Easy Ways to Control Diabetes Naturally
Nov. 3, 2023
Normally, your body controls blood sugar levels by manufacturing insulin, a hormone that allows your cells to use sugar in your bloodstream. Insulin serves as the main regulator of blood sugar levels.However, several variables can upset this delicate balance and cause hyperglycemia. In this article, we will explore some easy ways to control diabetes naturally.
Internal causes of high blood sugar include the liver producing too much glucose, the body producing inadequate insulin, or your cells becoming less sensitive to insulin, a condition known as insulin resistance. Dietary choices, particular drugs, a sedentary lifestyle, and stress are all external variables that contribute to high blood sugar levels.
Here are some easy ways to control diabetes naturally:
Regular physical activity is beneficial for achieving and maintaining a healthy weight and increasing insulin sensitivity. Improved insulin sensitivity allows your cells to make better utilization of circulating sugar. Exercise also helps with blood sugar uptake for energy and muscle function. If you have trouble controlling your blood sugar, it's a good idea to check your levels before and after you exercise. This allows you to better understand your body's reactions to various activities and keeps blood sugar levels from being too high or too low. Weightlifting, brisk walking, running, cycling, dancing, trekking, swimming, and other forms of exercise can be beneficial.
The amount of carbs you consume has a big impact on your blood sugar levels. Insulin then assists your body in using and storing these sugars for energy. This process can malfunction when there is an overabundance of carbs or problems with insulin action, resulting in an increase in blood glucose levels. People with diabetes should carefully manage their carbohydrate consumption by counting carbs and understanding their dietary requirements.
Dietary fiber is essential for reducing carbohydrate digestion and sugar absorption, resulting in a gradual and regulated rise in blood sugar levels. Fiber is classified into two types: insoluble and soluble. While both are beneficial, soluble fiber has been found to help blood sugar control, whilst insoluble fiber does not appear to have this impact.
A fiber-rich diet can improve your body's capacity to manage blood sugar and reduce the danger of blood sugar fluctuations, which can be especially useful for people with type 1 diabetes. Vegetables, fruits, legumes, and whole grains are high in fiber. It is recommended that women aim for about 25 grams of fiber daily, while men should target around 35 grams. This works out to about 14 grams of fiber per 1,000 calories consumed.
Staying hydrated can assist you in maintaining appropriate blood sugar levels. Water keeps you hydrated and helps your kidneys remove extra sugar through urine. Observational studies have shown that people who drink more water have a lower risk of acquiring high blood sugar levels.
Practicing portion control is an important approach for controlling your calorie consumption and obtaining and maintaining a healthy weight. This, in turn, helps to maintain appropriate blood sugar levels and can lower the risk of developing type 2 diabetes greatly. Consider measuring and weighing your portions to ensure you're eating enough. Using smaller dishes tricks your brain into seeing larger servings, which can help you avoid overeating. Avoiding all-you-can-eat restaurants is another good way to limit your food consumption. Reading food labels and comparing portion sizes can also provide useful information about what you're eating. Keeping a food journal can be a beneficial practice because it promotes awareness of one's eating patterns and portion amounts.
The glycemic index (GI) is a measurement of how rapidly carbohydrates are digested and absorbed by your body, which influences how quickly your blood sugar levels rise. It divides foods into low, medium, and high GI categories, with values ranging from 0 to 100. Choosing foods with a low to moderate GI can aid with blood sugar management. Bulgur, barley, unsweetened Greek yogurt, oats, beans, lentils, legumes, whole wheat pasta, and non-starchy vegetables are examples of such foods. Including these low-GI items in your diet will help you maintain more stable blood sugar levels.
Stress causes the release of hormones such as glucagon and cortisol, which results in higher blood sugar levels. Stress-reduction practices such as exercise, relaxation, and meditation have been demonstrated to considerably reduce stress and, as a result, blood sugar levels. Yoga and mindfulness-based stress reduction techniques can also benefit those with chronic diabetes with insulin secretion difficulties.
Adequate or poor sleep can affect blood sugar levels and insulin sensitivity, raising the risk of type 2 diabetes. Sleep deprivation raises cortisol levels, a hormone that regulates blood sugar levels while also boosting appetite and leading to weight gain.
Managing diabetes naturally involves making simple yet impactful lifestyle changes. You can take proactive actions to control diabetes and promote general well-being by including regular exercise, monitoring carbohydrate intake, prioritizing low-GI meals, reducing stress, ensuring quality sleep, and including magnesium and chromium-rich foods in your diet. These solutions enable people to take an active role in their health and blood sugar management. If you have any questions about diabetes treatment, please book an appointment online or phone Bethania Clinic. We are delighted to assist.
