Balancing Blood Glucose and Mind: The Healing Power of Yoga for Women with Diabetes

Sometimes, life with diabetes is no walk in the park, but for women managing this chronic condition, there’s a growing ally that may surprise you. That ally? Yoga. While you may know Yoga for its peaceful vibes and calming stretches, did you know it can have a profound impact on blood glucose levels, stress, weight management, and even sleep? Yoga can help women living with diabetes lead healthier, happier lives.

A Little on Yoga

Yoga originated in ancient India over 5,000 years ago and has consistently been shown to enhance a person’s mental and physical well-being. When people think of Yoga, they often associate it with the need for flexibility or a specific level of physical ability. However, as TKV Desikachar wisely said, “Anyone who can breathe, can do Yoga.” Let’s also clarify that there is more to Yoga than the physical practice. Yoga practice is a complex intervention with various components, including controlled breathing (pranayama), meditation, self-disciplines, and self-awareness. Perhaps while reading this, you may be feeling overwhelmed that there is yet another thing you need to add to your to-do list or self-care routine. The good news is that Yoga can be done anywhere. It requires little space, no equipment, and can be practiced standing or even while sitting in a chair!

Blood Glucose and Yoga

Let us begin with the big one: blood glucose management, also known as glycemic management. If you live with diabetes, you probably know the importance of in-range blood glucose levels. But here’s something you may not know: Yoga can be a game changer for managing those glucose levels.

Research has shown that regular Yoga practice can significantly improve insulin sensitivity. This means your body can use insulin more effectively to manage blood glucose levels. In fact, a published systematic review indicated that individuals with Type 2 diabetes who practiced Yoga regularly experienced significant reductions in both fasting blood glucose and hemoglobin A1c levels – two critical markers of diabetes management.¹ In addition, a daily habit of Yoga practice reduces mental and oxidative stress and is beneficial to attain glycemic management.^2,3

Certain poses – like forward bends, twists, and backward bends – stir up your digestive system and endocrine organs, helping regulate insulin production. And don’t forget about breathing. Deep, controlled breathing activates the parasympathetic nervous system, the body’s “rest and digest” response, which can play a role in stabilizing blood glucose.^2,3

Specific Yoga Practices for Blood Glucose Regulation:

• Seated Forward Bend: A gentle stretch for the back and legs, this forward bend helps stimulate the abdominal organs, including the pancreas, which plays a critical role in insulin production.
• Supine Spinal Twist: A restorative twisting pose that helps stimulate the abdominal organs, which may support digestion and lower blood glucose levels.

Stress Less

Stress and diabetes don’t mix well. When we’re stressed, our bodies release cortisol, which can lead to blood glucose spikes. Struggling with chronic stress can result in insulin resistance, high blood pressure, and increased risk of heart-related events. Luckily, Yoga has the power to counteract stress by calming the nervous system.

When you roll out your mat, you’re not just getting a good stretch; you’re also giving your body a chance to unwind. Yoga’s combination of mindful movement and deep breathing helps activate the relaxation response, lowering cortisol levels and reducing stress. Studies have shown that regular Yoga practice can reduce anxiety and stress, which can help with blood glucose management.²

Specific Yoga Practices for Stress Reduction:

• Child’s Pose: A restful pose that helps calm the mind. It also gently stretches the spine, relieves tension in the neck and back, and encourages deep breathing.
• Legs Up the Wall: This restorative pose calms the nervous system and helps reduce stress by encouraging blood to flow toward the upper body, soothing anxiety and fatigue.
• Alternate Nostril Breathing: A breathing technique that clears the nasal passages and calms the mind. This exercise balances the right and left sides of the brain, reduces stress, and can even lower blood pressure.

Managing Weight the Yoga Way

For many women with diabetes, managing weight is a critical part of staying healthy. While Yoga may not feel as intense as a high-intensity workout class, it can still play a role in weight management. Yoga promotes mindfulness and discipline, which helps you become more in tune with your body’s hunger cues. This makes it easier to avoid overeating and to make healthier food choices.

In other words, while Yoga might not burn as many calories as a cycling class, it provides a more balanced, sustainable approach to maintaining a healthy weight.⁴

Specific Yoga Practices for Weight Management:

• Plank Pose: A core-strengthening pose that helps build muscle and improve overall metabolism. Engaging the core in this way increases energy expenditure, which can support weight management.
• Boat Pose: This pose engages the abdominal muscles and tones the core, which can help improve digestion and boost metabolism.
• Warrior II: A standing pose that strengthens the legs and core while promoting overall endurance and stability, which can help with long-term weight management.

Heart Health, Circulation, and Mobility: Yoga’s Healing Touch

Women with diabetes are at a higher risk for heart disease, so taking care of your cardiovascular health is essential. The good news? Yoga can play a role in improving heart health! Regular practice has been shown to lower blood pressure, reduce cholesterol levels, and boost circulation.⁵

As if that’s not enough, Yoga can improve balance and strength, too. This is a huge benefit for women with diabetes, particularly as they age, as it helps maintain independence and prevent falls.

Specific Yoga Practices for Circulation and Heart Health:

• Downward-Facing Dog: This full-body stretch promotes blood flow to the upper body and brain, helping improve circulation throughout the body. It’s also great for strengthening the arms, legs, and spine.
• Sun Salutation: A series of dynamic Yoga postures performed in a specific sequence that elevates heart rate, improving blood circulation and oxygen supply.
• Cobra Pose: This gentle backbend stimulates the heart and improves spinal flexibility, which can aid in reducing stress and improving circulation.

Hormonal Balance: Keep Calm and Yoga On

For many women with diabetes, hormonal imbalances can make life even more challenging. Whether it’s the hormonal rollercoaster of menopause or the stress-induced fluctuations that come with managing a chronic condition, hormones play a big role in how you feel on a daily basis.

Certain poses stimulate the thyroid, ovaries, and adrenal glands – key players in regulating hormone production. Whether you’re dealing with the physical and emotional changes of menopause or simply trying to maintain equilibrium in the face of daily stress, Yoga’s calming influence can help keep your hormones in check.

Specific Yoga Practices for Hormonal Balance:

• Camel Pose: This pose stimulates the thyroid and parathyroid glands, which are major hormone-producing glands in the neck region.
• Cobra Pose: As previously mentioned, this pose helps regulate thyroid function, making it great for hormonal balance.
• Forward Fold: A calming forward bend that gently stimulates the endocrine glands and helps regulate stress-related hormones like cortisol.

Sleep Like a Baby

Quality sleep can be elusive for women with diabetes. Whether it’s fluctuating blood glucose levels, stress, or hormonal changes, getting a restful night’s sleep can feel impossible. But don’t fret – Yoga is here to help.

Research has shown that Yoga can improve sleep quality, especially for those dealing with insomnia. Poses that promote relaxation, such as Savasana (corpse pose), can calm the mind and prepare the body for a deep, restful sleep. Yoga Nidra, a conscious sleep, is a comprehensive, profound relaxation technique for removing physical, mental, and emotional tensions. Breathing exercises, like Nadi Shodhana (alternate nostril breathing) mentioned above, are also great for promoting relaxation and easing you into slumber.²

If you’re tossing and turning at night, maybe it’s time to try a calming bedtime Yoga routine!

The Yoga Revolution for Diabetes

Yoga isn’t just for flexibility or relaxation – it’s a powerful tool for women living with diabetes. From regulating blood glucose levels and reducing stress to improving heart health and hormonal balance, Yoga offers a holistic approach to managing this chronic condition. It’s a practice that nourishes the body, mind, and soul, helping women with diabetes feel more in control of their health and well-being.

So, whether you’re new to Yoga or a seasoned practitioner, consider making it a regular part of your diabetes management routine. The benefits are clear, and you deserve to feel your best!

References:

1. Dhali B, Chatterjee S, Sundar Das S, Cruz MD. Effect of Yoga and Walking on Glycemic Control for the Management of Type 2 Diabetes: A Systematic Review and Meta-analysis. J ASEAN Fed Endocr Soc. 2023;38(2):113-122. doi:10.15605/jafes.038.02.20
2. Raveendran AV, Deshpandae A, Joshi SR. Therapeutic Role of Yoga in Type 2 Diabetes. Endocrinol Metab (Seoul). 2018;33(3):307-317. doi:10.3803/EnM.2018.33.3.307.
3. Hegde SV, Adhikari P, Kotian S, Pinto VJ, D’Souza S, D’Souza V. Effect of 3-month Yoga on oxidative stress in type 2 diabetes with or without complications: a controlled clinical trial [published correction appears in Diabetes Care. 2012 Apr;35(4):939]. Diabetes Care. 2011;34(10):2208-2210. doi:10.2337/dc10-2430.
4. Miller CK, Kristeller JL, Headings A, Nagaraja H, Miser WF. Comparative effectiveness of a mindful eating intervention to a diabetes self-management intervention among adults with type 2 diabetes: a pilot study. J Acad Nutr Diet. 2012;112(11):1835-1842. doi:10.1016/j.jand.2012.07.036.
5. Cui J, Yan JH, Yan LM, Pan L, Le JJ, Guo YZ. Effects of Yoga in adults with type 2 diabetes mellitus: A meta-analysis. J Diabetes Investig. 2017;8(2):201-209. doi:10.1111/jdi.12548.

About the Author:Tulsi Shah is a Doctor of Pharmacy with experience in both direct patient care and consulting for public health outcomes. With two years of post-graduate training in Internal Medicine, Tulsi has worked directly in diabetes management to optimize care. She is also a vinyasa-based Yoga instructor with a firm belief that Yoga is a way of life that can be transformative.