Ways to reduce diabetes - Reduce diabetes in 20 easy ways
Ways to reduce diabetes
Ways to Reduce Diabetes Fast – Diabetes is a disease that cannot be completely cured but you can reduce diabetes and keep it under control.
1. Exercise regularly
Regular exercise will help you gain a moderate weight and keep your sugar levels under control.
Exercises such as brisk walking, lifting heavy objects, running, hiking, biking, and swimming can be done.
One of the best frogs to exercise is walking for at least 40 minutes every day. It helps reduce the risk of diabetes by keeping insulin levels under control.
Regular exercise can help prevent diabetes and prevent prediabetes from developing diabetes.
2. Avoid sugar or sugary foods
Of course, you have to keep in mind that eating sugary and carbohydrate-rich foods can increase the risk of diabetes in people who are at risk of developing diabetes, so eating too much sugar and sugary foods can cause blood sugar levels to rise excessively.
37 studies found that people with the highest carbohydrate intake were 40% more likely to develop diabetes.
So these foods must be avoided to reduce the risk of diabetes.
3. Avoid glycemic foods
The glycemic index measures how well we absorb or digest food, affecting the rate at which blood sugar levels rise.
Low glycemic foods help lower blood sugar levels in diabetics.
Although the glycemic absorption of food is important, so is the amount of carbohydrates.
List of foods with low to medium glycemic index:
Barley
Yogurt
Ottos
beans
Lentils
Wheat pasta etc.
Controlling diabetes by choosing foods with a low glycemic index is important for a diabetic.
4. Managing stress levels
Stress affects blood sugar levels.
Hormones such as glucagon and cortisol are released during stressors, these hormones increase blood sugar levels.
Exercise and meditation stabilize and lower blood sugar levels.
Exercise or relaxation helps control diabetes by reducing stress and controlling blood sugar levels.
5. Measured sleep
Sleep Adequately, adequate sleep is essential for good health.
Lack of adequate sleep also affects blood sugar levels and insulin levels, which can lead to hunger and weight gain.
Lack of adequate sleep lowers growth hormone and increases cortisol levels, both of which play an important role in regulating blood sugar levels.
Adequate sleep helps maintain your blood sugar levels and a healthy weight, thus helping to control diabetes.
6. Apple cider vinegar
Apple cider vinegar has many benefits as it helps lower blood sugar levels.
Studies have shown that vinegar affects your body's blood sugar levels.
You can mix it with water and drink it before eating a high carbohydrate meal.
7. cinnamon
Cinnamon is beneficial for health and helps control diabetes and blood sugar levels.
Studies have shown that cinnamon can lower blood sugar levels by up to 29%.
You can mix 1/2 to 1 teaspoon of cinnamon in a cup of hot water and drink it daily. You can mix cinnamon in tea smoothies and desserts.
8. Fenugreek seeds
Fenugreek helps control diabetes. Because it contains fiber, it helps in lowering blood sugar levels.
Many studies have shown that fenugreek can effectively lower blood sugar levels in diabetics.
To reduce diabetes, soak two spoons of fenugreek seeds in water and drink that water every morning on an empty stomach. You can also take fenugreek powder with hot or cold water or milk.
9. Maintain weight
Maintaining a certain weight is good for your health and can help reduce your risk of developing diabetes. Even losing 7 percent of your body weight can reduce your risk of developing diabetes by up to 58 percent.
One study found that in more than 1,000 people with prediabetes, increasing their weight by 2.2 percent per kilogram reduced the risk of diabetes by 16 percent, up to a maximum of 96 percent.
Excess weight increases the chances of developing diabetes and if weight is controlled it is very easy to reduce the risk of diabetes.
By keeping the body weight controlled at a healthy level, one can get rid of various diseases including diabetes.
10. Low carbohydrate foods in the diet
Keeping a very low carb diet can help you fight diabetes.
As a result, it consistently lowers blood sugar levels and helps reduce other diabetes risk factors.
A 12-week study found that prediabetic individuals eating a low-fat diet had a 12 percent drop in blood sugar and a 50 percent drop in insulin in the low-carb group, while the low-fat group had a 19 percent drop in blood sugar and insulin of just 1 percent.
If you cut back on sugar, your blood sugar levels won't rise as much after eating, so you'll need less insulin to maintain your blood sugar levels. Helps protect against
11. drinking water
Water is something we all drink. Drinking water regularly helps keep blood sugar levels within normal limits, besides preventing dehydration.
It helps keep your kidneys healthy by flushing out excess sugar through labor.
Studies have shown that people who drink more water have a lower risk of having blood sugar levels.
So drinking water regularly helps to rehydrate the blood, lowers blood sugar levels and reduces the risk of diabetes.
And sugary drinks raise blood glucose and increase weight gain as well as the risk of diabetes
12. Eat fiber-rich foods
Foods rich in fiber help control blood sugar and reduce the risk of diabetes and heart disease.
There are two types of fiber namely:
1. Do not eat: Nuts, tomatoes, carrots etc.
2. Eat: Oats, burling, apple, dal etc.
Although both are important, fiber clearly plays a greater role in controlling blood sugar levels.
Foods that are high in fiber include: sweet potato greens, collard greens, mint leaves, spinach, radishes, radishes, dates, cabbage, cauliflower, cabbage, carrots, fruits, etc.
13. Aloe vera
Aloe vera gel contains a powerful ingredient called phyllos that helps control diabetes.
Studies have shown that drinking a mixture of turmeric leaves and aloe vera with water twice a day is beneficial for people suffering from high type diabetes which helps in controlling diabetes.
14. Daily sugar level check
Measure and monitor blood glucose levels regularly to help control diabetes.
For example, regular monitoring can help control diabetes while making adjustments to diet or medication.
15. Quit smoking
Smoking can cause many serious diseases including heart disease emphysema and lung cancer.
A study of more than one million people showed a 40 percent increased risk of diabetes among house smokers and 61 percent among those who smoked more than a dozen cigarettes per day.
16. Vitamin D
Vitamin D is important for blood sugar control A study found that people who don't get enough vitamin D and those with low blood levels of vitamin D are at a higher risk of diabetes Many health organizations recommend maintaining vitamin D levels of at least 30 mg ml A study found Those with low blood levels of vitamin D were 43 percent less likely to develop diabetes than those with high blood levels.
Sunlight Marine fish such as tuna, sardines, egg yolks, mushrooms, etc. can be sources of vitamin D, which can also benefit you in controlling diabetes.
17. Fewer reactive foods
Reduce reaction foods to improve your health.
Studies have shown that castor oil reduces the risk of diabetes by reducing the intake of refined grains etc.
List of reactive foods: such as pricey pizza, burgers, etc.: Consuming high cholesterol can lead to various diseases such as digestive problems and heart disease.
18. Drinking coffee/tea
Studies have shown that including coffee or tea in the diet helps prevent diabetes.
Other studies have shown that the risk of type 2 diabetes can be reduced by 8 to 54 percent by drinking coffee daily.
Coffee and tea contain antioxidants known as polyphenols that may protect against diabetes.
Coffee or tea helps lower blood sugar levels, which can reduce the risk of developing diabetes.
Natural way to reduce diabetes
19. natural medicine
There are certain herbs that can help increase insulin sensitivity and reduce the likelihood of diabetes.
Curcumin
Kar ki amin is an ingredient of masala turmeric which is one of the main ingredients of curry.
Studies have shown that it may be effective against arthritis and in patients with PD diabetes.
It reduces the risk of developing diabetes.
A nine-month study of 240 nondiabetic adults found that none of those who took 750 mg of curcumin daily developed diabetes.
Curcumin group also helps in reducing diabetes by regulating sugar levels.
Berberine
Berberine is found in various herbs and studies have shown that it can be used to treat cholesterol and other heart conditions.
Several studies have also shown that berberine helps lower blood sugar levels in people with type 2 diabetes.
Because berberine helps reduce insulin sensitivity and homeostasis, it may help prevent diabetes in prediabetics.
Its effect on blood sugar is so strong that it should not be used with other diabetes medications unless approved by a doctor.
20. domestic way
There are some natural home remedies by which you can keep diabetes under control.
gourd
Bitter gourd is rich in insulin polypeptide type P which helps in increasing the level of hyperglycemia.Bitter gourd produces two carotenes and mummodicine which helps in lowering blood sugar levels.
Eat bitter gourd curry once a week to reduce diabetes and make juice by cutting bitter gourd pieces.
Drink this juice every morning on an empty stomach to help control diabetes.
neem
Nimbita increases insulin sensitivity which lowers blood sugar levels and reduces dependency on high and glycemic drugs.
Neem plays a role in curing diabetes.
mango leaves
Mango juice is an effective home remedy for diabetes control and treatment Mango juice can be used in the early treatment of diabetes as it contains vitamin C and tannin.
Drink this group of water every morning and night after washing and drying the mango leaves. Boil some fresh mango leaves in a glass of water and leave it to cool overnight, then get up in the morning and drink it on an empty stomach.
Moreover, Amalki Tulsi leaves, sajan leaves etc help in controlling diabetes.
After the discussion about ways to reduce diabetes fast, we would like to leave to answer your various questions that you often need.
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