Diabetes is a very common and happens when the body is unable to properly regulate blood sugar levels and in result leading to high blood sugar level. This disease is very dangerous and affects a lot of people. The people affected from this disease often thought how to control diabetes or is there any way to control diabetes. While there is no cure for diabetes, it can be managed by using the right approaches and techniques.
In this blog, we discuss almost everything you need to know about how to control diabetes including lifestyle changes, medication, and natural remedies.
What is diabetes?
Before discussing the ways to control diabetes, it’s important to understand what diabetes is? Diabetes is a condition when the body does not regulate blood sugar levels properly. Glucose, a type of sugar needed for the body to fulfil the requirements of energy and insulin, a hormone produced by the pancreas and helpful in moving glucose from the bloodstream to the cells where it is used for energy. This happens in normal people but in people who have diabetes, their pancreas does not produce enough insulin so, the glucose stores in the bloodstream and thus leading to high blood sugar level.
Types of diabetes
There are three main types of diabetes.
Type 1 diabetes: This is the condition in which the body attacks the insulin producing cells present in the pancreas. People who are suffering from type 1 diabetes need insulin injections for life.
Type 2 diabetes: This is the most common type of diabetes and it usually happens due to lifestyle factors like poor diet and lack of physical activities. In this disease, the body does not produce enough insulin required.
Gestational diabetes: This type of diabetes is common among pregnant women. It usually happens during pregnancy and can increase the risk of both the mother and the children to have type 2 diabetes later in their lives.
Why to control diabetes?
After discussing the main types of diabetes it’s important to understand why trying to control diabetes or why is controlling diabetes is important. So, managing diabetes is important because if it is left unchecked it can lead to a wide range of complications including:
Heart diseases: Diabetes can lead to a lot of problems in which heart diseases are also very common. Actually, the high blood sugar levels can damage the blood vessels which can lead to heart diseases and heart attack later in life.
Kidney damage: Diabetes can also lead to kidney damage.
Eye problems: Diabetes can also cause damage to the blood vessels of the eyes. If this happens, it can lead to vision problems and if the situation becomes severe it can also lead to blindness.
Symptoms of diabetes
Before discussing how to control diabetes it’s important to discuss the common symptoms of diabetes. Actually, the symptoms of diabetes can vary depending upon the type, but the most common symptoms are:
- Increases thirst
- Frequent urination
- Extreme hunger
- Fatigue
- Blurred vision
- Weight loss
If you experience any of these symptoms then visit your healthcare advisor for a professional diagnosis.
How to control diabetes
Now, as you know the basics of diabetes. Let’s discuss or explore various ways to control diabetes. No matter which type of diabetes you have whether it is type 1, type 2 or gestational diabetes, these strategies can help you in maintaining a stable blood sugar level.
1. Adopt a diabetes fitness diet
Diet plays a crucial and important role in maintaining diabetes. The food you eat has a clear impact on your blood sugar level. So, if you want to control diabetes then put a check on your diet and make some small changes in it. By making small changes in your diet you can keep your blood glucose level in check.
Here are some tips for a diabetes friendly diet:
Focus on whole foods: Include a variety of things in your diet like whole grains, lean, protein, vegetables and fruits. All these things must be the foundation of your diet. All these foods have a low glycerin index, so they help in releasing sugar into the blood stream.
Limit refined Carbohydrates: Food that contains a high level or amount of carbohydrates are not good for diabetic people. Various foods like white bread, sugary snacks and processed foods have a high amount of carbohydrates in them. These foods cause blood sugar levels on spikes. If you really want to control diabetes then replace them with healthier options like whole grain bread, brown rice and oats.
Incorporate fiber: Fiber is a very helpful diet for diabetes. Fiber helps in slowing down the absorption of sugars, which can help in maintaining stable blood sugar level. There are a variety of foods that have a high amount of fiber in them like fruits, vegetables, legumes and whole grains.
Watch portion size: If you eat too much food it can cause blood sugar level to rise. You must watch the size of the portion you eat to control diabetes. Be alert with portion size, especially when eating carbohydrate rich foods.
Stay hydrated: When you drink enough water it can help in regulating blood sugar levels.
Diabetes friendly meals
Here are some diabetes friendly meals that help you a lot in planning your diet.
- Breakfast: Take whole grain bread with avocado and egg. You also pair it with berries.
- Lunch: Grilled chicken salad with mixed greens and a light covering of olive oil.
- Dinner: You try to bake salmon with broccoli. Must include a small portion of sweet potatoes in your dinner for better taste and results.
- Snacks: A handful of almonds, a slice of cucumber or a small apple.
All these are just general ideas for breakfast, lunch, dinner, and snacks. You can adjust and modify it according to your own preferences and choice.
2. Exercise regularly
Physical exercises are one of the most preventive ways to control diabetes. Exercises help you a lot in controlling a lot of diseases including diabetes. Actually, the exercise helps the body in using insulin more effectively. Physical activities help in lowering blood sugar level and also promotes overall well-being.
The latest studies of America shows that the people who have diabetes can do 150 minutes of exercise per week to control diabetes. The exercises include:
- walking
- Swimming
- Cycling
- Dancing
- Jogging
Benefits of exercises for diabetic people
Lower blood sugar: Exercise helps a lot in moving the glucose from the bloodstream into the cells, where it can be used for energy.
Improve insulin sensitivity: Exercise helps a lot in improving the sensitivity of insulin. If you exercise regularly then it can make your cells more responsive to insulin, and helps your body to regulate the level of blood sugar more effectively.
Promotes weight loss: Obesity is the mother of many problems and diseases. If you are over weight then there is a high chance that you have diabetes. With the help of exercise you can have the ability to lose weight which is necessary to treat diabetes.
Reduce stress: Exercise is also very helpful in reducing the stress, which can cause blood sugar level to spike.
Tips for safe exercises
- Always Starts slowly
- Monitor blood sugar level
- Stay hydrated
- Take medication as prescribed
If anyone has type 1 diabetes then insulin injections are the necessary part of managing the condition. For those who have type 2 diabetes, there are several medications like metformin or insulin. These medicines are very helpful for the person who has type 2 diabetes. These medicines help in regulating the blood sugar level.
If you have the problem of diabetes then it’s necessary to make your medicines as described by the doctor. If you skin one dose then it can lead to dangerous spikes in the blood sugar level.
3. Monitor your blood sugar level
If you really want to control diabetes then you monitor it regularly. Monitoring blood sugar level regularly can help you to understand how your body responds to different foods, medicines and activities.
Here are several tools by which you can easily monitor your blood sugar level.
Glucometer: It is the best device that helps you in monitoring your blood sugar level. It is actually a small machine that detects blood sugar level by taking a drop of blood from your finger.
Continuous glucose monitor: This device has the ability to detect blood sugar levels all day. It is a small sensor that you wear on your skin and it continuously tracks blood sugar level all day. This device is very helpful if you want to examine your sugar level throughout the day.
HbA1c test: In this test, the doctor takes blood from your body and examines it. This test measures the average blood sugar level overall the past two to three months. It is usually done by a healthcare advisor to examine the blood sugar levels and their fluctuations.
Here are general targets of blood sugar levels for the people who have diabetes.
- Before meal: 80-130 mg/dl
- Two hours after the meal: Less than 180 mg/dl
- HbA1c: Less than 7%
Natural remedies to control diabetes
While lifestyle changes and medications are the best ways to control diabetes hence some people also want natural remedies to control diabetes. Natural remedies help a lot in controlling blood sugar level. Always keep in mind that these remedies should be used in conjunction with your doctor’s recommendation.
1. Cinnamon
It is a very excellent method to control diabetes. It improves the insulin sensitivity and also lowers the blood sugar level. It is an amazing thing for people with type 2 diabetes. You may add a small amount of cinnamon to your food or you also may take cinnamon supplements. These things help you a lot in reducing blood sugar level.
2. Fenugreek
Fenugreek seeds are high in soluble fibers, which can helps a lot to control diabetes. It lowers the blood sugar level by slowing down the absorption of carbohydrates. You may also add the seeds of fenugreek to your food and may take supplements of it. If you want to use it in your food then soak the seed overnight in the water and use it the next morning.
3. Aloe Vera
Aloe Vera has anti-inflammatory properties that was very helpful in lowering the blood sugar level. Some people also thought that eating aloe Vera supplements and drinking fresh Aloe Vera juice is very beneficial for the people with type 2 diabetes.
Conclusion
Above all are the ways to control diabetes. Controlling diabetes may require some efforts but with right strategies. If you do these efforts with right strategies then it will be very beneficial for you. You can easily control diabetes by adopting a proper and balanced diet, exercise regularly, taking medicines as prescribed and monitoring your blood sugar level.
You can easily control diabetes by adopting a proper and balanced diet, exercise regularly, taking medicines as prescribed and monitoring your blood sugar level.