How To Prevent Diabetes Naturally – 17 Best Home Remedies, Plus 4 Best Blood Sugar Support Supplements, Causes, and Symptoms
If you want to know how to prevent diabetes, the first thing you should understand is that “diabetes is a condition, not a disease”. You can manage diabetes and lead a normal life.
We have listed 17 best home remedies to help manage diabetes or prediabetic conditions.
Diabetes work like a slow poison. If not managed carefully, it may lead to multiple complications over a period of time.
Possible long term complications of type 2 diabetes
- Retinopathy (Eye damage)
- Cardiovascular diseases
- Nephropathy (Kidney damage)
- Hearing impairment
- Neuropathy (Nerve damage)
- Skin problems
- Alzheimer’s disease
- Risk of foot damage
- Diabetes can damage or impair almost every organ in your body
- Certain cancers are linked to diabetes
What is diabetes mellitus mean?
Diabetes mellitus is a condition where blood glucose levels are abnormal. The food you eat is converted into glucose and glucose is used for energy generation.
Cells receive glucose from the blood and produce energy. A person becomes diabetic when cells fail to receive glucose properly.
Type 1 diabetes is a condition where blood glucose levels are elevated, as the pancreas does not produce insulin. Insulin is like a key that allows blood glucose to enter your cells.
Whereas type 2 diabetes is due to insulin resistance. Enough insulin is produced and your body fails to utilize this hormone. The presence of glucose in the blood will signal the pancreas to produce more insulin. Over a period of time pancreas become weak and fails to produce required insulin.
Doesn’t matter if you are diabetic or you want to know how to prevent diabetes, it is never late. Spend some time and learn how to improve the quality of your life.
How to prevent diabetes by changing lifestyle and diet
It is possible to manage diabetes and prediabetic conditions by changing your diet and lifestyle. You can lead a normal life.
There are enough studies to show that regular workout, a healthy diet, and good lifestyle is an effective solution to manage diabetes.
1. How To Prevent Diabetes With Regular Workout
A regular workout is highly recommended for people suffering from diabetes. It is a well-known fact that muscles utilize glucose without insulin when you exercise regularly.
Commitment to a regular workout will be a great start. Target bigger muscle groups to increase the impact of workout on your glucose level. Bigger muscle groups are thighs, glutes, and muscles in your back.
Studies show that a regular workout will increase your insulin sensitivity. This study shows that medium-intensity exercise will increase insulin sensitivity by 51% and high-intensity exercise by 85%.
Regular workout has other benefits as it will improve your mental alertness, optimizes cardiovascular health, improves your metabolism, regular bowl moment, anti-aging, boosts your confidence and gets you in great shape.
2. How To Prevent Diabetes By Losing Weight
Studies show that the majority of diabetic or prediabetic patients are overweight or obese. Obesity and diabetes are closely linked, so losing weight should be on high priority.
Losing weight is the second most important remedy on how to prevent diabetes lists. More insulin is required to fulfill the need for an obese person. As a result, obese people end in a vicious cycle of hunger and overeating due to insulin impairment.
A clinical trial that involved 557 adults with impaired glucose tolerance were studied for 6 years. Individuals from these groups were divided into 3 groups as diet only, exercise only and diet & exercise. By the end of the trail, the combined result of these groups was a 51% reduction in the chances of developing type 2 diabetes. This study shows the importance of a good diet and weight management to prevent diabetes.
3. How To Prevent Diabetes By Taking Adequate Rest
Studies show that short sleep or long sleep can impact your health in many ways. People with prolonged habit of short sleep (< 5 hours) have high chances of getting type 2 diabetes.
People who sleep for long hours (> 8 hours) are mostly obese or overweight. Overweight will cause insulin impairment and it can lead to type 2 diabetes over a period of time.
For an adult, 7 to 8 hours of sleep is required. As your body needs that time duration for self-repair and maintenance. Studies have shown that 7 to 8 hours of sleep is optimum.
The body has an inbuilt system to cleanse and repair itself. The process of cleansing and relaxation happens between 11:00 pm and 3:00 am. Critical organs like liver, kidney, pancreas and other digestive organs cleanse and relax in this time frame. If you are awake at this time, you are interrupting the natural cycle.
4. How To Prevent Diabetes By Managing Stress
Stress hormones trigger the defense mechanism in your body by sending a signal to the brain. This signal is similar to the one which is triggered when you are in trouble. Your brain prepares you to fight or fly from the situation.
When stress hormones are trigged regularly, it will impact your health. The major health concerns will be cardiovascular diseases, high blood pressure, and diabetes.
When you are under stress it impacts your digestive system. As a result, the liver will release glucose to generate more energy. In this way, the extra glucose released in your blood may exceed the normal limit. Chronic stress will keep the blood sugar levels elevated and it may lead to type 2 diabetes.
Breathing exercises like inhale and exhale is an effective method to relax.
5. How To Prevent Diabetes By Avoiding Sedentary lifestyle
Studies show that a sedentary lifestyle leads to obesity or excess weight gain. In turn, obese or overweight people are prone to become diabetic.
As per a study, the people who watch television for more than 40 hours a week may develop type 2 diabetes. Health challenges due to obesity do not stop with diabetes, it will also lead to high blood pressure, heart problems, UTI, and kidney stones.
Be active and do not sit in one position for a long duration. Take small breaks and walk. Maybe you can go and have a glass of water or for something else.
You can use a fitness tracker to track your physical activities like the number of steps you took in a day, calories burned and duration of sleep. You can set a goal for yourself and track your progress.
Suggestion under how to prevent diabetes : The Best Fitness Tracker
Key highlights of LETSCOM smartwatch fitness tracker
- Heart rate monitoring & sleep tracking: Automatically monitor your daily real-time heart rate, and track your sleep quality status to get a better understanding of your health
- Accurately records your activity such as steps taken, distance traveled, calories burned, minutes active and your weekly/monthly accumulative data
- You can also see your fitness targets at a glance allowing you to easily control your rhythm of exercise, helping you to adjust and make your exercise as effective as possible
- Smart functions: music control, incoming call notifications with the option to long press to hang up, up to 10 alarm clocks, timer functionality, breathing guides, sedentary alerts, wrist sensor, target settings, all this plus the option to sync your data with Starve
- Battery life: Built with a 210mAh battery that only takes 2. 5 hours to charge and can be used for up to 10 days with a standby time of 30-45 days. You can adjust the screen brightness according to your needs
6. Quit Smoking
Adults are suffering from diabetes and the adult-onset diabetes count is increasing year after year. One of the major reasons for adult-onset diabetes is smoking cigarettes. It is estimated that 40% of smokers are likely to develop type 2 diabetes – Most of the people who are diabetic and smoke, die due to a heart attack or stroke.
Cigarette smoke combines with oxygen to cause oxidation stress in your body. Oxidants are the group of sick cells that destroys you from inside. Oxidation is the basis of all the known chronic diseases in the present time.
How to prevent diabetes? One of the answers is to Quit Smoking. It will take some effort and willpower to quit this addiction, it’s just a decision you have to make.
People addicted to smoking, alcohol, drugs or something else are deficient in sulfur. Take one drop of sulfur in the morning on empty stomach. Do it for 3 days and your tendency to addiction will come down by 60%-70%, rest is on your will power.
If you are severely addicted to whatever habit (smoking, alcohol, etc.), continue taking one drop every week for the next 2 months.
You can ask for Sulfur1000 in a homeopathy store. A 50 ml bottle should be enough – number 1000 is the potency in terms of homeopathy. Just ask for Sulfur1000 and the person in store will understand.
7. Limit Your Alcohol Intake
Alcohol can lead to impaired glucose tolerance and disrupt insulin secretion. The organ which is affected largely is your liver. The liver regulates glucose in your body and due to alcohol, its function is disturbed.
Alcohol has a duel effect on glucose level, it can increase or decrease glucose for a duration of 12 hours. If you take alcohol occasionally or on a daily basis, better you consult a doctor to know your limit.
Never take alcohol on an empty stomach, the impact of alcohol may lead to fatigue or a coma. This condition applies to both diabetic and nondiabetic.
If you want to get rid of alcohol addiction and prevent diabetes, check the topic number 6 to know the use of sulfur drops.
8. Limit Your Caffeine Intake
There are claims that coffee can help you prevent diabetes. There is no much evidence to support this claim.
If you are nondiabetic and looking for some ways to prevent diabetes, coffee may help you to an extent. That doesn’t mean you should not limit your intake. Limit yourself to 2-3 cups of coffee per day.
Limit your intake of coffee to 1 cup a day, if you are diabetic. As per a report which analyzed data from 7 studies, it shows that the coffee intake has raised blood sugar level in diabetic people.
You are the best person to judge how coffee is working for you. Check your blood glucose level on the day you drink coffee.
As an alternative to coffee, you can try hibiscus tea. This flower is beneficial for diabetics as it restores the insulin sensitivity – phytonutrients in hibiscus will help you lower the blood sugar level, also it controls high blood pressure.
Suggestion under how to prevent diabetes : Check The Best Hibiscus Tea On Amazon
9. How To Prevent Diabetes By Drink Water
Digestive health and diabetes are closely linked. A strong digestive system will not allow any food remains in your stomach for a long duration.
In a healthy person, the food will move from the stomach and small intestine in 6 to 8 hours. Then undigested food will move into the large intestine.
Diabetes will disturb the digestion process and food remains in the stomach for a longer duration.
Food which remains in the stomach for a longer duration will lead to a very low or very high blood sugar problem.
You have to pay attention to your digestive health to maintain healthy blood sugar levels.
To avoid digestion related problems eat easy to digest foods, exercise regularly and drink enough water in the right way.
Water and digestion process
How does the digestion process work? The moment you get a hunger signal, your stomach will start releasing stomach acids. Inturn these acids will help you digest the food.
Drinking a lot of water while eating is not good. If you do so, you are diluting the stomach acids which are there to digest the food.
Drink 2 to 3 glass of water at least 40 minutes before your supper or meal or breakfast. You can have a sip of warm water while eating.
Drink as much as water you want after 1.5 hours from the time you had food. If you feeling thirsty, have a cup of hot water after 40 minutes from the time you had food.
Benefits of drinking lukewarm water
Always drink lukewarm water for better digestive health and bowel movement. By default, our stomach is always warm in temperature. The habit of drinking chilled water or beverage will bring down the temperature. The prolonged habit of drinking chilled water will lead to health issues.
As the temperature of the stomach goes down, blood will rush towards the stomach area to raise its temperature. How does it affect your health? The blood which rushes towards the stomach is coming from the nearest organs (heart, liver, kidney, etc..). That means other organs have to compensate their need with less amount of blood. When this process repeats for a prolonged period it makes other organs weak and disease will start.
10. How To Prevent Diabetes By Using Healthy Oil
It is very important to select the right oil for cooking. If you ignore this point then your efforts to prevent diabetes may go in vain.
The list of good oils you can use are coconut oil, olive oil, flaxseed oil, sesame oil, Rice bran oil, canola oil, and walnut oil.
Vegetable oils are hydrogenized to increase the shelflife and these oils contain trans fats. Chemicals in these oils can cause oxidative stress and leads to many diseased. Read the label before you buy cooking oil.
11. Avoid High Sodium Diet And Packed Food
A high sodium diet will lead to high blood pressure, kidney stones, heart failure, stroke, and weight gain.
A high sodium diet will not cause diabetes, rather it will develop the conditions which can lead to type 2 diabetes.
A small amount of sodium will help retain water & minerals in your body. A high amount of sodium will retain too much water in the body and it will lead to weight gain. People who are obese or overweight are prone to become diabetic.
The daily need for an adult is 500 mg of sodium. We get sodium from natural sources like vegetables, fruits, grains, cereals, legumes, and nuts.
Food items developed for commercial benefits are high in sodium. Always check the label for nutrition values and keep a check on your sodium intake.
One of the best alternatives to regular table salt is rock salt, also known as Himalayan pink salt. Rock salt has many advantages over sea salt or some other form of salt.
Rock salt will improve digestion, stabilizes blood pressure, boosts immunity, promotes weight loss, reduce stress and boosts metabolism.
12. How To Prevent Diabetes By Adopting Whole Grain Diet
Whole grains are known to improve cardiovascular health. It also benefits people suffering from diabetes and prevent diabetes.
Researchers found that men who eat whole-grain have decreased the risk of diabetes by 34% – and for women, it is around 22%.
Whole grains works differently when compared to processed grains. The fiber present in the whole grain is difficult to digest and it delays the spike in blood sugar level. Also, it keeps your stomach full for a long duration so that you don’t crave food that often.
Some people complain that blood sugar spike happens even after shifting to a whole grain diet, why? Problem is that modern machinery (mostly commercial once) is powerful. These machines blend the fiber to such a fine powder that it becomes almost useless from a digestion point of view. The job of fiber is to delay the digestion process, sadly fiber fails when it is in the finest powder form.
Avoid processed grains like white rice or white flour or any other grain flour which lacks fiber. Check the label before you buy a product
A list of whole grains you can use is brown rice, whole oats, buckwheat, millet, quinoa, bulgur, amaranth, sorghum, and whole rye.
If you want to take control of the food which goes in your stomach, go for a home-based grain grinder. Buy whole organic grains and make flour at home.
13. Avoid Gluten
If you are diabetic, avoid gluten. If you are nondiabetic than it is up to you to avoid gluten or not. Before you make a decision, better you know what is gluten.
The structure of a whole grain is 3 layered. The first layer is called bran, the second layer is called endosperm and the third one is called germ.
Gluten is found in the white portion (second layer as endosperm) of a grain. This substance is sticky in nature and provides an elastic texture to the dough. If fiber is missing or removed at the time of processing the whole grain, it will spike blood glucose. Gluten will also cause constipation as it will not move out easily in the absence of fiber.
Wheat is rich in gluten. Avoid wheat-based products, especially if you are diabetic.
14. Shift To Plant Protein, Avoid Animal Protein
Studies show that animal protein diet may increase the risk of type 2 diabetes over a period of time. The best alternative to animal protein is plant protein.
Animal protein leads to cardiovascular diseases as well, which is even more dangerous for diabetic persons. Heart attack is one of the causes of death for people suffering from diabetes. A diabetic person does not feel pain and pass away in sleep.
To know the link between animal protein and the risk of developing diabetes, a group of 2300 nondiabetic individuals were observed for 19 years. Researchers found that the risk of developing type 2 diabetes is around 34%. If you want to prevent diabetes, minimize or avoid the consumption of animal protein.
You need 1 gram of protein per 1 kilogram of body weight. If you have any kidney alignments than this ratio of protein and body weight may not apply. Please consult a doctor or dietician for the best advice.
15. Avoid Added Sugar And Refined Carbs
Added sugar and diseases
There are two types of sugars, one is found naturally in fruits and vegetables. Another one is added sugar in packed foods.
Grains, fruits & vegetables are packed with sugar, fiber, vitamins, minerals, and protein. Natural food is balanced in all aspects and will not cause any problem.
Packed foods may contain added sugar for taste. The extra sugar which enters our body will lead to health problems.
Avoid the packed food that contains high sugar. Read the label for the percentage of sugar, sodium and fat content.
High sugar consumption will cause obesity, weight gain, and cardiovascular diseases. Excess weight and obesity will lead to diabetes.
Refined carbs and diseases
Whole grains are high in carbs and they won’t pose any threat to your health. Whole grains will have natural fiber and fiber controls the amount of sugar release in your blood.
Refined carbs come from refined grains where fiber is missing. Fiber and nutritious parts are removed while converting a ghole grain into a refined grain.
Refined carbs will lead to overeating and obesity. Also, it makes life miserable for people suffering from diabetes.
16. How To Prevent Diabetes By Eating Whole Fruit
Eating fruits is a confusing topic for diabetic people. There are some myths that fruits can cause diabetes or not good for diabetes.
As per the American Diabetes Association eating whole fruit is good for diabetes. Whole fruits are packed with fiber, vitamins & minerals, proteins and phytonutrients.
Always eat whole fresh fruit or frozen fruit. Processed fruits contain added sugars. Be careful while buying fruit juices or canned fruits.
There are different names to represent the added sugar in packed or canned food. It can be tricky to understand the label description. Read the label carefully.
Whole fruits you can eat without a second thought are apples, oranges, plum, peaches, pears, blueberry, grapefruit, cherry, grape, kiwi and riped or little greenish banana.
Fruits to avoid are watermelon, dried fruit, fruit juices, fruit-flavored drinks.
17. How To Prevent Diabetes By Eating Fresh Vegetables
Fresh vegetables contain sugar, starch, and fiber. The fiber of vegetables is hard to digest and it will not allow sugar spike.
Make fresh vegetables as the center of your diet. Vegetables are rich in phytonutrients, vitamins & minerals.
Fiber will help you maintain good digestive and colon health. Fresh vegetables will help you cleanse your body.
A list of vegetables you can eat is
- green beans
- bok choy
How to prevent diabetes by taking the best blood sugar support supplements
PurePremium – Promote Glucose Metabolism And Cardiovascular Health
PurePremium is an all-rounder in terms of Blood sugar support, Antioxidant and cholesterol control. This brand is composed of important ingredients like Guggul, Bitter melon extract, Licorice root extract. Please read the complete list of ingredients on its label.
Key highlights of this supplement
- Supports cardiovascular health
- Regulates blood sugar levels
- Promote healthy glucose metabolism
- Lower blood cholesterol levels
- Improves metabolic rate and weight loss
We are highlighting a few ingredients of PurePremium. These ingredients are known for their amazing health benefits.
Chromium is an essential mineral to regulate insulin and metabolism of carbohydrate, protein & lipids. Studies showed that diabetic people are deficient in chromium. Insulin resistance can increase the risk of cardiovascular diseases. Chromium can improve insulin sensitivity and reduce cardiovascular risk.
Vanadium can lower cholesterol, triglycerides, and elevated blood glucose levels. Some studies show that vanadium can lower the insulin requirement by 75%
- Alpha Lipoic Acid
One of the long term complications of diabetes is neuropathy. ALA is known to minimize the risk of neuropathy by controlling oxidative damage.
Studies show that ALA can improve blood glucose levels and insulin sensitivity. It can regulate the level of LDL, HDL, and TC.
Botanica Boost – Blood Sugar Support And Healthy Pancreas Function
Are you looking for an ayurvedic supplement for blood sugar support? If yes, then this product is an amazing solution in its category. This supplement contains the most effective herbs found in nature.
Key highlights of this supplement
- Promotes normal blood sugar levels
- Protects from free radical damage
- 100% NATURAL herbal blend includes 17 herbs from the ancient Ayurvedic system
- Promotes weight loss,
- Supporting increased metabolism
- Aiding in liver cleansing to strengthen the immune system
Few ingredients in this supplement and their benefits.
Gymnema Sylvestre is known to reduce sugar craving, Lower blood sugar levels, improves insulin production, protects from heart disease and promote weight loss.
Ashwagandha reduces cortisol level, reduces depression, reduces inflammation, lowers cholesterol and triglycerides, anti-cancerous and reduces blood sugar level.
Azadirachta indica is anti-bacterial, anti-fungal in nature, Immune booster, prevents blood clots, promotes heart health.
Tribulus Terrestris is known to lower blood sugar & cholesterol level, Enhances libido and testosterone level.
NutriFlair Ceylon Cinnamon – Healthy Blood Sugar Support, Joint Support, Anti-inflammatory & Antioxidant
NutriFlair has developed an amazing supplement for blood sugar support. This supplement is made up of Ceylon Cinnamon.
Ceylon Cinnamon is the best alternative medicine to control blood sugar. The best part is it does not cause any long term side effects.
Key highlights of this supplement
- Supports healthy blood sugar levels,
- promotes heart health,
- helps with weight management,
- helps with joint pain,
- serves as a power anti-inflammatory supplement
Ceylon Cinnamon can control high blood pressure. It can help you maintain good heart health and protects you from other complications of blood pressure.
Ceylon Cinnamon is a powerful antioxidant and it can fight cancer.
Ceylon Cinnamon is can cure many digestive ailments and strengthens the immune system. It will not allow the blood sugar level to spike too fast.
Nutrivein Premium Berberine – Supports Glucose Metabolism, Immune System, Blood Sugar, Cardiovascular & Gastrointestinal Function – Insulin Stabilizer for Diabetes
Nutrivein contains Berberine HCI 1200mg per serving. This is an amazing supplement for those who want to control blood sugar levels, weight loss solutions, mood enhancers, control stress, healthy digestive system, heart health, anti-inflammation support and maintain healthy brain function.
Key highlights of this supplement
- Boosts glucose metabolism
- Controls blood sugar levels
- Improves concentration and memory
- Supports intestinal health
- Promotes weight loss
- Improves heart health
Studies show that Berberine is an effective solution for diabetic and pre-diabetic people.
In a small trial, Berberine was given to the type-2 diabetic patients for 3 months. People who received Berberine has shown some improvement in blood glucose levels.
The conclusion of this trail is that berberine is an effective and safe treatment for type-2 diabetes.
In another study, Berberine was given to 36 adults newly diagnosed with type 2 diabetes. The effect of Berberine was similar to Metformine on hypoglycemia. There was a significant decrease in blood glucose levels, triglycerides, and total cholesterol.
Causes for diabetes type 2
Every year millions are diagnosed with blood sugar disorder and the majority of cases are type 2 diabetes.
The common factors which attribute to type 2 diabetes are obesity, overweight and sedentary lifestyle.
Diet is also responsible for blood sugar disorder. In the present time, the consumption of sodium, man-made sweeteners, and fatty food has gone up drastically.
100 years back, the human population uses to survive mostly on freshly cooked food at home. Most of the ingredients were fresh vegetables, legumes, lentils, cereals, and whole grains.
Now the scenario has changed, most of the food we eat is processed and altered. Commercial benefits have invented hybrid food.
There is another belief that genetics can determine the disease of an individual. Diabetes is closely liked to genetic factors.
Causes for diabetes type 1
The exact reason for type 1 diabetes is unknown. For some reason, immune systems attack beta cells found in the pancreas.
Beta cells produce insulin in the pancreas. The absence of these cells will cause disorder in blood sugar metabolism.
Genetics could be one of the reasons for type 1 diabetes. There is no such evidence to strongly prove this theory.
Apart from the genetic factor, it is believed that the environment and viruses can cause this problem.
Gestational diabetes causes
Gestational diabetes is a temporary blood sugar disorder in pregnant women. The occurrence of this diabetes is low in numbers.
During pregnancy, the body goes through some hormonal changes. These changes can impact insulin production and low insulin will cause a blood sugar spike.
The need for extra insulin increases with weight gain. Usually, most of the women produce enough insulin.
Common diabetes symptoms in women and men
In the majority of cases, diabetes is detected in later stages. By the time you identify drastic changes in your body and go for a health check-up, diabetes might have got worst.
It will save you a lot of time and money if you can identify blood glucose disorder in its initial stages.
Be cautious and always keep an eye on the following symptoms.
- Skin problems
- Unintentional weight gain or loss
- Frequent fatigue
- Eye related problems like poor vision or blurred vision
- Urge to pass urine frequently
- Craving for food due to hunger
- Increased thirst
- Wounds do not heal quickly than usual
- Tingling sensation in hands and feet. Partial loss of sensation
- Darkened skin around neck and armpits or some other portion of the body
- One of the reasons for Urinary tract infection(UTI) is diabetes
- Swelling in gums
- White patches in the mouth
Diabetes symptoms in women
These are some of the symptoms of women suffering from blood glucose disorder.
- Pain at the time of intercourse
- Itching and pain in the vagina
- Low desire for sex
- Irregular periods
Diabetes symptoms in men
There are some specific symptoms in men suffering from blood glucose disorder
- Low testosterone level
- Erectile dysfunction
- Decrease in muscle mass
- Itching around the head of the penis
Symptoms of prediabetes
It will be difficult to identify if a person is prediabetic or not. Blood sugar level will be a little high and there will be no such signs or symptoms to notice.
Over a period of time as the blood sugar levels are increasing the following symptoms may appear.
- Blurr vision
- Without any reason weight loss or gain
- Frequent urination
- Decrease in muscle mass
- Skin color turns dark near the neck and armpits
What is gestational diabetes symptoms
There will be no such signs and symptoms to identify as it is in the case of type-1 & type-2 diabetes.
Few women may experience symptoms like frequent urination, thirst, mild urinary tract infection.
During pregnancy, there will be certain tests that are done on a timely bases. One such test is to check blood glucose levels. Any spike in blood glucose levels will be identified well in time.
We have listed the 17 most effective ways of how to prevent diabetes naturally. Apply them in combination and you will see some good health results.
Home remedies mentioned listed under how to prevent diabetes – are the suggestions that will benefit you over a period of time. Please contact a doctor in case of an emergency.
Follow Us On