2023-07-29 01:00:00
Written by Fatima Khalil Saturday, July 29, 2023 04:00 AM
Diabetes is a chronic condition characterized by high blood sugar levels. It affects millions of people around the world, and while medications can play a vital role in managing the condition, exploring natural and healthy lifestyle changes can change your blood sugar level, from eating a healthy diet to exercising. and stress reduction techniques – These techniques can complement medical treatment and help control diabetes effectively.
Tips for controlling diabetes without medication
1. Adopt a healthy eating plan
A balanced diet is essential for managing diabetes. Focus on eating 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. Cut back on processed foods, sugary drinks, and foods high in fat. In addition, mindful eating and portion control can help regulate blood sugar levels.
2. Regular physical activity
Engaging in regular physical activity is beneficial for controlling diabetes. Exercise helps improve insulin sensitivity, lower blood sugar levels, and promote weight management. Aim for at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, swimming or cycling, spread out throughout the week. Incorporate strength training 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. Achieve a healthy weight by combining a balanced diet with regular physical activity.
4. Monitor your carbohydrate intake
Carbohydrates have a direct effect on blood sugar levels. Understanding and managing carbohydrate intake is important for controlling diabetes. Spread your carbohydrate intake 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 while controlling the amount, can help regulate blood sugar levels.
5. Stress management
Stress can affect blood sugar levels by triggering hormonal responses that increase glucose production. Applying stress management techniques can help control diabetes. Engage in activities such as meditation, deep breathing exercises, yoga, or hobbies to reduce stress levels.
Prioritize self-care and get enough sleep.
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