Dear Readers,
Hope you learned in the previous article how important our Pancreas is to regulate glucose homeostasis and how its dysfunction can cause diabetes. In this article, we will highlight the scientific evidence of how mindful yoga and meditation can help us to balance a dysfunctional Pancreas (3.6/n, Part-2).
The TL;DR
Body Mass Index greater than 30, with central obesity and increased visceral fat is one of the leading risk for diabetes.
Low levels of physical activity, extended sedentary behaviour and plentiful consumption of food are other reasons
Some races are genetically predisposed to get diabetes
Several studies have demonstrated that Yoga can help to balance the symptoms of diabetes.
Bonus: Yoga asanas and Pranayama mentioned at the end of the article
For those who love the details….
2.1 Diabetes Facts and Figures (surveyed in 2019)
According to the International Diabetes Federation (IDF), approximately 463 million adults (20-79 years) have diabetes in the world. Of these 77 million people are in India.
The proportion of people with type 2 diabetes is increasing in most countries. The number of people with diabetes in India has increased from 26 million in 1990 to 65 million in 2016.
Between 2000 and 2016, there was a 5% increase in premature mortality from diabetes.
About 16.9% of the diabetic population aged up to 50 years gets affected with diabetic retinopathy, which threatens eyesight.
2.2 Risk Factors of Diabetes
High BMI (Body Mass Index, a simple index of weight-for-height that is commonly used to classify underweight, overweight and obesity in adults): BMI>30, with central obesity and increased visceral fat is one of the leading risk indicators for diabetes.
Obesity is a risk factor for several of the world’s leading causes of death, including heart disease, stroke, diabetes and various types of cancer.
Dietary risks: consumption of a high-calorie/high-fat and high sugar diets
Over the past century the supply of calories has increased across the world. It was 2200kcal per person per day in 1960s which had increased to 2800kcal in 2013.
Low physical activity or sedentary lifestyle
Use of Tobacco
Occupational exposure to second-hand smoke,
Alcohol consumption
Comorbidities like high cholesterol, triglycerides, polycystic syndrome, etc
Genetics: some races like Indians, Hispanic and African-American population have a greater degree of insulin resistance and a stronger genetic predisposition to diabetes.
2.3 What causes obesity?
In its simplest sense, body gains fat when it stores excess energy which results from the imbalance in energy consumption and expenditure.
In some cases, obesity may be a genetic disorder but in most cases it arises from living in an environment that allows and encourages low levels of physical activity, extended sedentary behaviour and plentiful consumption of food, especially food rich in energy (e.g. in the form of fats, oils, sugars and starches).
Do you check the food labels, whenever you buy food? Want to learn the tips and tricks on reading food labels, click here.
2.4 Know your BMI
2.5 Location of Fat Matters!!
It is also important to know that obesity doesn’t always mean ill health. Diabetes researcher Philipp Scherer says that, “Fat is our friend, and we need it, if you don’t have adipose tissue, you really are in big trouble.”
Subcutaneous fat (fat under our skin) nurture good health, serving as a store of energy and helping cushion muscle and bones.
Obesity researchers are calling to putting greater emphasis on multiple measures of health for a more nuanced approach to caring for people with obesity. “We tend to get hung up on obesity and weight in part because they’re visible,” says David Allison, a prominent obesity researcher and dean of the Indiana University, Bloomington, School of Public Health.
It’s not how fat you are, it’s what you do with it that counts— Vidal-Puig
One way to strive for a more metabolically healthy body is with movement or exercise, which can improve response to insulin and help clear fat from the liver, even without weight loss.
It’s not about fat, it’s about being fit—Vidal-Puig
2.6 Role of Yoga in restoring dysfunctional Pancreas
As several of the factors associated with diabetes are potentially modifiable, this epidemic of diabetes can be curbed if proper measures are taken to increase physical activity and reduce obesity rates.
Yoga is increasingly used as an adjunctive therapy in the management of Type-2 Diabetes. Let’s see what scientific studies has to say-
Evidences from scientific studies
In 2019, a systematic review and meta-analysis investigated the effects of yoga on glycemic control, lipid profiles, body composition and blood pressure in people in the pre-diabetic state. This investigational study included 14 studies with 834 pre-diabetic participants, their data demonstrated as compared to controls, yoga intervention improved fasting blood glucose, low density lipoprotein, triglycerides, total cholesterol and systolic blood pressure. In summary, these findings suggest that yoga intervention may be considered as a comprehensive and alternative approach to preventing Type-2 diabetes.
Another systemic meta analysis done in 2018, included eight studies with 842 participants understand and compare the effect of yoga intervention with physical exercise. This study evaluated glycaemic control and other outcomes between the yoga intervention and control groups. A significant reduction in fasting blood glucose, Post Prandial Blood Glucose, HbA1c and BMI was noted in the Yoga group compared to the Physical Exercise group in the pooled analysis.
In addition, another meta-analysis study in 2017 evaluated 2559 unique studies to examine the effects of yoga for glycemic control among adults with type 2 diabetes. Only 23 studies with 2473 participants were included for further evaluation, findings demonstrated as compared with controls, yoga participants were successful in improving their HbA1c, FBG, and PPBG. Moreover, Yoga was also associated with significant improvements in lipid profile, blood pressure, body mass index, waist/hip ratio and cortisol levels.
These studies are promising however to support these findings more such adequately powered, well designed and randomised controlled trials are needed. Furthermore, more studies are needed to investigate the long-term effects of yoga in type 2 diabetes patients.
Important: Yoga serves as a supportive or an adjunct therapy to alleviate diabetes symptoms, it cannot replace the medications which are prescribed by your physician.
Diabetes has the power to kill us slow every day but we have the power to stop it with the right actions. Let us wake up to the threats of diabetes before it is too late and save yourselves from the dangers of diabetes - Anon
Yoga asanas, Meditation and Breath Work to balance Type 2 diabetes (list is not exhaustive):
Bhujangasana (Cobra pose)
Pavana Muktasana (wind relieving pose)
Vajrasana (Hero’s pose)
Tadasana (Mountain pose)
Gomukhasana (Cow Head Pose)
Paschimottanasana (Forward Bend Stretching the Back)
Halasana (Plough pose)
Ardha Matsyendrasana (Spinal Twist)
Mayurasana (Peacock pose)
Padma Bakasana (Crane in Lotus pose)
Anulom-Vilom Pranayama
If you are interested to learn from an expert, join Dr. Yoga’s online classes, drop me an email-yogawithdrshilpi@gmail.com.
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In the next article (3.7), I will cover the science behind the effects of Yoga on the Ovaries. Until then, Breathe In - Breathe Out :)
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