Having diabetes or prediabetes makes monitoring blood glucose levels important. However, everyone can improve their health by being aware of their glucose trends. Diabetes can harm kidneys, nerves, vision, and other organs in addition to interfering with metabolism. Stress of any kind is detrimental to diabetics since it raises blood sugar levels.
But with a few changes in habits and the condition can be improved. Apart from dietary abstentions, one must adopt some other health practices like yoga and meditation. Here we, will see how meditation play a role in controlling blood sugar levels, and how can you start implementing it into your daily routine?
First, What is meditation?
Meditation or Dhyana is being practiced since time immemorial. This is a technique of focusing on breathing or chanting for a certain amount of time. 10 minutes of guided meditation works like an elixir for the body and the perfect antidote to today’s hectic lifestyle.
A 10-minute meditation helps manage depression and may be helpful in attenuating autoimmune responses. It also helps to achieve a serene state of mind and calmness in the body. For meditation, you don’t need any special equipment or change your lifestyle. Dedicated time and constant practice are essential however. People with diabetes can better control their blood sugar by practicing meditation.
How does meditation control diabetes?
Meditation has become a popular way to reduce stress and promote health. It began to be studied for its potential health benefits in the 1960s and is now widely recommended by medical professionals as a stress-reduction method and a form of therapy for everything from chronic pain to high blood pressure.
Recent research has also shown that it can have a significant impact on blood sugar and diabetes management. Meditation helps diabetics by minimizing stress, lowering blood sugar and reducing the risk of cardiovascular disease. A 10-15 minute meditation helps reduce stress and control blood sugar.
Mindfulness-based activities like meditation can reduce stress and anxiety levels, which can lead to high blood sugar. Additionally, meditation can help you focus on the present moment and become more aware of your body’s needs.
Meditation regulates the body’s systems that control blood sugar and balance insulin production. It relieves psychological and physical stress. Reducing stress allows for better control of emotions and corresponding physiological responses.
Research studies show that regular meditation practice can reduce the body’s response to stress by lowering blood pressure, slowing the heart rate, reducing oxygen uptake, and putting the brain waves in a more relaxed state. Shown. Alleviating the stress response can also lower blood sugar levels.
Meditation helps balance the neurohormonal mechanisms that lower levels of certain stress hormones. This activates insulin resistance and restores insulin homeostasis. Meditation also helps reduce oxidative stress that damages cells that contribute to insulin resistance and high blood sugar levels in the body.
Regular meditation develops mindful responsive skills. In other words, learn to take time to think about your actions before you act. If you meditate regularly, you will find that your decisions are more considered. You’re less likely to reach for potato chips and ice cream, and more likely to go for a walk. In other words, making good decisions enhances your ability to manage stress and allows you to relax without negative behavior. People who understand themselves better and are better able to cope with stressful life events are better able to live with diabetes, both in terms of diabetes control and overall quality of life. Self-care and meditation are both practices that require discipline and commitment. But the rewards when practicing together are immeasurable.
Types of meditation that you can try:
Transcendental meditation helps to achieve rest. It relieves fatigue and exhaustion, common in people with diabetes, and gives a feeling of refreshment. It can help diabetics control blood sugar, reduce insulin resistance, and lower blood pressure.
During this 10 minutes of guided meditation, a silent mantra is repeated in the mind. The sound of the mantra helps to focus your attention and calm the mind. The mantra is usually one syllable but can be a sentence. “Aum” or “Om” is a universal mantra that calms your mind. For doing this-
- Choose a soothing spell for yourself
- Keep your spine straight and sit comfortably.
- Close your eyes and repeat the mantra for 10-15 minutes and gradually increase the time.
Mindfulness meditation means focusing all your senses on the present and being aware of the present moment in your life. It encourages you to live your life to the fullest. It is practiced by raising awareness in your life and practicing with an open mind.
It helps reduce stress hormones such as adrenaline, cortisol and norepinephrine and lower blood pressure. Being aware of the present can help you manage stress and stay calm during difficult life situations, which are the leading causes of blood sugar fluctuations. To do this-
- Sit up straight and close your eyes.
- Start concentrating on your breathing pattern.
- Try practicing this 10-15 minute meditation twice a day.
Moving meditation involves simple rhythmic movements in a flow to focus and direct the mind and achieve a meditative state. Moving meditation comes in different forms like yoga, tai chi, aikido, and more.
It includes different poses or specific body movements with deep breathing patterns. Postures and breathing techniques help to relax, reduce stress, and calm your mind and body. To perform this-
- Start slowly meditating for 20 to 30 minutes at least twice a week.
- You can choose the best movement meditation for you according to your body and fitness.
- It is best done under the guidance of a trainer.
The mediation techniques mentioned above help you combat stress and calm your brain. In addition to medications prescribed by your doctor, dietary and lifestyle changes, meditation will also act as an additional measure to control blood sugar and improve insulin response. . All you have to do is practice meditation regularly for 10-15 minutes with a dedicated mind.