How to Reverse Diabetes Naturally in 30 Days?
Diabetes is a rampant disease found across countries and communities. If you are suffering from Diabetes, you are probably taking oral medications at least 2-times day. Or you could even be using Insulin injections before meals. You are pretty much resigned to the idea of being dependant on medications for the rest of your life.
But is this a fact? Is it possible to reverse or minimize Diabetes?
To find an answer to that question, let us first understand what exactly happens when you are suffering from Diabetes.
What is Diabetes?
Without going into deeper details, Diabetes is a disease of blood sugar and insulin. Diabetes is caused when you have some problem with your insulin which results in high sugar levels in your blood. The glucose cannot be taken up body organs for day-to-day activities, starving them of energy. The resulting high sugar levels in the blood can cause serious health issues and complications. So you are dependent on medications to get insulin and manage your blood sugar levels.
Key Factors in Diabetes
Diabetes is now recognized as an ailment which is a result of our changing lifestyle. There is a clear link of Diabetes with your diet pattern, mobility in daily life, stress levels and few other important factors.
Since this link has been clearly understood, there are now many regimens to correct these imbalances which have crept into our lifestyle.
A combination of available natural therapies, lifestyle management, diet plan, and exercise-regimen can give you this workable 30-day Plan to reverse Diabetes.
This is a simple 4-week Plan for you to follow and get to a healthy blood sugar reading. I have listed out the key areas you need to work on and include in your daily life.
Step 1: Diet Plan & Calorie Watch
The first step before you go on a diet plan is to understand where you are going wrong. I would suggest a consultation with a nutritionist to figure out if you are eating right. If you are overweight, your first milestone is to knock off the extra kilos. Don’t aim very high, set a realistic target and get your nutritionist to devise a healthy eating plan to get to your target weight.
Step 2: Fewer Carbs – More Fiber
Make sure to control your carbohydrate intake. When you eat carbohydrates, your body breaks them down mostly into sugars aggravating your diabetes. When your diet has less of carbohydrates, you are nipping the problem in the bud.
An increase in Fiber intake in your diet is highly recommended. This will not only reduce high blood sugar level but also improve blood sugar control mechanism of your body. Whole grains, fruits instead of juices, nuts and vegetables are great options to boost your fiber intake.
Step 3: Exercise Regimen
If you are a couch-potato or lead a sedentary lifestyle, that is a sure invite to Diabetes. If you already have Diabetes, exercise is your mantra. Exercise helps your body to use the available insulin better and allows your vital organs to absorb the glucose in your blood. This is exactly what gives you the feeling of “high” after a workout.
It is important to know your body and plan your exercise. Swimming is highly recommended for diabetics. You can choose from walking, light gym sessions, aerobics or dancing. Find out what works for you and make it a part of your daily life.
Another simple step I recommend – Avoid the elevator and take stairs for at least 3 floors daily.
Step 4: Stress Management
Stress is a very important factor in Diabetes. You may take all the medication, exercise, plan your diet, but if you can’t reduce stress, you are not going to win this battle. When stress levels are high, your body secretes hormones which make your diabetes worse.
I recommend breathing techniques and meditation as a good stress buster. Join a Yoga class even if you can manage 2-days a week. You can alternate it with your gym sessions. Yoga practice does a lot to harmonize your brain and body and lower your stress levels. A calm and healthy mind is your best shot at reversing diabetes. This will also ensure good sleep quality and that is a must to heal your body.
Step 5: Super Foods
Your diet plan recommended by your nutritionist will surely have food with low-glycemic-index. But there are certain “Superfoods” you can include in your diet plan. These are natural options often from traditional medicine which work very well to control diabetes.
Fenugreek seeds are a commonly used Asian food spice and half a teaspoon a day is recommended in diabetes. It has a bitter taste but you get used to it quickly.
Bitter gourd juice is another arrow in your quiver. It is extremely bitter so you could probably start with a few teaspoons a day and take it to half a cup.
Other Superfoods include Indian Gooseberry, broccoli (surprise, surprise!), Apple cider vinegar, and foods rich in magnesium and chromium.
Step 6: Avoid Processed food and Pre-cooked meals
Above steps list out what you should include in your lifestyle. This one lists what you should exclude. Quit smoking – no discussion on the subject. No harm in that occasional glass of wine, but reduce alcohol consumption in general. Processed foods and pre-cooked meals are very convenient but have a lot of harmful ingredients for a diabetic. In such meals, you have no control over what you are eating.
Take the trouble to cook our meals. Simple home-cooked meals are your best friend in your fight against Diabetes.
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