The topic “Manage Diabetes Without Medication” is one of the highly wanted topics of the modern world today.
November is Diabetes Awareness Month. Did you know that about 30 million Americans are living with diabetes? Instead of taking medications, try incorporating some healthy lifestyle changes to help manage this common disease.
The following main areas/topics are to be considered when Manage Diabetes Without Medication.
1. Healthy Diet
Choose to eat more whole fruits and vegetables, more whole grains, and lean proteins. Get your fats from healthy sources like avocados, nuts, and olive oil. Get more high-quality proteins from eggs, beans, and unsweetened yogurt. Your body needs fats, carbs, and proteins to function, so make sure you choose the healthiest forms! Avoid refined carbohydrates and hidden sugars. Eat whole fruits rather than drink juice. Check food labels for hidden sugars in the ingredients list.
2. Lose weight
Losing just five to 10 percent of your body weight can help control your blood sugar, reduce your cholesterol level, and lower your blood pressure. This will help reduce the risk of developing complications like heart disease and will keep you healthy.
Exercising 30 minutes a day can reduce blood sugar levels, decrease insulin resistance and help regulate your blood pressure and cholesterol levels. If you can find 60 minutes per day to exercise, it can help you lose weight.
4. Make a commitment to exercising regularly by finding a partner
It’s more fun to walk, bike, or run when someone is encouraging you! You can also find new and interesting ways to meet and beat your step goals during the day. Parking farther away, taking the stairs, and walking at lunch are all great ways to add steps to your fitness tracker.
5. Test your blood sugar
By testing your blood sugar regularly, you will begin to see patterns. Do certain activities lower your blood sugar? Will eating certain foods raise it? These patterns can help you plan your meals and activities so you can keep your blood sugar levels in check.
6. Get enough quality sleep
Getting less than six hours of quality sleep every night can disrupt the balance of insulin and blood sugar. If you are not getting good, restful sleep, try avoiding alcohol, caffeine, and spicy foods at night. You could also try lowering the temperature of your bedroom at night. Make your bedroom as dark and quiet as possible. Lastly, establish a sleep routine by going to bed and rising at the same time every day.
If these solutions don’t work, talk to your doctor about sleep apnea. Many people with Type 2 diabetes have this condition, and it can be treated with a CPAP machine at night.
7. Getting regular checkups
8. Try to manage your stress levels.
Stress can affect your blood sugar levels. When stressed, your body secretes hormones called glucagon and cortisol, which cause blood sugar levels to rise. One study including a group of students showed that exercise, relaxation, and meditation significantly reduced stress and lowered blood sugar levels. Exercises and relaxation methods like yoga and mindfulness-based stress reduction may also help correct insulin secretion problems among people with chronic diabetes.
The bottom line.
There are multiple ways to naturally manage your blood sugar levels.
Many of them include making lifestyle changes, like managing your weight, stress levels, and sleep quality, exercising, and staying hydrated. That said, some of the biggest improvements have to do with your dietary choices.
Be sure to talk with your healthcare professional before making lifestyle changes or trying new supplements— especially if you have problems with blood sugar management or are taking medications.
Therefore Manage Diabetes Without Medication is the most wanted topic in today world