THEOn June 21, the International Yoga Day, Millennial discipline increasingly appreciated for its multiple benefits.
Based on the concept of Union and harmony between body and mindyoga is considered a powerful ally for the Physical and mental well -being: in fact improves the posturehelps to train the flexibilityallies anxiety and stress but also has Less known benefits. One above all? It can prove to be a precious workout Also to keep blood sugar and insulin under control.
“It has been shown that practicing yoga has significant effects on glycemic control, also compared to the walk – explains the doctor in fact Serena Missori, Endocrinologist and Diabetologist, that the effectiveness of yoga has also given space in his latest book “The glycemic and insulin diet with the Missori-Gelli® method” (LSWR editions).
Yoga and glycemic control
In the volume, the doctor illustrates the 3P program I conceived together with Dr. Alessandro Gelli, to counter the imbalance of blood sugar and insulin. 3P because based on three fundamental points: Meal, steps and weights. In order to better regulate its blood sugar values, the program suggests, among other indications, to practice the walk at the end of the meals. Habit that, One or twice a weekcan be replaced with one Yoga session.
Because it is important to keep blood sugar under control
Before understanding how yoga can help, it is good to remember because, even in the absence of pathologies, It is important to learn to keep blood sugar under control
“There Glycemia regulation, that is deblood sugar levels, It is strictly theeaten to well -being, the prevention of chronic inflammatory and metabolic diseases and the management of numerous disorders, Not only of diabetes ” – explains Dr. Missori. Some examples? “Controlling blood sugar allows you to Improve energy, reducing peaks and blood sugar collapses causing tiredness, irritability, nervous hunger and difficulty concentration – continues the expert – but also favors a good body compositionsince frequent blood sugar changes stimulate insulin, a hormone that favors the accumulation of fat, especially abdominal».
The benefits for the intestine and more
«It has also been shown that keeping blood sugar under control helps to maintain the intestinal balancegiven that blood sugar instability can alter the microbiota and increase the intestinal permeabilitythe so -called leaky gut. Without considering the benefits in terms of mental well -being, considering that i Glycemic falls can lead to anxiety, depression and mood alterations». So what does a woman undergone control of blood sugar checks from? “There is actually a” minimum “age established. In general it is good to do it After 40 years or in the presence of risk factors As a familiarity, overweight or bad eating habits ” – He still suggests Dr. Missori.
Hyperinsulinemia: the signals not to be overlooked
Instead, there are ‘alarm bells’ that can make a condition of hyperinsulinemia suspect. «For example, normal or slightly high blood sugar can be verified But to gastrointestinal problems, overweight, above all an increase in fat in the abdomate, post-stake fatigue but also continuous desire of sugar” – underlines the specialist.
Training to keep blood sugar under control
To check i blood sugar and insulin values and to lower them, Treating nutrition is the first rule But it is certainly not the only one. Also the exercise sIt turns a key role. «Physical activity, especially by combining meals, steps and weights It improves insulin sensitivity and helps to keep blood sugar stable. Even a simple walk after meals can reduce blood sugar peaks. Walk that as mentioned you can think of replace with yoga». As it should therefore be structure good training To check the blood sugar? According to the 3P program, the key rules are:
- insert Always at least one yoga session per week;
- do between the 4000 and 6000 steps per day (the number varies according to its own characteristics and needs). One or twice a week you can replace the walk with another yoga practice;
- practice Resistance training with the weight/elastic bands between 3 and 5 times a week (also in this case the number of training sessions varies from person to person);
Young Sporty Woman Practticing Yoga
The effects of yoga on stress and sleep
If yoga proves to be an excellent ally for glycemic control, it is also for its ability to act on stressfactor that can influence the levels of glucose. “Stress increases hormones like cortisol and adrenaline, they do free glucose stocks from the muscles and liver And they stimulate the new synthesis starting from amino acids with consequent increase in blood sugar – explains the expert. – If stress is chronic, these hormones tend to be higher than normal, By creating continuous blood sugar changes, fatigue, weight gain and metabolic disorders “. Practicing yoga is then considered an excellent remedy to improve sleep quality. «Even a bad sleep causes an increase in cortisol and adrenaline and this compromises insulin sensitivity and greater increase in blood sugar And the ability to manage fats and sugars worsens ” – explains the endocrinologist.
Yoga: exercises to try to counter cellulite
But not only. Among the lesser known benefits of yoga, also that of prove useful with a view to weight loss and, even, to fight cellulite. «As mentioned, yoga is essential to keep stress under control, which is also one of the Main causes of weight gain – Remember the doctor. – Also, there are specific exercises that help for the drainage of liquids ». Here are two, excellent for fighting cellulite:
- Lie down on a mat e Raise the legs 90 degrees with her feet hammer;
“This exercise may seem very trivial but in reality it is a powerful ally, since it makes the abdomen keep in contraction (by dissolving the rolls) and allows you to drain the liquids on the legs” – explains Dr. Missori. - Lie down, Add the sole of the feet and flour with the kneesmoving them up and down. “In this way, circulation is activated in the area of the sides also often affected by cellulite” – concludes the endocrinologist.
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