Natural Ways to Control Diabetes: Lifestyle Changes for Lasting Results

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Natural Ways to Control Diabetes: Lifestyle Changes for Lasting Results

Diabetes is a chronic condition that affects millions of people worldwide. While medications play a crucial role in managing diabetes, incorporating natural lifestyle changes can also have a significant impact on controlling blood sugar levels [1]. By adopting healthy habits, individuals can improve their overall well-being and reduce the risk of complications associated with diabetes. Natural Ways to Control Diabetes: Lifestyle Changes for Lasting Results.

Limit Carbs for Better Blood Sugar Control

Carbohydrates are broken down into sugar in the body, leading to increased blood sugar levels. Therefore, it's essential to pay attention to the types and quantity of carbs consumed. Simple carbs, found in sweets, grains, juices, and sodas, are quickly absorbed and cause a rapid increase in blood sugar. On the other hand, complex carbs, present in high-fiber vegetables and whole grains, are digested more slowly and result in a slower rise in blood sugar [1].

By following a low-carb diet and replacing simple carbs with complex carbs, individuals can effectively lower blood sugar levels. This dietary change may not only reduce the need for blood sugar-lowering medications but also potentially help put diabetes into remission. It is important to consult with a healthcare professional or a registered dietitian to create a personalized meal plan that suits individual needs [1].

Stay Hydrated with Water

Proper hydration is crucial for individuals with diabetes or prediabetes. Dehydration can lead to concentrated blood, resulting in increased blood glucose levels. It is advisable to avoid hydrating beverages containing sugar, such as sports and energy drinks. Instead, opting for water as the primary source of hydration is adequate for most people, except those engaged in intense physical activities with significant fluid losses [1].

Harness the Power of Fiber

Including fiber-rich foods in the diet offers numerous benefits, including blood sugar control. While fiber is a type of carbohydrate, it does not raise blood sugar levels. Whole grains, vegetables, and fruits are excellent sources of dietary fiber. Consuming fiber-rich meals can help individuals feel fuller, improve gut motility, prevent constipation, and lower cholesterol levels [1].

Embrace the Garlic Advantage

Garlic, known for its distinct flavor and aroma, possesses compounds that may have beneficial effects on blood sugar levels. Although limited studies have associated garlic with potential blood pressure and cholesterol-lowering properties, further research is required to establish a definitive link [1].

Engage in Regular Physical Activity

Regular exercise is key to managing blood sugar levels effectively. Engaging in physical activity helps maintain a moderate weight, increase insulin sensitivity, and allows the muscles to utilize blood sugar for energy. It is recommended to incorporate both aerobic exercises like brisk walking, swimming, and biking, as well as resistance exercises such as weightlifting, yoga, and calisthenics. Breaking up long periods of inactivity by incorporating light activity every 30 minutes can also aid in controlling blood sugar levels [2][3].

Achieve and Maintain a Healthy Weight

Losing excess weight significantly reduces the risk of developing diabetes. Studies have shown that individuals who lost approximately 7% of their body weight experienced a nearly 60% reduction in their diabetes risk. Setting realistic weight-loss goals and working closely with healthcare professionals can provide guidance and support throughout the weight-loss journey [3].

Nourish Your Body with Healthy Plant Foods

A balanced and nutritious diet plays a crucial role in diabetes management and prevention. Incorporating healthy plant-based foods provides essential vitamins, minerals, and carbohydrates needed for overall health. Carbohydrates, including sugars and starches, serve as an energy source for the body, while dietary fiber aids in digestion and helps regulate blood sugar levels. It is recommended to consume a variety of plant-based foods such as fruits, vegetables, whole grains, legumes, and nuts [3].

Prioritize Stress Management

Chronic stress can have a negative impact on blood sugar levels. Therefore, incorporating stress management techniques such as meditation, deep breathing exercises, yoga, or engaging in hobbies can be beneficial for individuals with diabetes. Taking time to relax and unwind helps reduce stress hormones and promote overall well-being [2].

By implementing these natural lifestyle changes, individuals can take control of their diabetes and improve their overall health and well-being. It's important to remember that these lifestyle modifications should complement the prescribed medical treatments and regular consultations with healthcare professionals.

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