In recent times, Diabetes Mellitus, commonly known as diabetes, has turned out as the largest prevalent chronic disease across the world. Global statistics show that approximately 382 million people all over the world were suffering from diabetes in recent years.
While the basic causes of diabetes are genetic susceptibility or insulin resistance, the modern-day sedentary lifestyle, physical inactivity, and obesity can also play a dominant role in causing diabetes. Diabetes should not be ignored at any cost because once intensified, this disease can lead to heart disease, stroke, foot ulcers, kidney failure, eye damage, and additional ailments.
Types of Diabetes
Diabetes can be caused by many factors, but there are two chief reasons that commonly cause this disorder. The first one is when the pancreas fails to produce enough insulin to regulate blood sugar levels. The second most common reason is the failure of your body cells to utilize insulin in a proper way. There are three types of diabetes:
Type 1 Diabetes: Type 1 diabetes is a kind of auto-immune disease, caused when the immune system turns against the body. This destroys the insulin-producing cells of the pancreas, thereby increasing the glucose level in blood and urine. Type 1 diabetes is more common among children and young adults and is also known as juvenile diabetes.
Type 2 Diabetes: Type 2 diabetes is a metabolic disorder in which the body cells fail to use the insulin that is produced by the pancreas. It is the most common form of diabetes and comprises 90% of the cases.
Gestational Diabetes: Gestational diabetes occurs in women during pregnancy when the insulin receptors fail to function properly. It is diagnosed through screening during pregnancy and in most cases recovers after pregnancy.
Early Symptoms of Diabetes
The early signs of diabetes should not be ignored because it can lead to serious complications in the future. The following are some common symptoms:
- Increased Thirst
- Dryness of Mouth
- Increased Hunger
- Frequent Urination
- Urine Infection
- Sudden Weight Loss
- Blurred Vision
- Change in Skin Complexion
- Numbness of Limbs
10 Simple Ways to Overcome Diabetes
If you are diagnosed with diabetes, the worst thing you can do is worry and stress about the matter. It will make your condition more complicated. Although the diabetes is a progressive disease that can become worse, tou have control over your health and you can always make it better by taking charge of it. Following these easy and simple steps can help you control diabetes in an effective and healthy way, without needing medications.
1. Opt for a Vegetarian Diet
Research shows that a low-calorie vegetarian diet helps in controlling diabetes and regulating the glucose level in the blood. A diet rich in vegetables and whole grains has much higher levels of soluble and insoluble fibers and much lower cholesterol and saturated fat compared to a non-vegetarian diet. Fiber helps in keeping us satiated for a longer period of time as it takes time to break down thus keeping blood sugar levels under control. Eat plenty of non-starchy vegetables like green beans, bean sprouts, beets, cabbage, carrots, cauliflower cucumber, mushrooms, green peas, radishes, onions, tomatoes, turnips, etc.
2. Regular Exercise
Overweight or obese people have a greater risk of developing diabetes compared to people with normal weight. Be active and do regular exercise like brisk walking, stretching, and yoga for one hour. People suffering from diabetes are suggested to lose weight through exercise because intense workouts burn the stored glucose in the body. When this stored glucose is exhausted, the body uses the glucose from the bloodstream, thereby reducing the glucose level in the blood. Regular workouts will keep diabetes under control.
3. Increase Intake of Coffee
Coffee has various health-benefiting aspects and new research shows that having more than one cup of coffee per day can have a positive effect in reducing blood glucose. Although in the short term one might experience an increase in blood glucose level, prolonged consumption of coffee increases insulin sensitivity thereby lowering glucose levels. Of course, you must let go of the sugar, milk, and cream if you want to keep diabetes under control.
4. Include Citrus Fruits in Diet
Inflammation and free radical damage are two of the most harmful side effects of type 2 diabetes. Citrus fruits like oranges, lemons, grapefruit, and berries have powerful antioxidant and anti-inflammatory properties. This helps in fighting and preventing free radical damage and inflammation. Moreover, the naringin and neohesperidin present in citrus fruits increase insulin sensitivity of cells in a natural way. Include citrus fruits in your daily diet for fighting diabetes in a more effective manner. In addition, fruit juices are great for youthful and younger-looking skin.
5. Drink Green Tea
The polyphenols and polysaccharides present in green tea help in reducing blood glucose levels effectively by increasing insulin activity. The enzyme amylase converts starch into glucose in our body and the polyphenols reduce the production of amylase, thereby keeping blood sugar levels under control. Research shows that people who drink 4 cups of green tea per day are at a 16% lower risk of developing type 2 diabetes compared to those who don’t drink green tea. Other teas may also be effective.
6. Stay away from Stress
One devastating aspect of the modern fast-paced life is stress and anxiety. Stress in both emotional and physical forms can have a detrimental effect on health. A stressful situation increases the release of stress hormones, called epinephrine and cortisol. These hormones raise blood glucose levels in order to supply energy to the body which disrupts the sugar balance. It is very difficult to shut yourself from problems and anxiety, but try to soothe and relax by practicing yoga, meditation, and having enough sleep.
7. Eat More Fibrous Foods Like Oats
Try to include more whole grains like oats in the diet. Although oat is rich in carbohydrates, it is also a great source of soluble fiber that takes time to digest and keep us satiated for a longer period of time. This prevents blood sugar from increasing or fluctuating. Moreover, oats help in reducing weight and are a great source of energy. Therefore, begin your day with a bowl full of yummy oats, and feel free to mix in herbs that can help your condition even more.
8. Cut out Soda Pop
Soda in any form- diet or plain is extremely harmful to diabetics because it promotes weight gain and reduces the body’s ability to absorb glucose. It leads to a sudden increase in blood sugar that completely disrupts the sugar balance. One glass of soda contains 16 teaspoons of sugar in the form of high fructose corn syrup. Substitute soda with lemon and mint-infused water.
9. Drink Plenty of Water
Water is an integral part of life and it also helps in regulating blood glucose levels. Drinking at least 10-12 glasses of water daily can help in balancing blood sugar. Water consumption and blood sugar are related to the hormone vasopressin that controls the water level in the body. When our body is dehydrated, vasopressin signals the liver to increase the production of glucose, which in turn increases the glucose level in the blood. Thus, drink plenty of water to keep blood sugar under control.
10. Try Natural Remedies
Type 2 diabetes can also be controlled effectively by using natural home remedies like methior fenugreek seeds, karela, or bitter gourd and cinnamon. You may also consider natural supplements that lower blood sugar. You must, however, consult with a physician and don’t stop your medication while trying these remedies. Soak fenugreek seeds in a glass of water overnight and drink this water while chewing the seeds in the morning after you get out of bed. Make a juice of one green bitter gourd in the blender and drink in the morning. Take ½ tablespoon of cinnamon daily in the morning.
Programs that can make a difference naturally
Controlling and beating diabetes doesn't just depend on eating right and exercising. It takes an entire mindset shift and plan that can be challenging to develop on your own.
Fortunately, many coaching, mentoring and guidance opportunities are available at affordable costs. Here are a few of our favorites: