How to Reduce Diabetes Without Medicine: Diet, Exercise & More

Diabetes constitutes a rising health challenge in India, where nearly 77 million adults are affected. This chronic condition results in high blood sugar levels, which can cause severe complications like heart disease, kidney problems, damage to nerves, etc., if not kept under control. 

Apart from medication, there are several other aspects like diet, exercise, weight and stress management, which can help boost insulin sensitivity and lower blood sugar levels. This article covers just that, along with other crucial aspects.    

The Role of Diet in Managing Diabetes

Diet plays the top role in managing diabetes:

• Low-glycemic index (GI) foods take longer to digest, leading to a gradual increase in blood sugar. These include whole grains, legumes, non-starchy veggies, and most fruits.

• Avoid high-GI foods, which tend to cause blood glucose levels to spike in the hours following their consumption, such as whitebread, sugary drinks, and processed snacks. 

• Combining carbohydrates with some protein and healthy fat can also slow the absorption of sugar and help avoid sudden spikes.

• Fibre, together with sugar, slows digestion and absorption of sugar, which keeps blood sugar from spiking. 

• Insoluble fibre, like that found in oats, flaxseeds, beans and apples, is particularly beneficial. A higher fibre consumption benefits gut health (which is connected to glucose metabolism.

• Plant-based diets focus on whole foods such as vegetables, fruits, nuts and seeds. These items are rich in antioxidants and anti-inflammatory compounds that increase insulin sensitivity.

• Lowering red meat and processed foods improves diabetes even more. 

Research shows that plant-based eating patterns have been associated with a lower risk of developing diabetes and greater effectiveness in managing the condition once diagnosed.

Exercise and Physical Activity to Manage Diabetes

Regular exercise helps the body to be more effective at using insulin and also lowers blood sugar. In this regard: 

• Aerobic exercise like walking, cycling and swimming, benefits heart health. 

• Resistance training enhances muscle strength and insulin sensitivity.

• Yoga and stretching exercises may also help regulate glucose. 

• Research suggests that high-intensity interval training (HIIT) enhances insulin function at shorter durations of exercise.

• However, the number falls well short of the generally recommended minimum of 150 minutes of moderate-intensity exercise a week. 

• A few minutes of exercise after eating can help prevent spikes in sugar. 

• Eating after regular intervals is essential for keeping blood sugar levels steady.

Additionally, individuals who are beginners to exercising should start with light activities such as walking and gradually increase the intensity to avoid injury.

Weight Management to Reduce Diabetes

Excess weight, especially in the abdomen, raises insulin resistance. However, even a 5-10% reduction in body weight can lead to better blood sugar management and less risk of developing diabetes: 

• Keeping to a proper weight also reduces the risk of other metabolic problems, such as hypertension (high blood pressure) and dyslipidemia (pathological cholesterol levels).

• For sustainable weight loss, eating balanced meals with portion control is necessary, along with regular physical activity. 

• Some people find that cutting down on sugary beverages, drinking more water, and eating lean meats or more vegetables helps them lose weight. 

• Being mindful of eating habits also helps prevent overeating. Keeping a food journal can help become aware of eating patterns and be encouraged to make healthier choices.

Stress Management for Reducing Diabetes

Stress increases the release of hormones such as cortisol, which can increase blood sugar levels: 

• Chronic stress causes further insulin resistance and results in aggravated diabetes symptoms. 

• Unmanaged stress tends to make people eat unhealthy food, sleep poorly and exercise less, which affects blood sugar control even more.

Engaging in the following relaxation exercises and activities can help with effective stress control and maintain emotional well-being: 

• Meditation 

• Deep breathing 

• Yoga 

• Taking up hobbies 

• Spending time outside 

• Having social support 

Furthermore, exercise plays a dual role in blood sugar control - it not only helps individuals manage stress, but it also directly improves blood sugar control.

Relation Between Adequate Sleep and Diabetes

Here is how adequate sleep and diabetes are related:

• Inadequate sleep hinders insulin’s action and boosts the desire for junk food. 

• Being sleep-deprived can cause an increase in blood sugar and aggravate the chances of type 2 diabetes. 

• Not getting enough rest also impacts metabolism, making weight management harder.

Following are some tips to maintain a good sleep cycle, which can also help control diabetes: 

• Going to bed and getting up at the same time each day 

• Avoiding screens before bed

• Developing a calming bedtime routine can help improve sleep 

• Cutting back on caffeine in the evening can help sleep as well 

• Exercising good sleep hygiene, like keeping the bedroom dark and quiet, can improve both the quality and duration of sleep.

Monitoring Blood Sugar Levels to Reduce Diabetes

Here’s how regularly monitoring blood sugar levels can help individuals reduce diabetes:

• When tracking blood sugar levels, patterns can be observed, which helps make informed lifestyle changes. 

• Frequent monitoring helps individuals see how food and activity affect their glucose levels. 

• By identifying desired blood sugar levels and being able to understand the readings, people can take better control of their condition.  

• Also, healthcare professionals can provide assistance on how to respond to high or low readings. 

People should consider opting for a continuous glucose monitor (CGM). It gives real-time information about blood sugar levels.

Natural Supplements and Remedies to Control Diabetes

Following are some natural supplements and remedies that can help keep diabetes under control: 

• Certain herbs, including cinnamon and fenugreek, have been associated with reduced blood sugar levels. 

• Other plants, such as bitter melon and berberine, have also been studied for their potential in glucose regulation.

• Supplements such as magnesium, chromium, and alpha-lipoic acid can help support blood sugar control. 

Note: It is crucial to speak to a healthcare provider before taking any herbal remedies so they do not interfere with other treatments.

Listed below are some foods which might help reduce the inflammation associated with diabetes:

• Leafy greens 

• Nuts 

• Fatty fish 

• Flaxseeds 

Community and Support Systems to Reduce Diabetes

Find an overview of how communities and support systems can help reduce diabetes:

• Support groups offer motivation, shared experiences, and emotional support for people who manage diabetes. 

• Knowledge of others facing similar challenges fosters better adherence to lifestyle changes. 

• Educational programs and workshops led by healthcare experts can help gain tips on nutrition, exercise and stress management. 

• Attending regular sessions can keep people informed about new research and practical approaches to managing diabetes.

Conclusion

Following a healthy lifestyle can often help a patient control their diabetes without any medications. This includes maintaining a nutritious diet, exercising, reducing stress, and getting enough sleep. Also, having community support can help individuals get motivation and emotional support, which can lead to better long-term health outcomes.