A metabolic disorder, diabetes mellitus is the measure of glucose level that accumulates in the bloodstream, also known as glycemia. Therefore, to keep the organs and glands in good condition, experts stress the need to stay active. “Exercise increases insulin secretion and good oxidative enzymes, better mitochondrial density and lung function, and improves cardiovascular capacity and the immune system in general,” said Dr. Mickey Mehta, holistic health guru/corporate life coach. indianexpress.com.
According to Dr. Mehta, to control diabetes, the ideal exercise time should be “20 minutes, three times a day.” “Every workout should be before a meal…breakfast, lunch and dinner,” he said, adding that exercise should be light, gentle and not intense, and include extensioncontractures, bodyweight training, breath work, etc., all of which “can really help.”
“Exercises like twisting, side bending, forward bending, alternate toe touch should be done,” suggested Dr. Mehta, adding that even if it’s cardio, “you don’t need to create more stress and byproducts of oxidative stress in the body. Keep it as smooth as possible.”
World Diabetes Day: Train every day (Source: Getty Images/Thinkstock)
According to the expert, certain yoga poses cause desensitization of muscle and adipose tissues to the body’s own (endogenous) insulin. “Yogasanas like Mandukasana, Vajrasana, Pavan Muktasana, and Paschimottanasana do wonders. Advanced yoga poses like Ardha Matsyendrasana, Sarvangasana, Halasana and Mayurasana are also good for those who can practice them,” he said.
He further said that surya namaskar “enhances pranic energy and also balances metabolism.” “A lot of pranayama, especially, Anulom-Vilom and Brahmari help a lot in diabetes. You have to do it every day, three times a day,” she said.
Other than that, getting plenty of sun in the morning will support the release and activate serotonin. “This natural source of energy, responsible for creativity and productivity, also helps fight ailments and diseases,” he added.
Rest and a good night’s sleep promote melatonin secretion, which speeds up the healing process, Dr. Mehta emphasized.
“Remember to exercise 3 times a day, if not, the third time can be compensated with a walk. Or it can be complemented with swimming or cycling or slow jogging. Or if nothing, have a massage. The least you can do is take a long hot bath, where you rub, rub and massage. It also becomes a productive activity to combat diabetes,” shared Dr. Mehta.
But keep in mind that exercise must be complemented by a balanced diet to achieve a healthy weight and therefore good blood sugar control. He also reiterated that you have to understand that “sweets are not bad.” “Consume your sweets judiciously. Choose natural sweets like dates,” said Dr. Mehta.
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