How to cure Diabetes with a Healthy Lifestyle.

Diabetes has become a global emergency in recent times. But what causes this disease?

Let’s understand the root cause of Diabetes. It is a long lasting illness that occurs either when the pancreas doesn't deliver sufficient insulin or when the body can't utilize the insulin it produces. Insulin is a hormone that directs blood glucose.

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According to a study conducted, in 2019, diabetes was the immediate reason for 1.5 million deaths. Increased blood glucose causes around 20% of cardiovascular deaths.

Diabetes is the seventh driving reason for death in the United States.Various complications that diabetes can cause are:
1.    Strokes
2.    Heart diseases
3.    Kidney failure
4.    Nerve damage
5.    Vision loss
6.    Hypertension
7.    Limb amputation

Types of Diabetes

Diabetes is classified as follows.

Type 1 diabetes also known as insulin-dependent or childhood-onset is a result of deficient production of insulin in the body. This requires daily monitoring of sugar levels and administration of insulin. 

Type 2 diabetes also known as non-insulin dependent or adult onset is a result of the body's incapability of utilizing insulin. Over 95% of individuals with diabetes have this type. This sort of diabetes is generally the consequence of excess body weight and lack of physical activity.

Side effects might be like those of type 1 diabetes however are frequently less observed. As a result, the illness might be discovered after several years of actual onset.

Can Diabetes be cured or reversed?

Diabetes sounds dangerous and frightening, but it does not mean a lifetime of medications, health complications, or injecting insulin. It is a kind of disease that can be controlled or can be completely reversed by adopting a healthy lifestyle and making a few healthy changes in your day-to-day routine. Making some healthy habits in your daily curriculum can work as a miracle in reversing diabetes and lowering the HBA1c level in the body.

Illness caused due to lifestyle need to be managed by changes.  With proper dietary and exercise routines, it is possible to reverse it. Some of the ways are:

# A balanced diet

Including a balanced diet and a variety of foods in your diet can do magic. Not only does it results in lowering the sugar level in the body but it also helps in losing weight and maintaining the proper body mass index.

It also keeps the body energetic and prevents the accumulation of extra fat in the body. The excess fat in the body is one of the major cause for diabetes, as it prevents the proper utilization of insulin in the body.

Various foods are considered as the super food in preventing and maintaining diabetes:

1. Beans. Rich in fiber, they help in cleaning the intestines and maintaining diabetes.
2. Dark green leafy vegetables. Spinach, Kale, and Green fenugreek are very good in lowering the blood sugar levels in the body and detoxifying the body.
3. Whole grain contains less gluten, which helps you in maintaining blood sugar levels.
4. Nuts are a source of healthy fat, which does not contribute in excessive glucose production in the body.

Foods to Avoid or to be consumed in a limited portion?

Your various food habits might result in the overproduction of glucose leading to a spike in blood sugar levels in the body. A healthy change in eating habits or cutting down on the consumption of various food items can help in preventing or reversing diabetes.

Few food items that we can cut down are:

• Sugar
• Fizzy drinks
• Bakery items like cakes, muffins, chocolates, cookies
• Jams
• Fried food
• Burgers, fries and pizzas
• Chips and wafers
• Pies
• Alcohol
• Items made of all-purpose flour

Instead of having items made with sugar you can have sugar-free sweeteners to go on with your tea or coffee. The natural sweetness of certain citrus fruits is also not that harmful while in the process of reversal of diabetes. Fructose should be priortised over sucrose with medical advice.

# Exercise and Physical activities

In a Diabetes Prevention Program, during a public clinical examination of 3,234 individuals, it was found that people who lost a modest amount of weight through dietary changes and Physical activities had least possibility of getting diabetes.

Daily exercise, is advised by doctors to decrease insulin resistance, regardless of diabetes type. For the initial 15-20 minutes of an exercise session, sugar level tends to increase in the body but it gradually lowers down later leading to maintaining the body’s glucose level.

If you make a habit of exercising daily for 30-45 minutes a day, you can also cut down the medication or insulin injections and gradually you will find that there is no need of taking medicines to maintain the blood sugar level. The only rule to this is consistency and discipline in maintaining the schedule.

Aerobics is also a very good and fun activity you can opt for, which will help in lowering the diabetes level and will also be fun to perform. Moderate to vigorous intensity is advised for diabetic patients.

Unstructured physical activities like walks and gardening also assist in weight management and decrease insulin resistance in the body. A slow walk preferably 45 minutes twice a day helps in very well maintaining the sugar level.

# Yoga, A therapeutic blessing

Yoga , is very useful for balancing and harmonizing the mind, emotions, and body. Yoga is helpful in the administration of various lifestyle diseases; including diabetes especially type 2. The beneficial effects of yoga on diabetes involve the production of psycho-neuro-endocrine and improve immune mechanisms.
 
Implementing yoga in day-to-day life helps to attain glycaemic control and diminishes the risk of complexities in people with diabetes.
 
If you are a healthy person not suffering from diabetes, opt for a healthy lifestyle to maintain a healthy body and prevent the risk of getting this chronic disease. For the ones who are diagnosed with Diabetes,  start making healthy changes in your lifestyle and eating habits to start the reversal process.

Doing nothing and worrying about your disease won’t help, but adopting a healthy lifestyle along with regular exercise and yoga surely will help you in overcoming this life-threatening disease!

Note : The information provided here is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns about your health or are experiencing symptoms, it is important to consult with a healthcare professional. They will be able to assess your specific situation and provide you with personalised advice and treatment based on your symptoms, body type, allergies (if any), existing medical conditions etc. It is always a good idea to consult with a healthcare professional before making any decisions about your health.