Controlling diabetes is the key to maintaining good health, and there are many effective, natural ways to help regulate blood sugar levels. Certain lifestyle changes and natural remedies can help support the body’s ability to regulate blood sugar more efficiently. Here are ten tried-and-true, life-changing ways to naturally control diabetes.
Adopt a Balanced, Low-Glycemic Diet
A balanced diet with low GI foods prevents sudden increase in blood sugar. Food with low GI digests slowly and thus increases the level of blood sugar slowly too. Include foods that provide sustained energy, such as whole grains, legumes, and leafy vegetables. Avoid highly processed carbohydrates and sugary snacks, as they can cause rapid blood sugar fluctuations.
Rich in Fiber Foods
Fiber helps the body regulate diabetes; this is because it ensures digestion slows down and thereby allows the slow release of glucose into the bloodstream. For instance, soluble fibers can be seen in oats, fruits, and legumes and are useful in managing glucose levels in the blood. This fiber intake should be minimum of 25–30 grams a day to get full benefits of blood sugar management as well as gut wellness to enhance overall diabetes management.
Stay Hydrated
Hydration also helps manage blood sugar. Drinking water helps the body flush out excess glucose through urination and ensures proper function of cells in the body. Research studies have indicated that dehydration increases the risk of developing high blood sugar. Therefore, at least 8 glasses of water must be consumed in a day and limit beverages that contain sugar or caffeine, which can harm the blood glucose level.
Engage in Exercise on a Daily Basis
Exercise is one of the best natural ways of living with diabetes. Exercise makes the body more sensitive to insulin to use the hormone effectively. Start with moderate exercises, such as brisk walking or cycling, or swimming for at least 30 minutes per day. Resistance training using weights can also build muscles which are used to support good blood sugar levels.
Sleep Well
It also depicts that sleep directly affects the regulation of blood sugar. A poor sleep causes a hard time in insulin sensitivity and makes it more challenging to manage blood glucose. The goal is to have 7–8 hours of quality sleep at night to effectively metabolize glucose. It is maintained through good sleep hygiene by establishing a relaxing sleep schedule, avoiding screens at night, and maintaining consistency in the sleep schedule.
Stress Management
Chronic stress can raise the blood sugar levels by producing cortisol, which is a hormone that will increase glucose in the liver. Add relaxation techniques in your daily lifestyle, including yoga, meditation, or deep breathing. These techniques reduce cortisol levels, hence maintaining normal blood sugar in the body. Spending time outdoors or doing hobbies effectively reduces stress.
Try Herbal Remedies
Many herbs have been found to be helpful in natural management of diabetes:
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- Fenugreek: It is an herb that contains soluble fiber which helps in managing the levels of blood glucose.
- Bitter Melon: It is said to contain insulin-like properties, thus improving glucose utilization.
- Cinnamon: The evidence suggests that it enhances the insulin sensitivity and lowers the blood sugar.
- Aloe Vera: It is a source of compounds that could be insulin sensitivity enhancers.
Ask a healthcare provider before incorporating any new herbs, especially when you are on drugs.
Maintain a Healthy Weight
Keeping the weight at a normal range can dramatically improve control of blood sugar. Losing even the smallest amounts can enhance insulin sensitivity. Aim to build up lean body mass and reduce body fat through diet and exercise. If you have to, get a registered dietitian to help plan a balanced calorie-restricted meal plan that will be sustainable and not deprive you of good nutrition.
Monitor Blood Sugar Regularly
Continuous monitoring gives information on how different foods, activities, and lifestyle factors affect blood glucose. You can use a glucose monitor to check levels several times a day, especially while changing your diet or beginning an exercise program. This can be very empowering and motivating.
Quit Smoking and Reduce Alcohol Intake
Smoking and over-imbibition are complications in blood sugar control that lead to diabetic complications. Nicotine causes an elevation of blood sugar and decrease in the insulin sensitivity level. Alcohol will cause irregular fluctuation in blood glucose levels. Quit smoking or reduce the alcohol intake to the recommended levels. Monitor your blood glucose afterward.
Apart from the above lifestyle tips, another significant step is to naturally inculcate supplements. There is also another product known as Diabo-Med, particularly developed using a few of the most potent Ayurvedic ingredients for great benefits in the management of blood sugar levels and overall well-being. Diabo-Med mixes Fenugreek Seeds, Jamun Seeds, Dry Ginger, Kashmiri Garlic, Kalonji, Ginseng, Physllium, Cinnamon, and Bitter Melon for the excellent properties in the stabilization of blood glucose, hence enhances insulin sensitivity which in return supports energy during the day.
Each ingredient used in Diabo-Med is taken due to their active action towards body’s ability in maintaining its blood sugar health.
- Fenugreek Seeds delay sugar absorption because its action helps in stabilizing glucose levels.
- Jamun Seeds facilitates the enhancement of the discharge of insulin and is already recognized as a common reason for regulating the state in diabetes.
- Kalonji and Cinnamon enhances insulin sensitivity, so that glucose would be utilized appropriately within the body.
Diabo-Med is to be taken with 1-2 capsules twice a day but as recommended by your doctor. Diabo-Med contributes towards a more natural and convenient enhancement in the blood sugar control regimen, starting from a daily routine towards a better, more balanced approach for managing Type 2 blood sugar levels naturally.