High blood sugar
TYPE 2 diabetes (T2 D) formally known as adult onset diabetes, is a form of diabetes that is characterised by high blood sugar (insulin resistance) and relatively lack of insulin.
This is the most common form of diabetes worldwide. In the US, about 90 per cent-95 per cent of the 34 million diabetic patients fall in this category. This trend is similar worldwide and Fiji is no exception.
Management of Type 2 diabetes, such as any other chronic medical condition, requires total commitment from all stakeholders (patients, friends, and family, community and health workers).
The whole idea is to lead a normal life free of the disease without medications, or to reduce the amount of medications taken daily. In some patients, it has to be a side by side that is medications and lifestyle modification.
One of the major problems with trying to treat Type 2 Diabetes is that the prescription medications that doctors recommend for people with this condition has a lot of harmful side effects.
They can damage the kidney and liver, cause incontinence and even worsen a person’s health instead of improving it.
Beacuse of this; many people are beginning to try out the following methods of how to control blood sugar naturally.
‘Remember: Your health is an investment not an expense’.
Studies have shown that Cinnamon may work just as well as the body’s insulin to open up the cells so that sugar can get inside them. And unlike any other methods of how to control blood sugar naturally, it is effortless to find and use this common kitchen spice. All a diabetic person has to do is to sprinkle some of it on other meal or water a couple of times a day.
Weight gain is common in Type 2 Diabetes. It occurs because the body cannot properly use insulin to open up the cells to absorb the sugar from the blood stream for energy. So it gets turned into fat instead and stored especially around the abdominal region.
A healthy diet is one great way to control blood sugar naturally. It is vital that Type 2 diabetes. Patients not to consume foods that could increase blood sugar level further, because they already have too much sugar floating freely in their blood stream.
Therefore white sugar products (bread, biscuits, white rice) and all sources of refined sugar have to be eliminated from diet or at least reduced as much as possible.
Fats affects glucose absorption into cells and daily intake should be reduced as well.
Diabetic diets of whole-grain foods, lean meats and fresh fruits and vegetables have to replace them to control sugar naturally. So many Whole grain fibers from sources such as oatmeal, whole grain bread, whole grain rice, whole grain pastes, seeds and nuts.
Eliminate sugar from your diet and avoid foods that are high in starch and carbohydrates.
Research shows that daily exercise helps you control blood sugar and manage your Type 2 diabetes. Mild forms of exercising, such as walking, gardening, housework and weight training are essential to the treatment of Type 2 diabetes because they help use up excess sugar before the body stores it as fat. It also helps burn fat that was caused by high sugar levels.
For best results Type 2 diabetes should aim for at least 30 minutes of exercise a day preferably a short time after they eat a meal.
Stress is an emotional or physical reaction to something you experience. It is a normal feeling for everyone, but if you have fear that lasts a long time, it can harm your health, lose focus, and affect your happiness. Of course, not all stress is bad, Good stress can motivate you and improve your productivity at home or work place. Study shows that people who suffer from emotional stress are more likely to develop type 2 diabetes. You should identify what triggers your stress such as:
Divorce;
Losing job;
Illness;
Loss of loved ones;
Trauma such as war and natural disaster; and
Pandemics (COVID 19).
You should seek assistance from family members, church elders, work mates, friends and social group on how best you can manage your stress. Remember to set aside 10 to 15 minutes a day to meditate. Meditation reduces your feeling of stress by relaxing your muscles and reduces tension.
‘If there is a will, there is a way’
Despite decades of previous thinking-diabetes does not have to be a life and death sentence. A positive mindset helps you deal with the stress of having type 2 diabetes. A happier outlook of life can boost your ability to deal with life problems. These things will help improve your positive mindset and help you control diabetes:
Count your blessings;
Forgive others and forgive your past;
Spend time with friends;
Enjoy life as life is short;
Have faith in yourself;
Compete with yourself and try to be better than who you were yesterday; and
Good physical habits – diet, sleep, rest, water and exercise.
Sleep is an essential part of staying healthy and stressfree. Sleep for at least 7-8 hours every night. Getting a decent sleep every night helps your stress hormones and boosts your immune system. Sleep also helps your control
Dr calories better, lower blood pressure, and improves your breathing and heart problem.
Type 2 diabetes is often deficient in magnesium that what studies show. Magnesium is crucial since it helps your body regulate insulin release.
Foods high in magnesium include the following;
Bananas;
Leafey greens (kale,spimach,bele,tubua);
Dark Chocolate;
Avocados;
Nuts (Almonds,cashews,brazil nuts;
Legumes (black bean);
Seeds (Flax , Chia,pumpkin seeds);
Whole grains; and
Fatty fish (Salmon, Mackerel)
Keeping track of your progress is a great way to control blood sugar.
Start a Journal or create pages or column for food, exercise and weight. Record things that you are grateful for, write down your daily blessings or something you’ve accomplished.
Keep record good days and bad days. This way you can revisit what you wrote to see patterns for what works best. ‘Believe good things are on the way’.
For Type 2 diabetes, it is essential that you drink extra water because it helps your body flush the glucose out of your kidneys. Having too high of blood sugar will cause dehydration. You should aim to drink two-three litres of water every day.
As you can see, learning how to control blood sugar naturally isn’t as hard as most people think.
All it takes is a healthy lifestyle that includes a balanced diet and exercise and some expensive herbal remedies that have proven to be effective at lowering high sugar levels.
It is important to mention though that type 2 diabetes should always consult with their doctors and health care providers before they try any of these remedies because some herbal remedies could interfere with other medications or some doctors prefer it together
(medications and natural way).
■ Dr. Josefa Dakuinamako is a general practitioner at Oceania Hospitals Pte Ltd. The views expressed are the authors and not of this newspaper