4 All Natural Ways To Manage Diabetes

Uncontrolled diabetes can shorten your lifespan. Learn how to manage diabetes to keep a tab on your blood sugar.

Currently, India is home to nearly 62 million diabetics. No longer, diabetes is associated with higher income group, as more and more people from lower and middle-income background are suffering from type 2 diabetes. Colloquially known as 'sugar' or 'high sugar' uncontrolled diabetes is a multi-system disorder that affects the health of your heart, eyes and kidneys.

Long-term complications include heart attacks, blindness, kidney disease, nerve damage and foot infections that lead to amputation of limbs, dental damage, and so on. Around the world, a lower limb is lost to diabetes every 30 seconds. Diabetes is the most important risk factor for heart disease. Many of these complications do not produce any symptom in the early stage and most can be prevented with a combination of regular medical care and blood glucose monitoring. User-friendly blood glucometers that monitor blood glucose levels at home can indicate how well diabetes is controlled and serves as a guide to adjusting therapy.

# Increase your level of physical activity

Diabetics need to keep their weight in check. Exercise regularly, at least 30 minutes for five times a week or 150 minutes per week. To increase your insulin sensitivity, moderate exercise is better than no exercise, but intense exercise is even better. Therefore, it makes sense to enroll in a class of aerobics, Zumba dance. When you exercise intensely, your body uses more glycogen, the stored form of glucose. To replace those stores, glucose is pulled from the bloodstream.

# Make intelligent food choices

Choose foods that are lower in fat, trans fat and calories. Avoid sugary drinks. When eating a meal, fill half of your plate with fruits and vegetables, one quarter with a lean protein, such as beans, or chicken without the skin, and one-quarter with a whole grain, such as brown rice or whole wheat pasta. Increasing fiber intake keeps your blood sugar stable. You should add leafy greens to your dough and substitute daliya (roasted wheat flakes) with cereal to get more fiber in your diet. Rather than eating three large meals, eat six small meals.

A diabetic should avoid eating rice, potato, refined flour, deep fried foods and red meat. Very sweet fruits, like grapes and chickoo are off limits for a diabetic. Vegetables like palak (spinach), leafy greens, Dudhi (bottle gourd) are good for diabetics. If the diabetic suffers from kidney problems, they should have more of fresh vegetables and less of protein.

# Keep a check on your stress level

Stress can raise your blood sugar. Learn ways to lower your stress. Try deep breathing, gardening, taking a walk, meditating, working on your hobby, or listening to your favorite music.

# Go for regular tests

Diabetics need to meticulously control their blood pressure and blood sugar. They should be careful about the health of their feet and eyes. A regular urine test is required to detect the health of their kidneys.