STAGE 3 : DIABETES

Diabetes is commonly accompanied by a low level of high-density lipoprotein cholesterol (HDL-C) that contributes to the increased cardiovascular risk associated with this condition. Given that HDLs have the ability to improve and increase the uptake of glucose by skeletal muscle and to stimulate the secretion of insulin from pancreatic beta cells the possibility arises that a low HDL concentration in diabetes may also contribute to a worsening of diabetic control. Diabetes increases the risk of:

• Reduced immunity
• High blood pressure
• High blood triglycerides
• Low levels of HDL cholesterol
• Insulin resistance
• Stroke (cerebral)
• Heart disease

• Consume low-calorie foods to support weight management & blood sugar control.
• Start your day with a glass of lemon water to regulate blood sugar levels
• Prepare and drink a herbal tea made with

Cumin

Cinnamon

Coriander

Turmeric

Tulsi

Ginger

• Follow a low glycemic index diet that emphasises whole grains such as

Jau

Bajra

Kodo

Samak Rice

Jowar

• Consume pulses these pulses for their protein & fibre content

Mung Dal

Masoor Dal

Arhar Dal

Chana Dal

• Include these vegetables in your diet

Karela

Parwal

Sehjan

Methi

Lauki

Radish

Tomato

Carrot

Bathua

• Stay hydrated with jau water, coconut water & green tea & include buttermilk & turmeric milk (haldi doodh in cow milk) in moderation
• Choose healthier cooking oils such as

Mustard Oil

Flax Seed Oil

Sesame Oil

• Visit the E-Books section to find healthy, nutritious & Ayurvedic recipes to maintain a healthy diet.

• Engage in regular walking to aid in weight management & improve insulin sensitivity.
• Practice yoga asanas like Kapalbhati, Anulom Vilom, Mandukasana, Shashank Asana, Uttanapadasana, Yoga Mudrasana, Vajrasana, Gomukhasana, Ardhmatsyendrasana, Pawanmuktasana, Naukasana, and Setu Bandhasana.
• Avoid sleeping during the day.
• Take a sunbath every day if possible.
• Practice Abhyanga or oil massage for relaxation & wellness.
• Avoid smoking and alcohol consumption.

Incorporate these herbs into your lifestyle -

Guduchi

Garlic

Sunthi (Dry Ginger)

Black Pepper

Turmeric

Fenugreek

Cinnamon

Bay Leaf

Triphala

Amla

Arjuna

Heeng(Asafoetida)

• Soak Giloy, Kalmegh & Chirayata in water and drink the infused water in the morning.
• Mix equal portions of Jamun Seed powder, Giloy Powder & Chirayata (or Kalmegh) powder and consume one spoonful every day.
• Drink methi (fenugreek) water or include sprouted fenugreek in your diet.
• Drink juice of cucumber, Karela (Bitter Gourd), and tomato.