Introduction
Diabetes is a chronic health condition that affects how your body turns food into energy. There are two main types of diabetes: type 1 and type 2.
- Type 1 diabetes is an autoimmune disease that causes your body to attack its own insulin-producing cells. Insulin is a hormone that helps your body use glucose for energy.
- Type 2 diabetes is caused by a combination of genetics and lifestyle factors, such as being overweight or obese, having a family history of diabetes, and being physically inactive.
If you have diabetes, your blood sugar levels can get too high. High blood sugar can lead to serious health problems, such as heart disease, stroke, blindness, and kidney disease.
There is no cure for diabetes, but there are ways to manage it. The goal of diabetes management is to keep your blood sugar levels as close to normal as possible.
Natural ways to help manage diabetes
- Eating a healthy diet
- Exercising regularly
- Losing weight if you are overweight or obese
- Managing stress
- Getting enough sleep
- Taking medications as prescribed by your doctor
Eating a healthy diet is one of the most important things you can do to manage diabetes. A healthy diet includes plenty of fruits, vegetables, and whole grains. It is also important to limit your intake of saturated and trans fats, sugar, and processed foods.
Exercising regularly is another important part of diabetes management. Exercise helps your body use glucose for energy and can help you lose weight. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
If you are overweight or obese, losing weight can help improve your blood sugar control. Losing even a small amount of weight can make a big difference.
Managing stress can also help improve your blood sugar control. Stress can raise your blood sugar levels. Find healthy ways to manage stress, such as exercise, yoga, or meditation.
Getting enough sleep is important for overall health and can also help improve your blood sugar control. Aim for 7-8 hours of sleep each night.
Taking medications as prescribed by your doctor is an important part of diabetes management. If you have type 1 diabetes, you will need to take insulin injections. If you have type 2 diabetes, you may need to take oral medications or insulin injections.
By following these natural ways to manage diabetes, you can help keep your blood sugar levels under control and improve your overall health.
Additional tips for managing diabetes naturally
- Talk to your doctor about your individual needs. Everyone with diabetes is different, so what works for one person may not work for another.
- Make sure you have a support system. Having people to talk to and support you can make a big difference in your diabetes management journey.
- Don’t be afraid to ask for help. There are many resources available to help you manage your diabetes.
Managing diabetes can be challenging, but it is possible to live a full and healthy life with the condition. By following the tips above, you can take control of your diabetes and improve your overall health.
Dietary supplements for decreasing glucose levels
These are two supplements that play a major role in insulin action regulation
1. Chromium
Chromium is an essential trace element that regulates all the activities of insulin and maintains the blood glucose level.
Without chromium, insulin action is blocked. It helps to-
- Decreases fasting glucose levels.
- Improve glucose tolerance.
- Lower insulin levels.
- Increases High-Density Lipoprotein (good cholesterol)
Foods rich in chromium
- Grape juice
- Orange juice
- Pancakes
- Apple with peel
- Banana
- Whole wheat bread
- Ketchup
- Peanut butter
2. Magnesium
It functions as an essential cofactor for more than 300 enzymes. Its deficiency is one of the causes of diabetes
Foods rich in magnesium
- Pumpkin seeds
- Chia seeds
- Dry roasted almonds
- Boiled spinach
- Dry roasted cashew
- Soymilk, plain milk
- Black bean
- Baked potato with skin
- Plain yogurt
- Instant oatmeal
- Kidney bean
- Raisins ½ cup
- Salmon cooked
Foods to avoid with high blood sugar and their alternatives
How to reduce sugar levels at home
A healthy diet, and maintaining a healthy weight with regular physical activities can help you. Other options are:
- Keep track of your blood sugar.
- Eat on time, do not skip your meal.
- Choose food with low calories.
- Track your physical activity, food, and drink.
- Drink water instead of soda or carbonated drinks.
- Limit your alcohol intake.
- Instead of sweets, choose fruits.
- Manage your portions using the plate method
The plate method is simple and visually appealing to make sure that you get the required nutrients and portions. This limits the higher-carbohydrate foods you eat that have the highest impact on your blood sugar.
Start with a 9-inch plate:
- Fill half of your plate with non starchy vegetables such as salad, broccoli, cabbage, and carrots.
- Add one-quarter of lean protein, like chicken, beans, eggs, etc.
- Add one-quarter with high carbohydrate foods like grains, rice, pasta, fruits, beans, and yogurt.
- Then choose water or a low-calorie drink such as unsweetened iced tea to go with your meal.
Take-Home Points
- Diabetes is a chronic disease that has no cure but can be easily managed with simple lifestyle changes.
- Make your own diet plan as per your body’s needs and follow it.
- Do not skip a meal, whether it is breakfast, lunch, or dinner. Follow a routine with a good amount of sleep.
- Eat healthily and eat proportionately.
- Track your insulin levels before and after a meal.
