Ever wonder what happens to the food you eat daily?
The food you eat is broken down into glucose which is released into your blood. The pancreas is stimulated and releases hormones called insulin that helps glucose in your blood to reach different cells to be used for energy.
Sometimes, due to some changes, the pancreas fails to release enough insulin and glucose stays in your blood for longer than required.
After some time your blood glucose level goes high which causes several serious health problems. One of them is diabetes.
Diabetes is said to have no cure but you can learn to manage it and maintain your health in the best way possible.
Types of Diabetes
There is not one but several forms of diabetes, like ‘borderline diabetes’ where a person doesn’t have the respective health condition but is at a high risk of having one.
The most common are,
- Type 1 Diabetes
- Type 2 Diabetes
- Gestational Diabetes
How to Manage Diabetes in a Natural Way?
Research suggests that approximately 50% of adults in the US have diabetes or prediabetes.
Down below are a few steps you can take to control and manage your diabetes.
- Replacing Sugar with Honey
As a Type 2 diabetic patient, you might have heard that honey can do wonders for you.
Pure Honey is far better than other sweeteners, it’s healthier with fewer calories. However, no matter how beneficial, it should be used in moderation too.
Honey is a source of carbohydrates that mainly come from fructose and glucose.
It is rich in vitamins and minerals as well as an antioxidant. Honey has a lower Glycemic Index (GI) which means that it raises blood sugar levels quickly but not as fast as sugar does.
Better than sugar, the intake of it should also be monitored, or else your blood sugar level will spike up.
- Regular exercising
Having diabetes means gaining weight.
The benefits that come with exercising are numerous when you’re a diabetic patient.
It helps control weight, lowers blood pressure, lower the level of bad cholesterol (LDL),
Increases HDL (good cholesterol), reduces stress and anxiety and enhances your overall health.
In diabetic patients, exercising regularly helps maintain blood sugar levels.
A few of the most practiced exercises you can do are,
- Walking
- Cycling
- Team sports
- Yoga
- Swimming
- Weight lifting
- Aerobic dance
- Band exercises
- Pilates
- Calisthenics
Most people do a combo of these above. You can spice your exercise up a little by making a different combo, so you have a new thing to try out every day.
Research says that the best time to exercise is 1-3 hours after eating for diabetic patients. But do not forget to check your insulin levels before starting your workout otherwise exercising may worsen your health.
Staying active is not only good for your diabetes but also for your overall well-being. Although, if you have any other health problems, consult your doctor before practicing the above exercises.
- Keeping Your Body Hydrated
With blood glucose levels being high, your body needs to be fully hydrated.
When sugar levels go up, kidneys attempt to secrete sugar out of the body through urination.
In 2011 a study was conducted that showed the people who kept themselves hydrated had a lower risk of having high blood sugar levels.
It also suggested that the low water intake increases the risk of new-onset hyperglycemia.
Water is the best fluid to keep yourself hydrated. It does not increase sugar levels rather enables kidneys to excrete excess glucose out of the body.
The European Food Authority suggests women have 1.6 liters of water every day and men have 2 liters of it per day.
- Low Glycemic Index Food
The Glycemic Index (GI) determines how quickly or slowly the food you’ve eaten raises your blood glucose levels.
With testing each carbohydrate, you have digested and absorbed, GI determines the ranking of how quickly each of them raises your blood glucose levels.
Several studies have shown that a low-carb diet helps reduce blood sugar levels and prevent them from shooting up.
Knowing how the amount and type of carbs affect your glucose levels, with the help of GI you can make a balanced diet.
Foods with low Glycemic Index food are,
- Cherries
- Beans
- Grapefruits
- Yogurt
- Legumes
- Dried apricot
- Plums
- Oranges
- Dry fruits
- Apples
- Barley
- Bulgur
- Wheat pasta
It is essential for you, as a diabetic patient, to choose low GI foods and keep track of your carbs intake.
- Fiber Intake
Fiber along with normalizing bowel movement, maintaining bowel health, lowering cholesterol, also helps in slowing down the absorption of sugar. It further aids in improving blood sugar level of people with diabetes.
Having soluble fiber in your diet exceptionally maintains blood sugar levels.
Food high in fiber include
- Vegetables
- Fruits
- Beans
- Legumes
- Whole grains
- Popcorn
Having soluble fiber in your diet exceptionally maintains blood sugar levels.
Food high in fiber include,
- Vegetables
- Fruits
- Beans
- Legumes
- Whole grains
- Popcorn
Managing your carbs intake and controlling your daily portion of food may remarkably assist you in handling your diabetes in the best way possible.
Other Ways of Managing Diabetes
The most important steps are explained above but the list doesn’t stop there.
There are tons of more like,
- Controlling portions
- Managing stress levels
- Monitoring carb intake
- Keeping track of your sugar levels
- Getting sufficient sleep
- Having food rich in magnesium and chromium
- Fenugreek seeds
- Maintaining your weight
If you are careful with the above steps, being a diabetic patient won’t be bothering your mind constantly. By bringing change in your habits, daily routine and diet, diabetes will become an unbothered part of you.
