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Hindustan Times
24-05-2025
- Health
- Hindustan Times
Fitness coach suggests 6 strategies to reverse diabetes naturally: Lose visceral fat to 7 hours of sleep
Type 2 diabetes is a chronic disease that onsets when the body cannot use insulin correctly and sugar builds up in the blood. While there are several treatments available, you can also aid your medications by using natural methods to reverse it. Also Read | Nutritionist says make these 5 food swaps to prevent or reverse diabetes: 'Swap fruits first in the morning with…' On May 23, fitness coach Alwyn took to his Instagram page, Fitness by Alwyn, to share 6 things one can do to reverse type 2 diabetes naturally. 'More than 90 million Indians have diabetes or prediabetes. But here's the good news: Type 2 diabetes is not a life sentence. In many cases, it can be reversed. Let's break down the science-backed strategy to do it,' he wrote. Alwyn suggested 6 things that you can start doing right away: A post shared by Fitnessbyalwyn (@fitnessbyalwyn) According to the fitness coach, research shows that losing 10-15 kg led to diabetes remission in 86 percent of participants. 'Visceral fat (especially around the liver and pancreas) drives insulin resistance,' he explained and suggested focusing on fat loss, not just blood sugar control. Do this: • Calorie deficit through real food • High-protein meals (1.5 to 2g/kg body weight) • 30-45 mins of exercise daily (strength + walking) 'Forget crash diets. Aim for a low glycemic load (GL) diet,' he explained. Here is a list of low GI foods, which Alwyn had suggested in a previous post. Low-GL meals reduce post-meal glucose spikes and improve HbA1c. Eat more: • Non-starchy veggies (palak, bhindi, broccoli) • Low-GL fruits (apple, berries, orange) • Protein-rich foods (eggs, dals, tofu, fish, paneer) • Good fats (nuts, seeds, avocado, ghee) Limit: • White rice, maida, sugar • Fruit juices and sugary drinks • Processed snacks and sweets 'Just 15 minutes of walking post-meal significantly reduces blood sugar spikes (Diabetes Care, 2013),' Alwyn cited a study. He suggested: Move every day: • 8,000–10,000 steps • Resistance training 3x/week • 10–15 min walk after lunch and dinner According to the fitness coach, 'chronic stress = high cortisol = more insulin resistance'. Additionally, poor sleep means poor glucose control. Aim for: • 7–8 hours of sleep • Evening wind-down routine • Stress reducers: breathwork, meditation, journaling, time outdoors The fitness coach suggested tracking these three factors weekly: • Fasting blood glucose (<100 mg/dL) • HbA1c (<5.7%) • Waist circumference (↓ belly fat = ↑ insulin sensitivity) Bonus: Use a CGM (Continuous Glucose Monitor) to identify sugar-spiking foods. Alwyn warned that before taking aids, one should always consult their doctor and suggested consuming: • Berberine: natural Metformin-like effect • Cinnamon: may improve insulin sensitivity • Vitamin D, magnesium, omega-3s to support metabolic health Per the fitness coach, signs of reversal include: • Fasting glucose <100 mg/dL • HbA1c <5.7% • No meds, stable sugars, high energy Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Indian Express
19-05-2025
- Health
- Indian Express
Here's what to do if your sugar levels reach 350 mg/dL regularly after meals
It is common for the blood sugar levels to rise a little after a meal. But is it okay if it spikes to 350 mg/dL? Dr Manisha Arora, director, internal medicine, CK Birla Hospital, Delhi, said if there is inadequate insulin production or if the body develops insulin resistance — where insulin is either not effectively produced or cannot be utilised properly due to being trapped in fat cells (adipocytes) — the glucose remains in the bloodstream, leading to high blood sugar levels. Notably, insulin is secreted in two primary ways: basal secretion, which occurs even during fasting, and bolus secretion, which is triggered by food intake. Consuming high-glycemic or carbohydrate-rich foods, such as sweets or cakes, can rapidly elevate blood sugar. Other contributing factors include the use of certain medications like steroids, high stress levels, or underlying health conditions, said Dr Arora. Dr Rajiv Kovil, head of diabetology, Zandra Healthcare and Co-founder of Rang De Neela Initiative, further noted that apart from eating high-carb or sugary meals or ultra-processed food, skipping meals and then overeating later, and inconsistent meal timing can lead to blood sugar levels touching 350 mg/dL. Dr Kovil also stressed that missing insulin or oral medications and incorrect insulin dosing can lead to such situations. Focusing on a healthy lifestyle is essential to manage post-meal blood sugar spikes. Dr Arora suggested beginning with nutrition and choosing whole, unprocessed foods, including vegetables, low-glycemic-index fruits, whole grains, lean proteins, and healthy fats. 'Regular physical activity is equally important as it helps improve insulin sensitivity and reduce blood sugar levels,' said Dr. Arora. Adhering to prescribed medications is crucial, and stress management techniques such as yoga, meditation, or deep breathing exercises can also play a supportive role. 'Overall, managing high postprandial sugar levels involves a balanced approach that includes dietary discipline, regular exercise, consistent medication, and stress reduction,' said Dr Arora. Frequent monitoring Use a glucometer or CGM (Continuous Glucose Monitor) to catch spikes early, said Dr Kovil Medication adherence Take insulin/oral medications as prescribed Adjust doses as guided during illness or changes in routine Dietary management *Avoid simple sugars and high-glycemic-index foods *Eat smaller, frequent meals with fiber and protein *Use carbohydrate counting if on insulin, especially for people with type 1 diabetes Exercise regularly *Even short walks can lower glucose, said Dr Kovil. *Avoid intense exercise during very high sugar levels (over 250 mg/dL with ketones) Stress reduction *Practice mindfulness, yoga, or relaxation techniques *Get adequate sleep Sick-Day protocols: *Never skip insulin during illness *Check sugar and ketones more frequently *Stay in touch with a healthcare provider Review medications Inform your doctor if starting steroids, other medications, or supplements. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Indian Express
30-04-2025
- Health
- Indian Express
My blood sugar goes up right after I start walking. At other times, it falls. Why does that happen?
One of my patients has taken my advice on keeping to a morning walking routine of 30-40 minutes and gets out of the house at 8 am. The other day he told me that despite sweating it out in the hot and sultry weather, his blood sugar levels were fluctuating a lot, 'Sometimes they drop too low, and at other times they go unusually high. Is this normal?,' he asked. The answer is yes. In hot and humid weather, your body's response to exercise can change, especially when you have diabetes. The heat affects how your body uses the sugar-regulating hormone insulin and how quickly it absorbs medication. That can cause unexpected blood sugar highs or lows. But I thought exercise usually helps lower blood sugar? It does. But in hot weather, your body dehydrates faster, which concentrates your blood glucose and may cause high readings. At the same time, heat can increase insulin absorption, making it act quicker and possibly leading to sudden lows or hypoglycaemia. So yes, both highs and lows are possible. Does that mean I should stop exercising until the weather improves? Not at all but exercise with precautions—stay well-hydrated, avoid peak heat hours, wear light breathable clothes, and always carry a quick-acting carb. Also, it's better to change the timing of your walk, from 8 am to evening hours. Or try waking up earlier and walk between 5.30 and 6 am, when it is cooler and more pleasant. There's less pollution too, so your breathing and heart rate will respond better. If you try waking up just two hours earlier, your body will adjust over time. Sometimes my sugar goes up right after I start walking. Why does that happen? When you begin exercising, your heart rate increases and the liver releases stored glucose to give you energy. That's why your blood sugar can go high initially. But after a while, your muscles will start using up that glucose, and your sugar will gradually come down. Does going to an air-conditioned gym help? Air-conditioned indoor spaces can reduce the risk of overheating and dehydration. But because the environs are cooler, your body may not burn quite as much energy. Still, it's a good and safe option during summer. How can I better track my blood sugar levels amid fluctuations? You can consider using a Continuous Glucose Monitor (CGM). It tracks your glucose throughout the day, including before, during and after exercise. It's especially useful in managing sudden highs and lows and gives you real-time feedback. Do I need to change my medication because of this? Only if the fluctuations continue. First monitor your readings for a week—preferably using a glucometer or CGM. Based on the trends, dosage can be adjusted. Be vigilant about hypoglycemia symptoms like dizziness, sweating or palpitations. Also, if your sugars stay high despite exercise, we'll need to rule out dehydration or other metabolic issues. Don't skip your post-exercise snack if you've been advised to have one.
