Tips for a powerful diabetes control routine

Every diabetic patient has to be cautious of his health 24/7. Diabetes is such a condition that demands lots of attention and mindfulness. High or low sugar levels, both can be dangerous. People with diabetes may also experience the dawn phenomenon, which means a sudden rise of blood sugar levels between 2 am and 8 am. They might also experience a Somogyi effect which is high sugar levels in the morning due to insulin dose at night. Hence it is essential to follow a diabetes care and control routine each morning.


1. Morning bed Stretches
When you wake up, start your day with some simple stretches in bed. Practice Abdominal Breathing. This easy technique helps your body receive more blood, nutrients, and oxygen, making you more alert. Next practice stretches such as yastikasana, pawanmuktasana, and supta vakrasana to ease morning stiffness.



2. Morning Amla drink
After getting up, you should not stay hungry for long. Amla is an excellent fruit for both high and low blood sugar levels. Take 1 glass of warm water, 1 tablespoon amla powder, and a dash of turmeric. Mix it well and have it in the morning. This will assist you in controlling your blood glucose levels throughout the day.


3. Soaked Methi seeds
Methi seeds are beneficial in the treatment and management of diabetes. The soluble fiber in methi seeds helps to reduce blood sugar by slowing the digestion and absorption of carbohydrates. After your morning alma drink, eat a spoon of overnight soaked methi seeds and chew it thoroughly. This will help to maintain the homeostasis of the body.


4. Morning Yoga Routine
Following that, a yoga practice for 15-20 minutes is recommended. Muscle movement helps in the circulation of blood throughout the body and increases glucose uptake by the muscles. This will lead to the natural decrease of your high glucose levels.
The asanas you can include in your routine are - Talasana 2, Konasana 2 & 3, Paschimottanasana, Ardha Matsyendrasana, Matsyasana, Bhujangasana, Dhanur Vakrasana, Viparita Karani and Shavasana.


It is important to exercise twice a day. Also, include a 30-minutes brisk walk in your schedule either morning or evening. This will prevent the somoyogi effect as well.


5. Breakfast
It is important to eat what suits you, sudden change in diet can have a negative impact on the body. Have a healthy breakfast but not something very rich in calories. Have a bowl of oatmeal with some added nuts and seeds. Along with that have fresh fruits like apples or avocados.


6. Mindfulness is the key
It's recommended you eat your breakfast within an hour of waking up. Because the glucose levels may fluctuate and cause problems, a sattvik meal within an hour is essential. So plan your entire morning routine accordingly and keep track of how long it takes you to have your breakfast.
Diabetes is a condition that can be managed efficiently by following these simple routines with dedication. Start your day on the right note by practicing these simple tips and prevent further aggravation of your diabetic condition.


Authored by: Dr Hansaji Yogendra, The Yoga Institute