Many people may be curious about natural ways to manage type 2 diabetes. People with type 2 diabetes and those with other health conditions may benefit from adopting a healthy diet as well as lifestyle choices.
It is worth mentioning that the American Heart Association (AHA) advises people to manage their weight, eat a balanced diet, exercise frequently, quit smoking, as well as reduce stress to assist people in keeping their blood sugar, or blood glucose, within a healthy range if you are interested in learning how to achieve that naturally, then keep on reading to find out.
• Maintain a healthy weight
Significant weight reduction may enable overweight or obese individuals to lower their blood sugar levels to those that are within the normal range rather than the diabetic range.
Eating a balanced, healthy diet and exercising frequently are two approaches to managing your weight. Eating fewer calories than the body expends through physical activity and physiological processes is the key to losing weight.
• Try to include particular items in your diet
Some numerous foods and plants are believed to have therapeutic qualities. Due to a lack of human studies or inadequate sample numbers, the overall quality of the data for these ingredients is, however, poor.
So, it is impossible to make clear suggestions about how to use them. Several foods are said to offer anti-diabetes properties, including:
1. Apple cider vinegar
An ingredient that delays your stomach’s emptying after a meal may lower blood sugar levels, according to earlier research.
2. Cinnamon
By improving insulin sensitivity and delaying the digestion of carbohydrates, this spice may lower blood sugar levels.
This lessens the after-meal blood sugar spike. You can try drinking a cinnamon-flavored tea, which is known to do wonders for your health, plus it tastes amazing too. If you’re interested, then you should try DiaTea.
3. Berberine
According to research, this substance reduces blood sugar by encouraging the usage of sugar by your tissues, activating the breakdown of glucose by enzymes, and increasing the synthesis of insulin.
4. Fenugreek seeds
There seems to be some proof that fenugreek may support blood sugar management, while further high-quality research in humans is required.
• Regularly exercise
Exercise helps with blood sugar control and helps you burn calories, which helps you lose weight. Exercise also improves insulin sensitivity, which increases the entry of blood sugar into cells from the bloodstream.
The recommended amount of time for moderate physical exercise is 30 minutes per day, or at least 150 minutes per week, for most people.
• Reduce stress
According to research published in 2019, stress might increase type 2 diabetes even though it does not cause it. Hormones that affect the body’s ability to control blood sugar are released in response to stress.
Additionally, it increases the likelihood that someone would participate in behaviors like smoking and overeating that make it more difficult to control blood sugar.
Spending time in nature and taking a vacation from devices are two methods for lowering stress.
• Quit smoking
For many reasons, doctors urge people to quit smoking to improve blood sugar control. Diabetes risk is 30–40percent higher in smokers than in nonsmokers. Exercise is much more difficult for smokers.
Smoking temporarily increases blood sugar levels as well, which makes it more difficult to maintain non-diabetic blood sugar levels. This raises a person’s chances of catching diabetes complications like kidney disease or nerve damage.
Conclusion
I hope this article helped you understand that you can lower your type 2 diabetes naturally in various ways. Many of these include making lifestyle adjustments, such as controlling your body weight, stress, quality of sleep, exercising, and being hydrated.
However, your diet choices play an important part in some of the biggest changes. Before changing your diet or trying new supplements, make sure to see a healthcare expert, especially if you struggle to control your blood sugar or are using medication.