The Role of Transcendental Meditation in Diabetes Prevention and Management
Almost everyone knows someone who has diabetes. In 2024, almost 40 million Americans were living with diabetes and about 1.2 million more are diagnosed annually. Fortunately, diabetes is considered a lifestyle disease, which means that although it may not be fully curable, it can largely be managed by improving one’s lifestyle.
Many people with diabetes can lead healthier lives by maintaining a balanced diet, staying physically active, avoiding refined sugars, reducing stress, and adopting the latest best practices for diabetes care.
The Role of Stress
Stress can lead to conditions like high blood pressure and insulin resistance, which are associated with metabolic syndrome—a collection of conditions that increase the risk of type 2 diabetes. These include elevated blood pressure, high blood sugar, excess abdominal fat, and high cholesterol or triglyceride levels. As such, reducing stress and addressing metabolic syndrome is crucial for health.
Research suggests that the practice of Transcendental Meditation (TM) can significantly reduce stress and, as a result, directly hinder the progression of diabetes. It has been shown to help manage insulin resistance and hypertension, two key contributors to the condition. Specifically, the TM technique is effective in reducing four out of five components of metabolic syndrome: high blood pressure, insulin resistance, triglycerides, and low HDL cholesterol.
| Dr. Cesar Molina, a cardiologist, emphasizes that since stress—both physiological and psychological—can exacerbate diabetes, the practice of TM may improve the ability to control the disease. By significantly reducing stress, TM offers a powerful tool for managing both the mental and physical aspects of diabetes, ultimately contributing to better health outcomes. |
How TM Affects Key Health Factors:
- High Blood Sugar
Practicing TM, even for 16 weeks, has been shown to reduce insulin resistance and lower blood sugar levels, helping decrease the risk of diabetes. A study published in Archives of Internal Medicine (2006)1 found that TM practice could assist in the early stages of type 2 diabetes by improving insulin sensitivity. Stress hormones like cortisol and adrenaline can worsen blood sugar levels, but TM reduces these neurohormones, promoting better balance between glucose and insulin, which helps control diabetes. - High Triglycerides
In a 12-month study, 49 African American women with diabetes were randomly assigned to practice TM or participate in a health education group focused on diet and exercise. By the end of the study, the TM group experienced a 20% greater reduction in triglycerides and a 29% higher increase in HDL cholesterol compared to the control group, showing a strong positive effect on heart health.2 - Low HDL Cholesterol (HDL is the good cholesterol so we want to raise it, not lower it.)
A study published in the Journal of the Israeli Medical Association found a significant reduction in total cholesterol levels among people who practiced TM. Similarly, a 2012 study in the Journal of Human Stress showed that people with high cholesterol who practiced TM saw substantial reductions in their cholesterol levels.3 - High Blood Pressure
TM has been shown to activate processes in the body that promote healing and restore balance, thanks to the release of beneficial neurotransmitters and hormones. A 2006 randomized controlled trial found that TM practice reduced systolic blood pressure. A 2008 meta-analysis in the American Journal of Hypertension reviewed multiple studies and concluded that TM was more effective than other stress-management methods, such as biofeedback and muscle relaxation, in reducing systolic blood pressure.
A Simple and Effective Stress-Reduction Technique
Transcendental Meditation is a scientifically proven, natural, and effortless technique that fits easily into a modern, fast-paced lifestyle. It helps reduce stress, improve organ health, and enhance overall well-being.
The Link Between Diabetes and Cardiovascular Disease
People with diabetes are at a significantly higher risk of developing cardiovascular disease, being two to four times more likely to experience heart-related issues than those without diabetes. Cardiovascular disease remains the leading cause of death for individuals with diabetes. Several factors contribute to this increased risk, including hypertension, abnormal blood lipids, and obesity—common in those with diabetes.
Uncontrolled diabetes can damage blood vessels, making them more susceptible to conditions like atherosclerosis and hypertension. According to the World Heart Federation, people with diabetes tend to develop atherosclerosis at a younger age and more severely than those without diabetes. Hypertension is more than twice as common in individuals with diabetes, and they are at a higher risk for heart attack or stroke, with worse prognosis. Additionally, people with diabetes have two to three times greater risk of heart failure compared to those without diabetes.
The Benefits of TM in Managing Stress and Diabetes
The fact that the TM program reduces the lasting effects of stress shows that the program is clearly useful in the prevention and treatment of Cardiovascular Disease (CVD). Research sponsored by the National Institutes of Health has shown that Transcendental Meditation can reduce heart attack and stroke by 48%.
Importantly, research shows that practice of the Transcendental Meditation technique not only extends life, but also improves the quality of life by increasing mental clarity, improving vitality, lowering hypertension and reducing medical care utilization and expenditures. 4
1. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/410453
2. https://tmforwomenshearthealth.org/hdl-triglycerides.php
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC9262039/
4. (Alexander et al, 1989; Herron et al., 1996; Herron & Cavanaugh, 2005; Orme-Johnson, 1987; Orme-Johnson & Herron, 1997).
Support your health: Contact a local TM teacher.
About the Author
Vanessa Vidal is the national director of TM for Women in the USA
