Learn which yoga should be done in diabetes
There is a large number of youth in the country who are suffering from diabetes or are targeted. There are medicines for relief, but to avoid diabetes or to control it, then exercising daily is the best solution.
According to the National Institutes of Health, exercise has an effect on sugar levels for up to 12 hours. Exercising regularly for people with diabetes helps to control their blood sugar levels, increases the body's sensitivity to insulin, and reduces the anti-insulin tendency. .
According to the data, 80 percent of diabetic patients die due to heart diseases. Many research has revealed that those who have diabetes, if they walk for two hours a week, then their chances of getting vulnerable to heart diseases are reduced. However, since diabetes has high blood glucose levels, it is important to consult experts and exercise certain precautions regarding exercise. .
Diabetes is related to lifestyle
Diabetes is an incurable disease associated with lifestyle. Diabetes occurs when the pancreas, or pancreas, cannot produce enough insulin, or when the body cannot effectively use the insulin secreted by the pancreas. According to the National Institutes of Health, exercise has an effect on sugar levels for up to 12 hours. Exercising regularly for people with diabetes helps to control their blood sugar levels, increases the body's sensitivity to insulin, and reduces the anti-insulin tendency. .
Diet disturbances, not exercising can cause this disease
Insulin is a hormone that controls sugar in the blood. The level of sugar in the blood increases significantly due to uncontrolled diabetes, which is known as hyperglycemia. At the same time, when the level of sugar in the blood is very low, it is called hypoglycemia. Both conditions are fatal to the body. Since diabetes is an incurable disease associated with lifestyle, lifestyle changes and regular exercise are a major part of its management. If you remain active then you can control diabetes better and you will be able to control the level of sugar in the blood. You can also avoid other diseases.
Do regular exercise
There are many benefits of exercise. But the biggest advantage of them is that it helps in controlling the level of sugar in the blood. People who have type 2 diabetes have very high glucose levels in their blood. Their body either does not manufacture a sufficient amount of insulin or due to insulin resistance, the body is not able to use insulin properly. Patients with diabetes are at an increased risk of having some health problems — such as heart disease, stroke, kidney disease, and nervous system diseases. If the level of sugar in the blood remains under control then the risk of developing these complications is reduced. Exercise proves to be effective in many ways for patients with diabetes.
- The level of sugar in the blood remains controlled.
- Blood pressure is low.
- Cholesterol levels do not increase.
- Increased ability to use insulin.
- Reduce the risk of stroke and cardiovascular diseases. Prevent obesity and relieve stress.
These precautions are important.
- When exercising, glucose reaches the muscles more rapidly through the bloodstream, which may cause hypoglycemia. People who use insulin or other drugs need to take special precautions. .
Talk to your doctor: Before starting any type of exercise program, contact your doctor so that he can tell you when and how long it will be good for you to exercise.
Check blood glucose levels: Check blood glucose levels before, during, and after exercise. This will help you build your exercise schedule.
Stress test: If you are at risk of heart diseases, then you should do a stress tests (how much physical work your body can bear). .
Listen to your body: Wherever, whenever you exercise, be alert. Identify your body's signals. Drink lots of water. Always carry a candy or glucose tablet with you. If the level of sugar in the blood is low, take it immediately. Always wear a medical alert bracelet. You can also keep glucose meter with it. Exercise as much as the body can bear.
Which exercises are better
Both aerobic and resistance training will be more effective. According to the American Diabetes Association, it is also good to do both aerobic and strength training exercises to manage diabetes.
Aerobic exercise: In such exercises, the hands and feet are used continuously in rhythm to increase the heart rate.
This includes running, running, dancing, cycling, brisk walking, and jogging. Aerobics makes the pancreas, heart, and lungs work better. Blood circulation in the body is better. Oxygen reaches all parts of the body.
Strength Training: It is also called resistance training. This exercise makes the body sensitive to insulin. It helps reduce the level of sugar in the blood. Do this twice a week, but do not do it two days in a row. Weight lifting, push-ups, lift-ups, squats, planks, use of resistance bands, etc. are included in it.
How effective yoga is
Yoga plays an important role in keeping the mind and body and fixing various health problems. Medical science has also confirmed that there are many yoga asanas, which allow B-cells of the pancreas to function more optimally and improve insulin secretion in the body.
Kapalbhati: Diabetes is better managed by doing Kapalbhati regularly. Sit straight on the ground and release the breath from the nose outward rapidly, while doing this, pull the stomach inward. Then immediately pull the breath inward from the nose and exhale the stomach. Do this 70-100 times daily. .
Mandook posture: This improves the functioning of the pancreas. It is also a good posture for the stomach and heart. Sit on your knees, with your legs crossed, hinges your buttocks on the ankles. Close the fists of both your hands. Now apply both fists on both sides of the navel and while exhaling, lean the chin on the ground while bowing in front. After staying in this position for a while, get straight.
Dhanurasana: Dhanurasana activates the pancreas and helps in the secretion of insulin, which is necessary to control blood sugar levels. This is good for patients with both type 1 and types 2 diabetes.
Vriksasana: Vriksasana is named after the word tree because in this posture one has to stand in the posture of the tree. It is very beneficial for patients with diabetes.
For Yoga, you can Read This articles
Some special things
According to the special health report published by Harvard Medical School, Living with Diabetes, daily exercise in diabetes is beneficial, but it is also important to keep a few things in mind.
'Exercise 5 times a week, 30 minutes. According to a report published in Diabetes Science and Technology General in 2015, people who do not use insulin, do not increase blood sugar levels if they exercise before eating food. People who take insulin are more susceptible to hypoglycemia, such people are good to exercise within 1-3 hours of eating. Do not exercise for more than half an hour, as it can cause a rapid reduction in blood sugar levels. If you have never exercised, then start with 5-10 minutes.
If you are unable to exercise, use the stairs for climbing, cleaning the house, walking around the market, shopping, gardening, playing with children and pets.
Do it when the sugar level is low
It is very important to check the level of sugar in the blood before exercising. If the blood sugar level is 100 mg / dL before exercising, take any fruit or snacks, this will increase the blood sugar level and you will avoid hypoglycemia. After 30 minutes, check again if your blood sugar level is stable. Check sugar even after a workout. If you are taking insulin, the risk of hypoglycemia increases after exercise. Experts believe that even if your sugar level is very high (above 250), do not exercise, because exercising many times increases the level of sugar in the blood.
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