Sadly, India is now known as the diabetes capital of the world. Diabetes is a condition that affects the way in which the body uses carbohydrates for energy. Our main source of energy comes from carbohydrates. This is turned into glucose in the body. The glucose in the bloodstream then has to enter the body cells. The hormone, insulin, produced by the pancreas, is required for this purpose.
Sometimes, the body cannot make enough insulin or use what is made effectively. This causes blood sugar or glucose levels to rise. Genetics, nutrition and levels of physical activity are all involved in this process.
Insufficient insulin action and the resulting high blood glucose levels can lead to diabetes. Most of the treatment for diabetes is aimed at restoring and maintaining normal blood glucose levels.
Risk factors for Diabetes:
- People suffering from metabolic syndrome or Syndrome X.
- A family history of diabetes
- A body mass index ( BMI ) above 25. Obesity is a major risk factor for diabetes, as Type 2 diabetes is associated with it. The accumulated fat cells interfere with the action of insulin.
- You have been diagnosed with gestational diabetes during pregnancy.
- High blood pressure.
- You have low HDL levels (good cholesterol) and high LDL (bad cholesterol) levels as well as high triglyceride levels.
- Borderline elevated glucose levels on previous testing.
- You suffer from polycystic ovary syndrome ( PCOD).
Non – dietary remedies for Diabetes:
Exercise: Daily exercise of 30 to 45 minutes is very important for people with type 2 diabetes. It helps manage weight and improves heart health as well as blood sugar health.
Obesity: This triggers changes to the body’s metabolism. These changes cause fat tissues to release fat molecules into the blood, which can effect insulin-responsive cells and lead to reduced insulin sensitivity. So please try and lose weight if you are overweight.
Sleep: Sleep restorates and rejuvenates our body. Sleep deprivation is a major risk factor for type 2 diabetes. Cortisol is secreted in excess and makes it harder for insulin to do its job effectively, so do try and get into a good sleep routine.
Stress: Controlling stress is extremely important as hormones such as cortisol increase the amount of sugar in our blood. Do meditation and learn how to ‘switch off’.
Yoga: Yoga and deep breathing helps to control stress and that, in turn, helps to decrease elevated blood sugar levels. The best asanas for yoga are the bow, upward facing dog and child poses
Dietary remedies for Diabetes:
Green vegetables: Focus on vegetables such as spinach, kale, cabbage, amaranth, bokchoi, broccoli, okra and leafy salads. Apart from the high content of vitamins and minerals, these are full of fibre and starch – digesting enzymes. Sweet potato is a super food for diabetes.
Bitter gourd – Karela – contains an insulin – like compound called polypeptide – p or p – insulin, which has been shown to control diabetes naturally.
Fruits: Contrary to what we are told, fruits are excellent for diabetics. Citrus fruits such as grapefruit, lemons, oranges and kiwi fruit have anti – diabetic effects. All berries are excellent. Mangoes and bananas can be eaten as well. Just remember, fruits should be eaten on an empty stomach 20 minutes before a meal or 2 hours after a meal.
Jamun is extremely beneficial for diabetes. The fruit reduces symptoms such as frequent urination and the leaves are good for converting starch to energy. This helps keep blood sugar in check.
Whole grains : Include brown rice, buckwheat, millet, quinoa and amaranth in your diet as well as high fibre flour, such as coconut flour. Avoid white bread and wheat.
Beans and legumes: Beans have been known to known to lower blood sugar levels and reduce inflammation.
Protein: Only eat one protein at a time. Include lean proteins such as turkey, chicken and fish in your diet.
Fatty fish like salmon, tuna and sardines contain omega – 3 fatty acids, which are good for diabetes. Eggs, low fat dairy and 30 grams of raw unsalted nuts are good sources too.
Hydration: Make sure you drink enough water on a daily basis: 0.35 ml of water per kilo of body weight.
Herbs and spices for diabetes: As Indians we are fortunate that herbs and spices are available in abundance and are not too expensive.
The idea is to use these as part of a balanced diet instead of a supplement. Curry leaves, cinnamon, amla, turmeric, ginger and giloy are excellent.
Basil, rosemary, thyme and neem are also good herbs for diabetes.
Please do keep your blood sugar in control.
All the best and happy healing from Naturally Dimpi!