Effects of Yogic Lifestyle on Diabetes

On a random Thursday after yoga and a swim at Life Synergy in Mexico, I was discussing ‘resistance to change’ with another yoga teacher. We discussed the need to gently coax the body to improve flexibility through the use of breath and repeated practice. I highlighted my experience working in weight loss, where a person’s weight tends to plateau when he/she either tries to gain or lose weight, and that this often needs a little ‘jump-start’ to get moving again. Similarly, with the mind, I have learned the same lessons repeatedly since my yoga teacher training, particularly around how I label many feelings such as sadness and anger.

Yogis taking medication for Diabetes might want to consider the following;

• If you are taking insulin or a class of medications called sulfonylureas (e.g. Gliclazide), be careful of low sugar levels during, or up to 24 hours after yoga.
• Check your sugar levels before practice and if you have concerns, you might need a snack such as a banana or yoghurt. 
• If you do lots of yoga, especially if you lose weight, you may need to speak to a health professional about reducing your medications.
• Injection sites, such as in the abdomen, may receive more blood flow as a result of certain poses such as twists, it’s a good plan to monitor your sugar levels when you first practice yoga.
• Hot weather increases how quickly insulin is absorbed, take extra care on those sunny yoga retreats or consider how you’ll manage in a bikram or hot class.
• If your sugar levels are high before yoga, yoga might temporarily increase them (as sugar is released for use during exercise), speak to your diabetes team if this is the case and you may want to check your urine for ketones. Ensure you keep well hydrated.

• Should have a Diabetes specific eye screen at diagnosis and at least annually after this. If you have a diagnosed problem (such as retinal disease or bleeding), consider avoiding inversions or poses where there is more pressure on the eyes (such as down dog or standing forward fold).
• Look after your feet and be aware that if you have diabetic peripheral neuropathy, you may lose sensation in your feet. If you practice in bare feet, ensure the floor is clean and avoid jumping into poses where you might cause an injury and not feel it. It is ok to practice with light shoes on but maybe have a separate clean pair just for yoga and have a word with the teacher.
• Autonomic neuropathy (another problem with the nerves caused by high sugar levels) can lead to dizziness on standing or sitting up, take care to move through poses slowly. 
• Many people with type 2 diabetes can be overweight, if you are concerned about getting into tricky poses, speak to a yoga teacher who can advise about modifications by the wall or with props, if needed, you could start with a private class. 
• From an Ayurvedic perspective, those with Type 2 Diabetes are generally considered to have a Kapa body type (research Kapha or body doshas for more information).  Kapha governs many metabolic processes and an excess or imbalance can be linked with increased appetite particularly for sweet foods, a resistance to change, and a tendency for weight gain.

Five top tips to reduce sugar levels in Diabetes;

• Swap fruit juice (including coconut water) for vegetable juice.
• One handful of fruit at a time, up to three handfuls per day.
• Get that waistline / belly button measurement down; 80cm for women, 90cm for South Asian men and 94cm for White and Black men.
• Reduce starchy carbohydrates at meals, if you’re hungry increase your vegetable intake.
• Brown sugar, honey and agave syrup all increase your blood sugar levels; try a sweetener and if you wish, there are plant based options available.

As a Dietitian and Yoga teacher, I really appreciated the opportunity Life Synergy provided to discuss with other yogis about their teacher training and the opportunity to try various styles of yoga. We practiced everything from restorative to power yoga. It improved my understanding of the many approaches there are to yoga and how I might adapt a yoga practice for those with specific needs or a diagnosed medical condition! Life Synergy also allowed me to get back to basics with nutrition and eat simple, wholesome foods that are sure to help with Diabetes and many other medical conditions.