Last updated on October 2nd, 2023
Controlling diabetes is often seen as a challenge by many. Yes, it can be challenging if left ignored or not done the right way. But what if there’s a way to control diabetes without the need for going on a strict diet or following a rigorous workout?
In this article, we’ll learn how a young diabetes hero – Vibhor, followed a simple yet effective method to how to control diabetes. And may be you get a solution regain control over your diabetes too.
Vibhor was diagnosed with type 2 diabetes at an early age of 30. Before diagnosis, he lived alone, away from his parents, for higher studies. Under the influence of some youngsters, he cultivated smoking and drinking habits, along with an unhealthy diet and a sedentary lifestyle.
Eventually, he noticed certain negative changes in his body like obesity, excessive thirst and frequent urination.
Troubled with these worsening symptoms, he went to see the doctor, who confirmed he had Type-2 Diabetes.
The fasting plasma glucose test of Vibhor gave the following result:
His blood sugar level (fasting) was more than 170 mg/dl, much higher than the normal blood sugar level (should be less than 100 mg/dL). Vibhor was unaware of the normal and diabetic blood sugar levels.
But there were ways he could reverse his diabetes. Many people like him are diagnosed with diabetes at an early stage, and most of them can reverse it with ease. Let’s understand how to control diabetes in more detail.
Read More: Is Type 2 Diabetes Curable/Reversible?
Tips to Control Diabetes(Sugar Control Tips)
To understand how to control diabetes, let’s get to know what blood sugar levels one should aim for. A fasting blood sugar target for a diabetic person should be 80-130 mg/dl.
The blood sugar target (1 to 2 hours after meals) for a diabetic person should be less than 180 mg/dl.
So, Vibhor started aiming for these blood sugar levels for himself.
But, Vibhor relied only on medications. He ignored the fact that a person who’s wanting to crack the code to ‘how to control diabetes without medicine’ should follow these methods first:
- Follow a diabetes-friendly diet
- Acquire an active lifestyle
- Maintain a healthy weight
Not knowing the above-mentioned approach, Vibhor had to undergo frequent insulin therapy, and his weight continued to increase. Finally, a stage came when the medication could no longer control his blood sugar.
Seeing the seriousness of the situation, Vibhor decided to step up. He planned to change his whole lifestyle. He was given certain instructions from Diabetes Reversal experts, diet being one of the most important ones.
Read More: A Guide to Diabetes Mellitus Care Plan
1. How To Control Diabetes With Diet?
Vibhor was asked to incorporate a little dietary changes to regain control over diabetes. Here are the key methods to follow and understand how to control diabetes with diet.
- Practise portion control – A method to regulate calorie intake by monitoring and controlling the number of calories in each food serving. Try the following tips to implement portion control as the first step for how to control diabetes with diet:
– Use smaller dinnerware
– Eat slowly
– Maintain a food diary
– Check your serving sizes
- Stay hydrated (Drink enough water) – How to control diabetes starts with drinking a lot of water. High blood sugar levels can cause dehydration. Drinking water helps to flush out excess glucose through urine and lowers the risk of high blood glucose levels.
- Water is the most preferred beverage as it rehydrates the blood and reduces diabetes risk.
- Low-carb diet – Following a low carb diet is a standard remedy to understanding how to control diabetes with diet. This is because the amount of carbs are directly proportional to blood sugar levels. So, a low carb diet helps stabilize blood sugar levels in the long run. Carbs raise blood glucose more than any other food. Therefore, higher consumption of carbs should be avoided by people with diabetes.
2. How To Control Diabetes With Exercise?
If you perform the following exercises regularly, you may reach your fitness goals and possibly find an answer to how to control diabetes:
- Brisk walking – A 30-minute walk helps in weight loss and reduces the blood sugar levels of people with diabetes.
- Swimming – Aquatic activities like swimming reduce pressure on the joints, improve cholesterol levels, burn calories, and lower stress.
- Cycling – Cycling is one of the most simple ways in the list of how to control diabetes. It’s an aerobic activity that activates the muscles of the lower limbs and reduces the pressure on the feet.
- Weightlifting – It reduces the probability of the advancement of prediabetes to type 2 diabetes. It is also beneficial to guard against other complications of diabetes, like cardiovascular diseases.
- Calisthenics – Calisthenics is an amazing exercise form if you’re wanting to know how to control diabetes. The strength training exercises which use your own body weight (for example, push-ups, crunches, sit-ups, etc). It helps our body use insulin more efficiently and even leads to weight loss.
- Pilates – Exercises associated with low-impact flexibility, postural alignment, and muscular strength. It helps to improve mental health, reduce body fat, and modulate glycemia (level of glucose in the blood).
Every exercise brings a positive change in a diabetic person in some or the other way. It helps to improve the overall fitness of your body. Not only this, it targets the excess fat deposited in your body and results in weight loss. In a quest to how to control diabetes without medicine, exercising plays a prominent role.
3. How To Control Stress and Reduce Sugar Levels?
It’s very common for young people like Vibhor to feel stressed or depressed. Stress itself is a serious health concern. Think about the dire state when one has to deal with both stress and diabetes. How will Vibhor and people like him tackle this problem?
Here are 4 helpful tips to control and reduce stress:
- Reduce your Caffeine intake – High doses of caffeine (found in coffee and tea) can increase anxiety and stress, and certainly is not an answer to how to control type 2 diabetes.
- Laugh out loud – Laughing helps to relieve stress by relaxing your muscles. It even improves mental well-being.
- Practice Yoga – Yoga like Hatha yoga is a good option for stress management. It reduces stress, enhances your mood, and reduces risk factors for chronic diseases.
- Try Meditation – It acts as a stress reliever by triggering the body’s relaxation response. Meditation even helps to clear the negative thoughts from your mind.
Read More: Know About PCOS And Its Underlying Symptoms
How To Control Diabetes Without Medicine?
When diagnosed with diabetes, one of the foremost concerns individuals face is whether they need to rely on medication to manage their condition. However, the good news is that switching to medication may not be necessary for many individuals, especially if they adopt a proactive approach to their health.
For the majority of type 2 diabetics and prediabetics, the path to how to control diabetes lies in making crucial lifestyle changes. This includes maintaining a balanced diet, engaging in regular physical activity, and managing stress effectively. These seemingly simple modifications can have a profound impact on blood sugar levels. By adopting a healthier lifestyle, individuals can often prevent or even reverse their diabetes naturally. This way you can find out how to control diabetes without medicine.
At Breathe Well-being, our dedicated health coaches specialise in crafting personalised plans designed to reverse diabetes naturally. Remarkably, more than 90% of our clients have successfully achieved this feat within just six months. The key? Consistency and small, manageable lifestyle adjustments.
Reversing diabetes naturally is not just an idealistic notion. It’s a tangible goal that can be achieved through commitment and the right guidance. By adhering to a well-structured plan, individuals can reduce the need eliminate the need for medication or can find a permanent solution to how to control diabetes without medicine.
However, it’s crucial to remember that diabetes is a highly individualized condition. In some cases, the condition may progress to a point where medication becomes the only viable option to manage symptoms effectively. In such situations, consulting a healthcare professional is paramount.
Read More: Connection Between Diabetes and Pancreas
Different Approaches for Type 1 Diabetes:
How to control diabetes without medicine when talking about type 1 diabetes?
Unfortunately, controlling type 1 diabetes without medicine or insulin is not possible. It’s fundamentally different from type 2 diabetes.
While lifestyle changes can help manage type 1 diabetes, they cannot replace the need for insulin and medication. This is because one’s body does not produce enough insulin in case of type 1 diabetes.
People with type 1 diabetes require insulin therapy to survive, but lifestyle choices can still play a supportive role in managing the condition effectively.
In conclusion, the decision to switch to medication for diabetes control should not be taken lightly. With the right lifestyle changes and guidance, many individuals can figure out how to control diabetes naturally. However, if the condition has progressed or if you have type 1 diabetes, medication becomes a necessary tool for managing the condition effectively. Always consult with a healthcare provider to make informed decisions about your diabetes management.
Read More: Risk Factors of Type 2 Diabetes
How To Control Type 1 Diabetes?
Type 1 diabetes can be managed with diet and exercise, but up to a certain extent only. Controlling type 1 diabetes is not as easy as type 2 diabetes since it requires a more comprehensive approach.
Insulin Management is the cornerstone of ‘how to control type 1 diabetes’, and it involves several crucial aspects to ensure precise control of blood sugar levels. Here, we delve into the key components of insulin management:
Basal and Bolus Insulin:
Managing blood sugar begins with understanding the two primary types of insulin needed. Basal insulin, typically a long-acting variety, provides a steady release of insulin throughout the day, mimicking the background insulin production of a healthy pancreas. Bolus insulin, on the other hand, is taken before meals to counteract the rise in blood sugar that occurs after eating.
Insulin Delivery Methods:
There are various methods for administering insulin. These include:
- Insulin Injections: The traditional method involves injecting insulin into the subcutaneous tissue using syringes or insulin pens. This allows for precise dosing and is a familiar option for many.
- Insulin Pumps: Insulin pumps provide a continuous infusion of basal insulin throughout the day, eliminating the need for multiple injections. Users can also administer bolus doses as needed. These devices offer flexibility and convenience.
Correct insulin dosing is the most crucial aspect of knowing how to control type 1 diabetes. Factors like carbohydrate intake, current blood sugar levels, anticipated activity, and stress can all affect insulin requirements. Carb counting helps determine mealtime insulin doses, while correction factors are used to adjust for high or low blood sugar.
People with type 1 diabetes have to constantly adjust their insulin dose as per the doctor’s instructions. Regular monitoring of blood sugar levels is crucial to adjust insulin doses and understand how to control diabetes. High blood sugar levels may require additional bolus insulin, while frequent lows might necessitate a reduction in basal or bolus doses. Continuous Glucose Monitoring (CGM) systems provide real-time data to assist in these decisions.
Timing is key when it comes to insulin. Bolus insulin should be administered before meals, allowing it time to become active as you start eating. Basal insulin, however, should maintain steady levels throughout the day and night.
Consistency in meal timing and carbohydrate intake can simplify insulin management. Predictable routines make it easier to adjust insulin doses accurately.
Education and Support:
Diabetes educators and healthcare providers play a vital role in teaching individuals with type 1 diabetes about insulin management. They provide guidance on dosing, injection techniques, and managing fluctuations in blood sugar.
Another important one in the list of how to control diabetes is emergency backup. It’s essential to be prepared for unexpected situations. Always carry a source of fast-acting carbohydrates to treat low blood sugar, such as glucose tablets or gel.
Effective insulin management in type 1 diabetes involves selecting the appropriate insulin types, precise dosing, timely administration, and continuous monitoring. It’s a dynamic process that requires education, regular healthcare consultations, and a commitment to maintaining stable blood sugar levels.
How To Control Gestational Diabetes?
Controlling gestational diabetes is crucial to ensure the health of both the mother and the baby during pregnancy. Here’s a concise guide on how to control gestational diabetes:
Regular Blood Sugar Monitoring:
Your healthcare provider will recommend monitoring your blood sugar levels regularly. Typically, this involves checking fasting and post-meal glucose levels using a blood glucose meter. Keeping these levels within a target range is essential.
Follow a balanced diet plan tailored to your specific needs, which may involve controlling carbohydrate intake. Gestational diabetes requires a different approach to diet planning due to changing hormones. Focus on whole grains, lean proteins, fruits, vegetables, and foods with a low glycemic index. Portion control is vital to manage blood sugar levels after meals.
Regular Physical Activity:
Physical activity is one of the most important factors in the list of how to control gestational diabetes. Engage in moderate exercise as advised by your healthcare provider. Activities like walking, swimming, or prenatal yoga can help improve insulin sensitivity and maintain healthy blood sugar levels.
Insulin or Medications:
If lifestyle changes alone don’t keep blood sugar levels in check, your healthcare provider may recommend insulin injections or oral medications. These are safe and effective ways to how to control gestational diabetes and protect both you and your baby.
Frequent Prenatal Check-Ups:
Attend regular prenatal appointments to monitor your baby’s growth and your overall health. These appointments are essential for adjusting your treatment plan as needed.
Prioritize self-care, including managing stress and getting enough sleep. High stress levels can affect blood sugar, so relaxation techniques like meditation can be beneficial.
Discuss delivery options with your healthcare provider. You may need to plan for induced labor or a cesarean section if blood sugar control becomes challenging as your due date approaches.
Other than knowing how to control diabetes in pregnancy, it’s also important to keep a constant check on your health once through the pregnancy period. After childbirth, continue to monitor your blood sugar levels. Gestational diabetes typically resolves after delivery, but you are at an increased risk of developing type 2 diabetes in the future. Regular follow-ups with your healthcare team are essential.
Gestational diabetes can often be managed successfully with proper care and attention. By following your healthcare provider’s advice and making necessary lifestyle adjustments, you can help ensure a healthy pregnancy and reduce the risk of complications for both you and your baby.
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Monitor Blood Sugar Levels (A Must)
People often want to know how to control diabetes naturally. The foremost thing to do is constantly keep a check on your blood sugar levels. To check that your blood sugar level is in the healthy range, you need to monitor blood glucose. However, you should first consult the doctor regarding this rather than relying only on online sites.
How To Correctly Monitor Blood Glucose?
Learning the correct way of monitoring blood glucose is crucial and extremely easy, but it still can go wrong (an underrated step to understanding how to control diabetes naturally).
Blood sugar can be measured by using a blood glucose meter (glucometer) or a continuous glucose monitor (CGMs). Follow these steps to self-test your blood sugar using a blood glucose meter:
- At first, wash your hands and then insert a test strip into your meter.
- Press the lancet device against the side of your finger to get a drop of blood.
- Touch and hold the end of the test strip to the drop of blood.
- Wait for the result to appear on the screen.
When To Monitor Blood Glucose Levels?
The frequency of testing blood sugar depends on the type of diabetes you are diagnosed with. Adhere to the recommendation of the doctor.
Type 1 diabetes
Your doctor might advise you to monitor your blood sugar 4 to 10 times a day if you have type 1 diabetes. Testing can be done before meals, at bedtime as well as before physical activity.
Type 2 diabetes
If you use insulin therapy, the doctor may prescribe you to test the blood sugar several times a day. However, it depends on the amount of insulin you use.
Testing is usually performed before meals and at bedtime. If you control diabetes only through medications or a healthy diet and exercise, you don’t require to monitor your blood sugar on a daily basis.
Here are certain unimaginable factors that are linked to diabetes:
Importance of Sleep For Controlling Diabetes
The problem of sleep and diabetes goes side by side. Lack of sleep might lead to pre-diabetes. Sleep deprivation can give rise to high blood sugar and insulin resistance (a condition when the body cells don’t respond to insulin normally).
Sleeping problems also lead the way to obesity as too little sleep increases your appetite. This factor is often overlooked, but you must know that good sleep plays a major role in fighting against diabetes.
On average, seven to nine hours of uninterrupted sleep on a regular basis is necessary. Deep sleep even helps to maintain insulin sensitivity.
Read More: Lose Your Weight to Reverse Diabetes
Effects of Self-Intoxication And Importance of Avoidance
- Alcohol – Drinking alcohol can exacerbate symptoms of diabetes and lead to the following results:
– Lower the body’s sensitivity to insulin and the production of glucose.
– Heavy drinking can cause chronic pancreatitis, ketoacidosis, and hypertriglyceridemia.
– Drinking can lead to obesity.
These factors increase a person’s risk of developing diabetes. Therefore, try to moderate, if not avoid alcohol to avoid facing any dangerous consequences.
- Smoking – How to control diabetes? One straightforward answer – Quit Smoking if you do.
As mentioned above in Vibhor’s story, smoking is a major factor that severely impacts diabetes.
Smoking might seem non-related to diabetes, but it does impact how your body utlizes insulin. Smokers are more likely to develop diabetes as compared to non-smokers, as Vibhor’s condition worsened due to smoking. Not only this, if a person with diabetes is a smoker, then he has higher risks of health problems like:
- Cardiovascular and kidney disease
- Retinopathy (an eye disease) and peripheral neuropathy
- Poor blood flow in the legs and feet (leading to infections/ulcers)
Quitting smoking is the best option if you wish to control diabetes.
Read More: Are Sugar Free Biscuits Safe for Diabetics?
Understanding how to control diabetes involves a multi-faceted approach, including dietary changes, regular exercise, stress management, and continuous blood sugar monitoring. Vibhor’s success story demonstrates that these adjustments can lead to significant improvements in blood sugar levels and overall health.
Vibhor’s journey towards controlling diabetes took time and involved learning from both his right and wrong choices. His fasting blood sugar levels were significantly higher than the normal range, indicating a need for change.
He prioritized his health over smoking and unhealthy eating habits. And finally, his commitment & resolution won, and diabetes lost. He noticed a drastic change in his blood sugar level.
Read More: Resistant Starch and Diabetes
For those with type 1 diabetes, medication, typically insulin, remains a vital component of their treatment. Nevertheless, adopting a healthy lifestyle can still complement their diabetes management.
In conclusion, while diabetes can be a challenging condition, Vibhor’s journey illustrates that with commitment and the right guidance, it’s possible to take control of diabetes and lead a fulfilling life. Remember that every individual’s experience is unique, so consulting with healthcare experts at Breathe Well-being is essential for making informed decisions about diabetes management.
Don’t you wish for such a perfect ending to the Diabetes chapter? If yes, then gear up and give it a shot. If Vibhor can do it, so can you.
What stage of diabetes is serious?
Diabetes becomes serious when complications arise, such as heart disease, kidney problems, or neuropathy. Maintaining good blood sugar control can help prevent these serious complications.
How long can one live with diabetes?
With proper care and management, individuals with diabetes can live a long, fulfilling life. Regular monitoring and adherence to treatment plans are essential.
But why live with diabetes when you can reverse it? Breathe Well-being’s unique program has been designed to help you achieve a successful diabetes reversal in a 100% natural, medicine free-way. You just have to contact us and we will guide you through your diabetes reversal journey.
How long does diabetes stay?
Diabetes is a chronic condition that typically lasts a lifetime (in case of type 1 diabetes). However, type 2 diabetes can be managed and reversed completely, but the time depends on various factors and the approach followed. More than 90% of people at Breathe Well-being were able to reverse their type 2 diabetes in less than 6 months.
Is diabetes curable at an early stage?
In the early stages of diabetes, it can often be managed effectively, leading to successful diabetes reversal. Early intervention and proactive management are vital for better outcomes.
Can we prevent diabetes permanently?
While diabetes can often be prevented or delayed through lifestyle changes, it may not always be prevented permanently. Reducing the risk requires ongoing commitment to a healthy lifestyle.
Can we control diabetes without medicine?
Diabetes can sometimes be managed without medication through lifestyle changes, but it depends on the individual and the severity of the condition. Consult your healthcare team for guidance.
What foods lower blood sugar?
Foods that may help lower blood sugar include leafy greens, cinnamon, vinegar, whole grains, and foods high in fiber. However, always consult a healthcare provider for personalized dietary advice.
What can I eat to stop diabetes?
To help prevent diabetes, focus on a balanced diet rich in whole grains, lean proteins, fruits, vegetables, and foods with a low glycemic index. Portion control and limiting sugary and processed foods are key.
What is the fastest way to control diabetes?
There’s no “fastest” way to control diabetes. It requires consistent and sustainable lifestyle changes. Rapid changes can be unsafe. Our health coaches at Breathe Well-being provide you with a customized diabetes reversal plan to help you regain your health in the fastest possible way (safely and naturally).
What is the best way to control diabetes?
The best way to control diabetes is through a combination of healthy lifestyle choices, including a balanced diet, regular exercise, medication (if prescribed), and careful monitoring of blood sugar levels. Working closely with your healthcare team to develop a personalized plan is crucial.
The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.