Do you know that cutting back on sugar and adopting a healthier lifestyle are essential for effectively managing and avoiding diabetes? Healthy lifestyle choices, such as eating a balanced diet, getting regular exercise, and maintaining a healthy weight, can help manage diabetes if it has already been diagnosed and significantly lower the risk of developing the disease.

Reducing sugar consumption is especially crucial because a diet high in sugar can raise blood glucose levels, exacerbating diabetic problems. You can better control your blood sugar levels by consuming nutrient-rich foods like fruits, vegetables, whole grains, and lean meats while avoiding sugary snacks and drinks.

In a conversation with Jagran English, Dr. Mithun Ramesh Pawar, MD Ayurveda and District Ayush Officer in Satara District, Maharashtra, discussed how you can control diabetes with simple lifestyle changes and boost your insulin naturally.

Lifestyle changes are a crucial part of treating type 2 diabetes. According to Ayurveda, Prameha is a disease associated with an excess of Kapha dosha. Therefore, controlling Kapha dosha through diet and lifestyle is beneficial for diabetic patients. Being overweight and inactive increases the risk of developing type 2 diabetes. People with pre-diabetes can reduce their risk of developing diabetes by increasing physical activity, eating a healthy diet, and losing weight if they are overweight.

According to Dr. Mithun, waking up earlier can help you go to bed earlier, setting you up for a good night’s rest. Adults should aim for at least 7 hours of continuous sleep. Napping in the afternoon can increase Kapha dosha, so people with type 2 diabetes should avoid it, except in the summer season. Walking after eating is a simple way to improve digestion, aid in weight loss, and regulate blood sugar levels. Bathing twice a day maintains personal hygiene and reduces body odors. A hot water bath encourages circulation, which helps lower blood sugar by allowing more sugar to be utilized by the tissues. It is important to completely dry the skin after bathing.

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Foods high in sugar, such as candy, cake, and ice cream, as well as red and processed meats, fried foods, white rice, and bakery products with refined carbs (like white bread and food made with white flour), should be avoided. A glycemic index measures how quickly foods raise blood glucose levels. Foods with a high glycemic index (greater than 70), such as instant noodles, potatoes, and white bread, should be avoided. Foods with a low glycemic index, such as eggs, soybeans, lentils, ripe bananas, apples, guavas, oranges, papayas, melons, fish, and meat, are suitable for people with type 2 diabetes. Eating millets is also beneficial for type 2 diabetes patients. Fenugreek, amla, and turmeric have hypoglycemic properties and should be included in the diet. Stress should be avoided.

As Dr. Mithun mentioned, Vaman Panchakarma is effective in controlling type 2 diabetes as it positively affects Kapha dosha. A normal person can undergo this panchakarma in the spring season under the supervision of an Ayurvedic practitioner.