Coping with diabetes is a continuous, relentless challenge. Although there is no cure for diabetes but with a little bit of knowledge and dedication, you can keep your diabetes under control naturally.
According to WHO diabetes has been described as a serious illness during the past few decades, which prevails rapidly in Asia. To encounter it, people with diabetes, mostly use medication from oral consumption to injections to control it. All these medications are expensive and dangerous in the long run with potential side effects.
There are 5 lucrative ways to keep your diabetes under control naturally.
Exercise routinely
Physical exercise has been considered one of the cornerstones in the management of diabetes. Maintenance of an active lifestyle can reduce the risk of diabetes in a person by 33%-35%. Exercise increases the sensitivity of cells to insulin and decreases glucose level by its utilization during exercise for energy production.
For adults, it is recommended to do exercise for at least 30 minutes a day, for 5 days a week. You can check your blood sugar level after different exercises to find the best that suits your needs.
Monitor your carbohydrate consumption
The major part of our daily diet is comprised of carbohydrates which break down into glucose after ingestion. Consumption of high carbohydrate-containing food results in higher blood glucose levels. Studies show that consumption of fast-digesting carbohydrates can increase the incidence of diabetes up to 40%.
A meal with a 20 to 90g intake of carbohydrates per day is proving to be beneficial for a diabetic person. So eating food with low carbohydrate content can keep your sugar levels under control.
Keep yourself hydrated
Hydration is the most important part of your healthy lifestyle. And it makes the 60% of an overall person’s body. Drinking plenty of water keeps your diabetes under control. Maintaining proper hydration helps your body to cope with the high blood sugar level by assisting kidneys in the removal of excess glucose along with urine from the body. According to research patients who drink enough water regularly usually have blood sugar levels within the normal range.
Stress management
An article from 2010 shows that people with anxiety, depression, and stress have a higher risk to develop type 2 diabetes. In stress conditions, the pituitary-adrenal axis secretes hormones that make the muscle and fats less sensitive to insulin. These hormones disturb glucose production resulting in higher blood glucose levels.
Stress levels can be controlled through regular exercise meditation habits like yoga, jogging, and indulging you in cheerful tasks.
Consume fiber-rich food
The increased fiber content of food decreases the glycemic index of food. The fiber-rich food and vegetables hinder the absorption of Carbohydrates and helped maintain the blood glucose level within the normal range. Adding fibers to your daily diet like green vegetables, beans help you to control diabetes.
Conclusion
As diabetes is not just a single disease, it is a root cause of several co-morbidities which can put your life at risk. Regular monitoring of your blood glucose level by adopting a healthy lifestyle helps you to live a balanced life. This helps you to stick to the habits that are beneficial and kick the ones that are not.