Med Sci 2016;4:4995-8.
45. Michalsen A, Grossman P, Acil A, et al. Rapid stress reduction and anxiolysis among distressed women as a consequence of a three-month intensive yoga program. Med Sci Monit. 2005;11(12):CR555-CR561.
46. Skoracka K, Hryhorowicz S, Schulz P, et al. The role of leptin and ghrelin in the regulation of appetite in obesity. Peptides. 2025;186:171367.
47. Sharma N, Agrawal M, Rushi, Ayyub S, Rai D. Mindfulness-based Interventions for Emotional Dysregulation in Adolescents: A Systematic Review. Ann Neurosci. Published online July 19, 2025.
48. Taren AA, Gianaros PJ, Greco CM, et al. Mindfulness meditation training alters stress-related amygdala resting state functional connectivity: a randomized controlled trial. Soc Cogn Affect Neurosci. 2015;10(12):1758-1768.
49. S himizu R, Suzuki H, Amitani M, Amitani H. The Effects of Yoga on Key Adipocytokines in Obesity: A Narrative Review of Leptin and Adiponectin. Cureus. 2025;17(1):e76792. Published 2025 Jan 2.
50. Chobe MP, Nanjundaiah RM Prof, Chobe S Dr, Raghuram N Dr. Effect of yoga on adipokine levels among overweight and obese people: A systematic review. J Ayurveda Integr Med. 2023;14(6):100813.
51. Exploring the Role of Yoga in Modulating Gut Microbiota in Obesity: A Narrative Review of Mechanistic Insights and Integrative Potential. VER. 2025;8(8s):77-87. Accessed May 7, 2026.
52. Mishra, S., et al., Exploring the Role of Yoga in Modulating Gut Microbiota in Obesity: A Narrative Review of Mechanistic Insights and Integrative Potential. Vascular and Endovascular Review, 2025. 8(8s): p. 77-87.
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