Diabetes is a chronic medical condition in which the body is unable to regulate blood sugar levels as needed. It can be classified as either type 1 diabetes, in which the body does not produce insulin, or type 2 diabetes, in which the body is unable to use insulin effectively. Lifestyle factors, such as a poor diet high in processed foods, lack of physical activity, and obesity, are known to increase the risk of developing type 2 diabetes. Do you ponder on tips to reduce blood sugar levels? Here, we discuss a few top tips to control your blood sugar levels in just two weeks!
Avoid a sedentary lifestyle
Incorporate physical activities like walking into your routine. Make it a habit to take breaks and walk around every hour while you work. Take up any physical activity you enjoy as your exercise regime, like walking, swimming, or skipping.
Reduce screen time
Take efforts to reduce your screen time and spend quality time with your family when you come back home from work. Crack jokes, play games, or cook dinner together!
Have a light, early dinner and go to bed on time
Avoid unhealthy snacks and mindless eating. Enjoy a light dinner and hit your bed on time. It can work wonders on your glucose levels! Besides fruits and vegetables, Lauki-moringa soup is an excellent choice for a light dinner twice a week.
Consume Amla and turmeric on a daily basis
Amla (Indian Gooseberry) and turmeric are commonly used in traditional Indian medicine for various health benefits, including diabetes management. Amla has been found to have anti-diabetic effects and can help regulate blood sugar levels. It is also high in antioxidants and can improve insulin sensitivity.
Turmeric has anti-inflammatory and antioxidant properties that help to reduce insulin resistance and improve glucose control in people with type 2 diabetes.
Practice Yoga
Yoga can be an effective complementary therapy for people with diabetes. Yoga can improve insulin sensitivity and help regulate blood sugar levels. It can reduce stress and promote weight loss unless having a negative impact on blood sugar levels. Certain yoga asanas like Shashankasana, Bhujangasana, Mandukasana, Balasana, and Dhanurasana can control blood sugar levels. Pranayamas like Kapalbhati and Anuloma-Viloma also play a major role in balancing glucose levels.
Fruits and vegetables
Non-starchy vegetables like leafy greens, such as moringa, spinach, methi, palak, and lauki; and vegetables like broccoli, cauliflower, tomatoes, karela, and green beans, are low in carbohydrates and high in fiber, vitamins, and minerals. Citrus fruits, berries, and avocados can also help to control sugar levels.
Practice Vajrasana, post meals
Vajrasana, also known as Diamond Pose, is a yoga pose that benefits diabetes patients. Vajrasana can improve digestion, regulate blood sugar levels, increases insulin sensitivity, reduces stress, and improve blood circulation to lower the risks of diabetes complications.
Avoid processed sugars, white flour, and fried food
Instead of processed sugar, white flour, and fried foods, it is recommended to opt for whole, unprocessed foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Additionally, it’s important to control portion sizes and choose foods with a low glycemic index to help regulate blood sugar levels. Consulting a registered dietitian or ayurveda healthcare provider for personalized recommendations can also be helpful in managing diabetes.
Consult an Ayurveda Physician
Consult a proficient Ayurveda Physician to prescribe highly effective Ayurvedic medicines for diabetes that can work wonders along with the above-mentioned tips. It is also suggested to undergo Panchakarma therapy from an authentic ayurveda center in Kerala to maximize the benefits.
