How to reverse prediabetes naturally?
Diabetes is a major concern in India and is one of the world’s most prevalent lifestyle diseases. It is concerned with the body’s inability to efficiently manage or produce insulin. This results in elevated blood glucose or blood sugar levels.
What is pre-diabetes?
Pre-diabetes, also known as intermediate hyperglycemia, is a condition in which the patient’s blood glucose levels are higher than normal but not high enough to be termed as diabetes.
If you are pre-diabetic, you are also more likely to develop type 2 diabetes and hypertension.
Why should you learn how to reverse?
Diabetes, if left untreated, can cause a variety of frightening complications, including stroke, kidney disease, vision loss, and skin problems. Diabetics are also vulnerable to neuropathy, a type of nerve damage.
A diet high in processed foods, which have added fats, calories, and sugar without nutritional value, is one of the major risk factors for prediabetes – something that is becoming increasingly common in India today, with ready-to-eat Indian foods available in heat-and-eat packets and pre-made mixes and sauces.
Here’s how to naturally reverse prediabetes.
How to reverse prediabetes?
•No Sugar – Because your blood sugar levels are directly related to the amount of sugar you consume, eating fewer calories means more not just decreasing your calorie intake, but also, ensuring that those calories are derived from healthier, more nutrient-dense foods.
It’s important to monitor your calorie intake, but you also need to consider the quality of the foods you eat.
•Nuts and Seeds – The best nuts and seeds for diabetics are flaxseeds/linseeds, almonds, peanuts, pumpkin seeds, macadamia nuts, pistachios, cashew nuts, chia seeds, and so on because they reduce and regulate insulin levels in the body.
•Balanced diet – Choose balanced meals that include lean protein, low-fat dairy, and plenty of fibre. Try cereals with at least 5 grams of fibre per serving, as well as whole fruits, vegetables, and whole grains.
•Disciplined living – Another critical aspect to consider is timing. Eating the right foods at the right time, getting enough sleep, and waking up at the same time every day all help to reduce inflammation and keep your hormones functioning properly.
•Limiting animal food sources – Dairy, lean meat, and red meat are examples of animal foods. Reduce your consumption of these foods, as well as refined carbohydrates and sugars.
Reduce your consumption of red meat, fatty white meat, deli meats, and processed meats. Deli and processed meats are high in preservatives, which contain a lot of sugar and sodium. Consuming them frequently is harmful to your health.
•More veggies – Leafy greens, spinach, peppers, asparagus, cauliflower, etc. are necessary because they are high in antioxidants, vitamins, and minerals. Any non-starchy vegetable is a good choice for those with prediabetes. Vegetable fibre also helps to regulate blood sugar response after consumption.
•Pranayam – Simple yoga breathing exercises known as Pranayama can help to reduce inflammation, improving insulin sensitivity and help in the healing of pancreas.
Pranayama has numerous advantages, including increasing metabolism, regulating insulin secretion, and even avoiding other diabetes complications.
•Exercise – Another risk factor for prediabetes is a lack of physical activity.
Exercise is not only good for your energy and mental health, but it can also help you lose weight by increasing insulin sensitivity. This allows your body’s cells to use insulin more efficiently.
•Say no to stress! – Last but not the least. Say adios to stress. Stress is a silent killer that affects every part of your body differently. It stimulates the hypothalamic-pituitary-adrenal axis and the nervous system, resulting in an increase in cortisol and, ultimately, an effect on insulin levels.
Cortisol stimulates glucose production in the body, causing blood sugar levels to rise.
To eat a balanced diet and manage your meal times, you need the right guidance of an expert. Connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.