There’s no doubt that complementary and alternative treatments have a place in diabetes care, but is yoga, specifically, good for diabetes? For the answer, Bottom Line Personal went to Herpreet Thind, PhD, MPH, MBBS, a researcher on physical activity and yoga for chronic disease prevention and treatment. Inspired by research that had been done on yoga for smoking cessation, Dr. Thind has been studying yoga for diabetes management for 10 years. Here is more about her research…
What Does Yoga Help With?
Before conducting our own research, we did a systematic review and meta-analysis of all the existing studies and found that people who practice yoga seem to do a better job of managing their blood glucose levels. But the mechanism was not very clear, and few studies were done in the US.
Yoga’s number-one effect is stress reduction, which may have direct and indirect benefits for people with diabetes. Managing diabetes—finger pricks, using insulin and figuring out the best foods to eat—can be highly stressful. As stress levels rise, so does the stress hormone cortisol, which leads to higher glucose (blood sugar) levels. By easing stress, yoga may stop that cycle—reduce cortisol and reduce glucose levels. As a mindfulness-based activity, yoga encourages you to pay attention to your body and your breath—great coping skills for when stress hits.
Because of the complexities of managing the condition, people with diabetes experience higher rates of depression, anxiety and overall distress. The mind-body benefits of yoga may help keep mental health on a more even keel.
And if you’re stressed, you might overeat or skip workouts. As you become more mindful, you’re more inclined to practice other healthy behaviors that help manage high blood sugar, such as eating in a more healthful way. Participants in our research found that being able to do yoga increased their overall confidence level, not only about exercise but also about many aspects of everyday life.
Where Does Yoga Fit In?
While almost any type of exercise is beneficial when you have type 2 diabetes, some people aren’t comfortable with the typical gym experience perhaps because they’re out of shape or overweight, they find the atmosphere too competitive or they just don’t like to sweat. Yoga provides a gentle, enjoyable way to ease into exercise, plus it’s a form of movement that emphasizes flexibility and can help with muscle strength and balance. Also, because it’s done indoors, it’s a great option when it’s too cold or too hot to exercise outside.
How to Get Started
Yoga is considered very safe, but it’s smart to get the OK from your medical team, especially if you have other conditions, such as hypertension, or a serious complication like heart failure. Some specific poses might not be right for you. Example: If you have glaucoma, you don’t want to bend down because that can increase the pressure to the eyes.
You can add yoga to any existing fitness program, but it’s also a great introduction to exercise if you’ve been sedentary. With the recommendation of the American Diabetes Association to engage in at least 150 minutes of moderate-intensity exercise each week, we created such a “dose” for our studies—two 60-minute classes per week plus weekly at-home practice for 30 minutes, which can be broken up into 10-minute sessions.
Here are more suggestions…
Start with a gentle form of yoga
We used Iyengar yoga, a form of Hatha yoga that emphasizes slowly engaging in each pose before moving on to the next one, precise alignment and using props to make poses more accessible. By contrast, a style like Vinyasa has a faster pace and is more intense, so it’s not suggested for beginners.
Find the right yoga instructor
Look for an instructor who is not only trained (often listed by the number of hours) but also willing and able to modify poses as needed. One of our studies used live online classes, with an instructor to precisely show how to improve posture and alignment. To find an instructor: Go to the website of the American association of Iyengar yoga iynaus.org (under the “Study” dropdown, search for instructors and classes near you).
Test drive one or more classes
Our participants were motivated by the group support they received in a class setting. Some said they might not have been as comfortable in a group where others were very experienced or in better shape. Investigate different beginner classes, and talk to the instructors about your needs to find the one that feels right to you. The YMCA, community centers and senior centers often offer yoga classes.
Remember that it’s not a competition
As with any form of exercise, if you’ve been sedentary, take it slow to avoid pulling a muscle or straining yourself. Yoga is not a no-pain, no-gain activity. Listen to your body—if a pose doesn’t feel right, let the instructor know and see if it can be tailored to your ability.
More research is needed to identify the exact mechanism by which yoga affects glucose management, but ultimately what matters the most is that people are getting some benefit from it.
