Yoga for diabetes and diabetes-associated dementia
Diabetes mellitus (DM) is a metabolic disorder that cannot be reversed. Type 2 DM is managed using oral hypoglycemic drugs and by modifying lifestyle changes such as dietary modifications and encouraging physical fitness. Medical treatment using drugs have long term side-effects. Yoga for diabetes can save costs when detected early. It can prevent and manage diabetes type 2 and its associated dementia (cognitive decline). Modifiable risk factors of T2DM like sedentary lifestyle, obesity, and stressful conditions are associated with its progression.
Studies suggest that Yoga and change in lifestyle can modify the health risks associated with T2DM and associated dementia if it is mainstreamed with the public health initiative of Ayushman Bharat scheme.
Diabetes and Dementia
Diabetes and Dementia Cognitive dysfunction are seen at a later period of life (beyond 60 years). It is a complication of DM, predisposing diabetic patients to develop dementia making them susceptible to
Yoga asanas for diabetes control
Yoga asanas emphasize the relationship of body, mind, and awareness, focusing on the synchronization of breathing and movement. They involve stretching/twisting movements and relaxation. The key to performing a yoga posture is that it should be performed with stability and comfort. Yoga poses for diabetes control score high based on overall wellbeing and mind-body treatment. Physical exercise has been documented for weight management and lifestyle modification. However, yoga has been successfully implemented on the physical-mental level and combats the metabolic disorder.
Several studies have shown that yoga is more effective in diabetes control than endurance exercise. Yoga can reduce anxiety and stress, obesity and associated oxidative stress. It thereby regulates diabetes-induced cognitive decline.
Yoga Benefits Diabetes
Some Yoga Practices Beneficial for the Management of Type 2 Diabetes Mellitus are:
| Yoga practice | Yoga Effects / Health Benefits |
| Surya namaskar sun salutation A series of dynamic yoga postures in a specific sequence | * Stimulates insulin production through brain signalling. * Significantly decreases hip circumference, exerting beneficial effects on glycaemic outcomes |
| Yoga asana (yoga postures) | * Rejuvenates of pancreatic cells through the alternating abdominal contractions and relaxations involved in yoga practice. * Improves blood supply to muscles. * Enhances insulin receptor expression in the muscles, causing increased glucose uptake by muscles. * Has positive effects on glucose utilization and fat redistribution in type 2 diabetes. |
| Forward bend | * Massages and pressurizes the pancreas, stimulating insulin secretion |
| Backward bend | * Exerts stimulating and energizing effects |
| Twisted poses | * Squeeze the intestines to prevent stagnation of colonic contents |
| Inversions | * Improve blood circulation |
| Shuddhi kriya cleansing processes Kapalbhati (frontal brain purification): breathing technique with forceful exhalations and automatic inhalations | * Abdominal pressure created during exhalation improves the efficiency of β-cells of the pancreas. * Helps in the production of insulin and controlling glucose levels in the blood. |
| Agnisar kriya (stimulating the digestive fire): pulling the abdomen in (uddiyan bandha) and snapping it backwards and forwards while holding one’s breath | * The ‘vacuum’ effect of this action massages the internal organs and increase blood flow to the area. * Boosts metabolism and facilitates proper functioning of the abdominal organs. |
| Vaman dhauti (stomach cleansing with induced vomiting) | * Increases glucose uptake, minimizes insulin resistance, and promotes the function of insulin by reducing levels of circulating free fatty acids in the body. * Marked reduction in fasting and post-prandial blood sugar levels. |
| Shankhaprakshalana (intestine cleansing) | Significantly reduces blood glucose levels Increases insulin production |
| Pranayama (regulated breathing) Slow pranayama, anulom vilom, chandrabhedan, sitkari, and bhramari | * Augment cerebral blood flow and oxygenation, improving neuronal activities in the brain centres, including those present in the limbic areas, hypothalamus, and medulla, and improve sympathovagal outflow |
| Anulom vilom (alternate nostril breathing) | Improves components of health-related fitness, i.e., cardiorespiratory endurance, flexibility, and body fat percentage |
| Bhramari (humming bee breath) | Soothing and calming effect on the mind, improves mental and physical health |
| Sheetali/Sitkari (cooling breath) | Lowers blood pressure, cooling effect |
| Chandra bhedan (left nostril breathing) | Parasympathetic stimulation |
| Surya bhedan (right nostril breathing) | Sympathetic stimulating effect; may be recommended in people with diabetes |
| Bhastrika (bellows breath) | Regulation of pineal, pituitary, and adrenaline glands, important role in the regulation of metabolism |
| Bandha (lock) Constricts a certain part of the body | Re-directs the flow of blood and lymph to other body parts |
| Uddiyan bandha (abdominal lock): creation of negative pressure in abdomen and contraction of abdomen | Negative pressure created in the abdominal cavity may improve pancreatic function |
| Hasta mudras (hand gestures) Apan mudra, gyan mudra | Promote deep relaxation and eliminate stress |
| Linga mudra, surya mudra, prana mudra | Boost metabolic rates, promote weight loss, and reduce sugar levels |
| Dhyan (meditation) Meditation on the manipur chakra (solar plexus), visualization of pancreas during meditation | Beneficial psychological effects, such as faster reactions to stimuli and being less prone to various forms of stress reduction, anxiety reduction, and blood pressure control. Positive effects on sugar levels |
| Mindfulness | Better sleep, greater relaxation, more accepting approaches to illness and the illness experience in people with diabetes and coronary heart disease |
| “Aum” chanting | Stabilizes the brain, removes |
| Yoga nidra (yogic relaxation) | Improved symptom score, reduction of fasting blood glucose and postprandial blood glucose levels |
The recommended type, duration, and frequency of yoga practice are not clearly defined. Studies have analysed various frequencies and durations of yoga practice. Durations of yoga practice ranging from 10 minutes, 25 to 35 minutes, and 60 minutes daily, 45- to 60-minute sessions 6 days a week, and three sessions of 75 minutes each per week, to 90-minute sessions twice weekly have shown beneficial results. Many studies have reported beneficial effects after 3 months of the intervention. In a few studies, interventions of 15 days, 40 days, and 6 months were evaluated. Adherence to yoga practice was shown to have an impact on its beneficial effects.
Yoga for weight loss and yoga for depression are some articles associated with benefits of yog for those health conditions.
Pallavi Pinge is a Clinical Nutritionist and Dietitian | Content Director & Editor for health websites | has a passion for digital health and enjoys promoting health and wellness. She’s the founder and director of Ambrosia Wellness, where she provides personalized nutrition counseling, education, and coaching to individuals with various health conditions. You can follow her on her social media channels below to stay tuned in with the latest in health and wellness | Health Blog | Contact her for appointments |
