As deadly as diabetes is, it continues to rise at an alarming rate in India, and the spotlight is shifting towards all-natural and sustainable approaches to manage this fatal condition. Now that people are growing interested in lifestyle-based interventions, experts are highlighting the role of everyday habits and simple home remedies that are beneficial in potentially reversing type 2 diabetes.
Did you know?
According to multiple health reports, approximately 77 million adults in India are currently living with diabetes. In addition to that, around 25 million people fall under the category of prediabetic. A 2023 estimate put the country’s number of diabetes cases at 101 million. Shockingly, the World Health Organization (WHO) estimates that more than half of them are not even aware of having the disease.Social media is significantly helping people find alternatives to heavy medication dosages. One such initiative that is gaining traction on social media is a health awareness series titled #MagicBoard, where certified dietitian Sonia Narang tells the world about five practical strategies for controlling and toning down blood sugar levels.Combining magical and traditional Indian home remedies with nutritional science, her advice is designed for those seeking effective and medicine-free solutions. Ms. Sonia’s method focuses on five pillars: fenugreek seed water, onion salad, cold-pressed oils, post-meal walking, and amla-haldi water. Each of which is easy to follow and backed by known metabolic benefits. Let us get into it
Fenugreek seed water
This is a natural morning regulator. Start your day with a glass of this soaked fenugreek seed water. Take a tablespoon of seeds and soak them overnight in water. In the morning, individuals may notice sudden improvements in blood sugar control. Fenugreek contains soluble fiber and compounds that enhance insulin sensitivity and reduce glucose absorption in the intestine.
Onion salad
Onion salad is a source of power of raw nutrition. Raw onion, which is commonly neglected in contemporary diets, proves to be very important in controlling blood sugar. A mere 100 grams of raw onion is sufficient to lower blood glucose levels within four hours. The sulfur compounds and flavonoids, such as quercetin, enhance the body’s insulin response, along with promoting cardiovascular health.
Cold-pressed oils
Refined oils are also known to make insulin resistance even worse because of their trans fats and high levels of omega-6 fatty acids. Cold-pressed oils, on the other hand, maintain the natural balance of their fatty acids and anti-inflammatory effects. They also reduce LDL (bad) cholesterol and promote heart and metabolic health.
Walking 500 steps after meals
A 500-step walk after every meal can have a dramatic effect on glucose metabolism. Walking after meals allows muscles to utilize glucose, and it decreases blood sugar spikes. This also reduces the risk of insulin resistance, promotes digestion, and helps manage weight—all critical aspects for diabetes management.
Amla-haldi water at night
The last tip includes a nightcap of amla (Indian gooseberry) and haldi (turmeric). Amla is a chromium-rich natural source that enhances insulin sensitivity, and turmeric has curcumin, which is anti-inflammatory and lowers glucose. They work together to aid detoxification, balance cholesterol, and enhance glucose metabolism at night.Remember that anything until tried is not tested. As public awareness about diabetes increases, such lifestyle-based strategies may soon become a cornerstone of diabetes management in India.
