Diabetes is a chronic condition that affects millions of people worldwide. According to the International Diabetes Federation, approximately 463 million adults (aged 20-79 years) were living with diabetes in 2019.

The disease occurs when the body is unable to produce insulin (type 1 diabetes) or when the body becomes insulin resistant (type 2 diabetes).

While medication and insulin are essential for many people with diabetes, some people may be interested in alternative approaches to manage the condition.

In this article, we will explore some of the alternative approaches to controlling diabetes without medication.

1. Diet

Diet plays a crucial role in managing diabetes. Eating a healthy, balanced diet can help regulate blood sugar levels and reduce the risk of complications. Some of the foods that may help manage diabetes are:.

Leafy greens- spinach, kale, and other leafy greens are high in nutrients and low in carbohydrates.
Fatty fish- salmon, sardines, and mackerel contain omega-3 fatty acids that may reduce inflammation and improve heart health.
Nuts- almonds, walnuts, and cashews are high in fiber and healthy fats that may help regulate blood sugar levels.
Whole grains- brown rice, quinoa, and bulgur are high in fiber and may help regulate blood sugar levels.
Fruits- Apples, berries, and avocados are rich in antioxidants and fiber that may improve blood sugar control and heart health.

On the other hand, some foods may worsen diabetes, and individuals should avoid or limit their intake. Some of them include sugar-sweetened beverages, white bread, processed foods and meats, french fries, and refined cereals.

2. Exercise

Physical activity is another alternative approach to controlling diabetes. Exercise can help improve insulin sensitivity, reduce blood glucose levels, and promote weight loss. Some of the exercises that people with diabetes can do include:.

Aerobic exercises- jogging, brisk walking, cycling, and swimming
Resistance training- weight lifting and bodyweight exercises like push-ups, lunges, and squats
Yoga- yoga can be helpful in reducing stress and inflammation associated with diabetes

It is recommended that individuals with diabetes aim for at least 150 minutes of moderate-intensity exercises per week. Additionally, they should limit their sedentary time by taking breaks during extended periods of sitting.

3. Stress management techniques

Stress can have a significant impact on blood sugar levels. When people are under stress, their bodies release stress hormones like cortisol and adrenaline, which can increase blood glucose levels.

Managing stress can help regulate blood sugar levels and prevent complications associated with diabetes.

Some of the stress management techniques that people can use include:.

Meditation and relaxation techniques
Deep breathing exercises
Yoga and tai chi
Counseling or talking to a therapist when needed

Other activities like reading, painting, and spending time in nature can also be helpful in reducing stress levels.

4. Natural supplements

Some natural supplements may help control blood sugar levels and improve insulin sensitivity. However, individuals should consult their healthcare providers before taking supplements, as some can interact with other medications.

Some of the supplements that have been shown to be helpful in managing diabetes include:.

Alpha-lipoic acid
Bitter melon
Cinnamon
Chromium
Green tea
Magnesium
Vitamin D

5. Acupuncture

Acupuncture is a form of traditional Chinese medicine that involves inserting tiny needles into specific points on the body.

It has been found to be helpful in managing blood sugar levels and reducing the risk of complications among people with diabetes.

Research has shown that acupuncture may help improve insulin sensitivity, reduce inflammation, and improve blood glucose control. Additionally, it can help reduce stress levels, which may have a positive effect on blood sugar levels.

6. Sleep

Sleep is an essential component of a healthy lifestyle. Lack of sleep can cause hormonal changes that impact blood sugar levels and insulin sensitivity. Inadequate sleep has also been linked to an increased risk of obesity and type 2 diabetes.

Individuals with diabetes should aim for at least 7 hours of quality sleep per night.

They can do this by adopting good sleep habits like sticking to a consistent sleep schedule, creating a comfortable sleep environment, avoiding caffeine and alcohol before bedtime, and engaging in relaxation techniques like meditation and yoga.

7. Weight management

Obesity is a significant risk factor for developing type 2 diabetes. Losing weight can help lower blood glucose levels, reduce the need for medications or insulin, and improve quality of life.

Individuals can achieve and maintain a healthy weight by eating a healthy diet, engaging in regular physical activity, and adopting healthy behaviors like mindful eating, portion control, and avoiding fad diets.

8. Mindful eating

Mindful eating involves paying attention to the different aspects of food consumption like hunger, satiety, and taste. It is an effective approach to avoid overeating and making healthier food choices. Individuals can practice mindful eating by:.

Eating slowly and savoring each bite
Tuning in to hunger and fullness cues
Avoiding distractions like TV and phones while eating
Chewing food thoroughly

9. Herbal remedies

Herbal remedies have been used for centuries to manage different health conditions, including diabetes.

However, individuals should always consult their healthcare providers before using herbal remedies, as some may interact with other medications and cause adverse effects.

Some of the herbs that have been found to be helpful in managing diabetes include:.

Gymnema sylvestre
Fenugreek
Garlic
Ginger
Aloe vera

10. Water intake

Water is essential for many bodily functions, including regulating blood sugar levels. Dehydration can cause blood glucose levels to rise, which can be harmful to people with diabetes.

It is recommended that individuals with diabetes drink at least 8 cups of water per day.

Conclusion

In conclusion, while medication and insulin are essential for many people with diabetes, some alternative approaches can also help control blood sugar levels.

A healthy diet, regular physical activity, stress management techniques, natural supplements, acupuncture, good sleep habits, weight management, mindful eating, herbal remedies, and adequate water intake can all help manage diabetes and reduce the risk of complications. Individuals should always consult with their healthcare providers before making any changes to their diabetes treatment plans.