We all aim for a healthy and long life. However, due to the sedentary lifestyle, delimited supply of the organic foods and ecological imbalance in the environment; the 45% of the human population is pre-diabetic. If the blood sugar levels of the body are left uncontrolled, diabetes is the biggest threat to the individual.
Many believe diabetes is an incurable disorder. The insulin secreted by the beta cells of the Islets of Langherhans is not able to work properly as a result of which glucose is not metabolized into smaller units of energy. Due to this reason, the sugar level of the blood increases thus, escalating the risk of diabetes. The imbalance in the blood sugar can lead to hypertension, retinopathy, neuropathy and nephropathy.
In order to maintain the glucose level of the blood :
1. Exercise everyday.
Yes, exercising everyday can help you a great deal in regulating the blood sugar level. Exercising enables the muscles to make use of the blood sugar of the body for contraction of muscles. As a result, the insulin sensitivity increases and insulin is generated in requisite amount to metabolize the glucose in the blood.
Thus, cycling, swimming, dancing, jogging and other forms of simple exercises would be a boon for regulating your blood sugar.
2. Increase the intake of fiber content in diet.
Increasing the amount of soluble dietary fibre in your diet would facilitate you to manage the Type I Diabetes too. This is because fibre content slows down the digestion of carbohydrates and promotes the absorption of sugar.
Fenugreek seeds are rich in fibre content and hence, you must incorporate the fenugreek seeds in your diet. These seeds not only regulate the blood sugar level but also improve the glucose tolerance as well as reduce the level of fasting glucose.
3. Decrease the amount of carbohydrates from meals
The carbohydrates are a rich source of sugars. Thus, reducing the source of carbohydrates from meals would definitely reduce the glucose level of the blood.
Thus, low carbohydrate diet is of great importance.
4. Consume foods with low glycemic index.
It is important to include oats, non-starchy vegetables, wheat and other food items with a considerably low glycemic index. These food items release their sugar slowly and hence, body gets enough time to metabolize the glucose.
This is the reason why diabetic patients are suggested to avoid starchy meals and the intake of sugar-free supplements is emphasized upon.
5. Stay hydrated.
It is essential to drink about 2.5 liters of water every day. You will be fascinated to know that our body is made up of 67-70% water. Drinking adequate amount of water ensures that the blood gets re-hydrated and hence, the glucose level of the blood remains maintained.
Hence, one should not drink less water for sure, but drinking large quantities of water is also harmful.
6. Avoid stress in life.
Stress increases the release of glucagon and cortisol hormones which ultimately, boost the glucose level in the blood. Thus, it is very necessary to avoid all the worries and lead a stress-free life.
In case when you stress increases due to some reasons, you can opt for yoga and meditation to regulate your stress and attain relaxation of mind calmly.
7. Add chromium and magnesium to your diet.
Chromium and magnesium are the micronutrients which are essential for a balanced metabolism of the body. Lack of these minerals leads to intolerance towards glucose despite their exact role in the mechanism of carbohydrate-metabolism is still unknown.
However, the chromium and magnesium rich foods like, coffee, nuts, green beans, broccoli etc could be included in diet. And have lots of Salads. To know more about salads check out Benefits Of Salad In A Diet.
8. Get conscious about your waistline.
The increase in your waistline develops the threat of Type II Diabetes. If you are woman and your waistline is more than 35 inches or if you are man with the waistline of more than 40 inches you are prone to diabetes.
It is notable that decrease in 7% of your weight reduces the chances of diabetes by 58%. Hence, you must try to regulate obesity as it is considered to be the root cause of all the disorders.
9. Include Cinnamon in your diet.
Cinnamon is said to have miraculous properties. Cinnamon improves insulin sensitivity and maintains the fasting glucose level in the blood. Apart from this, cinnamon works similar to insulin although at a much slower rate. Studies show that cinnamon can decrease the sugar level by 29% at cellular level of organization in body.
Therefore, intake of 1-6 grams of cinnamon extract every day could be fruitful.
10. Have a good Sleep. Sleep also matters!
Yes, proper sleeping habits help in regulating the hormonal control on the glucose level in the blood. If Deprived from seep, you invite lot many disorders and disturbances which not only hampers your biological clock but also increases lethargy as well as anxiety in the body. Relaxed body is free from diseases.
Thus, efforts should be made to ensure that you take proper quality of sleep for 8-10 hours every day.
Well! It is extremely important to measure the glucose level of the blood especially when there is the risk of diabetes. This is because if we measure the blood sugar levels, we get to know the final extent we need to control. We must remember the fact that despite the life with diabetes is difficult yet not impossible to manage. With regular exercises and proper diet, we can stay away from diabetes and have normal level of glucose in our body thus, enjoying a healthy life.
Stay healthy and enjoy a fulfilling life. And do not forget to share with your friends.