Recognizing diabetes as a lifestyle-related condition highlights the importance of implementing lifestyle changes to effectively manage diabetes. This involves adopting a balanced, healthy diet rich in whole grains, lean proteins and plenty of vegetables while monitoring carbohydrate intake. Regular physical activity is crucial to helping control blood sugar levels and maintaining a healthy weight, thereby helping to reduce the risk of complications in this at-risk population.
Founder and Chairman of Dr Batra’s Healthcare, Dr. According to Mukesh Batra, “Adopting a nutritious diet that emphasizes whole foods and smaller portions is critical to control glucose levels and reduce the chances of complications in controlling diabetes. Fruits such as broccoli, carrots, fruits (oranges, melons, apples and papaya) and whole “Protein-rich foods such as grains (wheat, rice, oats, cornmeal, barley, quinoa) may help. It is equally important to avoid sodas, alcohol, and high-sugar drinks to promote overall well-being and effective diabetes control.”
Shikha Agarwal, Health and Wellness Consultant and Founder of Nurture, said: “For those living with or at risk of diabetes, adopting a balanced diet and an active lifestyle is not just a choice; it’s a powerful strategy for dealing with the challenges of this condition. What you eat and how you eat “What you eat holds the keys to taking control of your health. With exercise as your constant partner and nutrition as your solid foundation, you have the tools to take control of your health. -Being strong and standing strong in the fight against diabetes.”
Importance of Exercise:
MBBS, MD (Internal Medicine) and Connect & Heal Consultant Physician and Diabetologist Dr. Vinodh Kumar S said: “Exercise lowers blood sugar levels by increasing insulin sensitivity. It burns calories, keeps body weight under control, manages stress and regulates blood sugar. It is recommended to exercise for at least 30 minutes a day, at least 5 days a week. Walking, swimming, dancing and cycling are some of the moderate-intensity exercises that can be done. You should start slowly and increase the tempo and intensity over time. “If you have any underlying health problems, be sure to consult your doctor.”
Yoga Asanas for Diabetes Management:
By stepping into the world of yoga, we discover asanas that are more than just stretches and postures; these are transformation tools for the body affected by diabetes. Here are the ones listed below Dr. is a Cardiac Electrophysiologist and Professor of Cardiology and Public Health. Indranill Basu Ray is based in Memphis, Tennessee, USA and is the Founding President of the American Academy of Yoga in Medicine.
- Asanas for Blood Sugar Control:
- Balasana (Child Pose): Calms the brain, relieves stress and fatigue, and normalizes circulation in the body.
- Vajrasana (Diamond Pose): Performed after meals, it aids digestion, which is critical for keeping blood sugar levels stable.
- Dhanurasana (Bow Pose): Stimulates the abdominal organs and improves the function of the pancreas and intestines.
- Paschimottanasana (Seated Forward Bend): Stimulates the liver, kidneys, ovaries and uterus; It also calms the mind and reduces stress.
- Twisting poses like ardha matsyendrasana, bharadvajasana can help digestion and detoxification processes by massaging the internal organs.
- Core Strengthening Poses: Strengthening the core through poses like Plank (Phalakasana) and Boat Pose (Navasana) can help better manage diabetes by improving posture and digestion.
- Practices such as supported Savasana or legs on the wall (Viparita Karani) can help reduce stress hormones in the blood, which may improve insulin function.
- Gentle Flow Sequences: Incorporating gentle flows, such as Sun Salutations (Surya Namaskar), can help improve blood flow, flexibility, and stress management, all of which can contribute to better diabetes control.
- Pranayama (Breathing Exercise):
- Kapalbhati Pranayama: A stimulating breathing technique that energizes the system and increases metabolic rate. It helps clear toxins from the body and can increase the efficiency of the pancreas.
- Anulom Vilom Pranayama (Alternate Nostril Breathing): This balanced breathing technique helps reduce stress and anxiety often associated with fluctuations in blood sugar levels. It also helps improve cardiovascular function.
- Bhramari Pranayama (Bee Breath): This pranayama involves making a humming sound as you exhale, which can calm the mind and reduce stress, potentially lowering blood sugar levels that rise due to stress.
- Ujjayi Pranayama (Ocean Breath): Ujjayi is a calming breath that helps increase oxygenation and establish internal body temperature and can improve the efficiency of internal organs.
- Bhastrika Pranayama (Bellows Breathing): This vigorous breathing practice increases lung capacity, improves blood circulation, and can stimulate the nervous system, which can help regulate blood sugar levels.
- Mindful Meditation and Stress Management: Daily meditation can help manage the psychological stress associated with diabetes and lead to better glucose control.
- Yoga Nidra (Yogic Sleep) is a form of guided relaxation that can have a profound impact on stress levels, sleep quality, and overall diabetes management.
[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]