Yoga is a popular practice that many people find beneficial for their health. It acts as a good form of exercise and may reduce stress. But could it also help people with diabetes to manage their condition?
People with diabetes need to carefully manage their blood sugar levels as they may become too high. This happens because the body doesn't make enough insulin, or the body can't use insulin efficiently.
Without insulin, the sugar in the blood does not reach the body's cells, and it builds up in the blood. Over time, having too much glucose in the blood leads to health problems.
There is currently no cure for either type 1 or type 2 diabetes. However, type 2 diabetes can be managed to a large degree by a healthful diet and regular exercise.
This article looks at how yoga can help people with diabetes.
People have practiced yoga for thousands of years, and it has gained mainstream popularity in recent years.
According to a 2016 Yoga in America study, yoga practitioners are on the rise, with more than 36 million today, up from just 20 million in 2012.
Yoga has been shown to improve physical and mental well-being by:
Lowering stress levels
This is important for people who have diabetes because some evidence suggests that stress may play a role in the onset and management of diabetes, according to a review in Diabetes Spectrum.
Improving emotional well-being
Practicing yoga can help people to develop deep breathing ability and the mind-body connection.
Improving strength and balance
Most yoga practices involve a number of poses that improve a person's strength, flexibility, and balance.
Improving heart health
A review in the European Journal of Cardiovascular Prevention and Rehabilitation states that "yoga can be beneficial" in preventing cardiovascular disease.
Yoga can be modified to an individual's fitness level and ability. This makes it an attractive choice for people who are just beginning a workout plan. It is also low-impact and can often be done at home with little cost involved.
Several medical studies and journal articles suggest that yoga may help people with diabetes, improving their health in a number of ways.
An article in the Indian Journal of Endocrinology and Metabolism states that yoga "holds promise" as an effective therapy for diabetes because:
- A study showed significant improvement in the quality of life for people with diabetes who regularly practiced yoga.
- Yoga's holistic approach to combining physical exercise with other healthy changes, such as diet, relaxation, and stress management, can help people with diabetes.
- Some types of yoga can provide a cardiovascular workout, making it a heart-healthy option.
An article in the Journal of Yoga and Physical Therapy found that practicing seated yoga for 10 minutes on a regular basis improved:
- fasting blood glucose levels
- heart rate and diastolic blood pressure
The study was looking specifically at people who were severely ill with diabetes. Although the study was small, it suggests that combining yoga with other necessary medical care can improve health in people with diabetes.
The following yoga poses, known as asanas, help with:
- stress reduction
All of these benefits can improve quality of life for a person who has diabetes. The seven poses described below are appropriate for all levels of fitness and ability. So, as soon as an individual has been given a doctor's approval to start exercise, they can begin straightaway.
Focus on breathing patterns of inhaling and exhaling deeply with each pose. Begin with a warm-up of at least 5 minutes and end with relaxation of 10 minutes. Relaxation and cool down may be done in corpse pose.
Before starting a yoga program, people with diabetes should speak with their doctors. To make yoga a success, keep the following in mind:
Any fitness program will be challenging at first. Overdoing it can result in injury or frustration.
Don't be afraid to modify
Yoga poses can be modified to an individual's strength and flexibility. Beginners, especially, should not try to do everything exactly as a professional instructor would do.
Take breaks for water and rest as needed. Using a chair or wall to help support and balance is often helpful for beginners.
Talk to the instructor
Many yoga instructors will provide extra help, support, or instruction to new students or those with health conditions.
Eating a healthful diet and being physically active can help control blood sugar levels in people with type 2 diabetes. Keeping blood sugar under control is the best way to avoid complications of diabetes.
A healthful food and exercise plan can help a person:
- lose excess weight
- lower cholesterol
- control blood pressure
These are all important factors to help people with diabetes manage their condition and prevent more serious condition, such as heart disease.
A Consensus Statement from the American Diabetes Association strongly links regular physical activity to better outcomes in people with diabetes, including a lower mortality rate.
It is a good idea to get a doctor to approve a diet and exercise program before beginning. In part, this is because exercising too much or too quickly can lead to low blood sugar. This happens because exercise lowers blood glucose levels.
In addition, people with diabetes may have other health problems as a result of their condition, such as neuropathy in the feet. This sort of issue may mean that not all exercise programs are suitable for a person with diabetes.
Despite these considerations a variety of exercise options do work well for many people with diabetes, including walking, swimming, strength training, and stretching.
Yoga, however, may be particularly beneficial.