India is the diabetic capital of the world, With every single step and simple lifestyle change we can change our condition until finally we achieve the diabetes reversal. By adopting the suggested lifestyle diabetic individuals can manage blood sugar levels, reduce complications, and lead a fulfilling life.

 In this article let us explore more effective ways to manage your diabetes and reverse them through lifestyle changes.

Key dietary tips:

Choose Complex Carbohydrates

Opt for whole grains, legumes, and vegetables instead of refined carbohydrates.

Prioritize fiber-rich foods

Foods high in fiber like fruits, vegetables, and wholegrains, help in slow-sugar absorption and prevent spikes.

Opt for lean proteins.

Include lean protein sources like eggs, fish, chicken, tofu, and lentils for muscle health and satiety.

Healthy fats are essential.

Nuts, seeds, avocados, and olive oil contribute to better heart health and control the rise in sugar levels.

 Avoid processed foods and carbonated drinks.

Minimize intake of carbonated drinks, fruit juices, and ultra-processed foods that increase your blood sugar levels.

Stay hydrated

Water is essential to quench your excessive thirst, boosting metabolism, helping hunger management, and controlling blood sugar levels.

The Role of Yoga in Diabetes Management

Yoga is a holistic approach to follow, and an effective activity to keep your body active and reduce insulin sensitivity. Here are a few yoga asanas to incorporate into your life.

1. Vrikshasana, The tree pose, Helps in overall body balance and reduces the risk of complications.
2.  Dhanurasana, Bow pose, stimulates the pancreas and reduces insulin sensitivity.
3.  Patchimotchasana, a Seated forward pose, Improves metabolism by enhancing digestion.
4.  Bhujangasana, Helps in better functioning of the pancreas by reducing stress. 
5. Pranayama, Breathing exercises, Anulom Vilom, and Bhastrika, Enhance oxygen flow all over the body. 

Benefits of Yoga

Diabetes is a chronic condition that arises due to insulin senstivity, and poor metabolism. Yoga helps in improving digestion, enhancing metabolism and better functioning of pancreas. 

Helps a lot in bringing down your cortisol levels and reduce stress. Reduces inflammation and helps with oxidative stress too. 

Improves blood circulation all over the body, and enhances your mobility and flexibility. 

Stress management for better Blood sugar control

Stress can negatively impact blood sugar levels by increasing cortisol, A hormone that can lead to insulin resistance. Effective stress management techniques can significantly increase diabetes management. 

Here are few stress reliving strategies apart from yoga: 

• Develop hobbies like art, music and dance to feel happy about yourself. 
• Write down your emotions and keep tracking your progress as a journal. 
• Get a good night of sleep of 7-8 hours everyday. 

Surrounding yourself with people you like and building support system helps you to communicate your emotions. 

Final thoughts

Reversing diabetes especially, with the lifestyle changes that ayurveda suggests is not a rocket science. A healthy lifestyle for diabetes management with the help of certified Ayurveda doctors would lead to a diabetes-free life. For a meaningful and fulfilled life contact Shreevarma hospitals.