Yoga for Diabetes and Obesity
Diabetes is one of the leading causes of death in the United States and afflicts about eighteen million Americans. Diabetes means that the body does not produce or use insulin properly. Insulin is the hormone responsible in converting sugar, starches and other food into energy. Diabetes may be caused by genetic factors, though lack of exercise, Obesity and stress may also cause this disease. Stress increases the blood glucose levels and the risk for Heart Disease, stroke, and infections.
Of the 18 million Americans with Diabetes, about 5.2 million are undiagnosed and about 90-95% have Type 2 Diabetes. There are two basic Types of Diabetes: Type 1 and Type 2. Type 1 Diabetes is insulin dependent. The pancreas no longer make insulin thus patients with Type 1 Diabetes need to take insulin shots or use insulin pumps. Type 2 Diabetes, on the other hand, is non-insulin dependent and is the most common form of Diabetes. This Type of Diabetes can be developed by anyone - young and Old. In Type 2 Diabetes, the pancreas does not produce enough insulin, and the fat, Muscle, or liver cells does not use it properly. Obese people have higher risk in developing Type 2 Diabetes since both body fat and fat circulating in the bloodstream appear to interfere with the ability of cells to use insulin.
Diabetes is often characterized by frequent urination, excessive thirst, extreme hunger, abnormal weight loss, increased fatigue, irritability and blurry vision. Type 1 Diabetes is treated with insulin shots, regular exercise, daily aspirin intake and Blood Pressure and cholesterol control. While Type 2 Diabetes is treated with Diabetes medicines, regular exercise, wise food choices, daily aspirin intake, and blood pressure and cholesterol control.
In most cases, it is easy to ignore Diabetes in its early stage, especially when you see or feel no symptoms. This is dangerous. Diabetes affects almost all our major organs such as the heart, the Nerves, the eyes and the kidneys and can lead to both long and short term complications. Long term complications can be disabling or fatal, they also develop gradually. Keeping your blood sugar close to the normal level is the best way to reduce the risk of complications. This can be done through exercise and physical activity and taking medications. Strengthening your immune system is also vital since some illnesses can cause your body to produce more blood sugar. Constant watch on your glucose level is important when you are sick. Food and alcohol also has great effects on your blood sugar level. Alcohol intake can make your sugar level to fall while food intake can raise it up, so drink only in moderation, watch your food intake, and still, keep watch of your sugar level. The level of estrogen and progesterone in your body can also cause changes in your blood sugar level, especially during the third week of the Menstrual Cycle. Most Women, though, do not notice this change.
Obesity
One of the causes of Diabetes and other serious medical conditions is Obesity which affects 60% of the American population. Obesity and Diabetes are also termed as twin epidemics. Obesity may be defined as the excessively high amount of body fat in relation to lean body mass. This occurs you're your calorie intake is greater than the amount of energy you burn. Medical professionals measure how much a person is overweight by figuring his BMI or Body Mass Index.
Obesity may be caused by genetic factors, though some psychological, environmental, and some other factors also play a role. Obesity may run in the family or may be caused by lack of activity or a sedentary lifestyle. Some people also eat as a way to cope with some Psychological Disturbance. Other cases are due to binge eating or the feeling that one cannot control how much he is eating. Illnesses like hypothyroidism, Depression and certain neurological ailments can also lead to overeating. Drugs like steroids may cause a person to gain weight excessively.
Both Obesity and Diabetes is highly preventable through proper diet, exercise and lifestyle change. Yoga Lifestyle will be most suitable to facilitate treatment for this twin epidemic. The Yoga principle on Healthy Diet and the practice of the Asanas will help balance the endocrine system, tone the abdominal organs, stimulate both the nervous and Circulatory System, and reduce stress. Yoga also helps one to gain a better understanding of ones self, leading to acceptance and appreciation which will help eliminate the psychological reasons for Obesity. The practice of Yoga deals with all the aspects of an individual: the mind, body and spirit, giving a person control over his mind and body and making the effect is more permanent than other techniques.
The following are some basic Asanas or Yoga Poses for Obesity and Diabetes:
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Easy Pose (Sukhasana)
This is one of the classic Meditative Poses and is usually performed after doing the Corpse Pose. The Easy Pose helps in straightening the spine, slowing down metabolism, promoting inner tranquility, and keeping your mind still.
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Shoulder Stretches
Shoulder Stretches are great in relieving stress and tension on your shoulders, as well as your entire upper back. Practice them daily for several weeks and notice the changes. Learn some basic stretches for the shoulders in this section.
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Sun Salutation (Surya Namaskar)
The Sun Salutation or Surya Namaskar is a Yoga Pose which limbers up the whole body in preparation for the Yoga Asanas. It is a graceful sequence of twelve Yoga positions performed as one continuous exercise. Learn how to practice Sun Salutation in this section.
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Half Spinal Twist (Ardha Matsyendrasana)
If done properly, the Half Spinal Twist lengthens and strengthens the spine. It is also beneficial for your liver, kidneys, as well as adrenal glands. Practice this Yoga Pose under the supervision of a Yoga instructor. In this section, learn how to perform the Half Spinal Twist.
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Stand Spread Leg Forward Fold
Practicing the Standing Spread Leg Forward Fold can strengthen and stretch your inner and back legs and your spine. People with lower back problems should avoid doing the full forward bend. For beginners, you may use props like a folding chair to support your forearms.
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Tree Pose (Tadasana)
The Tree Pose helps strengthen your thighs, calves, ankles and back. It can also increase the flexibility of your hips and groin. Your balance and concentration can also be improved with constant practice. This Yoga Pose is recommended for people who have sciatica and flat feet.
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Double Leg Raises
A Double Leg Raise is similar to a Single Leg Raise, only this time, you will raise both legs.
In doing this Yoga Pose, make sure that the full length of your back is resting on the floor and your shoulders and neck are relaxed. This section covers the steps and guidelines on how to do this pose properly.
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Fish Pose (Matsyasana)
Doing the Fish Pose relieves stiffness of the neck and shoulder muscles and improves flexibility of your spine. It is the counter-pose of the Shoulderstand. Hold the Fish Pose for at least half the amount of time you spent in the Shoulderstand in order to balance the stretch.
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Yoga Exercise - Corpse Pose (Savasana)
The Corpse Yoga Pose is considered as a classic relaxation Yoga Pose and is practiced before or in between Asanas as well as a Final Relaxation. While it looks deceptively simple, it is actually difficult to perform. Learn more on how to do it with the help of this article.
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Kapalabhati
Kapalabhati is a Breathing Technique used specifically for cleansing. If you have a lot of mucus in the air passages or feel tension and blockages in the chest it is often helpful to breathe quickly. This article will introduce you to this breathing techniques and show you its its benefits.
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Simple Meditation Technique
This Meditation process is good to induce relaxation response and promotes a peaceful and relaxed mind. Meditation has also been scientifically proven to have health benefits such as lowering blood pressure and aiding the asthmatics in their breathing.
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Anuloma Viloma
Anuloma Viloma is also called the Alternate Nostril Breathing Technique. In this Breathing Technique, you inhale through one nostril, retain the breath, and exhale through the other nostril. Learn how to do this technique for beginners by following the steps found in this article.
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Relaxation Pose
There are three parts to proper relaxation - physical, mental and spiritual relaxation. Relaxation Yoga Pose relaxes your body and mind, and makes you feel refreshed after doing the Asanas and the pranayama. This is why it is an essential part of Yoga practice.
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