Diabetes is no more a chronic condition.You can reverse diabetes.
Yes, you heard it right!
You can manage or even reverse it with proper diet, exercise and some lifestyle changes.If you are a type2 diabetic the chances of reversing it are more.
You need to follow a systematic lifestyle to keep your blood sugar levels normal.
It is not achieved overnight.You need to have a long-term approach to reverse diabetes.
Let us look into various aspects to Reverse Diabetes
Why Do We need to reverse diabetes?
Diabetes leads to many other diseases like blindness, kidney failure, neurological problems, diabetic foot (leg or foot removal). It may also lead to death in some cases.so it is very important to manage it or even reverse it as much as possible.
In order to reverse diabetes, we need to follow these lifestyle changes
Diet to Reverse Diabetes
Diet plays a very important role in reversing diabetes. Include high fibre in your diet.It helps to slow down the glucose absorption and regulates the blood sugar levels.Fiber helps in detoxification.
Most of the Indian Vegetarian diet has fibre in it.
Include healthy fats like Ghee, Coconut Oil in your diet as it will give you more fat burning capability and anti-ageing properties.According to Rujutha Diwakar a famous Nutritionist you can eat all locally grown fruits and vegetables.
Some of the Diabetic superfoods you can include in your diet are:
Almonds, Oatmeal, Egg white, Fish, Broccoli, apple cider vinegar, cinnamon, flaxseeds, olive oil, Walnuts, Garlic, Tomatoes, Beans, Etc
Consume foods which are low in Glycemic Index like plant-based food and meat like salmon fish, chicken etc.
Avoid processed or refined food which is high in GI.
Exercise to Reverse Diabetes
Diabetes occurs more in people who are obese and who are sedentary lifestyle.Due to technology improvements and our jobs we are spending more hours sitting at a place for long hours.It leads to less metabolic activity which will raise blood sugar levels.You need to adapt an exercise regime which will suit your needs like Cardio, Weight training and yoga.
If you like to spend time in Gym you can go with this option.It gives you more strength and stamina to cope up with stress and reduce your sugar levels up to the marks.
If you are a person who can’t spend the time to go to the gym you can do regular exercises like walking with high intensity and yoga.
Yoga is a holistic approach to reverse diabetes.It has been proved over the ages that yoga can cure many illnesses.yoga Practice includes a series of steps including asanas, pranayama, meditation which are helpful in controlling diseases like diabetes, arthritis, Obesity etc.
Yogic abdominal squeezing (udiyana bandam) can also help stimulate proper pancreatic function.
Several poses that have been found to be especially effective for diabetes include:
Halasana (plough pose)
Sarvangasana (shoulder stand)
Sarvangasana (shoulder stand) Chakrasana (wheel pose)
Ardha-matsyendrasana (spinal twist)
Stomach Asanas: Bhujangasana (cobra pose)
Dhanurasana (bow pose)
Paschimottanasana (seated forward bend)
Padangusthansana (head to toe pose)
Yoga mudrasana (yogic symbol pose) Supta Vajrasana (sitting pose of firmness)
start yoga today and lead a healthy life from within.You can buy your yoga mat online.
Cinnamon is a spice with good aroma and many health benefits.
It contains antioxidants and is a superfood for diabetes.It helps to lower blood glucose levels by improving insulin sensitivity.
IT also helps in reducing the triglycerides and LDL cholestrol in the body.You can use it in your food.anything beyond limits will harm.so be cautious in it quantity.
Cinnamon is safe,but if you find any side effects stop using it.
You can try this herbal cinnamon tea.
Omega 3 fatty acids are present in fish oil which are essential fatty acids.They are not found in plant food. It hard to get these from our diet .use supplements to get the benefits of this nutrient.It helps in controlling Blood pressure and improving the lipid profile and lower the risk of heart problems.It also helps in strengthening joints.
Diabetes can be cured and reversed if you make a conscious effort in changing your lifestyle habits.Ensure that you take care of your diabetes and get par out of it.Happy Living!
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