- One of the earliest reference to Diabetes is found in Atharva Veda, in 1500 -100 BC in India.
- Ayurveda recognizes the multifunctional nature of diabetes making reference to tendencies inherited at birth as well as accumulated imbalances of potentially all three doshas – vata, pitta and kapha.
- Types 1 Diabetes is caused by immune system destroying the cells in the pancreas that make insulin. This causes diabetes by leaving the body without enough insulin to function normally – Insulin deficiency.
Type 1 Diabetes only makes up 10% of the total cases.
- Type 2 Diabetes Mellitus – 90% cases result when body no longer can handle large amount of sugar level due to insulin resistance. It is very well said as sugar disease
1. Rice is bad for Diabetics – not true
All rice is not bad – Brown rice doesn’t have higher nutrient content than white rice. Brown rice has high vitamin and mineral content. Modern wheat, we eat today has far more gluten and less protein than its ancient counterpart. It is also far more hybridized now.
2. Six meals are better than three meals – not true
Eating frequently puts a strain on pancreas because it is not given a gap to produce and store insulin.
3. Calories are what matters – carbohydrates or fats – not true
low carb diet is preferable for diabetes, natural fats are good
4. Fasting is not good
5. Diabetes is a chronic progressive disease – not true and can be reversed in majority of cases.
6. Insulin is needed only in later stage and for severe Diabetes – No cannot be generalized
7. Diabetes Can’t be reversed – Not True
Diabetes can be reversed by Confirming to Diet, Right Exercise, Appropriate Dietary supplements, Adequate Sleep, and Managing Stress through practices like meditation and yoga.
How to Reverse Diabetes ?
Following the below practices and making them an integral part of your lifestyle will not only help reverse diabetes, but also aid you in living a healthier and more fulfilling life.
- Sticking to a higher protein, Low carbohydrates and natural fat diet,
- Practicing Intermittent Fasting
- Indulging in Right exercises will primarily aid in reducing Insulin resistance
- Yoga is another time-tested practice for overall health benefits. The below asanas are specifically designed for pancreas health –
- Ardha Matsyasana
- Meditation, especially “Nadishodana Pranayama” to calm the mind and release the stress
- Dietary supplements like Vitamin C, B-complex and Vitamin E for vital supplementation of nutrients.
Fasting, Diet and Diabetes
The key to balancing blood glucose is through – Diabetic diet plan – Exercise – Sleep -Good Nutrient level – Manageable stress
While diet is the key in reversing type ll Diabetes, it is not only what we eat, but also how we eat and when we eat that is of significance.
Intermittent Fasting also helps in –
1. Improved insulin sensitivity
2. Lowered triglycerides
3. Weight loss
4. Reduced sugar cravings
5. Normalizing ‘hunger hormone’ ghrelin
Exercise and Diabetes
- When you exercise, muscles absorb the glucose from the body, therby reducing the level of blood glucose
- Insulin resistance reduces
- Endorphins release – Endorphin is body’s natural painkillers
3 kinds of Exercises are vital for overall health and fitness, especially for Diabetics.
|Aerobic Exercise||Strength training||Flexibility training|
|Walking (30 minutes) 5/7||At least twice a week||5-7 days/week|
It is very important to stay well hydrated. Keep short acting carbs handy while exercising. Also, Morning is the best time to exercise since there is a less chance of drop in blood sugar.