Diabetes (Diabetes Mellitus) Diabetes (diabetes mellitus) is a chronic metabolic disorder in which the body becomes unable to regulate the amount of sugar (glucose) in the blood. It is the liver which breaks down most of the foods we eat into glucose (a form of sugar) which is then released into the bloodstream. The level of blood glucose so released is regulated by several hormones, largely by insulin (secreted by the pancreas) by getting it absorbed by the body cells. The body cells use this glucose as a fuel to produce energy for the various body activities. In people with diabetes, the level of blood glucose rises (hyperglycemia) as either the body stops to produce enough insulin (type 1 diabetes) or stops using it properly (type 2 diabetes) or due to both of the conditions(Gestational diabetes). All the conditions, not only starves the body for the fuel of energy, but also harms the body organs. Type-2 diabetes is the most common form of diabetes mellitus in people of all ages.
Range ofBlood Sugar levels: Normal blood sugar level with an empty stomach should range between 80 to 120 mg/dl. Two hours after meal normal blood sugar should be between 120 to 160 mg/dl and during bedtime the values of blood sugar should be between 100 to 140 mg/dl. Values of blood sugar higher than this indicate diabetes but repeated blood sugar tests must be repeated confirm diabetes.
Causes of Diabetes Mellitus: Heredity is a major cause of diabetes. Other cause of diabetes are excessive medication, increasing sedentary life styles, overeating, unhealthy food (Fast foods) habits, too much stress, viral/bacterial infections, diseased pancreas, growing age etc.
Symptoms of Diabetes Mellitus: Most common symptoms of diabetes are excessive thirst and frequent urination, extreme hunger, sudden weight loss, fatigue and weakness, headaches, dizziness, nausea, vomiting and irritability, dry itchy skin, Blurred vision/vision change, loss of sensation, tingling or burning pain in the hands/feet, slow healing of sores, abscesses and wounds or frequent infections etc.
Earlier the diabetes is diagnosed, the better it is. The advices of a specialist doctor must be immediately taken to do the damage control and avoid further development of diabetic related complications of the eyes, the kidneys, the heart and the brain.
Yoga for Diabetes Mellitus
Range of
Causes of Diabetes Mellitus: Heredity is a major cause of diabetes. Other cause of diabetes are excessive medication, increasing sedentary life styles, overeating, unhealthy food (Fast foods) habits, too much stress, viral/bacterial infections, diseased pancreas, growing age etc.
Symptoms of Diabetes Mellitus: Most common symptoms of diabetes are excessive thirst and frequent urination, extreme hunger, sudden weight loss, fatigue and weakness, headaches, dizziness, nausea, vomiting and irritability, dry itchy skin, Blurred vision/vision change, loss of sensation, tingling or burning pain in the hands/feet, slow healing of sores, abscesses and wounds or frequent infections etc.
Earlier the diabetes is diagnosed, the better it is. The advices of a specialist doctor must be immediately taken to do the damage control and avoid further development of diabetic related complications of the eyes, the kidneys, the heart and the brain.
Yoga for Diabetes Mellitus
Yogasanas have great effect on the pancreas and other glands such as adrenal and thyroid glands. Yoga activates the abdominal muscles and the organs; thus, improves the functioning of the pancreas. Yoga increases the blood circulation which improves insulin administration in the body. Yogasana reduces the stress and calms the nervous system which helps in diabetes treatment by improving the insulin action. Yoga improves the overall functioning of the body and thus reducing the chances of further development of diabetic related complications.
Yoga should preferably be done early morning or at sun set with empty stomach on a yoga mat (specially fabricated sticky mats), under the guidance of a Yoga expert. Following Yoga have very healthy effects on the diabetes mellitus:
Bhujangasana: Lie down with the torso touching the mat, the toes kept together, turned outwards and touching the mat. The heels should also touch each other and the soles turned backwards. Keep the palms parallel to, on either sides of the chest and touching to the mat. Start inhaling slowly and raise the trunk and the head curving the spine with forearms touching the sides of the chest. Stay in this pose for some time. Start exhaling and slowly come to the original position. This Yogasana activate the abdominal muscles and the organs to control diabetes.
Vajrasana: Sit with the knees, ankles and big toes touching the ground to take a kneeling position keeping the knees close by. Sit on the heels and place palms on the knees. Keep the back straight. Inhale and exhale slowly and concentrate on it. This Yogasana by increasing the efficiency of the entire digestive system helps in controlling diabetes.
Paschimottanasana: It is one of the most difficult asanas to do. Sit with the legs stretched straight out in front. Breathe out. Slowly bend forward, trying to touch your feet without bending the knees. Do not push yourself too hard, it may injure your muscles. Bend forward as far as you can go. Hold this pose for some time. Exhale slowly while returning to normal position. This Yogasana tones up kidney and abdominal organs which help in controlling the diabetic conditions.
Ardha Matsyendrasana: Sit extending both the legs together in front, hands by the side and palms resting on the ground with fingers pointing forward. Fold the right leg at knee. Slowly set the right heel at the perineum. Now fold the left leg, bring it from above the right knee and place it by its side on the ground. Now bring the right hand on the left side of the left knee. The left knee should remain at the left side of the right armpit. Now straighten the right hand and hold the toe or ankle of the left leg. Twisting the body to the left side, look backwards, place the left hand bringing it from the back on the right thigh. Look towards the back. While returning to the original position, first release the hand from the thigh and then turn head forward. Now bring the back to normal position after loosening the right hand. Bring the left leg in original position. Bring the right leg also original position. Repeat it similarly from the other side. This Yogasana manage diabetes by regulating the secretions of adrenaline and bile.
Halasana (Plough Pose): It is a difficult asana, should be practiced gradually and under the observation of learned trainer Lie down flat on the back on a Yoga mat. Keep the hands at the sides on the ground with the palm facing the mat. Join both the legs. Inhale to your fullest. Now start exhaling slowly and whilst exhaling start lifting the hips off the floor and bring the legs up, over and beyond your head, then, slowly lower the legs. Fold them over the body until the toes touch the ground. Keep the knees quite straight and close together. Whist doing this, do not bend the legs, raise the hands and bend the trunk. Move the hands toward the back to support it. Press the chin against the chest. Breathe slowly through the nose. After doing this, very gently and slowly raise the legs and bring them to the original posture of lying flat on the ground. This yogasana stretches the shoulders and spine and improves flexibility. It stimulates the abdominal organs and the thyroid gland. It helps to reduce stress and calms the mind. It strengthens the kidneys, the liver and the gall bladder and improves the digestion. This Yogasana is also very helpful in controlling diabetes
Matsyasana (Fish Pose): Lie down flat on the back with the legs straight and the feet together on the mat. Place the hands palms down underneath the thighs. Pressing down on the elbows, slowly inhale and arch your back without lifting the thighs and the knees.. Drop the head back so that the crown (top) of your head is on the soft mat but your weight should rest on your elbows. Exhale. Now breathe deeply while in the position, keeping the legs and lower torso relaxed. Maintain this pose till can do comfortably. To come out of the pose, lift the head and place it gently back down, then release the arms. While taking, releasing & maintaining the position, support the head and neck very carefully. This Yogasana improves diabetes by toning the nerves and by improving the functioning of thyroids and pituitary glands.
Other exercises for Diabetes:
Paschimottanasana: It is one of the most difficult asanas to do. Sit with the legs stretched straight out in front. Breathe out. Slowly bend forward, trying to touch your feet without bending the knees. Do not push yourself too hard, it may injure your muscles. Bend forward as far as you can go. Hold this pose for some time. Exhale slowly while returning to normal position. This Yogasana tones up kidney and abdominal organs which help in controlling the diabetic conditions.
Ardha Matsyendrasana: Sit extending both the legs together in front, hands by the side and palms resting on the ground with fingers pointing forward. Fold the right leg at knee. Slowly set the right heel at the perineum. Now fold the left leg, bring it from above the right knee and place it by its side on the ground. Now bring the right hand on the left side of the left knee. The left knee should remain at the left side of the right armpit. Now straighten the right hand and hold the toe or ankle of the left leg. Twisting the body to the left side, look backwards, place the left hand bringing it from the back on the right thigh. Look towards the back. While returning to the original position, first release the hand from the thigh and then turn head forward. Now bring the back to normal position after loosening the right hand. Bring the left leg in original position. Bring the right leg also original position. Repeat it similarly from the other side. This Yogasana manage diabetes by regulating the secretions of adrenaline and bile.
Halasana (Plough Pose): It is a difficult asana, should be practiced gradually and under the observation of learned trainer Lie down flat on the back on a Yoga mat. Keep the hands at the sides on the ground with the palm facing the mat. Join both the legs. Inhale to your fullest. Now start exhaling slowly and whilst exhaling start lifting the hips off the floor and bring the legs up, over and beyond your head, then, slowly lower the legs. Fold them over the body until the toes touch the ground. Keep the knees quite straight and close together. Whist doing this, do not bend the legs, raise the hands and bend the trunk. Move the hands toward the back to support it. Press the chin against the chest. Breathe slowly through the nose. After doing this, very gently and slowly raise the legs and bring them to the original posture of lying flat on the ground. This yogasana stretches the shoulders and spine and improves flexibility. It stimulates the abdominal organs and the thyroid gland. It helps to reduce stress and calms the mind. It strengthens the kidneys, the liver and the gall bladder and improves the digestion. This Yogasana is also very helpful in controlling diabetes
Matsyasana (Fish Pose): Lie down flat on the back with the legs straight and the feet together on the mat. Place the hands palms down underneath the thighs. Pressing down on the elbows, slowly inhale and arch your back without lifting the thighs and the knees.. Drop the head back so that the crown (top) of your head is on the soft mat but your weight should rest on your elbows. Exhale. Now breathe deeply while in the position, keeping the legs and lower torso relaxed. Maintain this pose till can do comfortably. To come out of the pose, lift the head and place it gently back down, then release the arms. While taking, releasing & maintaining the position, support the head and neck very carefully. This Yogasana improves diabetes by toning the nerves and by improving the functioning of thyroids and pituitary glands.
walking, dancing, swimming, biking etc. improves the overall functioning of the body and thus reducing the chances of further development of diabetic related complications.
Foods good for Diabetes:
(Left to Right: Bitter Gourd, Blackberry, Fenugreek, Garlic and Onions)
Diet plays an important role in the management of diabetes mellitus Take a balanced fibrous diet containing proteins, carbohydrates, and fats. Eat slowly and eat moderately at small intervals. This slow digesting diet will help to control the blood sugar level. Fresh vegetables (low in calories, full of fiber) should be eaten raw, lightly steamed, roasted or grilled and not fried. Fruits are equally good but and have more natural sugar and calories than most the vegetables.
(Left to Right: Bitter Gourd, Blackberry, Fenugreek, Garlic and Onions)
Diet plays an important role in the management of diabetes mellitus Take a balanced fibrous diet containing proteins, carbohydrates, and fats. Eat slowly and eat moderately at small intervals. This slow digesting diet will help to control the blood sugar level. Fresh vegetables (low in calories, full of fiber) should be eaten raw, lightly steamed, roasted or grilled and not fried. Fruits are equally good but and have more natural sugar and calories than most the vegetables.
Vegetables - radish, spinach, lettuce, broccoli, kale, cucumber, carrot, tomatoes, cabbage, sweet potatoes, beet, cauliflower, gooseberry (Amla); Sprouted kidney Beans, peas. lentils, pulses; Cereals - whole wheat, barley, oat, soya, unpolished brown rice; Nuts-almonds, walnuts, pecans. pumpkin seeds, sunflower seeds, Olive oil, peanut oil, low fat milk and its products like yogurt (curd), cheese; Fruits – oranges & other citrus fruits, apples, guava, fig, kiwi fruit, pomegranate, pears, peaches, berries. blueberries, unripe bananas, and papayas; Special foods for diabetes-Bitter gourd (karela), bitter melon, Fenugreek (methi), Indian blackberry (jamun), garlic, onion, flaxseeds, cinnamon, Aloe vera gel, ginger, turmeric, pepper, chili, mustard, green tea, bilberry; Non-vegetarian- fish/seafood.
Drinking plenty of water daily flushes harmful toxins from the body.
Drinking plenty of water daily flushes harmful toxins from the body.
Artificial sweeteners are not natural but are chemical compounds may harm the body. It is better to find the natural solutions to manage the diabetes.
Foods to limit or avoid in Diabetes Mellitus: Fruits - mango, grapes, strawberry, banana, custard apple, date; potatoes, refined grain products, white rice, Ice cream, chocolates, white breads, cakes, sweets, pasta, pastry, biscuits, pies, saturated fats dairy products like high fat cheese, sugar-sweetened drinks, chips, fast food and many packaged foods, salt, sugar ( natural sugar like honey & Jaggery are better choice), traditional black tea/coffee, smoking and alcohol, red meat, eggs and poultry, etc.
Vitamins and Minerals for Diabetes Mellitus: Another very important aspect of the dietary management of diabetes mellitus is optimum intake of. Micronutrients ( vitamins, minerals, antioxidants and essential fatty acids) such as Vitamin A, B complex, C, E, folic acid, selenium, zinc and chromium, alpha lipoic Acid, taurine, zinc, copper, magnesium, , antioxidants -Beta Carotene, lutein and zeaxanthin, omega 3 fatty acids. Nutritional supplements cannot substitute healthy balanced diet rich in such nutritious foods but should be taken only when optimal levels of all essential nutrients are not available in the diet taken. Foods to limit or avoid in Diabetes Mellitus: Fruits - mango, grapes, strawberry, banana, custard apple, date; potatoes, refined grain products, white rice, Ice cream, chocolates, white breads, cakes, sweets, pasta, pastry, biscuits, pies, saturated fats dairy products like high fat cheese, sugar-sweetened drinks, chips, fast food and many packaged foods, salt, sugar ( natural sugar like honey & Jaggery are better choice), traditional black tea/coffee, smoking and alcohol, red meat, eggs and poultry, etc.
References: http://www.disabled-world.com/artman/publish/diabetesmellitus.shtml
http://www.yogapoint.com/therapy/diabetes_yoga.htm
healthy-ojas.com/diabetes/diabetes-yoga.html
http://www.rediff.com/getahead/2005/mar/15diab.htm
http://www.vitaganic.com/showConcernLandingPage.do?concernName=Blood Sugar Control
http://www.vital.co.za/cms/article/vitamins-and-minerals-for-diabetes/
http://www.vital.co.za/cms/article/vitamins-and-minerals-for-diabetes/
http://diabetesinformationhub.com/DiabetesandInsulin_DiabetesandBloodSugarLevels.php
world.com/artman/publish/diabetesmellitus.shtml
http://www.medindia.net/patients/calculators/bloodsugar_chart.asp
