Diabetes is a group of chronic hormonal disorders. The main characteristic is the content of sugar (glucose) in the blood that is too much because the cells in the body have become resistant to insulin. Insulin is a hormone produced by the pancreas that helps control blood sugar levels. Although you should still get medical treatment if you have diabetes, there are a number of ways to treat and prevent diabetes using natural methods such as dietary changes, taking herbal supplements, and exercising.
Method 1 of 4: Using Diet and Nutrition
Step 1. Keep your food in its original and natural state
That is, try to limit cooked or processed foods and as much as possible, start from scratch. Avoid boxed, canned, and "ready-to-eat" foods.
- Start shopping in bulk at grocery stores for cheap beans, rice, and pasta.
- Buy fresh vegetables in bulk. You can use frozen vegetables, but fresh, organic vegetables that are in season are best.
- Use a crock pot to cook food if you don't have much time.
Step 2. Make sure 90-95% of the carbohydrates you consume are complex carbohydrates
Complex carbohydrates are made up of individual sugar molecules strung together in long, complex chains that often branch.
- Complex carbohydrates are mostly found in whole and unprocessed foods. Some examples of complex carbohydrates include brown rice, whole grain breads, rye, quinoa, millet, oats, starchy vegetables such as sweet potatoes, corn, pumpkin and squash, beans, peas, lentils, beans. - nuts and seeds.
- Avoid simple carbohydrates. Simple carbohydrates include added sugars such as glucose, sucrose (table sugar), and fructose (often added in the form of high-fructose corn syrup or HFCS). Taking HFCS is associated with an increased risk of cardiovascular disease and obesity.
Step 3. Increase the amount of water you drink
Water can help flush out naturally produced toxins and help maintain mineral (electrolyte) balance. Drink about eight glasses of water measuring 236 ml every day. Consult with your doctor to determine if you have any dietary restrictions or special fluid needs to consider.
- Avoid sugary drinks. Sugar itself doesn't actually cause diabetes, but consuming sugary drinks can increase your risk of developing Type 2 diabetes.
- Instead of consuming sugary sodas, try drinking water, mineral water without sugar, or iced tea without sugar.
Step 4. Read the labels on the packaging of the food you eat and buy
You can determine the amount of sugar in a food by reading the packaging label. But you should remember that manufacturers are not required to list the amount of added sugar on the packaging of their products. Therefore, you should eat whole, unprocessed foods as often as possible.
- Don't eat foods that include terms like "enriched" or "refined".
- Indeed, unprocessed foods still contain sugar, but the levels are low and are usually in the form of complex carbohydrates.
Step 5. Pay attention to the portion sizes of complex carbohydrates you consume
Portion sizes will vary depending on the type of food. The amount you need will depend on your weight and other factors such as your gender, age and activity level. In general, the recommended amount of complex carbohydrates in each meal is about 45 to 60 grams.
Consume mostly complex carbohydrates at breakfast and lunch, and only consume small amounts of complex carbohydrates at dinner
Step 6. Add flaxseed to get more fiber in your diet
To prevent and treat diabetes, you must consume adequate amounts of fiber. In addition to being a good source of fiber, flaxseeds are also a rich source of omega-3 fatty acids, DHA and EPA.
- In addition to being rich in essential nutrients to help prevent and treat diabetes, flaxseed and its fiber content can aid bowel movements and also help lower blood cholesterol. Flaxseeds can also reduce the risk of colon cancer, prostate cancer and breast cancer, and can also help relieve menopausal symptoms.
- Try adding a tablespoon of ground flaxseed to every meal you eat or 3 tablespoons of ground flaxseed a day.
- Puree the flaxseeds using a coffee grinder or store the frozen ground flaxseeds in the freezer.
Step 7. Eat more skinless poultry and fish
An important component to prevent diabetes is to consume quality protein in sufficient quantities. To reduce the amount of unhealthy animal fat, make sure you eat skinless poultry. Also consume several servings of sea fish every week.
Sea fish such as cod, salmon, haddock and tuna are foods that contain lots of omega-3 fatty acids, which are very important for health
Step 8. Eat more vegetables and fruits
Eat plenty of non-root or starchy vegetables such as leafy greens, broccoli, cauliflower, and beans. These vegetables are low in calories, high in fiber, and full of nutrients. However, if you eat starchy vegetables and vegetables that come from roots, also take into account the amount of carbohydrates you consume.
You can also eat fruit. Even though you've been diagnosed with Type 2 diabetes, that doesn't mean you shouldn't eat sugar in ANY form. The most important thing is to control the amount of sugar you consume
Step 9. Keep a food diary for at least one month
This food diary is used to record everything you eat and any changes you feel. Make sure you keep track of the quality of your sleep and note any changes that may be caused by the food you eat.
- Keeping a food diary can also help keep track of what and how much food you eat throughout the day. This can make you more aware of what and how much food you eat and help you cut back on certain types of food if needed.
- For example, if you often fart and your stomach feels bloated every time you eat certain foods, you can avoid those foods in the future.
- Note potential food sensitivities. Sensitivity to food can make you more prone to obesity and is a risk factor for diabetes. If you are sensitive to certain foods, avoid them for at least two weeks.
- The most common food sensitivities experienced are sensitivity to gluten (a protein found in wheat products), products made from milk, milk/lactose, nuts, eggs, shellfish and soy.
Step 10. Check your Vitamin D levels if you are pregnant
Low levels of Vitamin D may be linked to an increased risk of developing diabetes due to pregnancy. Check your Vitamin D levels and take supplements if you have a Vitamin D deficiency. If you are pregnant, you can safely take 1000 to 2000 IU of Vitamin D daily.
When the weather is sunny, try to be out in the afternoon sun for 10 to 15 minutes with your arms and legs exposed without being covered by clothes
Method 2 of 4: Achieving Targeted Blood Glucose Levels
Step 1. Check your blood glucose level frequently
Your doctor may give you a "target" for your blood glucose level, but you may need to test this blood level every day. You can test it at home using a glucose monitor that has a test strip. Depending on the monitor you use, you may have to stick a needle in your finger or arm to collect blood. Although it is not painful for most people, some people can feel pain if pierced with these needles. The target blood glucose levels that must be achieved are usually:
- In the morning (or while fasting) the level is less than 100mg/dL (<5.3 mmol/L),
- One hour after meal: <140 mg/dL (<7.8 mmol/L)
- Two hours after meals: <115mg/dL (<6.4 mmol/L)
Step 2. Use your blood glucose levels to help change what and how much food you should eat
The results of testing blood glucose levels can help you to change the type and amount of food you should eat to lower blood sugar levels.
- If you have high blood sugar, you may need more insulin and you may need to watch the food you eat and reduce the amount of sugar in your diet.
- If your blood sugar level remains high and you are on diabetes medication, you may need to increase your dose.
Step 3. Use insulin as directed by your doctor
Insulin is a natural hormone replacement treatment and is a natural treatment that is often used to treat diabetes. You may need to add insulin (by injection) to "get" glucose into your cells. The doctor will tell you how much insulin to use and how to use it.
Method 3 of 4: Doing Exercise
Step 1. Do cardiovascular exercise regularly
Exercise can help control blood sugar, so exercise is very important to prevent and treat diabetes. Increasing the portion of exercise makes your cells more sensitive and easy to respond to insulin produced by the body. You can also lower blood pressure and strengthen your heart by exercising. This is especially appropriate because heart disease and high blood pressure are often associated with diabetes.
Try to exercise moderately for at least thirty minutes every day. If you're just starting out, doing low-intensity exercises like walking will also be helpful
Step 2. Add strength training
You can increase muscle strength and efficiency with strength training. The more muscle you have, the more calories you will burn and the easier it will be for you to maintain a healthy weight, and this is an important part of preventing diabetes.
Try adding a few strength training sessions each week to your workout routine to improve your overall fitness
Step 3. Consider hiring a personal trainer or taking an exercise class
As you progress and get fitter, try finding a trainer or taking an exercise class for specific advice regarding your heart rate and the type of exercise you're aiming for. To get started, perhaps the easiest thing you can do is walk, but you can also join a yoga or swimming class.
Step 4. Change your exercise routine
Exercise routines often make people feel bored, and this can make them give up before achieving the expected results. Therefore, you should vary your exercise routine.
Find interesting things that you can enjoy so that you can stick with the exercise. For example, if you've never been interested in sports in particular, you're less likely to stick with competitive sports
Step 5. Find ways to be more physically active
You can do more physical activity by looking for opportunities in your daily life routine. For example, try parking your vehicle at the far end of the parking lot when you shop, or use the stairs instead of the elevator to get to the top floor.
Method 4 of 4: Taking Herbs and Supplements
Step 1. Consult a doctor before consuming herbs
Many herbs have not been tested for safety for pregnant women. Make sure you consult your doctor before taking any herbs or supplements if you are pregnant or have pregnancy-related diabetes. Also, although supplements and herbs are natural ingredients, they MAY interact with different types of medications.
Also ask your pharmacist about herbal/supplemental drug interactions
Step 2. Buy quality supplements and herbs
Buy herbs and supplements that are of national quality and whose manufacturers follow GMP (Good Manufacturing Practices) standards. For herbs, make sure the supplier uses organic, pesticide and herbicide-free herbs that are grown sustainably.
Step 3. Try bitter melon
The food ingredient that is often recommended for controlling diabetes is bitter melon (Momordica charantia). However, bitter melon is often associated with miscarriage and is used to force abortions on animals, so if you are pregnant or want to become pregnant, avoid this food. Bitter gourd has been shown to improve blood glucose levels, increase insulin production and reduce insulin resistance.
Step 4. Try consuming Gurmar
Gurmar which is also known as Gymnema sylvestre for centuries has been used in Ayurvedic medicine and has been shown to control blood sugar levels. This herb is usually consumed in a dose of 200 mg twice a day. Consult a doctor first before using it, although gymnema appears to be safe for pregnant women.
Step 5. Try a pear-shaped cactus
Pear-shaped or nopal cactus has been shown to control blood sugar levels. This type of cactus has never been tested for use in pregnant women, but for centuries it has been used as food. It's worth a try although it's not clear how safe it is.
Step 6. Use cinnamon
Cinnamon has been used to help control blood sugar levels and is considered safe for pregnant women in amounts used in food. This is roughly the equivalent of 1 gm (1000 mg) per day. Consuming 500 mg of cinnamon twice a day has been shown to increase A1c levels (as well as blood fat levels). A1c was used to determine mean glucose levels for the previous 3 months. A low A1c level indicates a good level of diabetes control.
Step 7. Consume chromium and vanadium
Chromium and vanadium are minerals that have proven to be great for controlling blood sugar levels in diabetes. Both can also function as antioxidants. Remember that you only need this mineral in small amounts.
- Vanadium should be taken in the form of vanadyl sulfate at 50 to 100 mcg per day.
- Chromium should be taken in the form of chromium picolinate at a dose of 400mcg per day.