Diabetes is considered a lifestyle-related condition, which highlights the importance of implementing lifestyle changes to manage it effectively. This means eating a balanced and healthy diet rich in whole grains, lean protein and plenty of vegetables, while monitoring your carbohydrate intake. Regular physical activity is critical to control blood sugar levels and maintain a healthy weight, reducing the risk of complications in this at-risk population.
According to Dr. Mukesh Batra, the founder and chairman of Dr. Batra’s Healthcare, he said: “Adopting a nutritious diet that emphasizes natural foods and smaller portions is crucial for controlling glucose levels while reducing the chance of complications in managing diabetes Protein-rich foods like broccoli, carrots, fruits (oranges, cantaloupe, apples, and papaya), and whole grains (wheat, rice, oats, cornmeal, barley, quinoa) can help. It’s just as important to avoid carbonated drinks and alcohol. and high-sugar drinks to promote overall well-being and effective diabetes control.”
Additionally, Shikha Agarwal, health and wellness consultant and founder of Nurture, said: “For those living with or at risk of diabetes, remember that embracing a well-balanced diet and an active lifestyle isn’t just a choice; it’s a powerful strategy. to cope with the challenges of this condition. What you eat and how you eat is the key to taking control of your health. With exercise as your steadfast partner and nutrition as your steadfast foundation, you have the tools to take control of seize your health – be strong and stand in the fight against diabetes.”
Importance of exercise:
Dr. Vinodh Kumar S, an MBBS, MD (Internal Medicine), and Consultant Physician and Diabetologist from Connect & Heal, said: “Exercise lowers blood sugar levels by increasing insulin sensitivity. It burns calories, controls body weight, manages stress and regulates blood sugar levels. It is advisable to exercise at least 30 minutes a day at least 5 days a week. Walking, swimming, dancing and cycling are some moderate-intensity exercises that can be undertaken. One should start slowly and increase the pace and intensity over time. Always consult your doctor if you have underlying health conditions.”
Yoga Asanas for Diabetes Management:
As we venture into the realm of yoga, we discover asanas that are more than just stretches and poses; they are tools of transformation for the body affected by diabetes. Here are the following mentioned by Dr. Indranill Basu Ray, a cardiac electrophysiologist and professor of cardiology and public health based in Memphis, Tennessee, USA, and founder and president of the American Academy for Yoga in Medicine
- Asanas for Blood Sugar Control:
- Balasana (Child’s Pose): Calms the brain, relieves stress and fatigue, and normalizes blood circulation throughout the body.
- Vajrasana (Diamond Pose): Done after meals, aids in digestion, which is crucial for maintaining stable blood sugar levels.
- Dhanurasana (bow pose): stimulates the abdominal organs and improves the function of the pancreas and intestines.
- Paschimottanasana (seated forward bend): stimulates the liver, kidneys, ovaries and uterus; it also calms the mind and relieves stress.
- Twisting poses such as ardha matsyendrasana and bharadvajasana can massage the internal organs and aid in digestion and detoxification processes.
- Core strengthening poses: Strengthening the core through poses such as Plank (Phalakasana) and Boat Pose (Navasana) can improve posture and digestion, which helps in better management of diabetes.
- Exercises such as supported Savasana or legs-up-the-wall (Viparita Karani) can help reduce stress hormones in the blood, which can improve insulin function.
- Gentle flow sequences: Incorporating gentle flows, such as sun salutations (Surya Namaskar), can help improve blood flow, flexibility and stress management, all of which can contribute to better diabetes control.
- Pranayama (breathing exercise):
- Kapalbhati Pranayama: A stimulating breathing technique that energizes the system and increases metabolism. It helps cleanse the body of toxins and can improve the efficiency of the pancreas.
- Anulom Vilom Pranayama (Alternate Nostril Breathing): This balanced breathing technique helps reduce stress and anxiety, which are often associated with fluctuating blood sugar levels. It also helps improve cardiovascular function.
- Bhramari Pranayama (Bee Breathing): This pranayama involves making a buzzing sound while exhaling, which can calm the mind and reduce stress, possibly lowering blood sugar levels that rise due to stress.
- Ujjayi Pranayama (Ocean Breathing): Ujjayi is a calming breath that can help increase oxygenation and build internal body heat, which can improve the efficiency of internal organs.
- Bhastrika Pranayama (bellows breathing): This powerful breathing exercise increases lung capacity, improves blood circulation and can stimulate the nervous system, which can help regulate blood sugar levels.
- Mindful Meditation and Stress Management: Daily meditation can help manage the psychological stress associated with diabetes, leading to better glucose regulation.
- Yoga Nidra (Yogic Sleep) A form of guided relaxation that can have a profound effect on stress levels, sleep quality and overall diabetes management.
[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]