If you have been diagnosed with diabetes or are at the risk of it, and still undermine the harms of it, STOP! Diabetes is not merely elevated blood sugar levels, this damages all organs of your body. Diabetes can be the reason for your heart disease, kidney damage, diseases in the eyes, feet, and nerves, and stroke too.
Well, there is still hope, and there is good news. Diabetes can be controlled by simple lifestyle changes. Although you will have to take certain medications if your case is not mild, you still can control your blood sugar with what you eat and how you move.
Unfortunately, there is no cure for diabetes but the long-held belief that diabetes is not reversible has been broken by many. Whether their diabetes actually got reversed or just went into remission, is yet to be developed. Many have succeeded in putting their diabetes to remission by losing weight, taking a good diet, and exercising regularly.
Controlling Diabetes Without Medication
Keep in mind that the following methods are not an alternative to the medicine prescribed by your doctor. But if coupled with the right medicine, these simple tips can help in controlling your blood sugar drastically.
Diet plays a primitive role in determining your blood sugar levels. From overall calories to every single macronutrient, all affect your blood glucose levels. If you are not able to make a proper diet plan, consult with the best dietitian in Lahore for the best possible solution.
1. Limit your calories
Portion control and limiting overall calories are your way to go. Every single nutrient consumed eventually turns into glucose to be consumed by the body. So to manage the blood glucose level you should take calculated calories and couple them with the dosage of medicine prescribed by your doctor. Calorie restriction is also essential for weight loss and this alone can help in putting your diabetes into remission.
2. Manage your carbs
The common name of carbohydrates is sugars. The name itself explains a lot. The more sugar you put in your body, the more it will go into your bloodstream, hence elevated blood sugar levels. Carbohydrates are the most easily absorbed nutrients, so they can cause a spike in your blood sugar levels.
Limiting the total amount of carbohydrates in your body and sticking to complex carbs instead of simple sugars is your way to go. Therefore, low-carb diets like keto have proven benefits for people with diabetes.
3. Take more fibers
Fibers have the unique ability to bind with certain things and take them out of the body with feces. Replacing your simple carbs with fiber-rich foods can slow digestion and glucose absorption. This leads to a gradual increase in blood sugar and helps in avoiding glucose spikes.
Obese people are at a higher risk of getting diabetes. Such people can have more severe cases than their thinner counterparts. Excess weight not only harms the aesthetics but has ill effects beyond that. The extra fat around your body and flabby arms can ruin your overall health.
Overweight people can develop insulin resistance this means that your cells fail to take up enough insulin and most of it is left in your bloodstream. This causes high blood sugar levels even if you are not diabetic. Your pancreas produces insulin in a certain amount which caters to all cells of your body, the greater is the number of cells more difficult it becomes to cater to all the cells. Losing weight alone can put your diabetes in remission, so if you are diabetic and overweight your first step towards health should be losing weight.
Exercise improves insulin sensitivity. It does so by directly improving the cells’ ability to take up insulin and by helping in losing weight, which is the main reason for insulin insensitivity. Exercise challenges your muscles and causes them to take up more glucose.
A friendly tip is to always record your blood sugar levels whenever you try a new exercise, provided your diet stays the same. This will help you in knowing which exercise works best for you. Exercise also helps in combating the overall calories consumed, as overall calories are an important factor in determining your blood sugar levels. Simple exercises like walking, running, swimming, and dancing can also show marked differences in your blood sugar levels.
Now that we have developed that diabetes can be really harmful but can be controlled by simple changes, your next plan of action should be to consult a doctor. Your doctor will help you in devising a remission plan and couple it with suitable medications.