Beat Type 2 Diabetes in 5 Easy Lifestyle Changes


It has been observed that there has been a rise in the number of people suffering from Type-2 Diabetes. Reasons are many, but it really does come down to one main cause – poor lifestyle.

So how to beat Diabetes? Improve lifestyle! Here are 5 basic yet very effective changes that you may bring to your lifestyle to control your sugar levels. (source: Everyday Health) So go ahead, beat diabetets this World Diabetes Day!

  1. Improve Diet:  A healthy diet for people with type 2 diabetes includes fresh fruits and vegetables, whole grains, beans, lean meats, and low-fat dairy. Focus on eating fruits and non-starchy vegetables, like broccoli, carrots, and lettuce, and having smaller portions of starchy foods, meat, and dairy products. Be especially careful about loading up on foods that are high on the glycemic index (GI), a system that ranks foods according to how they affect glucose levels. High-GI foods include white breads, white rice, and soda.

    Watch: How to protect your food?

  2. Lose WeightWhere your fat is distributed also affects your diabetes risk and management. People who carry most of their fat in their belly (apple shape) are more prone to type 2 diabetes than those with fat mostly in the thighs, hips, and buttocks (pear shape). A woman whose waist measures more than 35 inches and a man with a 40-inch waist need to lose weight for good diabetes management.

    Diabetes Type 1 and 2
    Read Also: How can Tulsi Help?

  3. Exercise RegularlyWhen you do physical activity, such as walking, your muscle contractions push glucose out of your blood into your cells. The result: Better blood sugar levels. Of course, the more intense the exercise, the better. Regular weight-lifting sessions can also help keep blood sugar levels steady.
  4. Control Sleep Apnea: Sleep apnea is a condition in which a person stops breathing temporarily while sleeping. People with type 2 diabetes and sleep apnea are at higher risk of death from heart attack and stroke. Their blood sugar levels also fluctuate more dramatically while sleeping than in those who have type 2 diabetes, but not sleep apnea, according to one study. These fluctuations have been linked to a higher risk for diabetic complications.
  5. Soothe StressStress relief may help you sleep better and is important because not getting enough sleep can worsen type 2 diabetes. Sleeping less than six hours a night has also been found to contribute to impaired glucose tolerance, a condition that often precedes type 2 diabetes.

    Read Also: Eat Healthiest Rice Only

  6. Besides yoga, try deep breathing before bed. Other tips to try:
    • Avoid alcohol, caffeine, and spicy foods at night.
    • Maintain a slightly cool temperature in your sleep environment.
    • Block out all light and noise.
    • Go to bed at the same time every night to establish a sleep schedule.

So basically, eat well, work out well and take it easy and sleep just fine! Enjoying life and taking care of yourself helps!

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Research Paper: Study on Nutritional Efficacy of Pineapple Juice in the Treatment of Bronchial Asthma


Dr. Sujata Pandit, Head of The Department, Research and Development Department, along with Mr. Dr.Brajbhushan, Chief Medical Officer Balaji Nirogdham came up with a research paper on : Study on Nutritional Efficacy of Pineapple Juice in the Treatment of Bronchial Asthma

The paper was published in the month of January 2015, and can be view at: Study on Nutritional Efficacy of Pineapple Juice in the Treatment of Bronchial Asthma

The file can be downloaded from : Paper (pdf)

Abstract- The role of diet in the development of disease reported by many studies. The present study investigates the nutritional efficacy of pineapple juice in the treatment of Bronchial Asthma. This study has been conducted in a Nature cure and Yoga center, namely Hilltake Health Homes Pvt. Ltd. at Sanga, Bhaktapur, Delhi. Eighty-two (41 Male and 41 Female) subjects suffering with bronchial asthma were randomly allocated into the case and control groups. Forty-one subjects aged 30.22 (± 6.08) years formed the intervention group, while remaining forty-one subjects aged 32.15 (± 9.57) years constituted as control group. The general profile, medical and family history of the subject was obtained through a questionnaire cum Interview method. Intervention group was given with 100ml of pineapple juice diluted with 100ml of portable water, while the control group was given with 100ml of sweet lime juice diluted with 100ml portable water, twice a day for 90 days. Data collection was performed using a diurnal peak flow meter chart (every 10th day), a composite daily asthma score and BMI calculator (1st and 90th day). After the completion of 3 months (90 days) the results were analyzed using Microsoft Excel software. Pineapple juice significantly improved the PEFR values as well as helps in weight reduction in asthmatics, when provided in conjunction with positive lifestyle changes like yoga, breathing exercises, smoking cessation, massages etc.