Treating diabetes with medicines is not necessary unless the condition is too complicated. There are various natural ways for effective diabetes management. Although this involves lifestyle changes, these ways will not only help you with better diabetes care but for overall health, too. Check out these tips to control diabetes naturally.
Here are 10 Things You Can Do to Beat Diabetes Naturally:
1. Exercise Regularly
As mentioned above, exercise is an important aspect of diabetes management. It improves insulin sensitivity, and weight loss, and lowers blood sugar levels. Since exercising requires energy, the body is forced to burn the extra sugar present in the body. However, it is important to include all forms of exercise: strength training, aerobic exercises, and cardio exercises.
2. Adapt Portion Control in Your Diabetes Diet
The key to diabetes management is nothing else but ‘moderation’. Adapt portion control as it not only helps in weight loss but also prevents you from overeating. To adapt portion control-
-Opt for smaller plates,
-Read the nutrition label of any food item you purchase
-Avoid restaurants that offer a buffet
3. Opt for Foods with a Low Glycemic Index
The glycaemic index is a measure developed to assess how quickly the food is converted into glucose. The lower the glycaemic index, the longer it takes to convert into sugar. Eating foods that are low in GI is ideal for diabetics. These include meat, barley, beans, sweet potatoes, corn, and most fruits. To know the best foods for diabetes control, you can refer to this diet diabetes food chart here.
4. Get Enough Sleep
Getting enough sleep is important for good health. This is why people with poor sleeping habits tend to not live a healthy lifestyle. In fact, studies have suggested that people who are sleep deprived gain weight quicker than those who sleep well. Moreover, getting enough sleep prevents weight gain. Sleep deprivation also lowers the production of growth hormones and increases cortisol levels, both of which are important for sugar control.
5. Plan for a Healthy Weight
Weight management is another important factor in diabetes management. It not only reduces health complications but also decreases the risk of getting Type 2 Diabetes. Even a ten percent reduction in the current weight can work wonders to your health. Belly fat is the most dangerous form of weight gain. This is why having a healthy waistline is more important than your overall weight.
6. Control Your Carb Intake to Control Diabetes
Carbohydrates are the easiest to be converted into glucose. This is why it is important to limit your carb intake. One way of doing it is by counting the carbs you intake in a day. This would not help in lowering sugar levels immediately but in the long run too.
7. Relieve Your Stress
Stress can easily cause havoc to your health. It is proven that stress releases glucagon and cortisol, hormones that increase sugar levels. Meditation, exercise, and relaxation are ways to reduce stress levels. Studies have suggested that yoga can also improve insulin sensitivity in the body.
8. Stay Hydrated
Since diabetes causes frequent urination or polyuria, it is important to drink lots of water and stay hydrated. This will help you lower your sugar levels and also prevent the possibility of dehydration. For diabetics, It is important to drink water and other non-caloric beverages rather than opting for sugar-sweetened drinks.
9. Monitor Sugar Levels at Intervals to Keep a Check on Your Diabetes
The art of mastering diabetes management is by first knowing how advanced your condition is. This is why monitoring sugar levels at regular intervals is important. Moreover, it also helps you understand how different foods affect your sugar levels. Monitor your sugar levels with BeatO’s smartphone-connected glucometers.
Here are a few instructions for checking sugar levels at home:
- Wash and dry your hands before the process.
- Insert the strip into the meter and use the needle on the lancet to prick your finger. Gently squeeze the fingertip to let the blood drop come out.
- Touch and hold the edge of the strip on the drop of blood.
- The meter will display the results in a few minutes.
10. Even out Your Meals
It is important to spread the food throughout the day. Never indulge in too much food as it can spike your sugar levels. For instance, if you have a dinner party planned out with friends, you should not have small meals during the day in order to spurge at night. The key is to eat your meals in moderation and keep having small meals instead of three big meals.
Read More: Best Calcium-Rich Foods for Diabetics
Follow all the recommendations given by your doctor and health coach if you want to ensure diabetes management in the right way. Monitor your sugar levels on a regular basis and make the required changes to your diet and lifestyle, depending on your sugar level.
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