According to the World Health Organization, an estimated 77 million people 18 or above are suffering from Type-2 diabetes in India alone. And nearly 25 million Indians are pre-diabetic. The numbers are staggering. What’s more staggering is these numbers are growing at an alarming rate.
Diabetes, often referred to as the “silent epidemic,” is a rapidly spreading disease. It sneaks into lives quietly but leaves a massive impact if left unchecked.
Even bigger of a threat is that it has no cure. Yeap, that’s right. You can only control or manage it, even with modern medicine. That doesn’t mean diabetes is not reversible. In some cases, it can be reversed.
We have talked about if you can reverse diabetes or not in this blog.
While modern medicine is pivotal in managing this condition, many people turn to natural remedies and lifestyle changes to complement their treatment plans.
There are ways you can control diabetes naturally. Natural foods and herbs are some of them. The best part, they don’t have any side effects, unlike modern medicine. But that’s not enough.
Before you wonder how to control diabetes naturally, you should learn what it is and why controlling it matters. Let’s dive in:
What is Diabetes?
Diabetes is a chronic disease that occurs when your body can not maintain normal blood sugar levels. It affects your body’s ability to produce enough insulin or use it properly. Insulin is a hormone secreted by the pancreas to move glucose from the blood to the cells for energy.
Our body can make glucose on its own. But it also gets glucose from the food we eat. When you have diabetes, the lack of insulin causes glucose to stay in the blood, raising sugar levels. That’s when you should be asking, “how to control diabetes naturally?”
There are mainly two types of diabetes, namely:
- Type 1 Diabetes: Often diagnosed in childhood, this type occurs when the immune system destroys insulin-producing cells.
- Type 2 Diabetes: More common, it develops due to insulin resistance and lifestyle factors like obesity and inactivity.
There’s gestational diabetes, too. It happens to pregnant women who don’t have diabetes but may develop later. Consider it a temporary condition that occurs during pregnancy, which increases the risk of Type 2 diabetes later. This type of diabetes can affect both the mother and baby.
Why Managing Diabetes Naturally Matters
The natural management of diabetes isn't just about how to control sugar or blood sugar levels. It’s about embracing a holistic approach to health that enhances overall well-being.
By focusing on lifestyle changes and natural remedies, individuals can address the root causes of diabetes, reduce dependence on medication, and cultivate a healthier, more sustainable way of living. Here's why managing diabetes naturally matters:
1. Minimising Dependency on Medications
While medications and insulin therapy are crucial for many, relying solely on these solutions can have drawbacks:
- Side Effects: Synthetic drugs often come with side effects like weight gain, gastrointestinal issues, or even low blood sugar episodes.
- Tolerance and Dosage Increase: Over time, the body may develop a tolerance, requiring higher doses or additional medications.
Natural approaches like dietary changes, exercise, and stress management can significantly reduce the need for medications, enabling a gentler, more balanced form of diabetes care.
2. Reduced Side Effects Compared to Synthetic Drugs
For those wondering how to control diabetes naturally, it’s important to know why it’s better than modern medicine. Natural methods rely on whole foods, physical activity, and stress relief techniques, which inherently have fewer risks than pharmaceuticals. For instance:
- Plant-Based Nutrients: Foods like bitter gourd(karela), Indian Blackberry (jamun), or fenugreek seeds help regulate blood sugar without causing the adverse effects associated with some drugs.
- Exercise: Regular movement naturally enhances insulin sensitivity without chemical intervention.
- Herbal Supplements: Options like berberine and cinnamon offer glucose-lowering benefits without the risk of hypoglycemia.
By reducing dependency on drugs, individuals can sidestep many of the side effects that might hinder their quality of life.
3. Improved Insulin Sensitivity
A hallmark of natural diabetes management is improving how the body uses insulin. Interventions such as:
- Dietary Changes: Consuming low-glycemic foods stabilises blood sugar and reduces insulin resistance. For example, whole grains, legumes, and leafy greens enhance glucose metabolism.
- Regular Exercise: Activities like brisk walking or strength training improve muscle glucose uptake, reducing the strain on the pancreas.
- Stress Management: Chronic stress raises cortisol levels, which can worsen insulin resistance. Natural practices like yoga or mindfulness can mitigate this.
Over time, these practices not only help you control Type-2 diabetes naturally at home but also empower your body to process glucose more effectively. Thus, reducing the burden on the endocrine system.
4. Preventing Long-Term Complications
Unmanaged diabetes significantly increases the risk of complications such as heart disease, kidney failure, and nerve damage. Natural approaches offer preventive benefits by addressing underlying causes:
- Cardiovascular Health: Regular exercise and a heart-healthy diet reduce cholesterol and triglyceride levels, lowering the risk of heart disease.
- Kidney Protection: Staying hydrated and consuming kidney-friendly foods like cranberries and leafy greens help maintain renal function.
- Neuropathy Prevention: Anti-inflammatory foods and supplements, such as turmeric and omega-3s, support nerve health.
By focusing on prevention, individuals can enjoy better long-term outcomes and reduce the need for invasive medical treatments.
5. Enhanced Quality of Life
Learning how to manage your diabetes naturally fosters a sense of control and well-being, as you engage in active self-care. Key lifestyle benefits include:
- Weight Management: A natural diet and exercise routine help maintain a healthy weight, improving energy levels and overall health.
- Mental Clarity: Reduced sugar fluctuations lead to better focus, improved mood, and less fatigue.
- Increased Longevity: Healthier daily habits contribute to a longer, more active life.
Natural management of diabetes not only alleviates symptoms but also uplifts mental and emotional well-being, leading to a more fulfilling life.
6. Aligning with Sustainable Living
Natural diabetes management often involves eco-conscious choices like eating fresh, locally grown foods and engaging in active outdoor lifestyles. These practices not only benefit personal health but also reduce the environmental footprint.
Risk of Diabetes
Diabetes can be fatal and may also cause severe health complications if not managed properly. An elevated blood sugar level can cause damage to the blood vessels, resulting in organ damage. Some of the risks are:
- Cardiovascular diseases such as heart attack
- Kidney damage
- Eye problems
- Nerve damage
- Pain and numbness
- Foot complications like ulcers
- Susceptibility to infections
Before you ask how to control diabetes without medicine, it’s vital to know its signs and symptoms.
What are the Early Signs of Diabetes?
Some signs can help you determine whether you have diabetes or not. If you feel any of these symptoms, you should start managing them in a natural way. That does not mean a doctor's diagnosis is not needed. It is essential to seek medical help to confirm diabetes diagnosis.
Some common indications of diabetes are:
- Frequent urge to urinate
- Sudden weight loss
- Increased thirst
- Tiredness
- Blurring of vision
What are the Causes of Diabetes?
Diabetes is a complex condition with a range of causes and contributors. While the exact causes can vary depending on the type of diabetes, certain patterns and risk factors emerge across all types. Let’s break it down before diving into how to control diabetes naturally:
1. Type 1 Diabetes
In Type 1 diabetes, the body’s immune system mistakenly attacks and damages the insulin-producing beta cells in the pancreas. Key factors include:
- Genetic Predisposition: Individuals with a family history of autoimmune diseases or type 1 diabetes have a higher risk. Certain genes, such as HLA-DR3 and HLA-DR4, are linked to this condition.
- Environmental Triggers: Viral infections like Coxsackievirus, enteroviruses, or mumps may act as triggers in genetically susceptible individuals.
- Early Life Factors: Factors such as lack of breastfeeding or exposure to certain dietary antigens (e.g., cow’s milk proteins) during infancy might increase risk.
Type 1 diabetes typically develops in childhood or early adulthood, though it can occur at any age.
2. Type 2 Diabetes
Type 2 diabetes is far more common and is closely associated with lifestyle and genetic factors. It develops gradually as the body becomes resistant to insulin, or when the pancreas cannot produce enough insulin. Contributing factors include:
- Unhealthy Diet: High consumption of refined sugars, processed foods, and saturated fats contributes to weight gain and insulin resistance.
- Physical Inactivity: A sedentary lifestyle reduces glucose uptake by muscles, exacerbating insulin resistance.
- Obesity: Excess body fat, especially around the abdomen, plays a major role in impairing insulin sensitivity.
- Genetic Predisposition: A family history of type 2 diabetes increases the likelihood of developing the condition. Specific genes, such as TCF7L2, are linked to higher risk.
- Chronic Stress: Elevated cortisol levels can interfere with insulin function and blood sugar regulation.
- Age and Ethnicity: While diabetes can occur at any age, the risk increases dramatically after 45. Certain ethnic groups, such as South Asians and Hispanics, are at higher risk.
3. Gestational Diabetes
Gestational diabetes occurs when hormonal changes during pregnancy interfere with insulin’s ability to regulate blood sugar levels effectively. Causes include:
- Placental Hormones: Hormones produced by the placenta, such as human placental lactogen (hPL), can induce insulin resistance.
- Weight Gain: Excessive weight gain during pregnancy can increase the chances of developing gestational diabetes.
- Genetic and Family History: A personal or family history of diabetes elevates the risk.
- Polycystic Ovary Syndrome (PCOS): Women with PCOS are more susceptible due to underlying insulin resistance.
While gestational diabetes typically resolves after childbirth, it raises the risk of developing type 2 diabetes later in life, which demands your learning about how to control Type 2 diabetes naturally.
4. Genetic Factors
Genetics also play a role in all types of diabetes, influencing both susceptibility and severity:
- Family History: A strong family history of diabetes is also a contributor to both type 1 and type 2 diabetes.
- Monogenic Diabetes: In rare cases, single-gene mutations cause specific forms of diabetes, such as MODY (Maturity Onset Diabetes of the Young).
However, having a genetic predisposition does not guarantee the development of diabetes. Environmental and lifestyle factors often determine the outcome.
5. Environmental Factors
External influences can also significantly impact the development of diabetes, especially in genetically predisposed individuals:
- Viral Infections: Viruses like rubella or Epstein-Barr can damage pancreatic cells, contributing to type 1 diabetes.
- Toxin Exposure: Certain chemicals or heavy metals, such as arsenic, may impair insulin production.
- Sleep Patterns: Chronic sleep deprivation or irregular sleep schedules can disrupt glucose metabolism and increase diabetes risk.
6. Insulin Resistance
People who ask how to control diabetes in a natural way often need to understand the role of insulin in diabetes.
Insulin resistance, where cells fail to respond effectively to insulin, is a hallmark of type 2 and gestational diabetes. Contributing factors include:
- Chronic Inflammation: Low-grade inflammation linked to obesity can interfere with insulin signalling.
- Lipid Accumulation: Excess fat deposits in the liver and muscles impair their ability to respond to insulin.
- Gut Microbiota Imbalance: An unhealthy gut microbiome can influence metabolic health and contribute to insulin resistance.
Understanding Glycemic Index and Diabetes
When it comes to managing diabetes naturally, one term you’ll frequently come across is the glycemic index (GI). Think of GI as a speedometer that measures how quickly a particular food raises your blood sugar levels. Foods are ranked on a scale from 0 to 100, with lower numbers indicating a slower, more controlled release of glucose into the bloodstream. So, if you are wondering how to control diabetes naturally, you need to prefer foods with low GI.
How Glycemic Index Impacts Diabetes
Foods with a low GI (55 or less) are your diabetes-friendly buddies. They help maintain stable blood sugar levels, reducing sudden spikes and crashes. This stability improves insulin sensitivity and lowers the risk of long-term complications like cardiovascular disease.
High-GI foods (70 or more), on the other hand, release sugar rapidly, making it harder for your body to process glucose efficiently. Consistently consuming high-GI foods can lead to blood sugar mismanagement, which is something you want to avoid at all costs.
We have a more detailed guide on Glycemic Index, which you can read here.
Low-GI Foods to Include in Your Diet
- Vegetables: Leafy greens, broccoli, zucchini, and bell peppers are excellent choices.
- Legumes: Lentils, chickpeas, and black beans are protein-packed and low on the GI scale.
- Whole Grains: Quinoa, barley, and steel-cut oats offer slow-releasing energy.
- Fruits: Berries, apples, and cherries are sweet but won’t wreak havoc on your glucose levels.
How to Use GI for Natural Diabetes Control
Understanding the glycemic index is just the beginning of learning how to control your diabetes naturally. The real magic lies in using this knowledge to shape your meals.
By strategically balancing high-GI and low-GI foods, you can enjoy a well-rounded diet while keeping your blood sugar levels in check. This means making thoughtful food swaps, incorporating beneficial fats, and opting for whole, unprocessed ingredients. Here's how to put this into practice:
- Pair Wisely: Combine high-GI foods with low-GI counterparts to moderate the overall impact. For example, pair a slice of white bread with protein-rich peanut butter or swap it for whole-grain bread.
- Add Healthy Fats: Healthy fats, like those in avocados or olive oil, can slow glucose absorption. Drizzle olive oil over salads or add a handful of nuts to your meal for added benefit.
- Choose Whole Over Processed: Processing tends to elevate the GI of foods. Opt for whole fruits instead of fruit juices and minimally processed grains over refined options.
By following these strategies and using the GI as a guide, you can enjoy a varied diet while naturally managing your diabetes.
How to Control Diabetes Naturally with Food
Diabetes is a fatal disease. However, some foods can help control it. If you are unsure about how to control diabetes naturally, here is a checklist of foods and herbs you can include in your diet.
Neem
Neem has been known for many health benefits in traditional medicine. According to Ayurveda, neem detoxifies the body, purifies the skin, and controls sugar levels in the blood.
Neem contains flavonoids, glycosides, and triterpenoids, which collectively help manage the surge in glucose levels and improve insulin function.
How to take: You can boil its leaves and drink the boiled water. You also consume its extracts, powder, or even capsules, which are readily available on the market.
Jamun
Jamun is the wonder food for diabetic people as it controls blood sugar levels effectively. It is a rich source of a natural compound called jamoboline that helps convert carbohydrates into energy, regulating blood sugar levels.
Jamun also has a low glycemic index, making it a perfect fruit to eat during summer. It increases insulin sensitivity and alleviates diabetic symptoms such as excessive urination or pushing.
How to take: Eat the fresh fruit or use powdered jamun seeds mixed with water or yoghurt for added benefits. You can also use jamun juice for ease of consumption.
Want to learn what more jamun has to offer? Check out our blog on the benefits of jamun juice.
Karela
Not only a superfood, Karela is a perfect anti-diabetic vegetable that houses Charatin and Momordicine, the natural compounds that help control blood sugar levels.
Studies continue to evaluate the positive effects of karela due to the presence of charantin, vicine, and polypeptide-p.
How to take: You can drink bitter melon juice every morning to keep your sugar levels in check. To add more taste to it, you can try adding black salt or sprinkle some black pepper powder. You can also cook it in stir-fries or curries.
We have covered everything about how good karela is for diabetes in our detailed blog. Check it out here.
Giloy
Giloy is a herb used as a medicine in Ayurveda for centuries. It increases the production of insulin, which ultimately maintains blood sugar levels in the body. This herb is also useful in managing complications such as ulcers and kidney problems.
How to Take: You can drink giloy juice or consume it in a powdered form. Giloy tea can also be brewed for daily consumption.
Pumpkin Seeds
Loaded with antioxidants and fibre, pumpkin seeds help in blood-sugar regulation. According to studies, pumpkin seeds are packed with healthy fats and protein, which make them an ideal choice for managing diabetes.
How to take: Sprinkle pumpkin seeds over oatmeal, salads, or smoothies, or enjoy them roasted as a snack.
Olive Oil
Olive oil is the right answer to how to control Type-2 diabetes naturally. According to a study, olive oil can control Type-2 diabetes by over 50%. It contains monounsaturated fats that help reduce risks of chronic diseases such as diabetes.
How to Use: Drizzle extra virgin olive oil over salads, or use it as a base for light sautéing.
Green Tea
Green tea is rich in antioxidants, which are known to maintain the flexibility of blood vessels and provide balance to blood glucose levels.
Studies have found that polyphenols present in green tea have an anti-diabetic effect. This means a cup of green tea can help you boost glucose metabolism.
How to Use: Drink 2-3 cups of unsweetened green tea daily. Avoid adding sugar or sweeteners for maximum benefit.
Pulses
Lentils, peas, beans, and chickpeas contain fibre and protein. They are also low in fat and calories. Fibre decreases the rate of sugar absorption in the blood. You can add pulses to any dish you like and meet your dose of protein and fibre easily. If you are still wondering how to control diabetes in a natural way, pulses are your delicious answer.
How to Use: Add them to soups, salads, or Indian dishes like dal. Opt for whole pulses over refined versions.
Oats
Oats are the powerhouse of antioxidants, fibre, Vitamin B1 and E. Oatmeal is healthy for diabetic people as studies suggest that oats have a low glycemic index. This natural food helps stabilise blood glucose levels in your body.
How to Use: Prepare oatmeal with water or milk, top with nuts and seeds, or use as a flour alternative in baking.
Vitamin C Rich Foods
Studies show that diabetic people have low levels of Vitamin C in their bodies. All fruits rich in Vitamin C (Berries, citrus fruits, tomatoes, and Kiwifruit) are a great option for patients suffering from diabetes.
How to Use: Eat fresh fruits as snacks, blend them into smoothies, or add them to salads.
Turmeric
Belonging to the ginger family, you can find this herb in every kitchen in India. As per recent studies, turmeric has an active compound curcumin that helps decrease the level of glucose in the blood, helping control Type-2 diabetes. Besides, it can prevent many diabetic complications and boost liver function.
How to Use: Add turmeric to curries, golden milk, or herbal teas. Pair with black pepper for better absorption.
Additional Superfoods and Herbs for Diabetes Management
Fenugreek Seeds
Fenugreek seeds are a powerful herb for managing diabetes, primarily due to their high content of soluble fibre and bioactive compounds. These seeds help regulate blood sugar by improving insulin sensitivity and slowing down the absorption of sugar in the bloodstream.
How to Use: Soak a tablespoon of fenugreek seeds overnight and consume the water in the morning, or add powdered fenugreek to your smoothies, curries, or herbal teas for added benefits.
Cinnamon
Cinnamon is not just a delicious spice. It’s also a powerful tool for controlling blood sugar in a natural way. The active compound cinnamaldehyde in cinnamon helps mimic insulin and enhances the cells’ ability to absorb glucose, improving overall glucose metabolism.
How to Use: Add 1-2 teaspoons of cinnamon to your tea, coffee, oatmeal, or sprinkle it over desserts and fruits. Pairing it with black pepper can enhance its effectiveness.
Avocado
Avocado is a rich source of monounsaturated fats and fibre, both of which are essential for stabilising blood sugar levels. The healthy fats found in avocado help reduce insulin resistance, while the fibre slows down sugar absorption, making it a perfect food for people with diabetes.
How to Use: Add avocado to salads, spread it on toast, or blend it into smoothies for a creamy texture and diabetes-friendly nutrient boost.
Flaxseeds
Flaxseeds are small but mighty when it comes to managing diabetes naturally. Packed with fibre, omega-3 fatty acids, and antioxidants, they help improve blood sugar control and support overall heart health, which is crucial for diabetics.
How to Use: Ground flaxseeds are easy to incorporate into your diet. Add them to smoothies, oatmeal, baked goods, or sprinkle them on yoghurt or salads.
Berries
Berries like strawberries, blueberries, raspberries, and blackberries are nutrient-packed fruits that are perfect for people with diabetes. They are rich in antioxidants, fibre, and Vitamin C, all of which support healthy glucose levels.
How to Use: Eat fresh berries as a snack, blend them into smoothies, or add them to yoghurt, oatmeal, or salads for an extra dose of nutrition.
Chia Seeds
Chia seeds are known for their high content of fibre, protein, and omega-3 fatty acids. These tiny seeds form a gel-like consistency when mixed with liquid, which helps slow digestion and regulate blood sugar levels.
How to Use: Soak chia seeds overnight in water, almond milk, or yoghurt to create chia pudding, or add them to smoothies, salads, or baked goods for a boost of nutrients.
Quinoa
Quinoa is a gluten-free whole grain that offers a complete source of protein, making it an ideal food for managing diabetes. It is low on the glycemic index and provides steady energy without causing blood sugar spikes.
How to Use: Use quinoa as a base for salads, replace rice with quinoa in meals, or cook it into soups and stews for added protein and fibre.
Walnuts
Walnuts are an excellent source of omega-3 fatty acids, which are known to improve insulin sensitivity and support heart health. They are also high in antioxidants and can help reduce inflammation, a common issue for people with diabetes.
How to Use: Snack on a handful of walnuts, add them to salads, yoghurt, oatmeal, or use them in baking for a nutritious boost.
Spirulina
Spirulina is a type of blue-green algae that’s rich in protein, vitamins, and minerals. It has been found to have a positive impact on reducing fasting blood sugar levels in people with diabetes.
How to Use: Mix spirulina powder into smoothies, water, or juices. You can also take spirulina tablets or capsules as a supplement.
Amla (Indian Gooseberry)
Amla, also known as Indian gooseberry, is a powerhouse of Vitamin C, which plays a vital role in maintaining healthy blood sugar levels. Amla helps in enhancing pancreatic function and improving insulin secretion.
How to Use: Drink fresh amla juice, consume dried amla powder mixed with water, or use it in curries and chutneys.
Barley
Barley is a whole grain that is high in fibre, especially soluble fibre, which helps control blood sugar levels. The fibre in barley slows the absorption of glucose into the bloodstream and prevents blood sugar spikes.
How to Use: Use barley as a base for soups, salads, and side dishes, or replace rice with barley in meals.
Leafy Greens
Leafy greens such as spinach, kale, and collard greens are low in calories and carbohydrates, making them ideal for diabetes management. They are rich in vitamins, minerals, and antioxidants, which help maintain healthy glucose levels.
How to Use: Add leafy greens to salads, smoothies, soups, or use them as a side dish for meals.
Want a detailed breakdown of foods that fight diabetes? Check out our blog on Top 10 Natural Remedies for Diabetes that Actually Work.
Natural Supplements for Diabetes Management
Managing diabetes naturally can be significantly enhanced by incorporating powerful supplements that target blood sugar regulation. Here are four highly effective natural remedies that combine the best of Ayurvedic wisdom and modern convenience:
Neem Karela Jamun Powder
This potent blend combines the benefits of three celebrated Ayurvedic ingredients: neem, karela (bitter gourd), and jamun (Indian blackberry).
Neem is known for its blood-purifying and anti-inflammatory properties.
Karela is packed with compounds like charantin, which reduce blood sugar levels.
Jamun contains jamboline, a compound that helps convert starch into energy.
Together, these ingredients work synergistically to improve insulin sensitivity and regulate glucose levels.
How to Use: Mix one teaspoon of the powder with a glass of lukewarm water and consume it on an empty stomach in the morning. You can also add it to smoothies or herbal teas.
Neem Karela Jamun Juice
This liquid alternative delivers the same benefits as the powder but in a more easily digestible form. Neem Karela Jamun Juice is rich in antioxidants, which help combat oxidative stress—a common issue for people with diabetes. Regular consumption may also assist in managing secondary complications, such as high cholesterol or digestive imbalances.
How to Use: Take two tablespoons of the juice, dilute it in a glass of water, and consume it 20–30 minutes before meals for optimal benefits.
The benefits of this natural supplement aren’t limited to diabetes management. We have covered its benefits in detail in our blog on the benefits of neem karela jamun juice. Make sure to give it a read.
Jamun Juice
Jamun juice is a stand-alone powerhouse for diabetes control. It’s particularly effective in managing post-meal sugar spikes due to its low glycemic index and high fibre content.
Rich in vitamin C, iron, and anthocyanins, jamun juice supports better digestion and helps alleviate common diabetic symptoms, such as excessive thirst and frequent urination.
How to Use: Drink 30 ml (about two tablespoons) of jamun juice, diluted with water, twice daily—preferably before meals.
Karela Juice
Bitter but undeniably beneficial, karela juice is a time-tested remedy for diabetes. Karela contains polypeptide-p, a plant insulin that mimics the effects of human insulin.
Its regular consumption can aid in maintaining blood sugar levels and reducing insulin resistance. The high fibre content also supports digestion and weight management, which are crucial for diabetics.
How to Use: Consume 50–100 ml of fresh karela juice on an empty stomach every morning. If the bitterness is overwhelming, add a pinch of black salt or lemon juice for taste.
Why These Supplements?
Incorporating these natural supplements into your daily routine offers a holistic way to control diabetes naturally. They are packed with essential nutrients, provide consistent glucose regulation, and support overall health without the side effects often associated with synthetic medications. Always consult a healthcare provider before starting any new supplement regimen.
How to Control Diabetes Naturally with Lifestyle Changes
Besides switching to a healthy diet, there are other ways to control diabetes naturally. These include some lifestyle changes such as:
Exercise
Diabetes leads to cardiovascular risks that further put your body at risk. Regular exercise helps you improve your cardiovascular health and reduce the risk of heart attack. It can also help you maintain a healthy weight and increase tissue sensitivity to insulin.
Just start with a 20-minute moderate-intensity exercise each day. Cycling, brisk walking, and swimming are a good way to exercise your body.
Hydration
Staying hydrated is also important as it helps your body get rid of excess glucose, regulating blood sugar levels. You must also check your glucose levels in extremely hot seasons and drink at least 10 glasses of water each day to stay well-hydrated.
Practice Stress Management
Your blood glucose levels go up whenever you are stressed. When you are anxious, your body may not be able to manage diabetes properly. Practise deep breathing, yoga, or meditation to bust stress and don’t forget to stay happy inside out.
Quit Smoking
Diabetes is the root cause of many health problems like foot disease, nerve damage, heart disease, eye disease, stroke or even kidney damage. If you smoke, you are at even higher risk, as smoke constricts blood vessels. Sticking to a healthy lifestyle is the only option if you want diabetes controlled naturally.
Control Your Alcohol Intake
If you drink alcohol, watch out for how much you drink. Make sure you don’t overdo it. Alcohol makes your blood sugar level either too high or too low. Always check your blood sugar level before and after you drink alcohol.
Community Support for Diabetes Management
Managing diabetes naturally isn’t just about what you eat or drink and how you live. It’s also about the support system you build. Diabetes can often feel overwhelming. That’s where your community comes into play. With the right community by your side, it becomes manageable, even empowering.
Why Support Groups Matter
Support groups connect you with others who understand your journey. Whether it’s sharing tips, swapping recipes, or simply venting about challenges, having a community fosters motivation and accountability. Studies show that people who engage in peer support are more likely to stick to lifestyle changes, leading to better long-term outcomes.
Types of Support Available
- Local Meetups: Many communities have diabetes-focused groups that meet in person for discussions, workouts, or cooking demos.
- Online Communities: Platforms like Facebook and Reddit host groups where members share advice and encouragement. Look for groups like Diabetes Management Naturally or Low-GI Living.
- Professional Coaching: Some organisations offer virtual or in-person coaching to guide you through lifestyle changes.
How to Build Your Support Network
- Start small by talking to friends and family about your goals.
- Join diabetes-friendly cooking classes or fitness groups.
- Consider group sessions with a nutritionist or diabetes educator.
The Role of Family and Friends
Don’t underestimate the power of your inner circle—your friends and family, to be precise. Educate them about your needs so they can offer emotional and practical support, like preparing meals together or joining you for walks.
When to seek medical help
You should consult your doctor and get regular checkups done at least twice a year. If you experience any diabetes symptoms, seek medical help right away.
Discuss the pros and cons of taking medicines and keep a note of recommendations by the doctor. It’s also important to learn how to control your diabetes naturally.
Conclusion
Diabetes management is one of the critical parts of a diabetic patient’s daily routine. While many people just have to rely on modern medicines, some prefer to learn about how to control diabetes naturally.
Incorporating a balanced and nutrient-rich diet can help you control your blood sugar level better. Don’t forget that an unhealthy lifestyle is one of the leading reasons behind diabetes. So, if you want a better approach to control your diabetes, consider leading an active lifestyle as well.
Again, support groups can be of great value for people struggling with diabetes. Sharing tips and challenges and their solutions with those who share the same journey as you can add another level of motivation to leading a healthy lifestyle.
At Ektek Pharma, we understand how challenging and life-altering a disease like diabetes can be. Considering its impact on the health and lifestyle of individuals and our generational knowledge of Ayurveda in treating a wide range of health problems, including diabetes, we have a range of health supplements and products that make leading a healthy life easier and more fun.
Our Neem Karela Jamun Powder is one of our best-selling Ayurvedic products, with thousands of people using it every month and trusting it with their natural diabetes management.