The best way to manage diabetes naturally involves lifestyle changes. Many diabetics find it hard to control their blood sugar levels when they are stressed. You can reduce your stress and improve your sleep at the same time. Diabetes type 2 can make it difficult to control your blood sugar levels because of a lack of sleep. Studies have shown that those with type 2 diabetes need at least six hours of sleep each night, and less than this can lead to impaired glucose tolerance. Other factors that can make your sleep hard to regulate are alcohol, caffeine, and spicy foods. Avoid these at all costs, and keep your bedroom cool and dark at night. Establish a schedule for yourself and follow it.
Exercising regularly lowers blood sugar and improves the way the body uses insulin. It doesn't have to be strenuous, but you should avoid intense exercise, which may raise blood sugar temporarily, but disappear after the exercise is completed. Also, extreme exercise may raise stress hormones, which may increase blood sugar levels. So, exercise slowly and safely and consult your physician. Listed below are the benefits of exercise for people with diabetes.
While it is not possible to completely eliminate diabetes medications, there are some key steps you can take to maintain a healthy diet. Listed below are some of the most effective diets to help you manage your condition. Keeping in mind that the diabetes plate method will require a nine-inch plate, half vegetables, one-quarter lean protein, and the remaining quarter carbohydrates. These carbohydrates can come from whole grains, legumes, nuts, and fruit. It is important to limit your consumption of white products and processed grains, as these will raise your insulin levels.
In addition to managing diabetes through diet and exercise, health care providers can also support a patient's health by reducing stress. In fact, Krystal M. Lewis, an endocrinologist at the Joslin Diabetes Center in Boston, explains that stress management is crucial for both patients and health care professionals. By managing stress, these professionals can help prevent complications and improve the quality of life of patients.
Exercise and sleep
Studies have shown that exercise confers cardioprotection. However, exercise may not confer cardioprotection if sleep is disturbed. For this reason, exercise should be planned around regular hours of activity. Aim to perform at least 30 minutes of physical activity a day, which could include brisk walking, swimming, cycling, or even yoga. Whether you are a couch potato or an exercise aficionado, getting enough rest will greatly improve your overall health.
Fiber can be found in a wide variety of foods, including oranges, cantaloupe, grapefruit, okra, sweet potatoes, and zucchini. Some of the best sources are fruits and vegetables, as well as oat bran, which is found in oatmeal. In addition to these, you can also get fiber from granola and oatmeal. According to one researcher, fiber is the most important factor in managing diabetes. You may also opt for blood sugar formula supplements.
Dr. Gregory Dodell, a certified endocrinologist, believes that yoga can help patients with type 2 diabetes manage stress. He researched this topic and found several studies to back up his claim. One of these studies, conducted by Satish et al. in the International Journal of Yoga, involved 90 people. After 90 days, 70 percent of the participants reported less stress and more confidence. Yoga is one of the easiest ways to manage blood sugar without medication.
The benefits of meditation are not only physical, but mental as well. Regular meditation practice helps to reduce chronic pain. People with diabetes often experience pain caused by nerves and can greatly benefit from meditating. Unlike medication, which can have unpleasant side effects, meditation has no negative side effects. Furthermore, it improves concentration and self-awareness, two qualities essential for good diabetes management. Moreover, it lowers blood pressure, improves self-esteem, and reduces anxiety.
Fiber is one of the most important components of managing diabetes and barley contains both soluble and insoluble fiber. Soluble fiber slows down the absorption of sugar from food and can reduce blood glucose levels. Insoluble fiber helps maintain regular bowel function and can protect against certain types of cancer. A few grams of barley per day can help control blood sugar levels by eight percent. And barley does all these things without requiring medication.