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Diabetes Care

Ayurvedic food & lifestyle suggestions

for people with pre-diabetes & Diabetes

 Practice Circadian rhythm fasting

Circadian Rhythm Fasting involves eating after sunrise and stopping after sunset, generally between 7 a.m. and 7 p.m. Follow this schedule: a light breakfast, a heavy to moderate lunch, and a very light dinner, based on your appetite. After dinner, refrain from eating anything other than water until the next day's breakfast, after sunrise. Practicing this type of fasting can miraculously improve your insulin sensitivity while reducing resistance.

Exercise daily

This is nonnegotiable. A sedentary lifestyle is the No. 1 cause for insulin resistance. Once you start exercising for 30-45 minutes a day (which involves walking, running, jogging, or dancing for 20 minutes, yoga asanas for 15 minutes, and 15-20 minutes of meditation), you will eventually start losing weight and feeling more energetic. Exercise also improves your appetite, insulin sensitivity, and brings hormonal balance.

Yogasana

Yoga asanas can be a helpful tool for managing diabetes by improving blood sugar control, enhancing insulin sensitivity, and reducing stress, a common trigger for blood sugar fluctuations.
  • 1. Sun Salutations (Surya Namaskar): This sequence of 12 poses is a great full-body workout that enhances blood circulation, lowers blood sugar levels, and improves insulin sensitivity.
  • 2. Legs-Up-the-Wall Pose (Viparita Karani): This pose helps relieve stress, regulates blood pressure, and improves blood glucose levels. It's also a relaxing pose that can be held for a longer duration.
  • 3. Seated Forward Bend (Paschimottanasana): This asana promotes weight loss, lowers blood pressure, and reduces anxiety, all of which can be beneficial for diabetes management.
  • 4. Reclining Bound Angle Pose (Supta Baddha Konasana): This pose calms the nervous system, regulates blood pressure, and stabilizes blood glucose levels.
  • 5. Bow Pose (Dhanurasana): This pose strengthens and regulates the pancreas, making it helpful in managing diabetes.
  • 6. Upward-Facing Dog (Urdhva Mukha Svanasana) and Cobra Pose (Bhujangasana): These backbends help improve circulation, stimulate abdominal organs, and potentially lower blood pressure.
  • 7. Plow Pose (Halasana) and Supported Shoulder Stand (Sarvangasana): These poses can improve circulation and stimulate thyroid function, which can indirectly impact diabetes management.
  • 8. Child's Pose (Balasana) and Corpse Pose (Shavasana): These poses promote relaxation and stress reduction, which is crucial for managing blood sugar levels.
  • 9. Half Spinal Twist Pose (Ardha Matsyendrasana): This pose can improve digestion and help regulate blood sugar levels.
  • 10. Standing Forward Bend (Uttanasana): This pose can help with weight management and improve blood sugar control.
  • 11. Vajrasana: This pose is safe to do after meals and can enhance digestion and stabilize blood sugar levels, while also calming the mind.
  • 12. Kapalbhati Pranayama: This breathing exercise is known to stimulate abdominal organs and glands, helping to regulate blood sugar levels.

Eat clean

Avoid EXCESS White Sugar, Deep fried foods, Stale & Heavy foods, processed & packaged foods and everything that makes you feel bloated.
In Ayurveda, diabetes is considered as kapha dominant disease so individuals with diabetes should generally avoid foods that increase Kapha dosha like heavy, oily, and sweet foods that can worsen insulin resistance. Specifically, foods high in refined sugars, simple carbohydrates, and saturated fats should be limited. Additionally, excessive intake of certain fruits, like banana, chikoo, grapes, and mango, should be avoided
Food that are actually healthy but still should be avoided by people with pre-diabetes & diabetes: Curd/Yoghurt, Jaggery, Salt (in excess), Rice (replace it with millets like barnyard millet, foxtail millet), Wheat (replace it with millets like Jowar, Ragi, Amaranth, etc)
Maintain healthy Weight (lose weight if you’re obese) especially Belly/Tummy fat. Waist circumference is an important indicator of abdominal fat, which is a key risk factor for type 2 diabetes.
To prevent diabetes (for people with pre-diabetes and others at risk) and to maintain healthy sugar levels (for people with diabetes), men should aim for a waist circumference below 40 inches, while women should aim for below 35 inches.
Consume herbal formulations like Dia-Care Churna & Dia- Heal Tea along with Rasayanic minerals like Dia- treat tablet everyday for 12 weeks to see the magic
Diacare specifically helps improve insulin sensitivity and reduce resistance, helping you lose weight, reduce hirsutism, helping with hormonal balance, regulate periods and even manage high sugar levels.
Dia-Heal kwath churna helps improve Skin, Sleep, Hair & Mental Health while keeping your sugar levels in check.
Dia-treat helps prevent diabetes complications like cholesterol and heart issues.