THE IMPORTANCE OF YOGA AND DIET MANAGEMENT IN DIABETES CARE —
HOW IMPORTANT IS EXERCISE ?
Exercise plays an important role in controlling diabetes because it lowers blood sugar and helps insulin to work more efficiently in the body. Exercise also enhances cardiovascular fitness by improving blood flow and increasing the heart’s pumping power. It also promotes weight loss and lowers blood pressure.
Exercise only has value, however, when it is done regularly—at least three to four sessions per week for 30 to 60 minutes per session. People with type 2 diabetes who exercise regularly have been shown to lose weight and gain better control over their blood pressure, thereby reducing their risk for cardiovascular disease (a major complication of diabetes). Studies have also shown that people with type 1 diabetes who regularly exercise reduce their need for insulin injections.
YOGA–WHICH YOGA IS BENEFICIAL?
There are 8 types of Pranayama mentioned in Hatha Yoga. Pranayama is a technique to control, expand and regulate one’s breath in order to achieve the liberation of untouched powers within oneself to gain health and longevity.One of the basic preparations for Pranayama is Nadi Shodhan Pranayama or Alternate Nostril Breathing, this type is found useful in diabetes as Alternate nostril breathing has calming effect on nervous system, which reduces stress levels, helping in diabetes treatment.
Also research has shown that Bhramari and Bhastrika Pranayama help in diabetes. Bharamari has calming effect on mind, brain and nervous system. Bhastrika Pranayama is revitalizing Pranayama, which increases oxygen levels and reduces carbon dioxide levels in the blood. In bhastrika Pranayama, the abdominal muscles and diaphragm are used which puts pressure on the internal organs. But before practicing these Pranayama, one must learn and practice deep breathing, fast breathing, alternate nostril breathing, Bandhas (Jalandhar Bandha or Chin lock, Moola Bandha or Root lock and Uddiyana Bandha or abdominal lock)
Sun Salutation is very good exercise for people suffering from diabetes, it increases the blood supply to various parts of body, improving insulin administration in the body, it gives all the benefits of exercise.
HERE IS A LIST OF HERBS USEFUL FOR DIABETES–
Numerous herbs have been used traditionally to regulate glucose levels in the body.
• Onion (Allium cepa)
• Garlic (Allium sativum)
• Andrographis (Andrographis paniculata)
• Green tea (Camellia sinensis)
• Indian cluster bean (Cyamopsis tetgonolobus)
• Gurmar (Gymnema sylvestre)
• Bitter melon or karela (Momordica charantia)
• Tinospora gulancha (Tinospora cordifolia)
Dr. Nitin Shakya
(A well known Health and fitness expert is an alumni of Maulana Azad Medical College and have been associated with reputed institutions such as Lok Nayak Hospital, G.B.Pant Hospital, Institute of Liver and Biliary Sciences, Medcity etc)