Control diabetes without medical treatment is possible in modern world with the help of balanced diet and regular exercise.
Diabetes is a major problem worldwide and a considerable amount of people are living with it. Although, medical treatment is not possible in all cases, the following is a guide on battling diabetes without any medical treatment.
1. Eat a healthy diet
Choose to eat more whole fruits and vegetables, more whole grains, and lean proteins. Get your fats from healthy sources like avocados, nuts, and olive oil.
Get more high-quality proteins from eggs, beans, and unsweetened yogurt. Your body needs fats, carbs, and proteins to function, so make sure you choose the healthiest forms! Avoid refined carbohydrates and hidden sugars.
Eat whole fruits rather than drinking juice. Check food labels for hidden sugars in the ingredients list.
2. Lose weight
Losing just five to 10 percent of your body weight can help control your blood sugar, reduce your cholesterol level and lower your blood pressure. This will help reduce the risk of developing complications like heart disease and will keep you healthy.
3. Exercise
Exercising 30 minutes a day can reduce blood sugar levels, decrease insulin resistance and help regulate your blood pressure and cholesterol levels. If you can find 60 minutes per day to exercise, it can help you lose weight.
4. Make a commitment to exercising regularly by finding a partner
It’s more fun to walk, bike, or run when someone is encouraging you! You can also find new and interesting ways to meet and beat your step goals during the day.
Parking farther away, taking the stairs, and walking at lunch are all great ways to add steps to your fitness tracker.
5. Test your blood sugar
By testing your blood sugar regularly, you will begin to see patterns. Do certain activities lower your blood sugar? Will eating certain foods raise it?
These patterns can help you plan your meals and activities so you can keep your blood sugar levels in check. Control diabetes without medical treatment.
6. Get enough quality sleep
Getting less than six hours of quality sleep every night can disrupt the balance of insulin and blood sugar. If you are not getting good, restful sleep, try avoiding alcohol, caffeine, and spicy foods at night. You could also try lowering the temperature of your bedroom at night.
Make your bedroom as dark and quiet as possible. Lastly, establish a sleep routine by going to bed and rising at the same time every day.
If these solutions don’t work, talk to your doctor about sleep apnea. Many people with Type 2 diabetes have this condition, and it can be treated with a CPAP machine at night.
7. Getting regular checkups
Many complications of diabetes are “silent” and present no symptoms. Regular blood work to check cholesterol and kidney function will help your doctor see problems in the early stages. Control diabetes without medical treatment.
