Essentials of Ayurveda: Navigating an Ancient Path to Holistic Health in the Modern Wellness Era

This article is beneficial for all those who are suffering from diabetes, who are suspected to have it in the future, or who never want to face it in their life. 

4 Ways To Beat Diabetes: DELA

The history of diabetes is thousands of years old, mentioned since the time of Sushruta. Its incidence has been continuously increasing in the last few decades.

Can't diabetes be defeated? 

The answer is - Absolutely beatable. 

If one makes up his mind to beat diabetes with full faith, determination, and positive thinking, then it is quite possible.

Those who are suffering from diabetes should note one thing: Diabetes has not happened by our own will but it can definitely disappear as per our wish, for that we will have to make some necessary amendments or changes in our daily routine.

4 Ways To Beat Diabetes

What Are The Four Ways To Beat Diabetes (What is DELA)?

The 4 ways to beat diabetes are DELA.

1. DIET
2. EXERCISE
3. LIFESTYLE &
4. AYURVEDA

For effective diabetes management, it is important to follow all these four in a combined way. Only one or two of them will not be so useful.

Read our previous article A Journey Towards Diabetes-Free Life to know in detail about diabetes, its causes, signs, diagnosis, treatment, and prevention methods.

Way#1. Balanced/Diabetic DIET

A diabetic diet focuses on balancing carbohydrates, proteins, and fats to help regulate blood sugar levels. It emphasizes whole foods, portion control, and mindful eating to support overall health in individuals with diabetes.

Do's (Tips for Healthy Eating with Type 2 Diabetes)

Quality Instead of Quantity: Eat only 80% of your hunger, increase the quality of food, and reduce the quantity. Reduce carbohydrates (wheat, rice, millet, potatoes), and increase the amount of protein (pulses, eggs, etc.).

Diabetic Diet / Meal Plan (Schedule):

• Morning Breakfast: Have sprouted grains (mung, moth, gram) for breakfast between 7-9 AM. Drink water after some time.
• Lunch: Try to have your lunch early in the day, eat the one-third portion of salad and fruits first, then the two-thirds portion of cooked vegetables and roti, along with buttermilk or whey.
• Evening Breakfast: You can have fruits, salad, roasted gram, and sprouted grains for breakfast between 3 to 5 in the evening and after some time take water.
• Dinner: Have dinner around 7 pm, eat one-third salad first. Food should be taken in relatively small quantities at night.

What To Eat (Eatables):

• Eat more fenugreek, brinjal, lady's finger, bitter gourd, cabbage, drumstick, aloe vera, gourd, cucumber, onion, garlic, and spinach. Whereas eating fewer potatoes and sweet potatoes.
• Tomato, carrot, beetroot, cabbage, cucumber, etc. can be used in salad.
• Among fruits, eat citrus fruits like orange, lemon, pineapple, apple, pomegranate, pear, papaya, and blackberries.
• Fruits and salads should be fresh and washed with hot water.
• Drink coconut water or nut milk (made from almonds, figs, walnuts).
• Once every month, eat only fruits, berries, salads, sprouts, and dry fruits for two or three days continuously (Rasopvas).

Remember, individual dietary needs may vary, and it's essential to work with a healthcare professional or a registered dietitian to create a personalized meal plan that aligns with your specific health goals and requirements.

Don't's (What Not To Eat):

• Do not consume milk, tea, coffee, chocolate, or sweets made from milk, or cheese. Instead of milk tea, you can take herbal tea or Hunza tea.
• Do not use sugar, instead consume jaggery (which is not refined).
• Do not use refined oil, palm oil, or cottonseed oil, they cause damage to the pancreas. Do not consume packaged food like jam, sauce, juice, biscuits, bread, namkeens, bhujias, chips, etc. Don't eat pizza or burgers.
• Never drink cold drinks.
• Do not use aluminum utensils for cooking or storing food.
• Do not smoke, drink alcohol, or consume tobacco.
• Thus, maintain a diet that provides nutrients and helps rebuild pancreatic cells.

Note:

1. People aged 40+ should reduce or avoid the use of grams.
2. What is Hunza Tea: This is herbal tea. To make Humza Tea, boil 3 mint leaves, 2 basil leaves, 1 cardamom, 1 pinch cinnamon powder, 1 teaspoon jaggery, and half a teaspoon grated ginger in 1 cup water and keep it on low flame for 5 minutes. Then filter it, add a few drops of lemon juice, and drink it, twice a day.

Foods to Avoid with Type 2 Diabetes:

For individuals with type 2 diabetes, managing diet is crucial for controlling blood sugar levels. Here are some foods to limit or avoid:

Highly Processed Carbohydrates:

• White bread
• White rice
• Sugary cereals
• Instant oatmeal

Sugary Beverages:

• Regular sodas
• Fruit juices with added sugars
• Sweetened iced tea
• Energy drinks

Sweets and Desserts:

• Candy
• Pastries
• Cookies
• Cakes and pies

Highly Sweetened Breakfast Foods:

• Sweetened yogurt
• Flavored instant oatmeal
• Breakfast bars with added sugars

Processed Snack Foods:

• Potato chips
• Pretzels
• Commercially packaged snack cakes

Fried Foods:

• French fries
• Fried chicken
• Fried snacks

Fatty Cuts of Meat:

• Processed meats with high fat content
• Fatty cuts of beef or pork
• Fried meats

Full-Fat Dairy:

• Full-fat milk
• Full-fat yogurt
• Full-fat cheese

Excessive Alcohol:

• Alcohol can affect blood sugar levels. Moderation is key, and it's important to consult with a healthcare provider about alcohol consumption.

High-Sodium Foods:

• Processed foods with high sodium content, they may contribute to hypertension, which is a common comorbidity with diabetes.

How to Cook Easy Meals for Diabetic Type 2:

Grilled Chicken Salad:

• Grilled chicken breast strips on a bed of mixed greens.
• Add colorful vegetables like cherry tomatoes, cucumber, and bell peppers.
• Dress with olive oil and vinegar or a light vinaigrette.

Vegetable Stir-Fry with Tofu:

• Stir-fry a mix of colorful vegetables such as broccoli, bell peppers, and snap peas.
• Add tofu for protein.
• Season with low-sodium soy sauce and garlic.

Salmon and Quinoa Bowl:

• Baked or grilled salmon served with a side of quinoa.
• Include steamed broccoli and a squeeze of lemon for flavor.

Turkey and Vegetable Skewers:

• Skewer lean turkey pieces with colorful veggies like zucchini and cherry tomatoes.
• Grill or bake, and serve with a side of whole-grain rice.

Egg and Vegetable Omelette:

• Whisk eggs and pour into a pan with diced vegetables like spinach, tomatoes, and bell peppers.
• Cook until set and fold for a nutritious omelet.

Cauliflower Rice Stir-Fry:

• Substitute regular rice with cauliflower rice in a vegetable and lean protein stir-fry.

Baked Sweet Potato and Chickpea Salad:

• Roast sweet potato cubes and chickpeas with olive oil and spices.
• Toss with fresh greens for a hearty salad.

Grilled Shrimp and Avocado Wrap:

• Grilled shrimp with sliced avocado wrapped in a whole-grain tortilla.
• Add lettuce, tomatoes, and a squeeze of lime.

Way#2. Physical EXERCISE

It is essential for overall health that every cell in the body functions according to its capacity.

Exercise is the creation of God, even an unconscious child moves its hands and feet so that cells continue to function.

In the modern age of machinery, humans cannot fully utilize the body's capabilities. As a result, cells do not need excess energy, and the demand for insulin gradually decreases. Eventually, this becomes a major cause of diabetes and other disorders.

What to do?

• Engage in one hour of exercise or physical activity according to your interests and preferences.
• This could include walking, running, cycling, swimming, rope jumping, dancing, sports like football, volleyball, tennis, badminton, etc., to eliminate toxins from the body along with sweat.
• Walk at least 5 kilometers a day.
• Avoid using elevators, lifts, or escalators at the workplace; instead, walk or climb stairs.
• Avoid using a bike or car for short distances.

Contact Us, for more information.

10 Best Exercises For Diabetes Patients At Home

Exercise is crucial for managing diabetes, and several effective exercises can be done at home. Always consult with a healthcare professional before starting a new exercise routine, especially if you have diabetes. 

Here are some home-friendly exercises for diabetes patients:

1. Brisk Walking: A simple yet effective cardiovascular exercise. Walk briskly around your home, garden, or neighborhood. Aim for at least 30 minutes most days of the week.

2. Cycling: Whether using a stationary bike or a regular bicycle, cycling is an excellent low-impact exercise that helps control blood sugar levels.

3. Jumping Jacks: A great way to elevate the heart rate and improve cardiovascular health. Modify as needed for your fitness level.

4. Bodyweight Exercises: Include exercises like squats, lunges, and leg raises to strengthen the lower body. These exercises can be adapted to your fitness level.

5. Resistance Training: Use resistance bands or light weights for strength training. Focus on different muscle groups on different days.

6. Dancing: Dancing can be a fun and effective exercise for individuals with diabetes. It combines cardiovascular activity with rhythmic movements, promoting overall well-being.

7. Tai Chi: This low-impact exercise combines slow, flowing movements with deep breathing. It helps improve balance and reduces stress.

8. Stair Climbing: If you have stairs at home, use them for a cardiovascular workout. Start slowly and gradually increase intensity.

9. Seated Exercises: For those with mobility challenges, seated exercises can be effective. Seated leg lifts, seated marches, and seated side leg lifts are examples.

10. Balance Exercises: Simple exercises like standing on one leg or heel-to-toe walking can help improve balance and stability.

Remember to monitor blood sugar levels before and after exercise, stay hydrated, and pay attention to how your body responds. If you experience any discomfort, stop the exercise and consult with your healthcare provider. Regular physical activity, combined with a healthy diet, is key to managing diabetes effectively.

WAY#3. Healthy LIFESTYLE

In today's fast-paced life, we are the ones who decide how to manage activities beyond the body. No one else can do it for us.

Nevertheless, for an ideal lifestyle, the following suggestions are recommended:

• Wake up early, around 5 to 5:30 AM.
• After daily chores like defecation etc., spend half an hour in meditation, yoga, pranayama, etc. Gradually, mental stress will reduce, and a sense of joy will develop.
• Sleep between 9-10 PM to ensure 7 hours of sleep. The body undergoes internal repair or service during deep sleep.
• Follow the above activities for 21 consecutive days, and they will become habits.
• Keep your feet clean, and your nails short, and massage your feet. Wear cotton socks, comfortable shoes, or sandals to prevent injuries.
• Avoid wasting time on TV and mobile phones.
• Do not undergo unnecessary blood tests repeatedly.
• Stay positive in every situation and enjoy life.

Note:
Meditation: Those who know meditation can practice it. For those who don't, contact us to learn simple and effective meditation techniques.

12 Best Yoga Asanas for Diabetes:

1. Tadasana (Mountain Pose): Improves posture and aids in better digestion, helping regulate blood sugar levels.

2. Vrikshasana (Tree Pose): Enhances concentration and balance, promoting overall well-being for diabetes management.

3. Paschimottanasana (Seated Forward Bend): Stimulates the pancreas, supports insulin secretion, and stretches the spine.

4. Halasana (Plow Pose): Boosts metabolism, regulates the functioning of the pancreas and reduces stress.

5. Dhanurasana (Bow Pose): Strengthens abdominal organs, stimulates the pancreas, and enhances digestion.

6. Bhujangasana (Cobra Pose): Tones abdominal organs, massages the pancreas, and helps in better insulin production.

7. Sarvangasana (Shoulder Stand): Improves blood circulation to the pancreas and helps in controlling blood sugar levels.

8. Ardha Matsyendrasana (Half Lord of the Fishes Pose): Massages abdominal organs, including the pancreas, and aids digestion.

9. Setu Bandhasana (Bridge Pose): Strengthens the spine, stimulates the abdominal organs, and aids in better glucose absorption.

10. Downward Dog (Adho Mukha Svanasana): Promotes relaxation and reduces stress. Can be beneficial for people with diabetes by promoting flexibility and reducing tension.

11. Child's Pose (Balasana): Calms the mind, reducing stress.

12. Anulom Vilom (Alternate Nostril Breathing): Balances the nervous system, reducing stress and promoting overall mental well-being for diabetes management.

It's crucial to consult with a yoga instructor or healthcare professional before starting any new exercise routine, especially for individuals with diabetes.

Which Yoga Asanas to Avoid for Sugar (Diabetes)?

Individuals with diabetes should avoid certain yoga poses that involve excessive strain, and pressure on the abdomen, or could potentially cause injury. 

Here are some yoga poses to avoid for people with diabetes:

1. Headstand (Sirsasana): This pose can increase blood pressure and may not be suitable for those with hypertension, a common condition associated with diabetes.

2. Shoulder Stand (Sarvangasana): While beneficial for some, this pose can put pressure on the neck and may not be suitable for individuals with neck or cervical spine issues.

3. Bow Pose (Dhanurasana): This intense backbend can strain the abdominal area and may not be suitable for those with back issues or abdominal discomfort.

4. Camel Pose (Ustrasana): This deep backbend may strain the lower back and is not recommended for individuals with back problems.

5. Wheel Pose (Chakrasana): Similar to Camel Pose, this pose involves a deep backbend and may strain the back, making it unsuitable for those with back issues.

6. Plow Pose (Halasana): This pose can put pressure on the neck and spine, and individuals with diabetes should avoid it, especially if they have neck problems.

7. Boat Pose (Navasana): While this pose engages the core, it may put excessive strain on the abdomen, making it uncomfortable for individuals with diabetes.

8. Extended Triangle Pose (Utthita Trikonasana): This pose involves twisting and stretching, which may not be suitable for individuals with back problems.

It's essential for individuals with diabetes to consult with a yoga instructor or healthcare professional before starting a yoga practice and to inform them about their condition. Additionally, listening to the body and avoiding any pose that causes discomfort or pain is crucial.

WAY#4. Use of Ayurvedic Medicines (AYURVEDA)

For individuals with diabetes (Fasting Blood Sugar above 120 or HbA1C above 6.5), the use of medication, along with diet, exercise, and lifestyle changes, is essential. Others can manage the condition by adopting the latter three methods alone.

The choice of medicine, whether Ayurvedic or Allopathic, depends on the patient's condition. If the severity of the disease is low in blood tests, i.e., fasting blood sugar is between 120-200 or HbA1C is between 6.5-7.5, and there are no visible physical problems, Ayurvedic products should be taken. After 3-6 months, if the check-up results are normal, stop the medication and continue with the three methods mentioned above for life.

If the check-up shows higher severity or serious symptoms, consult a doctor for allopathic treatment and start Ayurvedic products simultaneously. After 2-3 months or when the severity decreases and symptoms are under control, gradually reduce allopathic medication under the guidance of a doctor. However, continue Ayurvedic products for 6-9 months. Afterward, recheck and discontinue medication if the condition is under control. But always follow the diet, lifestyle, and exercise mentioned above.

Keep in mind that Diabetes can cause disorders in any part of the body. Therefore, along with the treatment of diabetes, the treatment of these disorders is also necessary.

As we all know, allopathy only controls symptoms, not the cause of diabetes. Additionally, it has many side effects. So, should allopathy not be used? Until Ayurvedic medicine eliminates the cause, i.e., the formation of pancreatic cells and the availability of natural insulin in sufficient quantities, allopathy is necessary to control severe symptoms.

But, if you do not use allopathy with Ayurvedic treatment, then you will have to take allopathy for life.

Most Ayurvedic medicines are made from neem, bitter gourd, fenugreek, cinnamon, gudmar, catechu, spinach, garlic, etc. Take Ayurvedic products from a trained and skilled physician or a company that is reliable and certified by government agencies, providing high-quality, side-effect-free products with necessary research.

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Ayurvedic Remedies Helpful for Diabetes:

Neem:

Neem leaves contain flavonoids, triterpenoids, anti-viral agents, and glycosides in abundant quantities, which may help control blood sugar levels.

Dosage and Usage Method of Neem:
1. Clean a handful of neem leaves daily and chew them, or consume neem powder or neem juice.
2. For diabetes control, prepare neem water or neem juice or decoction:

• Boil 20 neem leaves in half a liter of water for about 5 minutes.
• When the leaves become soft and the water turns deep green, strain it into a container.
• Drink a cup of this decoction twice a day.

3. Neem powder mixture: Mix neem powder, fenugreek powder, jamun seed powder, and bitter gourd powder in equal proportions. Consume one teaspoon of the mixture with water half an hour before both meals.

Bitter Gourd (Karela):

Bitter gourd is a natural aid in controlling diabetes. Bitter gourd juice contains Charanti, Vicine, Polypeptide-P, Lectin, and Momordicine, which can lower blood sugar levels. The catechin found in it is a good antioxidant. 

Bitter gourd is helpful in weight loss due to less calories and more fiber, Vitamin C found in it increases immunity, and Vitamin A is good for eyes and skin. 

According to an old belief, diabetes can be controlled by immersing feet in bitter gourd juice for about half an hour, but no solid scientific evidence is available.

Dosage and Usage Method Bitter Gourd:

• Drink a glass of bitter gourd juice every morning to help maintain balanced blood sugar levels.
• To reduce the bitterness, you can mix bitter gourd juice with the juice of other fruits like lemon or apple.

Method of making lemon and bitter gourd juice -

• Cut two washed bitter gourds into small pieces without peeling them.
• Take out the seeds from these and mix them with water, salt, and a teaspoon of turmeric powder and keep it for 15 minutes.
• Now take out the bitter gourd pieces and throw away the water.
• Mix bitter gourd, water, a quarter teaspoon of rock salt, and half a teaspoon of lemon juice in a blender and blend it, pour the juice into a glass, and drink it.

Method of making apple and bitter gourd juice -

• Cut a washed bitter gourd into small pieces without peeling it.
• Take out its seeds and soak them in cold water for half an hour.
• Grind bitter gourd pieces, half a teaspoon salt, half a teaspoon lemon juice, and half a cup of apple juice in a mixer-grinder, pour the juice into a glass, and drink it.

Fenugreek Seeds (Methi):

Fenugreek seeds or fenugreek powder contain fibers and other compounds that can slow down the digestion process, regulating the absorption of carbohydrates (sugar) in the body. 

Fenugreek also helps in increasing insulin levels, maintaining normal blood sugar levels, and monitoring cholesterol levels.

Dosage:

• For general or pre-diabetic individuals: 2 - 5 grams per day.
• For Type-2 diabetes control: 10 - 15 grams per day.
• For Type-1 diabetes: 50 - 100 grams per day.

Method:

• Fenugreek seeds or powder can be consumed before or after meals.
• Avoid excessive intake to prevent gas or bloating.
• It can be taken in the morning or evening, depending on the carbohydrate content of your meals.
• If taking other medications, maintain a gap of 1 hour.

Fenugreek can be consumed in many ways to control diabetes - fenugreek seeds (soaked in hot water), sprouted fenugreek seeds, fenugreek powder (made into rotis or with curd), fenugreek tea, fenugreek seeds water or other herbs. And by mixing it with spices (by mixing an equal quantity of dry powder of turmeric and gooseberry with fenugreek powder, one spoon each can be taken with water three times a day).

Note: Pregnant women should avoid fenugreek consumption.

Cinnamon:

Cinnamon contains antioxidants in abundant quantities, which protect the cells of the pancreas from damage caused by free radicals. 

Cinnamon assists in the functioning of insulin hormone, regulates the emptying of the stomach after meals, and reduces digestive enzymes, helping to control blood sugar levels. 

It also maintains blood pressure and supports cardiovascular health.

Dosage and Usage Method of Cinnamon:

• Consume 3 to 6 grams of cinnamon daily.
• Soak a small piece of cinnamon bark (approximately 2 inches) in a glass of water overnight and drink it on an empty stomach the next morning.
• Cinnamon powder can be taken with milk, tea, coffee, or mixed with various dishes like dal, kadhi, kheer, halwa, barfi, etc.

Note: Excessive consumption of cinnamon may harm the liver.

Gudmar:

Gudmar, also known as the "sugar destroyer," is highly effective in controlling both Type I and Type II diabetes due to its antioxidant and anti-inflammatory properties. 

It helps prevent damage from free radicals, increases insulin levels, and lowers blood sugar levels. 

Additionally, it aids in reducing bad cholesterol (LDL) while increasing good cholesterol (HDL) and helps in weight loss by curbing sweet cravings.

Dosage and Usage Method of Gudmar:

• Gudmar churn: Consume about half a small teaspoon of Gudmar churn with water after both meals.
• Gudmar kwath: Mix 4-5 teaspoons of Gudmar kwath in water and drink it once a day before meals.

Note: Excessive consumption may lead to low blood pressure, nausea, headache, dizziness, etc.

Areca Nut (Kathha-Supari):

Areca nut, also known as Betel nut, has anti-diabetic properties. Regular consumption helps in the proper utilization of sugar in the body, thus reducing blood sugar levels.

Dosage and Usage Method of Areca:

• Consume areca nut or betel nut without any spices.
• Areca nut tea (Areca tea) can be prepared and consumed before meals.

Spinach (Palak):

Spinach is low in carbs and calories but rich in polyphenols and vitamin C, which help in maintaining balanced blood sugar levels. It also contains magnesium, which supports insulin action.

Apart from vegetables, the juice of spinach with bitter gourd can be drunk.

Garlic (Lahsun):

Garlic contains allicin, a compound that is the most useful Ayurvedic medicine for controlling diabetes. It helps in the formation of insulin and its smooth functioning at the cellular level.

Dosage and Usage Method of Garlic:

• Theoretically, its recommended dose is approximately 36 cloves of garlic daily (To control diabetes, approximately 36 cloves of garlic should be eaten in a day to get the amount of allicin required).
• Allicin gets deactivated by cooking garlic, hence it is better to consume raw garlic.
• But it is not practically possible to eat 36 raw cloves of garlic.
• Even if someone musters the courage to eat it, allicin gets destroyed by the gastric juice (acid) of the stomach, whereas allicin has to be absorbed into the blood from the intestines to reach the pancreas.
• Therefore, if such a large amount of allicin has to be delivered to the intestines unaffected, one has to resort to a special technique which is called allicin stabilization.
• Consuming raw garlic may cause indigestion, so Ayurvedic capsules of 100% Stabilized Allicin are available in the market which are very effective for diabetes control.

For more information, you can inquire about a highly effective product discovered by Peter Josling, also known as the Garlic King in Europe. This formula is patented in India and has received more than 10 certifications. It contains 100% stabilized allicin from garlic along with other beneficial herbs like bitter gourd, neem, gudmar, cinnamon, etc. One capsule is equivalent to 36 garlic cloves, and it is designed to reach the intestines directly without being affected by stomach acid, ensuring absorption into the bloodstream. It has shown effects on both HbA1C and blood glucose levels.

For more details, comment below or click on the menu bar above and go to the Contact Us page. You can also contact us through email.

Other Ayurvedic Remedies:

Aloe vera juice, curry leaves, ginger, tea of ​​fresh mango leaves, Jamun (blackberry) seed powder, and other herbal teas have also shown effectiveness in diabetes management.

Disclaimer:

Remember, these Ayurvedic remedies are traditional and may provide support in managing diabetes. However, it's essential to consult with a healthcare professional before making significant changes to your diabetes management plan, especially if you are already on medication.

All the Ayurvedic remedies provided here are effective for diabetes control, but their impact may vary among individuals. It is recommended to continue any ongoing treatment and consult with your physician before incorporating these remedies.

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How to Determine if We Have Cured Diabetes?

If there is:

• No abnormalities in any part or organ of the body.
• All blood tests are normal.
• GTT or OGTT (Oral Glucose Tolerance Test) results are normal (In this test, blood sugar is checked by feeding 75 grams of sugar).
• No sugar in the urine.
• The body does not feel the need for medication.
• Physical capacity has returned to normal.
• No discomfort after consuming preferred food items.
• Continuous HbA1C levels below 5.7 for at least one year without medication.

Now, you have been cured of diabetes... Isn't it challenging but not impossible!

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For detailed information on diabetes - what it is, its causes, types, symptoms, diagnosis, etc., read our article "How to Manage Diabetes: A Holistic Journey to Wellness with Ayurveda."

To conduct tests for diabetes diagnosis at your home at lower costs, click here or contact us.

To take advantage of the "Type 2 Diabetes Reversal Program," contact us.

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