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Type 2 diabetes is one of the most common long-term health conditions, and many people ask whether yoga can help. The old version of this post described a small trial in which yoga lowered blood glucose and a few patients cut their medication. I could not trace that study, so I have not repeated its numbers. Here is what larger and better-documented research says, and how to practice without putting your health at risk.

How common is diabetes?

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) estimates that 38.4 million people of all ages in the United States, about 11.6 percent of the population, had diabetes in 2021. Type 2 is the most common form. According to NIDDK, you are more likely to develop type 2 diabetes if you are 45 or older, have a family history of diabetes, or are overweight or have obesity, and physical inactivity and high blood pressure also affect your chances. Symptoms often develop slowly over several years, and many people have none, which is why regular check-ups matter. Read the full overview on the NIDDK page about type 2 diabetes.

Does yoga lower blood sugar?

Probably a little, but the evidence is not strong enough to call it a treatment. A 2017 meta-analysis in the journal Journal of Diabetes Investigation combined 12 randomized trials with 864 adults who had type 2 diabetes. On average, yoga was linked to a fall in fasting blood glucose of about 24 mg/dL and in hemoglobin A1c of about 0.47 percentage points compared with the control groups. Total cholesterol and LDL also fell slightly and HDL rose. The authors concluded that yoga benefits adults with type 2 diabetes, but the results varied a lot between trials (heterogeneity was high), so the size of the benefit is uncertain. Yoga is best seen as a useful extra alongside the care plan from your doctor.

Why might it help?

Researchers do not know for certain. Yoga is physical activity, and the old post argued that the exercise alone could not explain the results and that stress reduction played a part. That is an idea, not a proven mechanism. What is well established is that exercise helps people with diabetes: MedlinePlus says it can help lower blood sugar without medicines, reduces the risk of heart disease and can lessen the symptoms of depression and stress. It adds that exercise benefits your health even if it does not cause much weight loss, and that it may take several months of regular exercise before you see changes. Our post on everyday activities that count as moderate exercise shows how to build more movement into the day.

What should you do before you start?

Talk to your health care provider first. MedlinePlus says an exercise program is safe for most people with diabetes, but your provider may want to check your heart or eyes before you begin, especially if you have symptoms such as shortness of breath or chest pain on exertion. If you take insulin or other medicines that can lower blood sugar, ask how to adjust them when you exercise, because activity can cause blood sugar to drop too low. Do not reduce or stop any medicine on your own because yoga seems to be working. Some vigorous exercise can also harm the eyes if you have diabetic eye disease, so get an eye exam first.

Which kind of yoga should you try?

Look for a gentle class or a beginner video and tell the instructor that you have diabetes. The National Center for Complementary and Integrative Health says yoga is generally safe when done properly under a qualified instructor, and that people with health conditions should talk with their provider. Our guide to basic yoga postures and the introduction on what yoga is and who practices it are helpful places to start, and yoga and diabetes: how to start safely explains how to check your blood sugar around a session.

When should you call your provider?

Contact your provider if you feel faint, have chest pain or feel short of breath during exercise, if you get pain or numbness in your feet or notice sores or blisters on them, or if your blood sugar is too low or too high during or after exercise. Yoga can sit comfortably in a diabetes plan, but it does not replace healthy eating, medicine or regular medical check-ups.

Walk into a sports store and you will see an enormous range of clothes and accessories. There is gear for golf, running, fitness classes, horse riding, yoga, surfing, rafting and even mountaineering. The right clothes will not make you fit, but they can make exercise more comfortable and safer. Here is how to choose for some popular activities.

What should you wear for running and workouts?

For running, aerobics and gym sessions, comfort and moisture control matter most. Cotton soaks up sweat and stays wet, which can cause chafing and leave you feeling cold when you stop. Synthetic fabrics that wick moisture away from the skin, or some merino wool blends, dry faster. For a long run, choose a base layer top that keeps you dry. Running shorts or tights, and moisture-wicking socks, make up the basic kit. Pick the right size, because gear that is too tight restricts movement and gear that is too loose can rub.

Shoes are the most important part. The American Academy of Orthopaedic Surgeons advises shopping late in the day or after a workout, when your feet are at their largest, wearing the socks you will use for your sport, and leaving about half an inch between your longest toe and the end of the shoe. See its guide to choosing athletic shoes. If you run or play a sport more than twice a week, a sport-specific shoe is a good idea. Our posts on how to choose a gym and get started and group fitness classes can help you decide what you need for classes.

What about golf?

Golf apparel is usually a pair of trousers or shorts and a collared shirt, and many courses have a dress code, so check before you go. Chinos or lightweight sports trousers are popular. A hat or cap protects you from the sun. Freedom of movement in the shoulders and hips is the most important factor, since you need a full swing, and soft-spike or spikeless golf shoes give you grip and comfort over several hours of walking.

What should you wear for the weather?

Dress for the climate and the conditions. In cold weather, wear several thin layers that you can remove, with a wind-resistant outer layer. In hot weather, wear light-colored, loose and breathable clothes, a hat and sunscreen. A running or jogging pant with a drawstring waist is a comfortable all-weather option, and all-weather gear that keeps out wind and rain is useful if you train outdoors year round. For rafting, surfing and other water sports, wetsuits, vests and life jackets are designed for those uses, so choose ones that are approved for the activity.

What do riders need?

Horse riding clothes are simple: riding breeches or comfortable stretch pants, a close-fitting top and boots with a small heel, such as paddock boots, that keep your foot from slipping through the stirrup. Most importantly, wear a riding helmet that is certified for equestrian use and fitted properly. Helmets do not prevent every injury, but they lower the risk of serious head injury. Local riding stores can help you find the right size, and many offer second-hand tack for beginners.

What do you need for yoga?

Yoga clothing should be stretchy enough to let you move freely and fitted enough not to get in the way when you bend over or turn upside down. A T-shirt and loose or stretchy pants, or leggings, are all you need to start. Designer outfits are available at yoga stores, but they are optional. A non-slip mat is a more useful purchase. If you are starting out, read our basic yoga postures guide, or see yoga for women.

Good gear is not about looks. Choose what is comfortable and safe for your activity and your budget, and spend any extra money on well-fitting shoes.

Many people notice thinning hair and look for a vitamin that will fix it. The old version of this post said that baldness is caused by not having enough vitamin B, that biotin shampoo “gets into the root tips,” and that men who eat foods rich in vitamin B are less likely to lose hair. None of that is supported. Hair loss has several causes, and a supplement helps only in one of them, a true deficiency. Here is what the evidence shows.

What causes hair loss?

The most common cause is heredity. MedlinePlus explains that both men and women tend to lose hair thickness as they age, and that pattern baldness is related to aging, heredity and changes in the hormone testosterone, and is not usually caused by a disease. The American Academy of Dermatology (AAD) describes other causes, including childbirth, illness or a stressful time, which can cause a lot of shedding a few months later. In most cases the shedding stops and hair regains its normal fullness within 6 to 9 months. Thyroid disease and crash diets without enough protein can also cause hair loss. So the idea that baldness is simply a vitamin B problem is wrong.

Can too little of a nutrient cause hair loss?

Yes, in some cases. AAD says that if you do not get enough biotin, iron, protein or zinc, you can have noticeable hair loss, and that when your body gets enough of the missing nutrient, hair can regrow. MedlinePlus notes that if you have a certain vitamin deficiency, your provider will likely recommend a supplement. The key word is deficiency. A blood test is the way to find out. Our post on vitamin deficiency: who is at risk and why to test before you supplement explains how this works.

Does biotin help hair grow?

The NIH Office of Dietary Supplements reports that biotin deficiency can cause thinning hair, and so biotin supplements are often promoted for hair, skin and nail health. But the evidence is thin: only case reports support the claim, and these were in children, including a rare disorder called uncombable hair syndrome. ODS concludes that future studies are needed to determine whether biotin supplements might improve hair health, especially in healthy people. Biotin is found in many foods, and true deficiency is uncommon. The old post said that biotin in shampoo reaches the root tips faster, and I could not find any support for that claim.

Why can biotin supplements be a problem?

Very high biotin intakes can interfere with common laboratory tests. ODS says that biotin may produce falsely normal or abnormal results in tests that measure thyroid hormones and other substances. A single 10 mg dose has interfered with thyroid tests taken within 24 hours. Most seriously, according to the FDA, a patient with a high intake of supplemental biotin died after a troponin test, used to help diagnose a heart attack, gave a falsely low result. The FDA advises health care providers to ask patients about biotin. So if you take biotin, tell your doctor and any lab before blood tests. You can read the details in the ODS biotin fact sheet.

What about vitamins A and E?

The old post said that vitamins A and E are needed for hair growth. They are needed for general health, but more is not better. The AAD notes that taking large amounts of vitamin A or selenium is toxic and can cause hair loss. ODS warns that too much preformed vitamin A from supplements can cause severe headache, blurred vision and other problems. Our guide to vitamin E and your body explains why you do not need high doses of it.

What should you do about thinning hair?

See your doctor or a dermatologist if hair loss is sudden, patchy or comes with other symptoms such as tiredness or weight change. They can check for thyroid problems, low iron and other causes, and discuss treatments such as minoxidil. A balanced diet with enough protein, iron and zinc supports healthy hair, but it will not stop inherited hair loss. Do not take high-dose supplements on your own. For general guidance on picking and taking supplements safely, see vitamins and your health.

Atkins and ketosis

What is ketosis?

The core idea of the Atkins diet is that a state called ketosis makes your body burn its fat stores for energy. Many people, even some who follow low-carbohydrate diets, are not sure what ketosis is or why it works, so here is a plain explanation.

Your body’s preferred fuel is glucose, which comes from carbohydrates. When you eat very little carbohydrate, your blood sugar and insulin levels fall, and the liver begins to break down fat into fatty acids and then into substances called ketones. Ketones are a normal fuel that many tissues, including the brain, can use. When your body is making ketones this way, it is in ketosis. It is also a normal state that occurs during fasting.

How is it different from simply cutting calories?

Dr. Atkins argued that most diets just reduce calories and cause you to lose muscle as well as fat, which slows your metabolism, while a low-carbohydrate diet burns mainly fat. It is true that weight loss by any method can include some loss of muscle, and that is a good reason to eat enough protein and to keep up strength exercise. But studies have not shown that ketosis protects muscle or speeds up metabolism. A large analysis of 48 trials found that low-carbohydrate and low-fat diets led to very similar weight loss after 12 months, about 7 kilograms (roughly 16 pounds) each. The best diet is the one you can stick to.

Is ketosis dangerous?

A common mistake is to think that being in ketosis is dangerous. For most healthy people it is a normal, natural state, and the human body creates ketones to use as fuel when glucose is scarce. It should not be confused with diabetic ketoacidosis, a dangerous emergency in which a person who lacks insulin, usually someone with type 1 diabetes, has very high ketones and high blood sugar. If you have diabetes, kidney or liver disease, or are pregnant or breast-feeding, talk to your doctor before you try a low-carbohydrate diet.

In the first days some people feel tired, get headaches, constipation or bad breath. These effects usually pass, and drinking enough water helps.

How do ketone strips work?

The Atkins books suggest ketone test strips to confirm that you are in ketosis. You hold the strip in your urine stream or dip it in a sample. A chemically treated pad changes color if ketones are present, from pink to purple, and you compare it with the color scale on the bottle. The strips are sold in pharmacies, often near diabetic supplies, and you do not need a prescription. Once you open a bottle they have a limited shelf life, often around six months, so check the label and write the opening date on the box.

How do you read the results?

The strips tell you whether you are making ketones, but they are only a rough guide. If you are in Induction and do not see purple, do not worry. Some people never show more than traces of ketones, or only a color just above the minimum line. You can judge your progress by your weight, your waist and how you feel. If you exercised a few hours before testing, you may not see purple either.

Some dieters wrongly think that the darkest color means they are losing fat faster. In fact, a very dark color mostly means that your urine is concentrated, which can be a sign that you are dehydrated, so drink some water. Ketones also come from fat in your bloodstream, whether you ate it or burned it. If you eat a meal high in fat and then test right away, you will probably see a dark result. Use the strips as a guide and do not get hung up on the color.

How can vegetarians do it?

Vegetarians can follow a low-carbohydrate plan with eggs, cheese, tofu, tempeh, nuts, seeds, avocado, olive oil and non-starchy vegetables, though it takes planning. Our posts on the basics of the Atkins diet, the Atkins induction rules and carbohydrate cravings on Atkins explain how the early weeks work. If you want to read more about ketosis, the Cleveland Clinic has a clear guide.