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Yogasanas To Control and Prevent Diabetes

Overview

Yoga practice is also useful in the management of various lifestyle disorders including Type 2 Diabetes as the incorporation of yoga practice in daily life helps to attain glycemic control.

Nowadays, Type 2 diabetes has become a common lifestyle disorder which is caused by insulin resistance resulting in chronic hyperglycemia and various other complications. A sedentary lifestyle and unhealthy dietary patterns are the major risk factors for the development of various lifestyle disorders, including diabetes. Psychological stress also increases the severity of diabetes.

Management of Type 2 Diabetes

Yoga, which originated in India more than 5,000 years ago, aims at balancing the body, mind, and soul. Traditionally, yoga is a mind-body practice with the ultimate goal of spiritual enlightenment. It provides opportunities for self-awareness.

The word ‘Yoga’ is a Sanskrit name which means ‘to join’ or ‘to unite’, symbolizing the union of body and consciousness. Yoga is often compared with the tree and comprises 8 aspects or limbs such as:

Yama (Universal ethics)
Niyama (Individual ethics)
Asana (Physical postures)
Pranayama (Breath-control)
Pratyahara (Control of the senses)
Dharana (Concentration)
Dhyana (Meditation)
Samadhi (Bliss).

Recognizing its universal appeal, the United Nations on 11th December 2014 proclaimed 21 June as the International Day of Yoga.

Many yoga asanas have been found to be beneficial in the Management of Type 2 Diabetes but their judicious use is recommended after a careful assessment of patient’s health.

They emphasize on the relationship of mind, body, and awareness and focus on the synchronization of movement and breathing.
The key to performing a yoga posture is that it should be performed with stability and comfort and involves stretching, twisting, movements, and relaxation.

Some Yoga Practices Beneficial for the Management of Type 2 Diabetes

Surya Namaskar (Sun salutation)
Vakrasan (Spinal twist)
Trikonasana (Triangle pose)
Bhujangasan (Cobra pose)
Pavanmuktasana (Wind relieving pose)
Om Chanting

1.Surya Namaskar (Sun Salutation):

This yogic exercise involves a series of various yogic postures which are performed in a series of a specific sequence.

It is a complete yoga asana in itself and involves 11 steps such as

Pranamasana(prayer pose)
Utthana hasthasana(raised arms pose)
padahastanasana(standing forward bend)
ashva sanchalanasana (equestrian pose)
phalakasana(stick pose)
ashtang namaskar(salute with eight points)
bhujangasana(cobra pose)
adho mukha svanasana(downward facing pose)
ashva sanchalanasana(equestrian pose)
padahastanasana(standing forward bend)
pranamasana(mountain pose)

It increases cellular requirements for oxygen and glucose and to meet these requirements, through brain signaling, insulin production is stimulated.

The diabetic patient should practice 3-7 rounds at a slow speed and according to an individual’s capacity.

2. Vakrasan (Spinal Twist)

It is a very basic asana (pose) and it is recommended for overall body health as well.

It is a seated yoga posture which improves the function of pancreas.
Vakrasan is a pose having seated spinal twist that squeezes the intestines and massage them to prevent the stagnation of colonic contents.
It is recommended that diabetic patients should hold the final pose for 15 seconds or as per their capacity and then gradually increase the duration upto 1 minute.

3.Trikonasana (Triangle pose):

Trikonasana is a standing pose that works on all areas of the abdomen and further helps in keeping the kidneys in good working condition.

It improves blood supply and enhances insulin receptor expression in the muscles.
It is recommended to hold the final pose for 15 seconds and gradually increases the duration up to 1 minute.

4.Bhujangasana (Cobra Pose):

Bhujangasana is a prone pose that stimulates and massages the pancreas and helps in the proper functioning of the gland.

This pose allows more blood to circulate in the pancreas and the whole body region.
Due to an increase in the amount of blood flow, the efficiency of beta-cells increases.
Diabetic patients should hold the final pose for 15 seconds and then gradually increase the duration up to 1 minute.

5.Pavanmuktasana (Wind Relieving Pose):

Pavanmuktasana is supine pose often known as ‘gas releasing pose’ and it braces up the entire system of the body including pancreas, liver, spleen, abdomen and abdominal muscles.

This asana causes a contraction in the abdominal muscles which improve the functionality of the abdominal organs.
Diabetic patients should hold the final pose for 15 seconds and gradually increase the duration up to 1 minute.

6.Om Chanting

Several types of researches have shown that chanting Om is based on the physics of sound, resonance, vibrations, etc. that has a positive effect on health.

Chanting Om results in the removal of negative thoughts, an increase of energy, relaxation of brain and body.
Thus, chanting Om in supine posture produces an integrated relaxation response, which may have a clinical significance in the management of diabetes and hypertension.

Thus, Yoga postures help in the stretching of abdominal muscles which help in the regeneration of pancreatic cells and there is an improvement in the sensitivity of beta-cells to glucose, thereby there is an improvement in the secretion of insulin, increase in the blood supply to the muscles and muscle relaxation, thereby improving glucose uptake.

In addition to Yoga Asanas (Yoga Poses), Yogic breathing (Pranayam), Dhyaan (Meditation) have positive effects on the sugar levels and it is recommended in the management of diabetes.

Meditation

Meditation has been shown to cause physiological changes in the brain and meditators are less prone to stress.

The mental stability that is attained through Meditation helps diabetic patients.
Mindfulness Meditation is advocated for better sleep, greater relaxation, positivity in life etc.

Pranayama

Pranayama is control of breath. “Prana” is a breath or vital energy in the body. The slow breathing technique involved in Pranayama causes comprehensive changes in the physiology of the body as it controls the autonomic nervous system.

Pranayama such as Bhastrika Pranayam (bellow-breathing) is energetic and powerful pranayama known as “the breath of fire”.
This pranayama helps in the regulation of pituitary, pineal, and adrenal glands which play an important role in the regulation of metabolism.

Yoga also prevents the development of diabetes in individuals who have a high risk of developing diabetes and also a results in a reduction of fasting blood sugar, postprandial blood sugar (blood sugar after meals), anti-diabetic drug requirements thus suggesting improved glycemic control.

Its regular practice helps in enhancing awareness of the mind and body which is needed in the self-management of diet in diabetes. Moreover, regular yoga practice also reduces the risk of diabetes-related complications.

Effective Home Remedies To Control Blood Sugar Level

Ayurvedic Diet to Keep Sperm Count Healthy

Sperm Count: Ayurvedic Perspective

Ayurveda is an ancient medicinal healing system which focuses on the health and well-being of individuals with the help of right diet and lifestyle habits. In Ayurvedic texts like the ‘CharakaSamhita’, it is mentioned that a healthy sperm count in males is a result of a proper balance of the different energies in the body as well as a healthy diet and regular exercise.

‘Sperm count’ refers to the average total number of sperms present in one sample of semen. A low concentration of spermatozoa (sperm) in the semen is one of the main causes of infertility in men. According to the World health Organization (WHO), the sperm count in the semen of a man is considered to be ‘normal’ when the concentration of sperms is at least 20 million per ml. If the concentration of sperms is lower than the normal level, it is an indication of a condition called ‘Oligospermia’.

In Ayurveda, Oligospermia is called ‘ShukranuAlpata’.Ayurvedic texts have clearly described the reasons for low sperm count in men. Some of these reasons include obesity, improper eating habits, old age, stress, physical or mental overexertion, wearing tight underpants, using very hot water for baths, and health conditions like diabetes. Along with discussing the reasons for low sperm count, the texts also underline the specific ways in which men can increase the quality and the quantity of sperms.

From the Ayurvedic perspective, infertility treatment specifically includes the cure of problems such as indigestion. Ayurveda experts believe that indigestion leads to the formation of toxins (ama) which can reduce sperm count by blocking the channels that carry the semen. Therefore, going by Ayurvedic principles, healthy sperm count can be maintained by eating wholesome foods and staying physically fit.

Ayurvedic Diet for Healthy Sperm Count

According to Ayurveda, the diet for healthy sperm count should include a combination of foods which are rich in proteins and nutrients, fatty, and sweet. Such foods can reduce stress levels and keep the body and mind healthy. Hence, for men who have a low sperm count, Ayurveda recommends some significant dietary changes as a natural remedy.

In accordance with Ayurvedic texts, the diet for a healthy sperm count should comprise foods which contain zinc, folate, Vitamin C, Vitamin E, Vitamin B-12, Vitamin D, L-arginine, Coenzyme Q10, and other beneficial nutrients. In particular, Ayurvedic diet for healthy sperm count should include the following foods:

Foods containing Polyunsaturated Fats

Polyunsaturated fats — also called ‘healthy’ fats –can promote the healthy development of the sperm membrane. These fats contain two essential Omega compounds, Omega 3 and Omega 6, which can reduce bad cholesterol levels, increase the flow of oxygen to the testicles, and improve sperm count. Foods that contain healthy fats commonly include ghee, olive oil and other plant-based oils, fish and seafood, fortified eggs, walnuts, flaxseed, yogurt, and beverages.

Zinc-rich Foods

Foods that have abundance of zinc are also an important part of Ayurvedic diet for healthy sperm count. Zinc-rich foods can prevent sperm from damage caused by free radicals and can also stimulate the libido. Some of the foods which are an excellent source of zinc are whole wheat grains, dairy products, , nuts and seeds, beans, and fortified cereals.

Fruits like Bananas and Berries

Bananas are considered as a rich and satiating food, with an abundance of magnesium, Vitamins B1, and Vitamin C. The fruit is an excellent source of energy and stamina, and can increase the production of sperms because of the presence of a rare enzyme called Bromelain.

Besides bananas, other fruits known for their ability to increase sperm quality and production are the berries — including goji berries, raspberries, strawberries, blueberries, and cranberries— because they contain antioxidants and anti-inflammatory nutrients. The intake of goji berries, in particular, can improve the temperature around the scrotum (A sac of skin that hangs from the body at the front of the pelvis, between the legs.) and leads to high sperm count.

Leafy-green Vegetables

Leafy-green vegetables like spinach and lettuce are cholesterol-free foods, rich in folic acid, iron, proteins, and nutrients. These vegetables are an important part of Ayurvedic diet for healthy sperm count because they can build the ojas, improve energy levels,and stimulate the circulation of blood to all parts of the body.

Foods that contain Antioxidants

Foods containing antioxidants, especially Vitamin C, are also beneficial for increasing male fertility. The intake of Vitamin C can increase sperm count and motility, and eliminate/deactivate free radicals and other compounds which damage cells. Some common antioxidant-rich foods include citrus fruits, fortified breakfast cereals, dairy products, meats and poultry, and sweet peppers. Moreover, fruits like kiwi and pomegranates, and vegetables such as broccoli, cabbage, potatoes, carrots, and tomatoes can also improve sperm count.

Garlic

Garlic has the ability to improve the production of sperms in the scrotum. The presence of ‘allicin’ in garlic can ensure the flow of blood to the sex organs and protect them from damage, while the ‘selenium’ enzyme can enhance sperm motility.

Fenugreek seeds

The use of fenugreek seeds in daily cooking is also a very useful Ayurvedic remedy for increasing sperm count. Fenugreek can improve sperm health and sperm count because of the presence of a compound called ‘Furosap.’ The intake of fenugreek seeds can specifically maintain healthy levels of the ‘testosterone’ male hormone.

Pumpkin Seeds

Ayurvedic diet for increasing sperm count should also include the intake of pumpkin seeds either as a raw snack or as salad toppings. These seeds are abundant in antioxidants, amino acids, andphytosterols which can have a useful effect on male fertility. Pumpkin seeds can particularly be helpful in overall virility in men by in increasing the count and motility of sperms.

Lentils

Daily consumption of cooked lentils, in the form of dal, is also considered the effectof catalyst for increasing the production of sperms. Lentils are a remarkable source of folic acid which can treat chromosomal abnormalities in men.

Conclusion

Along with an Ayurvedic diet, Ayurveda experts also recommend the use of some beneficial herbs categorised as ‘vajikaranadravya’for keeping the sperm count healthy. These herbs include SafedMusli(Chlorophytumborivilianum), Shilajit(Asphaltum), Ashwagandha(Withaniasomnifera), and Shatavari(Asparagus racemosus). However, for best guidance with regard to Ayurvedic diet and herbs/herbal supplements for improving sperm count, it is advisable to seek help from an expert Ayurveda practitioner.