Sugar, Sugar...

​I recently learned that Body Fat (Adipose Tissue) is an endocrine organ and actually has more impact on the body than the thyroid gland.  Therefore, too much adipose tissue (obesity) can lead to diabetes.   Obesity increases the risk of developing Type 2 diabetes, high blood pressure, and high cholesterol as well as contributes to the risk for heart attacks and strokes.

So what yoga therapy tools work great for the management of diabetes?

I recommend these 3 yoga therapy tools: 

1. After a few rounds of natural breathing, begin Ujjayi breathing. While your breathing, some food for thought-How Tapas (effort) is balanced with Santosha (contentment). Tapas can bring about change like improved health and lower blood sugar levels. While Santosha brings peace in the current circumstances. Always remember the importance listening to the doctor regarding nutrition and monitoring insulin levels. (5-10 minutes)

2. A short series of asanas to develop an exercise habit that can help with obesity, heart issues, high blood pressure, and metabolic syndrome.  Also , these practices can help lead to improved mood potentially leading to lifestyle changes and improved quality of life. Always watch for any dizziness with the increased movement.  (30 minutes)

Sample Asanas:
• 10 ½ Sun Salutations: The Sun Salutations can be completed as slow as necessary or even use a chair.
• Warrior I:  Warrior I (lower body) with goal post arms. Transition to straight legs and Warrior I (straight) arms.  Repeat 5 times per side with an extended hold at the end (3 counts/breaths). You can also do this posture in a chair if needed. 
• Seated Spinal Twist: Depending on our flexibility, the opposite leg can be bent or straight as well as accomplished with deer legs or from easy pose.   
• Seated Forward Fold: Finally, transition to a seated forward fold to begin the activation of the parasympathetic nervous system.  

3. Savasana: Practice a relaxation pose of choice and begin breathing with an extended exhale.  You can also  use a guided visualization of your peaceful place to continue the activation of the parasympathetic nervous system. (10 minutes)

Yoga can be incorporated into your daily life and have positive impacts on glycemic control.  Studies suggest that yoga has a direct impact on psychoneuro-endocrine and immune mechanisms as well as contributes to parasympathetic activation and anti-stress mechanisms.  This all leads to improvement in overall metabolic and psychological profiles, increases in insulin sensitivity, and improvements in glucose tolerance and lipid metabolism. 

In addition to the practices listed above, yoga practices utilized in the management of diabetes often include cleansing exercises, and the use of bandhas, meditation, relaxation, chanting, Yoga Nidra, or mudras.  These practices can reduce blood glucose levels as well as contribute to the management of co-morbidities.

What yoga practices will you incorporate in your fight against diabetes?

​Raveendran, A. V., Deshpandae, A., & Joshi, S. R. (2018). Therapeutic Role of Yoga in Type 2 Diabetes. Endocrinology and metabolism (Seoul, Korea), 33(3), 307–317. https://doi.org/10.3803/EnM.2018.33.3.307