7 Simple Ways to manage diabetes without medication
Due to the fact that many people do not realize they have diabetes, diabetes is frequently referred to as the “silent killer.” In 2016, a survey found that 69.2 million people in India have diabetes. Although diabetes is frequently hereditary, whether or not it runs in your family, you should have your blood sugar checked frequently. Being safe is preferable to being sorry.
Why is it crucial to monitor your blood sugar levels?
If diabetes is discovered early, a person might try making easy lifestyle adjustments to control it. You can avoid taking medicine for a very long period in this method.
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Stay away from alcohol and smoking
Smoking boosts blood sugar levels.
Smoking increases the risk of heart disease in diabetics, and passive smoking can also raise blood sugar levels. Regular alcohol consumption also raises blood sugar levels because it contains a lot of sugar.
Consume more fiber
Fiber promotes a more gradual rise in blood sugar levels by delaying the digestion of carbohydrates and sugars.
A diet rich in fiber can enhance your body’s capacity to control blood sugar and reduce blood sugar lows. You may be able to better manage type 1 diabetes as a result.
Among the foods high in fiber are: fruits, vegetables, legumes.
whole grains
For women, a daily fiber intake of 25 grams is advised, while for men it is 35 grams. For every 1,000 calories, that equates to 14 grams.
Exercise
Diabetics, whether or whether they are overweight, should lead an active lifestyle. Getting moving lowers blood sugar levels. Additionally, exercise can aid with weight management. Even a decent, regular stroll of at least 30 minutes can help you lose weight and control your blood sugar.
Diet
It’s crucial to keep an eye on your diet if you have diabetes. For diabetics, a healthy diet should be high in nutrients while being low in fat and calories. It ought to contain a healthy ratio of grains, fruits, and vegetables. You should be able to get advice with a decent meal plan from a competent dietician.
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Get enough quality sleep
Getting enough sleep feels excellent and is necessary for good health.
In fact, poor sleeping habits and a lack of rest can affect blood sugar levels and insulin sensitivity, increasing the risk of developing type 2 diabetes. They can also increase appetite and promote weight gain.
Additionally, sleep deprivation raises levels of the hormone cortisol, which, as explained, plays an essential role in blood sugar management.
Adequate sleep is about both quantity and quality. The National Sleep Foundation recommends that adults get at least 7–8 hours of high quality sleep per night.
Remain hydrated by drinking water.
You may be able to maintain healthy blood sugar levels by drinking enough water.
Additionally to avoiding dehydration, it aids in the kidneys’ ability to eliminate any extra sugar in the urine.
According to a study of observational studies, people who drank more water were less likely to experience high blood sugar levels.
Regular water consumption may rehydrate the blood, lower blood sugar levels, and lower the chance of developing diabetes.
Reduce stress
Blood sugar levels are known to rise under stress. Therefore, it’s crucial for a diabetic to be calm and avoid stressful situations.
