Want to reduce your sugar levels in just 15 days? Here are some pocket-friendly tips for diabeticsUpdated on: 29 June 2022, 13:00 pm IST
Diabetes is considered a global epidemic, considering about 422 million people worldwide are fighting the condition and 1.5 million deaths are directly attributed to this disease each year, as per the World Health Organization. Both the number of cases and the prevalence of diabetes have been steadily increasing over the past few decades. And for people living with diabetes, access to affordable treatment, including insulin, is critical to their survival.
An expert gives some cost-friendly tips for the people who are diabetic or pre-diabetic. Dr Dixa Bhavsar Savaliya, an Ayurveda doctor, took to Instagram to suggest some simple, natural ways to control sugar levels. According to the expert, these remedies work for diabetic patients of all age groups.
Tips to reduce sugar levels
1. Avoid a sedentary lifestyle
One should engage in regular 40-minute movements which can include walking, cycling, cardio or yoga. Supplementing this with 20 minutes of breathwork (Pranayama) will also help. Staying active and not having a lazy lifestyle is extremely important for diabetes management.
It can help you to improve blood circulation, thereby delivering enough oxygen to every cell in your body, stimulating liver detoxification, and aiding in the appropriate release of insulin.
2. Say no to these foods
Keep white sugar, maida, curd and gluten out of your diet. Unprocessed food is the best option for you, and so consuming natural sugar from fruits and vegetables is allowed. The expert suggests, however, that cow milk and ghee can be consumed in moderation. But the best thing you can do to your diet is to substitute wheat consumption with millets like Jowar, Ragi and Amaranth.
Certain diet patterns such as Mediterranean, vegetarian, and low carb, plant-based, have been shown to be more effective at maintaining appropriate blood sugar levels. In order to avoid a sudden spike in your blood sugar levels, you must avoid unhealthy foods and maintain a balanced diet.
3. No to late dinner
Your food timings can play a key role in helping you to control diabetes. Having early dinner is one of the easiest ways to reduce your sugar levels as well as the risk of cardiovascular diseases. It is best to have dinner before sunset. If your work schedule doesn’t allow it, at least try to have dinner before 8 p.m.
4. Don’t sleep right after meals
A lot of people have a habit of falling asleep right after eating a heavy meal. This daytime sleep can wreak havoc on your health, especially for people with high sugar levels. Dr Sleeping during the day increases more Kapha-Dosha in the body, and diabetes or Madhumeha in Ayurveda is considered as a Kapha disease which leads to high sugar levels in blood. That is also one reason people suggest you to have an early dinner so that there is a comfortable gap of three to four hours between your dinner and sleep time.
5. Don’t just depend on anti-diabetic medicines
Not following a healthy routine and depending purely on anti-diabetic medicines can damage your liver and kidney at a young age. Following the aforementioned lifestyle changes are extremely important. Also, merely depending on your medicines can also make you more prone to cardiovascular diseases.
The last word
Dr Savaloya, who has been working with diabetic patients for over 5 years, sincerely believes that avoiding these 5 things can reduce sugar levels and show some results in as little as 15 days. So, why don’t you try it?