{"id":5554,"date":"2023-07-12T07:44:21","date_gmt":"2023-07-12T00:44:21","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=5554"},"modified":"2023-07-12T07:44:21","modified_gmt":"2023-07-12T00:44:21","slug":"the-yoga-diabetes-connection-why-this-workout-helps","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=5554","title":{"rendered":"The Yoga Diabetes Connection: Why This Workout Helps"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">P<\/span>eople are paying more attention to their blood sugar levels these days, and for good reason. There are <a href=\"https:\/\/www.cdc.gov\/diabetes\/data\/statistics-report\/index.html\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.cdc.gov\/diabetes\/data\/statistics-report\/index.html\">37 million adults in the US<\/a> living with type 2 diabetes, and the Centers for Disease Control and Prevention have estimated that <a href=\"https:\/\/www.wellandgood.com\/prediabetes-fitness\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/prediabetes-fitness\/\">prediabetes<\/a> affects as much as <a href=\"https:\/\/www.cdc.gov\/diabetes\/data\/statistics-report\/prevalence-of-prediabetes.htm\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.cdc.gov\/diabetes\/data\/statistics-report\/prevalence-of-prediabetes.htm\">38 percent of American adults<\/a>.<\/div>\n<p>If you\u2019ve ever talked to your doctor or read an article about managing blood sugar levels, it\u2019s likely you\u2019ve heard that exercise plays an important role. One of the best ways to do that is to get out your yoga mat: Although any kind of movement is useful, research shows that practicing yoga in particular for even a few minutes per day could help keep your blood sugar levels where you want them.<\/p>\n<h2>Why you want to keep your blood sugar in check<\/h2>\n<p>Quick science lesson: When we eat, most of that food gets broken down into sugar (or glucose), which is then released into our bloodstream. When our blood sugar levels rise, our pancreas releases insulin, a hormone that allows the cells in our body to use that sugar for energy.<\/p>\n<p>But if your body is constantly overloaded with too much sugar in your bloodstream, you can develop a condition called <a href=\"https:\/\/www.cdc.gov\/diabetes\/basics\/insulin-resistance.html\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.cdc.gov\/diabetes\/basics\/insulin-resistance.html\">insulin resistance<\/a>. In this case, your cells stop responding to insulin and you end up with too much sugar staying in your bloodstream. Over time, this can lead to a host of health problems like diabetes, heart disease, vision loss, nerve damage and kidney disease.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/yoga-diabetes\/\" current-title=\"Yoga Can Help You Manage Your Blood Sugar\u2014Here\u2019s Why, and How To Get Started\" current-image=\"GettyImages-yoga-diabetes-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-01-11\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/yoga-diabetes\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/yoga-diabetes\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/yoga-diabetes\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>Luckily, there are ways to get ahead of blood sugar issues and diabetes, and one of the best ways is through physical activity.<\/p>\n<p>\u201cThere is robust data in people with diabetes that exercise or physical activity\u2026improves insulin sensitivity and blood sugar control,\u201d says <a href=\"https:\/\/unifiedendocrinecare.com\/about\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/unifiedendocrinecare.com\/about\">Chhaya Makhija, MD<\/a>, a board-certified endocrinologist, lifestyle medicine specialist, and founder of <a href=\"https:\/\/unifiedendocrinecare.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/unifiedendocrinecare.com\/\">Unified Endocrine and Diabetes Care<\/a>.<\/p>\n<p>\u201cFor adults with diabetes, the recommendations from the American Diabetes Association are to engage in 150 minutes or more of moderate- to vigorous-intensity aerobic activity per week spread out over at least three days per week, with no more than two consecutive days without activity.\u201d<\/p>\n<h2>How yoga can benefit your blood sugar<\/h2>\n<p><a href=\"https:\/\/www.wellandgood.com\/yoga\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/yoga\/\">Yoga<\/a> is an ancient practice originating from Hinduism in India. Yoga \u201casana,\u201d or postures, is typically what you\u2019d practice in a yoga class at your local studio or gym. Asana is just one of the eight limbs of yoga, which includes others like meditation (dhyana), and breathwork (pranayama).<\/p>\n<p>Traditionally, yoga is used as a tool to encourage union between the mind and body. So, unsurprisingly, many yoga postures and practices are known to be especially useful when it comes to managing certain health conditions.<\/p>\n<p>A growing body of research shows that yoga may have some specific benefits for blood sugar management and diabetes. <a href=\"https:\/\/diabetesjournals.org\/diabetes\/article\/68\/Supplement_1\/129-OR\/59719\/129-OR-Diabetes-Prevention-through-Yoga-Based\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/diabetesjournals.org\/diabetes\/article\/68\/Supplement_1\/129-OR\/59719\/129-OR-Diabetes-Prevention-through-Yoga-Based\">One 2014 study<\/a> including over 11,000 people found that just three months of a yoga-based lifestyle intervention was associated with remission of prediabetes and prevention of diabetes.<\/p>\n<p>A <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6145966\/#B15\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6145966\/#B15\">2018 review of studies<\/a> found that practices like surya namaskar (<a href=\"https:\/\/www.wellandgood.com\/how-to-do-a-sun-salutation\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-do-a-sun-salutation\/\">sun salutations<\/a>) were tied to lower blood sugar levels, likely because they improve your body&#8217;s ability to use sugar for energy by improving muscular strength, flexibility, and endurance. Seated postures (like <a href=\"https:\/\/www.yogajournal.com\/poses\/half-lord-of-the-fishes-pose\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.yogajournal.com\/poses\/half-lord-of-the-fishes-pose\/\">half lord of the fishes <\/a>and <a href=\"https:\/\/www.wellandgood.com\/frog-pose\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/frog-pose\/\">frog pose<\/a>) and <a href=\"https:\/\/www.wellandgood.com\/uttanasana-forward-fold-mistakes\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/uttanasana-forward-fold-mistakes\/\">forward bends<\/a> were associated with better pancreatic function. The researchers concluded this was probably because these poses help massage the pancreas and stimulate the secretion of insulin.<\/p>\n<h2>The role of stress and mood<\/h2>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9561544\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9561544\/\">Managing stress is another key factor<\/a> when it comes to blood sugar management and diabetes. According to the 2018 review, psychological stress increases the risk and severity of diabetes by stimulating the hypothalamic-pituitary-adrenal (HPA) axis, a hormonal pathway in the body that regulates processes like digestion, immunity, mood, and sexuality. Chronic activation of the HPA axis has been associated with poor blood sugar control and complications in people with diabetes, such as <a href=\"https:\/\/www.niddk.nih.gov\/health-information\/diabetes\/overview\/preventing-problems\/nerve-damage-diabetic-neuropathies\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.niddk.nih.gov\/health-information\/diabetes\/overview\/preventing-problems\/nerve-damage-diabetic-neuropathies\">diabetic neuropathy<\/a>.<\/p>\n<p>This is another area in which yoga can be helpful. \u201cYoga is not just physical movement\u2014it also includes breathing exercises called pranayama yoga, meditation, and the practice of mindfulness,\u201d Dr. Makhija points out. \u201cThese practices have been shown to stimulate our <a href=\"https:\/\/www.wellandgood.com\/regulate-your-nervous-system\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/regulate-your-nervous-system\/\">parasympathetic nervous system<\/a> (calming nervous system) which helps us cope with psychological stress. Implementing positive healthy behaviors, improving social connection as well as connection to the self can have widespread health benefits in people with diabetes.\u201d<\/p>\n<h2>How to get started<\/h2>\n<p>As always, talk to your doctor before starting any new exercise plan to ensure it\u2019s safe for you. But as long as you have the all-clear, the great news is that you don\u2019t have to sweat on your mat for an hour to reap these benefits. The 2018 review showed that even just 10 minutes a day of yoga practice can have a positive effect on blood sugar and stress levels, and even reduce your risk of diabetes and diabetes-related complications, like hypertension and neuropathy.<\/p>\n<p>You can start with 10 minutes per day of yoga asana (postures) like <a href=\"https:\/\/www.wellandgood.com\/how-to-do-a-sun-salutation\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-do-a-sun-salutation\/\">sun salutations<\/a>, or mix up your favorite seated postures, forward bends, or twisting poses. Be sure to go at your own pace and modify any postures as needed. Or, simply begin with pranayama <a href=\"https:\/\/www.wellandgood.com\/quick-breathwork-exercises\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/quick-breathwork-exercises\/\">(breathing) exercises<\/a> like alternate nostril breathing or chanting a mantra like \u201c<a href=\"https:\/\/www.wellandgood.com\/om-symbol-meaning\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/om-symbol-meaning\/\">Aum<\/a>.\u201d<\/p>\n<p><em>You can also follow along with this mood-boosting 15-minute flow:\u00a0<\/em><\/p>\n<div class=\"iframe-container\">\n<p><iframe loading=\"lazy\" title=\"15 Minute Mood-Boosting Flow | Good Moves x BK Yoga Club | Well+Good\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/l46VAr_wGmM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<\/div>\n<p>Whichever practice (or combination of practices) you choose, the most important thing is knowing that good health doesn\u2019t have to be complicated\u2014sometimes it\u2019s as simple as carving out 10 minutes a day just to tune in to your body.<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>People are paying more attention to their blood sugar levels these days, and for good reason. There are 37 million adults in the US living with type 2 diabetes, and the Centers for Disease Control and Prevention have estimated that prediabetes affects as much as 38 percent of American adults. If you\u2019ve ever talked to &hellip;<\/p>\n","protected":false},"author":3,"featured_media":5555,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-5554","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"People are paying more attention to their blood sugar levels these days, and for good reason. There are 37 million adults in the US living with type 2 diabetes, and the Centers for Disease Control and Prevention have estimated that prediabetes affects as much as 38 percent of American adults. 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