Recently, the Health Ministry declared that the first phase of the Registry of People with Diabetes in India has enrolled 5,546 patients with youth-onset diabetes which means that a high number of young people, especially in urban India, are now turning diabetic. As per the report, Type 1 Diabetes Mellitus (T1DM) was the most prevalent (63.9 per cent) followed by youth-onset Type 2 Diabetes close to 25.3 per cent.
Against the backdrop of such a grim scenario, Namita Chandra, tells us how yoga can help tackle diabetes effectively and how one can also include ayurvedic concepts in one's diet, along with regular yoga practice, so as to keep one's insulin levels under check. Chandra is certified in plant-based nutrition from Cornell University and has studied Bhagavad Gita and Yoga Philosophy with Oxford Centre of Hindu Studies. She's continuing her intensive yoga studies with Chinmaya Mission and is the founder of Health and Wellness guide and founder of Yoganama Wellness LLP.
You are a proponent of yoga as a cure for diabetes. Please elaborate further as to how yoga can cure diabetes.
Any form of physical activity is generally good for diabetic patients. However yoga practices specifically help in three ways: by reducing mental stress which is directly linked to increased blood sugar, through therapeutic physical movements which do not increase oxidative stress and through breathing techniques which are known to balance our hormones and improve endocrine function.
Stress management: Managing diabetes requires not just a good diet and physical exercise but also mental relaxation. High stress levels are directly linked to increased blood sugar which can be harmful for diabetics as their sugar metabolism is already impaired. Hence stress management is integral part of diabetes management and yogic practices like pranayama are highly effective in activating the relaxation response.
Antioxidant activity: Traditional yoga practices involve balanced and mindful exercises co-ordinated with breath. Such exercise does not create oxidative stress which over a period of time leads to insulin resistance and finally Type 2 diabetes. Yoga is a more controlled and accessible form of movement which can be done by any one and the increased antioxidant levels are great for diabetic patients.
In fact, a three-month study of 123 patients done by Kasturba Medical College (Mangalore) found 60 per cent increase in antioxidant levels in diabetic patients who practiced yoga.
Physical stimulation: Furthermore, it is believed that postures that stretch or compress the pancreas help in improving blood supply to that area. This potentially rejuvenates the organs and improve cellular activity. Hence, the specific direct activation of the pancreas, through alternate contraction and relaxation, aids in improving sugar metabolism and insulin function.
How does yoga help patients suffering from Type 1 diabetes?
Type 1 diabetes is a disease of the immune system and like most auto immune diseases, not
much is known about it today. While yoga may not be able to cure this condition, it is certainly helpful to improve the quality of life and can help up cope with this debilitating disease. Type 1 diabetes usually starts at a young age and requires a complete lifestyle change with regular interventions to keep the blood sugar optimal. It is a lot of responsibility for anyone and can be particularly distressing for the young. A healthy yoga practice can equip us with the mental strength and equanimity needed to cope with every curveball that life may throw at us. Taking a few moments out every day to step on the mat, better prepares us for life off the mat as well.
Which type or form of yoga is the most beneficial to a diabetic patient?
Traditional Hatha yoga practices which are a combination of asanas, pranayama, and meditation should be followed for maximum health benefits. Focussing too much on just asanas without incorporating meditation or doing just pranayama without introducing asanas would be incomplete.
Yoga is a holistic practice and each aspect is critical for improving our overall health and wellbeing. Asanas, in fact, are the preliminary practices of yoga and prepare us mentally and physically for higher yogic practices like pranayama and meditation. The higher we progress, the better the results for our body and mind.
Which specific asanas in yoga help the diabetic patient?
I firmly believe in a wholesome yoga practice which covers the entire body and includes the practice of kriyas, pranayama and meditation with a well-sequenced asana routine. We should not focus on just a few isolated postures but should try to incorporate a complete and holistic yoga practice at least five times a week. However, few postures are indeed known to be more beneficial for diabetes; as per the
Health Administrator Journal (2009) the following asanas were identified:
- Dhanurasana (Bow Pose)
- Paschimottanasana (Seated Forward Bend)
- Bhujangasna (Cobra Pose)
- Shalabhasana (Locust Pose)
- Ardha Matsyendrasana (Half Spinal Twist)
- Yoga Mudrasana (Yogic Seal Pose)
Chakrasana (Wheel Pose)
Additionally, relaxing poses like Shavasana and practices like Yoga Nidra are also important
for diabetic patients.
Approximately how much time must or can one wait to see the results, if one has been
regular with yoga?
It depends on one’s existing lifestyle and severity of the condition. The results would vary
from person to person. As per a study by S-VYASA University in Bangalore a 10 per cent reduction
in blood glucose was seen in as little as 10 days. However, to experience best results, yoga needs to be integrated into our daily routine and not approached as a stop gap arrangement. It is not antibiotic course which we can stop after a couple of days or weeks, yoga is a commitment for a lifetime.
How does the combination of yoga and ayurveda further a diabetic patient's health
prospects?
No amount of physical exercise can make up for a poor lifestyle. Hence yoga goes hand in hand with proper diet and mindful living. And ayurveda helps us bring these two aspects to balance. In fact, ayurveda and yoga being sister sciences, beautifully complement each other—ayurvedic principles can help us design an ideal yoga routine specific to our constitution and needs. Ayurveda provides everyone with an ideal routine that they can follow for maximum health benefits.
Which asanas or poses are considered unsafe for diabetic patients?
Diabetes patients should be careful with inversions like Shirshasana (Headstand) or
Sarvangasana (Shoulder Stand) or even Adho Mukha Svanasana (Downward Facing Dog)
because excess pressure in the eyes can worsen conditions like glaucoma. They should also be mindful of being too aggressive in their practice and pushing into advanced asanas too soon. It is extremely important to build capacity slowly.
