Appropriate Nutrition, adequate Physical Activity, reduced intermittent Stress & minimized disturbed Sleep contribute to reducing sugar levels and in many cases even reversing diabetes. Here is how each of these factors influence diabetes.
Meals with 20 or less glycemic load (GL) aid in uniform supply of insulin thus enabling a slow release of sugar into the blood stream. Most Indian meals have as high as 50 to 60 glycemic load, which result in insulin spikes and lows through the day. This then results in increased sugar levels after the meal and frequent hunger pangs through the day.
People with diabetes have a condition called “Insulin Resistance”, which means that the cells do not respond to insulin effectively. Physical activity that aids in insulin sensitivity is “strength training” outside of COMFORT ZONE. People having weight induced diabetes require to balance “strength training” with “cardio vascular fitness” as well as lifestyle movements of approx.. 10000 steps.
Intermittent Stress or imagined stress increases the sugar levels considerably for most clients. Here is how it happens; when people perceive stress, the hormone cortisol is released. Insulin and Cortisol are directly co-related and hence sugar levels go up. Stress also increases the propensity of Binge / stress / comfort eating which, further increases sugar levels. There are many quick (DIY) do-it-yourself, techniques available that can aid you to reduce stress levels in a few minutes.
Disturbed or less sleep causes increase in appetite-stimulating hormone ghrelin, which leads to increased appetite, sugar cravings and a natural tendency to resort to comfort foods. This further increases sugar levels. Short power naps, guided mediation for about 15 to 20 minutes & other mind relaxing techniques can give the body similar effect, as a night of restful sleep.
Deepika Chalasani is a Clinical Nutritionist, Mind and Body Transformation Coach and co-founder of Fit4Life India, an integrated nutrition and wellness organisation for Indians that provides complete solutions, addressing health and wellness challenges of individuals by working on their overall well being. Deepika, Dietician & Nutritionist in Hyderabad, India and can be contacted via email deepika.chalasani@gmail.com or Mobile +91 94910 11202.
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