Getting sufficient fresh air has obvious health benefits and will positively affect your overall diabetic health. Air pollution poses a potential risk for diabetes. “Researchers at the Helmholtz Zentrum Muenchen (HZM) have found that exposure to local air pollution increases the risk of developing insulin resistance for people with pre-diabetes or type 2 diabetes.”1

Diabetes can adversely affect breathing, especially if one is obese. “Breathing difficulties don’t affect everyone with diabetes and the risk of having difficulty breathing can be reduced by maintaining good diabetes control and a healthy body weight.”2

Uncontrolled diabetes affects your lung volume. “If you have type 2 diabetes, you tend to have 3% to 10% lower lung volumes than adults who do not have the disease.”3

You can get exercise, fresh air, and sunshine all at the same time on your daily walk! “Even a simple walk outside can raise your immune system. ‘Exercise leads to an increase in natural killer cells, neutrophils and monocytes, which ultimately increases immune function,’ Ather Ali, ND, MPH, assistant director of Complementary/Alternative Medicine Research at the Yale-Griffin Prevention Research Center tells”4

I sleep with my bedroom window open year-round.

Mindful Breathing

A way to build resilience to stress, anxiety, and anger is the practice of mindful breathing.5 Several studies have shown  mindful breathing assists in stress reduction and helps people cope with clinical and non-clinical issues.

Start by breathing in and out slowly. One breath cycle should last for approximately 6-10 seconds. Breathe in through your nose and out through your mouth, letting your breath flow effortlessly in and out of your body. Your belly should rise when inhaling and flatten when exhaling. Proper breathing starts in the nose and then moves to the stomach as your diaphragm contracts, the belly expands, and your lungs fill with air.

Read more detailed information on mindful breathing in the article “Trust in Divine Power.”

Adventist Vegetarian Diabetics™ Recommends:

  1. Spend time outdoors in unpolluted air every day, even when the sun is not shining.
  2. Learn how to breathe mindfully, and practice mindful breathing every day:
    1. When you want/need to relax and relieve stress.
    2. When you are trying to fall asleep.
  3. Keep your bedroom window open at night when you sleep, even if only a crack.

1Editor. “Long-term exposure to air pollution may be a diabetes risk factor, researchers find,” (September 2016).,-researchers-find-98882732.html (accessed on 7/26/2020).

2Editor. “Respiratory System and Diabetes,” (January 15, 2019). (accessed on 7/26/2020).

3Rushlow, Amy. “How Diabetes Affects Your Lungs,” Health Grades (April 6, 2018). (accessed on 7/26/2020).

4Wise, Abigail. “Why Getting Fresh Air Is So Good For You,” HuffPost (August 8, 2017; updated December 6, 2017). (accessed on 7/26/2020).

5“Mindful Breathing,” Greater Good in Action, n.d. (accessed on 7/26/2020).

Take a Breath: Air | NEWSTART Now | Episode 6
34 minutes
CAVEAT: Rice is NOT a diabetic-friendly food! See diabetic-friendly recipe below this video.

Here is a *much* better Mexican “rice” recipe for diabetics!
If you don’t like/can’t eat cilantro, use parsley instead.
If you don’t/can’t/won’t eat jalapeno, just leave it out.

More References:


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