If you have been looking for some natural ways to control your diabetes, you are not alone!
Diabetes is a disorder in the blood that affects millions of people worldwide. Effective diabetes management is essential in avoiding complications and preserving quality of life.
Natural lifestyle modifications can also significantly affect blood sugar control, even though medicines play a major role.
But, how to control diabetes with some lifestyle changes?
Let’s understand!
If you are dealing with diabetes or prediabetes, lifestyle modifications can be extremely important for natural diabetic management. Choosing a healthy lifestyle can help control blood sugar levels, enhance general health, and minimize diabetes-related problems.
But, before that, let’s understand diabetes. You can keep it under control only when you understand it properly.
Understanding Diabetes
Diabetes develops when the body is unable to use the insulin it does produce or is unable to make enough of it. Three main forms of the disease are Type 1, Type 2, and Gestational diabetes. Type 1 diabetes is an autoimmune disease that causes the body to target cells that make insulin.
The most prevalent kind of diabetes, type 2, is frequently caused by insulin resistance and unhealthy lifestyle choices. Pregnancy causes gestational diabetes, which often goes away after delivery but raises the chance of developing Type 2 diabetes in the future.
According to a 2014 report by the International Diabetes Federation (IDF), 8.3% of adults worldwide between the ages of 20 and 79 have diabetes, with 77% of cases occurring in middle and low-income nations. This highlights the widespread prevalence of diabetes and the pressing need for appropriate management techniques, such as healthy lifestyle adjustments.
Can you cure diabetes? Unfortunately, science has not yet discovered a permanent cure for diabetes. If you are dealing with type 1, type 2, or Gestational diabetes, you must focus on some lifestyle modifications and improvements that will help you keep your sugar level in check.
Many people suffering from type 2 diabetes are concerned about the long-term adverse effects of sustaining this condition and are forced to take medications throughout their lifetime. If somehow you can manage to keep sugar levels under control through lifestyle changes, you might stop taking medicines and protect yourself from long-term implications.
This process can not be described as curing diabetes; it can be called diabetes remission.
If you can keep your glucose under limit and maintain good metabolic health, why don’t we call it curing diabetes? There is evidence suggesting that type 2 diabetes can return as medical professionals describe it as remission rather than a cure.
Importance of Managing Diabetes through Lifestyle Changes
Maintaining blood sugar levels within the range your healthcare professional recommends is especially important if you have diabetes. However, many things can disrupt your blood sugar levels.
Lifestyle modifications can be significant in preventing type 2 diabetes, which is the most prevalent kind of illness, from developing. This is especially important if you have a family history of diabetes, are obese or overweight, have high cholesterol, or are otherwise at a higher risk.
If you have been diagnosed with prediabetes, that is a condition in which glucose levels are high but not high enough to get a diagnosis. In this condition, adopting healthy lifestyle choices can delay or even prevent type 2 diabetes.
It is very important to follow good lifestyle habits to prevent serious health issues related to the kidneys, heart, and nerves.
Even if you haven’t followed a healthy lifestyle, it’s never too late to start incorporating slight modifications in your routine.
How to Control Diabetes Naturally with Lifestyle Changes?
First, let’s examine some factors that may impact blood sugar. Next, we will learn how to control diabetes naturally.
Diet
Healthy eating plays an important role in controlling blood sugar levels. Diabetic patients have to be extra conscious of what they consume. It’s not only the type of food you eat but also how much you eat and the types of food you combine in your meals and snacks.
So, what you are supposed to do in terms of diet:
- Learn how to plan balanced meals
- Understand carb counting
- Get to know the plate method
- Be aware of the portion sizes
- Balance your meals and medications
- Limit sugary beverages
Prepare a food chart for diabetic patients from specialized Dietician Priyanka at Indyte. A personalized diet plan can guide diabetes management with lifestyle changes.
Exercise
After diet, exercise is the most important part of managing diabetes. When you become physically active. Regularly moving your body also helps in better utilization of insulin.
These factors work together to reduce blood sugar levels in your body. The intensity of your workout determines how long the benefit will last. Even light activities like walking, housework, gardening, and jogging consistently might have a good impact on your blood sugar levels.
What you need to do is:
- Maintain an exercise routine
- Check your blood glucose level
- See if you need a pre-workout snack
- Stay hydrated while exercising
- Consult a healthcare professional for an exercise program
Weight
For those dealing with diabetes in particular, maintaining a healthy weight is essential to managing their diabetes.
Reduced blood sugar and increased insulin sensitivity are two benefits of weight loss.
Among the successful weight-management techniques are:
- Portion control
- A balanced diet
- Frequent exercise
Stress
Since stress hormones raise blood glucose levels, they can have a detrimental effect on diabetes. Techniques for managing stress that work well include:
- Meditation and Mindfulness
- Physical Activity
- Enough Sleep
Medicine
When diet and exercise are not enough to control blood sugar levels, insulin and other diabetic treatments become indispensable. The dosage and timing of these drugs determine their efficacy.
Furthermore, medicines used to treat other illnesses may also affect blood sugar levels, so it is necessary to monitor them carefully and work with your doctor.
Important things to keep under consideration:
- Insulin should be properly stored
- Inform your healthcare professional of any medication-related issues
- Be mindful when taking new medications
Illness
It’s critical to manage diabetes with caution and thorough attentiveness. Stress-related hormones that help the body fight infections are released when an individual is ill. However, these hormones can also cause blood sugar levels to rise.
Apart from changes in appetite, conditions that limit physical activity can also affect blood sugar levels.
Beverages
What you drink can significantly affect your blood sugar levels. But that doesn’t mean you have to cut down on everything. Consider what you can consume and what you should avoid.
Suggestions for healthy drinks:
- Unsweetened Almond Milk
- Herbal Teas
- Vegetable Juice
- Coconut Water
Drinks you must avoid:
- Soft drinks
- Alcohol
- Fruit Juices
- Tea and coffee
Monitoring and Tracking Progress
To control diabetes effectively, blood sugar levels must be regularly checked. Among the methods and resources for monitoring advancement are:
- Monitor your blood sugar levels regularly to learn how your body reacts to various diets and activities.
- Continuous glucose monitors, or CGMs, are gadgets that show blood sugar levels in real time.
- Track your nutrition, physical activity, and blood sugar levels to see trends and make the required corrections.
Conclusion
One effective way to manage diabetes is to control it naturally by making lifestyle adjustments. You can significantly reduce your blood sugar levels and improve your general health by making wise decisions for your food, exercise routine, weight control management, and stress management.
Always seek advice from a professional like Dietician Priyanka at Indyte to make a balanced approach to managing your diabetes and customize these techniques to your specific needs. Her vast knowledge helps you improve your quality of life and gain control over your diabetes.