Diabetes is a rapidly growing health challenge and a potential epidemic across most countries of the world. In India, the number of cases of diabetes is expected to reach 70 million with a large majority still undiagnosed. Millions of people around the world are affected by diabetes. A large majority are saddled with the after-effects that diabetes brings along with it.
Medication is an obvious solution to manage the situation. Diabetes, however, can be a high-cost disease. It calls for regular check-ups, medication, and special diets depending on the severity of the case. and taking medicines. You also have to maintain a special diet to keep the condition in control. All these add up to the expenses. Controlling diabetes without medication can help manage costs significantly.
How do you manage or even reverse diabetes without medication? Change is the only route to leading a life without diabetes. Undoubtedly, coupled with a lot of persistence and effort. Making simple alterations to boost your health can lead to benefits for your body, your mind, your wallet, and even the environment. It lifts your mood and helps you feel better. It saves a lot of money as you keep avoiding junk food, smoking, or drinking synthetic sugary drinks. A healthier lifestyle also lowers the risk of diseases and makes you feel in control of your life.
Losing weight is important
Just losing a few pounds of weight can help control your blood sugar, lower your blood pressure and lessen your cholesterol level. This in turn reduces the risk of developing further complications and will keep you healthy. How do you lose weight and stay that way?
Eat a healthy diet
Your body needs fats, carbs, and proteins to function, so make sure you select the healthiest types! You can begin by introducing a lot of vegetables, fruits, lentils, and whole grains while gradually adopting a regimen that suits your budget and dietary preferences.
· Fats should be sourced from healthier alternatives such as seeds, nuts, avocados, and olive oil.
· Simple carbohydrates must be avoided as much as possible by containing the intake of processed and sugary foods. However, complex carbohydrates are regarded as “good carbs” as they take a far greater time to digest and thus avoiding sudden spurts of blood sugar compared to simple carbs.
· When it comes to making protein choices, quality is just as important as quantity. Proteins can be consumed through a variety of vegetarian and non-vegetarian options. Fish, eggs, and dairy products are good sources of proteins. Eating a variety of plant-based sources such as grains, beans, vegetables, and nuts each day can ensure your body gets all the proteins it needs.
Exercise is a must
It is critical that you exercise at least 30 minutes a day. This helps lower blood sugar levels and insulin resistance while regulating your blood pressure and cholesterol levels. Exercise can also boost your overall mood and well-being while helping you to lose weight.
Testing blood sugar regularly
Testing your blood sugar regularly will indicate how diet and exercise affect blood sugar levels. It can help decipher what activities caused spikes or drops in sugar levels. This can help to keep your blood sugar levels in check.
Get enough quality sleep
When you sleep for less than six hours every night, it disrupts the balance of blood sugar and insulin. To get quality sleep, avoid caffeine, alcohol, and spicy foods at night. It is important to try and create a routine by going to sleep and waking up at the same time daily.
You might not have diabetes currently. Even then, necessary measures must be taken to avoid it in the future. You need to commence exercises, make shifts in diet preferences, and control stress levels to the best of your ability. Motivation gets you started but persistence creates the habit. In the end, it’s mind over matter. You may have diabetes, but let diabetes not have you.