Mindfulness linked to lower blood sugar levels

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Type 2 diabetes is a chronic condition with widespread prevalence, However, new research shows that mind-body practices can effectively lower blood sugar in people with type 2 diabetes. Results indicate that yoga had the most significant effect compared to other mindfulness practices that were studied. While rigorous physical activity can be helpful for managing type 2 diabetes, gentler mind-body practices, including meditation, breath-work, and basic yoga postures, can also be effective.

Type 2 diabetes is a chronic condition, but symptoms are manageable and, in some cases, potentially reversible through treatments like a healthy diet, regular physical activity, good sleep practices, reduced stress levels, and in some cases with the assistance of prescription drugs.

New research shows that mind-body practices like yoga can help people with type 2 diabetes lower their blood sugar (blood glucose) levels. Rooted in mindfulness, mind-body practices are intended to be used alongside and complement current standard treatments.

By keeping blood glucose levels within the recommended range, people can reduce their risk of complications associated with type 2 diabetes, such as cardiovascular disease, kidney damage, nerve damage, and vision problems.

Mindfulness yields similar benefits to diabetes medication

In a study, recently published online in the Journal of Integrative and Complementary Medicine, the authors combined and analysed results from 28 previous randomised controlled trials in what’s known as a meta-analysis. Earlier studies involved people with type 2 diabetes doing a mind-body practice alongside standard diabetes treatment. Researchers compared them to a second group of people who received only the standard treatment.

In a previous meta-analysis published in 2017, it was found that people with type 2 diabetes who did yoga saw improvements in their blood glucose levels. The new analysis expanded on the previous research and included studies looking at the benefits of other mind-body practices, such as: 

·       meditation

·       qigong

·       mindfulness-based stress reduction (MBSR)

However, the majority of studies included in the analysis were yoga interventions.

The results from the new analysis show that mind-body practices led to an average reduction of 0.84% in participants’ HbA1c readings. This is a measure of the average blood glucose levels over the past 3 months. Yoga had the biggest impact on blood glucose levels, leading to an HbA1c reduction of 1%. The other mind-body practices studied also had a positive impact on blood glucose.

To put this into perspective, a separate study, for instance, found that treatment with the drug metformin by itself lowered people’s HbA1c by 1.12%, compared to people taking an inactive placebo. Metformin is one of the most regularly recognised and utilised intervention drugs prescribed to people managing their diabetes.

Promising results, but more research needed

One of the strengths of the new analysis is that the studies were done in several countries — although the majority occurred in India. As a result, the consistency in the outcomes of these studies allow a degree of confidence in generalising towards the entire human population. However, it should be pointed out that most of the studies did not have a long-term follow-up to see if the benefits of the mind-body interventions persisted.

Reducing diabetes-related stress

Many mind-body practices include physical activity, which in itself can improve blood glucose levels. In addition, mind-body interventions also lead to increased awareness, so they may help promote self-care activities including improved diet and physical activity. Furthermore, mind-body practices can also help people with type 2 diabetes cope with stress, including any stress related to their condition.

This is the stress that comes from living with diabetes (i.e., carefully monitoring what you eat and how active you are and possibly taking medications.) Some studies have already begun to explore the association between stress hormones and type 2 diabetes.

Types of mind-body practices

Many people are familiar with yoga as a form of physical activity, but this traditional practice also includes breathing exercises, meditation, and other techniques to help focus the mind and improve overall health.

Meditation can also be practiced by itself. As with yoga, there are a number of types of meditation, such as keeping your attention on the breath or another object, visualisation, or reciting a phrase or mantra.

A similar practice is mindfulness-based stress reduction (MBSR), an 8-week structured program developed by Jon Kabat-Zinn, PhD, and based on the traditional Buddhist practices of mindfulness and meditation. It includes both sitting meditation and mindful movement.

Qigong is a traditional Chinese practice that involves gentle movements, deep breathing, and meditative techniques, all aimed at improving health and well-being.

Gentler practices are still effective

An intense physical practice — such as what’s often seen with certain types of yoga — can positively impact blood glucose levels through increased physical activity and weight loss. But gentle and seated yoga practices may also improve blood sugar levels, in part, by improving diabetes-related distress. And many of the benefits of yoga come from its role not as a physical practice but as a mind-body awareness practice.

Takeaway

A growing body of research suggests that mind-body practices, particularly yoga, can lower blood sugar levels in people with type 2 diabetes. Despite the positive implications, however, more long-term research is still needed. Be that as it may, almost anyone can benefit from practicing mindfulness. People with type 2 diabetes can try out a wide range of mind-body practices. Whether through YouTube videos, social media links, or in person classes. You should find options that can suit you.

If you’re living with type 2 diabetes and are curious whether mind-body practices could help you manage your symptoms, you may wish to speak with your doctor first. And regardless of which type of mindfulness practice you choose, it’s always a good idea to learn from a qualified teacher.

Extracts taken from Shawn Radcliffe from https://www.healthline.com