Yoga and Diet Tips for Diabetes Management
Yoga Tips for Diabetes
1)Vajrasana (Thunderbolt Pose): Sit in this pose after meals to improve digestion and reduce sugar spikes.
2)Ardha Matsyendrasana (Seated Twist): Stimulates the pancreas to support insulin function.
3)Paschimottanasana (Seated Forward Bend): Improves liver and kidney function, balancing blood sugar.
4)Bhujangasana (Cobra Pose): Improves circulation around the pancreas and liver.
5) Dhanurasana (Bow Pose): Activates digestion and boosts metabolism.
6) Setu Bandhasana (Bridge Pose): Supports thyroid and pancreas, improving hormonal balance.
7) Anulom-Vilom: Keeps the nervous system calm and prevents stress-related sugar spikes.
8) Bhramari: Reduces anxiety and promotes relaxation.
9) Kapalabhati (only with doctor’s approval): Stimulates abdominal organs, improving insulin sensitivity.
10) Spend 5–10 minutes in Shavasana or Yoga Nidra every day. This reduces stress, improves sleep, and prevents emotional eating.
Diet Tips for Diabetes
Foods to include:
1) Whole grains like brown rice, oats, millets.
2) Plant and lean proteins such as lentils, sprouts, tofu, and fish.
3) Fiber-rich vegetables, salads, flax seeds, chia seeds.
4) Healthy fats like nuts, seeds, avocado, and olive oil.
5) Fermented foods such as yogurt, kefir, and homemade pickles.
Foods to limit or avoid:
1) Refined carbs like white bread, white rice, sweets, and pastries.
2) Sugary drinks including sodas, energy drinks, and packaged juices.
3) Fried and processed foods such as chips, fast food, and packaged snacks.
4) Excess salt, as it raises blood pressure and worsens complications.
Daily lifestyle habits:
1) Eat smaller meals at regular intervals to keep sugar stable.
2) Stay hydrated with water and herbal teas.
3) Sleep 7–8 hours every night to prevent insulin resistance.
