Controlling Diabetes Without Medicine - Sugar.Fit
Self-Care & Motivation

5 Easy Ways to control diabetes without medication

Pills and injections are the two common things that people want to stay away from. But is it possible for people with diabetes to skip these two? Well, the answer is yes and no. While some cases cannot continue without using these two, there are certainly benefits and possibilities of diabetes control without medicine for some. Medicines may not suit every individual, as every drug has certain side effects. The side-effects can include nausea, vomiting, fatigue, or something else for a different person.

The side-effects vary from one person to another. If you want to reduce side effects, you should look for ways or tips to control diabetes without medicine. Luckily, we have done the necessary research for you, so you don’t have to waste much time. We’ve finally found the answer to your “how to control diabetes without medicine” question. Since controlling diabetes the natural way comes with no side effects, guaranteed improvements, and no high associated costs, there’s no reason not to try it. So if you’re ready to control your diabetes the natural way, follow the points shared below.

1. Weight Loss

Having a healthy weight will help in maintaining normal blood sugar levels and decrease the risk of developing the disease.

Studies have shown that even a reduction of 5% in body weight can help improve your blood sugar control and help reduce the requirement for insulin for diabetes.

For instance, if a person weighs 200lbs (91 kilograms) and loses 10-14 pounds (4.5-6 kg), it is possible to notice quite significant improvements in his blood sugar levels.

Additionally, losing more than 5 % of your original weight can help improve glycated hemoglobin (HbA1c) levels. They are used as a measure of the blood sugar levels for the last three months.

2. Exercise

Exercising regularly is the best answer to your ‘how to control diabetes without medicine’ question. Regular exercising can assist you in maintaining and reaching a healthy weight level and boost your insulin sensitivity.

The increased sensitivity to insulin means that your cells can more efficiently utilize the sugar that is already present in the bloodstream.

Exercise can also help your muscles use blood sugar for energy and increase muscle contraction.

If you're having problems managing your blood sugar, consider checking your blood sugar levels before and following exercising. This will allow you to understand how you react to various actions and prevent your blood sugar levels from either becoming too low or high.

Researchers also recommend taking part in so-called "exercise snack foods" to reduce blood sugar levels and avoid the harm that sitting all day long can do.

Exercise snacks are simply how you break your intervals of sitting every 30 minutes for a couple of minutes all day. Some suggested exercises are walking light or basic resistance exercises such as leg raises or squats.

Other beneficial forms of exercise include weightlifting, walking briskly, cycling, running, dancing, hiking, swimming, and many more. In reality, every activity that consistently makes you move regardless of the level of intensity -- is better than the monotony of a life.

Additionally, be aware that when you're struggling to dedicate more time to exercise during your week, then you could get a lot of benefits from having shorter workouts. For instance, you can aim for a 10-minute exercise session every day 3 times for five days, with the aim of exercising for 150 minutes each week.

3. Eat Low Glycaemic Foods

Diabetics should eat food with a low glycaemic load or food with a low glycaemic index to control diabetes without medicine. The Glycaemic Index (GI) measures how carbs are broken down in digestion, and how quickly your body absorbs the carbs. This impacts how fast your blood sugar levels increase.

The GI categorizes food items into medium, low, and high GI and places these on a scale from 0-100. Low-GI foods are those that are rated in the 55th percentile or lesser.

The amount and the types of carbohydrates you consume influence how a food item affects your blood sugar level. In particular, eating low GI food items has proven to lower blood sugar levels for people who suffer from diabetes.

A few examples of food items with a moderate or low GI are:

  • Barley
  • Unsweetened Greek yogurt
  • Oats
  • Beans
  • Lentils
  • Legumes
  • Whole wheat pasta
  • Non-starchy vegetables that aren't starchy

In addition, adding protein or other healthy fats will help reduce blood sugar spikes following eating.

4. Substitute Sugar with Natural Sweeteners

People love eating sugary food, but we all know how harmful it can be for diabetics.

Hence, if you’re looking for ways to control diabetes without medicine, you will have to search for alternatives to refined sugar and any item made using refined sugar. Luckily, there are options available, so you don’t have to panic. 

Instead of using refined sugar, use stevia, raw honey, coconut sugar, dates, balsamic vinegar, etc. These options are loaded with minerals and have a low glycaemic load. These naturally available sugar substitutes are easy to digest and help a lot in managing diabetes effectively.  

5. Increase the Fibre Intake

Wondering how to control diabetes without medicines using fibrous food? Read ahead! Fiber reduces the absorption of sugar and carbs and promotes a gradual increase in the blood sugar level.

There are generally two kinds of fibre - Insoluble and Soluble.

Both are essential; however, soluble fibre has been demonstrated to enhance blood sugar management, whereas insoluble fibre isn't proven to exert this effect.

A diet rich in fibre could enhance your body's capacity to control blood sugar levels and reduce blood sugar levels. This will assist you in managing type 1 diabetes.

Foods high in fibre are:

  • Vegetables
  • Fruits
  • Legumes
  • Whole grains

The daily recommended amount of fibre consumed is approximately 25 grams of fibre for females, and 35 grams for males. This is about 14 grams per 1,000 calories. A diet rich in fibre may assist in managing blood sugar.

FAQs

Are There Any Adverse Effects of Not Having Medicine?

If you’ve been prescribed medicines to improve your present health condition and you suddenly stop taking them, you can experience a myriad of health problems. Tiredness, anxiety, mood swings, flu-like symptoms, headaches, and sleep disturbances are some side effects you can experience when you stop taking your medicines. In addition, the existing medical condition can also worsen if you don’t take the required medication. To remain safer, never stop or alter your medicine consumption without a doctor’s recommendation. 

How Long Does it Actually Take to Reverse Diabetes without Medicine?

Reversing diabetes cannot be possible for everyone, especially people with type 2 diabetes. According to various studies, some people may manage to reverse their condition with proper medicines and a healthy lifestyle. Still, chances of achieving the same results can be bleak without medication for some people. If you’ve been diagnosed with pre-diabetes, you stand a chance to reverse the condition using natural ways, but it cannot always be the case with type 2 diabetes.

Bottomline

Diabetics with high blood sugar levels often have to rely on medicines, injections, etc., to control their glucose levels. Lifestyle changes have been one of the most effective ways to control diabetes the natural way. But the lack of knowledge kept people deprived of its benefits. By following the above mentioned recommendations, one can see a noticeable improvement in glycemic levels.

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