Managing diabetes is not just limited to taking prescription medications, it is also important to plan a healthy lifestyle that naturally controls blood sugar levels and avoids the many complications associated with metabolic disorders. is. As we enter the new year, it’s important to make resolutions to build healthy habits and support your overall well-being in the long term. Studies have demonstrated that people with sedentary lifestyles are more likely to develop insulin resistance and develop type 2 diabetes than those with active lifestyles. Other poor lifestyle choices, such as eating junk food, eating late dinners, and going to bed too soon after eating can also further increase this risk. (Also read | Ancient Wisdom Part 32: Moringa helps you live longer and manage diabetes. Know all the benefits and how to take it)
“I have been working with people with diabetes for over 5 years and have seen over 1,000 people with diabetes and found positive results in over 96% of cases. I can assure you that it can lower blood sugar levels for up to 15 days (effective for patients of all ages),” Dr. Diksa Babusar Savarya said in a recent Instagram post.
Dr. Sabarija recommends eliminating the following habits if you have diabetes or pre-diabetes.
1. Sedentary lifestyle
People who spend their days sitting or lying down with little or no exercise have an inactive or sedentary lifestyle. People with this lifestyle are more likely to develop type 2 diabetes.
Dr. Sabarija suggests exercising regularly for 40 minutes. These include walking, cycling, aerobic exercise, and yoga. Apart from this, for diabetics he recommends 20 minutes of breathing exercises or pranayama. It’s important to invest this one hour every day into your health to minimize your chances of diabetes or better control your blood sugar levels.
“Staying active improves blood circulation, provides adequate oxygen to each cell of the body, promotes optimal liver detox, and promotes proper insulin secretion,” says Ayurveda. says the expert.
2. Eat processed foods
We all know that for people with diabetes, each meal can play a big role in blood sugar control. Eating white sugar, maida (processed foods), raw dry fruits, curd, and gluten (wheat and anything made from wheat) can make you more susceptible to diabetes, says Dr. Sabarija.
Diabetics are allowed to consume natural sugars from fruits and vegetables. Milk and ghee can be consumed in moderation.
You can consume cereals like jowar, ragi, amaranth. Nuts and dried fruits are allowed, but must be soaked or roasted before eating. Eating it raw can cause bloating, the expert added.
3. Late dinner
Eating late at night can disrupt your blood sugar levels and increase your risk of type 2 diabetes. “Eating dinner early is one of the easiest ways to lower your blood sugar levels and risk of heart disease. It’s best to eat dinner before sunset if possible. If your work schedule doesn’t allow it, try 8 It’s best to finish dinner by ‘afternoon,’ says Dr. Sabarija.
4. Go to bed immediately after eating
“Napping is strictly prohibited for people with high blood sugar levels, as napping further increases Kapha dosha in the body (diabetes/Madumeha is considered as Kapazi disease in Ayurveda) and leads to increased blood sugar levels. 100% should be avoided, even at night, it is recommended to go to bed 3 hours after dinner (it is best to finish dinner before sunset), ”says the expert.
5. Relying solely on diabetes medications
Dr. Savarya says relying solely on anti-diabetic drugs without following a healthy lifestyle can damage the liver and kidneys at a young age.
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