Diabetes is a chronic condition characterized by high blood sugar levels. It affects millions of people worldwide. While medication can play a vital role in managing the condition, exploring natural and healthy lifestyle changes can be a game-changer. From embracing a wholesome diet to mindful exercise and stress-reducing techniques – together, these can complement medical treatment and help control diabetes effectively. Read on know the expert-recommended tips on how to control diabetes without medication.
Health Shots reached out to Dr Rakesh Pandit, Senior Consultant, and HOD, Internal Medicine, Aakash Healthcare, New Delhi, to understand how to control diabetes without medication.
Dr Pandit says, “Diabetes is a chronic condition. While medication plays a crucial role in managing diabetes, there are lifestyle changes and self-care practices that can help control blood sugar levels without solely relying on medication.” But before doing so, you should always consult a healthcare professional because it can be risky as well.
Tips to control diabetes without medication
1. Adopt a healthy eating plan
A well-balanced diet is essential to manage diabetes. Focus on consuming whole foods that are low in refined sugars and carbohydrates. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. Limit processed foods, sugary beverages, and high-fat foods. Additionally, mindful eating and portion control can help regulate blood sugar levels.
2. Regular physical activity
Engaging in regular physical activity is beneficial for managing diabetes. Exercise helps improve insulin sensitivity, lowers blood sugar levels, and promotes weight management. Aim for at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, swimming, or cycling, spread throughout the week. Incorporate strength training exercises to build muscle and improve overall fitness.
3. Maintain a healthy weight
If you are overweight or obese, losing even a small amount of weight can significantly improve insulin sensitivity and blood sugar control. Work towards achieving a healthy weight through a combination of a balanced diet and regular physical activity.
4. Monitor carbohydrate intake
Carbohydrates have a direct impact on blood sugar levels. Understanding and managing carbohydrate intake is important for diabetes control. Spread carbohydrate consumption evenly throughout the day and choose complex carbohydrates with a low glycemic index, such as whole grains, legumes, and non-starchy vegetables. Monitoring carbohydrate intake, especially along with portion control, can help regulate blood sugar levels.
5. Stress management
Stress can affect blood sugar levels by triggering hormonal responses that increase glucose production. Implementing stress management techniques can help control diabetes. Engage in activities like meditation, deep breathing exercises, yoga, or engaging in hobbies to reduce stress levels. Prioritizing self-care, getting enough sleep, and maintaining a work-life balance is also crucial for stress management.
6. Stay hydrated
Proper hydration is essential for overall health and diabetes management. Drinking an adequate amount of water helps prevent dehydration, supports kidney function, and aids in regulating blood sugar levels. Aim to drink at least 8 cups of water per day, and adjust your intake based on individual needs and activity levels.
7. Keep a check on your blood sugar levels
Regularly monitoring blood sugar levels is crucial for diabetes management. This will help you understand how your lifestyle choices and dietary habits impact your blood sugar. Keep a record of your readings and discuss them with your healthcare provider to make informed decisions about your treatment plan.
While medication is necessary for diabetes management, incorporating these lifestyle changes and self-care practices can complement medical treatment and help control diabetes naturally and effectively. Make sure to consult with healthcare professionals for personalized advice and guidance on managing diabetes!