DIABETES CARE- Diet & Lifestyle

DIABETES Care

“Diet and lifestyle “

In Ayurveda, the management of diabetes revolves around a holistic approach that incorporates dietary adjustments, lifestyle changes, and herbal remedies to maintain healthy blood sugar levels and enhance overall well-being.

Diabetes, known as “Madhumeha” in Ayurveda, is often associated with an imbalance in the Kapha dosha.

The Ayurvedic treatment focuses on rejuvenating the body and reducing the excess Kapha through a tailored diet plan, physical activities, and the use of medicinal herbs.

  • Detailed Ayurvedic Diet and Lifestyle Plan for Diabetic Patients
  • Morning Routine:-

1:- Wake-Up Time:-

It is advisable for diabetic patients to wake up early, between 5:00 AM and 6:00 AM, before sunrise.

This aligns with the Ayurvedic belief that waking up during the Brahma Muhurta (the period of ambrosia) enhances mental clarity and vitality.

2:- Hydration:-

Immediately after waking, consume 1-2 glasses of lukewarm or room temperature water to stimulate the digestive system and expel toxins from the body.

3:-Herbal Tea:-

  • Ingredients:-

Prepare a herbal tea using fennel (sounf), mint leaves, ginger, holy basil (tulsi), and cinnamon (dalchini). This tea helps in regulating blood sugar levels and boosting digestion.

4:-Exercise/Yoga/Walk:-

Engage in mild to moderate physical activity such as yoga, a brisk walk, or specific exercises that help in managing blood sugar levels and improving circulation.

  • Mid-Morning:-

Herbal Juice (Optional, 7:30 AM):-

Consume a juice made from wheatgrass, giloy (Tinospora cordifolia), neem, and tulsi. This concoction is potent in anti-diabetic properties and helps in detoxification.

  • Breakfast (8:30 AM – 9:00 AM):-

a:-Options:-

Choose from sprouted mung beans (6-8 spoons), fenugreek (methi) seeds (1 spoon), fresh salad or  fruits, raisins, and coconut.

Alternatively, opt for barley vegetable daliya. This meal is rich in fiber and nutrients, aiding in slow digestion and stable blood sugar levels.

  • Late Morning (11:30 AM – 1:00 PM):

Hydration:- Opt for coconut water, another cup of herbal tea, lemon water (nimbu pani), or plain water. These options are hydrating and help in maintaining electrolyte balance.

  • Lunch (1:00 PM – 1:30 PM):-

Meal Composition:-

Include any seasonal vegetable, dal (lentils), a fresh salad, and a chutney made from mint, cilantro, cumin seeds, green chili, and garlic.

This meal provides a balanced mix of carbohydrates, proteins, and essential fats, suitable for managing blood sugar levels.

  • Evening (5:00 PM):

Beverage Options:-

Choose from giloy kadha (decoction), lemon water, herbal tea, or a vegetable soup.

These are low in calories and help in managing hunger pangs and blood sugar levels.

  • Dinner (6:00 PM – 6:30 PM):-

Meal Options:-

Have 2-4 teaspoons of barley daliya and a substantial portion (500-600 gm) of different seasonal boiled vegetables along with chutney.

This light dinner facilitates easy digestion and prevents spikes in blood glucose levels overnight.

 

  • Routine and general guidelines:-
  • Water:-

Ensure to drink boiled water throughout the day to stay hydrated. Avoid RO water as it might lack essential minerals.

  • Pre-Sleep Nasal Drops (Nasya):-

Before sleeping, administer 2 drops of Anu Taila or Badam Tail (almond oil) in each nostril. This practice is known to enhance respiratory health and induce better sleep quality.

  • Sugar and Processed Foods:-

Avoid sugar and any form of processed or packed foods to prevent unnecessary spikes in blood glucose.

  • Protein at Dinner:-

Avoid high-protein foods in the dinner as they can be heavy on the digestive system during night.

  • Milk Products:-

Exclude all milk products except for traditional homemade desi ghee, which is beneficial in moderation.

  • Chewing:-

Chew food properly to aid in optimal digestion and absorption of nutrients.

  • Conclusion

Following an Ayurvedic diet and lifestyle plan for diabetes can significantly help in managing the condition naturally.

This plan not only focuses on the dietary aspect but also incorporates overall lifestyle changes including physical activity and mental well-being practices, emphasizing a balanced approach to health.

  • It is advised to diabetic patients to consult with an Ayurvedic practitioner to tailor these recommendations based on their specific constitution (Prakriti) and current health condition (Vikriti) for optimal results.

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