This article is reviewed by an expert
Controlling sugar levels at home can be challenging, but it is important for people with diabetes. In this blog we tell you about some tips and tricks to help you control your sugar levels without medication, from choosing the right foods to managing your cravings.
How to Control Sugar without Medicine
Controlling sugar levels without medication is possible with lifestyle changes and dietary modifications. Here are some ways to achieve this.
Practising Yoga
A study found that yoga is as good as medicine for controlling blood sugar in people with diabetes. People who did yoga for 6 months had lower HbA1c levels than those who took medicine. Yoga practices, like asanas, meditation, and pranayama, may be beneficial for people with diabetes. These holistic practices could help improve overall health and blood sugar control. [1]
Getting enough sleep
Sleep quality can affect blood sugar levels. Long-term stress and lack of sleep can make it harder for the body to use insulin, which can lead to high blood glucose levels. Research has shown that stress management techniques like mindfulness meditation and relaxation exercises can improve blood sugar control. A study also found that better sleep duration and quality were linked to better blood sugar regulation in people with type 2 diabetes. Encouraging stress-reducing activities and healthy sleep habits at home can help to manage blood sugar levels alongside other strategies. [2]
Getting Enough Exercise
Regular exercise can have a big impact on blood sugar levels. Research shows that exercise can make cells more sensitive to insulin, which helps the body use glucose for energy. This can lead to better blood sugar control. A review of studies published also found that exercise was more effective at lowering HbA1c levels than medication in people with type 2 diabetes. The review authors concluded that exercise should be the first-line treatment for type 2 diabetes, and that medication should only be used if exercise is not enough to control blood sugar levels. [3]
How to Control Sugar by Food
Getting Healthy Nutrition
Research has consistently shown that diet and nutrition are important for managing blood sugar levels. A balanced diet with controlled carbohydrate intake can help regulate blood sugar. Studies have shown that low glycemic index (GI) diets can help stabilise blood sugar levels and reduce the risk of diabetes complications. Eating whole grains, fruits, vegetables, lean proteins and healthy fats can help improve blood sugar control. For example, one study found that people who followed a Mediterranean-style diet had better blood sugar control than those who followed a typical Western diet. [4]
Maintaining Sugar Levels with Ayurveda
Ayurveda, an ancient Indian medicine system, uses herbs to help control blood sugar levels. Studies have shown that certain herbs, like bitter melon, fenugreek, and Indian kino tree, can lower blood sugar.
These herbal remedies are safe and easy to add to your daily routine. Ayurvedic remedies for diabetes often combine blood sugar-lowering herbs with herbs that boost the immune system, help the body get rid of excess fluid, and remove toxins. [5]
How to Control Sugar Cravings
Controlling sugar cravings can pose a challenge, but fear not, as there are numerous strategies that can come to your aid. First and foremost, it is crucial to cut down on overall sugar intake. By consuming less sugar in general, you can significantly diminish your cravings for sweet treats.
Another valuable approach is to ensure that your meals are well-balanced. Incorporating protein, fibre, and healthy fats into your diet can help stabilise your sugar levels and consequently reduce those pesky cravings. Moreover, staying adequately hydrated is key. By drinking plenty of water throughout the day, you can effectively curb your desire for sugary foods.
By implementing these tips, you can regain control over your sugar cravings and pave the way for a healthier lifestyle. [6]
FAQs
1. What are certain food items that you should steer clear of when attempting to manage your sugar levels?
When trying to control sugar levels, it’s best to avoid certain foods. Stay away from processed foods like chips and cookies because they have lots of sugar and fats that aren’t good for health. Drinks with sugar, such as soda and juice, are also not great because they add extra sugar to your body. Foods like white bread and pasta can quickly turn into sugar in your blood, so it’s better to choose whole grain options. Fried foods like French fries are high in bad fats, which can make you gain weight and have trouble with insulin. So, it’s a good idea to choose healthier options instead.
2. What are some signs that I may need to control my sugar levels?
Signs that you might need to control your sugar levels include constant thirst and hunger, frequent urination (especially at night), unusual fatigue, blurry vision, slow healing of wounds, tingling or numbness in hands and feet, unexplained weight changes, and more frequent infections. If you experience these signs, it’s important to consult a healthcare professional for guidance on managing your sugar levels.
3. Why is it important to keep sugar in control?
Balancing blood sugar is crucial to prevent complications like heart disease, stroke, and nerve damage caused by elevated levels. For those with diabetes, personalised interventions aid self-control. Herbal remedies may assist, and supportive practitioners improve patient compliance, enhancing quality of life while reducing risks.
4. Are artificial sweeteners a good alternative for sugar?
For individuals aiming to regulate their sugar levels or cut down on calorie consumption, artificial sweeteners present an option to replace sugar. These sweeteners are significantly sweeter than sugar, necessitating only a small quantity for the desired sweetness. Nevertheless, people’s reactions to artificial sweeteners can differ, and certain individuals might encounter digestive unease or other adverse reactions. It’s advisable to seek advice from a healthcare expert before incorporating artificial sweeteners into your diet, especially if you have health-related worries.
Alternatively, for those inclined towards healthier choices, exploring products like the Natural Sugar Management Kit, which focus on natural methods to reduce sugar intake, could be a suitable route.
5. I’m tight on time and can’t go through all the blood sugar details. Is there a resource where I can access free consultations?
Certainly, you have the option to access the Free Consultation segment available on the LivAyur website. Simply complete a form, and our specialists will reach out to you with a tailored solution.
Conclusion
Controlling sugar levels without medication is possible through lifestyle changes and dietary modifications. By making some simple changes to your diet, exercise routine, and employing stress management techniques, you can significantly improve your blood sugar control and reduce your risk of complications. If after following the tips mentioned in the article, you are struggling to control your sugar levels on your own, it is important to talk to your doctor. They can help you create a personalised treatment plan that includes medication, if necessary.
Disclaimer: Disclaimer: The information provided here is for general information and not meant to substitute any medical advice. Please consult your doctor for appropriate medical consultation.
References:
- https://pdfs.semanticscholar.org/484d/054aab3669e76802c3bf4b57653b29923f54.pdf?_gl=1*121nnx8*_ga*MjAzODU2MzYwMC4xNjg4NzE4NTcx*_ga_H7P4ZT52H5*MTY5MTM4OTUzMy4yNi4wLjE2OTEzODk1NjAuMzMuMC4w
- https://pubmed.ncbi.nlm.nih.gov/32006640/
- https://www.semanticscholar.org/paper/Establishing-practical-guidelines-for-exercise-in-Redgrave-Gallen/174141791887610e05d187074de5865adb7f3e57
- https://pdfs.semanticscholar.org/5076/399a86e18d404dfd951aaf76ac4f739abb8c.pdf?_gl=1*t6if7g*_ga*MjAzODU2MzYwMC4xNjg4NzE4NTcx*_ga_H7P4ZT52H5*MTY5MTM4OTUzMy4yNi4xLjE2OTEzOTA2MTMuNTguMC4w
- https://informaticsjournals.com/index.php/jnr/article/view/32182
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9788288/
