Sun Salutations (Surya Namaskar)

 

1 Sun Salutations

While talking about yoga for diabetes, the first pose that is extremely beneficial for diabetic patients is sun salutations. It is a perfect way to get your heart rate up and stretch your entire body. Moreover, sun salutations are a favorable warm-up before you do any asana or just go for a walk.

You can also find variations in sun salutations. Sun salutations improve blood sugar level, blood circulation, and straighten your body. It manages the insulin in your body.

 

Process:  

Stand straight at the front of your mat, keep your abdomen pulled in, and join your palms together. Inhale while raising your hands and stretch your hands to the backside. Exhale and go forward, lengthen your spine, and slowly go all the way down. Look down and relax your neck.

Inhale and take your right leg back with your right knee on the floor. Ensure that your left knee is at the 90° angle and your palms are flat on the floor. Look straight with your head. Hold your breath from this position and take your left leg back, and come to a plank position.

Keep your body in one straight line. Exhale and get your knees down, get your chest and chin down. And get your hips down slowly. Inhale and slowly raise your upper body, and look up with your head. Then, exhale when you lift. Get your body into the inverted V pose. Your heels and palms should be on the floor, and then, try to lengthen your spine.

Get your right leg forward while inhaling. Get your left leg in front of your body and  exhale. Bend down and touch your toes, then place your palms on the floor, and stretch. Inhale, raise your hands, stretch your back, exhale, and join your palms together.

Repeat with the left side. 

Practice Sun Salutations for 4 to 8 rounds slowly.

2 Lying Down Body Twist (Folded leg Lumbar stretch)

The lying down body twist is the second favorite when it comes to yoga for diabetes. It mainly stresses massaging the internal organs and improving digestion. Though this pose forces on abdominal organs, it can help in lowering blood sugar levels. 

Process:

Lay down flat on your back, extend your arms sideways by your palms facing down.

Bring your left knees up at the level of your chest and bend it over the right side. Try to bring your knee at the hip level.

Stay in this pose for 30 seconds and repeat with the opposite side.

3 Bow Pose (Dhanurasana)

Bow pose is a cure to fatigue. It strengthens your abdominal muscles, reduces constipation, and helps in regulating the pancreas. It is high in recommendations to balance the blood sugar level.

 

Process:

Lie down on your stomach with your feet slightly apart, almost parallel to your hips, and place your arms on the side of your body.

Slowly, fold your knees up and hold your ankles with your hands.

Breathe in and lift your chest off the ground and pull your legs up and stretch it out. You should feel the stretch on your arms and thighs.

Hold the pose for 12-15 seconds, paying attention to your breath as you take long, deep ones.

Slowly bring your chest and legs back to the ground, release your hold on the ankles, and relax with your hands on the side. Repeat for a few sets.

 

4 Seated-forward Bend (Paschimottanasana)

If you want to practice a therapeutic approach in terms of yoga for diabetes, here is the one yoga asana for you. Seated forward bend is an excellent option for people with diabetes. It controls diabetes, reduces blood pressure, and balances insulin levels in your blood. People also love this pose because it helps in weight loss. Besides, it can relieve stress, fatigue, headache, and anxiety.

 

Process: 

Sit down and extend your legs straight.

Inhale and pull your hands up.

Bring your hands down and try to touch your toes with your hands without bending your knees.

Touch your chin to your chest.

Remain in the pose for 60 seconds with normal breathing.

 

5 Legs up the wall (Viparita Karani)

To stimulate your pancreas and get your internal organs together, legs up the wall makes a significant impact on your diabetes. It reduces stress, controls blood pressure, and lowers blood sugar levels. Additionally, it is an ideal pose for relaxation as it boosts circulation and energy levels. 

Process:

Get a towel, fold it, and sit on it alongside the wall.

Lay on your back and bring your legs up, and create a 90° angle while touching the wall.

Relax your head, neck, throat, and chin.

Stretch your arms and keep your palms facing upwards.

Stay in this pose for 5-10 minutes.

Post that, slide down your legs slowly. 

Repeat on the other side.

 

6 Bhujangasana (Upward Facing Dog Pose)

 

Bhujangasana

When your triceps brachii, spinal extensors, and quadriceps muscles work together, it enhances muscle strength. Then, it ultimately lowers blood pressure and blood sugar. It helps improve posture and is mild therapy for asthma patients.

Process:

Lie on your abdomen and keep your legs straight.

Keeping your forearms perpendicular to the floor, place your arm on the floor beside the last ribcage.

Press your arms to lift your body.

Create pressure on your feet and firmness in your hips.

Look straight and hold the position for 30-40 seconds with normal breathing.

 

7 Corpse Pose (Shavasana)

savasana

Corpse pose is the final step in yoga for diabetes. You may start with any yoga asana, but you must finish with a corpse pose. It has definite impacts on lowering blood sugar, balancing blood pressure, calming your body and mind. It will take your body to a meditative stage where you will no longer be able to feel stress. Moreover, it is a traditional way to finish your yoga session.

 

Process:

Lay down straight, spread your feet a bit wider, and keep your arms in a rest position.

Create a Y shape with your body by aligning your torso in a straight line.

Feel your breath, hands, legs, feet, palms, abdomen, eyes, ears, and every part of your body.

Release the stress and relax.

Hold this position for 15-20 minutes.

Summary

Yoga can be a lifestyle for some people and a way to keep the body and mind healthy for others. Experts believe in yoga for diabetes management. If you are skeptical about it, do give it a try, and see the results for yourself. However, it demands complete commitment from your side and your lifestyle choices. If you are serious about keeping your health on top, follow this guide based on yoga for diabetes.

Diabetes Diet | Meal Plan Methods | Exercise & Yoga | Myth About Diabetes | Foods & Vegetables can Eaten in Diabetes

 

 

Nutrition and physical activity are important parts of a healthy lifestyle when you have diabetes. Along with other benefits, following a healthy meal plan and being active can help you to manage your blood sugar.

To manage your blood glucose, you need to balance what you eat and drink with physical activity and diabetes medicine. What you choose to eat, how much you eat, and when you eat is all important in keeping your blood glucose level in the range that your doctor recommends.

What foods can I eat if I have diabetes?

You can eat your favorite foods, but you might need to eat smaller portions or enjoy them less often. Interestingly, our traditional Indian diets, with slight modification, are close to what is now considered as ideal diabetic diets! You do not have to make any major changes in your usual dietary habits, with the exception of avoiding simple sugars and adjusting the fat intake.

Ask your doctor or dietician to help you create a diabetes meal plan for you that meets your needs and likes.

Basic Diet Advice: AVOID simple carbohydrates like sugar, sweets, jag
gery, honey, etc., as they tend to cause a sharp rise in the blood glucose levels.

Total Calories: Total calories allowed to an individual will depend on the present weight and activity level.

Usually, the prescribed diet should contain 30 calories/kg for optimal body weight. The total calorie requirement should also take into account the activity levels of the patient, as well as special circumstances like pregnancy and lactation, etc.

The key to eating with diabetes is to eat a variety of healthy foods from all food groups as per your meal plan

 

The Food Groups Are  Vegetables

Non starchy: You can add more non starchy vegetables like leafy veggies, broccoli, Carrots and Tomatoes etc.

Starchy: Reduce the consumption of starchy veggies like potatoes, corn, and green peas

Fruits : Regularly take oranges, melon, berries, apples as per your meal plan

Carbohydrates : At least half of your grains for the day should be whole grains includes wheat, rice, oats, cornmeal, barley etc.

 

Take sufficient proteins from

•       Lean Meat
•       Chicken without the Skin
•       Fish
•       Eggs
•       Nuts and Peanuts
•       Dried Beans and Certain Peas
•       Dairy
•       Take only non-fat or low-fat Milk, Yogurt, cheese

 

Eat foods with heart-healthy fats, which mainly come from these foods:

      Olive oil

      Nuts and seeds

      Heart-healthy fish such as salmon, tuna, mackerel

What foods and drinks should I limit if I have diabetes?

Following Foods you can limit:-

      Fried foods and other foods which are high in saturated fat and trans fat

      Foods high in salt, also called sodium

      Sweets, baked foods, candy, and ice-cream

      Beverages with added sugars, such as juice, regular soda, and regular sports or energy drinks

      Drink water instead of sweetened beverages.

      Consider using a sugar substitute in your coffee or tea.

If you drink alcohol, drink moderately not more than one drink a day if you're a woman or two drinks a day if you're a man.

Alcohol can make your blood glucose level drop too low. It's best to eat some food when you drink alcohol.

When should I eat if I have diabetes?

Depending on your diabetes medicines or type of insulin, you may need to eat the same amount of food at the same time every day.

It's ideal to take smaller portions of food 5-6 times a day instead of 2-3 times

How much can I eat if I have diabetes?

Eating the right amount of food will also help you manage your blood glucose level and your weight. Your doctor can help you figure out how much food and how many calories you should eat each day.

 

Diabetic Diet And Weight Loss Plan

6.30AM  Green honey lemon Tea

 40 min walk/20 min yoga, Breakfast Butter milk, Sprouts with one bowl kheera tamater pyaaz/Egg white 2

11.30 AM one bowl fruits (100 gm) apple/papaya With one bowl kheera

>Lunch One bowl green veg

Two bowl  Dal,One missi Roti ,One plate Salad

>5 pm One bowl makhane,Almonds,Akhrot,

One Green Tea

>7 pm,Vegetables soup/ boil Vegetables ( broccoli/kale, beans/Beet root/garlic/Shimla mirch/Carrot/mushrooms/onion

>Dinner 2 bowl green veg

One missi Roti,1 bowlDal One plate salad

>One cup of double tonned milk at bed time

>Use less oil in Vegetables

>Plenty of oral fluids

Take 10 glasses of water daily

 

Meal Plan Methods

Plate method is the most common way to help you plan, how much to eat if you have diabetes.

Plate Method

The plate method helps you control your portion sizes. You don't need to count calories. The plate method shows the amount of each food group you should eat. This method works best for lunch and dinner.

Use a 9-inch plate. Put non-starchy vegetables on half of the plate; a meat or other protein on one-fourth of the plate; and a grain like Rice, Roti or other starch on the last one-fourth. You also may eat a small bowl of fruit or a piece of fruit, and drink a small glass of milk along with this meal plan

The plate method shows the amount of each food group you should eat.

Your daily eating plan also may include small snacks between meals.

Portion Sizes

You can use everyday objects or your hand to judge the size of a portion.

1 serving of meat or poultry is the palm of your hand or a deck of cards

1 3-ounce serving of fish is a check book

½ cup of cooked rice is a rounded handful or a tennis ball

 

Exercise & Yoga

People with diabetes should exercise regularly for better blood sugar control and to reduce the risk of cardiovascular diseases.

Exercise can increase the consumption of glucose by muscles. Muscle movement leads to greater sugar uptake by muscle cells and lower blood sugar levels.

Additional benefits of exercise include a healthier heart, better weight control and stress management.

Exercise is the common term used to describe any bodily activity that enhances or maintains physical fitness and overall health and wellness.

What counts as exercise?

A person with diabetes should aim for a minimum of 150 minutes of moderate exercise every week. The exercise should be such that raises your heart rate and makes you sweat like.

•       Walking
•       Cycling
•       Swimming
•       Team sports
•       Badminton
•       Aerobic dance
•       Weightlifting
•       Resistance band exercises
•       Precautions to be taken before exercise?
•       Precautions to be taken if you take insulin or oral diabetes medication

 

If your blood sugar level is less than 100 mg/dl prior to exercise, take a carbohydrate snack prior to beginning the exercise.

If you experience hypoglycemia, during exercise, consume some sugar and follow up with your doctor.

For long duration and/or high intensity exercise sessions, plan extra carbohydrate snacks during the activity. Additional carbohydrates is suggested each 30 to 60 minutes of exercise

Always carry a fast-acting carbohydrate food such as glucose tablets when exercising in the event blood sugar drops too low and hypoglycemia symptoms develop during exercise.

Carry ID, which identifies you as having diabetes, particularly if you are exercising alone so that others may help you appropriately in the event something unexpected happens.

Use proper fitting Shoes, and socks otherwise friction or pressure points develop on feet which can create foot problems.

 

Myth about Diabetes

 

There are a number of myths about diabetes that are reported as facts. These misrepresentations of diabetes can sometimes be harmful and lead to an unfair stigma around the condition.

Diabetes information is widely available, both from healthcare professionals and the Internet, but not all of it is true.

Some common myths and facts are as follows

 

MYTH: PEOPLE WITH DIABETES CAN’T EAT SUGAR

This is one of the most common diabetes myths; that people with diabetes have to eat a sugar-free diet.

Facts: People with diabetes need to eat a diet that is balanced, which can include some sugar in moderation.

 

MYTH: TYPE 2 DIABETES IS MILD

This diabetes myth is widely repeated, but of course, it isn’t true.

Fact: No form of diabetes is mild.

 

If type 2 diabetes is poorly managed it can lead to serious (even life-threatening) complications.

Good control of diabetes can significantly decrease the risk of complications but this doesn’t mean the condition itself is not serious.

 

MYTH: TYPE 2 DIABETES ONLY AFFECTS FAT PEOPLE

Though type 2 diabetes is often associated with overweight and obese but it is untrue that type 2 diabetes only affects overweight people.

Fact: it’s a metabolic disorder it’s not related to body weight alone, around 20% of people with type 2 diabetes are of normal weight, or underweight.

 

MYTH: PEOPLE WITH DIABETES GO BLIND AND LOSE THEIR LEGS

Though diabetes is a leading cause of blindness and also causes many amputations each year. But, people with diabetes who control blood pressure, glucose, weight and quit smoking can reduce the risk for all these complication.

MYTH: PEOPLE WITH DIABETES ARE DANGEROUS DRIVERS

This myth is an inaccurate generalisation. The main danger of diabetes people driving is if hypoglycemia occurs during driving.

 

However, hypoglycemia is a preventable state and the vast majority of people with diabetes at risk of hypos exercise care to avoid hypos taking place while driving.

MYTH: PEOPLE WITH DIABETES SHOULDN’T PLAY SPORT

Many leading sportsman and women have disproved this diabetes myth. People with diabetes can take part or should take part in exercise to maintain a healthy lifestyle.

But some factors worth considering before taking part in sports like, hypoglycaemia, proper footwear and avoiding injuries.

 

MYTH: PEOPLE WITH DIABETES ARE MORE LIKELY TO BE ILL

People with diabetes are more likely to get colds or other illnesses due to reduced immunity. The significance of illness for people with diabetes is that it can make the management of blood glucose levels more difficult which can increase the severity of an illness or infection.

It’s worth considering immunity boosting and Flu vaccines as per your doctors advise.

 

MYTH: DIABETES IS CONTAGIOUS

It’s a classic myth; diabetes is a non-communicable illness meaning it cannot be passed on by sneezing, through touch, nor via blood or any other person to person means.

 

The only way in which diabetes can be passed on is from parents to their own children but even this is only a genetic likelihood of diabetes and not the condition itself.

मधुमेह के लिए रामबाण आसन मंडूक आसन | Diabetes Benefit

 

Mandukasana Benefits:  मंडूकासन करने से ठीक हो जाती है किडनी, लिवर और आंतों से जुड़ी बीमारियां, जानिए मंडूकासन के फायदे

जानिए, मंडूकासन क्‍या है, फायदे और करने की विधि।

मंडूकासन (Mandukasana Or Frog Pose) एक आसान योगासन है। इस आसन को नियमित रूप से करने से लिवर, किडनी और आंत संबंधी परेशानियां दूर होती है। आज हम इस लेख में मंडूकासन या 'फ्रॉग पोज' के बारे में जानेंगे- इसे कैसे किया जा सकता है और इसके क्या-क्या लाभ आपको मिल सकते है

मंडूकासन योगासन को अंग्रेजी में 'फ्रॉग पोज' (Mandukasana Or Frog Pose) भी कहा जाता है। दरअसल, इस आसन को करने पर व्‍यक्ति का शरीर मेंढक के आकार में बन जाता है। मंडूकासन करने से न सिर्फ पेट की मसल्‍स मजबूत होती है, बल्कि बेली फैट से भी छुटकारा मिलता है। यह अपच से भी मुक्ति दिलाता है। हालांकि, मंडूकासन के और भी कई फायदे हैं। यह बहुत ही बेसिक आसन होता है जिसे हर कोई कर सकता है। यदि आपने योग करना केवल शुरू ही किया है तो आप इस योग आसन को आसानी से कर सकते हैं।

 

मंडूकासन करने के फायदे - Mandukasana Or Frog Pose Ke Fayde

मंडूकासन के बहुत से लाभ मिलते हैं जो विज्ञान के द्वारा भी अप्रूव किए जा चुके हैं। इस योग के द्वारा मुख्य रूप से आपके पेट को लाभ मिलता है। आपको सुबह उठकर आधे घंटे तक यह आसन जरूर करना चाहिए।

 

मंडूकासन से आपके पेट की मसल्स को सही ढंग से काम करने में मदद करता है।

मंडूकासन करने से आपका वजन भी नियंत्रित रहता है।

मंडूकासन पैनक्रियाज को उत्तेजक बनाता है।

मंडूकासन, हमारे शरीर की जो नसें अपनी जगह से हट गई हैं उन्हें अपनी जगह लाने में मदद करता है।

मंडूकासन हृदय के लिए यह एक बहुत ही अच्छी एक्सरसाइज है।

मंडूकासन डायबिटीज नियंत्रित करने के लिए भी एक बहुत अच्छा योग है।

मंडूकासन किडनी व लीवर के फंक्शन को अच्छे से काम करने में मदद करता है।

मंडूकासन योग पेट व हिप्स से चर्बी कम करने में लाभ देता है।

मंडूकासन योग कमर, हिप्स, घुटनों को मजबूत बनाता है।

इस आसन के द्वारा पाचन शक्ति भी बेहतर बनती है।

मंडूकासन हमें स्ट्रेस व चिंता से राहत दिलाता है।

यदि आप नियमित रूप से मंडूकासन करते हैं तो इससे मेंस्ट्रुअल क्रैंप्स में भी राहत मिलती है।

मंडूकासन पेट से अनचाही गैस को खत्म करने में सहायता करता है।

यह पेट की मसल्स को आराम पहुंचाता है जिस कारण आपका दिमाग रिलैक्स रहता है।

मंडूकासन योग करने का सही तरीका - How To Do Mandukasana Or Frog Pose

सबसे पहले योगा मैट या आरामदायक चटाई पर आराम से बैठ जाएं।

कुछ गहरी-गहरी सांसे भरें ताकि आपका शरीर रिलैक्स हो जाए।

इसके बाद आप व्रजासन वाले पोश्चर में बैठें।

अब एक मुट्ठी बना लें जिसमें आपके अंगूठे मुठ्ठी के अंदर हों।

अब अपनी मुठ्ठी नाभि के बीच में रखें।

एक लम्बी सांस अंदर की ओर लें।

सांस छोड़ते समय आगे की ओर थोड़ा सा झुक जाएं और नाभि की ओर अधिक प्रेशर लगाएं।

अब यह सुनिश्चित करें कि आपकी छाती आपकी जांघों को छू रही हों।

आपकी आंखों का फोकस सामने होना चाहिए।

इसी अवस्था में 2-3 मिनट रहें।

इस पोज़ को बनाते हुए थोड़ी देर के लिए सांस अंदर व बाहर लें।

जब इस पोज़ को छोड़ दें, तब एक लम्बी सांस छोड़ें।

अब लंबी सांस लें और वज्रासन में आ जाएं।

अब 3-5 बार इस प्रक्रिया को दोहराएं।

 

Summary

Yoga can be a lifestyle for some people and a way to keep the body and mind healthy for others. Experts believe in yoga for diabetes management. If you are skeptical about it, do give it a try, and see the results for yourself. However, it demands complete commitment from your side and your lifestyle choices. If you are serious about keeping your health on top, follow this guide based on yoga for diabetes