Prepared by: Dora Szabo

“The body becomes strong and healthy. Too much fat is reduced. There is luster in the face. Eyes sparkle like diamonds. The practitioner becomes very handsome. Voice becomes sweet and melodious”  /Swami Sivananda/

1. Introduction

Practicing yoga is the path towards the wholeness of our lives. An individual is a complex unit, where all the physical, emotional, mental and spiritual layers are in interaction.

While western medical science focuses on the symptoms of disease and various health disorders, yoga takes an effect on the deeper lying causes. The physical body and its health or illness reflects the subtle body of a human being. It shows their mental state and emotions, how they use their mind, approach the world and themselves.

Regular yoga practice starting from the more subtle layers can gradually shape the physical body too towards a more healthy, harmonious and energetic existence. It helps us understand that happiness is the basis of a healthy and harmonious body and soul. It also helps us find it inside ourselves as yoga practice can lead to a physical, mental and spiritual equilibrium that is the source of all happiness. In this condition our vitality is inexhaustible, we stay clear of the negative impacts of aging and reduce the risk of getting sick. Then we live in direct connection with the infinite energy of the universe and can master our own existence.

Naturally all of the above is a simplified explanation of what exactly happens when the different layers of a human being interact. Yoga provides a scientific, precise and logical approach to healing physical disorders. Besides its effect on the subtle body, each yoga exercise has a specific physical impact on the body too. Each exercise is a unique way to help us understand and harmonize a specific area of existence – be it a touch of flu, insomnia or a more serious disease like diabetes.

2. What is Diabetes?

Diabetes is a disorder that affects the way the body uses food for energy. Normally, the sugar taken in is digested and broken down to a simple sugar, known as glucose. The glucose then circulates in the blood where it waits to enter cells to be used as fuel. Insulin, a hormone produced by the pancreas, helps move the glucose into cells. A healthy pancreas adjusts the amount of insulin based on the level of glucose. But, in case of diabetes, this process breaks down, and blood sugar levels become too high.

There are two main types of full-blown diabetes. People with Type I diabetes are completely unable to produce insulin. People with Type II diabetes can produce insulin, but their cells don’t respond to it. In either case, the glucose can’t move into the cells and blood glucose levels can become high. Over time, these high glucose levels can cause serious complications.

There is also a condition referred to as Pre-Diabetes. Pre-diabetes means that the cells of the body are becoming resistant to insulin or the pancreas is not producing as much insulin as required. The blood glucose levels are higher than normal and it is a warning sign that diabetes may develop later.

3. Can Yoga help control diabetes?

There have been numerous studies over the years on the health benefits of Yoga, including its effect on controlling diabetes. There has been some dialogue over whether the benefits achieved with Yoga practice are short-term or long term. However, there is no doubt that Yoga can control diabetes at significantly reduced insulin levels for Type I diabetics and can also control diabetes without any external medication for Type II diabetics. Naturally, Type I diabetes (no production of insulin) is more difficult to treat with Yoga but Type II diabetes can be treated very effectively. Regular Yoga practice can also prevent and heal the ravages of the complications caused by diabetes with the body’s own medicine.

As we know, diabetes affects the pancreas, and endocrine gland due to a sympathetic-parasympathetic imbalance in the body. Yoga recognizes this and helps to restore the balance through a set of practices, including Yoga poses, breathing exercises, diet, meditation and relaxation practices. Let us now look at the five key elements of Yoga practice to see how each one of them contributes to a healthier organism from the point of view of diabetes.

3.1. Proper Breathing

The average person uses only 10% of their lung capacity. This shallow breathing pattern is associated with the “fight or flight’ syndrome which drives blood glucose levels high and also inhibits the body from producing insulin. Pranayama teaches us to maximize the use of the lung capacity as much as possible. It also helps us neutralize the stress that contributes to high blood sugars associated with diabetes. Some of the breathing exercises found particularly beneficial in curing diabetes are:

1) Bhastrika Pranayama

2) Kapalabhati Pranayama

3) AgniSar Kriya

4) Bahya Pranayama

5) Anuloma – Viloma Pranayama

6) Bhramari Pranayama

7) Udgit Pranayama

It is important to note that at-least half an hour per day needs to be invested in the Pranayama practice for its benefits to manifest. While performing the breathing exercises to control diabetes it is recommendable to focus on the pancreas, imagining the normal secretion of insulin. For beginners, it is best to practice Pranayama in the presence an expert Guru at first.

Pranayama has calming effect on nervous system, which reduces stress levels, helping in diabetes treatment. The abdominal muscles and diaphragm are used intensely which puts pressure on the internal organs. Some Yoga schools also claim that diabetes is caused to a large extent by breathing mainly through the right nostril and breathing techniques like Anuloma – Viloma Pranayama can help balance the flow of air through both nostrils.

3.2. Proper Exercise

Asanas are beneficial in treatment of diabetes because they act like insulin, reducing blood glucose levels. During continued moderate exercise glucose is more effectively used in the muscles and they can take in more glucose than they normally do. Due to various twists and stretches in the body, these postures cause the internal viscera to stretch, bringing stimulation to the pancreas and other glands and organs that otherwise receive no stimulation. This increases the blood and oxygen supply to the organs increasing the efficiency and functioning of the organ. Improved blood flow also helps prevent complications of diabetes linked with impaired blood flow. Stretching various glands result in increased efficiency of the endocrine system, have a positive effect on the pancreas and also insulin functioning. Exercise helps remove fatty acids from the blood and builds more muscle mass, so it generates a positive spiral as more muscles can take in more glucose and there is less fat to block the process. Some of the Yoga postures found particularly beneficial in curing diabetes are:

 1) Shavasana

2) Sukhasana

3) Padmasana

4) Vajrasana

5) Surya Namaskar

6) Matsyasana

7) Pashimottanasana

Janushirasana

9) Sasangasana

10) Ardha Kurmasana

11) Ardhmatsyendrasana

12) Pawanmuktasana

13) Ustrasana

14) Bhujangasana

15) Salabhasana

16) Dhanurasana

17) Tadasana

18) Trikonasana

It is important to maintain the Asana for longer duration after attaining the position while relaxing the muscles. Diabetics taking insulin or oral medication must monitor their blood sugar levels before during and after exercise because it can drop radically.

However, if applied correctly, the above postures can help reverse diabetes. The positive spiral induced by Yoga is not yet understood completely, but it has been linked with the increased muscular relaxation, lower blood pressure and weight loss. It is also related to stretch on the pancreas, which stimulates the pancreatic function.

3.3. Proper Relaxation

It has been shown that stress alters blood glucose levels as it blocks the body from producing insulin. Therefore proper relaxation and the resulting reduction in stress levels is key to managing diabetes, especially in type II diabetics.

The reduced stress levels and level of ‘stress hormones’ (adrenaline, noradrenalin and cortisol) in the blood are believed to improve the insulin action. However, for relaxation to be efficient, the brain waves have to be slowed down. This means that the common western ways of ‘relaxing’ (watching movies, dancing, etc) does not actually release stress from the body. It could also happen during sleep but people who are constantly stressed often have trouble entering deeper states of relaxation during sleep. Therefore the conscious relaxation promoted by Yoga (i.e. physical, mental and spiritual relaxation) can be highly beneficial in reducing stress levels and in lowering blood glucose levels.

3.4. Proper Diet

Yoga promotes a simple diet of natural fresh foods as this ensures maximum vital energy intake. Processed, refined and overcooked foods are avoided as these processes destroy much food value. There are many possible explanations for maintaining a vegetarian diet, physical, mental and spiritual. On the physical level, recent research shows a link between the amounts of processed and red meat eaten and the development of type II diabetes. One study published in Diabetologia showed that the high intake of total meat increased the risk of diabetes by 17 per cent, red meat increased the risk by 21 per cent and processed meat by 41 per cent. Meat consumed never completely breaks down but ferments and rots in the gut, releasing uric and nitric acid. In the long run, this leads to the destruction of intestinal villi in the small intestine, therefore maintaining a light vegetarian diet can be very beneficial in preventing or controlling diabetes too.

3.5. Positive Thinking and Meditation

As described earlier, stress is considered a leading cause of diabetes. Research studies suggest that practicing meditation regularly helps reduce the body’s responses to stress by lowering blood pressure, slowing heart rate, reducing oxygen intake, and changing the brain waves to a more relaxed state. Moderating the stress response is also likely to lower blood glucose levels.

On the other hand, constant negative thought vibrations emitted obstruct the organism’s healing process. As David Spero puts it: „When you have a chronic condition such as diabetes, MS, or one of hundreds of others, negative thoughts like those can be crippling.”

It is therefore essential for diabetics to control the thoughts emitted, as thoughts soon become emotions and emotions become our actions. Meditation has been found to be the most efficient method to enhance both our attitude and control for greater self-awareness, better relationships, less stress, depression and anxiety.

4. Summary

As we have seen there are various ways in which diabetes is preventable and even reversible through proper diet, exercise and lifestyle change promoted by Yoga. It will help balance the endocrine system, tone the abdominal organs, stimulate both the nervous and circulatory system, and reduce stress. However, it is important to remember also that none of the above can be considered the primary aim of Yoga. The final goal of all Yogic teaching is to achieve a state of union with the Supreme Soul, where there is no duality. Therefore the real challenge is not to see yoga as a treatment for disease, but as an opportunity to see something deeper in the self. As Elliott S. Dacher puts it: “While many doctors and patients demand proof that yoga really can help certain medical conditions, they risk overlooking yoga’s far-reaching benefits.”

Studies on how Diabetes can be benefited by Yoga published by Timothy McCall, MD :

Shembekar, AG and Kate, SK. Yoga exercises in the management of diabetes mellitus.
Journal of the Diabetes Association of India, 1980 (20) 167-171.

Jain SC, Uppal A, Bhatnagar SO, Talukdar B. A study of response pattern of non insulin dependent diabetics to yoga therapy.
Diabetes Res Clin Pract. 1993 Jan;19(1):69-74.

Monro R E, Power J, Coumar A, Nagarathna R, Dandona P 1992 Yoga Therapy for NIDDM.
Complementary Medical Research 6: 66–88.

Singh S, Malhotra V, Singh KP, Madhu SV, Tandon OP. Role of yoga in modifying certain cardiovascular functions in type 2 diabetic patients.
Assoc Physicians India. 2004 Mar;52:203-6.

Malhotra V, Singh S, Singh KP, Gupta P, Sharma SB, Madhu SV, Tandon OP. Study of yoga asanas in assessment of pulmonary function in NIDDM patients.
Indian J Physiol Pharmacol. 2002 Jul;46(3):313-20.

Singh S; Malhotra V; Singh KP; Sharma SB; Madhu SV; Tandon OP. A preliminary report on the role of Yoga Asanas on oxidative stress in non-insulin dependent diabetes mellitus.
Indian Journal of Clinical Biochemistry. 2001 Jul; 16(2): 216-20

Malhotra V, Singh S, Tandon OP, Sharma SB. The beneficial effect of yoga in diabetes.
Nepal Med Coll J. 2005 Dec;7(2):145-7.

Malhotra V, Singh S, Tandon OP, Madhu SV, Prasad A, Sharma SB. Effect of Yoga asanas on nerve conduction in type 2 diabetes.
Indian J Physiol Pharmacol. 2002 Jul;46(3):298-306.

 
List of References:

1. Internet Resources:

Diabetes, Yoga and Meditation. 5/25/09

http://diabetes.ygoy.com/2009/26/diabetes-yoga-and-meditation/

Joseph B. Nelson, MA, LP: Meditation and the Art of Diabetes Management. 6/24/06 http://www.diabetesselfmanagement.com/articles/alternative-medicine-complementary-therapies/meditation_and_the_art_of_diabetes_management/all/

David Spero: Changing Killer Thoughts. 6/15/09

http://www.diabetesselfmanagement.com/blog/david-spero/changing-killer-thoughts/

Meat Causes Diabetes and Cancer. 11/03/09

http://articlesofhealth.blogspot.com/2009/11/meat-causes-diabetes-and-cancer.html

Kathryn Watson: Can Relaxation Techniques Help Me Manage My Diabetes?

http://ezinearticles.com/?Can-Relaxation-Techniques-Help-Me-Manage-My-Diabetes?&id=445804

Julian Goldstein: Is Therapeutic Hatha Yoga A Cure for Diabetes?

http://www.bikramyoga.com/testimonials/Diabetes.htm

Dr Sujit Chandratreya (MD, DM, DNB, Endocrinologist, Diabetologist): Diabetes & Yoga

http://www.yogapoint.com/therapy/diabetes_yoga.htm

Timothy McCall, MD: 50 Health Conditions Benefited by Yoga (as shown in scientific studies)
© 2007 (Updated June, 2009)

http://www.drmccall.com/50updatedwithreferences6-09.pdf.

Dr Sujit Chandratreya (MD, DM, DNB, Endocrinologist, Diabetologist): Yoga & Diabetes
http://www.yogapoint.com/therapy/diabetes_yoga.htm

2. Other Publications

D. Aune, G. Ursin, M.B. Veierod: Meat consumption and the risk of type 2 diabetes: a systematic review and meta-analysis of cohort studies.
Diabetologia, November 2009, Volume 52, Issue 11, Pages 2277-2287
The pH Miracle Revisited, Dr. Robert and Shelley Young, July, 2010.

Singh S, Malhotra V, Singh KP, Madhu SV, Tandon OP: Role of yoga in modifying certain cardiovascular functions in type 2 diabetic patients.
Department of Physiology, University College of Medical Sciences and GTB Hospital, Shahdara, Delhi 110 095.

Malhotra V, Singh S, Tandon OP, Sharma SB: The beneficial effect of yoga in diabetes.
Nepal Med Coll J. 2005 Dec;7(2):145-7.

Malhotra V, Singh S, Tandon OP, Madhu SV, Prasad A, Sharma SB: Effect of Yoga asanas on nerve conduction in type 2 diabetes.
Indian J Physiol Pharmacol. 2002 Jul;46(3):298-306.
Madhu Kosuri, Gumpeny R. Sridhar: Metabolic Syndrome and Related Disorders.
2009 December,7(6): 515-518.
Online Ahead of Print: November 9, 2009

A preliminary report on the role of yoga asanas on oxidative stress in non-insulin dependent diabetes mellitus
2001 July, 16 (2): 216-220
Journal Indian Journal of Clinical Biochemistry
Publisher Springer India

Badr Aljasir, Maggie Bryson and Bandar Al-shehri: Yoga Practice for the Management of Type II Diabetes Mellitus in Adults: A systematic review
University of Ottawa, Ottawa and University of Toronto, Toronto, Ontario, Canada
Elliott S. Dacher, M.D:Whole Healing: A Step-by-Step Program to Reclaim Your Power to Heal
Pub. Date:  8/1/1997
Publisher(s): Penguin Group USA