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Yoga Nutrition Nature Cure SLK Foundation Transforming illness into Wellness Prevention and Management of Diabetes www.slkfoundation.in email: slkfoundation.in Prevention and Management of Diabetes Diabetes is the most debilitating lifestyle disease. Persistent high blood sugar content in blood due diabetes, can lead to many other types of consequential health complications such as kidney failure, cardiovascular diseases, chronic illnesses of the eye, leg amputation, early aging, blocking of arteries, Diabetes Mellitus-A Fast spreading lifestyle disease in modern times Adult onset or Type II diabetes has now assumed epidemic proportions worldwide. Rapidly changing life style like changes in diet, sedentary life, irregular meals, lack of adequate sleep/rest and emotional stress, are the likely causes for diabetes. Once diagnosed, most diabetics are prescribed to take lifelong regular medications, like insulin, hormone supplementation medicines or injections and drugs for controlling the sugar levels. Taking appropriate dosage of insulin medicine is critical for managing diabetes once it becomes an incurable condition. However diabetes patients and their family need to understand about advent of this disease and learn to manage or reverse or prevent it by diet, lifestyle changes. Symptoms of diabetes Frequent urination, Tiredness, Hunger pangs, Thirst, wounds not healing in time, etc. Prevention & Management of Diabetes Issued in public interest by SLK Foundation Saoukhya, सौख्य G-29, Sector 12, Kharghar, Navi Mumbai Pin 410210 Tel 022-27746312Email: [email protected] Yoga Nutrition Nature Cure SLK Foundation Transforming illness into Wellness Prevention and Management of Diabetes www.slkfoundation.in email: slkfoundation.in a. b. c. d. Essentials of diagnosis of Type 2 Diabetes: Most diabetes patients are over 40 years of age and obese. Many patients have few or no symptoms. Diabetes is diagnosed when plasma glucose of 126 mg/dL or higher after an overnight fast on more than one occasion. After 75 g oral glucose, diagnostic values are 200 mg/dL or more after 2 hours. Hypertension, dyslipidemia, (abnormal amount of fats in the blood) and atherosclerosis(a condition in which the arteries become hardened and narrowed because of an excessive accumulation of plaque) Pre-diabetes is a are often associated with diabetes. As per one view, fat specifically visceral , abdominal fat is the trigger for insulin condition where blood resistance leading to diabetes. glucose levels are higher Pre-diabetes or Impaired Glucose Tolerance (IGT), than normal but not yet Impaired Fasting Glucose(IFG)) high enough to be First of all, understand that diabetes does not strike suddenly. diagnosed as diabetes. Most patients are in “Pre-diabetes stage” for ten years or so. This condition is a As per one study, over 80 million Indians are pre-diabetic. Madras Diabetes Research Foundation has developed a risk warning that a person is score by three simple questions on age, physical activity, at high risk for family history and waist circumference. The test gives risk score for age more than 35; risk score for waist circumference developing within ten more than 80 CMs (32inches); Risk score for sedentary years. Pre-diabetes is a lifestyle ; risk score for family history of diabetes. Conversely, Making life style changes like diet, taking up early warning signal often exercises during pre-diabetic as well as post-diabetic stage, ignored. Prevention & Management of Diabetes Issued in public interest by SLK Foundation Saoukhya, सौख्य G-29, Sector 12, Kharghar, Navi Mumbai Pin 410210 Tel 022-27746312Email: [email protected] Yoga Nutrition Nature Cure SLK Foundation Transforming illness into Wellness Prevention and Management of Diabetes www.slkfoundation.in email: slkfoundation.in can prevent diabetes. In addition to better awareness of diet and routine of daily exercises, Yoga and deep relaxation techniques, for calming down the mind are important factors. Such a holistic treatment approach has salutary side effects on quality of life not only the diabetes patients but the entire family. Symptoms at pre-diabetic stage People with pre-diabetes often don’t have symptoms. Symptoms, if any, develop so gradually that people often do not recognize them. An elevated blood glucose level is the only symptom of pre-diabetes in initial stage. Diagnosis & Tests for Pre-Diabetes There are two different tests that doctors use to screen for pre-diabetes. Fasting plasma glucose test, also called FPG. With this test, a person’s blood glucose level is measured following a fast, which means no food or drink has been taken in for at least 8 hours. If the blood glucose level is between 110 and 125 mg/dL, the person is pre-diabetic. Levels higher than that indicate type 2 diabetes. Oral glucose tolerance test, also called OGTT. With this test, a person’s blood glucose level is measured after a fast and 2 hours after drinking a special glucose drink. If the 2-hour blood glucose level is 140 to 199 mg/dL, the person has prediabetes. Levels at 200 mg/dL or higher indicate type 2 diabetes. A1C Test The A1C test represents the amount of glucose attached to hemoglobin, so it reflects an average of all the blood glucose levels a person may experience over 3 months. The A1C test will not show day-to-day changes, unlike to blood glucose test that will give varying sugar level. The A1C test can be used to diagnose type 2 diabetes and prediabetes alone or in combination with other diabetes tests. Blood sample The following table provides the percentages that indicate diagnoses of normal, diabetes, and pre-diabetes according to A1C, Blood Glucose levels. Prevention & Management of Diabetes Issued in public interest by SLK Foundation Saoukhya, सौख्य G-29, Sector 12, Kharghar, Navi Mumbai Pin 410210 Tel 022-27746312Email: [email protected] Yoga Nutrition Nature Cure SLK Foundation Transforming illness into Wellness Prevention and Management of Diabetes www.slkfoundation.in email: slkfoundation.in Diagnosis A1C Level Normal Below 5.7% 6.5% and Above 126 above 5.7 %to 111 to 125 6.4% Diabetes Pre-diabetes Fasting Two hours after glucose drink Blood Blood Sugar Sugar Level (mg/DL) Level (mg/DL) Below 110 Below 140 Above 200 140 to 199 *Any test for diagnosis of diabetes requires confirmation with a second measurement unless there are clear symptoms of diabetes. Having pre-diabetes is a risk factor for getting type 2 diabetes. People with pre-diabetes may be retested each year. Within the pre-diabetes A1C range of 5.7 to 6.4 percent, the higher the A1C, the greater the risk of diabetes. Those with pre-diabetes are likely to develop type 2 diabetes within 10 years, but they can take steps to reverse (prevent or delay) diabetes Prevention & Management of Diabetes Issued in public interest by SLK Foundation Saoukhya, सौख्य G-29, Sector 12, Kharghar, Navi Mumbai Pin 410210 Tel 022-27746312Email: [email protected] Yoga Nutrition Nature Cure SLK Foundation Transforming illness into Wellness Prevention and Management of Diabetes www.slkfoundation.in email: slkfoundation.in Pre-Diabetic Stage Range of Blood Sugar Levels Sugar Level 2hrs After meals 140 Diabetes diagnosis 199 Diagnsy s Pre-Diabetic Stage Sugar Level-Fasting 110 125 Diabetes diagnosis M More than Less than . Process of Metabolizing glucose in body Glucose is the main form of sugar metabolised by the body from processing the food eaten. Glucose is a key source of energy for the body. Pancreas makes insulin hormone to help control blood glucose levels in the body. However insulin is either insufficient or ineffective, which is termed as “insulin resistance”. As a result, glucose builds up in the body. Such higher than normal levels of glucose in the blood causes long-term damage to the body. Prevention & Management of Diabetes Issued in public interest by SLK Foundation Saoukhya, सौख्य G-29, Sector 12, Kharghar, Navi Mumbai Pin 410210 Tel 022-27746312Email: [email protected] Yoga Nutrition Nature Cure SLK Foundation Transforming illness into Wellness Prevention and Management of Diabetes www.slkfoundation.in email: slkfoundation.in What are the causes of diabetes? Obesity, lack of physical exercise, family history and age are three of the strongest risk factors. Other risk factors include: High Blood Pressure, History of gestational diabetes or giving birth to a baby weighing 9 pounds or more, Low HDL cholesterol level with high triglycerides, Member of a high-risk ethnic group Prevention of diabetes Lot can be done to prevent diabetes. A person at risk for pre-diabetes can delay, prevent and possibly reverse the onset of illness simply by doing moderate exercise, following a diet plan , that results in losing weight. In fact, a person can cut the risk for type 2 diabetes by 50% simply by walking 30 minutes a day and reducing his or her weight by about 5 to 10 per cent. Healthy eating and exercise can thus provide huge benefits to diabetics. What are the long-term risks of diabetes ? A diabetic person has 1.5 times the risk of heart disease, including High Blood Pressure, stroke, problems with vision, blindness, kidney failure and limb amputation. Treatment & Monitoring In addition to lifelong medication, lifestyle changes such as healthy eating, weight loss, and modest daily exercise are the main treatments. The following guidelines may help: Lose a modest amount of weight. Experts recommend that most people lose 5 to 10 percent of their total body weight. Increase the level of physical activity. Moderate exercise, such as walking, for 30 minutes a day at least 5 days a week can help lower blood glucose levels and can help with weight loss. Prevention & Management of Diabetes Issued in public interest by SLK Foundation Saoukhya, सौख्य G-29, Sector 12, Kharghar, Navi Mumbai Pin 410210 Tel 022-27746312Email: [email protected] Yoga Nutrition Nature Cure SLK Foundation Transforming illness into Wellness Prevention and Management of Diabetes www.slkfoundation.in email: slkfoundation.in Follow healthy eating habits. This will help lower heart disease risk and will make it easier to lose weight. Insulin produced by Ineffective or insufficient insulin : pancreas is Unlike people with type 1 diabetes, who are unable to produce insulin, people with type 2 diabetes do produce insulin. But, either the body does either not respond to insulin’s action (it’s resistant) or there is just not enough ineffective or insulin to go around or combination of both. Either problem leads to the same outcome: Insulin can’t deliver glucose to the cells that need it, and insufficient or there’s too much glucose in the blood. Virtually all cells in the body contain both. special proteins called receptors that bind to insulin. They work like a lock and key. In order for glucose to enter the cell, insulin (the key) must first fit into the insulin receptor (the lock). But for some reason, in some people with type 2 diabetes, there is a faulty lock, or insulin receptor. The key doesn’t open the lock, and glucose is shut out of the cell. And in some people with type 2 diabetes, there are not enough locks, or insulin receptors, on the cells to allow enough glucose to enter. But for most people with diabetes, it’s not so much that the key doesn’t fit the lock, but that insulin doesn’t work properly, making it Prevention & Management of Diabetes Issued in public interest by SLK Foundation Saoukhya, सौख्य G-29, Sector 12, Kharghar, Navi Mumbai Pin 410210 Tel 022-27746312Email: [email protected] Yoga Nutrition Nature Cure SLK Foundation Transforming illness into Wellness Prevention and Management of Diabetes www.slkfoundation.in email: slkfoundation.in ineffective. In rare cases, the insulin is mutated, or built incorrectly, and does not fit the insulin receptor. Initially, the pancreas is able to produce enough insulin to overcome the resistance. But over the course of time , the beta cells in the pancreas are no longer able to produce enough insulin or insulin is released too slowly. Without enough insulin to meet the body’s needs, glucose levels rise and diabetes results. Scientists do not know why the pancreas does not function well in these people. Some believe that the system that controls glucose levels in the blood “signals” the pancreas to make insulin that is ineffective simply to avoid steep fall of sugar levels. Others think that the cells of pancreas, after many years of working overtime simply begins to “burn out.” Although researchers do not fully understand exactly how type 2 diabetes develops, they have uncovered many factors that may contribute to the disease. Genetics Genetics also appears to play a role in how type 2 diabetes develops. Like type 1 diabetes, type 2 diabetes also seems to run in families, due to the inheritance of certain genes. The link to genetics seems even stronger in type 2 diabetes than in type 1 diabetes. If a person with type 1 diabetes has an identical twin, there is Both nature (ie genes) and a 25 to 50 percent chance that the twin will develop diabetes. nurture (bad dietary habits But if a person with type 2 diabetes has an identical twin, there is a 60 to 75 per cent chance that the person will develop and lifestyle) cause diabetes. Researchers have not yet isolated a single gene that diabetes.. triggers “type 2 diabetes” but they are finding several that may contribute to type 2 diabetes. For example, researchers have identified a protein called PC-1 that shuts down the insulin receptor, creating insulin resistance. This protein is prevalent in most people with type 2 diabetes, compared with people without diabetes. For some reason, too much of the inhibitor protein is made in some people, and the insulin receptor cannot do its job properly, which can lead to insulin resistance. Researchers believe that the genes that lead to obesity may also play a role in diabetes. In mice, scientists have identified a gene they called the obese gene. The obese gene appears to regulate body weight by making proteins that affect the centre in the brain that tells you whether you’re full or hungry. When the obese gene is mutated, the mice become obese and develop type 2 diabetes .However genetic factors alone do not cause diabetes Most of wrong dietary habits, life style factors are Prevention & Management of Diabetes Issued in public interest by SLK Foundation Saoukhya, सौख्य G-29, Sector 12, Kharghar, Navi Mumbai Pin 410210 Tel 022-27746312Email: [email protected] Nutrition Yoga Nature Cure SLK Foundation Transforming illness into Wellness Prevention and Management of Diabetes www.slkfoundation.in email: slkfoundation.in found identical among families. Genetic factors do produce a vulnerability to diabetes with environmental/lifestyle factors also equally contributing in great degrees in different individuals. Hence diabetes is found to be caused equally by nature as well as nurture (life style).Metabolic syndrome is caused by excess glucose/fat in blood .This can be caused by one or combination of following interdependent causes i. ii. iii. iv. Risk Factors for diabetes are Being overweight , Abdominal fat, improper dietary habits, aging, Sedentary lifestyle, Emotional stress, Binge drinking. Being overweight (with high abdominal fat ) Aging Sedentary life with complete absence of physical exercises Eating an unbalanced diet (High proportion of starchy or low fiber or sugary food in diet ) v. Not having enough adequate breakfast but having heavy dinner which leads to sugar spikes vi. Mental stress resulting in auto immune disorder ;continued stress levels raise blood glucose levels, causing auto immune disorder that results in insulin resistance vii. Lack of adequate rest, viii. Sleep deprivation ix. Having high blood pressure and /or High blood cholesterol levels, x. Binge drinking (Alcohol) can also upset body’s metabolism triggering type II diabetes a. Heavy drinking reduces the body’s sensitivity to insulin b. Diabetes is a common side effect of chronic pancreatitis, which is caused by heavy drinking. c. When blood sugar levels drop, the liver begins to produce glucose from stored carbohydrates to compensate. However drinking alcohol blocks the liver's ability to produce glucose. The liver treats alcohol as a toxin and works to rid the body of alcohol as quickly as possible. The liver does not produce glucose again until Prevention & Management of Diabetes Issued in public interest by SLK Foundation Saoukhya, सौख्य G-29, Sector 12, Kharghar, Navi Mumbai Pin 410210 Tel 022-27746312Email: [email protected] Yoga Nutrition Nature Cure SLK Foundation Transforming illness into Wellness Prevention and Management of Diabetes www.slkfoundation.in email: slkfoundation.in Both Glucagon (that raises glucose) and Insulin(that brings glucose down ) are important hormones secreted by pancreas. . It secrets more glucagon when under emotional stress. Thus emotional stress may be root cause of a chain of events resulting in diabetes. the alcohol has been processed and cleared from the body. Thus drinking alcohol upsets body’s glucose balancing system. d. Alcohol is chemical cousin of sugar, as it is derived from same source, sugar molasses. Alcohol contains a high amount of calories. e. In conclusion drinking alcohol can increase chance of becoming overweight, especially stomach fat, thereby increasing risk of developing type 2 diabetes. Combination of above factors renders insulin secreted by pancreas either insufficient or ineffective , or both results in Type 2 diabetes or adult onset diabetes. As per health experts causes of many other lifestyle diseases like Cancer, heart disease, Hypertension, are similar to diabetes. As poor countries like India grow wealthier, their citizens adopt the new eating habits like starchy, sugary, oily food as well as sedentary lives of the rich. The thrifty gene in Indians was result of short supply of food during evolution. Sudden wealth allows forbidden fruits like sugar, fat to be indulged in abundance. Unfortunately, human bodies have evolved neither to cope with nor easily to resist such temptations. Result is metabolic syndrome that triggers a host of diseases like diabetes 1. Medications for diabetes patients: All people with type I diabetes must take injections for insulin dosages. Those with type II diabetes can manage diabetes without insulin injections if blood sugar can be controlled within safe limits by taking diabetes OHA pills (Oral Hypoglycemic Agents). These tablets are effective as Prevention & Management of Diabetes Issued in public interest by SLK Foundation Saoukhya, सौख्य G-29, Sector 12, Kharghar, Navi Mumbai Pin 410210 Tel 022-27746312Email: [email protected] Yoga Nutrition Nature Cure SLK Foundation Transforming illness into Wellness Prevention and Management of Diabetes www.slkfoundation.in email: slkfoundation.in long as pancreas is still capable of producing insulin. There are two types of diabetes pills; a. Sulfonylureas, taken 20-30 Min before taking food. These stimulate pancreas to secret more insulin b. Biguanides taken immediately after taking food. These decrease absorption of glucose in intestine or improve effectiveness of available insulin 2. Understanding Body’s complex glucose balancing system Human body converts carbohydrates into simple sugar, namely glucose. Glucose is then released into blood, circulated to nourish cells which change it into energy for immediate use. Extra glucose is stored in liver in form of glycogen. Some extra glucose is converted into fat. Pancreas secretes two different hormones that balance blood sugar; Insulin which lowers blood sugar, while Glucagon which raises blood glucose levels. The pancreas releases glucagon when blood sugar (glucose) levels fall too low. High blood glucose levels stimulate the release of insulin. Insulin allows glucose to be taken up by cells and used by insulin-dependent tissues. Thus glucagon and insulin are part of a feedback system that keeps blood glucose levels within a stable range level of minimum 60 mg/dl(mg% )at fasting level in morning to 160 mg/dl (mg%) two hours after full meal all through 24 hours. 3. Stress can raise blood Glucose level Body responds to emotional stress by releasing glucose in blood .Stress causes body to secrete hormones like glucagon , leading to high glucose levels in blood. Body responds to high levels of glucagon by making pancreas secrete insulin for bringing down enhanced glucose levels. Thus high levels of stress makes pancreas to work harder to bring down glucose spikes. After some time, insulin produced by a worn out pancreas becomes ineffective or insufficient for bringing down the sugar levels in blood. 4. Importance of daily Exercise: Physical exercise has opposite effect of stress, reducing glucose in blood. Exercise brings down blood glucose levels without using Prevention & Management of Diabetes Issued in public interest by SLK Foundation Saoukhya, सौख्य G-29, Sector 12, Kharghar, Navi Mumbai Pin 410210 Tel 022-27746312Email: [email protected] Yoga Nutrition Nature Cure SLK Foundation Transforming illness into Wellness Prevention and Management of Diabetes www.slkfoundation.in email: slkfoundation.in up insulin. Muscles use up more and more blood glucose . Strength exercises that build muscle mass is especially good for diabetics as strong muscles can metabolize as much as 30% of blood glucose without making extra demand for Strong muscles, insulin. With moderate weight training exercise, muscles take up glucose at almost 20 times the normal rate. This helps to lower and bones, which blood sugar levels. Human Body has been built by nature for are result of daily daily use namely exercise A generation ago, people needed rest exercise reduce after the day’s hard work or one day in week for resting. Now it is the opposite, as exercise is necessary after days/weeks’ mental insulin requirement work. The visceral fat or fat around abdomen is the initial danger Thus daily exercise sign of impending diabetes as such fat affects working of pancreas. plan should be part Any diabetic needs to stick to an exercise plan that emphasizes of standard “strength “ , in addition to “stamina, stretching exercises”. The exercises that strengthen the muscles also makes bones strong. prescription for Stronger muscles/bones raise BMR(Basal Metabolism Rate) of the diabetes. body, reducing weight. Moreover there is relationship between strong bone marrow and insulin resistance; Stronger bones, stronger bone marrow makes insulin more effective. Moreover a physically fit person reacts to stress is better way, meaning does not cause body to secrete excess glucose that cause spikes in blood glucose levels. In conclusion, minimum of thirty minutes of exercise each day is a must for diabetics While exercising, the body needs extra energy or fuel (in the form of glucose) for the exercising muscles. For short bursts of exercise, such as a quick sprint to catch the bus, the muscles and the liver can release stores of glucose for fuel. At the same time insulin levels may drop in anyone not taking insulin so the risks of hypoglycemia or low blood sugar is minimized. However short intense exercise has the opposite effect. It actually temporarily increases blood glucose levels right after Prevention & Management of Diabetes Issued in public interest by SLK Foundation Saoukhya, सौख्य G-29, Sector 12, Kharghar, Navi Mumbai Pin 410210 Tel 022-27746312Email: [email protected] Yoga Nutrition Nature Cure SLK Foundation Transforming illness into Wellness Prevention and Management of Diabetes www.slkfoundation.in email: slkfoundation.in stopping exercising. This is especially true for many people with diabetes. The body recognizes intense exercise as a stress and releases stress hormones glucagon to increase availability of blood sugar to fuel muscles. 5. Importance of Healthy Diet Glycemic index (GI)means the time in which a food is converted to sugar by body. GI is a measure of the effects of carbohydrates in food on blood Diabetic need to sugar levels. It estimates how much each gram of available discern among types carbohydrate (total carbohydrate minus fiber) in a food raises a person's blood glucose level following consumption of the food, of food based on relative to consumption of glucose. Glucose has a glycemic index their GI values,. of 100, by definition and all other foods have a comparatively lower glycemic index Glycemic load accounts for the amount of Prefer for those with food consumed and is calculated in terms of glycemic index. low GI values and a. Determining the GI of a food Foods with refined carbohydrates break down quickly during digestion and avoid food that have release glucose rapidly into the bloodstream tend to have a high GI; high GI values foods with lazy carbohydrates(with high fiber) break down more slowly, releasing glucose more gradually into the bloodstream, tend to have a low GI. A lower glycemic index suggests slower rates of digestion and absorption of the foods' carbohydrates and may also indicate greater extraction from the liver and periphery of the products of carbohydrate digestion. A lower glycemic response usually equates to a lower insulin demand. Thus improves long-term blood glucose control and blood lipids. High fiber in food lowers not only glycemic index but also calorific value. b. Importance of fiber in diet : There are two types of fibers; water insoluble and water soluble. The water insoluble fiber are whole grains, fruit peels, vegetables. The insoluble fiber add bulk to food, giving feeling of fullness. Fibers prevent excessive rise in blood glucose after meals, lowering insulin requirement. Avoid eating refined carbohydrates like Maida, bakery products like white bread, biscuits, cakes, etc. Traditional food made from coarse Prevention & Management of Diabetes Issued in public interest by SLK Foundation Saoukhya, सौख्य G-29, Sector 12, Kharghar, Navi Mumbai Pin 410210 Tel 022-27746312Email: [email protected] Yoga Nutrition Nature Cure SLK Foundation Transforming illness into Wellness Prevention and Management of Diabetes www.slkfoundation.in email: slkfoundation.in grains like millets (Jowar, Maize, Bajra, Nachani), brown rice , whole grain wheat , are highly beneficial not only for diabetics but also for any health conscious person. c. Interpreting GI values of foods Many fruits and vegetables (except sugary fruits like Mangoes, Grapes, Chicku and starchy vegetables like potatoes), proteins have a low glycemic index. Classification GI range Low GI 55 or Most fruits and vegetables; legumes/pulses; some whole, less intact grains; nuts; kidney beans; beets; chickpeas Medium GI 56– 69 High GI 70 Refined carbohydrates like white bread, most white and rice, corn flakes, extruded breakfast cereals, glucose, cola above drinks Examples whole wheat products, millets, brown rice, sweet potato, baked potatoes, 6. Prevention of diabetes An individually designed exercise and diet plan should be part of standard prescription for diabetic patients along with insulin dosage. Any health conscious person wanting to prevent diabetes should never find excuses for not eating right or for not finding time for daily exercise. Prevention & Management of Diabetes Issued in public interest by SLK Foundation Saoukhya, सौख्य G-29, Sector 12, Kharghar, Navi Mumbai Pin 410210 Tel 022-27746312Email: [email protected] Yoga Nutrition Nature Cure SLK Foundation Transforming illness into Wellness Prevention and Management of Diabetes www.slkfoundation.in email: slkfoundation.in Eating Right Importance of nutritious breakfast, having small meals by chewing food thoroughly and avoiding heavy dinner late in night is important for diabetics. As the blood sugar level is at its lowest in morning, it is recommended to start the day with balanced , nutritious breakfast. Recent scientific evidence have shown that individuals who followed a low-GI diet and low calorie diet (calorie restricted diet) over many years were at a significantly lower risk for developing both type 2 diabetes, coronary heart disease, and age-related macular degeneration . High blood glucose levels or repeated glycaemic "spikes" following a heavy meal may increase systemic glycative stress or other oxidative stress to the vasculature and also by the direct increase in insulin levels. The glycative stress sets up a vicious cycle. Having a breakfast of white bread and sugar-rich cereals, over time, may make a person susceptible to diabetes, heart disease, and even cancer. Age-related adult macular degeneration (AMD), which leads to blindness, is higher among people with a high-GI diet Yogic postures for diabetes- Bhujangasana(Snake position) Prevention & Management of Diabetes Issued in public interest by SLK Foundation Saoukhya, सौख्य G-29, Sector 12, Kharghar, Navi Mumbai Pin 410210 Tel 022-27746312Email: [email protected] Yoga Nutrition Nature Cure SLK Foundation Transforming illness into Wellness Prevention and Management of Diabetes www.slkfoundation.in email: slkfoundation.in Vakrasana(Bending pose) :Ardhachandrasana(Half moon pose) Dhanurasana(Bow pose) Chakrasana(Wheel pose) Bakasana( मन प्रशमन उपाय इति योग- Mana Prashaman Upaya eti .Yoga is a holistic science that quietens or pacifies the mind as per Sage Vasistha in Yoga Vashitha. Yoga synchronizes body’s endocrinal glands with a quieter mind , exerting its wonderfully calming influence on the mind’s negative self talk. Recommended yogic breathing processes like Agnisar, Uddiyan Bandha, Kapal Bhati . along with physical postures shown above can stimulate pancreas. It is said जह ां ध्य न व ह प्र ण ( Jahan dhyan wahan Pran meaning where there is attention , prana follows ) Doing Yoga with body awareness like visualization of right side of abdomen , where pancreas is located , can start Prevention & Management of Diabetes Issued in public interest by SLK Foundation Saoukhya, सौख्य G-29, Sector 12, Kharghar, Navi Mumbai Pin 410210 Tel 022-27746312Email: [email protected] Yoga Nutrition Nature Cure SLK Foundation Transforming illness into Wellness Prevention and Management of Diabetes www.slkfoundation.in email: slkfoundation.in a process of getting it healed. While doing these Yoga postures, focusing on the point of physical tension ,helps as per research done by SVYASA. Weight control/Avoiding accumulation of fat around stomach , Stress Management therapy , daily exercise routine with Yoga, its relaxation techniques with other strengthening muscles exercise schedule, diet therapy compliment insulin dosages in management of type II diabetes. It is possible for diabetic patients to keep the disease within acceptable limits using combination of above. Their quality of life , as well as that of their normal family members can be improved by taking such a holistic view of the disease. Simple natural solution to monitor blood glucose level: Diabetics need to keep blood sugar level in a range of 60-180 mg/dl (% mg). There are blood sampling devices that use needles for this. However in case such needles are not available, there is a simpler, crude, natural technique. It is possible to correlate blood sugar level to taste of urine, as taste of urine indicates sugar level in blood. Urine tastes bitter when blood sugar level has fallen low and tastes sweeter after two hours after eating full meals, as blood sugar rises above renal threshold of 180 mg/dl . It is possible to remember urine taste and correlate it to then blood sugar levels. Diabetic patients can use this simple technique to maintain sugar level in safe range, in case instruments are not available, or while travelling. Healthy Range of BMI Height 5 Ft 1 Inches 5 Ft 2 Inches 5 Ft 3 Inches 5 Ft 4 Inches Weight(BMI=21) Weight(BMI=23 ) 50.4 52.1 53.8 55.5 55.2 57.0 58.9 60.8 Prevention & Management of Diabetes Issued in public interest by SLK Foundation Saoukhya, सौख्य G-29, Sector 12, Kharghar, Navi Mumbai Pin 410210 Tel 022-27746312Email: [email protected] Yoga Nutrition Nature Cure SLK Foundation Transforming illness into Wellness Prevention and Management of Diabetes www.slkfoundation.in email: slkfoundation.in 5 Ft 5 Inches 57.2 62.7 5 Ft 6 Inches 59.0 64.6 5 Ft 7 Inches 60.8 66.6 5 Ft 8 Inches 62.6 68.6 Yoga Asanas that can help diabetics are those which create pressure on right side of abdomen. While doing Asanas, it is recommended to do visualization on positive effect the asana is having on pancreas. Yoga should be done without much taxing the body, slowly raising stretching with mindfulness. Also diabetics need to do Yoga under supervision of professionally trained teacher. Yoga asana should be a part specially designed exercise plan for diabetics that also includes aerobic, weight training exercises. Madras diabetes research foundation risk test Diabetes test.xlsx We hope information compiled above will benefit the diabetic patients as well as any health conscious person for enhancing wellth, leading a healthy and disease free life. This document is intended to compliment professional medical treatment. Please send e mail [email protected] if you register for our quarterly residential wellness programs that has Yoga Shuddhi Kriyas along with individual consulting on diet, exercise plan. Prevention & Management of Diabetes Issued in public interest by SLK Foundation Saoukhya, सौख्य G-29, Sector 12, Kharghar, Navi Mumbai Pin 410210 Tel 022-27746312Email: [email protected]