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How Yoga Can Help You Manage Diabetes?

HealthHow Yoga Can Help You Manage Diabetes?

Yoga is a popular option recommended by many as a way to manage type 2 diabetes, and evidence supports its effectiveness. Yoga, which includes body postures and a wholesome living (yogic life), can play an important role in diabetes management. It helps manage weight, control blood sugar levels, lower stress, and make you more flexible. Including yoga in a diabetes control program can have the following benefits for health as well as diabetes control,

How To Use Yoga For Diabetes Control And Prevention?

By embracing yoga into your life, you can reshape a better way of dealing with and containing diabetes. Here’s why:

  1. Mindful eating: Yoga fosters mindfulness, directly affecting your food choices and keeping the sugar levels in check.
  2. Stress Management: Regular practice of yoga controls stress which is very helpful in maintaining diabetes because increasing blood sugar levels due to stress is common.
  3. Practice Yoga Daily: Daily yoga practice yields significant health benefits, even for just a short while each day. Staying properly hydrated enhances the effects of yoga and is key for metabolism. 
  4. Quality sleep: Quality sleep from consistent yoga is crucial for balancing blood sugar levels.

5 Yoga Positions for Diabetes

  1. Leg up the Wall Pose: Relaxes the body, reduces stress, and lowers blood pressure and sugar. Lie with your tailbone against the wall, stretch out your arms, lift your legs onto the wall, and hold for 5-15 minutes.
  2. Reclining Bound Angle Pose: Calms the mind, eases blood sugar and pressure, stimulates internal organs, bladder, and kidneys. Sit in lotus position, bring soles together, lean back, unwind, and hold up to 10 minutes.
  3. Seated Forward Fold: Decreases pressure, encourages weight loss, relieves anxiety, headaches, and fatigue. Sit with extended legs, bend at the hips toward feet, slide hands down, and breathe deeply.
  4. Cat-Cow: Alternating between rounding and arching the spine relieves tension, calms stress, and improves digestion. Get on hands and knees, inhale as you look up, exhale curling down.
  5. Downward Facing Dog: Stretches the entire front side of the body, calms the nervous system, and lowers blood sugar. From hands and knees, tuck toes under and lift hips upward and back in an inverted V-shape.

Safety Precautions & Considerations While Doing Yoga for Diabetes

While yoga offers numerous benefits for diabetes management, it’s important to approach it with safety in mind:

  1. Consultation: Always consult your healthcare provider before beginning any new exercise, including yoga.
  2. Blood Sugar Monitoring: Monitor your blood sugar levels before and after yoga to avoid hypoglycemia.
  3. Gentle Beginnings: Start with basic poses and gradually progress to allow your body to adapt without strain.
  4. Hydration: Stay hydrated, as dehydration can impact blood sugar levels.
  5. Listening to Your Body: Avoid poses that cause discomfort, focusing on harmony and balance.
  6. Supervised Practice: Practice under the guidance of a qualified instructor, especially if new to yoga.

Conclusion

Yoga offers a multitude of benefits, including flexibility, stress reduction, and improved metabolic health. However, it is essential to practice under professional supervision to ensure safety and maximize the positive impact on diabetes management.

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