How To Control Diabetes By Yoga – Diabetes is no longer a foreign disorder to us. This is a health anomaly that has increased exponentially over the years and also challenges medical experts and health officials around the world.
Diabetes mellitus or diabetes mellitus is a metabolic disorder that mainly affects the way the body uses dissolved sugar or glucose in the blood. Insulin, a hormone secreted by the pancreas, allows sugar or glucose to enter the cells to be stored or used for energy. It works mainly to lower blood sugar in the body. But, in a diabetic person, the body either does not produce enough insulin or fails to use the secreted insulin effectively, raising the blood sugar level at the same time. It can easily happen to anyone, regardless of their age, general factors or ethnicity.
Well, the causes of diabetes are many, but a diet poor in nutrients and a sedentary lifestyle can literally turn this condition into a chronic one. If left untreated, high sugar levels can cause serious damage to vital organs such as the pancreas, heart, kidneys and eventually become a serious threat to your life.
While many people turn to allopathic medicines to control high sugar levels, one can also avoid diabetes by incorporating a few lifestyle changes. One such incredible practice to maintain this chronic condition is yoga. This timeless practice involving synchronized body movements with breathing techniques not only calms the nerves and stimulates the organs, but also improves metabolic activities that ultimately facilitate proper chemical transformations in a cell, thus benefiting those who suffering from diabetes.
Well, we bring you a list of effective yoga poses that help prevent high blood sugar, resist sugar spikes and keep this chronic condition under control.
Lie on your stomach and lift both legs and torso. Stretch your arms back and grab both feet with your hands. Hold this position for as long as possible and continue to inhale normally. Return to the starting position and repeat the asana for 5-6 times.
The position of the arch is instrumental in strengthening and regulating the pancreas, which ultimately benefits people suffering from blood sugar. In addition, it also stretches the abdominal muscles, strengthens digestion, treats constipation, prevents stomach cramps, cures back problems and weakens the symptoms of cough and cold.
First, sit about 3 cm from a white wall. Lie on your back and swing your legs up in such a way that the back of the thigh rests against the wall. Rest your entire back, that is, your spine on the floor below and relax your arms on either side of your body or abdomen. Hold the position for 10 minutes or as long as possible, then slowly pull the leg back to the starting position.
Viparita Karani is one of the most relaxing postures that allows you to stay on the ground without too much twisting. This inverted posture allows proper lymphatic drainage, normalizes blood circulation and reduces stress levels, which ultimately helps reduce blood sugar and blood pressure levels in the body. It also relieves pressure from the back and hip and fights any pain or inflammation.
Stand straight with your legs straight and feet together. Bend your right leg and place the heel of your right foot next to your left hip. Slowly bring the left leg over the right knee. Place your right hand on your left leg and the left behind you. Twist your waist, shoulders and neck to the left and look over your left shoulder. Hold this position and continue to breathe gently in and out. Slowly return to the starting position and repeat the same way on the other side.
This spinal twist posture is extremely important to stimulate the abdominal organs and muscles which ultimately lower blood sugar and also play a key role in providing relief from breathing difficulties, stress and tension. Regular practice of this asana also strengthens the immune system and helps eliminate AMA doshas from the body.
Lying on your back, lift both legs above your stomach. Bend your body and try to extend your legs above your head so that your toes touch the ground. Hold this pose for 10-15 seconds, relax for a minute and repeat again.
This inverted pose is extremely beneficial not only to prevent sugar spikes, but also helps to stimulate the thyroid gland, reduce stress and increase blood circulation. It also offers tremendous therapeutic effects such as relief from backache, headache, insomnia and prevention of gastrointestinal disorders.
Lie on your back and close your eyes. Relax your body and mind. and think peaceful happy thoughts. Take your time while doing this. Breathe normally and do not hold your breath. After a while, stay.
The body posture is the final resting position that not only allows the body to cool down, but also calms the mind and marks the end of the yoga session. This asana is beneficial for most health disorders like diabetes, high blood pressure, heart disorders and respiratory problems. Doing it at the end of your yoga session helps the brain process the workout and allows the body to utilize the benefits. Medical Review by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness – By Jennifer Berry on January 27, 2020
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Yoga is a popular practice that many people find beneficial for their health. Besides being a form of exercise, it can also reduce stress. Can it help with diabetes too?
Diabetes develops when the body does not produce enough insulin or cannot use it effectively. It can make a person feel weak and tired, and can lead to long-term complications such as nerve pain, cardiovascular disease and more.
For people with type 2 diabetes, diet and exercise are vital to managing blood sugar levels and preventing complications.
Starting an exercise regimen can be scary, especially for those who haven’t been active for a while. Yoga, however, can provide a gentle way to begin gaining strength and improving health.
Some evidence suggests that stress plays a role in the onset and management of diabetes. Therefore, managing stress levels can also help a person manage diabetes.
A 2013 study found that yoga can improve specific chemical balances in the brain to help reduce stress levels.
It is a form of mindfulness that helps people stay in the present moment. It can also reduce stress and improve emotional well-being.
A study in mice from 2019 showed that improving strength can help reduce liver fat and improve blood glucose levels in people with obesity and diabetes.
Some people with diabetes develop peripheral neuropathy due to nerve damage. In some cases, this can affect muscle strength and mobility. Building
They cite a study in which people with a type of atrial fibrillation did yoga and breathing exercises. After 12 weeks, the participants had a lower heart rate and lower blood pressure than those who did not do yoga.
A person can modify the way they practice yoga to suit their level of fitness and ability. This makes it an attractive option for people just starting a training program. It is also a low-impact activity that people can do at home with little or no cost.
Several studies have shown that yoga can help people with diabetes and improve their health in many ways.
Found that regular seated yoga practice for 10 minutes at a time improved fasting blood glucose levels, heart rate and diastolic blood pressure.
The authors specifically targeted people who were seriously ill with diabetes. Although the study was small, it suggested that combining yoga with other necessary medical care can improve health in people with diabetes.
Some research has gone so far as to say that yoga can help prevent the development of diabetes in people at high risk of the condition.
In a 2009 study, people who participated in a 12-week yoga class saw improvements in weight, insulin levels, blood pressure, and triglycerides, which play a role in the onset of diabetes mellitus 2 and other aspects of the metabolic syndrome.
All these benefits can improve the quality of life of a person with diabetes. The seven poses described below are suitable for all fitness levels and abilities.
Focus on your breathing patterns by inhaling and exhaling deeply with each pose. Start with a warm-up of at least 5 minutes and finish with a 10-minute cool-down. A person can do the cooldown in Corpse Pose.
Any fitness program will be challenging at first. Overdoing it can lead to injury or frustration, so always start slowly and gradually increase the intensity.
People can adapt most yoga poses to suit their strength and flexibility. Beginners, especially, should not expect to do every pose to the same extent
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