Fed up of doctors and medicines for diabetes? Is your medication not helpful enough in regulating your blood sugar level and improving energy? Do not worry. We have covered all your diabetes-related concerns and methods to get away with diabetes naturally through this article. Having a healthy and active lifestyle is foremost for curing diseases like diabetes. Your small good habits can make you go a long way by making you more fit and active in your daily life. Controlling blood sugar levels is not a tedious task. You can easily do it at your home by setting up a healthy routine and sticking with some natural remedies. Read the informative insights of the article to keep diabetes at bay in a natural way!
Table of Contents
- What is Diabetes? What are its Causes and Symptoms?
- Ways and Tricks to Regulate Blood Sugar Levels
- Foods for Blood Sugar Control
- Ayurvedic Home Remedies for Diabetes
What is Diabetes? What are its Causes and Symptoms?
To combat a problem, we need to learn about the problem itself. Diabetes mellitus, generally called diabetes, is a metabolic disease that gives rise to blood sugar levels. Pancreatic glands release the hormone known as insulin that carries the sugar from the blood into the cells to store energy. High blood sugar or diabetes can cause severe harm to nerves, kidneys, eyes, and other organs. It can also make the healing capacity of body wounds difficult.
There are mainly 4 categories of diabetes, namely, Type 1 diabetes, Type 2 diabetes, Prediabetes, and Gestational diabetes. The most problematic is Type 1 diabetes, as it impacts the body severely, and its causes are unknown. Type 1 diabetes affects the body’s immune system and tears down the insulin-producing pancreatic beta cells. It is also transferred genetically. Type 2 diabetes is caused due to unhealthy lifestyles and obesity. And Gestational diabetes is nothing but hormonal imbalance due to a rise in placenta hormones during pregnancy.
As mentioned earlier, diabetes can affect various body organs. Some of its general symptoms are increased hunger and thirst, weight loss, frequent urination, urine infection, blurry vision, fatigue, stress/anxiety, the body’s inability to heal sores, etc. Experts say the higher the blood sugar level longer is the span of diabetes. Uncontrolled sugar levels may damage the organs and tissues, giving rise to other diseases and health concerns in the body. Heart-related, neuro-related, vision loss, hearing loss, skin conditions, depression, foot damage are some commonly arising health issues due to diabetes.
Ways and Tricks to Regulate Blood Sugar Levels
High blood sugar AKA Hyperglycemia is a cause of diabetes. Diabetes is the 7th most prominent disease in the world, according to World Health Organisation (WHO). According to The Centers for Disease Control and Prevention (CDC) reports, even in a developed nation like the USA, 13% of people living with diabetes, and nearly 35% have prediabetes.
If anyone in your family has suffered or is currently suffering from diabetes, then you are prone to inherit it. To make your body less prone to diabetes or control it if you are currently suffering from high blood sugar levels, make sure you follow these natural and easy tips in your daily routine to see some effective change in your health.
1. Make Workout a Habit
To increase insulin sensitivity, a diabetic patient must do a workout or exercise a regular habit. Depending upon the health condition, age, usual blood sugar levels, and other factors, exercise can be mild or strenuous. To keep energy levels high and maintain muscle contraction, regular work out is a must. Daily workout helps your body to regulate insulin production by using excess blood sugar in metabolic activities. Routinely checking sugar levels is also crucial. Running, walking, cycling, aerobics, etc., are few exercises anyone can easily do daily.
2. Keep a Portion Check
Portion control is necessary for managing calorie intake. It also helps in keeping the weight under check. When weight is controlled, healthy blood sugar levels are also maintained. Prepare a diet chart to keep a record of portion control. Increase the number of servings in a day. The risk of developing Type 2 diabetes is also checked through weight regulation. Inculcate few habits like taking small servings, measuring, weighing, and checking quantities of food you consume, eating organic, etc., for achieving the goal of portion control.
3. Drink 3-4 Liters of Water
Drinking a lot of water is a must for optimizing health benefits. Water flushes out the excess of sugar by helping kidneys to pass it out through urine. Drinking enough water lowers the risk of developing diabetes. When mixed with other substances to prepare non-calorific drinks, water can also work wonders in maintaining diabetes.
4. Increase Fiber Intake
Fiber is of two kinds, namely, soluble ad insoluble. Both of these fibers are essential for the body’s health; however, soluble fibers are excellent in controlling blood sugar levels. Fiber reduces the speed of carb digestion in the body, which gives rice to enhance the body’s ability to absorb sugar. Thus in this manner, fiber controls the accumulation of sugar in the body and maintains blood sugar levels. Type 1 diabetes is considerably checked with a good amount of fiber intake.
5. Eat Foods Listed Low on the Glycemic Index.
The Glycemic Index shows capacity and rate of absorption as well as digestion of several foods. This also indicates what type of carb-rich foods affect the blood sugar levels and which do not. Many studies have shown that eating foods with a low glycemic index can significantly regulate blood sugar levels and help people with the condition of diabetes. Yogurt, beans, oats, wheat pasta, barley, legumes, lentils, etc., are some foods with a low or moderate glycemic index.
6. Eat Foods Rich in Micronutrients.
The deficiency of micronutrients in the body can also become a reason for unregulated diabetes and increase blood sugar levels. Minerals such as chromium and magnesium are some popular micronutrients to manage blood sugar levels. Chromium enhances fats and carbs metabolism. Lack of chromium in the body may lead to carb intolerance which may also disrupt blood sugar management. Thus chromium could be an essential component in blood sugar management. Some people even report that chromium helped them in long-term blood sugar management. Magnesium is also a highly efficient micronutrient in regulating blood sugar levels. Its deficiency could lead to the risk of developing diabetes efficiently. Researches have shown that high magnesium intake can lower the risk of developing Type 2 diabetes by up to 47%. Eating magnesium-rich food is any day a better decision than taking magnesium supplements. So keep your hands on greens, whole grains, pumpkin seeds, beans, avocados, dark chocolate, etc., to take the help of magnesium in helping you regulate your blood sugar level.
7. Manage Stress
Hormones known as cortisol and glucagon are secreted when a person takes the stress. These hormones have a direct effect on shooting blood sugar levels. Activities such as regular moderate workouts, meditation, yoga, etc., significantly reduce stress levels. These are proven and tested methods for correcting insulin secretion problems. This helps in regulating blood sugar levels easily and efficiently. A study on students shows that these mild activities manage to lower stress levels in daily life.
8. Take a Good Night’s Sleep.
A good amount of sound sleep is a must for maintaining good health. Bad sleeping habits and not taking proper rest can impact your blood sugar levels. Lack of sleep increases leads to appetite increase and irregular eating habits, which gives rise to weight. Sleep deprivation reduces levels of cortisol and other hormones in the body. These hormones are relevant for blood sugar management. Good quality and quantity of sleep are hence crucial in controlling diabetes.
9. Say No to Carbs
The body turns carbs into sugar quickly, and insulin is responsible for converting sugar into energy. Insulin’s function gets hampered when there is too much carb intake in the body. The level of glucose increases in the blood shooting diabetes. Thus proper diet planning and setting low carb intake for meals are viable options to control blood sugar levels.
10. Keep an Eye on Your Blood Sugar Levels-
Keep checking blood sugar levels, especially when you try anything new for maintaining normal blood sugar levels. This activity will help you keep track of what works for you and what does not.
Foods for Blood Sugar Control
Healthy dietary and munching habits are an easy and feasible way to control blood sugar levels naturally. Listed below are some common foods you can add to your daily diet to regulate blood sugar levels in everyday life.
Fruits contain natural sugar and are great for regulating blood sugar levels as well. Fruits like melon, apple, and pineapple are rated at a low 55 on the glycemic index. However, do not confuse the health benefits of fruits with fruit juice when it comes to their benefits to regulate diabetes. Fruit juices have a high position on the glycemic index because they are made by removing fibrous seeds and skin. Blueberries and grapes also have proved to lower the risks of developing Type 2 diabetes.
Oats, too, have a GI score of 55. This makes them a superstar food to lower spikes in blood sugar. Oats are rich in B-glucans, which reduce insulin and glucose response after meals, enhance insulin sensitivity, maintain glycemic score, and weigh down blood lipids.
Legumes such as lentils, chickpeas, beans, peas, etc., are rated low on GI. They are an excellent source of fiber, complex carbohydrates, and protein. Legumes have the potential to eliminate risks of coronary heart disease in people who have Type 2 diabetes. However, avoiding legumes that contain sugar and starch must be kept in mind.
For reducing potential risks of type 2, yogurt is a simple solution. It can effectively lower blood sugar levels. A research even says that yogurt is probably the only dairy product for reducing risks of diabetes. However, make it a habit to eat plain yogurt without making any additions as any other ingredient may reduce its potency to lower diabetes.
With a 55 or less GI score, Nuts rich in dietary fiber. They are rich in plant protein, fatty acids, antioxidants, flavonoids, and few minerals. Hence munching on some un processed nuts can benefit people with high blood sugar levels.
Ayurvedic Home Remedies for Diabetes
Ayurveda has proved its efficacy in managing diabetes and regulating high blood sugar levels naturally. It avoids the chances of daily hectic life and radicals to contribute to health complications. Given below are some home remedies you can try first hand-
Infamously known as Karela, bitter gourd has reduced hyperglycemia and controls high blood sugar levels. By cooking it with vegetables or making a Karela curry, you add it to your meals. You can also drink karela juice as a beverage or tonic, which has immense health benefits.
Also popularly called Amla, it is abundant in Vitamin C. It is famous for reducing blood sugar levels. Raw amla or amla juice on an empty stomach can make you see significant results in lowering your blood sugar.
Fenugreek, also known as Methi in India, is famous for providing its glucose intolerance properties. By increasing glucose secretion, which is done by insulin, it manages to control high sugar levels. Consuming fenugreek in powder form is easy for accruing its benefits.
Mango leaves are on the list of beneficial home remedies for reducing diabetes. Sundry some mango leaves, crush them, and convert them into powder form. You can easily consume them every morning by mixing the powder with water.
Famously known as Moringa in the Indian market, Drumstick leaves are famous home remedies for boosting energy and regulating blood sugar levels. They increase insulin secretion and consist anti-inflammatory properties. They are also rich in antioxidants thus are very beneficial for overall body health with, maintaining blood sugar level is a highlight. Make a salad or top it on your daily meals for consuming drumstick leaves.
These remedies have shown some proven benefits, and there have been many pieces of research conducted to support this. However, as we know that each body and its needs are different, make sure you consult your doctor before you go for any above additions in your diet, especially if you take any medicines to control blood sugar. If possible, ask your healthcare provider to prepare a good diet chart for your body sugar management. This is to ensure you make the right and appropriate choice.