KKN Gurugram Desk | Diabetes is a chronic disease caused by the lack of insulin, a hormone produced by the pancreas. Insulin plays a crucial role in controlling blood sugar levels. When the body is unable to use insulin properly, blood sugar levels rise, leading to the onset of diabetes. It is a metabolic disorder where the body struggles to process blood sugar correctly, but with proper diet, exercise, and medications, it can be managed effectively. There are two types of diabetes: Type 1 Diabetes and Type 2 Diabetes. Type 1 diabetes usually occurs in children and young adults, requiring insulin injections for management. Type 2 diabetes, more common among adults, is becoming increasingly prevalent among younger individuals as well. In Type 2 diabetes, the body produces insulin but does not use it effectively.

Managing Type 2 Diabetes through Lifestyle Changes

For patients with Type 2 diabetes, managing the disease is possible through simple lifestyle changes. Paying attention to diet, maintaining a healthy weight, and incorporating regular exercise can help not only control diabetes but also reverse its progression. Ayurvedic and Unani medicine expert, Dr. Salim Zaidi, has shared 5 natural methods that not only help control diabetes but also offer the potential to reverse the condition. Let’s explore these techniques and see how they can make a significant difference in managing and reversing diabetes.

1. Morning Walk: A Natural Insulin Booster

One of the most effective and accessible ways to manage diabetes is by incorporating a morning walk into your daily routine. For diabetes patients, a simple morning walk acts as a natural insulin booster. Regular walking helps the body utilize glucose more efficiently, thus improving insulin sensitivity. Several studies have proven that when you walk in the morning, muscles utilize glucose for energy, which requires less insulin. Starting with a 20-30 minute walk and gradually increasing it to an hour is highly beneficial. Not only does this regular exercise help control blood sugar levels, but it can also help reverse diabetes by enhancing insulin sensitivity.

2. Methi (Fenugreek) Water for Diabetes Control

Another effective natural remedy for controlling diabetes is methi (fenugreek) water. Fenugreek is known for its health benefits, especially for diabetes management. Fenugreek seeds contain soluble fiber, which reduces the absorption of carbohydrates, thus helping in controlling blood sugar levels. Additionally, fenugreek seeds contain 4-HYDROXYISOLEUCINE, which improves insulin sensitivity and regulates insulin secretion. To make fenugreek water, soak one teaspoon of methi seeds in a glass of water overnight. Strain and drink the water on an empty stomach in the morning. This simple yet effective remedy can help in controlling and managing diabetes.

3. Eating Salad Before Meals to Control Blood Sugar

Another effective habit for managing diabetes is consuming a salad before meals. Salads rich in fiber can slow down the absorption of sugar into the bloodstream, preventing a rapid spike in blood sugar. Fiber helps to fill up the stomach, reducing the intake of high-carb foods like roti, rice, and vegetables. Eating a fiber-rich salad before a meal ensures that you consume fewer calories and helps the body process sugar more effectively. Vegetables like carrots, cucumbers, and cabbage are especially beneficial as they increase insulin sensitivity and help the body process blood sugar more efficiently. This simple dietary change can significantly improve your control over diabetes.

4. Mixing Gram Flour with Wheat Flour for Better Diabetes Control

If you’re looking to control diabetes, consider mixing gram flour (besan) with wheat flour in your regular meals. Gram flour is rich in protein and fiber, which can reduce the glycemic index of wheat flour, making it a healthier choice for diabetics. This combination also helps in reducing hunger and keeps you feeling full for a longer time, preventing overeating. Including this in your daily diet can significantly help in controlling and managing diabetes by slowing down sugar absorption and improving insulin sensitivity.

5. Foods to Avoid for Faster Diabetes Reversal

To effectively control and possibly reverse diabetes, it’s crucial to eliminate certain foods from your diet. Highly processed foods like Maggi, chips, pasta, macaroni, and pizza should be avoided completely. These foods cause a rapid increase in blood sugar levels and can cause irregular insulin production. Foods like white bread, which are high in refined carbohydrates, should also be eliminated from the diet. By avoiding these foods, you can not only control blood sugar levels but also reverse the progression of diabetes.

These dietary changes, when combined with regular exercise and maintaining a healthy lifestyle, can help you manage diabetes effectively. Along with these remedies, it is also crucial to maintain a balanced diet rich in whole foods, lean proteins, healthy fats, and fiber to keep blood sugar levels stable.

Why Diabetes Management is Essential

Diabetes is a serious disease that can lead to several complications, such as heart disease, kidney damage, nerve damage, and vision problems. Therefore, it is essential to manage diabetes proactively. While Type 1 diabetes requires insulin therapy, Type 2 diabetes can often be managed or even reversed through proper lifestyle changes. Ensuring a healthy diet, regular physical activity, and proper medication can help keep blood sugar levels in check.

The Role of Regular Exercise in Reversing Diabetes

In addition to dietary changes, regular physical activity plays a vital role in reversing diabetes. Exercise increases insulin sensitivity and helps the body use glucose more efficiently. Engaging in activities like walking, jogging, cycling, swimming, or yoga can help maintain healthy blood sugar levels. The goal is to aim for at least 30 minutes of moderate exercise most days of the week, which can significantly improve insulin resistance and lower blood sugar levels over time.

Maintaining a Healthy Diet: Key to Long-Term Diabetes Control

A balanced, diabetes-friendly diet is critical for managing blood sugar levels effectively. Foods high in fiber, such as whole grains, vegetables, and legumes, help regulate blood sugar levels by slowing down sugar absorption. Lean proteins like chicken, fish, and plant-based sources like tofu and legumes can provide sustained energy without causing blood sugar spikes. Healthy fats from sources like olive oil, avocados, and nuts can also help keep blood sugar stable and support overall heart health.

Managing Stress for Better Diabetes Control

Chronic stress can have a negative impact on blood sugar levels, causing them to rise. Therefore, it is essential to manage stress effectively for better diabetes control. Techniques such as meditation, deep breathing exercises, mindfulness, and yoga can help reduce stress and improve overall well-being. Stress management plays an important role in maintaining healthy blood sugar levels and preventing complications related to diabetes.

Diabetes, though a chronic condition, can be managed and even reversed with the right lifestyle changes. By incorporating simple yet effective practices like morning walks, consuming fiber-rich foods, and avoiding processed foods, diabetes patients can take control of their health and work towards reversing the effects of the disease. Consulting with healthcare professionals, including dietitians and diabetes experts, is crucial to creating a personalized plan for managing and reversing diabetes.