Diabetes cases in India to rise by 73 per cent by 2050: 5 easy ways to lower blood sugar levels naturally

The diabetes cases in India are set to rise by 73 per cent by 2050. The new study has sounded a warning to those adopting unhealthy lifestyles, irregular diets, stress and lack of physical activity. 

 

As per the International Diabetes Federation, 89.8 million people suffer from diabetes in India. India is home to the second-largest number of diabetics globally, with a prevalence rate of around 12 per cent. 

 

Consuming high-calorie foods and drinks, saturated fats, and sugars can lead to insulin resistance, a precursor to diabetes. Regularly eating processed and fast foods, coupled with a lack of exercise contributes to obesity, a major risk factor for diabetes. 

 

Five ways to lower blood sugar naturally

 

By producing insulin, the body usually manages blood sugar levels. However, multiple factors affect this blood sugar management and lead to high blood sugar. Blood sugar management is significant for people with diabetes. 

 

1. Physical activity

 

Regular exercise and physical activity help to manage weight and increase insulin sensitivity. Exercise also helps muscles to use blood sugar for energy and muscle contraction. Walking, running, weight training exercises, swimming etc are some of the useful forms of exercise. 

 

2. More fiber intake

 

Fiber slows carb digestion and sugar absorption, promoting a more gradual rise in blood sugar levels. A high-fiber diet could improve the body's ability to regulate and minimise blood sugar levels. 

 

3. Choosing low glycemic foods 

 

Glycemic foods are those that contain carbohydrates and are ranked on the Glycemic Index (GI). The GI measures how quickly carbs break down during digestion and how rapidly the body absorbs them. Eating low-GI foods may reduce sugar levels in those with diabetes. 

 

Foods with low GI include: barley, oats, beans, lentils, legumes, non-starchy vegetables, and beans. Adding protein to your plate also is helpful. 

 

4. Managing stress levels

 

Studies have found that stress has a direct effect on blood sugar levels. Hormones called glucagon and cortisol cause the blood sugar levels to rise. Exercise, meditation, journaling, arts and crafts, and deep breathing are some of the ways to cope with stress. 

 

5. Getting quality sleep

 

Adults are advised to get 7 to 8 hours of sleep at night. Sleep deprivation raises levels of cortisol, which plays an essential role in blood sugar management. 

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