With the festivities in full swing, there is hardly anybody who can get away from that favourite sweet! Yet, some of us need to be on our guard to control our blood sugar levels. Diabetes, also known as “diabetes mellitus” (which translates to “passing sweet (or sugar/glucose)” in the urine), is among the most prevalent chronic diseases in the country, and continues to pose a threat to overall public health. On this World Diabetes Day, let’s talk about how you can manage blood sugar levels at home.
To quickly recap the blood sugar range that qualifies as diabetes: Fasting blood sugar level of 100-125 mg per deciliter is diagnosed as prediabetes and over 125 as diabetes. Additionally, blood sugar over 200 mg/dL at any point in the day - irrespective of when you last ate - also indicates diabetes. The HbA1C blood test measures the percentage of blood sugar attached to your haemoglobin - values of 6.5% or more in two tests indicate diabetes.
Bringing blood sugar levels under control and stabilizing them is the main focus of managing diabetes. Although it varies from person-to-person, diabetes management can be very successful with these three things - restricting carbohydrates and calories in your diet, exercising regularly, and monitoring your blood sugar levels on a regular basis.
So, how can one lower their glucose levels through home remedies? While it's important to consult a healthcare professional for personalized advice, some home remedies of these may help in managing diabetes:
Bitter Gourd (Karela): Bitter gourd is traditionally known to have several health benefits, especially for people with diabetes. It reduces the activity of an enzyme that is responsible for breaking down carbohydrates into glucose. It also increases the secretion of insulin, a hormone that helps to move sugars from the blood to the cells that need it for energy. Consuming bitter gourd juice or adding bitter gourd to your diet is believed to help you achieve your target blood sugar levels.
Also read: When, why and how you should soak jeera, ajwain, methi seeds before consuming
Cinnamon (Dalchini): A systematic review of several research studies was conducted to assess the effectiveness of cinnamon in lowering blood sugar levels. It shows that cinnamon not only reduces fasting blood sugar levels, but also helps in lowering total cholesterol. It also helps in increasing the level of good cholesterol in the body. Sprinkling some cinnamon on your food or adding it to drinks can be a great way to include this spice in your diet.
Fenugreek Seeds (Methi Dana): For years, fenugreek seeds have been known for their positive effects on health. Scientists have indicated that fenugreek seeds reduce both fasting and postprandial (after food) blood sugar levels. Although this reduction was not found significant, the reduction in HbA1c is significant. You can soak fenugreek seeds overnight and consume them in the morning.
Aloe Vera: A high-quality research analysis has proven the long-believed health benefits of aloe vera gel. Aloe vera reduces fasting blood sugar levels, and bad cholesterol, as well as HbA1c, and improves good cholesterol levels in blood. Since the harmful effects of aloe vera are not clear yet, it is highly recommended that you consult your doctor on the quantity and frequency of taking aloe vera as a supplement.
Apple Cider Vinegar: Some studies suggest that apple cider vinegar may help by reducing the body’s resistance to insulin. As a result, there is increased processing of glucose, ultimately reducing blood sugar levels. You can use apple cider vinegar by diluting it in a glass of water and consuming it before meals.
Fiber-rich food: Fiber-rich food slows the breakdown of carbohydrates and also decreases sugar absorption. As a result, blood sugar levels rise more gradually, instead of increasing suddenly. Therefore, they help in stabilizing your blood sugar. High-fiber foods include vegetables, fruits, legumes, and whole grains.
Water: Drinking water regularly helps our body flush out excess glucose in the blood. Water is the best substitute for sweetened drinks or the so-called “diet” drinks.
Exercising and reducing stress: A healthy mind and a healthy body go hand-in-hand. Even science has proven that the mind and the body are interconnected. The lower the stress levels, the higher the ability of the body to function at its best. Moving your body through walks (brisk), dance, or exercise/yoga not only lowers and stabilizes your blood sugar levels but also keeps other risk factors such as heart attack, depression, high blood pressure, etc., at bay.
Also read: Yoga for diabetes: 6 asanas for managing your blood sugar levels
Remember, while these home remedies may complement diabetes management, they are not substitutes for prescribed medications or a balanced lifestyle. Always consult with your healthcare provider before trying new remedies and making significant changes to your diet or lifestyle, as individual responses, severity of diabetes, and duration of treatment may vary among individuals. It's crucial to have a comprehensive plan that includes a healthy diet, regular exercise, and any prescribed medications. On this World Diabetes Day, we wish that our country moves further towards accessible healthcare, self-awareness, and better health.
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