I am suffering from type 2 diabetes for some time now. I have tried many medicines but nothing seems to work. My doctor says that there’s no cure of diabetics, so what should we do to control our blood glucose level? Is it possible to live without injections or any other medication? Can doctors find an alternative medicine to treat me?
In short, some feel helpless. What do we suggest? How can we stop ourselves from taking such unnecessary medications?
In order to answer this question fully, we need to look at why you were diagnosed with diabetes. Was it because of obesity, physical exercise etc.? You may want to discuss this issue with your physician first. If he/she thinks that only one side of the story is being told then kindly consult another medical person who will give you honest opinion on your case.
You might think that you don’t care whether you stay alive or die, but the truth is different. Even if you may not mind dying early (which is doubtful), you definitely hate having to inject yourself every day against your will. That is exactly why you must learn ways to lower your blood sugar naturally and easily. Only then will you become free from daily torture of giving yourself shots. It won’t happen overnight though. Like anything else in life, changing lifestyle habits requires patience and dedication. So please keep reading this informative guide till the end. After going through everything mentioned here, you’ll come out wiser and healthier.
Why does diabetes occur?
The main cause of diabetes (as well as high blood pressure) is excess weight around our waistlines. Excess fat deposits around our stomachs make our pancreas produce higher amount of stress hormones called catecholamines which force our beta cells to release massive amounts of insulin into bloodstream. As soon as extra insulin enters into the blood stream, its receptors get occupied by surplus quantity of hormone molecules thus reducing their effectiveness. On top of that, fatty tissues absorb most of the released insulin thereby making them less responsive to insulin action.
So basically, diet plays major role in controlling the onset of diabetes. Proper dieting helps in maintaining healthy blood sugar levels throughout the day by providing sufficient energy required by muscles and organs while burning fats. By doing so, it prevents accumulation of unwanted calories inside adipose tissue. Therefore, eating right becomes very important aspect of managing diabetes. Here are few tips which could really help you out.
Eat foods rich in fiber – Fiber makes food bulky and slow down digestion process. When the bulk reaches intestinal walls, it gives signals to urge peristalsis (the movement of muscle contractions along the digestive tract). Hence, undigested nutrients move towards colon resulting in constipation. Constipated gut releases toxic wastes back into circulation causing damage to kidneys. High fiber diets therefore prevent formation of kidney stones and bladder infections caused by metabolic toxins.
Eat foods that are high in fiber
Avoid consumption of saturated oils – Our daily intake of polyunsaturated vegetable oils like corn oil, soybean oil and sunflower oil contain huge quantities of omega-6 fatty acids. These essential fatty acids play vital roles in cell membranes, brain functions, skin health, normal growth rates and immune system responses. However, studies show that people consuming large quantities of omega-6 fatty acids suffer from cancer, arthritis, heart diseases and Alzheimer’s disease. Omega-3 fatty acids on the other hand possess anti-inflammatory properties. They promote proper functioning of cardiovascular systems and nervous systems. Consume plenty of fish and nuts containing adequate supply of omega-3 fatty acids. Avoid fried foods too as deep frying destroys beneficial antioxidants present in various vegetables and fruits. Also try avoiding fast food joints as they tend to use heavily refined white flour products and trans-fats.
Eliminate junk foods from your menu – Junk foods like candies, chocolates, cakes, pastries, ice cream, potato chips etc., trigger secretion of insulin rapidly leading to spikes in blood glucose level. Eating lots of sugary snacks leads to increase in appetite and overeating further exacerbating your situation. To tackle this menace, cut off access to unhealthy foods during weekends and holidays. Instead opt for fresh veggies, whole grains, lean meat, legumes and eggs. Drink plenty of water instead of beverages loaded with sugars. Try substituting soda drinks with fruit juice. Fruits and green leafy vegetables provide necessary vitamins and minerals while keeping your hunger under check.
Limit alcohol intake – Alcoholic beverages raise blood sugar level significantly within minutes after ingestion. Consumption of alcoholic beverages increases production of cortisol (stress hormone), which triggers conversion of carbohydrates stored in liver and muscle tissues into glycogen. This results in rapid rise of blood sugar level. Besides increasing thirst drive, alcohol disrupts sleep patterns and lowers inhibitions. Drinking frequently disturbs hormonal balance leading to abnormal elevation of testosterone levels. Both male and female sex hormones regulate metabolism and energy expenditure. Excessive consumption of alcohol harms ovulation cycle of women. Menstrual cycles of premenopausal females often change unpredictably when heavy drinkers take birth control pills. All these factors lead to increased risk of developing breast, prostate and ovarian cancers among long term alcohol consumers. There are numerous reports suggesting link between alcoholism and pancreatitis. Even moderate intakes of alcohol may lead to development of gallstones. Limit consumption of alcohol to maximum two glasses per week.
Eliminate or Reduce Alcoholic Beverages from your diet.
Take supplements like Vitamin C, Echinacea and Gingko Biloba – These nutritional supplements strengthen immunity and improve overall general health conditions. They enhance ability of insulin to metabolize sugar and convert it to glycogen. Glycogen stores accumulate inside skeletal muscles and liver enabling individuals to store up fuel for later usage. Taking vitamin E supplement regularly boosts antioxidant activity inside cells preventing LDL cholesterol oxidation. Studies reveal regular consumption of ginkgo biloba improves memory capacity and slows down progression of dementia associated disorders. Other research suggests that vitamin E supplementation enhances effectiveness of statins used to manage cholesterol level. Regular intake of Vitamin C keeps arteries flexible while protecting endothelial lining of artery walls from oxidative damage. A deficiency of this nutrient can result in scurvy (a form of rickets). Take 1000mg Vitamin C per day. Make sure you eat citrus fruits and dark green leafy vegetables. Eat vitamin E enriched eggs and take iron supplements. Iron deficiencies are common among elderly persons. Supplementation of Vitamin B complex and folic acid is recommended for pregnant ladies and those planning pregnancy.
Exercise regularly – Regular exercises boost metabolism and burn unwanted calories. Exercise stimulates lipolysis (burning of fat) in abdominal regions. Lipid molecules released during lipolysis travel through lymphatic vessels to remove accumulated waste materials from systemic circulation. Once lipid clearance rate exceeds elimination capability of kidneys, triglycerides start accumulating inside fat cells. Increased concentration of triglycerides inside fat cells eventually leads to cellular death via apoptosis (programmed cell death). Triglycerides deposited inside fat cells stimulate generation of inflammatory agents called cytokines. These pro-inflammatory substances aggravate inflammation and cause chronic complications of diabetes. Weight training workouts enable individual to build leaner mass around hips, buttocks and thighs. Building strong core muscles reduces the impact load imposed upon knees and ankles
Cardiovascular exercises benefit diabetic patient immensely
Low intensity aerobic workout regimens help maintain good glycemic control. For instance walking, jogging, hiking and swimming are excellent forms of cardio activities suitable for diabetics. Strenuous sports like running, cycling etc. however require caution. Such activities put considerable strain on already weakened limbs and nerves. One needs expert advice to choose appropriate types of exercises suited best to individual requirements.
Working out and exercising regularly along with having a well balanced diet will do wonders for your health and help to manage diabetes.