5 DietDiabetesTips
Green leafy vegetables are low in calories and carbohydrates. They keep blood sugar level in balance. They are rich in fiber hence they help with absorption of sugar in the right face. You must consume spinach, methi leaves and drumsticks in your regular diet. Drumstick leaves reduce diabetes. They are rich in ascorbic acid which leads to increased insulinetion in our body and reduces the sugar level.
GREEN LEAFY VEGETABLES
WHOLE GRAINS
Whole grains help reduce diabetes. Whole grains have lots of fibers and nutrients compared to refined grains. Whole grains have a lesser Glycemic index thus comparatively having less impact on blood sugar level. Whole grains like brown rice, ragi, oats, buckwheat, quinoa and bajra are excellent foods to control blood sugar level. Ragi is an excellent food among all millets. It reduces oxidative stress and inflammation which in turn helps in controlling diabetes.
BERRIES
Berries like strawberries , raspberries, blueberries, and jamun are excellent food. They have antioxidants that reduce oxidative stress. Oxidative stress is common in diabatic patients. Berries are good in Vitamin C which keep the blood sugar level in balance.
Beans are low in Glycemic index and so it effectively reduces blood sugar level. Beans are complex carbohydrates so the body digests them slower than any other carbohydrate diet. Eating beans would really help even in weight loss. Beans like kidney beans (rajma), green beans (moong), black eye beans (chawla), lima beans (vaal), chickpeas (chole) are good for diabetic patients.
BEANS
CITRUS FRUITS:
Oranges and lemon have amazing anti - diabetic effects. Modern researchers have listed citrus fruits among Diabetes superfoods. According to the association, citrus fruits like oranges, grapefruits and lemons are full of fibre, vitamin C, folate and potassium, which would help benefit a healthy diabetic eating plan. Fibre takes the longest to break down and digest. This enables slow release of sugar into the bloodstream, which would further ensure that your blood glucose levels are stable for a long period of time.
TIP * WHAT IS GLYCEMIC INDEX?
The glycemic index is a number from 0 to 100 assigned to a food, with pure glucose arbitrarily given the value of 100, which represents the relative rise in the blood glucose level two hours after consuming that food.
1 DrinkHealthy
Amla drinks help people suffering from high blood sugar and insulin problems. Amla helps to prevent pancreatitis. Our pancreas produce insulin. This keeps our blood sugar in check. However, during pancreatitis the pancreas gets inflamed, which will damage insulin secreting cells and the blood sugar level will go high. Amla helps in management of blood sugar level, which would prevent pancreatitis. Amla is high in chromium, a mineral that would decrease blood sugar and increase insulin sensitivity. It lowers the blood sugar level throughout the day and also reduces blood sugar level that increases after meals.
AMLA JUICE
TIP
After getting up you should not keep your stomach empty for long. Take Amla juice on an empty stomach.
Take 1 spoon of amla powder in a glass of lukewarm water and mix well. Drink it early in the morning on an empty stomach.
METHOD:
Meditation&PranayamYogasana
PASCHIMOTTANASANA
This yoga not only helps cure diabetes but also works on your stretchability before starting other complicated poses.
Yoga Poses: Diabetes is a metabolic disorder that can be easily prevented with the help of proper exercise. Here are some best yoga asanas for diabetes control that are practical yet powerful.
This pose stimulates digestion and squeezes the toxins out of the body.
MANDUKASANA
Mandukasana is another effective yoga asana for diabetic patients that works on your stretchability. Furthermore, this pose combats constipation and digestive disorders.
ARDHA
MATSYENDRASANA
BHUJANGASANA
VIPARITA KARANI
Bhujangasana or Cobra stretch is a yoga pose for diabetes control and is very effective in toning down your belly. This pose stretches lungs, chest, shoulders and abdomen.
This yoga helps improve blood circulation in your body that controls blood sugar levels.
This yoga pose for diabetes control is a variation of Viparita Karani. However, in this pose, you need to push your torso more upward to make your body stand on your shoulder.
SARVANGASANA
SETU BANDHA ASANA Setu bandha asana helps to alleviate mild depression and stress. Additionally, it improves digestion and blood circulation.
It is one of the best yoga poses for diabetes control. Pawanmuktasana lowers the belly fat and strengthens abdominal muscles.
PAWANMUKTASANA
The benefits of Surya Namaskar are not unknown to the world anymore. Surya Namaskar is actually a set of yoga that comprises 7 different asanas.
SURYA NAMASKAR
HALASANA Halasana is another excellent yoga asana to cure diabetes. Along with maintaining diabetes, it revitalizes the thyroid glands.
It helps to calm the nerves and reduce stress, which also is a big factor in diabetes. Kapalbhati is a breathing technique that directly stimulates the pancreas. It also helps the body get rid of toxins and increases the etabolic rate.
Pranayam: KAPALBHATI
BHASTRIKA
Slow Bhastrika pranayama could reduce the blood glucose level, heart rate and blood pressure by activating the parasympathetic nervous system which enhances the healthy cardiovascular functioning of the body and controls high blood glucose by stimulating the insulin secretion from pancreas.
ANULOM VILOM Practicing Anulom Vilom, also known as Alternate Nostril Breathing benefits to reduce stress and both of which help control diabetes. This happens because this breathing technique helps improve oxygen supply through the body. This pranayam is especially helpful in diabetes because it helps reduce cortisol in the blood. This action is similar to improving insulin sensitivity. Important for people with Type 2 Diabetes.
Meditation: Meditation helps diabetic patients by minimizing stress, reducing blood sugar levels and decreasing the risk of cardiovascular disease. A 10-15 minute meditation helps in reducing your stress and keeps your blood sugar level in check. Meditation may also assist in decreasing cell-damaging oxidative stress responsible for insulin resistance and high blood glucose levels in your body. It helps boost immune system functions. It reduces the inflammatory response that helps drive the disease process and is common in people with type 2 diabetes.
● Start focusing on your breathing pattern.
● Sit straight and close your eyes.
● Try to practice this 10-15 minute meditation twice a day.
My Note: Yoga believes that diabetes is one of the psychosomatic diseases. So the effect of the mind on the body is going to be obvious. When the mind is not in a happy state then the effect is going to be there and a person's diabetes can never be cured. Keep your mind free from worries. Be flexible, Be humble, Be caring. Expect nothing from others. Be very kind with others, that would help you. Diabetes is set in but if you work on yourself you will be able to live your life very normally.
Meditation also manages side effects of diabetes such as depression, sleep disturbance, poor circulation, immune dysfunction, etc. Meditation can improve the quality of sleep.
Process