Yoga for Blood Sugar Control
One day, Mahatma Gandhi was walking down a busy street when a young boy ran up to him and asked, "Mahatma, can you tell me how to stop eating sweets? I know they are bad for me, but I can't help myself."
Gandhi thought for a moment and then replied, "Yes, I can help you. But first, I need you to come back in two weeks."
The boy was confused but agreed to return in two weeks' time. When he came back, Gandhi told him, "Stop eating sweets."
The boy looked at him in disbelief and asked, "Why didn't you tell me that two weeks ago? You could have saved me a lot of trouble."
Gandhi replied, "Two weeks ago, I too was still eating sweets. I needed to first stop eating sweets myself before I could tell you to do the same."
This story highlights Gandhi's belief in leading by example and the importance of personal experience in teaching and inspiring others. It also shows that healing and growth often start with self-reflection and personal transformation.
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Yoga psychology can aid in blood sugar control by addressing the mental and emotional aspects of diabetes management. Diabetes can be a stressful condition to manage, which can affect blood sugar levels. Yoga practices such as meditation, breathing exercises, and mindfulness can help reduce stress and anxiety, which in turn can help regulate blood sugar levels.
Research has shown that yoga practices can improve glycemic control and reduce stress in individuals with type 2 diabetes. A systematic review and meta-analysis of 13 randomized controlled trials found that practicing yoga was associated with significant reductions in fasting blood glucose levels, HbA1c levels, and stress levels in individuals with type 2 diabetes (Cui et al., 2019).
In addition, yoga can also help with weight management, which is a key factor in blood sugar control. A study published in the Journal of Alternative and Complementary Medicine found that practicing yoga was associated with reduced body mass index (BMI) and waist circumference in individuals with type 2 diabetes (Innes et al., 2015).
Overall, incorporating yoga practices into a diabetes management plan can be beneficial for both physical and mental health, and can help with blood sugar control.
Research has shown that yoga may have beneficial effects on blood sugar control and insulin sensitivity in individuals with type 2 diabetes. Here are some of the best yoga postures for blood sugar control:
Sukhasana (Easy Pose)
Vajrasana (Thunderbolt Pose)
Paschimottanasana (Seated Forward Bend)
Dhanurasana (Bow Pose)
Matsyasana (Fish Pose)
Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)
Setu Bandhasana (Bridge Pose)
Viparita Karani (Legs-Up-the-Wall Pose)
These postures can help reduce stress and promote relaxation, which can have a positive impact on blood sugar control. Additionally, some postures like Paschimottanasana and Dhanurasana may stimulate the pancreas, which is responsible for producing insulin.
NIH research has also suggested that regular yoga practice may improve blood glucose levels, reduce oxidative stress, and improve insulin sensitivity in individuals with type 2 diabetes. A study published in the Journal of Diabetes Investigation found that a 12-week yoga program improved glycemic control and reduced oxidative stress in type 2 diabetes patients. Another study published in the Indian Journal of Endocrinology and Metabolism found that a six-month yoga program improved glycemic control and lipid profiles in individuals with type 2 diabetes.
References:
Balaji PA, Varne SR, Ali SS. Physiological effects of yogic practices and transcendental meditation in health and disease. North Am J Med Sci. 2012;4(10):442-448. doi:10.4103/1947-2714.101980
Kiecolt-Glaser JK, Christian L, Preston H, et al. Stress, inflammation, and yoga practice. Psychosom Med. 2010;72(2):113-121. doi:10.1097/PSY.0b013e3181cc4188
Malhotra V, Singh S, Tandon OP, Sharma SB. The beneficial effect of yoga in diabetes. Nepal Med Coll J. 2005;7(2):145-147. PMID: 16388195
Raveendran AV, Deshpandae A, Joshi SR. Therapeutic role of Yoga in Type 2 Diabetes. Endocrinol Metab (Seoul). 2018;33(3):307-317. doi:10.3803/EnM.2018.33.3.307
Shantakumari N, Sequeira S, Rao VS, et al. Effects of a yoga intervention on lipid profiles of diabetes patients with dyslipidemia. Indian J Endocrinol Metab. 2013;17(4):672-677. doi:10.4103/2230-8210.113755
