How to control sugar|| Ways to control sugar
Controlling diabetes isn't just about medication, it's about a balanced combination of your lifestyle, eating habits, and mental state. If you want to control your sugar levels naturally and effectively, make the following steps a part of your daily routine.
1. Dietary Changes: What and How to Eat?
Your diet plays a 70% role in controlling sugar levels.
Low glycemic index (GI) foods: Choose foods that digest slowly and don't cause a sudden spike in blood glucose, such as whole wheat flour, oats, porridge, and brown rice.
The Power of Fiber: Green leafy vegetables, cucumber, bitter gourd, and fenugreek seeds are rich in fiber. Fiber slows down the absorption of sugar.
Protein and good fats: Include pulses, cheese, eggs, and nuts (almonds, walnuts) in your diet. These keep you full longer and reduce cravings for sweets.
Avoid sugar and refined carbs: Avoid refined flour, white sugar, soft drinks, and packaged juices. These act as silent killers.
2. Physical activity: Move your body
Exercise increases the body's insulin sensitivity, allowing cells to better utilize sugar from the blood.
Regular walking: Brisk walking for at least 30-45 minutes daily is the easiest and most effective method.
Strength training: Lifting light weights or doing yoga twice a week strengthens the muscles that absorb sugar as glucose.
Post-meal walk: A 10-15 minute slow walk after dinner works wonders in preventing sugar spikes.
3. Weight Management and Hydration
Lose weight: If you are overweight, even losing just 5-7% can significantly improve blood sugar levels.
Drink water: Drinking enough water helps the kidneys flush out excess sugar through urine. Choose lemon water or plain water over sugary drinks.
4. Stress and sleep management
People often overlook this, but stress is a major cause of sugar spikes.
Cortisol hormone: When you are stressed, the body produces the hormone cortisol, which increases sugar levels. To avoid this, practice pranayama, meditation, or deep breathing.
Deep sleep: 7-8 hours of sleep daily is essential. Lack of sleep impairs metabolism and causes insulin resistance.
5. Some Effective Home Remedies
Ayurveda has some proven ingredients that have been shown to help control sugar levels:
How to Consume the Remedy
Fenugreek Seeds: Soak one teaspoon of fenugreek seeds overnight and drink the water on an empty stomach in the morning.
Cinnamon: Mix half a teaspoon of cinnamon powder with lukewarm water or tea.
Bitter Gourd and Amla: Drinking their juice on an empty stomach in the morning increases insulin activity.
Jamun Seeds: Powdering jamun seeds and taking it with water is beneficial.
6. Regular Monitoring and Medical Advice
Controlling sugar doesn't mean you should stop consulting your doctor.
Check your sugar: Keep a glucometer at home and check your fasting and post-meal sugar levels regularly. This will help you determine which foods are suitable for you.
HbA1c test: Get this test done every three months, which shows your average blood sugar level over the past 90 days.
Medication consistency: Don't increase or decrease your medication dosage at will.
Conclusion
Controlling blood sugar isn't a one-day task, but rather the result of a disciplined lifestyle. By adhering to the four pillars of a proper diet, regular exercise, reduced stress, and adequate sleep, you can not only control your blood sugar but also live a normal and energetic life.
Important note: Always consult your doctor before starting any home remedy or diet plan on a large scale, as each person's body condition is different.
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