How to Manage Diabetes

Currently, India is home to nearly 62 million diabetics. No longer, diabetes is associated with higher income group, as more and more people from lower and middle-income background are suffering from type 2 diabetes. Colloquially known as ‘sugar’ or ‘high sugar’ uncontrolled diabetes is a multi-system disorder that affects the health of your heart, eyes and kidneys.


In the human body carbs is broken down into sugar or glucose post digestion. The sugar is the fuel for the cells and the insulin, a hormone secreted by the pancreas holds the key that opens the cells and allows sugar in the blood stream to enter inside the cells. In the patients of diabetes the mechanism of insulin gets hampered. Either the pancreas stops making insulin (type 1 diabetes) or the cells become resistant to it (type 2 diabetes). As a result, the cells do not get their fuel (sugar: the simplified form of carb) and there is sugar overload in the blood, which releases through urine. The real diabetes epidemic comes from type 2 diabetes. One of the primary, causes of diabetes in Indians is sedentary lifestyle. The other reasons for diabetes are diet and the Indian gene pool.


Initially, the symptoms of diabetes include fatigue, dry mouth, frequent urination and increased hunger especially after eating. The other symptoms are unexplained weight loss, even after eating well and hunger, blurred vision and headaches. More often than not, people choose to ignore  initial signs of diabetes. Undiagnosed diabetes remains a bigger threat. Nearly, 60 percent people in India suffer from undiagnosed diabetes that leads to serious health complications, like heart disease, kidney and eye disorders.


Long-term complications include heart attacks, blindness, kidney disease, nerve damage and foot infections that lead to amputation of limbs, dental damage, and so on. Around the world, a lower limb is lost to diabetes every 30 seconds. Diabetes is the most important risk factor for heart disease. Many of these complications do not produce any symptom in the early stage and most can be prevented with a combination of regular medical care and blood glucose monitoring. User-friendly blood glucometers that monitor blood glucose levels at home can indicate how well diabetes is controlled and serves as a guide to adjusting therapy

Diabetes is a lifestyle disease and you have to learn to live with it. Though initially you may feel angry or overwhelmed, you a plan to manage diabetes with few essential steps will make it easier for you to eat well and stay active. Diet and exercise are the two cornerstones of managing diabetes.

1. Increase your level of physical activity. Diabetics need to keep their weight in check.  Exercise regularly, at least 30 minutes for five times a week or 150 minutes per week.  To increase your insulin sensitivity, moderate exercise is better than no exercise, but intense exercise is even better. Therefore, it makes sense to enroll in a class of aerobics, Zumba dance. When you exercise intensely, your body uses more glycogen, the stored form of glucose. To replace those stores, glucose is pulled from the bloodstream.

2. Make intelligent food choices. Choose foods that are lower in fat, trans fat and calories. Avoid sugary drinks. When eating a meal, fill half of your plate with fruits and vegetables, one quarter with a lean protein, such as beans, or chicken without the skin, and one-quarter with a whole grain, such as brown rice or whole wheat pasta.  Increasing fiber intake keeps your blood sugar stable. You should add leafy greens to your dough and substitute daliya (roasted wheat flakes) with cereal to get more fiber in your diet. Rather than eating three large meals, eat six small meals.

A diabetic should avoid eating rice, potato, refined flour, deep fried foods and red meat. Very sweet fruits, like grapes and chickoo are off limits for a diabetic. Vegetables like palak (spinach), leafy greens, Dudhi (bottle gourd) are good for diabetics. If the diabetic suffers from kidney problems, they should have more of fresh vegetables and less of protein.

3. Keep a check on your stress level. Stress can raise your blood sugar. Learn ways to lower your stress. Try deep breathing, gardening, taking a walk, meditating, working on your hobby, or listening to your favorite music.

4. Go for regular tests. Diabetics need to meticulously control their blood pressure and blood sugar. They should be careful about the health of their feet and eyes. A regular urine test is required to detect the health of their kidneys.



The first mention of diabetes dates back to probably 250 BC. Traditionally, Ayurveda has been recruiting herbs, like gurmar (Gymnema Sylvestre), bitter melon, apple cider vinegar, neem and jamun for managing diabetes.  Today, clinical studies have validated the efficacy of these herbs and foods in lowering blood sugar and boosting insulin sensitivity.

Apple cider vinegar helps in managing blood sugar. The acetic acid found in apple cider vinegar interferes with the absorption of starch, but a 2004 study conducted at Arizona State University has found that subjects who drink 20 grams of apple cider vinegar, 40 grams of water and a teaspoon of saccharine (a natural sweetener, like stevia will be better) had 34 percent lower after-meal blood glucose. Therefore, begin drinking your apple cider vinegar tonic at bedtime and exercise a better control over your blood-glucose level.

Treatment of diabetes involves keeping a better control on your blood glucose level, keeping weight in check, eating right diet, taking prescription medicines and recruiting herbs, as and when needed. Most importantly, remain proactive, go for regular health checks and enjoy life.


Top 10 Reasons to Use Apple Cider Vinegar Every Day

Alternative health practitioners believe that the major missing piece of the healing puzzle is to move the body’s pH to a slightly alkaline state, as many inflammatory diseases, like allergy, diabetes, and arthritis have their roots in the acidic pH. Made from fermented apple juice, apple cider vinegar is an amazing health tonic, if it is raw, unfiltered and un-pasteurized. The real reason for health benefits of apple cider vinegar is ‘mother’, a cobweb-like structure that it lends vinegar a cloudy appearance and is found in only organic apple cider vinegar. According to several health sources, apple cider vinegar is loaded with potent antioxidants like vitamin C, vitamin E, vitamin A, B-complex vitamins, Additionally, acetic acid, enzymes, and minerals in apple cider vinegar promote good health and wellbeing. A bit short of a health elixir, apple cider vinegar is the health panacea, most of us have been looking for and in 10 ways apple cider vinegar improves health and well-being of city folks like us.


The most noticeable effects of apple cider vinegar on your health show in improved immunity, energy, digestion and reduced weight. Besides, there are many other ways in which this health tonic will benefit you. Just trust apple cider vinegar for a natural solution to your niggling health concerns.


Weight on your mind? Begin drinking apple cider vinegar tonic to lose weight. Dilute 10ml vinegar in a glass of warm water and drink it in the morning on an empty stomach and before meals. Acetic acid lowers water retention, improves metabolism, restricts appetite and interferes with the assimilation of starch. The bonus effect is natural weight loss.


Diabetes management with apple cider vinegar is possible, as it helps stabilise your blood sugar. Several studies have found that apple cider vinegar helps lower blood sugar, which is very useful for diabetics. A 2007 study of 11 people with type 2 diabetes found that taking two tablespoons of apple cider vinegar before bed lowered glucose levels in the morning by four percent to six percent


When metabolic waste deposits in connective tissues of the joints, it inflames your joints. A classic symptom of arthritis is painful joints and a tonic made from apple cider vinegar helps flush toxins from the body. Rich in magnesium, apple cider vinegar increases your body’s ability to absorb calcium for flexible and pain-free joints.


2300 years ago, in 300 BC, Hippocrates, the father of modern medicine prescribed apple cider vinegar to treat a cough and cold. It stands true even today. Potassium-rich apple cider vinegar helps thin mucous and prevent germ growth. Mix apple cider vinegar in warm water and use it to gargle a sore throat.


Excess minerals get deposited in kidneys as stones, which can be as small as a grain of sand to as large as a pearl. These mineral deposits can be excruciatingly painful. Apple cider vinegar works as a wonderful detox tonic and helps dissolve kidney stones. All you need to do is to mix two tablespoons of organic apple cider vinegar in a warm glass of water and drink three times a day (early in the morning and before meals).


Apple cider vinegar works when antacids fail to treat acid reflux and indigestion. Contrary to popular belief, acidity is a result of less acid in your stomach. Rich in acetic acid,  you should use apple cider vinegar to treat acid reflux and indigestion.  Upset stomach, a symptom of stomach flu is a condition where the gastrointestinal tract is inflamed, as a result of contracting a viral infection. Body aches, vomiting diarrhea and nausea are other symptoms of an upset stomach that appear after 48 hours of exposure to the virus. Though upset stomach heals on own, but apple cider vinegar infused drink can expedite the process. Add one teaspoon of apple cider vinegar to a glass of water or any fruit juice. Drink it before meals until you get complete relief from stomach flu symptoms. Pectin in apple cider vinegar soothes irritated stomach lining. You can even add a tablespoon of vinegar do an apple cider vinegar tonic. Drink this every few hours and you’ll begin to feel better.


The debilitating leg cramps is a symptom of potassium deficiency. To earn relief from leg cramps, mix 10ml of apple cider vinegar with a teaspoon of honey in water and drink it to give your legs that much needed potassium shot.


Rich in acetic acid, apple cider vinegar reduces bad cholesterol and triglycerides in arteries. It helps increase good cholesterol and normalizes blood pressure. This helps improve your heart health.


Apple cider vinegar works effectively to soothe rashes and sunburn.  According to the book, “Dr. Earl Mindell’s Amazing Apple Cider Vinegar,” by Dr. Earl Mindell, dilute the vinegar with water and wipe it over the rash with a cotton ball to relieve inflammation, reduce irritation and itching, and encourage healing.  To get relief from sunburn, soak a clean piece of gauze in apple cider vinegar and apply it directly on the sunburn.

10.       BOOST ENERGY

Next time you overwork yourself, at a gym or at home, reach out for apple cider vinegar. When lactic acid builds up in the body, it causes fatigue. Amino acids and potassium in apple cider vinegar work as an antidote and help boost energy.


Mix 10ml of apple cider vinegar in a glass of warm water. Drink it in the morning and before meals. To enhance taste, add a dash of honey to the apple cider vinegar concoction. You can also use apple cider vinegar on your salads and dishes.

Make friends with apple cider vinegar and your health will thank you big time.