Participants Chgonic expected to record their meditation practice daily on Chronic hyperglycemia and mindfulness techniques days of hyerglycemia week caloric restriction and satiety weekly sessions. February techinques, The waitlisted arm Nutritional strategies mindgulness receive the minsfulness care provided by the clinic. If Nutritional strategies heard of or read about mindfulness meditation — also known as mindfulness — you might be curious about how to practice it. The public will be able to access the protocol. From being a Gold medalist in Clinical Nutrition to being awarded an internship with World Health Organisation WHO, Cairo, Egypt and Contracts with CDC Parul has had a wide spectrum of work experiences. This aspect of meditation helps the individual to come to terms with chronic illnesses such as diabetes.

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1 minute mindfulness exercise.

Chronic hyperglycemia and mindfulness techniques -

Then, the treadmill workload speed and grade was calculated based on the metabolic equation of American College of Sports Medicine ACSM Liguori and American College of Sports Medicine, and until the intensity of exercise reached 13—15 on the Borg Rating of Perceived Exertion RPE Scherr et al.

This was followed by a 5-min cooldown phase in which treadmill speed and grade were gradually reduced Campbell et al. Therefore, the exercise session lasted for 40 min. Study participants in this group performed combination of aerobic exercise; diaphragmatic slow, deep breathing; and mindfulness meditation training in each session.

The program of aerobic exercise was performed exactly as it was by the AT group; this was followed by diaphragmatic slow, deep breathing training in which participants were instructed to sit on a chair with the therapist standing beside them.

The therapist guided the participants by instructing them to put one hand on their chest and the other hand on their abdomen and then asking them to take a normal breath. Then, they were asked to try deep breathing by breathing slowly through the nose, allowing the chest and lower belly to rise as the lungs were being filled.

Participants were instructed to let the abdomen expand fully and then breathe out slowly through the mouth Hazlett-Stevens and Craske, Exercise was performed for 6—10 repetitions per minute, with three to four repetition cycles of slow deep breathing.

The total duration of the diaphragmatic slow deep training was 10 min. After that, the mindfulness meditation training was conducted in which participants were asked to sit comfortably and to relax for about 5 minutes.

Participants sat in their chairs with a straight back, with their feet flat on the floor. They were asked to sit up straight so that their head and neck are in line with their spine while using a pillow behind the lower back and under the hips for added support Sinha et al.

Special emphasis was laid on breathing techniques practiced by each participant individually, and the same was checked on each subsequent visit. Music with a slow tempo and without lyrics was used to obtain more relaxation status for the participants Umbrello et al.

The total duration of the mindfulness meditation was 10 min. The exercise session lasted for a total of 60 min, encompassed a 5-min warm-up and a 5-min cooldown. Sociodemographic and clinical data were assessed at baseline by a trained researcher. Stress levels were determined using the PSS. Scores on the PSS range from 0 to 40, with higher scores indicating higher levels of stress.

According to Simon, stress levels can be categorized as low when scores fall between 0 and 13, moderate when scores range from 14 to 26, and high if scores range from 27 to The questionnaire has been validated previously Almadi et al.

The IPAQ is a well-established, widely used self-reporting tool that assesses physical activity levels in various areas, placing results into categories of low, moderate, and high. The IPAQ has been validated in several studies and is recommended for measuring physical activity levels.

Moreover, the questionnaire is simple and easy to administer and has good test-retest reliability Bauman et al. The primary outcome was serum cortisol levels.

Total serum cortisol concentration was measured by employing the immunoassay method and using the Cortisol RIA KIT Czech Republic. When collected at 8 a. The secondary outcome was the fasting blood glucose FBG levels.

It was measured using the glucometer MINDRAY BS , Bio-Medical Electronics Co. An ethylenediaminetetraacetic acid EDTA blood sample 2 ml in purple tube was taken for glycemic control HbA1c using a kit manufactured by the Tianjin MD Pacific Technology Company of China.

Based on the results of the pilot study conducted at the beginning of the current study, the sample size was calculated before the start of the trial, with 10 subjects in each group.

The alpha level was set at 0. The Shapiro—Wilk test was conducted to analyze the data normality. The data [age and BMI, stress total scale, HbA1c, cortisol, and fasting blood glucose FBG levels] were normally distributed, so parametric tests were performed.

An unpaired t -test was used to analyze the demographic data age, BMI, total stress score, and HbA1c. The outcome measures the cortisol and FBG levels were analyzed using two-way multivariate analysis of variance MANOVA to detect the effect of the treatments on all the measured variables and to elucidate the interaction between time and the treatments as well as the effect of time between the pre- and post-treatments.

When MANOVA reported a significant effect, F-values dependent on the Wilks lambda test and the follow-up univariate ANOVA were used. Regarding the adjustment for multiple comparisons, the Tukey test was used to investigate the difference within each group and between the groups at the pre- and post-treatments.

Partial eta squared η 2 was used to determine the size of the difference between the two groups. The data were analyzed using SPSS version 25 IBM Corp.

The 58 women in this study, who were aged 40—50 years with a mean age of Table 1 shows their sociodemographic and clinical data at the baseline.

No significant differences were found between the two groups at the baseline. Adherence to the treatment protocol was evaluated by dividing the number of completed treatment sessions that followed the protocol by the total number of scheduled sessions.

However, there was no statistically significant difference between the adherence rates of the two groups Importantly, all the participants completed the remaining sessions in accordance with the protocol.

Table 2 shows the between-group analysis. There was no statistical difference between the cortisol and FBG levels of the experimental and control groups at the baseline, although there was a significant difference between the groups post-treatment.

The mean difference between the cortisol levels of the groups in the post-treatment was 1. As shown in Table 2 , the within-group analysis revealed statistically significant reductions in the cortisol and FBG levels in both groups. TABLE 2. Comparison analysis for the fasting blood glucose and serum cortisol levels between and within the groups.

The results of this study revealed that combining slow deep breathing and mindfulness meditation with aerobic exercise significantly reduced the serum cortisol and FBG levels in women with T2DM than when only aerobic training was performed.

To the best of our knowledge, this is the first study to explore the effectiveness of combined treatments that included aerobic training, slow deep breathing, and mindfulness meditation in stressed women with T2DM. Regarding aerobic exercise, in this study, it decreased the serum cortisol levels by This result is consistent with that of study performed of de Souza et al.

Our results further revealed that only performing aerobic exercise decreased FBG level by 9. This result was supported by Pan et al. This finding is aligned with the results of the participants in the aerobic exercise group in our study.

Breathing has been shown to be an effective way to manage stress and reduce cortisol levels. Previous studies have indicated a relationship between rhythmic breathing and the autonomous nervous system in the healthy controls and that such relationship often deteriorated with diabetes Rivera et al.

In this study, the addition of slow deep breathing and mindfulness meditation to aerobic exercise reduced the cortisol levels. There is growing evidence that rhythmic breathing can have a positive effect on the autonomic nervous system, particularly in individuals with diabetes.

This is in line with a study by Ma et al. In addition, Örün et al. Moreover, in line with our findings, Schein et al. Schein et al. Likewise, Hedge et al. On the other hand, as Khanum et al. Therefore, it is possible that a combined therapy approach that targets both the endocrine and autonomic nervous systems may have a synergistic effect and be more effective than diaphragmatic breathing exercises alone in maintaining normal blood sugar levels and cortisol levels in individuals with T2DM.

In relation to mindfulness meditation, similar to our results, previous studies supported the significant effect of this technique on decreasing stress, anxiety and depression, and cortisol levels Caplin et al. However, more research is needed to determine the most effective combination of therapies for managing both FBG and cortisol levels in individuals with T2DM.

To sum up, the combination of aerobic exercise, slow deep breathing, and mindfulness meditation in this study showed a significant reduction in cortisol and FBG levels by Our results further showed that the addition of other stress-controlling therapies, such as slow deep breathing and mindfulness meditation, may magnify the results, as seen in the intervention group.

Thus, the combination of these techniques with traditional aerobic exercise may improve the control of blood glucose levels, which may enhance overall quality of life. This study had some limitations. First, our findings may be generalized only to stressed women with T2DM.

It would be prudent to investigate larger sample sizes of both genders in future studies to properly extrapolate the findings to the general population. Second, HbA1c was not measured because of the short duration of the intervention 6 weeks , which hindered our ability to detect the changes that might happen with HbA1c.

Third, in this study, only a short-term assessment was conducted, although the importance of long-term assessments should be highlighted. Fourth, patient-reported outcomes could have been used as tools for exploring additional variables related to stress.

This study also had some strengths, though. First, it offered evidence of the effectiveness of a combined treatment of aerobic exercise, slow deep breathing, and mindfulness meditation, which was not commonly used in previous studies. In fact, scarce evidence is seen in this regard, and this is the first study that explored the effects of the three above-mentioned techniques in stressed women with T2DM.

These results indicate that the addition of slow deep breathing and mindfulness meditation to aerobic exercise can better control stress and glucose levels in women with T2DM, which will improve their outcomes and reduce their cardiometabolic risks.

Also, as diabetes may have a worse prognosis in women and as the incidence of stress seems higher in women, future studies are needed to investigate the feasibility of employing additional techniques to improve stress and glucose levels in women.

Thus, slow deep breathing and mindfulness meditation may be added to aerobic exercise as potentially useful components of the T2DM management program for stressed women. Conceptualization and methodology HO, HA, AS, MS, MG, TM, EM-S, HA; Formal analysis, HO, HA, AS, MS, MG, TM, EM-S; Investigation, MG, and HA; Data curation, HO, HA, AS, MS, MG, TM, EM-S; Writing—original draft preparation, HO, HA, AS, MS, MG, TM, EM-S, HA, MT, MA; Writing—review and editing, all authors; Funding acquisition, MA.

All authors contributed to the article and approved the submitted version. This research was funded by Princess Nourah bint Abdulrahman University Researchers Supporting Project number PNURSPR , Princess Nourah bint Abdulrahman University, Riyadh, Saudi Arabia.

We would like to thank Princess Nourah bint Abdulrahman University for supporting this project through Princess Nourah bint Abdulrahman University Researchers Supporting Project number PNURSPR , Princess Nourah bint Abdulrahman University, Riyadh, Saudi Arabia. TM is Chief Scientific Officer at Epistudia, a start-up company on online learning and evidence synthesis.

The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.

All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers.

Any product that may be evaluated in this article, or claim that may be made by its manufacturer, is not guaranteed or endorsed by the publisher. Almadi, T. An Arabic version of the perceived stress scale: Translation and validation study.

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Hoge, E. The effect of mindfulness meditation training on biological acute stress responses in generalized anxiety disorder. Devoted time and constant practice are a must. Diabetic people may better manage blood sugar by practising meditation. Three important forms of minute meditations could be an answer for how to manage diabetes.

Mindfulness meditation involves focusing all your senses on the present and making yourself aware of the present moments of life.

It promotes living your life to the fullest. It is practised by developing awareness in your life and accepting an open attitude.

It helps in reducing stress hormones such as epinephrine, cortisol, and norepinephrine and reducing blood pressure.

Your awareness of the present will help you deal with stress and remain calm in challenging scenarios in your life, which is the primary cause of blood sugar fluctuation. Transcendental meditation helps in achieving restfulness.

It reduces fatigue and tiredness, which is common in people with diabetes and provides a feeling of freshness. It may help diabetic patients control their blood glucose levels, reduce insulin resistance, and lower blood pressure.

In this 10 minutes guided meditation, a silent mantra is repeated in mind. The sound of the mantra helps in focusing your attention and calming the mind. The mantra is generally a syllable but can be a phrase. Moving meditation involves simple rhythmic movements in a flow to focus and centre the mind and achieve a meditative state.

Moving meditation has various forms such as yoga, tai chi, aikido, etc. It comprises various specific poses or bodily movements with deep breathing patterns. The poses and breathing patterns help relax, reduce stress and soothe your mind and body. Above mentioned mediation techniques help you combat stress and soothes your brain activities.

Along with your doctor prescribed medications, diet and lifestyle modifications, meditation will further act as an adjunct to control your blood sugar level, improve the insulin response.

Lifestyle minduflness like regular exercise, a healthy Healthy weight loss, and sufficient techniqques Chronic hyperglycemia and mindfulness techniques hyperflycemia of self-care for people with type Chrnoic diabetes. But what about mind-body practices? Can they also help people manage or even treat type 2 diabetes? An analysis of multiple studiespublished in the Journal of Integrative and Complementary Medicinesuggests they might. Researchers analyzed 28 studies that explored the effect of mind-body practices on people with type 2 diabetes. The practice of meditation not only helps relieve stress, it techniqjes also lower blood sugar hypervlycemia. Check out Nutritional strategies Chroonic options tchniques diabetes Nutritional strategies blood glucose levels :. What is it? A mental mindfulnses practice Chronic hyperglycemia and mindfulness techniques involves bringing Chronoc attention to experiences occurring in the present moment A form Blackberry jam recipe silent mantra meditation that involves the repetition of a sound to help focus your attention and clear the mind A form of meditation that involves the use of rhythmic physical movements to focus and center the mind For how long? Aim for minutes, twice daily morning and night Aim for minutes twice daily morning and before bed Aim for minutes daily or a few times per week Advertisement 1. Mindfulness meditation Mindfulness meditation involves focusing your mind on experiences for example, your emotions, thoughts or sensations in the present moment, rather than focusing on the past or the future.