You must remember that Exercise and Yoga can do wonder in Diabetes Management
Specific asanas have great effect on the pancreas and other glands, such as adrenal, thyroid and sex glands. The muscle and organs of abdominal area are fully activated due to this asana. Because of this activation the condition and functioning of the pancreas is energized and strengthen. It increases the blood supply to various parts of body, improving insulin administration in the body, it also cures the constipation, and corrects the malfunctioning of stomach.
Pranayamas have been found useful in diabetes as Alternate nostril breathing has calming effect on nervous system, which reduces stress levels, helping in diabetes treatment. Research Society for study of Diabetes in India has also recommended yoga for treatment.
Do learn these specific Kriyas from an expert:
Surya Namaskars
It has several benefits. It activates almost all the glands of the endocrinal system. Because of this internal activation, the pancreas, adrenal, thyroid, pituitary and some other glands begin to secrete their respective hormones in normal way.
Surya Namaskara corrects disorders of the pancreas, liver and cure constipation, wind troubles, indigestion, acidity, intestinal disorder. It takes away extra weight of abdominal area. It strengthens the spinal cord, energizes the inner cells and activates the whole nervous system. It allows us to use the body as an instrument of higher awareness, so that we can receive wisdom and knowledge.
Pavanmukta Asana
All the foot and calf asanas help in returning the stagnant lymph and venous blood. They relieve tiredness and cramp, and prevent venours thrombosis especially in bedridden, post-operative patients.
It activates the pancreas and other organs of the abdomen and also relieves wind trouble, acidity etc… It loosens the hip-joints and activates the abdominal muscle and intestines and ultimately cures the constipation, and corrects the malfunctioning of stomach. It is easy asana and people of any age can do it.
Utthan Pada Asana – Raised – feet Posture
This asana exercises all the abdominal muscles, both internally and externally removing constipation, indigestion and gas trouble. It corrects the disorder of pancreas, strengthens the spinal cord and corrects disorders of the back. Takes away the extra weight of abdominal areas and has great curative and corrective effects on troubles in the waist, buttocks and hip-joints.
Ardha Matsyendrasana – The Half Twist Posture
This asana has great effect on the pancreas and other glands, such as adrenal, thyroid and sex glands. The muscle and organs of abdominal area are fully activated due to this asana. Because of this activation the condition and functioning of the pancreas is energized and strengthen. It is a best asana for diabetes.
This asana has several other benefits also; it corrects disorder of kidneys, spleen, liver, stomach, intestine, bladder and pelvic region. The twist completes the stretching of the spine so that now every muscle and ligament of the back and neck has been stretched in all directions.
Ardha-Matsyendrasana (Modified) – The Half-Matsyendra Posture
In this posture, the leg is folded inwards instead of outstretched. During twists performed in the final stages of pregnancy, the weight of the body rests mainly on one buttock, because the center of gravity is displaced.
To increase their beneficial effect on the spinal column, these twists should be combined with other asanas e.g. Ustrasana and Catuspadasana.
Bhujanga Asana – Cobra Posture
Start with three rounds on the first day and increase to a maximum of four rounds. Benefits :
Bhujanga asana activates and energizes the upper areas of the body like the chest, shoulders, neck, face and head, giving a youthful appearance and the abdominal area, because of this activation, the pancreas, liver and other organs of the digestive system are strengthened and normalized.
Increases flexibility, rejuvenates spinal nerves and brings a rich blood supply to the spinal region.
It has some special benefits for women. Helps relieve problems of the uterus and ovaries and menstrual problems. A regular practice of this asana makes child birth easy.
Paschimothan Asana -The Forward Bend Posture
Start with three rounds and practice a maximum of five rounds a day.This asana has effects on the whole of the spinal cord, the complete nervous system and all the organs and glands of abdominal area including pancreas, adrenal, sex glands etc..
For diabetic people it has great curative effect. It gives flexibility to the spine, restores youthfulness, and acts as a medicinal aid for back ache and stomach troubles. Strengthens the sex glands and massages all the abdominal organs.
Salabha Asana – Locust Posture
It activates the kidneys, liver, pancreas, abdominal area and all the organs of the lower part of the body. It removes constipation, wind troubles, indigestion, dysentery, diarrhea, acidity and gastro- intestinal disorders.
The Salabha Asana brings flexibility to the cervical (upper back) region and strength to the lower back. Brings a rich blood supply to the spine and the whole upper area.
Exercise: Most effective in controlling Blood Sugar
Simplest and the Best way of exercise is 30 min. FAST, REGULAR walking everyday…
Exercise helps control type 2 diabetes by:
i. Improving your body’s use of insulin.
ii. Burning excess body fat, helping to decrease and control weight (decreased body fat results in improved insulin sensitivity).
iii. Improving muscle strength.
iv. Increasing bone density and strength.
v. Lowering Blood Pressure
vi. Helping to protect against heart and blood vessel disease by lowering ‘bad’ LDL -Cholesterol and increasing ‘good’ HDL Cholesterol.
vii. Improving blood circulation and reducing your risk of cardiac aliments
viii. Increasing energy level and enhancing work capacity.
ix. Reducing stress, promoting relaxation, and releasing tension and anxiety.
How Does Exercise Affect Blood Sugar Levels?
Normally, insulin is released from the pancreas when the amount of sugar (glucose) in the blood increases, such as after eating. Insulin stimulates the liver and muscles to take in excess glucose. This results in a lowering of the blood sugar level.
When exercising, the body needs extra energy or fuel (in the form of glucose) for the exercising muscles. For short bursts of exercise, such as a quick sprint to catch the bus, the muscles and the liver can release stores of glucose for fuel. With continued moderate exercising, however, your muscles take up glucose at almost 20 times the normal rate. This lowers blood sugar levels.
But intense exercise can have the opposite effect and actually increase your blood glucose levels. This is especially true for many people with diabetes. The body recognizes intense exercise as a stress and releases stress hormones that tell your body to increase available blood sugar to fuel your muscles. If this happens to you, you may need a little bit of insulin after intense workouts.
For a variety of reasons, after exercise, people with diabetes may have an increase or a decrease in their blood sugar levels.
What Types of Exercise Is Best for Blood Sugar Control?
Aerobic exercise increases your heart rate, works your muscles, and raises your breathing rate. For most people, it’s best to aim for a total of about 30 minutes a day, at least 5 days a week. If you haven’t been very active recently, you can start out with 5 or 10 minutes a day and work up to more time each week. Or split up your activity for the day — try a brisk 10-minute walk after each meal. If you’re trying to lose weight, you may want to exercise more than 30 minutes a day. Here are some examples of aerobic exercise:
i. Take a brisk walk (outside or inside on a treadmill)
ii. Go dancing
iii. Take a low-impact aerobics class
iv. Swim or do water aerobic exercises
v. Try ice-skating or roller-skating
vi. Play tennis
viii. Stationary bicycle indoors
Experts recommend moderate-intensity physical activity for at least 30 minutes on 5 or more days of the week. Some examples of moderate-intensity physical activity are walking briskly, mowing the lawn, dancing, swimming, or bicycling.
If you are not accustomed to physical activity, you may want to start with a little exercise, and work your way up. As you become stronger, you can add a few extra minutes to your physical activity. Do some physical activity every day. It’s better to walk 10 or 20 minutes each day than one hour once a week.
Mood nahi hai, kya karen?
How do I get past the barriers to being physically active? (Adapted from ADA)
| Barriers | Solutions |
| I don’t have time to exercise for 30 minutes a day. | Do as much as you can. Every step counts. If you’re just starting out, start with 10 minutes a day and add more little by little. Work up to 10 minutes at a time, three times a day. |
| I’m too tired after work. | Plan to do something active before work or during the day. |
| I don’t have the right clothes. | Wear anything that’s comfortable as long as you have shoes that fit well and socks that don’t irritate your skin. |
| I’m too shy to exercise in a group. | Choose an activity you can do on your own, such as following along with an aerobics class on TV or going for a walk. |
| I don’t want to have sore muscles. | Exercise shouldn’t hurt if you go slowly at first. Choose something you can do without getting sore. Learn how to warm up and stretch before you do something active and how to cool down afterward. |
| I’m afraid I’ll get low blood glucose. | If you’re taking a medication that could cause low blood glucose, talk to your health care provider about ways to exercise safely. |
| Walking hurts my knees. | Try chair exercises or swimming. |
| It’s too hot outside. | If it’s too hot, too cold, or too humid, walk inside a school or a shopping center. |
| It’s not safe to walk in my neighborhood. | Find an indoor activity, such as an exercise class at a community center. |
| I’m afraid I’ll make my condition worse. | Get a checkup before planning your fitness routine. Learn what’s safe for you to do. |
| I can’t afford to join a fitness center or buy equipment. | Do something that doesn’t require fancy equipment, such as walking or using cans of food for weights. |
| Exercise is boring. | Find something you enjoy doing. Try different activities on different days. |
Precautions:
You should avoid some kinds of physical activity if you have certain diabetes complications. Exercise involving heavy weights may be bad for people with blood pressure, blood vessel, or eye problems. Diabetes-related nerve damage can make it hard to tell if you’ve injured your feet during exercise, which can lead to more serious problems. If you do have diabetes complications, your health care provider can tell you which kinds of physical activity would be best for you. Fortunately, there are many different ways to get exercise.
Physical activity can lower your blood glucose too much, causing hypoglycemia, especially in people who take insulin or certain oral medications. Hypoglycemia can happen at the time you’re exercising, just afterward, or even up to a day later. You can get shaky, weak, confused, irritable, anxious, hungry, tired, or sweaty. You can get a headache, or even lose consciousness.
To help prevent hypoglycemia during physical activity, check your blood glucose before you exercise. If it’s below 100, have a small snack. In addition, bring food or glucose tablets with you when you exercise just in case. It is not good for people with diabetes to skip meals at all, but especially not prior to exercise. After you exercise, check to see how it has affected your blood glucose level. If you take insulin, ask your health care provider if there is a preferable time of day for you to exercise, or whether you should change your dosage before physical activity, before beginning an exercise regimen.
On the other hand, you should not exercise when your blood glucose is very high because your level could go even higher. Do not exercise if your blood glucose is above 300, or your fasting blood glucose is above 250 and you have ketones in your urine.
When you exercise, wear cotton socks and athletic shoes that fit well and are comfortable. After you exercise, check your feet for sores, blisters, irritation, cuts, or other injuries.
Drink plenty of fluids during physical activity, since your blood glucose can be affected by dehydration
Learn your blood glucose response to exercise. Everyone’s blood glucose response to exercise is different. Checking your blood glucose before and after exercise can show you the benefits of activity. You also can use the results of your blood glucose checks to prevent low blood glucose or high blood glucose.