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- Yoga For Diabetes
Yoga For Diabetes
Yoga can do wonders for your health by regulating diabetes, blood sugar, insulin, and boosting immunity. It will help you feel calm, relaxed, lower your stress levels, improve digestion, flexibility, posture, and support weight loss, and will help you transform your overall health.
How Can Yoga Regulate Diabetes?
Yoga is a holistic approach, emphasizing maintaining a balance between physical and mental well-being, which is achieved by performing asanas, kriyas, pranayama, and following a proper diet. It is a comprehensive process that includes meditation, breathing techniques, a sattvic diet, purification, and altering the thought process. One needs to understand that yoga works on the principle of considering all the above factors unified as the cause of your overall health condition. Here’s how yoga may help you regulate diabetes:
1
Insulin resistanceIt helps in improving your fasting bloodwork, insulin resistance, and glycaemia levels. It calms the sympathetic and parasympathetic nervous systems to reduce stress levels, crucial for diabetes.
2
Improved Blood Lipid ProfileIt improves your lipid profile, lowering cholesterol and triglyceride levels, and reducing the risk of heart disease. It lowers anxiety and improves endocrine functioning, boosting metabolism and maintaining a healthy physique.
3
Weight managementIt will lower your body fat percentage and BMI (body mass index). Losing extra pounds will regulate your diabetes, improving muscular health, and will help you keep your weight on track.
4
Controlled Blood PressureIt will manage hypertension and lower cortisol levels, improving both systolic and diastolic blood pressure over time, keeping blood pressure steady. Steady blood pressure can help your diabetes.
5
Relieving Stress & AnxietyIt will keep your cortisol in check by controlling stress hormones, improving your mood swings, and energy levels. High blood sugar often triggers inflammation, yoga may help you alleviate inflammation.
6
Blood CirculationIt promotes blood circulation in the entire body, reducing the risk of nerve damage and chronic wounds. As diabetes hinders blood circulation, yoga may help you improve it.
7
Improved DigestionIt aids effective digestion, as people with diabetes often suffer from gastrointestinal issues. Improved digestion will improve metabolism, regulating insulin resistance.
8
Improved pancreatic functionIt helps with the stimulation of the pancreas, as they are responsible for the production of beta cells that produce insulin.
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What Are the Benefits Of Yoga?
Practicing yoga will not only help you manage your diabetes but also manage stress levels, as mental well-being determines physical health, and they are interlinked. It is meant to be a cleansing process for the entire body. Practice yoga to improve your overall health, along with regulating diabetes. The benefits of yoga have no bounds, and here is how yoga can be beneficial for diabetes:
Improved flexibility & resilience.
Increased metabolism.
Enhanced endurance.
Muscular development.
Lowered stress levels.
Better posture.
Movement of joints.
Stimulation of pressure points.
Improved breathing.
Regulation of the nervous system.
Self-acceptance.
Timely treatment and regular care are essential in managing diabetes.
What are the Top Yoga Asanas For Diabetes?
Following asanas with a positive mindset and proper guidance may regulate your blood sugar levels, boost metabolism, and improve insulin sensitivity. Regular practice of yoga asanas with medications may help you control diabetes. Practice yoga regularly, and here are some top yoga asanas to practice:
1
Dhanurasana (Bow pose)It regulates the pancreas, regulating the secretion of insulin. It stimulates abdominal glands, improving digestive problems, such as relief from cramps and constipation.
2
Bhujangasana (Cobra pose)It helps in regulating blood pressure and blood glucose by stimulating the abdomen. This pose helps in reducing stress, improving the quality of sleep, and improving blood circulation.
3
Paschumuttasana (Seated forward bend)It regulates cortisol and stress levels, a major contributor to elevated blood sugar. It aids digestion, soothes the nervous system, and improves blood circulation.
4
Balasana (Child pose)It is a very helpful asana for lowering stress levels, and relief from body aches by alleviating muscle tensions. It also promotes the production of beta cells, which are responsible for insulin secretion.
5
Shavasana (Corpse pose)It helps in alleviating stress, which is crucial for diabetes management. It also helps in relieving headaches caused by high blood sugar, exhaustion, and insomnia.
Disclaimer: Consult a professional before practicing them, and it is advisable to perform these asanas under professional guidance.
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Which Breathing Techniques are Important For Diabetes?
Breathing plays an important role in managing diabetes as it stimulates the parasympathetic nervous system, enlarging the lung passages, regulating insulin and blood sugar. You may pair breathing exercises with asanas and other workouts to achieve the best results. Here are some breathing exercises:
1
KapalbhatiIt helps in weight loss by rapid breathing, especially for patients who are obese. It also improves the functioning of the abdominal gland, improving metabolism and insulin secretion.
2
BhrastrikaIt involves quick inhaling and exhaling, which triggers certain brain regions associated with insulin sensitivity. It also detoxifies the respiratory tract, increasing lung capacity and energy levels.
3
BhramariIt improves, stabilizes stress levels and blood sugar. It also helps in weight loss by producing thyroxine hormone, which keeps the BMI of your body consistent.
4
Anulom Vilom It helps in boosting metabolism, lowering stress levels, and thus regulating blood sugar. It also stabilizes the nervous system and promotes oxygenation in the entire body.
Disclaimer: Consult a professional before practicing them, and it is advisable to perform these exercises under professional guidance.
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Tips If You Are New to Yoga
Practicing yoga is easy, and it requires a positive mindset and determination. If you're new to yoga, keep these beginner-friendly tips in mind to enhance your yoga experience, and follow these tips to make the most out of it:
1
Practice under guidancePracticing under a certified professional may help you, as they will not only guide you through the best asanas for diabetes, but will also walk you through comprehensive measures to follow.
2
Combine other exercisesYou may combine cardio, strength training, and meditation to get the best results to regulate your diabetes.
3
Meal planningConsuming Diabetes-friendly foods and proper meal planning can do wonders for your health as they will help you avoid blood sugar spikes after your meals.
4
Natural RemediesPairing natural remedies such as herbs and spices, and ayurvedic remedies may help you manage diabetes effectively. Include foods such as ashwagandha, triphala, cinnamon, etc.
Disclaimer: Consult a professional before practicing these asanas, and it is advisable to perform them under professional guidance.
Managing diabetes starts with timely care and the right insurance support.
When is the Right Time To Do Yoga?
You can perform yoga at any time of the day. Ideally, it should be practiced in the morning to maximize its benefits. Both morning and evening yoga have their benefits; Pick an ideal time depending on the outcome you want from it, and here are some factors to consider while picking an ideal time for you:
Morning Yoga
Evening yoga
Morning practice of yoga will help you with:
Fresh start
Fast metabolism
Lower anxiety levels
Regulate sugar levels
Be calm and composed
Evening practice of yoga will help you with:
Feel lively and active
Boost digestion
Feel relaxed
Improve sleep quality
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Health & Fitness Calculators
FAQs
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Q1. Can yoga reduce my glucose levels?
Ans: Yes, yoga may help you reduce glucose levels only if you have type II diabetes by improving Insulin secretion. -
Q2. Is it possible to lower my HbA1C levels by yoga?
Ans: Yes, yoga may help you lower HbA1C levels by controlling the glycemic levels -
Q3. Can I perform yoga every day?
Ans: Yes, you may perform yoga daily. People with pre-existing diseases should consult professionals.
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