Top Ways to Control Diabetes

ways to Control diabetes

In the millennium year, India had an estimated 31,705,000 diabetics, which is expected to increase by more than 100 percent to 79,441,000 by 2030. According to the International Diabetes Federation Atlas 2015, 69.2 million Indians have diabetes. Diabetes is more likely to develop if you eat a high-calorie diet and live a sedentary lifestyle with little physical activity. Diabetes is a term used to describe a collection of metabolic disorders that result in excessive blood sugar levels. This can occur when the pancreas does not create enough insulin or when the body’s cells do not respond to the insulin produced. Before we talk about the cure of diabetes, we should know what is diabetes and how it effects our body and what are the ways to control diabetes.

What is Diabetes?

Diabetes is a condition in which your blood glucose, often known as blood sugar, is abnormally high. Your main source of energy is blood glucose, which comes from the food you eat. Insulin, a hormone produced by the pancreas, aids glucose absorption into cells for use as energy. Sometimes your body doesn’t produce enough — or any — insulin, or it doesn’t use it properly. Glucose remains in your circulation and does not reach your cells as a result.

Having too much glucose in your blood might lead to health issues over time. Although there is no cure for diabetes, you can take efforts to manage it and stay healthy.

Types of Diabetes

Mainly there are 3 types diabetes. They are type 1 diabetes, type 2 diabetes, gestational diabetes:-

1. Type 1 diabetes

Is a chronic illness in which the pancreas produces little or no insulin. It was previously known as juvenile diabetes or insulin-dependent diabetes. Insulin is a hormone that allows sugar (glucose) into cells for energy production.

2. Type 2 diabetes

Type 2 diabetes is a malfunction in the body’s ability to control and utilise sugar as a fuel. Too much sugar circulates in the bloodstream as a result of this long-term disease. High blood sugar levels can eventually cause problems with the circulatory, neurological, and immunological systems.

There are basically two connected problems at work in type 2 diabetes. Your pancreas does not create enough insulin, a hormone that controls the transport of sugar into your cells, and your cells do not respond well to insulin, resulting in decreased sugar intake.

3. Gestational diabetes

Diabetes diagnosed for the first time during pregnancy is known as gestational diabetes. Gestational diabetes, like other types of diabetes, affects how your cells use sugar (glucose). High blood sugar levels caused by gestational diabetes can harm your pregnancy and your baby’s health.

While any pregnancy issue is alarming, there is some positive news. You can help control gestational diabetes throughout pregnancy by eating healthy meals, exercising, and, if needed, taking medication. Blood sugar control can help you and your baby stay healthy and avoid a traumatic birth.

When you have gestational diabetes during pregnancy, your blood sugar levels usually return to normal soon after birth. However, if you’ve had gestational diabetes, you’re more likely to develop type 2 diabetes. Blood sugar levels will need to be checked more frequently.

These are the ways how you can control your glucose level at home also & than start manage your diet.

Symptoms of Diabetes

If you have any of the following diabetic symptoms, make an appointment with your doctor to have your blood sugar checked:

1. Urinate (pee) a lot, often at night

2. Are very thirsty

3. Lose weight without trying

4. Are very hungry

5. Have blurry vision

6. Have numb or tingling hands or feet

7. Feel very tired

8. Have very dry skin

9. Have sores that heal slowly

10. Have more infections than usual

Also Read :- All You Need to Know About Chironji

Home remedies for diabetes:

According to official WHO predictions, India has 31,705,000 diabetes in the millennium year, with that number expected to rise to 79,441,000 by 2030. According to the International Diabetes Federation Atlas 2015, 69.2 million Indians are diabetic.

Gestational diabetes is a third type of diabetes that affects women during pregnancy. The World Health Day 2016 campaign encourages us to fight this silent killer by emphasising the importance of increasing disease prevention and treatment.

Keeping this in mind, Dr. Shikha Sharma, Wellness Expert and Founder of NutriHealth, offers

six natural methods for lowering blood glucose.

1. It’s all about the fenugreek seeds.

Early in the morning, mix one teaspoon of fenugreek powder (methi dana powder) with lukewarm water and drink. Fenugreek seeds are well-known for their potential to help diabetics lower their blood sugar levels. They include fibre, which aids in the slowing of digestion and consequently the regulation of carbohydrate and sugar absorption. They also aid in the body’s improved sugar utilisation.

2. Powders Made at Home

Make a paste with equal parts fenugreek powder, jamun seed powder, neem powder, and karela powder. Half an hour before lunch and dinner, take 1 teaspoon of this mixture with water. (Also see: Top 10 Natural Blood Pressure Control Foods )

3. Delectable and healing

In a glass of water, soak 8-10 Paneer Doda blossoms. During the night Filter the water and consume it first thing in the morning. Paneer Doda, also known as Paneer ka Phool, is a popular Indian flower with therapeutic properties. It aids in the efficient utilisation of blood glucose.

4. Superfood from India

Early in the morning, combine two tablespoons of amla juice with a pinch of turmeric powder. Amla is a traditional cure for high blood sugar levels that comes from the fruit of the Indian gooseberry tree. It also contains chromium, a mineral that affects carbohydrate metabolism and aids in making your body more insulin responsive.

5. Drink one glass of juice per day

Karela, often known as bitter gourd, is one of the most well-known foods for controlling blood sugar levels. Mix 1/2 bitter gourd, 1/2 cucumber, 2 celery stalks, and 1/2 green apple in a glass of juice. This should be consumed once a day.

6. A Teaspoon’s Worth

Half an hour after lunch and dinner, take one teaspoon of powdered Gurmar leaves with water. Gurmar is an Ayurvedic herb that is used to control carbohydrate absorption in the body. Ways to Control Diabetes Gurmar literally translates to “sugar destroyer” since it aids in the maintenance of appropriate blood sugar levels in the body.

This article gives you a brief overview of Diabetes. All important information is provided to you. I have share an overview of how you can also control diabetes at home also. What are the types of important stages of diabetes are also mention there which you can go through.

you can also read about nutrition also.

6 Science-Backed Tips for Managing Blood Sugar and Reducing Diabetes Risk

To manage prediabetes or diabetes effectively, it is crucial to know how to naturally reduce your blood sugar levels. To achieve this, you should consider taking specific actions such as exercising regularly, eating more fiber, incorporating more snacks, and increasing your probiotic intake.

Hyperglycemia, also known as high blood sugar, is associated with diabetes and prediabetes. Normally, your body produces insulin, a hormone that regulates your blood sugar levels and allows your cells to use the circulating sugar in your blood. Several factors can hinder the management of blood sugar levels and result in hyperglycemia.

Internal factors such as overproduction of glucose by the liver, inadequate insulin production by the body, or the body’s inability to use insulin effectively, also known as insulin resistance, can cause high blood sugar. Dietary choices, certain medications, a sedentary lifestyle, and stress can also lead to high blood sugar levels.

According to the Centers for Disease Control and Prevention (CDC), close to 50% of all U.S. adults have diabetes or prediabetes. Therefore, managing blood sugar levels is essential, especially for people with diabetes, as chronically high blood sugar levels can lead to limb and life-threatening complications.

Importance of Regular Exercise in Managing Blood Sugar Levels

By allowing your cells to more effectively use the sugar available in your bloodstream, regular exercise can increase insulin sensitivity and assist you in achieving and maintaining a moderate weight. Your muscles also utilize blood sugar for energy and contraction. 

To effectively manage blood sugar levels, experts recommend checking your levels before and after exercising to understand how your body responds to various activities and to prevent high or low blood sugar levels. Researchers recommend performing “exercise snacks” to lower blood sugar levels and counteract the detrimental effects of extended sitting. 

This entails breaking up sitting time every 30 minutes with light walking or simple resistance exercises like squats or leg raises. Useful forms of exercise include weightlifting, brisk walking, running, biking, dancing, hiking, swimming, and any other activity that gets you moving regularly. Shorter exercise sessions, such as 10-minute sessions, can also provide benefits if done multiple times per day, with the goal of accumulating at least 150 minutes of exercise per week. It is one of the effective ways to control diabetes.

Managing Blood Sugar Levels: The Importance of Carb Intake

Because your body breaks down carbs into sugars, mainly glucose, your carb intake strongly influences your blood sugar levels. Insulin then helps your body use and store glucose for energy. However, when you consume too many carbs or have insulin-function problems, this process fails and your blood glucose levels can rise. 

To manage blood sugar levels, the American Diabetes Association (ADA) recommends that people with diabetes count carbs and be aware of how many they need. Studies show that managing carb intake can help you plan your meals properly and further improve blood sugar management. 

Eating a low carb diet can also help reduce blood sugar levels and prevent blood sugar spikes. It’s important to note that a low carb diet does not mean a no carb diet, as you can still eat some carbs while monitoring your blood sugar. By prioritizing whole grains over processed and refined carbs, you can lower blood sugar levels while also obtaining greater nutritional value. In summary, reducing your carb intake can aid in blood sugar regulation.

Eating More Fiber Can Help Manage Blood Sugar Levels

Fiber promotes a gradual rise in blood sugar levels by slowing carb digestion and sugar absorption. Studies have demonstrated that soluble fiber enhances blood sugar management, whereas insoluble fiber does not. 

For individuals with type 1 diabetes, consuming a high fiber diet can enhance their body’s capability to regulate blood sugar levels and reduce instances of blood sugar lows. You can find high amounts of fiber in foods such as vegetables, fruits, legumes, and whole grains. The recommended daily intake of fiber is about 25 grams for women and 35 grams for men, or about 14 grams for every 1,000 calories.

Drink More Water And Stay Hydrated

Drinking enough water can help you maintain healthy blood sugar levels by preventing dehydration and allowing your kidneys to flush out excess sugar through urine. One review of observational studies found that people who drank more water had a lower risk of developing high blood sugar levels. 

Regularly drinking water can rehydrate the blood, lower blood sugar levels, and reduce the risk of diabetes. It’s important to remember that water and other zero-calorie drinks are the best options. Sugar-sweetened drinks can raise blood glucose, lead to weight gain, and increase the risk of diabetes, so it’s best to avoid them. In summary, staying hydrated with water and zero-calorie drinks can reduce blood sugar levels and the risk of diabetes.

Implement Portion Control

You can regulate your calorie intake and maintain a moderate weight by practicing portion control. In turn, managing your weight promotes healthy blood sugar levels and reduces the risk of developing type 2 diabetes. 

Additionally, monitoring your serving sizes can prevent blood sugar spikes. To manage portion sizes effectively, you can measure and weigh your portions, use smaller plates, avoid all-you-can-eat restaurants, read food labels and check the serving sizes, keep a food journal, and eat slowly. In summary, managing your portion sizes can help you regulate your blood sugar levels.

Low GI Foods Can Help Manage Blood Sugar Levels in Diabetes

The glycemic index (GI) affects how quickly carbohydrates are digested and absorbed by the body, which, in turn, impacts the rate at which blood sugar levels increase. Foods receive a score ranging from 0 to 100 and are categorized as low, medium, or high GI. Foods scoring 55 or lower are considered low GI.

Research shows that consuming low GI foods like bulgur, barley, unsweetened Greek yogurt, oats, beans, lentils, legumes, whole wheat pasta, and non-starchy vegetables can help reduce blood sugar levels in individuals with diabetes. This is because the amount and type of carbohydrates consumed affect blood sugar levels.

To prevent blood sugar spikes, adding protein or healthy fats to a meal can be helpful. To manage blood sugar levels, it is recommended to select low GI foods and track overall carbohydrate intake. It is one of the effective ways to control diabetes.