36 Tips to Manage Diabetes
- Shift to nutrient dense grains like millets, where the carbs are low.
- Yoga Asanas that focus on central obesity & help reduce visceral fat are advised.
- De-stress using Ayurveda therapies like Shirodhara.
- Detox for an improved metabolism using Panchakarma.
- Udwartana an Ayurveda dry powder massage which has fat burning properties helps reduce insulin resistance.
- Eat traditional foods that have 6 tastes instead of processed foods like bread, oats, muesli etc.,
- Stress invariably increases your blood glucose, so Meditate regularly.
- Chew your food 32 times, carbohydrate metabolism happens at the buccal cavity.
- Increase Fiber in your diet it slows digestion of carbs & absorption of sugar.
- Barley is the staple grain for diabetes as mentioned in classics, use it in any form.
- Get 8-9 hours of sleep @ night. Bad sleep patterns can typically worsen glucose control. Avoid day sleep.
- Focus on achieving the right BMI, ie the optimal weight for your height; weight loss helps better glucose control.
- Replace half of your existing grain intake with raw foods.
- Turmeric & Amla known as Nisha Amalaki, is the single formula for any diabetic.
- Lower your grains/ carbohydrates & increase protein in your diet.
- Make any form of exercise a habit, it will induce muscle memory into working towards utilising the available glucose for energy.
- Drink a minimum of 2-4 litres of Hot Water a day, it helps your kidneys flush out the excess glucose through urine.
- Keep a food journal and asses your intake periodically in reference to your glucose control so that you can judge which meal plan suits you best for good blood glucose control.
- Eat small portions through out the day, instead of 3 meal times this prevents spike in blood glucose with a large meal.
- Consciously judge what you eat at restaurants or celebrations so that your portions of raw vegetables & fruits are larger than your main course.
- 1/2 tsp Fenugreek powder with butter milk, coriander leaves, ginger & rock salt is a good pre meal drink, it may taste bitter but the fiber in fenugreek delays the absorption of carbohydrates.
- Stop smoking it increases the risks of complications from diabetes.
- Stop alcohol, when you drink your liver will be focused to remove the alcohol from your blood instead of regulating your blood sugar. Alcohol also adds to the glucose.
- Keep your other comorbidities like hyperlipidemia, hypertension, obesity etc under control.
- Avoid diet & lifestyle that aggravate Kapha.
- Old Shastika Sali rice ( rice harvested in 60 days) mixed with soup of green gram & preparations made of bitter vegetables is advised.
( Mudgadi Yushai Ratha Tikta Shakai)
- In Kaphaja type of diabetes one of the recipe prescribed is the decoction of raw drugs of Curcuma Longa, Berberis Aristata, Valeriana Jatamamsi & Embelia Ribes is taken with honey.
- In Pittaja type of diabetes one of the recipe prescribed is the decoction of raw drugs of
Vetiver Zezanoides, Cyprus Rotundus, Phyllanthus Embellica & Terminalia Chebula is taken with honey
- In Vataja type of diabetes the herbs of kaphaja type are used for making decoction & medicated ghee is prepared with this decoction.
- Madhudaka- Water mixed with honey, triphala juice is a prescribed drink in diabetes. (Charaka Prameha Chikitsa Sthana shloka No 46)
- Sarodaka – Water boiled with the heart wood of Acacia Catechu (Khadira) is another drink recipee by Charaka. (Charaka Prameha Chikitsa Sthana shloka No 46)
- Kushodaka- water boiled in Desmostachya bipinnata (Kusha) is a prescribed drink recipee. (Charaka Prameha Chikitsa Sthana shloka No 46)
- Barley soaked in the decoction of Triphala & kept overnight mixed with honey is a good drink.
- Avoid sedentary habits, day sleep, curds, domestic & aquatic animal meat, milk & milk products, freshly prepared alcohols, freshly harvested grains, jaggery as all thee foods increase Kapha.
- Join a group of diabetics in your work or home space to motivate each other to follow these rules.
Listening to a strangers’ testament of their struggle actually has a humungous positive effect on one’s mental health and their perspective and outlook on life.