Diabetes Management: Diet and Lifestyle Changes can do it

Healthy diet and Change in Lifestyle can manage the Diabetes to go in long way. Diabetes is the most common disorder that the people facing today worldwide.

The WHO projects that diabetes may be the seventh leading cause of death by 2030. Diabetics regularly need medications to make sure that the blood sugar levels are in control or the insulin is responding well.

There are so many natural ways to ensure the blood sugar levels are steady or in control. Healthy diet and lifestyle changes can go on a long way in maintaining Blood sugar levels. Before adopting for natural remedies, ensure that you do not put down medications midway or make any drastic changes to your diet and lifestyle without proper consultation with medical expert. 

Here are some expert tips to manage diabetes naturally:

  • Breath clean air: It is very important not to detain yourself within the four walls of home / office, and Breath clean airensure that the air you breathe is very clean and fresh. Researchers revealed that pollution triggered inflammation reduces the insulin action. Thus it’s essential to breath clean air.

 

 

  • High polluted Air:  can cause immediate health problems like provoked cardiovascular and respiratory illness, stress to Heart and lungs causing them to work harder to supply the body with oxygen and may even damage cells in the respiratory system.”

Air PurifierAir Purifiers: An Indian individual spends 90 per cent of the time indoors and indoor air can be 5 times more polluted. In modern technology, air purifiers will be effective in reducing indoor air borne pollution.

 

  • Stay hydrated: Drink plenty of water and avoid Alcohol. Substitute all sugary and aerated drinks with water. Various studies have proved that increased intake of Water can leads to better blood sugar control and insulin response. Also limit your alcohol intake as it can add weight and may increase your blood pressure and triglyceride levels.

 

 

  • Stop smoking: Smoking is a major factor that can contribute in serious health problemsAvoid alcohol and Smoking like heart attack, cancer, TB and even Diabetes. In smoking there are double chances of developing diabetes as compare with non-smokers. 

 

 

 

Adding low GI index food can lower or controls blood sugar levels

 

Here are foods with low Glycaemic index that can be added to diet. 

  1. Spinach

The glycemic index in bowlful spinach is almost zero, means it can do wonderful job in Diabetes. In addition amino acids in spinach are useful in lowering blood pressure also. Spinach is filled with folate and iron which are essential nutrients that needed during the pregnancy period for development of healthy baby. Spinach is also a huge source of dietary fiber, vitamins A, B, C, E and K.

  1. Tomato

About 140 grams of Tomato contains GI of less than 15, means it is a tremendous low GI food. And that’s not all; tomatoes could be the best stake for diabetics for their abundance in mineral called chromium. Chromium is a mineral that keeps blood sugar levels in control. 

  1. Guavas   Guava Fruit

Guavas are the lowest GI fruits. As all the fruits contain natural sugar, so does Guava, so far the sugar in the guava doesn’t trigger up sugar spike because it has tremendous low GI. 

  1. Flaxseed 

Packed with large amounts of an insoluble fibre called lignan, flaxseeds keep the hunger at bay. They reduce the heart complications and strokes that linked with diabetes. Moreover, flaxseeds control the blood sugar levels and improve gut health and insulin sensitivity.