The 7 Most Effective Ways To Combat Diabetes Naturally.

Based on a report released by the Malaysian Health Ministry, more than 3.6 million Malaysians are suffering from diabetes. That is the highest rate in the whole of Asia and one of the highest in the world. The report went on saying that seven million Malaysian adults are likely to have diabetes by 2025! Shocking and worrying, isn’t it? Beauty Insider Malaysia has compiled 12  easy ways to help you combat diabetes naturally! Before looking into the tips, let’s look at what is diabetes and how deathly it can be.

Diabetes is an immedicable disease that occurs when the glucose commonly known as sugar level in your blood is too high. Glucose is the simplest form of carbohydrate that comes two main sources- the food we eat and our liver.  It is the main source of energy for the cells that make up muscles and other tissues. For every food you eat, it breaks down into glucose molecules. Those molecules are absorbed into the bloodstream, where it enters cells with the help of insulin. 

Mostly, sugary foods have a high glucose level and if the body has too much glucose it will be stored in the pancreas. When our glucose levels are optimal, you won’t really feel anything expect normal and active in doing your daily activities. However, if you stray from recommended boundaries, you’ll notice the unhealthy effect it has on normal functioning. Simply said, having too much glucose in your blood can lead to severe health problems.  There are many types of diabetes, the most common types of diabetes in Malaysia are type 1 and type 2. 

Type 1 diabetes is a chronic condition in which the pancreas produces little or no insulin. Insulin is a hormone to allows sugar (glucose) to enter cells to produce energy. So,  if you are suffering from type 1 diabetes, your body does not make insulin. The immune system would be able to support glucose and destroys the cells. Without glucose, you wouldn’t even be able to move. Hence, people with type 1 diabetes need to take insulin every day to stay alive. Type 2 diabetes is the most common type of diabetes worldwide. It is an incurable disease that affects the way your body metabolizes sugar. It develops when the body becomes resistant to insulin or when the pancreas is unable to produce enough insulin. Without insulin, sugar cannot be transported to other cells hence it will be stored in the pancreas. The excess sugar will lead to severer health complication and can even be life-threatening. 

Now, let’s look at the 12 tips that can keep away from all of these frightful situations naturally. 

1.  Eat Foods With A Low Glycemic Index.

Glycemic index is a number associated with food intake that shows how fast your body converts can those foods into glucose. The smaller the number, the less impact the food has on your blood sugar. Foods with a low glycemic index include seafood, meat, eggs, oats, barley, beans, lentils, legumes, sweet potatoes, corn, yams, most fruits and non-starchy vegetables. Look for the glycemic index on the labels of packaged foods. If the food doesn’t have a glycemic number, you can find it online. 

Below is the good to worst Glycemic Number.

• 55 or less = Good
• 56- 69 = Medium
• 70 or higher = Bad

2. Exercise Regularly.

Exercising can help combat diabetes tremendously. It helps to lower blood glucose level and boosts your body’s sensitivity. Increased insulin sensitivity means your cells are can make better use of the available sugar in your bloodstream. In other words, it doesn’t matter if you’re insulin resistant or if you don’t have enough insulin because when you exercise, your muscles will get the glucose it needs, and in turn, your blood glucose level will go down. Studies show that people with diabetes who at least two to four hours a week were less likely to develop heart disease than those who didn’t exercise. Good forms of exercise include jogging, walking, dancing, hiking and swimming. 

3. Take More Fiber.

You often hear dieticians say take more fiber that’s because fiber brings so much good to your health. One of the biggest benefits is, it slows carb digestion and sugar absorption. Fiber is divided into two categories, soluble which dissolve in water and insoluble which doesn’t dissolve. Both are important, but for diabetes patients soluble fiber is the best to lower blood sugar levels. The recommended daily intake of fiber is about 25 grams for women and 38 grams for men. That’s about 150 calories for every 1,000 calories. High soluble fiber foods are oats, peas, beans, apples, citrus fruits, carrots and barley. 

4. Drink More Water.

Water is the best cure to all health complication including diabetes. Drinking enough water will flush out excess sugar through regular urination. One observational study showed that those who drank more water had a lower risk of developing high blood sugar levels Water here is plain neutral waters, not alcohols or other caloric beverages. Sugar-sweetened drinks increase blood glucose instead of combating it. Be mindful of what you drink!

5. Eat Foods That Are Rich in  Magnesium.

Magnesium is an extremely important mineral for the body. It helps to maintain a healthy immune system and regulates the blood glucose levels. People suffering from diabetes often have a very low magnesium rate in their body. So, by taking foods that are rich in magnesium can help you big time. Example of foods that are high in magnesium is avocado, almond nuts, tofu, fishes like mackerel and salmons, and even dark chocolates too. But remember about portion control and not overdo it. 

6. Try Taking Berberine Powder.

Berberine is a bioactive compound that has been used in  Chinese and Ayurvedic medicine for thousands of years. It brings multiple benefits for the body and one of it is to reduce blood sugar level. According to recent researches, berberine is a potential diabetes treatment, especially for those who cannot take existing antidiabetic drugs, due to heart disease, liver failure, or kidney problems. You can find berberine in any Chinese medicine shop, it is in bring yellow colour. Just take one spoon a day for the best result.

7. Measure Your Sugar Level Regularly.

If you are suffering from diabetes, it best advised to constantly monitor your sugar level. You can test your blood sugar at home with a portable electronic device called glucose meter that measures sugar level with a small drop of your blood. Take the test, every 3 days once and note it down. Take note of every little change. The results provide useful information for more systematic diabetes management. It can tell you how well you’re reaching overall treatment goal and most importantly identify if the blood sugar levels have decreased or increased.