It is every one’s wish to live a happy and healthy life. If you invest good and healthy food in your body you live healthy. If you invest junk and unhealthy food many diseases occur and make you dull. The purpose of this article is to make you aware about diabetes and how you can control it. So what steps can you take to control diabetes naturally.
Natural Ways to Control Diabetes
Here are some easy ways to control diabetes naturally
- Exercise regularly
- Avoid eating large meals
- Reduce your carb intake
- Increase your fiber intake
- Drink water and stay hydrated
- Avoid stress
- Choose foods with a low glycemic index
- Check your blood sugar levels
- Take green tea
- Take bitter gourd
- Take proper sleep
Exercise regularly
Exercise keeps you fit and healthy. Doctors suggest going for a walk daily for 30 minutes. If you are a diabetes patient you must make a habit of exercise. It will control your diabetes naturally.If you are not habitual of it then start walking for 5 minutes and increase the time day by day.
When you start exercising and walking you will notice the change in your body. It will control your cholesterol and sugar level. You will feel fresh and healthy. So make a habit of exercising daily. Exercise will increase your insulin sensitivity and help your muscles use glucose effectively.
Reduce your carb intake
The most important thing to control your diabetes is to manage your carb intake. Your body breaks carbs into glucose and then insulin helps your body store sugar for energy. When you take too many carbs the blood glucose level increases and creates problems in insulin function.
You must know how many carbs you need. If you take an excess amount your sugar level increases. You must take those foods that are lower in sugar and carb. So you can say that to control your diabetes you have to take low diet carbs.
Increase your fiber intake
Fiber helps to slow carb digestion and also sugar absorption. If you want to control diabetes you have to take fiber. Plenty of fiber reduces sugar level and helps you to manage insulin function problems.
Add foods that are high in your fiber such as vegetables, fruit, grains and legumes. Total dietary fiber intake should be 25 to 30 grams a day. Bananas, apples, avocado, Carrots, beets and broccoli are rich in fiber. You must add these in your diet.
Drink water and stay hydrated
Water is also a best choice to control diabetes. Drinking plenty of water maintains sugar level and reduces the risk of diabetes. If you take plenty of water it makes your lungs and kidneys healthy too. Excess amounts of sugar can be removed from urine.
You must keep in mind that drinking water means to take mineral water not juices and drinks because juices and drinks can increase your sugar level. You can also take seltzer water. It is also free of calories and sugar. There are many flavors in it. You can make your own choice.
Avoid stress
Stress is the root of all diseases. It can affect your blood sugar level. There are many ways to control and manage your stress level. Surround yourself with positive people and avoid negative people and negative thoughts.
You can manage stress level through exercise such as yoga or relaxation methods.so this way you can control your diabetes.It may help you better regulate sugar levels. Relaxation methods lower your sugar and blood level and make your mind stress free.
Choose foods with a low glycemic index
The glycemic index measures how we digest and absorb foods which affect the rate at which blood sugar level increases. Add that food in your diet which has a low glycemic index.
Carbs determine how a food affects blood sugar levels. Eating low glycemic index food controls your diabetes. Foods that are rich in low glycemic index are beans, oats, yogurt, legumes, wheat, barley, bulgur and non starchy vegetables.
So it’s better for your health to take low glycemic index food to control and manage your diabetes issues.
Check 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.
When you monitor your blood sugar level it helps to better manage sugar level. Keeping track helps you determine whether you need to make adjustments in food or medications.
Take green tea
Drinking tea daily may help you to lower cholesterol level and heart disease. Green tea is very beneficial for health. Green tea contains the most antioxidants and beneficial polyphones.
In many countries where green tea consumption is high, it tends to lower the cancer rates, diabetes, and maintain blood sugar level and cholesterol level.
Drinking green tea reduces the risk of early death for people with diabetes. So to keep yourself healthy, you must include green tea in your diet for a healthy life.
Take bitter gourd
Bitter gourd contains bio active compounds and these compounds are responsible for bitter taste but helps in lowering the blood sugar level in people with diabetes.
It helps to move glucose from blood to cells and helps to store glucose. Add bitter gourd in your diet to maintain sugar level and to control your diabetes as well.
Take proper sleep
Poor sleep disrupts metabolic hormones and can affect blood sugar level and insulin sensitivity. Good sleep maintains your sugar level and promotes a healthy life. Take at least 8 to 9 hours of sleep for a healthy life.
Conclusion:
Follow these steps to control diabetes. Hope this article will be helpful for you to manage and control diabetes.