How Exercise And Nutrition Help To Manage Diabetes? See What Experts Say

Regular physical activity is crucial to help control blood sugar levels and maintain a healthy weight, thus helping to reduce the risk of complications in this at-risk population.

Exercise and nutrition for diabetes ( Image Source :Getty )

Diabetes is considered a lifestyle-related condition, emphasising the importance of implementing lifestyle modifications to effectively manage it. This involves adopting a balanced and healthy diet, rich in whole grains, lean proteins, and plenty of vegetables, while monitoring carbohydrate intake. Regular physical activity is crucial to help control blood sugar levels and maintain a healthy weight, thus helping to reduce the risk of complications in this at-risk population.

According to Dr. Mukesh Batra, who is the Founder and Chairman of Dr Batra's Healthcare said, "Adopting a nutritious diet that emphasises natural foods and smaller portions is critical for controlling glucose levels while lowering the possibility of complications in controlling diabetes. Stocking up on protein-rich foods like broccoli, carrots, fruits (oranges, melon, apples and papaya), and whole grains (wheat, rice, oats, cornmeal, barley, quinoa) can help. It's equally crucial to steer clear of aerated drinks, alcohol, and high-sugar beverages to promote overall well-being and effective diabetes control."

In addition, Shikha Agarwal who is a Health and Wellness Consultant and the Founder of Nurture said, "For those living with diabetes or at risk, remember that embracing a well-balanced diet and an active lifestyle isn't merely a choice; it's a powerful strategy to navigate the challenges of this condition. What you eat and how you eat hold the keys to taking control of your health. With exercise as your unwavering partner and nutrition as your steadfast foundation, you have the tools to seize command of your well-being and stand strong in the fight against diabetes." 

Importance Of Exercise:

Dr. Vinodh Kumar S, who is an MBBS, MD (Internal Medicine), and Consultant Physican and Diabetologist of Connect & Heal said, "Exercise lowers blood sugar levels by increasing sensitivity to insulin. It burns calories, keeps body weight in check, manages stress, and regulates blood sugar. Exercising for at least 30 minutes daily for at least 5 days a week is advisable. Walking, swimming, dancing, and cycling are some moderate-intensity exercises that can be undertaken. One must start slowly and increase the pace and intensity over time. Always consult your doctor if you have any underlying health problems."

Yoga Asanas for Diabetes Management:

 

Venturing into the realm of yoga, we discover asanas that are more than mere stretches and poses; they are tools of transformation for the diabetes-affected body. Here are the following ones listed by Dr. Indranill Basu Ray, who is a Cardiac Electrophysiologist and a Professor of Cardiology and Public health, based in Memphis, Tennessee, USA and the Founder Chairman of American Academy for Yoga in Medicine

• Asanas for Blood Sugar Control:

1. Balasana (Child's Pose): Calms the brain, relieves stress and fatigue, and normalizes circulation throughout the body.
2. Vajrasana (Diamond Pose): Done after meals, aids in digestion, which is critical for maintaining stable blood sugar levels.
3. Dhanurasana (Bow Pose): Stimulates the abdominal organs, improving the function of the pancreas and intestines.
4. Paschimottanasana (Seated Forward Bend): Stimulates the liver, kidneys, ovaries, and uterus; it also calms the mind and relieves stress.
5. Twisting Poses such as ardha matsyendrasana, bharadvajasana can massage the internal organs, aiding in digestion and detoxification processes.
6. Core Strengthening Poses: Strengthening the core through poses like Plank (Phalakasana) and Boat Pose (Navasana) can improve posture and digestion, aiding in better management of diabetes.
7. Practices like supported Savasana or legs-up-the-wall (Viparita Karani) can help in reducing stress hormones in the blood, which can improve insulin function.
8. Gentle Flow Sequences: Incorporating gentle flows, such as Sun Salutations (Surya Namaskar), can help improve blood flow, flexibility, and stress management, all of which can contribute to better diabetes control.

• Pranayama (Breathing Exercise):

1. Kapalbhati Pranayama: A stimulating breathing technique that energizes the system and increases the metabolic rate. It helps to cleanse the body of toxins and can improve the efficiency of the pancreas.
2. Anulom Vilom Pranayama (Alternate Nostril Breathing): This balanced breathing technique helps to reduce stress and anxiety, which are often associated with fluctuating blood sugar levels. It also aids in improving cardiovascular function.
3. Bhramari Pranayama (Bee Breathing): This pranayama involves making a humming sound during exhalation, which can calm the mind and reduce stress, potentially lowering blood sugar levels raised due to stress.
4. Ujjayi Pranayama (Ocean Breath): Ujjayi is a calming breath that can help to increase oxygenation and build internal body heat, which can improve the efficiency of internal organs.
5. Bhastrika Pranayama (Bellows Breath): This vigorous breathing practice enhances lung capacity, improves blood circulation, and can invigorate the nervous system, which may help in regulating blood sugar levels.
6. Mindful Meditation and Stress Management: Daily meditation can help manage the psychological stress associated with diabetes, leading to better glucose control.
7. Yoga Nidra (Yogic Sleep) A form of guided relaxation that can have a profound effect on stress levels, sleep quality, and overall diabetes management.

[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]