Excess sugar in the blood i.e. diabetes is increasing in keeping pace with modern civilization. In keeping pace with modern civilization, we are becoming a little more modern, forgetting about hard work. That is why the disease is making its home in our body.
At present, there is one diabetic patient in almost every household. The number of diabetic patients in Bangladesh is about 7 million , according to the International Diabetes Foundation. But 56 percent of those affected do not know they have diabetes.
The American Diabetes Association says that diabetes is a disease that can never be cured. But this disease can be easily controlled. Excessive diabetes is a problem even if the problem is reduced. So we need to take steps to control diabetes. We can take a few steps to control diabetes. Below are the steps:
Natural ways to lower blood sugar levels
Below are the natural ways to control diabetes –
Walking or Exercise:
Regular exercise or walking medicine works in patients with blood sugar or diabetes. It is possible to control sugar by walking or exercising regularly for 25-30 minutes.
Regular exercise helps us lose weight and increase insulin performance. Increasing insulin performance means becoming more able to use blood sugar.
Exercise helps the muscles to strengthen and use blood sugar for muscle contraction. Among these exercises are: weight lifting, brisk walking, running, swimming etc.
Our bodies break down sugars and convert them into glucose. Insulin delivers this glucose to the cells. This process fails when we eat too much sugar or have problems with insulin function and blood glucose levels rise.
The American Diabetes Association recommends calculating the amount of sugar you take. Some studies have shown that this method of calculating sugar intake can improve diabetes control. Many studies also show that a low-sugar diet can reduce the risk of diabetes.
Drink plenty of water:
Drinking enough water helps keep diabetes levels in check. It helps to prevent dehydration in our body as well as to flush out the excess sugars in our body. One study found that people who drank more water had a lower risk of high blood sugar levels. Remember that water and other non-calorie drinks are best. Sugar-sweetened drinks raise blood glucose, increase weight and increase the risk of diabetes.
Release the tension:
Stress or excessive thinking affects diabetes. Hormones like glucagon and cortisol raise blood sugar levels. One study found that exercise, relaxation and meditation can reduce stress. In addition to reducing stress, yoga as well as exercise and relaxation can correct insulin secretion problems in chronic diabetes.
Increase fiber intake:
Fiber slows down carbohydrate digestion and glucose absorption. We usually get two types of fiber from food: soluble and insoluble. Although both are important, soluble fiber does more to reduce diabetes. A high-fiber diet keeps blood sugar levels right and helps control type-1 diabetes by lowering blood sugar levels. Foods that are high in fiber, such as vegetables, fruits, and whole grains. The daily fiber intake for women is about 25 grams and for men it is 38 grams.
The glycemic index is very effective in determining the amount of carbohydrates in the diet. Foods with very low glycemic index lower blood sugar levels in patients with type 1 and type 2 diabetes. The glycemic index of any food is important but the amount of sugar taken is equally important. Foods with low glycemic index include seafood, meat, eggs, beans, lentils, sweet potatoes, corn, most fruits.
Adequate sleep is essential for good health. Less sleep and less rest affect blood sugar and insulin sensitivity. Hormonal secretion decreases when sleep is low. It plays an important role in controlling diabetes.
A healthy weight will improve health and help prevent future health problems. Weight control keeps diabetes at bay and reduces the risk of developing diabetes. Even 7% weight loss means a 56% reduction in the risk of developing diabetes . It seems to work better than medicine.
Eat fenugreek seeds:
Fenugreek seeds are a great source of soluble fiber. Which helps control the level of diabetes. Many studies have shown that fenugreek can effectively reduce diabetes in diabetic patients. It helps to improve glucose tolerance. We can drink fenugreek soaked water by soaking fenugreek in water. Although it does not taste good, it is considered one of the safest herbs for diabetes. Not more than 2-5 grams per day.
Cinnamon, a well-known spice in our kitchen, has many health benefits. It increases insulin performance by reducing insulin resistance. Studies show that cinnamon can lower blood sugar by up to 29%. Cinnamon acts like insulin in the body of diabetic patients. However, the amount must be eaten.
Apple Cider Vinegar:
Apple cider vinegar is very beneficial for health. It keeps the level of diabetes right. Vinegar increases the body’s insulin performance. Mix 2 teaspoons of apple cider vinegar in 8 ounces of water. However, if you take medicine to lower blood sugar, you should consult a doctor before taking apple cider vinegar.
We can control diseases like diabetes if we are a little careful. You have to eat a measured amount of food every day. Outside i.e. restaurant food should be avoided. Need to check for diabetes regularly. However, doctor’s advice is urgent and diabetes medication should be taken according to the doctor’s advice.