Choose health! That’s my email signature, which serves as a reminder to make the best decisions possible where well-being is concerned. But when life gets in the way, we may ask ourselves: Are we all actually choosing good health?
At the age of fifty-three and after a lifetime of practicing Yoga and meditation, I forgot to choose health, and joined the twenty-four million people in the United States living with diabetes. There are two forms of this condition. Type 1 is an autoimmune disease where the body destroys the beta cells in the pancreas that produce insulin. Type 2 diabetes, which accounts for 95% of all cases of diabetes in the USA, is thought to be brought on by a combination of stress, poor diet and a lack of exercise, although heredity and ethnic background can also play a part.
Yoga can be a helpful ally to choose health, particularly when treating diabetes, one of the leading causes of death in the United States. But it is important to remember that Yoga must actually be practiced in order to be effective, a lesson I had to relearn in my own life.
Asana
The physical practices of Yoga, known as asana (posture) provide an avenue for safe, effective exercise for someone with diabetes making the effort to balance blood sugar levels. After choosing to return to Yoga for healing for my own Type 2 diabetes, I developed
a series that reflects postures and modifications for the entire body that almost anyone can practice with good effect. Exercise in general, and asana specifically, are shown in research studies to reduce blood glucose levels specifically by more effectively allowing muscles and other tissues to take in glucose, the form of sugar circulating in our bloodstream that we use for energy. Regular moderate exercise allows muscles to take in twenty times the amount of glucose.
Yoga is more than simply asana, and the synergy of practices that unify body, mind and spirit address stress and the mindless eating practices that are at the root of Type 2 diabetes. One of the most sacred and powerful of these is literally found at the tip of your nose.
And Breathe…
Sedentary lifestyles and poor posture mean that the average person may only utilize as little as ten percent of their lung capacity. This shallow breathing pattern is associated with the stress response, also known as the fight or flight response of the the sympathetic nervous system. This cascade increases blood glucose levels and creates a type 2 diabetes train wreck. Pranayama, or conscious yogic breathing practices, can enable you to reclaim the other ninety percent of your lung capacity. The first lesson involved mastering the flow of the breath.
The primary muscle of respiration is the diaphragm. Dome-shaped, it sits in the center of the torso, at the base of the rib cage, separating the chest and abdominal cavities. When you inhale, the diaphragm pushes down to create a larger space in the chest and in turn draws more breath into the lungs. Only by allowing the abdominal area to become soft and expansive, can you take full advantage of this process. As you exhale, the diaphragm relaxes and pulls back up towards the chest as the abdomen contracts.
The secondary muscles of respiration are the intercostals, (the muscles between the ribs), and the abdominal muscles. For the sake of developing proper breathing, begin to focus on these secondary muscles and consciously draw your abdominal area in a bit more with the exhaled breath to further empty the lungs. This action will also trigger a more complete inhalation on the next breath.
…And Relax
Integrate these breathing basics with this simple technique to manage stress. Use it anywhere: at the office, with the kids, in a heated situation or any time to feel the crushing effects of stress coming on.
Step One: Breathe in through the nose for an easy count of four. (Remember let your belly or abdominal be soft and expand on the inhalation).
Step Two: Hold or retain the breath for an easy count of four.
Step Three: Breathe out through the nose for an easy count of eight. (As you exhale the breath gently contract the abdominal muscles to help release the breath fully.)
The entire cycle should only take about ten seconds. If for any reason you find it difficult to hold your breath or if you find yourself a little dizzy, shorten the hold and the exhalation by two counts each.
Choose Health
When you incorporate pranayama, breathing practices, into your life, you will begin to experience the synergy of Yoga in action. By returning to the proper dynamic of breath, you will find yourself present, grounded, mindful and once again in control, the first step to good health and empowerment. Keep stress at bay and your blood sugars in check with attention to the breath and the above stress reduction technique. So breathe well, breathe deep and choose health!
Bradley Kapture is an author, lecturer, Yoga instructor and creator of yoga4diabetes, a complete method of managing diabetes and prediabetes based on the application of Yoga. He will be hosting a series of seminars throughout November as part of National Diabetes Awareness Month. On Saturday, November 14, he will teach at The Hub, 2001 South Barrington Ave, Los Angeles, CA, 90025. thehub-la.com. For more information and other event dates, visit: yoga4diabetes.com or:facebook.com/yoga4diabetes.
By Bradley Kapture
