Diabetes is a metabolic disorder that affects the pancreas and reduces the body’s capability to produce insulin and process glucose effectively. It is a chronic disorder that occurs due to prolonged high blood sugar.
The exact cause of diabetes is difficult to determine but there are certain risk factors that contribute to this condition. Lifestyle is one of them. If you are leading a sedentary lifestyle, then you are at the risk of getting diabetes. This is the reason diabetes is called a lifestyle disorder.
Lifestyle forms a crucial part in managing diabetes. People are often confused about which lifestyle to follow in order to lead a healthy life with diabetes. Here are certain modifications that can be done in the lifestyle to reverse diabetes naturally such as:
1. Dietary Modifications
Dietary changes form the most important part of diabetes management. Most diabetes can be cured by making major dietary modifications which include strict indulgence in raw and organic food. Your diet must include all the essential nutrients without triggering the sugar levels. It is always advised to take a balanced diet which is high in fiber content and less in carbohydrates.
Foods To Be Incorporated
These are certain foods that must be included in your diet to enhance its nutritional value:
- Foods High In Fibre
It is important to consume a diet high in fiber as it helps in slowing down the glucose absorption. You must aim to eat at least 30 grams of fiber per day to detoxify your body. You can incorporate sprouts, green leafy vegetables, nuts, and seeds such as flaxseeds and chia seeds, berries, and avocados.
- Foods High In Chromium
Chromium has normal carbohydrates and lipid metabolism. It helps in carrying glucose to the body cells which makes the body energetic. The foods which are high in chromium include Broccoli (highest content of chromium), raw cheese, green beans, brewer’s yeast and grass-fed beef.
- Foods High In Magnesium
Often diabetes is associated with magnesium deficiency and eating magnesium-rich foods can curb the problem of metabolism. It helps to regulate the glucose level in the blood effectively. Foods rich in magnesium such as spinach, black beans, yogurt, almonds, pumpkin seeds, and chard can help to regulate type 2 diabetes.
- Foods With Low Glycemic Index
You should opt for foods with a low glycemic index. Foods with a high glycemic index convert into sugar more quickly as compared to the foods with low glycemic index. It is better to stick to low glycemic foods, and the sources include nuts, seeds, coconut, raw pastured dairy, wild caught fish, organic meat, non-starchy vegetables, avocados, stone fruits, and berries.
- Clean Protein
Clean proteins have minimal effect on the level of glucose in the body, but it does slow down the process of sugar absorption. Sources of clean protein include wild-caught fish, lentils, eggs, grass-fed beef, organic chicken and bone broth.
Foods To Be Avoided
Apart from these, there are certain foods which affect our health adversely and should be removed from our diet to manage sugar levels. These foods include:
- Refined Sugar
Refined sugar is the major culprit for a sudden spike in the level of blood sugar. You must avoid refined sugar completely in the form of sweetened beverages, soda, and other sugary fruit juices.
You can opt for honey or maple syrup occasionally as a substitute. So the best option is to stick to sugar substitutes such as stevia or sugar which will not have much of an impact.
Conventional cow’s milk has lactose which is difficult for the body to digest especially when you are suffering from diabetes. You must avoid milk as this triggers the blood sugar level and harms the body. Skimmed milk can be a good option in place of conventional cow’s milk or full cream milk.
You must avoid grains that contain gluten as it has carbohydrates that break into sugar after some time of consumption. Gluten increases the level of glucose in the blood. It is better to remove grains such as wheat from your diet to manage diabetes in a proper way.
Alcohol of any type such as beer or sweet liquor has carbohydrates which trigger the glucose level in the blood. It also affects the liver adversely. So, it must be avoided completely as a way to lead a healthy life.
Foods That Can Be Included Other Than Regular Foods
Other than these, there are certain foods that help incredibly in controlling blood sugar and proper management of diabetes. Here are some of the foods that can be taken to reverse diabetes:
- Aloe Vera
Aloe Vera is a popular plant used in most of the beauty recipes, but it can work wonders for the diabetics. It is a high-value medicinal plant with anti-inflammatory properties which fastens the process of healing. Moreover, it helps to regulate the blood sugar levels.
Jamun is a boon for the diabetics as it helps in fighting diabetes tremendously. It lowers down the blood sugar levels. It is best to consume approximately 100 gms of it daily for significant effects.
- Vitamin C
Consumption of vitamin C is not only good for your skin, but it also helps to lower down your blood sugar levels significantly. Best sources for Vitamin C include lemons, tomatoes, oranges, amla, blueberries.
Cinnamon can help you reduce your sugar levels as it contains a bioactive compound that stimulates the insulin activity. This helps to regulate the level of glucose in the blood. It is advised to consume it in a moderate quantity. If it is consumed in excess then it can have an adverse impact on the liver. It is better to consume cinnamon with warm water daily, either in the grounded form or raw.
2. Physical Activity
Physical activity also forms an important part of managing diabetes efficiently. It helps in balancing the metabolic rate and keeping up the energy levels high. Any form of physical activity (running, walking, swimming, dancing, yoga, and exercise) can help in stimulating the pancreas.
It triggers the insulin production in the body which lowers down the blood sugar levels by carrying it to the body cells for proper utilization. It has been found that the best form of exercises for diabetics are aerobics and resistance exercises.
These are a continuous form of exercises that are done repeatedly without stopping. These include walking, bicycling or jogging. It is responsible for elevating breathing and heart rate and thus, maintaining the blood sugar level.
It has been observed that people practicing aerobics have less concentration of glucose in the body and they are more active than the ones who abstain from any form of physical activity.
- Resistance Training
Resistance training involves a series of exercises developed by Diabetes Canada that mostly includes seated exercises. These exercises are performed with the help of a resistance band. This forms a good indoor exercises plan when it's raining outside.
They are to be followed repeatedly for maximum effects. You can start with an easy set of exercises at the initial stage and increase the number of attempts with time. It aids in strengthening the lower back, abdominals, hips and other parts to keep you active and fit.
3. Stay Away From Stress & Take Enough Sleep
This is the last and the best way to keep control of the glucose level of your body. Try to avoid stress as much as possible and take enough sleep. Your sleeping habits have a significant effect on your health. Unwanted stress may invite poor sleep which increases insulin sensitivity and affects the blood sugar adversely.
Relaxation and deep meditation would help in keeping stress at bay. It will also help in correcting the problem of insulin secretion, thus promoting diabetes control and well being.