If you are suffering from Type 2 diabetes and would like to lower your blood sugar levels without taking too much medications, the following steps may be followed:-
(a) Exercise: For diabetic patients, regular exercise is a must. Exercise burns the excess fat and excess sugar from your system. It burns the sugar as energy and also helps to store it in the muscles in the form of glycogen. This glycogen is used during increased physical activity and stress.
Walking is a very good exercise. Twenty to thirty minutes brisk walk per day, for at least five days a week is necessary to lower your blood sugar levels. Doing regular household work or gardening is also beneficial.
(b) Diet: Diet plays a major role in controlling diabetes. The main thing is to control the intake of carbohydrates. The diet should contain foods which have a high fiber content. Fiber helps to reduce weight and cures constipation. Eat a lot of fresh fruits and vegetables. Avoid bakery products and fast foods. The fat intake should be between 15 to 30 grams per day. Instead of two or three heavy meals, eat a number of small meal throughout the day. Try to eat at a fixed time.
(c) Green tea: Drinking green tea has a lot of benefits. It is full of antioxidants as well as it helps to reduce sugar.
(d) Decaffeinated coffee: There are some compounds present in decaffeinated coffee which help to control blood sugar. But don't add sugar to it.
(e) Avoid stress: An increase in stress levels leads to an excess secretion of stress hormones like adrenaline which increases blood sugar levels. You must try to avoid stress as much as possible. Try yoga or other relaxation techniques.
(f) Sleep well: A good sleep helps to reduce stress. It also helps to control your blood sugar levels. For example, if somebody suffers from 'sleep apnea' which is caused due to a lack in the supply of oxygen, it may lead to an increase in blood sugar levels.
