An estimated 8.7% of Indian adults between the ages 20 to 70 suffer from type 2 diabetes. Type 2 diabetes is caused when the body does not produce sufficient insulin or cells are resistant to insulin. Insulin is the hormone which facilitates the uptake of glucose by cells. With low levels of the hormone or when resistant occurs, glucose levels in the blood shoot up resulting in diabetes.
Diabetes is usually treated with insulin pills or even injections when required as well as other medications, but if blood glucose levels can be controlled naturally, medication can be avoided. Diet and lifestyle modifications are the best way to control blood sugar and can lead to a healthy and productive life.
Control Type 2 Diabetes Naturally
What You Should Eat
It has been said time and again, but we’re going to say it again now – eat your vegetables. Vegetables are an excellent source of fibre and help to keep blood sugar stable. Stick to the non-starchy vegetables like spinach, cauliflower, broccoli, beets, French beans, and so on. Eating raw vegetable salads keeps you feeling full for longer and prevents sugar crashes which lead to sugar cravings.
What You Shouldn’t Eat
The best way to keep type 2 diabetes under control is by maintaining a low sugar diet. Many diabetics are very careful about avoiding sugar in their tea or coffee and also don’t eat sweets that are loaded with sugar. But there is always the danger of consuming hidden sugars. Almost all processed foods including sauces, condiments, and even energy bars and shakes contain several teaspoons of sugar. Low sugar Indian dishes like upma for diabetes is a good alternative to junk food. It is better to avoid these types of foods or to read labels carefully before eating something that is dubbed healthy.
The Best Exercise
Exercising is a great way to keep chronic illnesses under control. Weight loss increases the body’s sensitivity to insulin and the absorption of glucose from the blood stream. Brisk walking, running, swimming, cycling, aerobics, and even weight training are all good forms of exercise for diabetics. If you like to exercise you can earn just by staying active with Health Returns by Aditya Birla Capital.
Staying hydrated is important for all bodily functions but even more so when you need to control your blood sugar. Drinking enough water will help the kidneys flush the extra sugar out of your system without putting them under undue stress. Water is always the best form of hydration but if you prefer a beverage then avoid anything with sugar or even fruit juices. Green tea, fruit infusions, and unsweetened soda can give you a bit of variety when you are hydrating.
Meditation, breathing exercises and yoga are all ways to relax the mind and body and to reduce stress. The connection between stress and diabetes is very real. Stress causes the release of the hormones cortisol and glucagon which lead to an increase in blood sugar. Controlling stress hormones is an effective way to control blood sugar.
With these lifestyle and diet modifications controlling type 2 diabetes without medication is possible. Read more about more ways on avoiding and preventing diabetes on our blogs on health and wellness.