Diabetic Retinopathy – Diet, Lifestyle, Marma, Mudra, Yoga

Diabetic retinopathy is a diabetes complication that affects the eyes. It is caused by damage to the blood vessels of the light-sensitive tissue at the back of the eye (retina). Managing this condition involves not only medical treatment but also a holistic approach through diet and lifestyle changes. This plan integrates Ayurvedic principles, yoga, and mindful practices to support eye health and overall well-being. Always consult with your doctor before starting any new regimen.

– Affirmation/Mantra Chanting:

     – “I am healthy, vibrant, and full of energy.”

     – “Om Tryambakam Yajamahe Sugandhim Pushtivardhanam” (Mahamrityunjaya Mantra)

   – Water Drinking: Start the day with a glass of lukewarm water.

   – Oil Pulling: Swish 1 tablespoon of sesame or coconut oil in your mouth for 10-15 minutes, then spit it out and rinse with warm water.

     – Boil water and add fresh ginger, turmeric, and a pinch of black pepper. Let it steep for 10 minutes. Strain and drink warm.

   – Warm-Up: 10 minutes of light cardio (walking, jogging in place)

   – Yoga Asanas: 

   – Meditation: 10 minutes of mindful breathing

   – Chapati or Oats porridge topped with pumpkin seeds and chia seeds.

   – A side of steamed vegetables.

   – Mint chutney.

   – Quinoa salad with diced cucumber, tomatoes, and bell peppers, dressed with lemon and olive oil.

   – Rice cakes topped with avocado, cherry tomatoes, and a sprinkle of sesame seeds.

– Herbal Tea: A cup of green tea or herbal infusions like hibiscus or chamomile.

   – Grilled chicken breast or tofu with a side of steamed broccoli and quinoa.

   – Fresh salad with lettuce, cucumber, and carrots, dressed with olive oil and lemon.

   – Coriander chutney.

   – Lentil soup with a side of mixed vegetables (bell peppers, zucchini, spinach).

   – Brown rice.

   – Tomato chutney.

   – Chickpea salad with diced cucumbers, tomatoes, and onions, dressed with tahini and lemon.

   – A side of steamed vegetables.

   – Mint chutney.

   – Vegetable stir-fry (broccoli, carrots, bell peppers) with brown rice.

   – A bowl of vegetable soup (no protein).

   – Quinoa and vegetable pilaf with a side of steamed green beans.

   – Spinach soup.

   – Millet porridge with mixed vegetables (carrots, peas, beans).

   – Tomato and basil soup.

   – Meditation: 10 minutes of mindfulness or guided meditation focusing on relaxation.

   – Pranayama: Practice Anulom Vilom (Alternate Nostril Breathing) for 5-10 minutes.

   – Infusion Recipe: Boil water and add chamomile flowers. Let it steep for 10 minutes. Strain and drink warm.

   – Reflect on the day with gratitude.

   – Affirmation: “I am grateful for my health and well-being.”

– Stay hydrated throughout the day.

– Practice mindful eating.

– Incorporate eye exercises such as focusing on distant objects.

– Get regular eye check-ups.

– Avoid excessive consumption of sugary foods and beverages.

– Do not strain your eyes by prolonged screen time.

– Avoid processed and junk foods.

– Eye Health: Use Ayurvedic eye drops like Itone to soothe and protect the eyes.

– Hydration: Drink herbal infusions like Amla and Tulsi tea to support eye health.

– Exercise: Regular exercise improves circulation and helps manage blood sugar levels.

– Vata: Warm, nourishing foods like soups and stews.

– Pitta: Cooling foods like cucumbers, leafy greens, and melons.

– Kapha: Light, spicy foods like ginger tea, leafy greens, and bitter vegetables.

– Asanas: Trikonasana (Triangle Pose), Vrikshasana (Tree Pose), Paschimottanasana (Seated Forward Bend)

– Pranayama: Anulom Vilom (Alternate Nostril Breathing), Bhramari (Bee Breath)

– Meditation: Mindfulness and guided relaxation

  – Netra Marma: Located around the eyes, gentle massage can improve eye health.

  – Prana Mudra: Enhances vitality and vision.

  – Ginger-turmeric infusion

  – Chamomile tea

  – Amla: Rich in Vitamin C, supports eye health.

  – Tulsi: Known for its anti-inflammatory properties.

Managing diabetic retinopathy requires a comprehensive approach that includes a balanced diet, regular exercise, and mindful practices. By following this plan and consulting with your healthcare provider, you can support your eye health and overall well-being. Remember, consistency is key, and every small step towards a healthier lifestyle makes a significant difference.

Note: Please consult with your doctor before starting any new diet or lifestyle plan.