What is Diabetes?
Diabetes is a growing concern in India. With over 65 million people affected around the world, it is a common cause of heart failure, kidney disease, eye disease, stroke, and many other complications.
Treatment of diabetes with medicines is not required unless the situation is too complicated. There are numerous natural approaches to treat diabetes efficiently. While this includes dietary improvements, these ways will not only help you improve diabetes care, they will also help you improve general health. Here are 10 things you can do to automatically reduce your blood sugar levels:
- Do exercise regularly
As described above, exercise is an important part of the treatment of diabetes. It increases insulin response, decreases weight, and lowers blood sugar levels. Since exercise requires calories, the body is forced to consume the excess sugar that is present in the body. However, it is important to consider all types of exercise: weight training, cardiovascular exercise, and cardio exercise.
Any clinical studies have also shown that by lowering your body weight by almost 7%, you could reduce the chance of contracting diabetes by almost 58% in the future. Patients suffering from diabetes are highly encouraged to do whatever they can to reduce their weight in order to help control their blood sugars.
The exercise aims to improve insulin sensitivity by lowering insulin resistance. Moderate-intensity activities include speedy walking, hiking, swimming, some athletic game, such as cricket, badminton, or basketball, and certain types of dance. Combining daily exercise with weight lifting will make a person lose weight even faster and can also help to regulate blood sugar easily.
- Don’t take carbohydrates
Carbohydrates are commonly categorized as basic carbohydrates and complex carbohydrates. Easy carbohydrates are those that get digested very rapidly and release sugar into the bloodstream very quickly. They’re horrible for people with diabetes. Examples of basic carbohydrates include white rice, processed wheat flour (maida), sugar, chocolate, jaggery, and honey.
Complex carbohydrates, on the other hand, are digested very slowly and release glucose slowly into the bloodstream.
Complex carbs are something you can have if you have diabetes. Examples include peas, whole wheat goods, brown rice, and millet. When you continue to consume basic carbs, you force the pancreas to produce more and more insulin to hold blood sugars under check. Eventually, the pancreas will fail and blood sugar levels will be so high that you will need insulin doses to keep your blood sugar under control.
- Drink water and stay hydrated
It is well known that drinking water will keep both cells and tissues in your body in good health on a daily basis. In diabetes, drinking water on a daily basis, as well as when your body wants, will help you control your blood sugars well. Any scientific trials have shown that drinking enough water on a daily basis will help reduce the chance of developing diabetes in the future. On the other side, do not try to get water by drinking sugary drinks, as this can make the blood sugars out of reach.
There is no specific rule as to how much water one has to drink in order to remain healthy. It is recommended that you drink water when and when you are thirsty unless your doctor has ordered you to eat more or less. Generally, people drink between 6 and 8 glasses of water on a daily basis to keep themselves hydrated. This number will need to be raised in the summer months when sweating becomes more of a concern.
- Practice portion control
If you are looking for ways to control diabetes, one approach you need to try is to reduce the amount of food you consume. In India, food servings tend to be much bigger than most parts of the planet. We thoroughly love what is served on our plates, and much of the time we eat to our heart’s content. The problem with this is weight gain. The rise in body weight further worsens the likelihood of diabetes and can find it harder to regulate blood sugar levels.
By exercising portion control, you can decrease your body weight successfully and reduce your blood sugar levels as well. In fact, over a period of time, your stomach size would be bigger and the same part that you previously felt was small would actually fill your stomach entirely. Some physicians and dieticians urge people to weigh portions of the food they consume on a daily basis so that there is no mismatch as to how much they believe they eat and how much they can eat. This can be difficult to achieve, of course.
- Eat more fiber
Fiber is an important component of our diet. It is available in a range of different ingredients, such as whole oats, whole-grain foods, vegetables such as green leafy vegetables, green beans, peas, broccoli, and berries.
Broadly categorized, there are two distinct types of fiber. Insoluble fiber is one that is not broken down in the intestines which is beneficial for growing the bulk of stools and decreasing constipation. On the other hand, soluble fiber has been shown to have positive effects on the heart and blood sugar levels. As soluble fiber is combined with water in the intestine, it forms a thin gel layer on the interior of the intestine. This coating inhibits the ingestion of basic sugar and cholesterol. As time progresses, high soluble fiber intake can help minimize blood sugar fluctuations in those with diabetes. It can also help to substantially reduce cholesterol levels, and by doing these two separate acts, it can prevent the heart from having heart problems.
- Keep stress level in control
Stress has a variety of harmful impacts on the body. One such consequence is that it may raise our blood sugar levels, particularly if we have diabetes. This is because some hormones that raise blood sugar levels are elevated in the bloodstream during periods of stress.
Many with diabetes must follow stress control techniques such as physical exercise, meditation, breathing exercises, yoga, and other relaxing treatment practices. It has been scientifically demonstrated that reducing stress levels is one of the ways to successfully regulate diabetes. If you feel that you have trouble controlling your tension, you will need input from a counselor or a calming therapist.
- Sleep well
It is advised that we have to take sleep 7 and 9 hours a night. However, our active lives also mean that we don’t get enough sleep.
The detrimental effect of decreased sleep is that it can affect blood sugar levels in people with diabetes. This is because sleep deficiency will alter the levels of certain hormones (cortisol) which, in turn, raise blood sugar levels. It’s important to have a healthy, natural sleep every night, rather than taking medications to make you sleep. Switching off electronics such as cell phones, tablets, and computers at least an hour before you go to bed will make the brain know that it’s time for you to relax.
- Apple cider vinegar
Apple cider vinegar is increasingly catching up as a nutritious snack that can help regulate blood sugar levels. This is thought to be achieved by reducing the production of glucose in the liver and the utilization of glucose in the bloodstream by the cells. It is also known to help increase the sensitivity of insulin, which in turn can decrease blood sugar levels. Apple vinegar is also taken directly as a supplement or combined with a daily diet.
Please contact a doctor before choosing any treatment or taking any medicine for diabetes.