The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
In today’s busy world, managing stress and maintaining a healthy lifestyle are crucial for overall well-being. Managing it all can sometimes feel overwhelming—but it doesn’t have to be. Simple practices like yoga and relaxation techniques have been shown to reduce stress and support glucose health, making them useful tools for anyone looking to improve their metabolic health.
How yoga can help
Yoga might be ancient, but its benefits aren’t at all outdated. It combines gentle movements, breathing exercises, and meditation into one practice. Research shows that these elements can positively impact your glucose health in a few unique ways:
1. Improving insulin sensitivity:
When practiced regularly, yoga can increase the body’s sensitivity to insulin—the hormone that helps regulate blood sugar. Improved insulin sensitivity means your body can handle glucose more effectively.
2. Reducing stress:
Chronic stress can cause glucose levels to rise, which isn’t ideal for health. Yoga helps relax the body and reduce stress hormones like cortisol, making it easier for our bodies to keep glucose levels steady.
3. Building strength:
Moving our bodies through yoga poses (also called asanas) builds strength and flexibility. And staying active has real benefits for glucose health.
4. Enhancing the mind-body connection:
The word “yoga” comes from the Sanskrit “yuj,” meaning “to join” or “to unite.” Through mindful movement, yoga strengthens the connection between body and mind, helping you become more aware of what your body needs and how it feels in real time.
Try out these yoga poses
Here are some basic yoga poses you can explore:
Warrior 2 (Virabhadrasana II)
Step your feet wide apart like you’re preparing to own your space. Turn one foot out and keep the other steady. Bend your front knee, stacking it over your ankle, and stretch your arms out wide—like you’re reaching for both strength and calm at the same time.
Tree pose (Vrksasana)
Stand on one leg and bring the sole of your other foot to rest either above or below your standing knee—like a tree planting roots in the earth. Hands can stay at your heart or stretch up like branches reaching for the sun. Wobbling is totally fine—it’s all part of finding your balance, just like in life.
Child’s pose (Balasana)
Kneel on the floor, sink your hips back toward your heels, and stretch your arms forward (or let them rest by your sides). Let your forehead come down to the mat and just breathe. This can be your go-to pose for rest and release.
Other relaxation techniques for glucose health
Yoga isn’t the only way to support your glucose health. Here are a few other simple techniques:
Meditation
Regular meditation can lower stress and anxiety, which are both linked to higher glucose levels. Taking time to relax and focus can help keep blood sugar in balance.
Breathwork
Breathing exercises like belly breathing, alternate nostril breathing, or box breathing are great for calming the nervous system and reducing stress-related glucose spikes.
Mindfulness-based stress reduction (MBSR)
This approach combines mindfulness and gentle yoga to reduce stress. Research has shown that MBSR can improve glucose levels and even increase insulin sensitivity.
A few tips to help get you going
Start small
Begin with short sessions of yoga or meditation. Even five minutes a day can make a difference. Chair yoga or beginner-friendly classes can also be a great entry point.
Stay consistent
The key is consistency. Try committing to one of these techniques for a month and see how you feel.
Mix it up
Try combining different techniques to find what works best. Maybe start the day with yoga and end with a calming meditation.
Seek support
New things can be easier with guidance. Look into local rec centers, gyms, or online platforms for yoga and meditation classes. Resources like Yoga Journal and Yoga with Adriene can take you through the basics.
Empower your health, one breath at a time
Adding yoga and relaxation techniques to your routine can be a gentle, supportive way to improve glucose health. By enhancing insulin sensitivity, reducing stress, and keeping you moving, these practices offer a holistic way to help manage glucose levels. They’re simple techniques but they can be powerful allies in your journey toward improved health and well-being.
Curated & reviewed by: Kayce Sol
MA, RN, BSN, CDCES
MA, RN, BSN, CDCES
Kayce Sol is a registered nurse and certified diabetes care and education specialist.
