Our Secret Weapon Against Diabetes: Why Yoga Isn't Just for Grown-Ups (or Gurus!)

Time of India

a day ago

As a diabetologist who spends a lot of time helping people in India deal with
diabetes
, I see a huge problem.
Millions of people, even young ones, are struggling with this condition, and many more are on their way. We usually talk about medicines and special diets, which are super important. But there's this amazing ancient practice called
Yoga
that can be a game-changer, and it's time we all understand why.
For a long time, some
doctors
and even regular folks thought Yoga was just for super spiritual people or something you do when you're older and want to stretch. That's totally wrong!
Science
, especially a lot of new research right here in India, is proving that Yoga can do incredible things for your body and mind, especially if you have diabetes or want to prevent it.
Think of it like this: Yoga isn't a replacement for your doctor or your medicines. It's like adding a powerful superpower to your health routine. It's a way to help your body heal itself and work better.
So, let's break down five big reasons why Yoga should be a regular part of
your
life, whether you have diabetes or just want to stay healthy. And we'll clear up some common misunderstandings along the way!
1. Make Your Body Listen Better to Insulin: It's Like a Bluetooth Upgrade for Your Cells!
The Science: Imagine your body's cells are like speakers, and insulin is the music. In diabetes, sometimes those speakers aren't very good at picking up the insulin music, so your blood sugar goes up. This is called "insulin resistance." What Yoga does is make your cells better listeners.
When you do Yoga poses (those stretches and holds) and special breathing exercises, it helps your muscles soak up more sugar from your blood. It's like giving them a boost! Plus, Yoga can even help your pancreas – the organ that makes insulin – work a little more smoothly. It's not a magic fix, but it definitely helps the system run better.
Myth Buster:
'Yoga can cure my diabetes, so I can ditch my pills!'
BIG NO! This is super dangerous. Yoga is like a powerful assistant to your medication, not a replacement.
If you stop your meds because you're doing Yoga, your blood sugar can go wild, and that's really bad for your health. Always, always talk to your doctor before changing
anything
about your treatment plan. Yoga helps, but it doesn't make diabetes disappear.
2. Chill Out and Lower Your Stress: Say Goodbye to Sugar Spikes from Worries!
The Science: Ever notice how stress makes you feel yucky? Well, it also messes with your blood sugar. When you're stressed, your body releases hormones like cortisol (the "stress hormone"). These hormones tell your body to pump out more sugar, which is terrible for diabetes.
Yoga is like a reset button for your stress levels. Those breathing exercises and quiet moments in Yoga actually calm down your body's "fight or flight" response. It's like switching off the alarm system that's constantly yelling at your body. When you're calmer, your body makes less stress hormones, and your blood sugar tends to be more stable.
Plus, learning to be more mindful (just being aware of what's happening in the moment) can help you avoid stress-eating or making unhealthy choices when you're feeling down.
Myth Buster:
'Yoga is just stretching and relaxing; it doesn't actually affect my blood sugar.'
Think again! While stretching feels good, the real magic of Yoga is how it calms your nervous system and reduces those stress hormones. This directly helps your blood sugar. It's not just about being flexible; it's about controlling your body's internal chemistry.
3. Get in Shape the Gentle Way: Hello, Healthy Weight!
The Science: Carrying extra weight, especially around your belly, makes it harder for your body to handle sugar. While intense workouts are great, Yoga offers a gentler way to get fit and manage your weight, especially if high-impact exercises aren't your thing (yet!).
Some Yoga sequences, like Sun Salutations (a series of flowing poses), can get your heart pumping and help you burn calories. Plus, many poses strengthen your core muscles, which can help reduce belly fat – that's the kind of fat that's really linked to diabetes.
Beyond just burning calories, Yoga helps you become more aware of your body. This means you're more likely to notice when you're actually hungry versus just bored or stressed. This "mindful eating" can make a huge difference in making healthier food choices and managing your weight in the long run.
Myth Buster:
'Yoga is too slow to help me lose weight or burn calories.'
While you might not sweat as much as in a sprint, regular Yoga practice helps your body work more efficiently. And the biggest win for weight management is how Yoga helps you make smarter food choices and reduces stress-eating. It's a marathon, not a sprint, for sustainable weight loss.
4. Protect Your Heart: A Shield Against Future Problems!
The Science: Diabetes can be tough on your heart and blood vessels. It makes you more prone to heart disease and strokes. But guess what? Yoga can be like a protective shield!
Many Yoga practices, especially deep breathing and relaxing poses, can help lower your blood pressure. It's like letting the air out of a too-tight balloon in your veins. Yoga can also help improve your cholesterol levels – reducing the "bad" cholesterol and boosting the "good" kind. All of this is fantastic for keeping your heart healthy and strong.
Myth Buster:
'Yoga only makes me flexible; it doesn't help my insides.'
Totally false! Yoga is a whole-body workout for your internal systems too. The combination of poses, breathing, and relaxation directly affects your heart, blood vessels, and other organs, making them work better and stay healthier.
5. Take Charge of Your Health: You're the Boss!
The Science: Managing diabetes every single day can feel like a lot of work. Sometimes you might feel frustrated or overwhelmed. Yoga helps you feel more in control and gives you the tools to manage your health better.
As you practice Yoga, you become more aware of your body – how your blood sugar feels, what triggers your stress, etc. This heightened
awareness
helps you make smarter choices about your food and activity. The discipline you learn in Yoga can also spill over into other parts of your life, making it easier to stick to your doctor's advice. And let's not forget, Yoga is amazing for dealing with stress and anxiety, which can make living with a chronic condition like diabetes much easier.
Myth Buster:
'Yoga is a religious thing, not a medical thing.'
While Yoga has ancient roots and can be spiritual for some, its benefits for your body and mind are proven by science. As doctors, we care about what
works
to make you healthier, regardless of its origin. You can practice Yoga for its health benefits without changing your beliefs.
So, there you have it! Yoga isn't just a trend or something your grandma does. It's a powerful, science-backed tool that can make a real difference in managing diabetes and boosting your overall health. Talk to your parents and your doctor about giving it a try. Find a good Yoga instructor who understands health conditions. It could be one of the best decisions you make for your health, now and in the future!
This article is written by Dr. V Mohan, Chairman & Chief of Diabetology, Dr. Mohan's Diabetes Specialities Centre & President, Madras Diabetes Research Foundation, Chennai, India and Dr. Ashish Mendhi, Program Director, Hinduja Foundation
(DISCLAIMER: The views expressed are solely of the author and ETHealthworld.com does not necessarily subscribe to it. ETHealthworld.com shall not be responsible for any damage caused to any person/organisation directly or indirectly)