As an internist, I see patients suffering from diabetes every day.
The stress of strict diets, taking multiple medications, and health-related financial worries can take a toll on a person over time.
Mindfulness and meditation are great ways to cope with everyday stress and make it easier to accept and live with chronic illnesses. Once considered alternative therapies, these practices are now being recognized by mainstream medicine for their numerous health benefits.
What is Mindfulness and Meditation?
The essence of mindfulness is total focus and concentration on the present moment, without judgement, while meditation, involving focused breathing and guided imagery, is a technique used to train attention and awareness.
Combining mindfulness and meditation can create a powerful synergy that promotes wellbeing.
How can mindfulness and meditation help people with diabetes? The benefits are multifaceted. First of all, they both significantly reduce stress and improve sleep, which is essential for diabetes management. Stress hormones such as cortisol increase blood sugar levels, making blood sugar control difficult. By reducing stress, mindfulness and meditation can help stabilize and maintain hormones over time.
Additionally, it increases self-awareness and helps individuals become more attuned to their body's signals. This increased awareness can lead to better food choices, more consistent exercise habits, and improved medication adherence – all key components of diabetes management.
As an added benefit, mindfulness and meditation can restore healthy blood flow and oxygen supply and reduce high blood pressure, all of which can help prevent the onset or worsening of heart disease in the future.
Several types of treatment
There are several types of mindfulness or meditation therapy that may be particularly effective for people with diabetes. Mindfulness-Based Stress Reduction (MBSR) is a program that combines mindfulness, meditation, and yoga. It has been shown to improve anxiety, depression, and pain in a variety of chronic illnesses, including diabetes.
Another approach is mindfulness-based cognitive therapy (MBCT), which integrates cognitive behavioral therapy and mindfulness practices, and can be particularly helpful for people suffering from diabetes-related depression and anxiety.
For those who prefer a more active approach, mindful movement practices such as tai chi and yoga can offer the benefits of meditation while also providing the gentle exercise that is so important in diabetes management.
Evidence supporting the use of mindfulness and meditation in diabetes treatment is rapidly growing. Regular meditation can lead to changes in brain structure and function, improving areas involved in emotion regulation and decision-making, leading to healthier habits. Research has shown that this mind-body connection is as effective as first-line diabetes medications such as metformin.
While these findings are encouraging, it's important to remember that mindfulness and meditation are not meant to replace standard diabetes care. Rather, they should be seen as complementary practices that enhance an overall treatment plan.
Managing diabetes is a team effort
By working closely with your healthcare provider and exploring holistic approaches like mindfulness and meditation, you can take great steps toward improving your health and well-being. There are many amazing behavioral health providers, yoga practitioners, life coaches, and more in your local area who are happy to help. Mindfulness and meditation could be the missing piece that can help you improve your blood sugar control, reduce stress, and improve your quality of life.
Never underestimate the power of the mind! To everyone in Guam, please take care of yourself and stay healthy!
Dr. Vincent S. Duenas is an internal medicine physician at FHP Health Center and chief medical officer for TakeCare Insurance Company, Inc. He is also a Pika's Best Family Physician for 2023. If you have any questions about this topic, please contact Dr. Duenas via email at [email protected].
Dr. Vincent S. Duenas is an internal medicine physician at FHP Health Center and chief medical officer for TakeCare Insurance Company, Inc. He is also a Pika's Best Family Physician for 2023. If you have any questions about this topic, please contact Dr. Duenas via email at [email protected].
