7 Easy Steps to Manage Your Diabetes Naturally

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Diabetes is a chronic health issue. It occurs to you when your body is unable to effectively use the insulin it produces or your pancreas doesn’t produce enough insulin. Insulin is a hormone that is responsible for the regulation of blood sugar in your body. Through a diabetes test in Ghaziabad or your local city, you can know the blood sugar level in your body. If it is high, you might have diabetes and you need to control your blood sugar to manage it. Here are some useful steps to manage your diabetes naturally: 

  1. Say no to large meals and keep an eye on carbs  

Eating in moderation can help you keep carbohydrates under your control. As far as possible, you should avoid eating a large meal. Instead, you should take your meal in small portions. You should eat 4-5 times a day instead of a heavy meal at a time. For a standard approach, you should take lower than 15 grams of carbohydrates per snack. It is similar to the carbs found in a cup of fruit. 

  1. Exercise daily 

A regular workout can help you maintain your body weight and enhance insulin sensitivity in your body. Increased insulin sensitivity can make your body use the available sugar in the bloodstream effectively. Exercising also facilitates your body muscles to utilize blood sugar for muscle and energy contraction.  

You should check your blood sugar levels before and after your workout session if you have issues with the management of your blood sugar. With it, you can know how you should respond to different activities and control your blood sugar levels from being too high or too low. You should break your sitting time every 30 minutes for a few minutes during the whole day. To manage your blood sugar and stay healthy, you should opt for:

  • Weight lifting 
  • Biking
  • Running 
  • Brisk walking
  • Hiking 
  • Dancing
  • Swimming   
  1. Eat foods enriched with fiber 

Fiber makes the digestion and absorption of carbohydrates slow. It can lead to a rise in blood sugar levels. Usually, fiber is of two types – soluble and insoluble. Both fiber types are important. Soluble fiber helps in blood sugar management, but insoluble fiber has no significant role in it as per the available scientific research data. 

A fiber-rich diet can increase the ability of your body to regulate blood sugar and lower blood sugar lows. It can help you manage your diabetes type 1 better. To increase your fiber intake, you should eat:

  • Fruits 
  • Vegetables 
  • Whole grains 
  • Legumes 

As a male, you should take around 35 grams of fiber a day for your blood sugar management. And as a female, you should eat 30 grams of fiber daily. 

  1. Stay hydrated by drinking enough water 

Apart from preventing dehydration, drinking enough water can facilitate you in managing your blood sugar level and keeping it within healthy ranges. It helps your kidney to remove excess sugar from your body through urine. As per a study, you can lower your risk of having diabetes or developing high blood sugar levels. Here is more: 

  • Water and allied fluids with zero calories are the best for you 
  • Avoid sweetened or soft drinks to escape yourself from weight gain, increased blood glucose, and diabetes risk  
  1. Manage your stress 

As per many studies, stress might make your blood sugar levels go up. Your body secretes hormones like cortisol and glucagon when you are stressed. These hormones can make your blood sugar levels increase. A study has found that meditation, exercise, and relaxation lower stress levels and blood sugar levels as well. Exercises with relaxation methods such as yoga might help get rid of insulin secretion issues. 

  1. Monitor the sugar levels in your blood 

Monitoring blood sugar levels can facilitate you in managing them. You can regularly check your blood sugar level with the use of a glucometer at your home. In its usage, you can talk to your doctor. Tracking your blood sugar levels regularly will help you adjust your food intake or medications. Here is how you can monitor your blood sugar levels with a glucometer:

  • Measure it before and after your workout session 
  • Track your blood sugar levels before and after 2 hours of taking a meal    
  1. Have a sound sleep every night 

Having sound sleep is crucial for good health. Several studies have found that a lack of rest or poor sleep can affect insulin sensitivity, and blood sugar levels, and increase the severity of diabetes. Poor sleeping can increase your appetite and lead you to weight gain. In your diabetes management, you should sleep soundly. Here are some steps to have a sound sleep:

  • Schedule your bedtime and strictly follow it
  • Say no to alcoholic or caffeinated beverages in the later part of the day 
  • Stay away from gadgets before your bedtime
  • Take your dinner at least two hours before your sleeping time 
  • Keep your bedroom temperature around 25 degrees Celsius 
  • Switch off the light and avoid having noises  
  • Avoid naps during the day 
  • Make your bed and ensure it is soft enough 

Conclusion 

Managing diabetes and controlling blood sugar levels are a few tough jobs. However, you can do it well by making a proper diabetes management plan. The plan can include exercising, carb control, stress management, sound sleep, and allied others. 

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