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Top Yoga Poses to Control Diabetes

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Yoga is like an ancient almighty booster for treating an array of diseases. And diabetes is no different. There are many different yoga poses, which are known to enhance the function of pancreas and liver, along with regular blood sugar levels. They help in releasing enzymes in the body, which help you maintain better health, lose weight and also keep your diabetes in check. Here are some yoga poses you should do combined with 30 minutes of walking a day to control your sugar levels-

 

1. Vajrasana

This is one of the simpler poses that anyone can do. Not only will it help you manage your sugar, it aids digestion and controls post-meal sugar spike too. For this posture, you should fold your right leg and place the right heel below the butts. The same with your left leg too. Now straighten your back and keep both hands flat on the thighs. It is best to sit in posture post meals - although you can do it as a relaxing posture. This posture is known to relax the Kanda, which as per Ayurveda is located 12 inches above the anal area where 72,000 nerves converge.

 

2. Sarvangasana

Do this posture with a little caution, as it is advanced, but not that difficult. Lie down on your back raise both legs together using your hands for support. Raise the legs off the butts and lower back so that you can feel the weight on your shoulders and not anywhere else. Do support the same with your hands to maintain this posture. Hold for 30-60 seconds and repeat 3-4 times. It boosts your oxygen supply; aids weight loss and balance your insulin release too.

 

3. Setu Bandhasana

Also referred to as the bridge pose, this is an asana that is ideal for weight loss, reducing stomach and butt fat and also enhance chemicals in the body that balance your sugar levels. For this posture, lie down flat on the back and bring both heels slightly closer to the buttocks. Hands should be placed on sides and now gradually, using your hands, stomach muscles and feet, lift the entire hips off the floor. Take it as high as you can and hold for a minute. Gradually lower and repeat again.

 

4. Balasana

Child pose is a relaxing posture of yoga, which should be done again as a cool down process or in between other exercises to relieve the back. The child pose helps in relaxing and getting rid of anxiety and stress, which trigger the sugar spike in the body. Furthermore, they work on the abdomen muscles that help the pancreas to regulate hormone production and thus manage your blood sugar levels. For this pose, sit on your heels like you do for vajrasan. Now gradually raise both your hands and then lower yourself on the floor so that your palms and your forehead are touching the ground. Keep the spine slightly curved to help it relax. Hold for 30-60 seconds and then slowly come up. Repeat 2-3 times.

 

posted Jun 15, 2016 by Kiran

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Obesity is defined as the condition where your BMI or body mass index is more than 30. It is basically a number derived by calculating your body mass divided by the square of the body height. 18.5 to 25 are defined as a healthy weight, and 25-30 as being overweight. 

Diabetes can be caused due to obesity. However, type 2 diabetes is linked obesity and not usually the type 1. Remember the latter is usually not connected with lifestyle factors and other diabetic forms like gestational diabetes. 

Type 2 diabetes and obesity 

Individuals who are obese tend to be at a much greater risk of diabetes as compared to individuals within a healthy weight. The risk of an obese person getting diabetes is threefold. Also, the way your fat is distributed in the body is another factor that impacts diabetes. In many cases, men or women with higher fat deposit around the stomach area were known to be more prone to diabetes. But the precise mechanism of this relation is still unclear. There are some obese individuals who don’t get diabetes and there are some diabetic people who are not obese. But in many cases, obesity and diabetes directly impact each other. 

Obesity and its impact on the body 

One study by the ‘Science’ revealed that overweight or obese individuals were more prone to stress, which also had an impact on their cells. Obesity tends to over-stress membranous network named endoplasmic reticulum (ER). Since there are more nutrients to process than what your body can handle, it sends out a warning signal. Because of this, insulin is dumped into the system at a higher pace, which in turn affects your body insulin resistance. With such high levels of glucose in the blood, your symptoms of diabetes commence. 

Also, in many cases obesity triggers changes in the metabolism rate of the body. As a result, fat deposits increase and this also causes hormonal and chemical changes in the body including release of high amounts of fatty acids that are known to cause development of insulin resistance. Often this resistance to insulin is triggered off and followed with dysfunction in the pancreas that prevent release of insulin and this may cause inability to control blood glucose levels. 

Controlling obesity 

  • Your best bet here would be controlling your obesity levels and also trying to manage your weight. If you can do the same while you are on the borderline, then nothing like it. Not only will it reduce risks of diabetes but also help you have a healthier life. 
  • If you are diabetic and obese, then it is time to get serious about an action plan. You should indulge in exercises like walking, yoga, cardio or whatever you can make time for. 30-40 minutes of exercise everyday is suggested. 
  • Additionally, being obese puts you at higher risks of associated diseases, especially heart diseases. So make sure that you get a medical check up from time to time and also monitor your sugar levels more diligently. 
  • In acute cases, alternatives like Bariatric surgery may be suggested.
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