As the seasons change, people managing their diabetes must navigate unique challenges that are important in maintaining stable blood sugar levels and preventing complications. Winter often sees sedentary habits that hinder diabetes management, while summer increases the risk of illnesses like heat exhaustion and heat stroke.
Diabetes-related damage to blood vessels and nerves can affect sweat glands, exacerbating vulnerability to dehydration, especially as elevated blood sugar levels cause increased urination. Additionally, rising temperatures can cause fluctuations in insulin sensitivity, requiring frequent monitoring in people with type 1 diabetes to accurately adjust their insulin dosage.
According to the latest data from The Lancet, around 101 million people in India suffer from diabetes, which is around 11.4% of the population. Moreover, a study commissioned by the Ministry of Health suggests that an additional 136 million people in the country may be pre-diabetic. These statistics highlight the widespread impact of diabetes across the country. Given these challenges, a combination of natural remedies and yoga practices adapted to summer conditions can provide invaluable support in effectively managing diabetes and promoting overall health during the warmer months.
Here are 10 naturopathic and yoga tips to help people with diabetes effectively manage their health during the summer.
Diabetes-related damage to blood vessels and nerves can affect sweat glands, exacerbating vulnerability to dehydration, especially as elevated blood sugar levels cause increased urination. Additionally, rising temperatures can cause fluctuations in insulin sensitivity, requiring frequent monitoring in people with type 1 diabetes to accurately adjust their insulin dosage.
According to the latest data from The Lancet, around 101 million people in India suffer from diabetes, which is around 11.4% of the population. Moreover, a study commissioned by the Ministry of Health suggests that an additional 136 million people in the country may be pre-diabetic. These statistics highlight the widespread impact of diabetes across the country. Given these challenges, a combination of natural remedies and yoga practices adapted to summer conditions can provide invaluable support in effectively managing diabetes and promoting overall health during the warmer months.
Here are 10 naturopathic and yoga tips to help people with diabetes effectively manage their health during the summer.
- Eat healthy: Eat a balanced diet with plenty of leafy greens, colorful vegetables, berries, whole grains, beans, and low glycemic fruits like oats. Avoid high-sugar foods, processed foods, and fatty snacks that can spike blood sugar and lead to weight gain. Opt for healthier cooking methods like baking, grilling, and steaming instead of frying.
- Yoga: Incorporate certain yoga poses into your daily routine that promote flexibility, strength, and relaxation. Poses like Ardha Matsyendrasana (Half Lord of the Fishes Pose) and Bhujangasana (Cobra Pose) are beneficial as they stimulate the pancreas, improve blood circulation, and increase insulin sensitivity. Additionally, practicing Surya Namaskar (Sun Salutation) will invigorate the body and mind, promoting overall wellness.
- Explore naturopathic remedies: Consider incorporating naturopathic remedies into your diabetes management plan. Naturopathic remedies employ natural therapies such as acupuncture to help regulate blood sugar levels and reduce insulin resistance. Hydrotherapy, which includes water treatments such as contrast showers and baths, can increase circulation and reduce stress. Herbal supplements such as cinnamon and bitter melon may also help control blood sugar levels when used under professional guidance.
- Hydration: Proper hydration is essential to managing diabetes, especially in hot weather when you are at increased risk of dehydration. Drink enough water throughout the day to flush excess glucose out of your urine and maintain optimal kidney function. Avoid sugary drinks and opt for plain water or herbal water flavoured with citrus fruits or cucumber slices.
- Sleep Quality: Aim for 6-7 hours of quality sleep per night to support overall health and optimal glucose metabolism. Establish a pre-bedtime routine that includes relaxing activities, such as reading or listening to calming music. Ensuring your sleep environment is conducive to rest, with comfortable bedding, adequate ventilation, and minimal exposure to screens before bedtime, to promote relaxing, restorative sleep.
- Personal Hygiene: Practice good hygiene habits to prevent infections and maintain overall health. Wash your hands frequently and thoroughly with natural soap and water, especially before eating and after using the toilet. Consider using a neti pot to irrigate the nasal passages with saline to reduce the risk of respiratory infections that can be difficult for diabetics to manage.
- Mental Health: Managing stress through mindfulness practices such as meditation and deep breathing can help stabilize blood sugar levels and reduce cortisol production. Engage in hobbies and activities that bring you joy and relaxation, such as gardening, art or spending time with loved ones. Consider seeking support from a counselor or joining a diabetes support group to share experiences and receive emotional encouragement.
- Weight Management: If you are overweight or obese, make it a priority to gradually and sustainably lose weight through a combination of regular exercise and dietary adjustments. Incorporating aerobic exercise such as brisk walking, swimming or cycling can help burn calories, improve insulin sensitivity and promote cardiovascular fitness. Strength training with resistance bands or weights can build muscle mass, which aids in glucose metabolism and overall weight management.
- Outdoor activities: Spend moderate amounts of time outdoors to get sunlight and boost your vitamin D levels, which plays an important role in immune function and bone health. Participate in outdoor activities like gardening, hiking or picnicking in the shade to avoid excessive sun exposure. Monitor your blood sugar levels closely during outdoor activities and stay hydrated with water or electrolyte-rich drinks to prevent dehydration, especially in hot weather.
- Avoid immune-suppressing foods: Limit your intake of high-fat foods, processed snacks, sugary drinks, and refined carbohydrates, which can weaken immune function and increase inflammation in the body. Instead, choose nutritious foods rich in vitamins, minerals, and antioxidants, such as leafy greens, nuts, seeds, and lean proteins, to support immune health and overall vitality.
Conclusion
Incorporating naturopathic medicine and yoga into your summer diabetes management is a holistic approach that addresses both physical and mental health. By focusing on nutrition, hydration, physical activity and stress management through yoga and naturopathic practices, people with diabetes can improve their quality of life and mitigate the seasonal challenges that hot weather brings. Incorporating these holistic strategies will not only support blood sugar control but also promote overall health and resilience. Always consult with a healthcare professional to tailor these practices to your individual needs and ensure the safe and effective management of your diabetes.
(Dr. Bhabina NM, Chief Medical Officer, Jindal NatureCure Institutes)
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