How to cure diabetes? It’s no secret that diabetes has been around forever — it’s just a question of whether you have Type I or Type II. There is no doubt that diabetes has become a huge problem over the years in our world today. It’s estimated that about 6% (over 20 million) Americans suffer from this disease.

The good news is, there are many natural ways we can treat symptoms of diabetes effectively without relying on pharmaceutical drugs. Here are some simple steps you can take to help control your blood sugar levels naturally…

Step 1: Exercise Regularly

Exercise is great for keeping the body slim and toned, however it can also burn calories and improve your fitness levels. If you’re not already exercising regularly, make sure you start now! Experts suggest that adults can exercise to maintain a healthy weight and manage blood pressure by doing 30 minutes of moderate physical activity, five times a week.

Step 2: Avoid High Fat Foods

High fat diets are known to cause spikes in blood sugar levels. However, if you have diabetes, reducing the amount of fat you consume may actually benefit you. Replace unhealthy fats with healthier options such as olive oil, avocado and walnuts. You want to ensure that you get plenty of omega-3 fatty acid, fibre and monounsaturated fats. These are all proven to help keep your heart healthy.

Step 3: Eat More Vegetables

Vegetables are extremely nutritious and packed full of vitamins and essential minerals which play a huge role in keeping the body properly balanced.

A diet rich in fruits and vegetables is recommended for diabetics, as they tend to lower blood glucose levels. A study conducted at Oxford University in 2009 concluded that people who eat five portions of fruit and veg per day had lower fasting blood glucose levels.

Other studies have shown that eating six to eight servings of vegetables daily can reduce the risk of developing type 2 diabetes by 15%, while one serving of fruit a day could slash your risk by 5%.

Step 4: Reduce Your Salt Intake

There is research suggesting that high salt intake can trigger insulin production causing hypoglycaemia in diabetic patients. Diabetic patients should limit their consumption of salty foods, and if possible cut back on sodium. Instead, they should focus on consuming low-sodium soups, rice dishes, breads, cereals, pasta and baked goods.

Other important tips

1. Sleep well

Sleep deprivation can affect your mental performance and your ability to focus. While some studies show that sleep deprivation may increase the risk of developing diabetes, others suggest that chronic sleep deprivation actually makes it harder to deal with type 2 diabetes. According to experts, the best way to optimize your sleep is to follow a regular schedule and limit daytime napping. You should aim to get eight hours of uninterrupted sleep each night.

2. Reduce stress

Stress is one of the leading causes of diabetes. If you feel stressed, consider taking a short walk to relieve stress, meditate, or take a hot bath. Also, try to learn to relax. You can find ways to help yourself calm down including meditation, yoga, progressive muscle relaxation, deep breathing exercises, and listening to music.

3. Get plenty of rest

When you spend long hours working at your desk, sleeping becomes much more difficult. To ensure proper sleep, make sure to get to bed and wake up at the same time every day. Avoid caffeine after mid-day. Limit alcohol intake to two standard drinks per day. And finally, make sure to establish a relaxing evening routine.

4. Don’t skip meals

5. Keep track of what you eat

Keeping track of what you eat can help you manage your diet and prevent unwanted pounds. Tracking your intake of food, liquids, and medications can provide valuable information about how well you’re eating and taking care of yourself. By logging what you eat, you can spot patterns and habits that could cause overeating or skipping meals. Tracking can also help you make changes if necessary.

6. Be patient

Diabetes isn’t something that goes away overnight. While you might experience temporary symptoms after making lifestyle changes, they should disappear over time. If you don’t feel any improvement after six months, talk to your doctor. He or she can help you find alternative treatments to manage your condition.

7. Eat plenty of fiber-rich foods

Fiber helps control insulin levels and keeps them low throughout the day. Fiber comes mainly from the soluble type, which you get from fruit (particularly berries), veggies, oats, whole grains, nuts, seeds, and legumes. Soluble fiber breaks down and dissolves in water. It helps create a soft stool and reduces cholesterol.

Insoluble fiber doesn’t dissolve in water, but instead passes straight through the body and forms a bulky mass that’s not absorbed by the digestive system. In addition to being good for your heart and colon, insoluble fiber may also help reduce appetite and weight.

A balanced meal plan ensures that you get adequate nutrition throughout the day. Skipping breakfast is often associated with overeating later in the day, especially if you don’t compensate for missed meals by eating smaller portions. Therefore, it is advisable to maintain a healthy eating pattern that includes three square meals and several snacks during the day.

Read also: Blood pressure problems?

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