Diabetes has become serious ailment in today’s time. Though it is a non-contagious disease,around 4.8 million people died of diabetes alone, the previous year. Earlier it was mostly seen among 65 years aged or above, but now more and more number of younger people, below 20 years of age, are diagnosed with diabetes every year. People with diabetes in the long run, tend to have eye complications like blindness and other vision problems, skin related diseases, risk of kidney damage, kidney failure and even heart stroke, such complications finally lead to death. The risk of such diseases can be reduced though, by maintaining the blood sugar levels. Usually people have to take lifelong medication and insulin injections to curb it, but the lesser known fact is that diabetes can easily be kept under control by some natural remedies. Here is how.
Keep your body well hydrated. Due to more than normal levels of glucose in the blood stream, the body tends to drain it out, which is why people with diabetes need to frequently urinate and often get thirsty. Having plenty of water maintains a balance with the body minerals that are continuously flushed out. Liquids like alcohol and coffee should be avoided as they dehydrate the body. Daily intake of 2 to 3 liters of water is a must for a diabetic patient.
9. Turn Nutty!
Switch to eating lots and lots of nuts! They can be a part of your shakes, deserts or simply snacks. Nuts have plenty of magnesium and fiber, which keeps in check your blood sugar levels.They are a rich source of vitamin E, which is an anti-oxidant and prevents further damage to body. A diabetic person can have any kind of nuts, but in moderate amounts. Nuts also reduce the blood cholesterol level which is a contributor to diabetes and other heart diseases.
8. Spice up your Diet!
Researches show that adding spice to your daily diet can actually reduce the inflammation caused by diabetes as they contain high anti-oxidant content. Cinnamon is one of the best known anti-oxidant and is said to reduce the blood sugar levels, if the body is not able to consume as much glucose as it can produce. Even with intake of 2 to 3 grams of cinnamon every day reduces blood glucose by a considerable level and thus lower the risk of diabetes related complications.
7. Say NO to Red Meat
If you are a non-vegetarian, and you love red meat, then you need to know that red meat may harm you instead of relishing your taste buds. Diabetic patients, consuming red meat, are prone to develop risk of high cholesterol levels, as red meat is difficult to digest and slows down the metabolic rate, which in turn hinders the insulin secretion. To make up to the protein content in food, other supplements like fish, sea food, soya products and low fat dairy products are among other options.
6. Go Green!
For a diabetic person, it is advised to add lots and lots of fruits and vegetables to your diet. Fruits make a rich source of vitamins like vitamin A and C , whereas vegetables contains minerals like zinc, iron, calcium, potassium which provides nutritional balance and prompts our body to produce insulin in moderate amount. You like them or not, these green veggies and fruits will help lower your sugar levels, and reduce the risk of some deadly diseases, associated with diabetes. It is a common myth that sweet fruits should be avoided during diabetes. It solely depends on the carbohydrates content in the fruit, which has no affect, if you have them in moderate amount.
5. No Smoking
Smoking and diabetes make a deadly combination. It is like calling for more trouble. Though smoking effects health, it turns out to be more hazardous for the smokers, who have diabetes. Researchers say that the nicotine in cigarettes causes the blood sugar levels to elevate subsequently. It may therefore increase the risk of heart stroke, kidney failure and blindness by creating blockages in the blood circulation. Even if you are not diabetic, smoking can increase the risk of developing diabetes. Thus one way or the other, it is best to say no to smoking after all.
4. Sleep Well
Today because of the hectic work schedule and high stress levels among people, they are deprived of adequate sleep.Poor sleep affects the hormonal balance of body. Those who tend to sleep less than 6 hours a day, are more susceptible to irregular blood sugar levels than those who sleep longer. An ordinary person needs typically 7 to 8 hours of sleep daily. Studies show that the levels of insulin, consumed by the body, improve considerably with a good sleep of just 3 days. Hence to cut on the sugar levels, it is worth to have a good night sleep, and make up to your health.
3. Avoid Stress
Stress not only affects your behavior and thinking, it also has an effect on the chemistry of the body. Once you get stressed, the blood sugar level increases. The stress hormones released during stress automatically raise the blood sugar levels. This is to boost up energy levels, when needed, usually in a situation of fear or fight. This is a normal phenomenon during stress and the increased sugar level is subsequently brought under control, but it can prove worse for a diabetic person, with sudden rise in the sugar levels. Thus a diabetic person is advised not to take stress, as it may do both mental and physical harm. It is important to de-stress yourself and keep in check your glucose levels from time to time.
When we undertake a physical activity, it burns our calories and increases metabolism rate. It also improves the blood flow, thus lowering the blood sugar levels in body and reducing the risk of diabetes. Regular exercise maintains weight. It is certainly advantageous for people, suffering from diabetes, to undertake minimum 30 minutes regular exercising. Not only does exercise reduce the blood sugar levels, but it also helps lower stress levels, which triggers the glucose production in body.
1. Reduce Carbohydrate and Sugar Intake
This forms one of the first and foremost steps in managing diabetes. One of the initial methods is to control the glucose level and weight gain in the body. Intake of food like whole grain, bread, rice etc. should be reduced. Also consumption of sugar should be totally avoided. This means you need to cut off yourself from having deserts, cakes, chocolates and sweets completely. So if you have a sweet tooth and diabetes, this is going to be a tough task. A diabetic patient has to take care of what he/she eats and at what time. Smaller meals at fixed times with less carbohydrates and more fiber form a good diet schedule for a diabetic person.