Covid is almost over, but the next pandemic, many health experts rightly say, could be chronic diseases. Diabetes is the worst concern of all as metabolic disorders are increasing rapidly worldwide especially in India. Today 1 in 11 adults (90 million) are living with diabetes and this number is expected to reach 113 million by 2030 and 151 million by 2045. A lifestyle disorder, diabetes can be best managed with lifestyle changes in addition to regular medication. What you eat during the day—breakfast, lunch, dinner, and all the little foods in between—can play a big role in diabetes management. Switching to a diabetes-friendly diet with a few spices and herbs along with low GI foods, and regular exercise and sleep can play wonders and prevent many diabetic complications in the future. (Also Read: Diabetes: Diet Plan For Diabetics To Avoid Sugar Spikes, Dos And Don’ts)
“Type 2 diabetes is primarily a lifestyle disorder. Although medications play an important role; it is lifestyle modification that helps manage 60 to 70% of people with type 2 diabetes. Among the factors that lead to uncontrolled diabetes are unhealthy diet, lack of exercise and stress.” ,” Dr V Mohan, Chairman and Chief Diabetes Specialist at Dr Mohan’s Diabetes Specialty Center, told HT Digital.
“India is known as the ‘diabetes capital of the world’ and the disease is spreading at an alarming rate. Diabetes is a condition in which the level of glucose in a person’s blood rises abnormally. There are two types of diabetes: type 1 diabetes, in which the body does not produce insulin, and type 2 diabetes, in which The body produces insulin but cannot use it effectively,” says Dr. Primus Super Specialty Hospital HOD- Internal Medicine. Anurag Saxena says.
Home Remedies for Diabetes
Here are some natural home remedies to help control your blood sugar as suggested by Dr. Saxena:
Neem astringent leaves are an effective remedy for diabetes as they contain flavonoids, triterpenoids, antiviral substances and glycosides that help control blood sugar levels. Neem powder is made by blending some dried neem leaves in a blender until completely smooth. For better results, you can take this powder twice every day.
2. Bitter gourd juice
Charatin and momordicin, two important ingredients found in bitter gourd, have the ability to reduce blood sugar levels. Consume bitter gourd liquid every morning on an empty stomach. To enjoy its benefits, you can also add a dish made with bitter gourd to your diet every day.
Berries are known for their hypoglycemic properties, which can lower blood sugar levels. Mix a spoonful of jamun seeds in a glass of water. Mix it well and drink it frequently on an empty stomach.
Regular consumption of ginger lowers blood sugar and balances insulin. Put a cup of water and an inch of ginger in a pan and bring to a boil. After 5 minutes of boiling, set aside. Drink it once or twice every day.
5. Fenugreek powder
Fenugreek can help manage diabetes, improve glucose tolerance, lower blood sugar levels, and stimulate glucose-dependent insulin release. It works well in managing both type 1 and type 2 diabetes. Soak two spoons of fenugreek seeds in water overnight and consume water and seeds on an empty stomach every morning.
Lifestyle changes for diabetes
Apart from these here are the lifestyle changes suggested by Dr. Mohan for people with diabetes.
Low GI foods
“In India, we eat a lot of carbohydrates. If we reduce carbohydrates and replace them with good quality plant-based proteins like gram, green gram, black gram, mushroom, paneer, gram dal, mung bean etc., it will be more. “Helps reduce glycemic load. It’s also important to eat lots of fruits and vegetables and plenty of green leafy and other non-starchy vegetables,” says Dr Mohan.
Exercise plays an important role in glucose control. I recommend the FAR acronym for people with diabetes. F stands for flexibility, A stands for aerobics and R stands for resistance training. Apart from aerobic exercise like walking, running, swimming, playing sports like tennis or badminton, flexibility is also very important and so is resistance training which means lifting small weights like 2 kg dumbbells.
Apart from this, reducing stress plays an important role because stress is a major cause of uncontrolled diabetes. This is where pranayama or deep breathing plays a big role, as stress management itself can help control diabetes.
Herbs and spices
Apart from these there are some foods that help in controlling diabetes. Fenugreek or fenugreek seeds are one of the best researched because it has been shown that if you add fenugreek or fenugreek to your diet regularly. It can help lower postprandial blood sugar levels and improve insulin secretion and action. Cinnamon has also been shown to improve diabetes control. Neem leaves, for example, have been used very popularly in addition to bitter gourd or bitter gourd. These are all natural remedies, which, being food-based, can do no harm, and can be used as supplements for treatment.
“Having said that, please avoid any untested and unscientific treatment, as it can damage the liver or kidneys. Whatever home remedies you try, please remember that it’s important to see your doctor from time to time—not just for diabetes. Your eyes, kidneys, heart and legs can also be affected long-term. Diabetes is a silent killer, and we may not know what complications it is causing until it’s too late. Apart from doing all the home remedies, visit the doctor and take the necessary medicines as prescribed by the doctor. Take it,” concludes Dr Mohan.
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