This International Yoga Day
Let’s pledge to control our Diabetes, the nature’s way!
Yoga has been with us for more than 5000 years, the miracles of this art is yet to be explored completely. Yoga has been found to stimulates the organs which improves metabolic activities. This means that the chemical transformations within a cell are carried out more efficiently. This makes it a highly beneficial exercise for those suffering from diabetes -a complex condition which occurs due to lack of insulin production by the pancreas or lack of cell response to insulin, resulting in a multitude of metabolic imbalances involving the regulation and utilisation of insulin and glucose (sugar) in the body.
If you are suffering from diabetes then you must read this article and even if you are not diabetic, these simple exercises will keep you healthy physically and strengthen you mentally.
These are few significant Pranayam (in yoga) which should be done by everyone irrespective of the age or disease.
-Anulom Vilom (alternate nostril breathing):
Anulom vilom improves your concentration & flow of blood in the body. Regular & consistent practice of this helps us in treating serious health conditions such as depression, asthma, high blood pressure, diabetes.
It also increases our immunity system, improves blood circulation and controls obesity.
–Kapalbhati (one-time inhale; exhale 20-30 times quickly):
This is again a simple exercise but very useful not just for a diabetic person but for everyone in general. It helps in weight loss, cure constipation, strength stomach muscle, treats breast cancer & strengthen the nervous system.
-Pranayam (simple breathing):
Pranayam helps to calm our mind, thus balancing the interaction between the pituitary gland and the pancreas. Kapalabhati combined with Nauli Kriya (pressure manipulations and isolation of abdominal-recti muscles) help to control blood sugar. These practices balance the Basic Metabolic Rate (BMR) which in turn helps in stabilising the sugar levels.
It should be noted that merely doing Yoga is not as much beneficial when it is combined with a proper diet, having a controlled diet with Yoga can do wonders. A diet which is high on fibre, consisting of whole grains, legumes and vegetables are important to keep diabetes in control. It is also recommended to lose excess weight and stabilise blood sugar levels.
- Onion(Allium cepa) – प्याज
- Garlic (Allium sativum) – लहसुन
- Andrographis (Andrographis paniculata) – कालमेघ
- Green tea (Camellia sinensis) – ग्रीन टी
- Indian cluster bean (Cyamopsis tetgonolobus) – ग्वार की फली
- Gurmar (Gymnema sylvestre) – गुड़मार
- Bitter melon or karela (Momordica charantia) – करेला
- Tinospora gulancha (Tinospora cordifolia) – गिलोय
Seasonal Fruits (papaya, watermelon, melon, guava, pineapple)
Salads (carrot, raddish, turnip, cucumber, spinach, mint, methi, coriander, cabbage, beans, capsicum)
Spouts (moong, gram, moth)
Wheat grass juice
Lemon water and Coconut water
Amla (fresh or dry) with turmeric powder
Black-berry (Jamun Fruit) – very good for diabetic patient, it is strongly recommended.
Note: Less milk and more of butter milk should be taken.
Asanas helpful for controlling diabetes:
- Surya Namaskar (Sun Salutation) – सूर्य नमस्कार
Surya Namaskar(Sun Salutation) harmonizes the pancreas, helping to remove any irregularities by directly massaging the gland and improving its blood flow. Surya Namaskar also helps us to remove the deeper cause of hormonal malfunction, if it is supplemented by other yoga practices.
- Koormasana – (Tortoise Poses) – कूर्मासन
Koormasana improves the functions of the respiratory and digestive systems. Beneficial in Asthma, constipation and flatulence. Very useful in Anxiety buster and sleeping disorder like Insomnia.
- Mandookasana – (Frog Pose) – मंडूकासन
Mandookasana helps in increasing the quantity of insulin which is beneficial for curing diabetes. It also helps us to cure the problems related to stomach and improves the functioning of digestive system and excretory system.
- Halasana – (Plough Pose) – हलासन
Halasana, is great for back pains. It helps to improve the digestive system and keep hormonal levels in control. By doing this asana regularly we can avoid diseases like diabetes, obesity, constipation, stomach disorder, blood pressure and menstrual disorders.
- Dhanurasana – (Bow Pose) – धनुरासन
Dhanurasana regulates the pancreas and is recommended for people with diabetes. It strengthens the back and the abdomen at the same time and improves upon stomach disorders.
- Chakrasana – (Wheel Pose) – चक्रासन
Chakrasana energizes your body and fills you with positivity. It keeps, stress and depression away. It also rejuvenates the pancreatic cells and is a excellent yoga for the heart. It stretches your vertebral column and increases the oxygen intake.
- Bhujangasana (Cobra Pose) – भुजंगासन
Bhujangasana increases flexibility, improves menstrual irregularities in women. Elevate mood, which also helps to control stress, depression, anxiety. Further it improves digestion and strengthens the spinal cord.
Setu Bandhasana (Bridge Pose) – सेतुबंधासन
Setu Bandhasana helps relieve stress, in the back and improves blood circulation. This asana calms your mind and reduces depression and anxiety.
- Paschimotasana – (Forward Bend Pose) – पाश्चिमोतानासन
Paschimotasana acts as a stress reliever. Reduces fatty deposits in the abdomen. Remove anxiety, anger and irritation it also helps to calm the mind. Stretches the spine and brings flexibility. Good for constipation and digestive disorder.
- Ardha Matsyendrasana – (Spinal Twist) – अर्धमत्स्येन्द्रासन
Tones and strengthens the abs and obliques. Stretches and energizes the spine, open the shoulders, neck, and hips. Increases flexibility, especially in hips and spine. Cleanses the internal organs. Improves digestion and elimination of wastes.
Yoga Uddiyan Bandha activates the Manipura Chakra and solar plexus. Stimulates intestinal activity and helps relieve constipation. Stimulates the pancreas and is helpful for diabetes. Strengthens the immune system. Balances the mind, soothes irritability and anger and dispels a depressive mood.
Note: While holding yoga postures for diabetes, make sure to maintain focus on the breath. This will help build mind-body awareness and relax the nervous system to allow the release of tension and stress.