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Diabetes is the seventh common disease that causes death worldwide. It has a total death of 1.6 million according to death certificates. And as an underlying cause of death, it reaches about 83, 564 in the United States based on the 2017 record. The increase of diabetic people in America is alarming not just in the United States but in almost around the world.
Whatever you’ve been fighting against type 2 or type 1 diabetes, or just newly diagnosed or helping a loved one, you must know that you can live your best life. You must understand that you can control diabetes and totally reverse it by using some method in our home.
In this post, I’m going to show you the most common natural ways to deal with diabetes that we can do in our home. Maybe you are unaware of it and was practiced these steps in your daily life.
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Regular exercise is a must for every person. It has ample benefits for our bodies. A diabetic person should practice exercise to increase insulin sensitivity. By means of exercise, the muscle can use the blood sugar in muscle contraction and your cells are capable to use the sugar in your bloodstream.
Control your Carb
Carbohydrates are the most common reason why your blood sugar rises. When carbs are broken down into pieces it produced sugar known as glucose. Your insulin will work and store these sugars into cells. If the insulin fails to do the job, then your blood sugar levels will rise. Plan your meals or make a method to improve your blood sugar.
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One of the natural ways to deal with diabetes is to stay hydrated. Regular water can maintain your sugar level and helps your kidneys flush out toxins and excess blood sugar through urine. Avoid alcoholic drinks and sugar-based drinks like soda. Study shows that drinking sugar-based drinks helps gain body weight and increases diabetes risk and raise blood glucose.
Go for food with low glycemic index
A low glycemic index is the rank of carbohydrates to how quickly or slowly affect the increase of blood sugar levels in the body. Refine sugar, bread and pastry have a high glycemic index. It can shoot up your blood sugar very fast. Choose vegetables or whole food rather than processed food. It is a natural way to deal with diabetes without any side effects
The smaller the number, the less effect on the spike of blood sugar.
Manage your stress
Glucagon and cortisol are hormones that secreted during stress. These hormones are related to spike up your blood sugar. It is found out that exercise and meditation like yoga can correct insulin secretion and lower the blood sugar levels among students and with chronic diabetes. Managing your stress can help to deal with diabetes naturally without any cost.
Quality sleep is important
A good sleep gives a great feeling and a good mood. It is necessary to maintain blood sugar and a healthy weight. Poor sleeping habits can lessen the release of growth hormones and increases cortisol levels. (Cortisol is a hormonal steroid that secretes by adrenal glands and sits on top of the kidney.) Both hormones are significant in controlling blood sugar levels.
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Controlling your eating habit can help to weight loss and regulate your calorie intake. It can subsequent blood sugar spike and reduce the risk of developing type 2 diabetes.
Here are some tips for controlling food in portions:
- Avoid “eat all you can” restaurant
- Measure and weigh your food
- Always keep a food journal and monitor your food intake
- Be aware of serving size and check the food label
- Better to eat in a smaller plate
- Chew your food thoroughly and eat slow
Choose food with high Chromium and Magnesium
Study shows that diabetes and high blood sugar levels have been linked to micronutrient deficiencies. Chromium and magnesium are minerals that have been found lacking in the diabetic person. Chromium is needed to metabolized carbohydrates and fats. It helps control the blood sugar level by improving insulin sensitivity by enhancing insulin receptors.
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Foods that high in Chromium
- Whole-grain foods
- Egg yolk
- High bran cereals
Magnesium has also been shown a significant role in blood sugar level. In a study, people with magnesium intake showed a 47% lower risk of becoming diabetic. Some foods rich in magnesium are dark green leafy vegetables, whole grains, fish, bananas, avocados, beans, and dark chocolate.
Plenty consumption of these foods every day can suffice and may not need the help of supplements.
Be smart about sugar
Avoiding sugar doesn’t mean you have to cut off all foods consist of sugar like ice cream, cakes, sweet drinks, etc. It is needed that you have to be watchful on your sugar intake. Eating these foods in a portion can help your cravings subside. By reading the label of a store-bought product, you can spot the hidden sugar.
Here’s the list of hidden sugar:
- Corn sweetener
- Evaporated cane juice
- Agave nectar
- Any kind of fructose, lactose, maltose, dextrose or syrup
- Cane crystals
- Invert sugar
- High fructose corn syrup
Keep a food journal or diary
If you are diabetic, it is encouraging to know that you don’t need to starve yourself to control your blood sugar.
Here are two strategies that you can do to successfully control your blood sugar.
Setting a time to eat regularly
Your body is capable to regulate your weight and blood sugar when you maintain your regular meal schedule. It is better to aim consistent portions and moderate eating each meal. A good breakfast will provide steady blood sugar levels as well as energy to be used for the whole day. Eat regular small meals with the same amount each day rather than overeating at one meal, and then missed the next.
Keeping a food diary
Keeping your diary raises your awareness of what you’re eating, how much, and why you are eating. It also makes you realized and identifies problem areas such as where you’re getting weight and calories and help you cut off on unmindful snacking.
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