Natural Ways to Control Your Diabetes with Lifestyle Changes

If type 2 diabetes was contagious, the global health experts would have it declared a pandemic by now. It is on an ever-increasing rise all around the world. While it cannot be permanently cured, it can be controlled or even reversed with modification in one’s lifestyle habits. Diabetes is a condition that causes high levels of blood sugar in the body. The pancreas produces insulin which is responsible for regulating glucose levels in the blood. Diabetes arises when insulin production is absent or insufficient or when the utilization of insulin is not proper.

Diabetes, when not managed, can result in damage to organs, heart disease, and in some cases, limb amputations. The food consumed is broken down into glucose which charges the body cells. The excess of glucose stored in the form of fat helps increase the production of insulin. The insulin works as the shuttle of glucose to body cells. Therefore, if one eats often or binges on food, the body starts requiring more insulin to run the glucose to cells. This is accounted for insulin resistance or pre-diabetes.

Some factors that account for high blood sugar levels are inconsistent dietary routine, overweight, emotional stress, illness or infection that lowers the immunity, eating foods rich in glucose, and being lethargic which slows down metabolism.

With some lifestyle and dietary changes, one can prevent the onset of pre-diabetes or regulate it if one is diagnosed with diabetes.

Cut out refined carbs from your diet

White grains such as white bread, white sugar, white rice, white potatoes, soda, honey, biscuits, etc. enter the body and spike blood sugar levels instantly. They increase both glucose and insulin levels, causing an increase in body weight and insulin resistance. It is suggested to consume unprocessed food and include gluten-free grains in your diet. 

Exercise regularly 

Inactivity further aggravates type-2 diabetes. Moving your muscles often improves insulin utilization and glucose absorption in the body. One does not have to go for sweaty and exhaustive rounds of exercise to reap the benefits. A 30-minute brisk walking every day reduces the risk of type-2 diabetes. This also stands for additional health benefits such as better cardiovascular health and weight loss in case you are obese.

Refine your Diet

Cut out on carbs and incorporate fiber-rich, low glycemic foods (non-starchy vegetables, herbs, nuts, seeds, avocados, eggs, etc.), and probiotics in your diet. Avoid eating red meat as it increases the diabetes risk even in those who consume only small quantities. Instead, swap red meat for a better protein source, such as poultry and fish. People who suffer from type-2 diabetes often have a mineral deficiency. Thus, it is important to include mineral-rich sources such as leafy vegetables, kale, collard greens, and bok choy in one’s diet. 

Head over to Northern Health Centers to read further on type-2 diabetes that can help you significantly to prevent or manage your diabetic condition. 

Get Adequate Sleep

It is important to sleep for at least 8 hours a day in order to improve your glucose metabolism. A single night of insufficient sleep can react in the same way as insulin resistance and may contribute to a rise in blood sugar levels.

Follow these effortless interventions to regulate your diabetes naturally; however, also consult your physician on a regular basis.

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