Natural Ways to Treat Diabetes – Diabetes is a chronic disease characterized by chronic blood glucose levels that exceed normal values. The term blood glucose is often known by the public as blood sugar. Diabetes mellitus can also be understood as a disease that arises due to the body not or less in producing insulin. Insulin has the task of entering glucose into the body’s cells, especially the liver and muscles. Without insulin, glucose will not reach the cells. As a result, the cells will be “starved of food”.
Therefore, the body becomes weak due to not having an energy source. Meanwhile, if diabetes is not immediately helped or left untreated, it can lead to dangerous complications. One of the complications of diabetes, namely brain damage and eventually leads to death. Therefore, the condition of diabetes should be wary of. Not only with drugs, diabetes can actually be overcome with a drug-free approach. Management without drugs in the form of diet and exercise settings should even be the first step as a way to treat diabetes. If this natural method has not achieved the goal of treating diabetes, it can only be combined with pharmacological measures in the form of insulin therapy or oral hypoglycemic drug therapy, or a combination of both.
Launching various sources, the following are suggestions on how to treat diabetes naturally for the purpose of keeping blood sugar levels in the normal range and preventing or minimizing the possibility of diabetes complications:
1. Limit the number of calories.
RI in 2005, a good diet is the key to successful diabetes management. The recommended food for diabetics is food with a balanced composition in terms of carbohydrates, protein, and fat, in accordance with good nutritional adequacy, namely as follows: Carbohydrates: 60-70 percent of daily calorie intake Protein: 10-15 percent of daily calorie intake Fat: 20-25 percent of daily calorie intake The number of calories is adjusted according to growth, nutritional status, age, acute stress, and physical activity, which is basically aimed at achieving and maintaining ideal weight.
Weight loss has been shown to reduce insulin resistance and improve the response of cells to glucose stimuli. In one study it was reported that a 5% reduction in body weight can reduce HbA1c levels by 0.6% (HbA1c is one of the parameters of DM status), and every kilogram of weight loss is associated with an additional 3-4 months of life expectancy.
2. Pay attention to the type of food.
In addition to the number of calories, the choice of the type of food should also be considered. Cholesterol input is still needed, but not to exceed 300 mg per day. Meanwhile, fat sources are sought from vegetable ingredients, which contain more unsaturated fatty acids than saturated fatty acids. As a source of protein should be obtained from fish, chicken (especially breast meat), tofu and tempeh, because they do not contain much fat.
3. Ensure fiber consumption
Fiber intake is very important for diabetics, strive for at least 25 g per day. Fiber is needed to help inhibit fat absorption. In addition, fibrous foods that cannot be digested by the body can also help overcome the hunger that DM sufferers often feel without the risk of excessive calorie intake. In addition, foods that contain fiber such as fresh vegetables and fruits are generally rich in vitamins and minerals.
4. Choose the right sport
Regular exercise can lower and keep blood sugar levels normal. Currently there are sports doctors who can be asked for advice to regulate the type and portion of exercise that is appropriate for people with diabetes. In principle, there is no need for heavy exercise, light exercise as long as it is done regularly will have a very good effect on health.
The recommended exercise is CRIPE (Continuous, Rhytmical, Interval, Progressive, Endurance Training). As far as possible reach the target zone of 75-85 percent of the maximum pulse rate (220-age), adjusted to the ability and condition of the patient. Some examples of recommended sports, including walking or running in the morning, cycling, swimming, and so on. This aerobic exercise is at least done for a total of 30-40 minutes per day, preceded by a 5-10 minute warm-up and ending with a 5-10 minute cool down. Exercise will increase the number and increase the activity of insulin receptors in the body and also increase the use of glucose.
5. Drink lots of water
According to Health Line, drinking enough water can help people with diabetes keep their blood sugar levels within healthy limits. In addition to preventing dehydration, it helps the kidneys to get rid of excess blood sugar through urine. An observational study showed that those who drank more water had a lower risk of developing high blood sugar levels. Drinking water regularly rehydrates the blood, lowers blood sugar levels and reduces the risk of diabetes.
Keep in mind that water and other non-calorie drinks are the best choices. Drinks sweetened with sugar will only increase blood glucose, promote weight gain and increase the risk of diabetes.
Also Read : Knowing the Movement of Poker Gambling Opponents
6. Choose foods with a low glycemic index
The glycemic index was developed to assess the body’s blood sugar response to foods containing carbohydrates. Both the amount and type of carbohydrates determine how food affects blood sugar levels. Eating foods with a low glycemic index has been shown to reduce long-term blood sugar levels in people with type 1 and type 2 diabetes. While the glycemic index of foods is important, the amount of carbohydrates consumed is also important. Foods with a low glycemic index include seafood, meat, eggs, wheat, barley, beans, lentils, beans, sweet potatoes, corn, sweet potatoes, most non-starchy fruits and vegetables.
7. Stress control
Stress can affect blood sugar levels in diabetics. Hormones such as glucagon and cortisol are secreted during stress. These hormones cause blood sugar levels to rise. One study showed that exercise, relaxation and meditation significantly reduced stress and lowered blood sugar levels for students. Exercise and relaxation methods such as yoga and mindfulness-based stress reduction may also improve insulin secretion problems in chronic diabetes.
8. Monitor blood sugar levels regularly
Measuring and monitoring blood glucose levels can help people with diabetes control their disease. For example, tracking helps them determine whether they need to make adjustments in their diet or medication. It will also help diabetics know how the body reacts to certain foods. Try measuring your level every day, and record the number in a notebook.
9. Get enough sleep
Adequate sleep feels great and is necessary for good health. Poor sleep habits and lack of rest also affect blood sugar levels and insulin sensitivity. This condition can increase appetite and increase body weight. Lack of sleep reduces the release of growth hormone and increases cortisol levels. Both of these play an important role in blood sugar control. In addition, good sleep is a matter of quantity and quality. It is best to get an adequate amount of high-quality sleep each night.