Diabetes is a chronic disease caused by a defect in hormonal function. This condition is characterized by an excessive amount of sugar (glucose) in the blood because the body's cells become resistant to the action of insulin, the hormone produced by the pancreas (insulin) whose job is to contain the blood sugar levels. Although it is important to treat diabetes by following the guidelines of official medicine, there are several natural methods to combat and prevent this disease, such as changing your diet, taking herbal supplements and exercising.
Steps
Method 1 of 4: Treat Your Nutrition
Step 1. Leave the dishes in their natural form
In other words, you should try to limit your consumption of processed or packaged foods and cook as much as possible at home. Avoid canned foods or "ready-made" dishes.
- When you go to the supermarket, choose the offers applied on beans, rice and pasta.
- Buy fresh vegetables. Frozen ones are fine too, but fresh, organic vegetables and plant foods are the best choice.
- If you are short on time to cook, try using a pressure cooker.
Step 2. Make sure 90-95% of the carbohydrates you consume are complex
Complex carbohydrates are made up of single glucose molecules, joined in long, branched chains.
- They are found in unprocessed whole foods, including brown bread, brown rice, buckwheat, millet, quinoa, oats, starchy vegetables such as sweet potatoes, corn, squash and zucchini, beans, peas, lentils, nuts and seeds.
- Avoid simple carbohydrates which include added sugars such as glucose, sucrose (table sugar) and fructose (most often added, as in high fructose corn syrup or HFCS). Consumption of HFCS is linked to the increased risk of cardiovascular disease and obesity.
Step 3. Increase your water intake
Water helps eliminate toxins produced by the body and maintain the hydro-electrolyte balance. So, aim to drink about eight 8-ounce glasses of water a day. Check with your doctor to find out if you need to adhere to any particular restrictions on fluid intake or to pay attention to certain health needs.
- Stay away from sugary drinks. Sugar by itself does not cause diabetes, but repeated drinking of drinks that are rich in it is associated with an increased risk of type 2 diabetes.
- Try drinking water, sparkling water, or absolute iced tea instead of sugary drinks.
Step 4. Read the food packaging
This way, you will be able to identify how much sugar your dishes contain. However, remember that food companies are not required to list added sugars. That's why it's always best to choose whole, unprocessed foods.
- Avoid all foods that include terms such as "enriched" or "refined" on the package.
- Unprocessed foods contain sugar, but in low percentages and usually in the form of complex carbohydrates.
Step 5. Watch out for portions of complex carbohydrates
Servings vary based on the food you choose, while dietary needs depend on body weight and other factors, including age, gender, and level of physical activity. Generally speaking, it is recommended to consume 45-60 grams of complex carbohydrates with each meal.
Get the majority of your daily ration of complex carbohydrates at breakfast and lunch, and only a fraction of it at dinner
Step 6. Add flax seeds to your diet to increase fiber intake
A sufficient amount of fiber is essential for preventing and fighting diabetes. Flaxseeds are rich in flax and are also an excellent source of omega-3 essential fatty acids, EPA and DHA.
- In addition to providing essential nutrients that help treat and prevent diabetes, flax seeds and the fibers within them promote intestinal transit and help lower cholesterol. In addition, they are linked to a reduction in the risk of colon, breast and prostate cancer and can also alleviate the symptoms of menopause.
- Try including one tablespoon of ground flaxseed with each meal or 3 tablespoons of flaxseed per day.
- Use a coffee grinder to chop them or buy them frozen already ground and store them in the freezer.
Step 7. Eat more fish and skinless chicken
It is important to get good quality protein to prevent diabetes. Be sure to skin chicken and other white meats to reduce animal fat intake, and eat a couple of servings of wild-caught seafood per week.
Salmon, cod, haddock, and tuna are excellent sources of omega-3 fatty acids, essential for staying healthy
Step 8. Eat more fruits and vegetables
Consume lots of vegetables that don't belong to the starchy or root vegetable family, such as broccoli, leafy greens, cauliflower, and beans. They are low in calories, high in fiber and nutrients. However, when eating starchy tubers and vegetables, consider the carbohydrate level.
You can also eat fruit. A diagnosis of type 2 diabetes does not mean avoiding ALL sugars. Just check the quantities
Step 9. Keep a food diary and update it for at least one month
Inside, you should note everything you eat and any changes in your health, as well as how you sleep and any diet-related changes in sleep quality.
- A food diary can also help you keep track of your relationship with food throughout the day and make you more aware of what and how much you eat by encouraging you to cut down on certain dishes if necessary.
- For example, if you have a swollen stomach every time you eat a certain type of food, with this method you have the possibility to identify it and remove it from your diet.
- Write down your food intolerances. A food intolerance can predispose you to obesity and therefore affects the risk of developing diabetes. If you suspect that you are intolerant to certain foods, eliminate them for at least a couple of weeks.
- The most common food intolerances are gluten (a protein found in cereals), dairy products, milk or lactose, nuts, seafood, eggs and soy.
Step 10. Check your vitamin D if you are pregnant
A vitamin D deficiency may be associated with the risk of developing gestational diabetes. Then, measure your vitamin D levels with blood tests and take a supplement if you are deficient. Typically, 1000-2000 IU / day is enough for pregnant women.
On a clear day, expose your arms and legs to the afternoon sun for 10-15 minutes
Method 2 of 4: Commit to Reaching Your Glycemic Targets
Step 1. Check your blood glucose levels frequently
Your doctor will let you know about your "blood glucose targets" (the blood glucose levels you are committed to achieving), but you will probably need to measure your blood glucose concentration every day. You can do this at home using a blood glucose meter with test strips. Typically, this device works by pinching the tip of a finger or forearm until a drop of blood comes out. It is not a painful operation, but it can be for some people. Usually, the glycemic targets are:
- Morning (or fasting period) levels below 100 mg / dL (<5.3 mmol / L);
- 1 hour after meals: <140 mg / dL (<7.8 mmol / L);
- 2 hours after meals: <115 mg / dL (<6.4 mmol / L).
Step 2. Use the readings to change your diet
Your blood glucose results can guide you to change the type and amount of what you eat and lower your blood sugar levels.
- If your blood sugar levels are very high, you will need more insulin. You may want to examine your diet and reduce your sugar intake.
- If they remain high despite taking diabetes medications, presumably you need to increase the dose.
Step 3. Take your insulin as directed by your doctor
Insulin is a hormone replacement treatment widely used to manage diabetes. The introduction of this hormone by injection stimulates the uptake of glucose in muscle and fat cells. Your doctor will tell you how much and how to take it.
Method 3 of 4: Practice Physical Activity
Step 1. Do cardiovascular exercises
Movement can help you control your blood sugar level, so it is essential in the prevention and treatment of diabetes. An increase in physical activity makes the cells more sensitive and reactive to the insulin produced by the body. It can also lower blood pressure and strengthen the heart, helping to improve overall health as hypertension and heart disease are often associated with diabetes.
Try to get at least thirty minutes of moderate exercise a day. If you're just starting out, low-intensity exercises, such as walking, are also helpful
Step 2. Add muscle strengthening
It will help you improve muscle strength and function. The more toned you are, the more calories you will burn and the easier you will keep your body weight within the normal range, which is crucial in preventing diabetes.
To improve your fitness, try doing muscle strengthening exercises a couple of times a week in addition to your routine ones
Step 3. Consider hiring a personal trainer or taking an exercise class
As you progress and feel fitter, consider hiring a personal trainer or signing up for a class at the gym to get personalized heart rate and exercise advice. Walking is the easiest way to exercise at first, but you can also swim or take a yoga class.
Step 4. Change your workout routine
People often get bored when they always train the same way and throw in the towel before achieving tangible results. Therefore, it is a good idea to vary the training.
Focus on what you like so you don't completely betray your habits. For example, if you've never been a particularly athletic type, you're unlikely to be passionate about competitive sports
Step 5. Try some tricks to get more movement
You can keep yourself more active by taking advantage of various moments of your daily life. For example, when you go shopping, you can park your car away from the supermarket entrance or use the stairs instead of the elevator when you are at work.
Method 4 of 4: Using Herbs and Supplements
Step 1. Consult your doctor before taking anything
Be aware that many plants are not tested for the health of pregnant women, so if you are pregnant or have problems with gestational diabetes, talk to your doctor before adding herbs or supplements to your diet. In addition, even if they are natural, they can interact with different drugs.
You can also ask your pharmacist about interactions between supplements and medications
Step 2. Buy quality herbal compounds and supplements
Choose dietary-food supplements and products included in the register of food supplements of the Ministry of Health. Make sure that producing companies use plants grown organically and sustainably, without pesticides and herbicides.
Step 3. Try bitter gourd
Bitter gourd (momordica charantia) is often recommended to keep diabetes at bay. However, it is associated with spontaneous and induced abortions in animals, so you should avoid it if you are pregnant or planning to become pregnant. This fruit has been shown to improve blood glucose levels, increase insulin secretion and decrease insulin resistance.
Step 4. Consider the gurmar
Also known as gymnema sylvestre, it is a plant that has been used in Ayurvedic medicine for centuries. It has been shown to improve blood sugar control. Typically, 200 mg is taken, twice a day. It does not seem to have contraindications in case of pregnancy, but before using it consult your doctor.
Step 5. Try prickly pears
It has been shown that by consuming this fruit, one can keep blood sugar levels at bay. It hasn't been tested on pregnant women, but has been eaten for centuries, so it's assumed to be safe despite lacking scientific evidence.
Step 6. Add cinnamon to your diet
You can use it to control blood sugar levels. It is considered safe for pregnant women in the right quantities for seasoning foods, which is about 1000 mg per day. 500 mg of cinnamon twice daily has been shown to improve A1c levels (and blood lipid values). A1c (glycated hemoglobin) provides the average blood glucose measurement for the previous 3 months. If it goes down, it means that diabetes management is improving.
Step 7. Get the vanadium and chromium
These are trace elements which, according to scientific research, are essential for controlling blood sugar levels in diabetes. They also have antioxidant properties. Keep in mind that these minerals are only needed in small quantities.
- Vanadium is taken in the form of vanadium sulfate. The dose is equivalent to 50-100 mcg per day.
- Chromium is taken in the form of chromium picolinate. The dose is equivalent to 400 mcg per day.
