Mental health can be particularly challenging for diabetics during the monsoon season. They often go through mood swings and stress during this period of the year. The combination of fluctuating weather conditions, changes in routine, and the impact of diabetes on mental health can exacerbate these issues. Here are some factors that contribute to mood swings and stress in diabetics during the monsoon, along with suggestions for managing them:
Factors Contributing to Mood Swings and Stress
- Weather Changes: The gloomy, overcast skies and increased humidity during the monsoon can affect mood and energy levels, leading to feelings of lethargy and sadness.
- Blood Sugar Fluctuations: Unstable blood sugar levels can directly impact mood and mental well-being. High or low blood sugar can cause irritability, anxiety, and fatigue.
- Lack of Sunlight: Reduced sunlight exposure can lead to lower levels of serotonin, a neurotransmitter that contributes to feelings of well-being and happiness.
- Diet and Lifestyle Disruptions: Changes in routine, such as reduced outdoor activity and altered eating habits, can affect mood and stress levels.
- Increased Infections: The monsoon season is associated with a higher risk of infections, which can cause additional stress and health concerns for diabetics.
Ayurvedic tips for mood swings and stress management
Ayurveda, the ancient Indian system of medicine, offers a holistic approach to maintain optimal physical and mental well-being. It focusses on balancing the body, mind, and spirit, providing valuable insights on how to navigate the health challenges that monsoon brings.
Diet and Nutrition
- Balanced Diet: Ahara is the core of Ayurveda. With right diet it is easy to manage your health in various seasons. Consume a balanced diet that includes whole grains, fresh fruits, and vegetables. Whole grains like barley and millet, and legumes like lentils and chickpeas, provide sustained energy and fibre. Favor foods that are light and easy to digest, such as steamed vegetables and soups. Heavy diet is not advisable in monsoon.
- Avoid Sugar and Processed Foods: During monsoon people crave for comfort foods. Limit sugar intake and avoid processed foods to help manage blood sugar levels. Choose foods which do not cause blood sugar spike.
- Herbal Teas: Herbal teas can be both relaxing and sugar balancing. Drink herbal teas like ginger or tulsi (holy basil) tea to boost immunity and reduce stress.
- Bitter and astringent Foods: Include bitter gourd, fenugreek, moringa leaves, karonda, amla and some neem leaves in your regular diet. Bitter foods can help in managing blood sugar levels.
- Avoid raw, stale food and eating out : Raw and stale foods can be risky in this season if hygiene is not taken care of. Prefer fresh cooked meals. Illnesses and discomforts in body leads to stress.
Lifestyle and Routine
- Regular Exercise: Engage in regular physical activities like yoga, walking, or stretching exercises to improve circulation and reduce stress. If it is not possible to go out due to weather, you can easily do yoga and some other exercises at home. Exercise not only helps in managing sugar levels but also helps in regulating stress and mood.
- Yoga and Pranayama: Practice deep yoga and breathing exercises such as pranayama to calm the mind and reduce stress. Yoga postures like Surya namaskar, Pavanamuktasana, Trikonasana, Dhanurasana, Balasana and Shavasana are particularly beneficial. Nadi Shodhana pranayama, Bhramari, Ujjayi Pranayama are good for mental relaxation. Practice in a quiet, comfortable space with minimal distractions to enhance relaxation. Aim to practice yoga and pranayama daily for at least 20-30 minutes daily to experience consistent stress-reducing benefits.
- Adequate Sleep: Ensure you get 7-8 hours of restful sleep to help the body recover and manage stress better. Maintain a regular sleep schedule and create a calming bedtime routine to ensure restful sleep. You may do some meditation at night to relax before going to bed.
Herbal Remedies
There are many herbs sin Ayurveda which can help in both stress management and sugar control.
- Ashwagandha: Consider taking ashwagandha supplements or consult an Ayurvedic practitioner. It is known for its adaptogen properties that help the body manage stress and balance sugar.
- Brahmi: Brahmi is another herb that can help improve mental clarity and reduce anxiety. It is known for its cognitive-enhancing properties and is safe for diabetics.
- Tulsi (Holy Basil): Tulsi is considered a sacred plant in Ayurveda with powerful anti-stress properties. It helps reduce anxiety, improves mental clarity, and supports immune health. It can be consumed as a tea, in capsule form, or as fresh leaves added to meals.
Hydration
- Stay Hydrated: Drink plenty of water to stay hydrated, as dehydration can affect mood and energy levels.
- Warm Water: Prefer warm water and drinks over cold drinks, as it aids digestion.
Mindfulness and Relaxation
- Meditation: Incorporate meditation into your daily routine to enhance mental clarity and emotional balance. You may play some soothing music like mantra chanting to relax at home. Keep your surroundings clean and dry.
- Aromatherapy: Use essential oils like lavender or sandalwood in diffusers to create a calming atmosphere at home.
Environmental Adjustments
- Keep Dry: Ensure your living environment is dry and free from mold, as dampness can affect both mood and health. Keeping your physical health is important for mental health too.
- Sunlight Exposure: Try to get exposure to sunlight whenever possible. Lack of sunlight reduces Vitamin D levels in body which impacts mood.
Ayurvedic therapies and practices :
Abhyanga (oil massage) and shirodhara may be helpful practices for stress management. Detoxification therapy like Panchakarma may also be beneficial for both sugar and stress management. But Ayurveda recommends treatment and supplements according to body type, so do not start any therapy or supplements without expert advice.
By incorporating these Ayurvedic practices into your daily routine, you can help manage stress and mood during the monsoon season while maintaining blood sugar levels. However, it is important to consult with an Ayurvedic practitioner and healthcare provider before starting any new supplements, especially if you have diabetes or other health conditions.