Sit Up Straight

We’re often told to sit up straight, type with our feet flat against the floor, and keep our shoulders relaxed. Thanks to the field of ergonomics, we now have these tips—and plenty of others—that help us to keep our bones and joints healthy while on the job.

Ergonomics defined

Ergonomics, as explained by the International Ergonomics Association, is the study of the way the human body interacts with its environment. Overall, ergonomists look at how to fit work into people, as opposed to having people warp themselves to fit into their work.

Workplace ergonomics and your health

According to the Work Foundation, musculoskeletal disorders such as back, neck, and arm pain cost Canadians upward of $20 billion per year. The link between most of these nonspecific pains and work—particularly seated work—is well documented. As the majority of jobs in Canada involve prolonged sitting, it stands to reason that much of ergonomics is focused on improving sitting postures and positions.

The creator of the website Are You Ergo?, Matt Gereghty explains that ergonomics provides all of us with guidelines that help prevent a number of common workplace issues, including pain in the neck, back, and shoulders; carpal tunnel syndrome; and poor posture. Are You Ergo? is dedicated to raising awareness about common but easy-to-fix problems that arise from poor ergonomics.

A reformed “slouch potato” turned professional ergonomist and occupational therapist, Gereghty knows all too well about the types of injury that can result from prolonged desk work. As a student, he lived a life of excessive sitting, slouching, resting his feet up on desks, and other typical positions he now calls “evil.” The damage he suffered as a result only took five days to compound, and this otherwise healthy young man wound up with debilitating hip pain and a bruised tail bone.

Poor ergonomics, as Gereghty can attest to, may have serious consequences for a person’s quality of life—not just for the short term, but in the long run as well. Subjecting our bodies to poor posture and other environmental stressors can cause chronic injuries that require years of treatment and wreak havoc on our quality of life.

The many facets of ergonomics

Ergonomics involves “the habits, positions, and lifestyles that make up one’s day,” says Gereghty. It considers any physical, sensory, or even social stress a work setup may have on its inhabitants.

Physical setup

The physical aspects of ergonomics include workspace layout as well as work routines that may cause bodily discomfort due to incorrect positioning, repetitive motion, or unnecessary twisting or leaning.

With respect to layout, specific angles determined by aspects such as the height of your desk and chair, and the placement of your computer monitor all affect the ergonomics of a workstation. For example, the backrest of a chair should be at a 90- to 100-degree angle to the floor to help reduce back and neck pain.

Personal habits

With respect to work routines, how long you spend on one task, how you communicate with your colleagues, or how meetings take place all impact workplace ergonomics. Social ergonomic recommendations often include more frequent breaks, or more face-to-face communication instead of instant messaging, email, or phone conversations. Gereghty is also a proponent of the walking meeting.

Sensory stimulus

Sensory aspects of ergonomics range from the brightness of your desk lamp to the way the sound carries from one workstation to another. In some industries, the temperature of the work environment, or the amount of vibration or turbulence a worker experiences, can be the main factor when it comes to making work a healthier, more ergonomic place.

How to make sure you’re “ergo” at work

Working with a professional ergonomist is the best way to ensure that you minimize your risk of musculoskeletal pain due to work. An ergonomic assessment, which involves having a professional ergonomist simultaneously evaluate and adjust the ergonomics of your personal workstation and surrounding environment, takes about one hour and gets you immediate improvements to your workstation, as well as a written report for ongoing changes. Many businesses now invest in ergonomic assessments because they result in happier, healthier, and therefore more productive employees. Not a bad return on investment!

If a professional assessment is not accessible, you can also try the Ergo Tool (areyouergo.com/ergo-tool), a 15-minute online assessment designed by Gereghty to have an immediate impact on your work habits. The Ergo Tool is uniquely effective because it injects memorable humour into otherwise dry topics such as wrist angles and keyboard height. The Ergo Tool targets the most common ergonomic errors—and the quick fixes for them.

However, Gereghty’s number one tip for ensuring that you are “ergo” at work is to move. Given the aforementioned ill effects of prolonged sitting, make a point to stand, walk around, or stretch every 30 minutes. No desk, chair, or keyboard, no matter how ergonomic they claim to be, is as effective as having a walking meeting or getting into the habit of standing while talking on the phone. The risky business of sitting for too long can be stopped in its tracks with one simple ergonomic tactic: stand up and move.

Tips for every type of work

No matter what the industry, ergonomics applies. Here are some of professional ergonomist Matt Gereghty’s top tips for being more “ergo” at specific types of jobs.

If you’re at a desk ...

• Ensure that the top of your computer screen is at the height of your eyes, whether you use a standing desk or a traditional one.
• To optimize your back posture, sit as far back in your chair as possible.
• Try to maintain a 90-degree bend in your knees and elbows.
• Make sure that you’re never resting your wrists on the corners of a table or on your keyboard.
• Position your arm rests so that they support your arms with your shoulders in a low and relaxed position.
• If using a standing desk, try to keep your shoulders low and relaxed, with your elbows at 90 degrees.

If you’re on your feet ...

• Keep loads close to your body. The farther away a load is from your body, the heavier it feels.
• Use a pressure-relief mat for added comfort and support.
• Make sure you’re wearing a supportive pair of shoes. Absolutely no high heels, Gereghty insists.
• Use a footrest or any surface 8 to 12 in (20 to 30 cm) tall. It will allow you to lift one leg at a time and will give you a much needed change in posture.
• Mix in some sitting in with the standing. It’s all about switching up your positions.

If you’re operating a vehicle ...

• Take breaks from driving by getting out and walking around. If you can do so in a group, the more the merrier!
• Check that your shoulders are not hunched up around your ears, but are instead low, relaxed, and level. One shoulder shouldn’t be higher than the other.
• Try to keep your neck straight. Many people have a tendency to lurch their neck forward as they drive.

Your lumbar area should be well supported, either by your car’s seat or with an external lumbar pillow (a rolled towel works too).

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Diabetes & Mental Health Coping strategies for anxiety and depression

An often forgotten, and even neglected, aspect of type 2 diabetes is the mental health burden that patients with this disease face. Thankfully, there are lifestyle strategies and natural supplements that may help patients cope with diabetes-related stress and depression.

Diabetes: mind and body

Diabetes mellitus is a metabolic disorder caused by an absolute or relative lack of insulin. Type 1 diabetes mellitus typically begins in childhood with the inability of the pancreas to secrete insulin and properly regulate blood sugar. The more common type 2 diabetes mellitus typically begins in adulthood due to poor lifestyle habits, and is characterized by insensitivity to insulin, which cannot be overcome by the pancreas.

There is much hope today for patients with both types of diabetes, since many natural health products and pharmaceuticals are available to improve blood sugar regulation while also reducing risk factors for kidney failure, nerve damage, blindness, and cardiovascular events such as strokes and heart attacks.

However, many clinicians approach type 2 diabetes by primarily focusing on the hormonal, visual, nerve, cardiovascular, and kidney issues, yet seldom discuss and manage the mental health implications of living with the disease. Type 2 diabetes affects both the mind and body, so it is imperative that clinicians take a holistic approach in their management of the disease.

Mental health concerns

The mental health burden that patients with diabetes face is worrisome. Compared to non-diabetic patients, there is a two-fold increase in the severity of depression and anxiety among diabetes patients. The combination of psychological disorders and diabetes is especially damaging because it can have a negative impact on psychosocial and medical outcomes.

Among type 2 diabetes patients, those with depressive symptoms will likely report more stress associated with having the disease, leading to an increase in negativity, which, in turn, is associated with more avoidance and passive behaviour. This is a vicious cycle, since the increase in avoidance and passive behaviour lead to more depressive symptoms or greater diabetes-related stress.

Depression and anxiety can also lead to other seemingly unrelated health concerns. For instance, a recent study showed that compared to healthy subjects, type 2 diabetes patients with severe depression and anxiety have a higher prevalence of gastrointestinal symptoms.

There is even a specific personality trait attributed to type 2 diabetes, known as the “Type D (distressed) personality.” Type 2 diabetes patients with Type D personality experience increased loneliness, stress, and emotional distress.

Manage stress

While it is evident that type 2 diabetes increases the likelihood of having mental health concerns and being less able to manage the daily stresses of life, the good news is that there are numerous strategies that can empower patients to better manage their psychological health and overcome these issues.

Yoga

One of the best strategies is to engage in yoga several times each week. Yoga helps to build body awareness and is great at calming the nervous system. It involves numerous postures that integrate or unite the body and mind. With experience the participant learns to breathe more fully and completely.

According to a study from 2011, yogic practices “enhance muscular strength and body flexibility; promote and improve respiratory and cardiovascular function; promote recovery from and treatment of addiction; reduce stress, anxiety, depression, and chronic pain; improve sleep patterns; and enhance overall well-being and quality of life.”

Another recent study showed that regular yoga among patients with type 2 diabetes significantly improved quality of life. Previous studies have shown yoga to help control the symptoms and complications associated with having type 2 diabetes.

By regularly practising yoga, type 2 diabetes patients may have less psychological distress and better management of their disease. The other benefit is the potential absence of side effects, since yoga is essentially side-effect free when practised correctly.

Mindfulness meditation

Mindfulness training is a form of meditation that helps people focus attention on the present and encourages a positive attitude toward that experience.

Some provincial health plans or extended health care plans will cover most of the costs associated with participating in such programs. However, some programs charge additional fees, such as for course materials, so it’s always best to double check. Programs are often offered at local hospitals or health care facilities.

The rationale for this type of meditation has been validated in the medical literature, especially for chronic conditions such as diabetes. Mindfulness-based programs are thought to improve medical outcomes and the ability to cope with clinical problems that often accompany chronic conditions. Similar research has shown that participating in this form of meditation may benefit patients’ ability to cope with diabetes-related symptoms, as well as more generally improve their quality of life and well-being.

Specific research on type 2 diabetes has shown that mindfulness-based training can improve pain, sleep, and worrying and decrease depression, anxiety, and general psychological distress.

Massage therapy

A lesser known therapy that may facilitate better mental health among type 2 diabetes patients is therapeutic massage. Results from scientific literature have been mixed. However, older studies have noted that it results in greater relaxation compared to resting alone and is thought to induce the relaxation response. The relaxation response brings more balance to stress hormones in the body and improves the utilization of insulin.

These studies have also noted that massage therapy has been shown to reduce anxiety in many groups, including individuals with type 2 diabetes. Other benefits of therapeutic massage include increased blood circulation, especially to the lower limbs.

Helpful supplements

It is best to complement yoga, mindfulness, and/ormassage therapy with natural medicines that may further de-stress the nervous system and help to reduce symptoms of anxiety and depression. Always check with your health care practitioner to make sure a supplement is right for you.

Chromium

One of my favourite natural medicines for type 2 diabetes is the trace mineral chromium, which is thought to increase the sensitivity of insulin in the body. It has been well studied and can safely enhance the effectiveness of blood sugar-stabilizing medications by improving blood sugar control (double check with your health care practitioner before combining with medications). A large meta-analysis showed that supplemental chromium reduces both glycosylated hemoglobin and fasting blood sugar levels.

The less well-known benefits of supplemental chromium involve its ability to reduce certain symptoms of depression, including carbohydrate craving, as demonstrated by a 2005 study.

Rhodiola

The other natural medicine that I often prescribe to type 2 diabetes patients with mental health issues is the herbal medicine Rhodiola rosea. I particularly like rhodiola since it has virtually no interactions with medication and therefore can be safely combined. Again, ask your health care practitioner to be safe.

Human studies support the use of rhodiola for the treatment of anxiety, mild to moderate depression, fatigue (burnout), and life stress. Very preliminary research on rats has shown it to reduce binge eating, which can be a problem among type 2 diabetes patients and may contribute to guilt and psychological distress.

Outcomes

Over the past 14 years I have treated hundreds of patients with mental health issues, including those with type 2 diabetes. In the majority of cases, the additions of lifestyle modifications and specific natural health products have successfully improved quality of life and medical outcomes.

More about → Diabetes & Mental Health Coping strategies for anxiety and depression

Therapeutic Drawing

Wondering how to calm down in the midst of overwhelming deadlines? Grab a pencil.

Mindfulness can be achieved by bringing attention to seeing or sensing, hearing or tasting, as is done in meditation, but visual art can offer a further tool by providing a focus for sensory perception. Drawing, for instance, can help us connect with our sense of sight, slowing down our seeing and making it more embodied. Sketching a peach, we can take note of the fuzzy texture of its skin, the subtle shades of pink and orange, and the late afternoon light tinting it. As we do so, we can become more fully present to the moment.

When it comes to releasing emotion, visual art has the advantage of being nonverbal, enabling one to express emotions that may be difficult to put into words. Creating a gestural painting by working with rhythmic brushwork or depicting images that evoke withheld feelings can be used as effective tools to release pent-up emotions.

Translating a problem into visual form or creating a visual analogue is a powerful way to reframe it and to see it in a new light. Creating an analogue can also help us visualize solutions.

We can work with scale, edge, and colour to explore further ways of shifting our visual interpretations. Shrink the large shapes that represent work overload. Lighten up the dark circles showing conflict. Or simply turn the analogue upside down to discover new possibilities and meanings.

Visual expression can help us get past our inner censor, less active in image-making than in language, and connect with parts of ourselves that may have been blocked off. Working visually, we can access our unconscious with greater ease, where we can find out more about our true selves.

Finally, taking time out to enjoy ourselves is crucial as it helps us exit the vicious circle of stress and recharge our batteries. The visual arts can help us regain our sense of play as we delight in colour or experiment with new materials. And when making art, we can bring about the profound satisfaction of activating the creative self, an essential part of our makeup as human beings.

Try these two art exercises to get started.

Dream collage

Access your inner life and enhance your self-knowledge by creating a dream collage.

Materials: magazines, paper, scissors, glue stick

How to: think of a dream. Select images in magazines that evoke it. Cut and paste, experimenting with composition and colour. Let the final image speak to you, writing down thoughts elicited from the work.

Photographic visual diary

Pay attention to the world around you and inhabit the present more fully by keeping a visual diary.

Materials: a camera

How to: photograph what you find intriguing, moving, or beautiful. Play with contrasts such as close/far; empty/full; and light/dark. Title and date your photos, arranging them in an actual or virtual diary.

More about → Therapeutic Drawing

Ten benefits of meditation

As modern life becomes increasingly stressful, it seems there is never enough time for all we need to do. So the idea of carving out more time for a commitment to sit–and meditate–may seem absurd.

Take just a moment or two to consider some of the real benefits of meditation and you may be surprised at how much easier it can be to manage life’s challenges.

1. Costs nothing

Meditation costs nothing and you can practise anywhere–while walking to work, while in the office, or on a noisy bus. One way to do this is to focus all attention on your breathing. Concen-trate on feeling and listening as you inhale and exhale through your nostrils. Breathe deeply and slowly.

2. Reduces stress

Meditation reduces stress levels and alleviates anxiety. If we train ourselves to become more mindful, we can learn to observe our moods and thoughts before they spiral downward. We can, in other words, be more relaxed inside.

3. Improves concentration and mental focus

Meditation provides a way to train our mind to settle into a state of calmness and clarity. We will be less easily led into old mental habits such as irritability. When we learn to separate from our old habits of mind, we pave the way for clearer thoughts, improved memory, insightfulness, creativity, and the ability to learn and adapt to new things.

4. Facilitates mindfulness

Meditation is a state of being acutely aware of whatever thought, emotion, or sensation is present without reacting to it. In the process, we gain an understanding of how our mind functions. We discover that we do not have to follow every thought or emotion that arises.

5. Improves circulatory and cardiovascular systems

Scientists have discovered that meditation can affect the body in remarkable ways, including reductions in heart rate, blood pressure, respiratory rate, oxygen consumption, blood flow
to skeletal muscles, perspiration, and muscle tension.

6. Increases appreciation for life

Meditation expands our awareness and opens us to a larger view of the life that is all around us.

7. Supports immune system

Scientific studies indicate that meditation increases defence against tumours, viruses, colds, flu, and other infectious diseases.

8. Reduces and manages pain

Studies show that meditation relieves symptoms in patients with anxiety and chronic pain; further, those who meditate heal almost four times more rapidly than those who do not meditate.

9. Cultivates inner peace and equanimity

Meditation cultivates insight and understanding through a capacity of moment-to-moment, nonjudgmental awareness. In this way, we become healthier, more peaceful, and more balanced.

10. Improves knowledge of self

Meditation facilitates self-discovery. We realize that we can understand and improve ourselves as human beings, not through a theory, not through a concept, but through direct experience.

Quick Guide to Meditation

You can adapt this introductory meditation technique to fit the time you have available.

• Ideally, find a place that is quiet and comfortable where you will be undisturbed.
• Find a posture that works for you–either on a chair or cross-legged on the floor. It is important that the spine is upright and that your body is relaxed. Rest your hands comfortably on your lap or thighs.
• To minimize outward distractions, close your eyes, but do not allow yourself to fall asleep. Become aware of your breathing by focusing on the movement of air in and out of your body.
• Be aware of the thoughts that come into your mind. Do not try to ignore or suppress them; just observe them while remaining calm and anchored to your breath. Do not let your frequent wanderings discourage you.
• Simply observe what is taking place in yourself as though you were an interesting stranger. If you become distracted, refocus on your breathing.
• After 15 minutes, slowly open your eyes. Take a few minutes to allow yourself to come back to where you are. When you are ready, gently lift yourself up to a standing position.

More about → Ten benefits of meditation

Smooth Running

Glucosamine sulphate occurs naturally in joint structures in the body and is an important compound in the manufacture of cartilage, which covers and protects the ends of bones. When cartilage degeneration leads to loss of mobility and accompanying pain, glucosamine sulphate supplements can help.

Cartilage degeneration is the main cause of osteoarthritis, the most common form of arthritis. According to the Arthritis Society of Canada (arthritis.ca), it afflicts nearly one in 10 Canadians, making it one of the most prevalent diseases.

The Effects of Aspirin and Ibuprofen

Nonsteroidal anti-inflammatory drugs (NSAIDs) such as Aspirin and ibuprofen remain the most common form of treatment for osteoarthritis. These drugs reduce pain and inflammation, thus offering some relief. However, high dosages are usually needed to achieve these results, increasing risk of side effects such as heart attack, tinnitus (ringing in the ears), and stomach upset.

Another side effect is the ability of NSAIDs to actually inhibit cartilage repair. It appears that while NSAIDs are effective in suppressing symptoms, they actually inhibit cartilage formation and thus accelerate the progression of the disease. In fact, clinical studies have associated NSAID use with acceleration of osteoarthritis and increased joint destruction. This, in part, may explain why individuals with osteoarthritis who are on medications usually worsen with time.

Why Glucosamine Works

A breakthrough came decades ago when European researchers noted that as some people age they seem to lose their ability to manufacture sufficient quantities of glucosamine. Researchers found that this loss gives rise to a decrease in the water-holding capacity of the joint (its level of synovial or lubricating fluid), which then leads to a decreased ability of the cartilage to act as a shock absorber.

Eventually researchers began administering glucosamine to patients with osteoarthritis and the results were so impressive that clinical studies soon followed.

Researchers found that glucosamine stimulates the manufacture of cartilage components and promotes the incorporation of sulphur into cartilage. In other words, glucosamine not only stimulates the manufacture of natural substances that are necessary for proper joint function but also plays an important role in stimulating joint repair.

Studies Prove the Point

Numerous double-blind studies have shown glucosamine sulphate produces results comparable to NSAIDs in relieving the pain and inflammation associated with osteoarthritis. Researchers have concluded that although glucosamine sulphate exhibits little anti-inflammatory effect and no direct pain-relieving effects, it does appear to address the underlying cause of osteoarthritis.

In a double-blind placebo study involving 212 patients with osteoarthritis of the knee, 106 patients were given 1,500 mg of glucosamine sulphate daily for three years; the other group was given a placebo for the same period. Joint space measurements of the knees were done before and after the three-year period. At the end of the study, the group taking glucosamine sulphate had less joint space narrowing than the placebo group. In the study published in 2001 in the medical journalLancet, researchers concluded that glucosamine sulphate did, in fact, reduce the progression of the disease and thus should be considered as a disease-
modifying agent in osteoarthritis.

In another study that compared glucosamine sulphate with ibuprofen it was shown that although pain scores in the ibuprofen group decreased faster in the first two weeks, by the fourth week the group receiving 1,500 mg of glucosamine sulphate daily was doing significantly better than the ibuprofen group (see graph below).

This demonstrates that the beneficial results of glucosamine are more obvious the longer it is used. Treatment with glucosamine takes time because it is not a pain-relieving or anti-inflammatory drug. But once it begins to work repairing and building new cartilage, glucosamine will produce much better results than prescription and over-the-counter medications.

Common Concerns

Many people wonder whether it is best to take glucosamine in combination with chondroitin, but no strong scientific research proves that these supplements work better together.

Individuals who have allergies to shellfish often believe they cannot take glucosamine because it is derived from chitin, a substance found in the shells of shrimp, lobsters, and crabs. But the pure glucosamine sulphate distributed by regulated companies will not trigger allergic reactions.

Diabetics, however, should contact their health care provider before using glucosamine sulphate, as the supplement contains glucose.

More about → Smooth Running

Alzheimer's Know the signs, lower your risk

“Honey, have you seen my keys?” It’s not uncommon to misplace items from time to time. What is uncommon and not part of the normal aging process is not knowing how to use your keys.

Alzheimer’s disease (AD) is a progressive, degenerative brain disease that involves both the buildup of amyloid plaque outside brain cells and abnormal protein structures, or “tangles,” inside the nerve cells.

Alzheimer’s patients lose brain cells and when the cells die, the brain shrinks. As the disease progresses, various abilities are affected, including memory, judgment, reasoning, orientation, learning, and communication.

There is currently no single test to determine if a person has Alzheimer’s. The diagnosis is made through a systematic assessment and a process of elimination. This is because many symptoms of Alzheimer’s can be caused by other treatable conditions, including depression, thyroid issues, heart disease, infection, specific nutrient deficiencies (specifically B6, B12, and folic acid), and drug interactions.

Just as there is no specific test for Alzheimer’s, there is also no cure and no surefire way to guarantee you won’t develop the disease. There are two risk factors you cannot control–genetics and age. Only a small percentage of Alzheimer’s cases are associated with the specific genes that cause the inherited form, but age is the most significant known risk factor for AD.

There is, however, a growing body of evidence showing lifestyle choices that keep the mind and body fit might help reduce the risk.

Warning Signs of Alzheimer’s

• Memory loss that affects day-to-day function–forgetting names and appointments more often and not remembering them later
• Difficulty performing familiar tasks–such as how to prepare a meal
• Problems with language–forgetting simple words or substituting unrelated words, making the person difficult to understand
• Disorientation of time and space–not knowing their own house or street or how to get home
• Poor or decreased judgment–inability to understand the problem, for example, with wearing winter clothing in the summer
• Misplacing things–and also putting things in inappropriate places, such as placing the iron in the freezer
• Changes in mood and behaviour–exhibiting quick swings from calm to anger for no apparent reason
• Changes in personality–may become suspicious, fearful, or act completely out of character
• Loss of initiative–may become very passive and consistently rely on others for prompting to become involved

Source: Alzheimer’s Society of Canada (alzheimer.ca)

Protect Yourself Against Alzheimer’s

Choose a Healthy Diet

According to Alan Logan, ND, in his book The Brain Diet (Cumberland House, 2006), the diet that seems to offer the greatest protection against cognitive decline and also helps control weight, blood pressure, blood sugar, and cholesterol includes:

• High-fibre carbohydrates
• Whole grain cereal
• Fruits and vegetables
• Nuts and seeds
• Marine-based fats

Use It or Lose It

By using your brain, you increase its network connections, or synapses. Try to give your brain a workout every day by doing something different, such as using your nondominant hand to eat a meal or brush your teeth.

Chill Out

Chronic or prolonged stress of any sort–physical, emotional, or psychological–causes the body to release chemicals that are damaging to the brain and other cells.

Protect Your Brain

Research shows an increased risk of developing AD among those who have had brain injuries, especially repeated concussions. Be sure to wear a helmet when there is risk of head injury.

Come Together–Right Now

People who are in regular contact with others maintain brain function better than those who aren’t. Socializing seems to have a protective effect.

More about → Alzheimer's Know the signs, lower your risk

Yoga for Type 2 Diabetes

Routinely inviting relaxation into our day is important for all of us, particularly when facing emotional or physical challenges. If you’re managing type 2 diabetes, make time to check in with your physical well-being with yoga and mindfulness.

Living an active lifestyle

The Canadian Society for Exercise Physiology recommends at least 150 minutes of aerobic exercise per week, plus at least two sessions of resistance exercise per week for adults between the ages of 18 and 64. The Canadian Diabetes Association supports these recommendations.

Yoga does not require much special equipment and, at its core, encourages participants to check in and become in tune with their physical states. The Canadian Diabetes Association notes that yoga is one of the many ways people with diabetes can live an active lifestyle.

Incorporating yoga

It is recommended that you consult your health care practitioner if you are including yoga in your diabetes management plan. People with heart disease or blood pressure concerns should also consult a professional on how to adapt yoga for their needs. Consider working with a yoga therapist or teacher who has experience working with people diagnosed with type 2 diabetes.

While researchers acknowledge that more systematic research is needed, there is recent evidence that regular yoga practice can help people with diabetes reduce fasting glucose (blood sugar) and cholesterol.

Suggested poses

Yoga, meditation, and breath work are tools that many people use to tune into their bodies. Try out these yoga postures (asanas) to begin to incorporate yoga into your daily healthy living routine. These postures are great for beginners.

Consider joining a class in your community. It is possible to find classes for beginners, and some communities even offer introductory classes geared toward people with type 2 diabetes.

Always ask your health care practitioner for contraindication information, for more information, and before starting any new exercise program.

Mountain Pose (beginning posture) This pose is the foundation of many yoga postures. You can practice Mountain Pose anywhere you can stand. Stand up straight with your legs hip-width apart. Keep your feet parallel to each other. Keep your shoulders tracking down your back and lengthen the back of your neck. Engage your leg muscles by lifting your kneecaps. Keep your throat soft and relax your jaw. Feel centred on both feet. You can achieve this by slowly rocking subtly from side to side and front to back. Find where you feel centred on your feet. When you feel centred, stop rocking and focus on your breathing. Inhale through your nose, filling your lungs from bottom to top. Exhale, emptying your lungs. Take 5 to 10 breaths in this way, checking in with how your body is feeling.

Nitambasana (side stretch) This posture brings awareness to the lateral planes of the body and helps to open the shoulders. Begin in Mountain Pose, standing with your feet parallel. Inhale and lift both arms overhead with the palms facing each other. You can also keep your arms bent, with your hands on your hips if keeping your hands above your head feels like you are stretching too deeply. Gently bend from the waist to the right, feeling a stretch along the left side of your body. Focus on keeping your left leg grounded into the earth beneath you. Hold your arms on the right and inhale and exhale 1 to 3 times. On an inhalation, bring your arms to centre above your head. Repeat on the other side. You can modify this pose by keeping your hands on your hips. Remember not to strain or hold your breath. You should feel a subtle stretch.

Reclining Spinal Twist

Yoga twists are thought to help improve digestion.

• Begin by lying down on your back with your legs extended away from you.
• Bend your knees and bring your feet flat to the ground. Then, bring your knees toward your chest.
• Extend your arms out to the sides in a T position.
• Keep your jaw loose and the back of your neck long.
• Use your core to drop your knees to the right on an exhalation. You can squeeze a blanket or block between your thighs if you prefer.
• Take 3 to 5 breaths.
• Roll your legs back up to centre, and repeat on the other side.

Big Toe Pose (forward fold)

The ancient yogis believed this posture helps stimulate the kidneys and improves digestion. People with high blood pressure should seek advice from a health care practitioner before practising inversions.

• Begin in Mountain Pose.
• On an exhalation, fold forward from your hips, bringing your head and body in front of you.
• Grasp your big toes with your index and middle fingers. Bend your knees to help you, if needed. As a modification, you can pass a yoga strap under both feet at the big toe mounds and hold onto the strap instead of your toes.
• With an inhalation, lift your body partway out of the pose as if you were going to stand up, and then on an exhalation fold deeper into the pose. You should feel a stretch in your hamstrings.
• Hold for 1 to 2 breaths.
• Come slowly to an upright position to exit the posture on an inhalation.
• Keep your head and neck relaxed throughout the movements.

More about → Yoga for Type 2 Diabetes