Can Meditation Help Control Your Blood Sugar Levels? Meditation is a way of relaxing the mind through techniques such as focusing and controlled breathing. It has been around for centuries and many people continue to use meditation to benefit both the body and the mind. People meditate to reduce stress and relieve a variety of physical ailments. Recent research showed meditation can also help people with diabetes control their blood sugar levels, lower blood pressure and reduce the risk of cardiovascular disease. Meditation helps people achieve a more peaceful state of mind. It takes focus and practice to reach a peaceful meditative state of mind. No special equipment is required to meditate. Effective meditative techniques have been shown to reduce mental stress and hormone release. Cortisol, one of those hormones, can raise blood sugars when elevated. Today’s world is so fast paced with multiple daily stressors and taking time for "oneself" with meditation is important for overall health, including your diabetes.
There are different types of meditation. Research presented at an American Diabetes Association conference showed mindfulness meditation is beneficial for people with diabetes. Quiet contemplation helps you put aside worries about the past and future. The motions of breathing can bring you into the present moment. This helps you quiet the mind. Mindfulness meditation relieves anxiety and depression, which are common symptoms for people with diabetes. Mindfulness meditation can be done sitting on a chair, on a cushion or the floor. You can also lie on the floor. The object is to bring yourself into the present moment by focusing on your breathing. When your mind begins to wander, gently return to the breath. At the beginning, your mind may constantly wander. Do not pass judgement on yourself, just refocus on the breath. Always wear loose-fitting, comfortable clothing while meditating. Find a quiet, uncluttered place with natural light and Glyco Care Wellness Guideglucose metabolism fresh air for the best practice.
Singing birds or a gentle waterfall are sounds which can stay in the background without you losing your focus. Beginners can start with 10 minutes of practice a day then eventually work up to over an hour daily, GlycoCares Health Guideglucose balance if desired. Use a timer to set your "intention." Mindful meditation is simple yet not easily achieved as it takes practice. Another type of meditation is transcendental meditation which is practiced world-wide by millions of people. Transcendental meditation originated in India in the 1950s, by Maharishi Mahesh Yogi. This is typically done sitting on the floor with your eyes closed. You focus on one word or phrase silently, which is called a "mantra." Your mantra can be as simple as the word "one" or "om". Chant the word and keep breathing for 10 minutes each day. After a week, try 15 minutes daily then work up to 20 minutes twice a day.
Transcendental meditation does not require mindfulness or "monitoring of thoughts" as in mindfulness meditation. This helps clear the mind of any thoughts. According to research, Transcendental meditation may help lower stress, anxiety, depression, insomnia, addiction, PTSD, and raise the immune system. It may lead to a healthier heart by, "recharging the brain and mind". Moving meditation is another type of meditation and includes tai chi, qigong and walking meditation. Tai chi originated in ancient China and embraces the mind, Glyco Care Wellness Guidewhite mulberry leaf body and spirit. There are multiple styles, but all tai chi practices share the same principles. These principles integrate the mind and body through movements and breathing. It brings tranquility, better health and helps you think more clearly. Also originated in China, Glyco Care Wellness Guidewhite mulberry leaf is another moving meditation called Qigong. It is a "mind, body and spirit practice," which can improve mental and physical health. Qigong integrates posture, breathing, focus and intent by doing slow, gentle movements.
Walking meditation involves bringing mindfulness and awareness to your walk. It can be done indoors or outdoors and does not require a lot of space. You take 10-15 steps forward and then back on the same path. The point is using your brain, your breath and your feet together. Walking meditation involves slow, small, natural steps, nothing exaggerated, with arms and hands hanging by your sides. Focusing on your sensations as you experience the walk is the primary goal. Concentration meditation is another form of mediation that focuses on a single point. It could be a mantra or word, listening to a repetitive sound like a gong or bell, counting beads on a mala(string) or staring at a flame of a candle. When your mind wanders, you refocus your awareness on the specific object. After time, this helps your concentration improve. If you are unsure about how to meditate, there are classes, books, DvDs, YouTube videos and smartphone Apps available to help you learn.