Diabetes or Hyperglycaemia is a disease which occurs when our body pancreas which create insulin is no longer or partially able to reduce our body blood sugar level to its optimum level. This sugar comes from our food and is our source of energy. Insulin which is produced by our pancreas help these blood sugars to get absorbed in our cell.
According to U.S. Department of Health and Human Services report, 10.5% of all aged US population had Diabetes Type 2. Which comes about 3.59 million US citizens.
On this note, I have summarized 9 ways on how to reduce diabetes.
1. Regular Exercise Helps to Reduce Diabetes.
A minimum 30 minute of regular exercise found very good in reducing type 2 diabetes. But if you don’t have time to exercise, do your daily jobs hard way like not taking lift and using stairs, try walking short distance instead of vehicles etc.
As you know glucose is nothing but raw source of energy and it keeps accumulating in blood due to inability of pancreases.
By exercising, our body is forced to produce insulin to keep up with our energy demand and thus reducing glucose level.
2. Maintain your carbohydrate consumption.
Our body converts carbohydrate in mostly glucose. And so, our body glucose level rises after meal. Consumption of high carb foods should be limited to keep check in sugar level.
But I am not asking for total avoidance, as we need carbs for producing energy and this requirement should be fulfilled for proper working of our body.
As most of food we eat contains some amount of carbs in them and will be sufficient for our body’s demand.
Here is a list of some high carb food which you should avoid,
- Sweet Potato
3. Increase fiber rich food in your meal
It is found in research that fibre helps in slowing carb digestion and glucose intake by cells. There are two types of fiber, Soluble & Insoluble. While both are needed by our body, Soluble fiber shows most explicit result in managing blood sugar level.
Foods that are high in fiber include:
- Whole grain
- Fruits and Vegetables
4. Quit smoking and consumption of tobacco products
If you consume tobacco, stopping it will help in diabetes. Research show that smokers are 30-40% more likely to get diabetic.
High level of nicotine lessens effectiveness of insulin and can cause diabetes
5. Choose foods with a low Glycemic index
Glycemic Index is basically a number from 0 to 100 in which 100 represents pure glucose. It shows relative increase in body glucose level when measured two hours after you take that food.
Both Crabs and fibre affects sugar level and must be monitored.
Here are some foods with low glycemic index:
- Pearled Barely
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6. Manage your stress and take good quality sleep
Hormone’s like Glucagon (increase breakdown of glycogen to glucose) and Cortisol (A stress hormone, which increases glucose in blood) are produced in stress which greatly affects body glucose level.
Many studies have shown that person performing meditation and yoga on regular basis had low sugar level than others.
Furthermore, A good quality sleep is must for growth and repair of human body.
Many researches have shown that people having good sleeping routine were less prone to diabetes and helped diabetic patients in gaining control over their sugar level.
7. Try these natural herbs for controlling your diabetes
*NOTE: Try these after consulting to your doctor as these can give bad effect if you have some prior complication in which it can’t be given.
A) Try berberine:
Berberine is a chemical found in various plants such as European barberry, goldenseal, goldthread, and many more.
These are taken orally and are available in tablets and powder form
Berberine seems to be effective on reducing blood sugar level. Some early research shows that taking 0.5g of berberine 2-3 times a day for up to 3-4 months might control blood sugar as effectively as metformin or glimepiride.
B) Try Java Plum / Jamun:
In reach it has shown wonderful result in controlling diabetes. They aid in digestion and promote natural bowel movement.
They have bioactive phytochemicals that minimises the risk of liver disease and cancer
Try before meal to get better result.
These are available as juice and seed powder in market.
8. Reduce your obesity
Recent studies have showed that obese people are 80 times more likely to get diabetes type 2 than people with BMI of 22 or lower.
It’s a no brainer that obesity is major reason for all diseases and diabetes is one of them and reducing it will surely help in control diabetes
9. Check your glucose level regularly
Monitoring blood sugar level per week or month (as needed) helps to better manage your diabetes.
It helps in better understanding our food and behaviour effects on body to better manage it. I think having glucometer is a must for diabetic patient.
Symptoms where you need to see your doctor immediately
- If you see no change in sugar level throughout day.
- Increased thirst.
- If you are urinating more often.
- If you think you are losing your weight very fast as it could mean your glucose is very high and need immediate attention.
The bottom line:
Diabetes is a disease which should be well monitored for normal life. What we eat greatly affects our body. Monitoring diabetes per week is a healthy practice and not doing so can lead to various complexities.
In worse condition it can affect almost every organ in our body and deteriorates its functioning. But these conditions arrive when we don’t pay attention to its symptoms. Keeping this in mind, I created this post to help who are suffering from this disease
Applying one principle at a time and adding gradually may help you achieve your goals, however if you want to take it a few more steps further, you may find the right solution for you at this link