Meethai- be it gulab jamun or jalebis, we Indians love desserts. We always crave “Khane ke baad kuch meetha”- this love for sugary delights is quite innate. Eating sweet delicacies can definitely improve a person’s mood and cheer them up but one should put a limit on their intake- as an excess of anything is not good for health similarly it is necessary to keep in check the amount of sugar that goes in our body is also important for the body.
Indians are becoming victims of diabetes at a faster speed, with more than 101 million people living with diabetes and 136 million people being at the prediabetic stage: If it is not a hue or cry then what it is? Modern lifestyle has made us lethargic, we have become so used to comfort and convenience that we have started neglecting our body also. This accompanied with a stressful work environment extinguishes even the little motivation to exercise, stay fit, and eat healthy.
Diabetes- is a chronic condition that develops when the body is unable to perform either of the following functions:
- The pancreas does not release enough insulin to meet the body’s requirements for various reasons, or
- When the body is unable to properly utilize insulin owing to resistance.
Diabetes can be managed and regulated but not completely cured. The Ayurvedic medicine system consists of various natural remedies and practices that help in managing blood sugar levels and aid in keeping diabetes in check.
Understanding Type 2 Diabetes
Diabetes can be of the following types:
- Type 1 Diabetes: It is a chronic condition in which the pancreas is unable to secrete sufficient insulin or no insulin because the body’s immune system attacks and destroys beta cells (insulin making cells)- resulting in increasing blood sugar levels.
- Type 2 Diabetes: It is also characterized by a chronic condition in which the pancreas is unable to secrete sufficient insulin or no insulin, but is different from Type 1 diabetes- where autoimmune cells attack beta cells.
- Gestational Diabetes: As one can assume through its name, this diabetes is usually diagnosed during pregnancy in women. Women are at higher risk of developing T2DM (Type 2 diabetes) later in life if they are diagnosed with gestational diabetes.
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T2DM
About 90 percent of cases of diabetes belong to T2DM (Type 2 / adult onset diabetes). The two major contributing factors that increase the risk of Type 2 diabetes are obesity and lack of exercise– sadly which is very much prevalent and growing in our modern day society.
Early Symptoms
- Frequent urination
- Feeling tired
- Feeling thirsty
- Slow healing
- Increase in appetite
- Blurred vision
- Sudden weight loss
- Itchiness
Causes
- Overweight
- Obesity
- Insulin resistance
- Genetic predisposition
- Modern lifestyle
Even though there is currently no cure for diabetes, there is still hope as the condition is very much manageable, and via the right guidance diabetic patients can lead a fulfilling, normal, and healthy life. Increased blood sugar levels can be manageable and controllable by manageable with the help of the following:
- Medication
- Healthy lifestyle
- Dietary changes
- Exercising regularly
- Regular checkups.
It’s important to understand that in order to lead a healthy lifestyle one must take management of diabetes very seriously. Elevated blood sugar levels contribute to various other health issues thereby resulting in several comorbidities such as,
- Cardiovascular diseases
- Kidney disease
- Sleeping disorders
- Mental health issue
Ayurveda
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Ayurveda is known as the ancient holistic medicine system with a long standing history which can be traced back to 5000 years. It focuses on the well being of the main trio inorder to achieve optimal well being, that is, body, mind, and soul. It not only treats symptoms of illness but goes one step beyond it and preaches the idea of complete physical and mental well being to achieve optimal health. According to Ayurveda the universal life forces manifest as 3 doshas: Vata, Pittah, and Kapha. These doshas derive their qualities from following 5 elements:
- Akash (Sky)
- Vayu (Air)
- Prithvi (Earth)
- Agni (Fire)
- Jal (Water)
Collectively these 5 elements are known as Panchabhuta. Peoples’ constitution is made of a combination of these doshas and an imbalance in the 3 doshas give rise to illnesses. In the realm of Ayurveda diabetes is described as Madhumeha, which means excretion of sweet urine.
Ayurvedic Way of Controlling Blood Sugar Levels
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Following the Ayurvedic way of living and embracing it’s teachings will not only help in managing blood sugar levels but also prevent prediabetic patients from turning into diabetic patients.
- One must establish and follow “dincharya” (daily regimen) in their life- It is necessary to follow a daily routine which enhances your productivity: Taking at least 8 hours sleep, waking up on time, cleansing oneself and maintaining hygiene, eating at proper time, and regular interval doing exercise/ yoga/ meditation. This helps in giving direction to your life and helps one feel more aligned with their surroundings.
- Embracing healthy eating habits is important for management of blood sugar levels. The key point to remember here is to eat healthy by eating what is right for the body. Consciously making efforts to eat a well portioned, balanced diet, including more seasonal fruits and vegetables in diet, drinking lots of water, avoiding junk foods, alcohol, and foods that are high in sugar content are one of the baby steps.
Following natural plants and herbs have antidiabetic potential and including them in your diet helps in better management of blood sugar levels:
| Plant Name / Natural Herbs | Common Name | Anti diabetic Effect |
| Aloe Vera | Aloe | Hypoglycemic effect |
| Azardirachta Indica | Neem | Anti-diabetic activity |
| Ocimum Sanctum | Holy basil | Blood sugar reduction |
| Eugenia Jambolana | Jamun | Anti-hyperglycemic effect |
| Murraya Koenigii | Curry patta | Hypoglycemic effect |
| Aegle Marmelos | Bel | Decrease blood sugar |
| Momordica Charantia | Bitter gourd | Anti-hyperglycemic agent |
| Withania Somnifera | Ashwagandha | Hypoglycemic effect |
| Emblica Officinalis | Amla | Hypoglycemic effect |
| Ipomoea Batatas | Sakkargand | Reduces insulin resistance |
| Punica Granatum | Anar | Anti-hyperglycemic effect |
- Be active- Keep your body moving, sweat out all extra calories, as the more you sweat the more your body’s ability to use insulin and absorb glucose improve. Thereby denote at least half an hour in your routine to physical activities like brisk walking, playing sports, exercising, gym, or practicing yoga.
Following yoga asanas benefits in diabetes management by improving circulation and stimulating pancreas along with improving overall wellbeing (by promoting peace, relaxation and mind clarity).
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| Yoga Asanas | Benefits |
| Meditation (Dhyan) | Positive influence on the level of sugar |
| Surya namaskar | Stimulates production of insulin via brain signaling |
| Aum chanting | Mind stabilization and negative thoughts removal |
| Kapalbhati | Enhance the pancreatic β-cells efficiency |
| Yoga nidra | Decrease of postprandial and fasting blood glucose level |
| Prana mudra, surya mudra, linga mudra | Decrease sugar levels, promote loss of weight, and boost metabolic rate |
| Surya bhedan | Sympathetic stimulating effect in diabetic people |
Conclusion
Diabetes is a disease that will only come under control and become manageable if patients are regular and consistent with their approach. Whether one is diabetic or prediabetic, one can only fully reap the benefits of Ayurvedic teachings and know-how if one is persistent. You have to stick to following a healthy dincharya, eating a healthy diet, sleeping on time- waking up on time, and exercising. Regular checkups and taking medication on time is one of the crucial aspects. Though Ayurveda is a holistic healing medicine system one must consult their physician before including Ayurvedic knowledge in their life, as not everything suits everyone, and eating one thing might be beneficial for person A but it may not be the same case in the case of person B.
