Time For A Gut Check – Yoga Therapy for Type 1 Diabetes and Gastroparesis

Time For A Gut Check – Yoga Therapy for Type 1 Diabetes and Gastroparesis

A ROOT Awakening: Time For A Gut Check – Yoga Therapy for Type 1 Diabetes and Gastroparesis

Guest blogger: Evan Soroka, evansoroka.com, @diabeticyogini

A big thanks to Evan for sharing her insights with the ROOT Tribe! Check out her bio below and learn more through her newsletter.

Gastro-whatso-sis? Don’t worry, I hadn’t heard about it either until I realized that I had it. Gastroparesis, also known as delayed stomach release, slows down or even stops the stomach’s ability to release food into the small intestine. It’s a common side effect of diabetes and other chronic illnesses, but most common in type 1 diabetics who have been diabetic for over 10 years (me!!)(3). This causes a trifecta of gastrointestinal problems such as gas, bloating, acid reflux and general feelings of ick and discomfort. And if that wasn’t bad enough, this also wreaks havoc on blood sugar control, which inhibits a type 1 diabetic’s ability to discern when to take insulin for a meal.

As a type 1 diabetic, for years I had suffered from all of gas, bloating – you name it – and uncontrollable blood sugar numbers. My inability to anticipate my digestion time caused me to miscalculate my insulin to carbohydrate ratio, which led to crashes followed by subsequently a skyrocket – think blood sugar yoyo. Its onset was cyclical but unpredictable and extremely disruptive to my life. I had no clue what was causing this!

Like a good diabetic yogini, I tried every natural remedy under the sun. Candida-cleanse, parasite cleanse, I went vegan, I went paleo, I went auto-bleeping-immune paleo…I took A LOT of vitamins. When that didn’t work, I went the other route: antibiotics, sonogram and MRI.

To no avail, I spent a small fortune on trying to figure it out. I didn’t “figure it out” until I started using a continuous glucose monitor. With a newfound ability to be hyperaware and vigilant of my blood sugar patterns, I saw a correlation between my stomachaches and blood sugar levels. I read about gastroparesis in Dr. Bernstein’s Diabetes Solution and was shocked to see my whole life in one description. When I asked my doctors and nutritionist they all responded like “oh yeah, at this point with 20 plus years of diabetes, you should definitely have that.” Light bulb!

So, what causes gastroparesis? Gastroparesis is caused by damage to the vagus nerve, which can be occur with illness or, in my case, high blood sugars. The vagus nerve, is a vital part of the body’s natural ability to relax and aids in parasympathetic control of the heart, lungs, stomach and digestive tract. The health and resilience of the vagus nerve is known as vagal tone and healthy vagal tone helps us regulate and calm our bodies after a fight-or-flight stress response to danger. Low vagal tone does the exact opposite (1), which in turn leads to higher levels of stress and decreased ability to control blood sugar – a diabetics worst nightmare.

This is where we fuse yoga therapy and diabetes. Here’s what we know so far: gastroparesis is caused by higher blood sugars that damage the vagus nerve, a side effect of gastroparesis is higher blood sugars and the vagus nerve is important to our body’s ability to regulate stress. The key to healing the body’s response to stress is by improving vagal tone. You can stimulate vagal tone and reduce gastroparesis flare-ups by specific yoga therapy techniques that aid in parasympathetic activation. Here are what I’ve found to be most effective:

Improve Vagal Tone:

Breathing: If you monitor your heart rate while breathing you will find that when you inhale your heart rate rises and when you exhale, your heart rate lowers (2). In yoga, we apply a specific breathing method called ujjayi pranayama or victorious breath, which allows for a larger threshold of breath and improved control of breath. Ujjayi pranayama is a slight valve of the glottis in the back of your throat. Breathe in and out the nose by slightly closing the glottis opening versus breathing from the nostrils.

Challenge: Spend a few minutes watching your breath. Progressively lengthen your exhale so it become twice as long as your inhale. Make sure you do this without strain in your breath or you will trigger a stress response. Stay for 5 minutes.

 Yoga poses: If exhale is calming, so too are twists and forwards bends. Always move into twists and forward bends on exhale. Try moving into a standing forward bend or twist on exhale, lengthening your exhale each time, then stay for several breaths maintaining ujjayi awareness.

Caution: twists and flexion should be done lying on the back before any seated twists.

Meditation: Meditation is good for everyone, but just like flossing your teeth most of us do not do it enough. After you practice some dynamic forward bends and twists, sit and practice your breathing exercises. Next, relax your breath and simply feel your breath move in and out without trying to breathe. Watch what arises in the field of your attention. Your breath affects your mind and your mind affects your breath. If you’re just getting started on meditation, you can explore a few popular apps like Headspace and Calm.

Agni Sara: Dr. Bernstein refers to nauli as a way to stimulate the stomach to release. Nauli is considered a purification technique. There are many versions of nauli and can be quite complicated for even an experienced yoga practitioner. I recommend starting simple as once again, you do not want to induce a stress response.

  • Stand with your feet slightly wider than hip width distance.
  • Bend your torso forward about 1/3 of the way placing your hand on your thighs.
  • Exhale completely and pause after exhalation.
  • While you pause, deeply draw your abdominal muscles in and up towards the ribcage.
  • Hold breath empty a few seconds before you release.
  • Try to relax mind when pausing.
  • Slowly inhale and release belly.
  • Repeat 12x

Just like yoga therapy, type 1 diabetes and gastroparesis do not have a one-size fits all cure. We cannot cure type 1 diabetes (yet) but we can manage its symptoms and side effects with patience, curiosity and kindness. Be patient with the process as it will not be automatic. With practice, you will become progressively more aware of not only gastroparesis onset but also how other factors in your life (and low vagal tone) may in fact be contributing to your level of suffering. If you want to learn more about how to use yoga therapy to manage type 1 diabetes or any other chronic condition, please subscribe to my newsletter.

 

Bibliography:
​1.https://mosaicscience.com/story/hacking-nervous-system
2.http://www.diabetes.org/living-with-diabetes/complications/mental-health/stress.html?referrer=https://www.google.com/
3. http://www.webmd.com/diabetes/type-1-diabetes-guide/diabetes-and-gastroparesis#1
4. Bernstein, Richard K. The Diabetes Solution. Little Brown Publishers. 1997.

©Evan Soroka Yoga Therapy 2017

Evan Soroka, C-IAYT, E-RYT 500, is based out of Aspen, Colorado. She specializes in the art of yoga therapy, a blending of modern-day physical & psycho-therapy with the ancient science of ayurveda and yoga. Evan trained in the tradition of Viniyoga™ with Gary Kraftsow and the American Viniyoga Institute. Evan skillfully guides clients to reclaim their power from the stressors of modern-day society all within a structure that is tangible and accessible to people from all walks of life. Working with Evan you will gain the tools to become your own masterful conduit for change. She attributes her health and wellbeing to the science of yoga therapy discovered through her own personal journey with type 1 diabetes as well as under the seasoned direction of her teachers Gary Kraftsow and Rod Stryker. You can find her online at evansoroka.com and on instagram @diabeticyogini

Learn how you can work with Evan personally today!

Sleep Right Not Tight

Sleep Right Not Tight

A ROOT Awakening: Sleep Right Not Tight

I have always been somewhat of an energizer bunny. And yes, I am guilty of trading in my sleep and rest to get things done. It took years of practice and experience to realize just how important rest and sleep are to total well-being. I soon began to realize that “you can’t give from an empty well” and was (and still am) fascinated by the universal rhythm and concept of rest.

Everything that has ever been created operates in a specific rhythm. Sleep and rest are an integral part of that rhythm. For centuries, on the 7th year, farmers would “let the lie fallow” meaning; let it rest. This was essential in order to restore the land’s fertility as part of a crop rotation. Similarly, in biblical texts, people are supposed to rest on the Sabbath. Again, this was a way to prevent burnout.

Today, we are confronted with constant stimuli (from technology to caffeine) and the hectic schedule of modern life. Most adults are averaging 6.5 hours of sleep and are operating from a place of depletion. Studies have proven that sleep deprivation can negatively affect memory, judgment, mental and emotional health, and can compromise our immune system. Additionally, lack of sleep puts us at greater risk of preventable chronic diseases like type 2 diabetes, heart disease, and cancer.

So how do we start to address these effects and finally let ourselves rest? Here are some new habits I’m starting to incorporate to get my rhythm back on track.

Blue light is not so special

After a long day, I used to find comfort in falling asleep to the noise of the television or reading news on my phone until my eyes got heavy. My heart sank when scientists discovered the negative effects of this habit. Televisions and cell phones (as well as other devices) emit blue light, which has been shown to keep you stimulated, suppress melatonin production (the sleep hormone) and shorten our sleep cycle. Studies show that those exposed to blue light before bed were sleepier and took longer to wake up, which explains my past grogginess (yawn!)

I’m now working to replace this habit by jumping into bed early (even if I’m not fully ready to sleep) to create the space for some quiet “me” time. Sometimes I meditate, sometimes I just breathe  (check out my breathing blog). This is a way for me to reconnect with the earth (and its natural rhythm) and promote melatonin production. Don’t get me wrong, there are still nights where I fall asleep in front of the TV, but the important piece here is that I am making an effort to meditate at least 3 nights a week in order to shift my habit. This is a process!

Stretch before sleep

A tense body is a stressed body and stress is a big contributor to a disturbed night’s rest. At the end of most days, I noticed my body would feel heavy and tight. This was another great reason to plop down on the couch and yep… you guessed it- watch TV! Although laying on the couch, reading, or watching TV may feel relaxing in the moment, they do not produce the physical and psychological benefits of the relaxation response (parasympathetic nervous system).

Gentle stretching coupled with slowed breathing is a much better way to progressively relax our muscles and let go of the day’s energy. We are not only encouraging our muscles to release, but we are also releasing tension in our fascia (the thick connective tissue that covers every muscle, bone, nerve, and organ). Because our fascia runs throughout the entire body, releasing fascial tension can stimulate our nervous system.

My top 2 favorite bed time stretches:

  • Supported bridge pose or legs up against the wall (or headboard): Helps reverse rounded shoulders, promotes lung expansion to ease breathing, lengthens cervical spine, and allows blood to easily flow to vital organs. (Place a block or pillow underneath the hips for support and to create an incline.)
  • Seated or Reclining forward fold: Stretches the entire back body, helps focus our attention inward and offers a cooling effect on the nervous system.

What new habits will you incorporate to improve your sleep? Comment below and share your favorite ways to balance your mind, body and soul for a good night!

Overcoming Chronic Pain

Overcoming Chronic Pain

A ROOT Awakening: Overcoming Chronic Pain

Chronic pain is no joke as I’m sure anyone who lives with chronic pain can agree. For over a decade, opioids have been on the front lines for chronic pain treatment. But with more than 100,000 overdoses later, long term use of opioids to treat chronic pain is not only unsustainable but also dangerous.

I’m not stranger to chronic pain. When I was 14 years old (yes just 14), I began experiencing intense lower back pain from years of poor posture and lack of body awareness. After seeing numerous doctors, I decided to take matters into my own hands and dive heavily into a therapeutic yoga practice. I had heard that yoga was great for posture and it didn’t hurt that everyone who practiced gushed over its ability to keep you long and lean! Before long, I started seeing results in my symptoms as I strengthened my posture and overall happiness.

It was through this personal journey that I found what I’m calling the “3 Bs” of how yoga therapy can work to help improve, manage and even prevent chronic pain.

Brain: I’ll be the first to admit that I used to think that meditation was either a waste of time or an excuse for a nap! Little did I know it was one of the most vital parts of my healing because of its impact on the brain. Recent studies done by the National Institute of Health show that practicing yoga therapy can prevent or reverse the effects of chronic pain on the brain. Chronic pain leads to less grey matter which can negatively affect memory, emotions and cognitive functioning. But, when you engage in activity that engages both mind and body your grey matter increases! Yoga practitioners were found to have more grey matter (vs. the control group) in multiple parts of the brain, including those involved in pain regulation.

Body: Chronic pain contributes to stress and tension which is further aggravated by a sedentary life style, lack of exercise and poor posture. Adapted yoga therapy postures bring both steadiness and suppleness to the body, which relaxes this tension. I was so excited when I finally felt what it meant to feel connected to my body and began strengthening the parts of my body needed to properly support my spine. This allowed me to let go of the tension and the “protective” guarding patterns I had adopted – letting my guard down. I spent time reconnecting with and realigning my body, and re-learning how to use my whole body which ultimately strengthened my muscles, optimized tissue functioning and opened vital energy channels.

Breath: The stress of chronic pain can affect everything from your energy levels and ability to work to your personal relationships and emotional well-being. Like many of us who struggle with chronic pain, I began to feel helpless, hopeless and trapped. When I was in pain, I felt frustrated, discouraged, and tense which caused my breath to be strained, short and shallow. This type of breathing not only feeds physical and emotional pain but also can add anxiety. As I began to pay more attention to my breathing, I gained more control of my physical and mental state. I learned that just as thoughts and emotions affect my breathing pattern, the opposite is also true. Our breathing pattern is reflected internally as stressful or relaxed and the body responds accordingly. I found it impossible to stay frustrated and tense while breathing in a slow, deep and conscious way. In my opinion, it is probably the single most valuable thing that a patient in chronic pain can learn on the road to recovery.

 

 

 

 

Superfoods To Super Size Your Health And Healing

Superfoods To Super Size Your Health And Healing

A ROOT Awakening: Superfoods To Super Size Your Health And Healing

It is no surprise that food plays a role in how we feel and how we heal. The food we eat can contribute to increased inflammation, anxiety and stress which in turn can lead to pain and disease. For centuries, eastern healing models such as Traditional Chinese Medicine, yoga therapy and Ayurveda frequently use herbs and foods to therapeutically treat symptoms of acute and chronic disease, mental health, and injury.

For example; turmeric root has been used in India for thousands of years as a spice and medicinal herb. Recently in the West, turmeric has been gaining popularity for its anti-inflammatory properties. Numerous studies have shown that turmeric’s active ingredient curcumin is not only a powerful antioxidant, but also can be used to help reduce pain and inflammation for people suffering from arthritis, colitis, irritable bowel syndrome, fibromyalgia, bronchitis and even depression!

We wanted to know more about healing foods, so we sat down with licensed acupuncturist, nutrition and wellness expert Abby Diamond to ask her what she names as her 3 superfood must haves.

What are your 3 go to wellness boosting foods or herbs?

 “There are thousands of herbs out there that do wonderful things, but it can be overwhelming and confusing.

#1. I love Jujube dates. They are a natural sedative. Anytime I’m feeling a little anxious, I grab a handful of dates! Jujube dates contain saponin, which has a soothing effect on the entire nervous system. They’re also rich in vitamin C and antioxidants which help to fight disease (like cancer) and signs of aging.

#2. Another love of mine is dandelion. I start my day with dandelion tea because it is packed with antioxidants.  It’s also known as a “natural antibiotic”. As a high source of vitamin A and vitamin K, dandelion cleanses the liver, supports bone health, fights diabetes, skin infections and so much more. Not to mention, historically, dandelion has been used to treat problems relating to the liver, gallbladder, kidneys and joints.

#3. I never leave the store without grabbing a bag of goji berries. They are a household staple! Goji berries are another high level antioxidant food and are known for their anti-aging effects. They act on the liver and kidneys, support eye health, joint health, and even libido if eaten often. I usually add goji berries to my smoothies, hot cereal or hot water to create a delicious immune-boosting tonic.

The best part? All these things can be easily found at your local grocery store! Enjoy!”

Do you have a favorite super food recipe for our readers?

“Yes! In the summer months, I always start my day with this non-dairy, plant-based smoothie.

2 cups       almond milk or pea milk (yes that’s a thing)

1 scoop      plant protein of choice (I use Vanilla Mushroom Protein from Moon Juice)

1-2 cups    baby spinach or romaine (sometimes both)

1                  soft brown-spotted banana

¼                avocado

This day starter is so creamy, filling, and delicious. It also gives me a ton of energy!”

Hey ROOT Readers! Do you have a go to superfood recipe? Share your favorite for a chance to have it made and featured on IG! Follow us @rootyogatherapy_

Subscribe and save! All “A ROOT Awakening” subscribers will get a special 20% off your initial (in person or Skype) consultation and treatment with Abby when you mention this blog!

Contact her directly at:

Abby Diamond, L.Ac.

The Womb Wellness Center

Solon, OH

abbydiamond415@gmail.com

216-633-2828

 

 

 

ROOT Hero Isadora Dantas: Break Out Of Your Rut And Reclaim Happiness

ROOT Hero Isadora Dantas: Break Out Of Your Rut And Reclaim Happiness

This week’s blog post features our very first entry of our “ROOT hero” series. Each month, we’ll feature everyday heroes harnessing the spirit of yoga therapy in new and unexpected ways. Remember, yoga therapy isn’t just about what happens on the mat, but also how you infuse habit change off the mat.

I’m especially excited about our first hero: Isadora “Isa” Dantas! Isa is product manager, creative mind and public speaker living in Santa Monica, CA. Through her public speaking, Isa empowers others to reclaim their happiness by breaking  routines and changing perspectives – habit change to the rescue!

Watch Isa in action:

https://www.youtube.com/watch?v=aOHWlVkIjjI

https://www.youtube.com/watch?v=8qt1-ISAyOc&t=4s

 

Isa’s passion for finding happiness started when she moved from from Brazil to New York City to get her masters at Parsons School of Design. The shift from the sunny beaches of Brazil to her new concrete jungle in NYC made her feel isolated, sad and depressed. She longed for the human contact she once flourished in and knew she had to find a way to reinvigorate herself and get out of this rut.

Why is Isa a ROOT hero?

Isa used this opportunity to not only change her own habits but also help others change theirs. She based her thesis around “Creating happiness through kindness” and began finding ways to alter New Yorkers routines with a single positive moment.

She set up “urban interventions” around the city that ranged from small gestures like sharing her umbrella with a stranger to elaborate ones like setting up a free compliments booth in Union Square on Valentines Day (watch her video for more). The whole point was to just do something small to re-trigger the brain away towards joy and shift perspectives. The results were instant, once grumpy commuters instantly smiled, laughed and engaged with each other. These little moments may have been little but they were mighty in their impact.

Small interventions or routine shifts is where the magic happens for Isa’s New Yorkers and for yoga therapy. Whether the intervention is getting an unexpected hug from stranger or just taking 3-4 minutes to check in our your breath each morning, these small moments away from your routine add up overtime and help shift and restore balance.

Thank you Isa for proving that tiny shifts can move mountains!

Are you or someone you know practicing yoga therapy principles in indirect and interesting ways? Email us at jasmine@rootyogatherapy.com and you may be our next ROOT hero!