5 all-natural ways to keep diabetes at bay - Times of India

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If you’ve been astonished by the number of people around you getting diabetes, know that the lifestyle disease is approaching epidemic proportions globally. And India might have been the worst hit in Asia Pacific. The International Diabetes Federation projects that the number of Indians with diabetes will soar to 123 million by 2040.

And not just the disease itself, its precursor is equally explosive. The country’s apex research organisation had estimated in 2017 that the number of Indians with prediabetes (then 70 million) will increase more than double in the next ten years. Also known as ‘impaired glucose tolerance,’ the precursor to diabetes has a prevalence of 10.3% among adults, which is 1.4 times higher than the diabetes prevalence of 7.3%. The study was done by the Indian Council of Medical Research-India on 57,117 adults over a span of 20 years from 14 states and the Union Territory (UT) of Chandigarh.

If the numbers sound alarming, the complications of diabetes going undiagnosed are unnerving. They include blindness, kidney failure, heart disease, stroke, and foot amputation. Which is why the prevention of diabetes and its management should be undertaken with urgency.

Here are a few lifestyle changes that pre-diabetics can make to keep diabetes at bay and diabetics to manage their condition better:

Weight management

Obesity puts you at risk for a horde of health troubles. And while obesity’s role in the development of Type 2 diabetes and insulin resistance in some people, is still not known for sure, experts do know that obesity and lack of physical activity make it worse. So much so that the term “diabesity” has been coined to describe obesity-dependent diabetes. With moderate and sustained weight loss (five to ten percent of your current body weight), you can improve your body’s insulin action, decrease fasting glucose concentrations and subsequently the need for diabetes medication. With a mix of diet, exercise and behaviour modification, one can reverse obesity successfully.

This one-week anti - diabetes assorted pack of healthy herbal tea includes 3 premium flavours of Egyptian Hibiscus Ginger Flush, Egyptian Hibiscus Persian Rose, and Egyptian Hibiscus Lavender and helps in controlling diabetes as well as high blood pressure. It can be easily bought on Qtrove.com.

Diet

Deciding the best foods to eat when you have diabetes can be daunting. Your main goal should be to keep blood sugar levels well-controlled and prevent diabetes complications like heart disease. For example, fatty fish are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health. Also, leafy green vegetables are extremely nutritious and low in calories. You may snack on all types of nuts as they contain fiber and are low in digestible carbs, some more than others.

Reliq Flour is uncompromised by modern hybridization or artificial breeding and is naturally low in gluten and has a low glycemic index. If you love rice but your health doesn’t permit you to indulge in the whites, why not try this Diabetic Friendly Breakfast Recipe by Nutreat that combines stone ground brown rice with walnuts, almonds, pistachios, cinnamon, and crunch flax seeds.

Exercise

Staying active throughout life will help you control diabetes better and keep your blood glucose level in the correct range, preventing long-term complications, such as nerve pain and kidney disease. Also, people with diabetes are susceptible to developing blocked arteries and exercise helps keep your heart healthy and strong by maintaining good cholesterol levels and thereby avoiding arteriosclerosis.

To make the most of your exercise routine, begin your day with 100% Pure Cold-Pressed Pomegranate Juice that contains a higher number of antioxidants than most other fruit juices. Or choose to gorge on The Best Breakfast Bar before your workout session. It is a mix of rich almonds, peanuts, and healthy seeds, enrobed in dark chocolate.

Avoid smoking and drinking

Smokers will be gobsmacked to learn that they are 30–40% more likely to develop type 2 diabetes than nonsmokers. And diabetics who smoke are more likely than nonsmokers to have trouble with insulin dosing and with controlling their disease. Also, If you have diabetes and you smoke, know that alcohol may cause your blood sugar to either rise or fall and has a lot of calories.

Limit your intake of refined carbs

Simple condiments including honey and sugary drinks are sources of processed or added sugar. Other forms of refined carbohydrates exist in your foods in various forms and are potential culprits for weight gain. You might want to avoid ingesting table sugar you use to bake cookies, and various kinds of added sugar in packaged snacks, fruit drinks, soda, and cereal.

Swap your sugary snacks with this fun to eat and highly nutritious Sugar-free Munch Box. Also, Truefarm Organic Jaggery Powder is a great alternative to sugar as it is rich in minerals and has a slower effect on blood sugar levels.





And while diabetes can affect every part of your body - from your eyes to your feet - getting routine tests and checkups can help spot problems early, prevent complications and manage diabetes better. Try these natural ways to avoid diabetes complications to make the seemingly daunting task a bit easier.


Disclaimer: This article has been produced on behalf of Qtrove.com by Times Internet’s Spotlight team.

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