- By Prerna Targhotra
- Sun, 01 Dec 2024 05:55 PM (IST)
- Source:JND
Lifestyle Changes To Manage Diabetes: India is the 'diabetes capital of the world' and is fast gaining the status of a potential epidemic with over 10 crore people diagnosed and an additional 13.5 crore affected by pre-diabetes. Unfortunately, more than 50% of these individuals remain undiagnosed with their condition.
The main reason for this is lack of information and unhealthy lifestyle. Traditional diabetes treatments only focus on reducing blood sugar levels through medication, often ignoring the underlying cause of the disease. People often forget that diabetes is a lifestyle-related disease. Unless you change or improve your lifestyle, it is quite difficult to control diabetes.
To truly reverse diabetes, a comprehensive and holistic approach is essential. Here are five key areas that play a vital role in managing and potentially reversing diabetes, listed by Mr. Anoop Gupta, Diabetes Reversal Coach, Author, Mental wellness Expert, and the Founder of Diabefreelife.
Five Pillars Of Healthy Lifestyle For Diabetes Management
1. Exercise Daily: Regular exercise increases insulin sensitivity and helps maintain stable blood sugar levels. Activities such as brisk walking, yoga and resistance training for 30-40 minutes a day are particularly effective.
2. Mental and emotional well-being: Chronic stress, whether personal, financial or work-related, disrupts hormonal balance and contributes to high blood sugar. Stress relievers like meditation, yoga and deep breathing exercises
3. Quality sleep: Poor sleep also affects blood sugar regulation and creates cravings for unhealthy foods. Aim to get at least 7-9 hours of sleep each night, and minimize exposure to late-night screens to maintain your natural body clock.
4. Digestive Health: According to Ayurveda, the main reason for more than 80% of diseases is a poor digestive system. A strong digestive system is the cornerstone of overall well-being. Try to include fiber-rich foods, reduce intake of junk food, and maintain a balanced diet to support gut health.
5. Nutritious diet: A balanced diet is fundamental to managing diabetes. Prefer fresh salads, fruits and home-cooked meals and avoid processed or packaged foods. Also, avoid eating food late at night because it can disrupt digestion. Additionally, cook vegetables on low flame to retain their nutrients.
Why Holistic Approach Is Essential
To reverse diabetes, you need to work on these five areas mentioned above. If you work on any one area and ignore the rest, then it is very difficult to reverse diabetes and control it. Just as a car cannot function with damaged wheels, diabetes cannot be controlled without a holistic approach.
By addressing the root cause and adopting consistent, holistic lifestyle changes, individuals can improve their health and regain a drug-free life. The key lies in understanding your body and taking a proactive, comprehensive approach to wellness.
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