Experts say you can control diabetes with small changes to your diet and exercise routine. Diabetes is a pretty frequent lifestyle disease, however, while it can’t be cured, it can be controlled. Diabetes arises due to abnormally excessive blood sugar levels. The insulin produced with the aid of the pancreas is accountable for maintaining glucose levels in the blood. Absence or inadequate production of insulin or a lack of ability to correctly utilize insulin causes diabetes.
High blood sugar happens when your body doesn’t make sufficient or correctly use insulin. A hormone that regulates blood glucose and helps it enter your cells for energy. High blood sugar (hyperglycemia) is related to diabetes.
The Centers for Disease Control and Prevention (CDC) reports that 13% of U.S. adults live with diabetes, and 34.5% have prediabetes (Trusted Source). This means close to 50% of all U.S. adults have diabetes or prediabetes.
(What is diabetes):
If you have diabetes, you know your common blood sugar levels (you may also hear it called glucose) show how nicely you’ve got your condition under control. When your level stays every day and steady, you decrease your risk of troubles like vision loss and kidney disease. You also have more energy.
Medicine can assist balance your blood sugar. But the foods you eat and how energetic you are making a difference, too.
When you have diabetes, a primary goal is to keep it under control. Here are some simple things you can do each day to help achieve that goal.
How to control diabetes naturally?
1. (Regularly Exercise)
Regular physical activity helps you feel better. It also improves your sensitivity to insulin, which means it works better in your body. Because it does, your blood sugar levels can become more stable. Exercise can also help ease stress.
If you have problems with blood sugar management, you should routinely check your levels. This will help you learn how you respond to different activities and keep your blood sugar levels from getting either too high or too low (2).
Useful forms of exercise include weightlifting, brisk walking, running, biking, dancing, hiking, swimming, and more. Exercise increases insulin sensitivity and helps your muscles use glucose effectively. This can lead to reduced blood sugar levels.
2. (Manage your carb intake)
If you take insulin, you may find this easier to do. You’ll add up the number of total carbs at each meal and adjust your insulin dose as needed.
When you eat too many carbs or have insulin-function problems, this method fails, and blood glucose levels can rise.
The American Diabetes Association (ADA) recommends managing carb intake by counting carbs and being aware of how many you need.
Some studies find that these methods can also help you plan your meals appropriately, further improving blood sugar management.
Carbs are broken down into glucose, which raises blood sugar levels. Reducing carbohydrate intake can help with blood sugar control.
3. (Boost your fiber)
It isn’t broken down through your body, so it doesn’t affect your blood sugar. (Although many foods with fiber contain sugars and starches that do.) Eating 25-30 grams of fiber (like you find in oatmeal) every day may assist you in better manage your blood sugar. Increase to this amount slowly, though. And drink plenty of water so you don’t get constipated.
Eating plenty of fiber can help with blood sugar management. Soluble dietary fiber is the most effective.
4. (Keep a water bottle handy)
Not having sufficient fluid in your physique can wreak havoc on your blood sugar levels. Choose water to quench your thirst rather than juice or soda. Don’t like the taste? Choose unsweetened teas.
Drinking water regularly helps rehydrate the blood, lowers blood sugar levels, and ought to reduce diabetes threat (Trusted Source) …..(Highly respected database from the National Institutes of Health)
Keep in mind that water and other non-caloric beverages are best. Sugar-sweetened drinks raise blood glucose, drive weight gain, and increase diabetes risk (Trusted Source)…Highly respected database from the National Institutes of Health.
5. (Eat low glycaemic foods)
Instead, diabetics have to eat low glycaemic meals such as non-starchy vegetables, stone fruits (peaches, plum, cherries, and berries), nuts, seeds, avocados, eggs, and raw pastured dairy. “Apart from controlling blood sugar, low GI food also assist in dropping weight. Lean protein foods are also true options, be it egg whites, chicken breast, or turkey breast, which grant satiety and prevent you from snacking later on.
6. (Fight the post-meal crash)
An easy workout, like a 10-15 minute walk after a meal, can keep your blood sugar from spiking. More blood gets sent to your muscles instead of your stomach. That means you take in sugars better. Instead of turning on the TV after you eat, clear the kitchen table and wash the dishes or take a walk around the block.
7. (Manage stress levels)
Stress can have an effect on your blood sugar ranges (Trusted Source)… Highly respected database from the National Institutes of Health
Hormones such as glucagon and cortisol are secreted during stress. These hormones cause blood sugar levels to go up (Trusted Source)… Highly respected database from the National Institutes of Health
One learns about confirmed that exercise, relaxation, and meditation extensively reduced stress and lowered blood sugar degrees for students (Trusted Source)… Highly respected database from the National Institutes of Health
Exercises and rest methods like yoga and mindfulness-based stress reduction may also assist right insulin secretion troubles in chronic diabetes.
8. (Get enough quality sleep)
Getting enough sleep feels extremely good and is necessary for appropriate health (Trusted Source)…..Highly revered database from the National Institutes of Health
Poor sleeping habits and a lack of rest can also have an effect on blood sugar ranges and insulin sensitivity. They can increase the urge for food and promote weight attain (Trusted Source)…..Highly revered database from the National Institutes of Health
Sleep deprivation decreases the launch of increased hormones and will increase cortisol levels. Both of these play a necessary function in blood sugar administration (Trusted Source)……Highly revered database from the National Institutes of Health
Furthermore, adequate sleep is about both quantity and quality. It’s satisfactory to get an adequate quantity of high excellent sleep every night
9. (Monitor your blood sugar levels)
Checking your blood glucose and maintaining a log every day will help you adjust foods and medications when necessary to help decrease your blood sugar levels.
10. (Quit Smoking)
If you smoke, you are also greater possibility to have serious health issues as properly as a higher danger for issues from diabetes. Those can include:
1. Heart and kidney disease
2. Poor blood glide to the legs and feet, which ought to lead to infections, ulcers, and amputation of your toes or feet
3. Retinopathy, an eye disorder that reasons blindness
4. Peripheral neuropathy, nerve damage in the hands and legs that motives weakness, numbness, pain, and bad coordination.
11. (Cut Back on Alcohol)
If you’re on insulin or oral diabetes meds like sulfonylureas or meglitinides, drinking alcohol can drop blood sugar to dangerous levels. When you drink, your liver has to work to remove the alcohol from your blood instead of regulating your blood sugar.
The Bottom Line:
If you have blood sugar management problems, it’s necessary to work with your healthcare issuer to create and start a cure plan as soon as possible.