The Role of Mind-Body Therapies in Managing Diabetes

Diabetes and stress are linked.  Dealing with diabetes daily can cause stress because of all the things you need to do daily to manage the disease, including glucose testing, foot care, exercise, healthy eating, and taking medications. It also turns out when you are under stress, your body releases cortisol (the hormone that helps regulates the body’s response to fear) and adrenaline, which can make it more difficult for insulin to work properly so that there is a spike in blood sugar. Chronic stress may result in high blood sugar levels.

Managing stress when you have diabetes, therefore, becomes part of managing the disease. Here is where yoga for diabetes and meditation for diabetes come in. Such mind-body exercises can help to quiet and relax the mind and may also lead to positive changes in the body too.[1] One study found a significant reduction in anxiety among women who participated in yoga classes over two months. [2]  A 2020 review found that meditation-based interventions had a significant medium effect on changing cortisol levels.[3]

Value of mind-body interventions in managing diabetes

The International Diabetes Federation reports that 10.5 % of the adult population ages 20 to 79 has diabetes.[4]  The dramatic growth of diabetes worldwide has led to studies on the role of meditation and yoga, and other mind-body therapies in the treatment of diabetes to decrease stress-related high blood sugar (hyperglycemia).

Keeping excess stress hormones in check with relaxation may help stabilize glucose levels and at the same time provide protection for the heart, another critical issue for people with diabetes.[5]

Yoga for diabetes management

Yoga combines physical postures, controlled breathing, and mindfulness. A scientific review of the therapeutic role of Yoga for Type 2 diabetes indicates that incorporating yoga practices into diabetes management improved patients' overall metabolic and psychological profiles, increased insulin sensitivity, and improved glucose tolerance and lipid metabolism due to parasympathetic activation (The parasympathetic nervous system is a network of nerves that relaxes the body after periods of stress or danger.) and associated anti-stress mechanisms.[6]

Yoga also helps with weight management, which is crucial for effective management diabetes. Certain types of yoga provide a rigorous cardiovascular workout that aids in weight management by burning calories and building lean muscle.

Yoga for diabetes also improves circulation, which can prevent or mitigate diabetes-related complications, such as nerve damage and poor wound healing. Yoga postures that involve gentle stretching and twisting movement increase blood flow, which helps oxygen and nutrients reach tissues and organs. [7]

Benefit of meditation for diabetes

The link between stress and blood sugar fluctuations also suggests the value of meditation in glycemic control. A six-month study of diabetes and coronary artery disease, divided into two groups. One group practiced meditation and the other did not. Measurements of blood glucose, glycosylated hemoglobin, and fasting serum insulin levels were taken before and at the end of 6 months of study in both the groups. Results indicated that practicing meditation reduced blood glucose and glycosylated hemoglobin levels in the group practicing medication. [8]

Another outcome of diabetes and meditation is improved sleep quality. Poor sleep impacts hormone levels, appetite, and cravings, and contributes to insulin resistance, all of which makes blood sugar control more challenging.[9] Reducing stress and aiding relaxation through meditation can aid falling asleep and sleeping better.

While yoga for diabetes and meditation for diabetes have established benefits, it is advisable to consult with your medical practitioner before incorporating them into your daily diabetes management to find out if there are risks or if you need to make any modifications to the therapies.

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[1] “How Yoga Can Help You Reach Your Blood Glucose Levels,” American Diabetes Association, Accessed September 6, 2024. https://diabetes.org/health-wellness/fitness/yoga-blood-glucose-goals

[2] Javnbakht M, Hejazi Kenari R, Ghasemi M. Effects of yoga on depression and anxiety of women. Complement Ther Clin Pract. 2009 May;15(2):102-4. doi: 10.1016/j.ctcp.2009.01.003. Epub 2009 Mar 20. PMID: 19341989. https://pubmed.ncbi.nlm.nih.gov/19341989/

[3] Koncz, A., Demetrovics, Z., & Takacs, Z. K. (2020). Meditation interventions efficiently reduce cortisol levels of at-risk samples: a meta-analysis. Health Psychology Review, 15(1), 56–84. https://doi.org/10.1080/17437199.2020.1760727

[4] “Facts & Figures,” International Diabetes Federation, Accessed September 6, 2024. https://idf.org/about-diabetes/diabetes-facts-figures/

[5] Birgitta I. Rice; Mind-Body Interventions. Diabetes Spectr 1 October 2001; 14 (4): 213–217. https://doi.org/10.2337/diaspect.14.4.213

[6] Raveendran AV, Deshpandae A, Joshi SR. Therapeutic Role of Yoga in Type 2 Diabetes. Endocrinol Metab (Seoul). 2018 Sep;33(3):307-317. doi: 10.3803/EnM.2018.33.3.307. Epub 2018 Aug 14. PMID: 30112866; PMCID: PMC6145966. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6145966/

[7] “Yoga and Meditation for Diabetes Management,” Healthy Diabetes, Accessed September 7, 2024. https://www.healthy-diabetes.com/blog/yoga-and-meditation-for-diabetes-management

[8] Sinha SS, Jain AK, Tyagi S, Gupta SK, Mahajan AS. Effect of 6 Months of Meditation on Blood Sugar, Glycosylated Hemoglobin, and Insulin Levels in Patients of Coronary Artery Disease. Int J Yoga. 2018 May-Aug;11(2):122-128. doi: 10.4103/ijoy.IJOY_30_17. PMID: 29755221; PMCID: PMC5934947. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5934947/

[9] “Yoga and Meditation for Diabetes Management,” Healthy Diabetes