An estimated 77 million Indian adults between the ages of 18 and 70 have type-2 diabetes, and almost 25 million Indians have prediabetes. However, diabetes can be managed naturally and can be treated with insulin pills or even injections and medications when required. But imagine if you could control your blood glucose levels naturally! Diet and lifestyle modifications are the best way to control blood sugar and can lead to a healthy and productive life without depending on medications.

What you need to know:

Why to check blood sugar levels?
Can you control diabetes without medicine?
How to control diabetes without medication?

Why to check blood sugar levels?

Diabetes is a medical condition that occurs when your body cannot produce enough insulin or utilize it properly. Diabetes can have harmful effects on your body if left untreated. It can result in stroke, heart issues, nerve damage, and kidney issues. You must treat your health condition carefully and check your blood sugar levels periodically. The good news is that there are some natural ways to control diabetes effectively.

Can you control diabetes without medicine?

You can manage diabetes by making some of the following lifestyle changes:

Incorporate 30 minutes of physical exercise (jogging or brisk walking).
Include more vegetables in your diet, like tomatoes and spinach.
Add seeds and nuts like chia and walnuts into your diet.

How to control diabetes without medication?

Here are some of the lifestyle strategies that you can incorporate to manage diabetes without medications:

Avoid excess sugar consumption: The best way to keep diabetes under control is by maintaining a low-sugar diet. Avoid all processed foods, including sauces, condiments, and even energy bars and shakes, as they contain excess sugar. Go for low-sugar Indian dishes like upma and oats roti, which are some good alternatives to junk food.
Exercise daily: Exercising is a great way to control diabetes without medicines. Exercising will allow you to manage your weight efficiently, increasing the body’s sensitivity to insulin and glucose absorption from the bloodstream. This reduces your blood sugar levels and also lessens the risk of getting affected by cardiovascular problems like heart stroke and rheumatic heart disease. Incorporate these exercises into your daily life:

Brisk walking
Running
Swimming
Cycling
Weight training
Climbing stairs
Tai Chi

Drink a lot of water: Staying hydrated is essential for all bodily functions, but even more when controlling blood sugar levels. Drinking water will help your kidneys flush the extra toxins and sugar from your system. Water is always the best form of hydration, but if you prefer a beverage, avoid anything with sugar. Opt for green tea, fruit infusions, and unsweetened soda.
Practise relaxation techniques: Stress causes the release of the hormones cortisol and glucagon, which lead to an increase in blood sugar. Meditation, breathing exercises, and yoga are all ways to relax your mind and the body, resulting in reduced stress. As a result, controlling stress hormones is an effective way to control blood sugar levels and manage the effects of diabetes.
Take natural supplements: To control diabetes naturally, consider taking herbal supplements. Here are some remedies that can help keep the blood sugar levels under check:

Aloe vera
Bitter melon
Fenugreek seed
Ginger
Cinnamon
Milk thistle
Gymnema

With these lifestyle and diet modifications, you can control diabetes without medicine. However, if you still feel sick or experience symptoms like frequent urination, consistent tiredness, or blurry vision, consult a healthcare provider immediately.

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