How to manage your diabetes with natural ways

[vc_row][vc_column][vc_column_text]I am 43 and have a family history of diabetes.

However, it is an interesting conversation every time I meet the doctor annually with my blood reports. They are surprised how with a strong family history, I control my sugar levels without any medication at 43. They are curious to know how I keep my lipid number looking so good. Once a pathologist whatsapped me to his office to find out how it was possible to have such numbers. They are impressed when I tell them about my diet and exercise routines that I have been following for last 22 years.

This post is not meant for boasting in case it made you think that way.

This post is meant to draw attention to the fact that India is the Diabetes capital of the world. A trial published in the year 2014 demonstrated that 46%, i.e., almost half of the patients with type 2 diabetes are diagnosed under the age of 40 years in India. Diabetes leads to complications of heart, kidney, nerve, eyes etc.

So, if you are above the age of 35, you need to pay attention.

Things one needs to watch out for:

Body weight: Being overweight is a primary risk factor for type 2 diabetes. The more fatty tissue one has, the more resistant cells become to insulin. However, one doesn’t have to be overweight to develop diabetes. Internationally, the normal BMI cut off is 25.
Alarmed by the rising rate of diabetes in India, WHO and Government of India have revised the BMI cut off to 23.
(BMI: Body Mass Index measured in Kg/m2 categorizes an individual as Underweight, Normal, Overweight or Obese)

Waist circumference: If your body stores fat primarily in your abdomen, your risk of type 2 diabetes is greater than if your body stores fat elsewhere, such as your hips and thighs. Hence it is important to keep the abdominal fat under control.

A disciplined approach with exercises and diet can work both as prevention and sometimes as cure for diabetes. Few steps you can take to keep your weight and waist circumference in control:

1. Exercise: The exercise program for diabetics should include a low – moderate intensity of strength training and moderate intensity of cardio vascular exercises.
   a. Timing: People with diabetes are suggested to exercise 2-3 hours after a meal or snack when the sugar levels are still relatively high
   b. Duration and intensity: People with Type 2 diabetes should exercise for 40 -60 mins at an intensity of 55% to 85% of maximal heart rate. (Please speak with your fitness consultant to find these ranges for yourself)
   c. Frequency: International Sports and Sciences Academy (ISSA) recommends people with diabetes to exercise regularly.
   The above regime can be followed to prevent diabetes as well.
2. Diet: Have a balanced Indian diet – Chapati, Daal, Sabji, Curd and fruits. Consume smaller portions to avoid a huge rush of sugar in the blood stream in one time. Instead have more frequent and smaller meals.
   Avoid anything that uses Sugar, Maida, White Rice. Avoid processed and packaged food. The more natural the food is, better are the benefits. Ensure 2 litres of water consumption daily.

Just to add, my father at the age of 82 after following the above regime was able to bring down his blood sugar levels.

Disclaimer: Few exercises and many food items are contraindicated for diabetics. The above regime is a general guideline. Please talk to your doctor and your fitness consultant for a personalized plan to manage diabetes.[/vc_column_text][/vc_column][/vc_row]