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How to Manage Diabetes Naturally The Nirogam Way

Tried and Tested Natural Remedies, Diet, and Exercise Tips

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Nirogam's Statement of Belief Hello, my name is Puneet Aggarwal. I am the founder and CEO of Nirogam. Thank you for downloading this free ebook on natural remedies for diabetics. Nirogam started as a personal journey in my desire to find natural, holistic remedies for lifestyle diseases like diabetes. In the health industry they have a saying: “You cannot sell prevention. But you can make a ton of money selling cures.” Well, I intend to prove them wrong. Well-being is a natural outcome of being self aware. You have downloaded this ebook because you are looking for a solution for your diabetes. A solution that is risk-free, safe, natural, holistic. A solution that does not make you feel like a production line puppet. Popping a pill for one ailment and then having to pop additional pills to combat the side effects of the first pill. What I want to tell you is this: It is very much possible to live a healthy life with your diabetes under control using natural remedies provided you are willing to: Wake Up. Get Real. Shed your Fear. Correct your Body, Mind, and Soul. This ebook will give you the tools and knowledge needed to make this change. Here’s the brutal truth. Nobody can make you healthy. No pill. No ayurveda. No magic potion. No guru. UNLESS you are willing to commit yourself to well-being. Once you make that commitment however, the universe itself will conspire to provide you with everything needed. It is an exciting journey once you grasp it. My sincere wish and hope is that you will embrace this commitment and have an awesome journey through life bursting with well-being. While you make that journey of introspection, self-correction, and self-discovery, Nirogam is here to help you with free content, tools, and advice. Our commercial products and services are there to help you speed up that process of correction. However, the best feedback I’d like from this eBook is for you to tell me “Puneet, I just followed the remedies in this eBook and it brought my diabetes under control.” With best wishes for your good health,

Puneet Aggarwal Disclaimer

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Contents Daily Routine for a Diabetic..............................................................................1 Natural Remedies for Diabetes........................................................................3 Healthy Diet for Diabetics.................................................................................8 Exercise for Controlling Diabetes...................................................................12 How to Determine Pre-diabetes.....................................................................16 Frequently Asked Questions...........................................................................21 Infographic on Type 2 Diabetes and Insulin...................................................25 Appendices: (a) Salacia O Study - American Journal of Clinical Nutrition.....................................27 (b) Testimonial about Salacia-O from Mr. Satish K. Mehta.......................................34

Special Offers.................................................................................................35 Salacia-O Usage Recommendations.............................................................36 About Nirogam.com........................................................................................37 Contact Nirogam.com.....................................................................................37

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Chapter - 1

DAILY ROUTINE FOR A DIABETIC

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DAILY ROUTINE FOR A DIABETIC Life is difficult as it is without having to deal with diabetes. But, being diagnosed with diabetes does not mean life has to be more difficult. Here are some simple changes that you can make to your daily life that will help you manage diabetes better and dramatically improve the quality of your life. Wake up Time: Wake up by 6 am in the morning as you also need ample time to exercise. Have a glass of lukewarm water mixed with two teaspoonsful of fresh lemon juice every day. Exercise: Exercise forms an important part of treatment for diabetic patients. A morning walk is the best form of exercise. Yoga and meditation can also be beneficial, especially to relieve stress and bring clarity to the mind. If your health permits, opt for exercises such as jogging, swimming, cycling, etc. Breakfast: In the morning, take two slices of wholemeal bread with butter and fresh milk (boiled and taken warm). Seasonal fresh fruits can be taken occasionally, with or without milk. At Work: If you are an office-goer, make sure you carry filling snacks with you all the time as Diabetics are advised not to keep their stomachs empty. Instead of snacking on cheese, chips or crackers, enjoy a handful of nuts or seeds. Go for variety with sunflower, pumpkin seeds, almonds, cashews, and walnuts. Lunch: For lunch, opt for steamed or lightly cooked green vegetables such as cauliflower, cabbage, tomatoes, spinach, turnip, asparagus and mushrooms. Vegetable soup or boiled vegetables can also be taken. In addition, two or three whole wheat bread (chapatis), sprouts, salad, boiled rice, lentils (daal) etc. can be taken according to appetite. A glass of buttermilk (salty lassi) is a nice drink to end the meal. Roasted cumin seeds, black salt, grated ginger and green coriander leaves can be added to the butter milk Daytime Sleep: If you are a non-working Diabetic, always remember not to sleep during the daytime, as it increases Kledaka Kapha. A sub-dosha of Kapha, Kledaka Kapha governs the protective mucous lining of the digestive system, thereby facilitating proper digestion. In an increased state, it can lead to impairment of digestion, which can cause additional problems in Diabetes patients. Evening Snacks: Have a glass of fresh fruit or vegetable juice. You can also take Ayurvedic tea with roasted chickpeas. Dinner: Always remember that your dinner should be light and not have too many items. Boiled vegetables, sprouts, cottage cheese (paneer) or a bowl of salad made from fresh raw vegetables of the season. Also, make it a point to eat at least two hours before you go to bed. Bedtime: Go to sleep before 10 pm. Have a glass of fresh boiled warm milk before going off to bed.

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Chapter - 2

Natural Remedies for Diabetes

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NATURAL REMEDIES FOR DIABETES Medicinal herbs provide natural and safer remedies for dozens of common ailments. Therefore, the use of herbal medicines is gaining popularity among patients. Diabetes, the silent killer, affects 387 million people in the world and likely to go up by an additional 205 million by 2035. Apart from routine exercises and lifestyle changes below are certain home remedies that you can try. Herbal Remedies for Diabetes Many of the common herbs and plant species are known to have blood sugar lowering properties. This makes them useful as medicines for people with or at high risk of Type 2 Diabetes. Aloe Vera – drinking aloe vera juice every morning is among the most beneficial remedies for diabetes. It has been clinically proven to help assist the body in reducing glucose levels. Scientific studies have shown that aloe vera helps the body to metabolize sugars and even lower glucose levels in people who are hyperglycemic. Fenugreek – this can be taken by powdering fenugreek seeds and mixing with water or directly taking the available supplements. It is learnt to slow the absorption of sugars in the stomach and stimulate insulin. Thus it helps lower blood sugar in diabetics. Cinnamon – It lowers blood sugar by decreasing Insulin resistance. Studie suggest that intake of cinnamon in the diet of people with type 2 diabetes will reduce risk factors associated with diabetes and cardiovascular diseases. Bitter Gourd (karela) – Having ½ a cup of karela juice on empty stomach in the morning has shown to control/prevent diabetes. The most promising effect of this herb is that it influences glucose metabolism not just in one organ or tissue but rather all over the body. It contains a chemical which acts like insulin. And, that helps reduce blood sugar levels. Jamun fruit (Jambul) – this fruit is considered as an effective medicine for diabetes because of its effect on pancreas. You can make a powder by drying its seeds and have this powder with water at least twice a day. Diabetics must eat jamun daily to control their sugar levels. This ensures an increase in the insulin activity. Guava – guavas are considered to be very good for diabetics. Having this fruit regularly reduces cholesterol and brings down high blood pressure. Its high level of dietary fiber makes it the best pick for regulating the absorption of sugar by the body. This decreases the chances of rapid rise and drop in insulin and glucose in the body. 

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+91 99161 81405 Garlic – It has been learnt that those who took a garlic supplement with their daily diabetes medications had better control over blood sugar levels. Diseased/ abnormal heart muscle is the leading cause of death among diabetes patients. Garlic oil may help protect diabetes patients from this condition

Turmeric – this queen of spices is very useful in managing diabetes. Curcumin present in turmeric helps to balance blood sugar and glucose levels. It is also useful in keeping the triglyceride and insulin levels low.

Neem – chewing raw neem leaves or drinking neem juice regularly or taking a neem supplement is beneficial in keeping diabetes under control. Neem keeps a check on circulation problem in diabetics.

Salacia – the most famous herb that is being used to treat diabetes for thousands of years now. Chemicals present in salacia prevent sugars in food from being absorbed by the body resulting in lowered blood glucose and insulin levels. You can crush the herb and drink its juice every morning. Clinical Study done on the effectiveness of Salacia in reducing insulin and blood glucose levels can be found here: http://researchnews.osu.edu/archive/saloblo.htm Oregano and Rosemary - Both herbs help you combat diabetes and are easily available in the market in fresh and dried forms. Just add them generously to your salads, soups, sauces, dishes and other munchies.

Shilajit (Mineral Pitch) - Due to its properties as a panacea, Shilajit is widely used in the treatment of diabetes. It carries the sugars in the blood to their final destination. Thus sugar is not allowed to accumulate within the bloodstream. This is a very important step in the treatment of diabetes mellitus. Shilajit improves the function of the pancreas, which secretes insulin. Shilajit is useful in expelling the toxins from the body through urination. Overall, Shilajit improves the quality of blood. Read Research Study on Shilajit here: Modulation of Oxidative and Antioxidative Status in Diabetes by Asphaltum Panjabinum.

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• Gooseberry juice mixed with turmeric powder and honey should be taken early in the morning on empty stomach.

• The milky sap of Ficus glomerata (udumbara), diluted with water, should be taken by diabetic patients. The fruit and seed of this tree should be mixed with honey and taken regularly.

• Grapefruit should be included in the daily diet. 3 grapefruits thrice daily. For pre-diabetics, 3 grapefruits once daily.

• Tender leaves of the mango tree are considered useful in diabetes.Tender leaves should be dried in the shade, powdered and preserved for use when necessary. Half a tsp of this powder should be taken twice daily. An infusion prepared by soaking 15 gram of fresh leaves in 250 ml of water overnight and squeezing them well in the water in the morning. This filtrate should be taken every morning to control early diabetes.

• The seeds of parslane are useful in diabetes.A teaspoon of the seeds should be taken everyday with half a cup of water for 3-4 months. It will increase the body’s own insulin and will help in curing diabetes.

• Tea made from the pods of string beans are considered useful in diabetes.

• Ash gourd juice mixed with juice obtained from the stem of banana and the juice obtained by grinding a few bilwa (bael leaf) leaves should be mixed and taken early morning on empty stomach.

• Neem leaves should be ground and made into a paste and a small bolus of this should be added to water. This should be taken on empty stomach in the morning.

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5 Quick Kitchen Remedies for Managing Diabetes #1 : Mix ½ tsp Turmeric Powder + 1 tsp Amla Powder + ½ tbsp Methi Seeds Powder in half glass of water and take daily in the morning on empty stomach

#2 : Take 1 teaspoon of Indian gooseberry (amla; amalaki) juice mixed with 1 teaspoon of bitter gourd juice twice a day.

#3 : Chew 10 holy basil leaves (tulsi), 10 margosa leaves (neem), and 10 bael leaves (belpatra) on an empty stomach in the early morning.

#4 : Consume one tablespoon of ground flaxseed powder every morning on an empty stomach with a glass of warm water. However, do not have more than 2 tablespoons per day, as it can be detrimental to your health.

#5 : Take a few drumstick leaves, wash and crush them to extract their juice. Now take about 1/4th cup of this juice and drink it on an empty stomach, every morning to keep your sugar levels under control.

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Chapter - 3

Healthy Diet for Diabetics

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HEALTHY DIET FOR DIABETICS Eating for diabetes does not imply that you have to go totally sugar free. If you are diagnosed with diabetes, the first thing that crosses your mind is all the sweet foods you will have to miss. On the contrary, eating for diabetes does not imply that you have to go totally sugar free. You may enjoy a small portion of your favourite cake once in a while. It is all about balancing your diet. A diabetic patient should never skip his meals. Proper meals on time is a must. How to balance your diet in diabetes? Basically you have to plan your meals in a way that suits your daily routine and eating habits. There are 2 ways of doing it: The Plate Method: Here you divide your plate into 1 big and 2 small imaginary sections: -Keep the biggest section for non starchy foods like green veggies and salads that include spinach, beans, cucumber, onion, tomato, lettuce, cauliflower, mushroom, carrot, radish etc. -In one small section put all the protein rich foods. It can include low fat cottage cheese, sprouts, tofu, fish, eggs, sea food etc. -In the other small section you can put starchy foods and grains. Whole grain breads, cereals, rice, pulses, pasta, oatmeal, potato, sweet potato, lima beans, corn, popcorn etc. -You may add one serving of fruit and a drink with minimal calories like water, lemon water/ tea / coffee without sugar. The Carb Counting Method: It is also called as the carbohydrate counting method. It implies that you keep a tab on how much carbohydrate you are consuming in every meal. This technique helps manage your blood glucose levels. -How much carbs you should eat depends on how active you are during the day and what medicines you take for diabetes. -The amount of carbohydrate intake varies from person to person. Consult your doctor for best advice. -Normally 45-60 grams of carbs in a meal are suggested. You may go for less or more as per your health status. -Raw salads should be taken along with afternoon meals and also for dinner. -Sprouted horse gram, green gram, black gram, green peas etc. should be consumed more. -Fried and grilled (BBQ) should be completely avoided.

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+91 99161 81405 What Foods Can You Eat As a Diabetic? Diabetes does not mean that you have to survive on bland food for life. You may eat any healthy and tasty food. Here is a list of foods you can go for without raising your blood sugar levels: • Eat foods high in fibre content as they release carbohydrates slowly. They give you lots of energy boost and keep you full for a long time. Also they prevent sudden spike in blood sugar levels. Brown rice, bran flakes, leafy greens, whole grain bread, rolled oats are great choices in this category.

• Choose non- starchy foods like nuts, seeds, leafy greens, fresh fruits like apple, pear, papaya, orange, lime, lemon, grapefruit, berries, peach, guava etc. They are low in gylcemic index and prevent blood sugar levels from shooting up drastically.

• Eliminate refined food items from your diet. Products made with white flour like pasta, bakery items, canned foods and preserved foods should be avoided. • Add protein to your meals. Cottage cheese, tofu, fish like sardine and tuna, beans etc. are great sources of protein.

• If you have a sweet tooth, go for smaller portions of your favourite dessert. Add sugar to the eatables yourself while cooking. Reduce the quantity of sugar used. For eg. Instead of 1 tsp put 1/3 tsp of sugar in your coffee. Add cinnamon, vanilla essence etc. • Use olive oil for cooking. Instead of frying you can bake, grill or broil the food. • Eat 5-6 meals in a day. Keep a food diary to keep count of total calorie intake. Experiment with oil free and yummy recipes with lots of fibre. • Avoid red meat. People with diabetes are generally at an increased risk for heart disease. Therefore, they have to be more prudent in their food habits as eating high-fat meats puts them at an even greater risk than the average person. Meat eaters usually consume more dietary fat and less of fiber. More amount of dietary fat leads to increased storage of fat inside cells. This makes the cells resistant to insulin. Also, intake of meat based diets damages tissues and results in insulin resistance because of the preservatives added in them.

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LIGHT HEALTHY SNACKS FOR DIABETICS • Chop a small pear into small pieces and grate some light cheese into it. This snack is rich in calcium and fiber. The cheese gives you 16% of your daily calcium requirement and the fiber 9% of your daily recommendation. • Take about 8 halves of dried apricot if you have a strong craving for sweets. Dried apricot is a rich source of Vitamin A and meets 20% of your daily needs. • Grab a fiber-rich small orange that will also provide you with Vitamin C. Fiber and Vitamin C bring down blood glucose. • Mix ½ cup low cottage cheese with 1 cup of strawberry pieces to get Vitamin C and calcium. • Another quick snack that is full of Vitamin C, is a cup of grapes. If you’re in the mood for a home made simple snack, try this recipe by Tarla Dalal:

Apple Rabdi - Tarla Dalal Low fat milk thickened with apple. The addition of nutmeg and cardamom blends well with the subtle flavours. Try not to peel the apple as much of the fibre is present in the peel and just below it. Select sweet apples for this recipe as sharp apples can split the rabdi, make it bitter and render it useless. Preparation Time: 5 mins Cooking Time: 15 mins Ingredients Makes 3 servings 3 cups low-fat milk , 99.7% fat-free 3/4 cup grated apples (with skin) 1/4 tsp cardamom (elaichi) powder a pinch of nutmeg (jaiphal) powder 1 tsp sugar substitute Method 1.Bring the milk to boil in a deep non-stick pan and simmer it for 10 to 12 minutes, while stirring in between and scraping the sides of the pan. 2. Add the grated apple, mix well and simmer for another 2 to 3 minutes, while stirring in between and scraping the sides of the pan. 3. Add the cardamom powder and nutmeg powder, mix well and keep aside to cool. 4. Once the rabdi has been cooled, add the sugar substitute, mix well and refrigerate for at least 1 hour. Serve chilled. Plan your meals well. Enjoy your life and stay healthy. Disclaimer

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Chapter - 4

Exercise for Controlling Diabetes

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EXERCISE, SLEEP, AND STRESS MANAGEMENT FOR CONTROLLING DIABETES World Health Organization (WHO) estimates that nearly 200 million people all over the world suffer from diabetes. What is more alarming is that this number is likely to double in the coming years. Diabetes being a lifestyle disorder, the solace is that with a few changes in our lifestyle it can be effectively controlled. Exercising should be an integral part of a diabetic’s routine lifestyle. Thirty minutes to one hour of brisk walking can do wonders for you. You could also practice Tai Chi, the Chinese form of exercise. Yoga has always benefited people and incorporating Yoga is a must in a diabetic’s schedule. Moreover if you love dancing or swimming, these form of exercises can be very helpful in reducing stress and maintaining a healthy lifestyle. Surprisingly, Yogasanas are not popular as a management strategy for Diabetes. However, Yogis recommend certain asanas which can work wonders in controlling blood sugar levels.

How Yoga Helps to Control Diabetes • Yoga helps beat stress (one of the factors contributing to diabetes). • Regular practice of yoga keeps a check on weight gain. Weight gain always has a negative impact on blood sugar levels. • Yogasanas help harmonise the body and promote relaxation. • They also ensure the optimal functioning of the endocrine glands enabling the body to use insulin effectively.

There are many Yoga poses which help Diabetes. However, we have compiled the top 6 ones which are popular and relatively easy to practice. Disclaimer

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6 Top Yogasanas for Diabetes Management 1. Surya Namaskar (Sun Salutation) - Surya Namaskar increases the blood circulation and enhances the administration of insulin in the body. It also helps to check weight gain.

2. Pachimottan Asana (Posterior Stretching Pose) - This is known to help the optimal functioning of the vital organs like liver, pancreas and kidney.

3. Bhujang Asana (Cobra Pose) - This asana helps to improve the function of the internal oragans including liver, kidney, pancreas and gall bladder. Thus aids in controlling diabetes and weight gain.

4. Balasana (Child’s Pose) - Balasana is a great stress buster which will help promote peace and tranquility.

5. Mandukasan (Frog Pose) - This asana helps to stimulate the pancreas and makes it healthy. And a healthy pancreas ensures insulin secretion and blood sugar regulation.

6. Anulom Vilom (Alternate Nostril Breathing) is the simplest breath control exercise that you can practice if you have diabetes. A great soother of the nervous system, Anulom Vilom strengthens the heart, helps regulate cholesterol levels and refreshes the body and calms the mind. Thus it shows a positive effective on the hormonal system and helps control blood sugar levels. A word of caution: If you have any injuries or suffer from an underlying condition like sciatica, kidney disease, hypertension, etc., do not begin yoga practice without consulting your doctor. If you are pregnant, avoid practice unless advised. Yoga or any strenuous exercise is best avoided during menstruation. Disclaimer

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+91 99161 81405 Sleeping Habits Poor sleep and diabetes are long time friends. Those who lack quality sleep at night eat more to keep up their energy levels. This will increase their sugar level. If you do not eat well, then you sleep less and again, the cycle is affected. Lack of sleep is also linked to obesity and weight gain. If you have diabetes and have disturbed sleep, that’s not surprising either. For diabetes management, restrict caffeine and alcohol intake, avoid heavy dinner, exercise and take warm bath before bedtime to improve sleep. A healthy snack before bedtime with a consistent routine is very helpful. Stress If you have been doing everything that’s been advised for diabetes management and preventive care but still see no results, blame it on stress! Stress is a villain and it creates havoc in your bloodstream. When you are under stress, it makes the body work harder to cope better by causing the “flight response”. As the body gets ready to fight it takes up the stored fat to produce the energy. for flight or fight. Since there is a lack of insulin in the Diabetic, the blood glucose released is not controlled. For stress management, meditation and yoga are very beneficial. Did you know stress exists as much in your body as it exists in your mind? Certain body movements indicate negative emotions. Tightly clenching your fists when angry is a sign that your body is taking on the stress. Swallowing your words when you want to yell at someone is yet another way of lodging stress in your body. You want to disagree but instead you simply smile and agree with the other person. This also is a negative emotion stored in your body. So watch out for these cues from your body as they are clear signs of tension building up. When stressed, observe your breathing and take a few deep breaths, move around a little, relax your shoulders and unclench your fists, splash your face with cold water, step outdoors onto a balcony or take a walk outside. All these small acts will help you reduce the burden of stress on your body. Disclaimer

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Chapter - 5

How to Determine Pre-diabetes

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HOW TO DETERMINE PRE-DIABETES India is said to be the Diabetes capital of the world. To add to this, reports show that there are an estimated 77.2 million people in India who are suffering from pre-diabetes. Many People Don’t Know What Prediabetes is! Are You One of Them? Prediabetes is a condition in which the amount of glucose in your blood is higher than normal. However, it is not so high to be termed as ‘diabetes’. It is the ‘border line’ or ‘gray area’ between normal and diabetes. With prediabetes there comes always a higher risk of developing Type 2 Diabetes. There is also a greater chance of developing health problems like heart disease and stroke. However, not all is lost because there is also some good news. Having prediabetes doesn’t always mean that Diabetes will be a by-product. In fact, you have the power to reverse the condition. This can be achieved by making simple daily lifestyle changes such as exercising, limiting your carbohydrate intake and making efforts to lose excess weight. It is also seen that 15-30% of people with prediabetes will develop Type 2 diabetes within a span of 5 years if there are no lifestyle changes incorporated. Some people who have pre-diabetes hardly exhibit any symptoms. Therefore it is likely that you may have prediabetes and not even be aware of it. Tests to Determine Prediabetes Either one of the two tests below are used by doctors to diagnose diabetes and prediabetes. 1. Fasting Plasma Glucose Test (FPG) – In this test, a person’s blood glucose level is measured first thing in the morning before breakfast.

FPG < 100 mg/dl 100 – 125 mg/dl 126 mg/dl or above

RESULT Normal Prediabetes Diabetes

2. Oral Glucose Tolerance Test (OGTT) – This OGTT RESULT test measures a person’s ability to break down < 140 mg/dl Normal glucose. In this test, a person’s blood glucose is 140 – 199 mg/dl Prediabetes measured in the morning after the person has fasted 200 mg/dl or above Diabetes overnight or has been without food for 8 hours. The test is repeated again after two hours after drinking a glucose rich beverage. This test may also be used to diagnose gestational diabetes in pregnant women.

Persons who are at higher risk of prediabetes Some people will face an increased likelihood of having pre-diabetes. Among those who should be screened for pre-diabetes include overweight adults aged 45 and older. Also, those who are under age 45 and are overweight and have one or more of the following risk factors must be tested: • Family history of diabetes • Are mostly physically inactive • Have had gestational diabetes • Have elevated blood pressure • Low HDL Cholesterol • Members of certain ethnic groups like South Asian, Native American, African-American etc. Disclaimer

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How to Prevent Diabetes if you are Prediabetic The two principle factors you must consider are:

1. Dietary Changes Make healthier food choices by reducing portions and limiting added fat and sugar. Get the help of a doctor or nutritionist. Aim at adding 25 grams of Soluble Fibre to your diet. Also have low glycemic foods, like the ones listed below: 1. Chickpeas – help prevent elevated blood sugar levels, making it a good choice for diabetics. You can toss them in your green salads, make a tasty curry for chapati or prepare hummus to eat along with pita bread. 2. Beans (kidney beans, black beans, white beans) – if you are looking for a food item that has high-quality carbohydrates, lean protein, and soluble fiber your search ends with beans. Include them in your meal plans at least thrice a week as it helps stabilize your body’s blood-sugar levels. 3. Barley – Having a meal with barley instead of white rice has shown to reduce the rise in blood sugar by almost 70%. The added advantage is that it keeps the blood sugar lower as well as steadier for hours. 4. Broccoli – is rightly termed as the ‘antidiabetes super hero’. This veggie being high in fibers and low in carbohydrates is the most ideal pick for diabetics. Other veggies like spinach and green beans are also included in this category. 5. Whole Grain Bread – When going to the market for buying bread read the ingredients label carefully and carry only that loaf that has ‘wholegrain’ mentioned in it. It was found that simply switching to whole grain from white bread improves sensitivity to insulin. More coarse the bread, better it is as it will slower digestion. 6. Cranberries – owing to the presence of abundant phytonutrients like anthocyanins in them, cranberries are especially beneficial in a diabetic meal plan. You can eat half a bowl of fresh cranberries or have it as a juice. You could also consider adding them to you fruit salads or smoothies. 7. Fish – Baked, broiled or steamed fish is a good meal for diabetics and it reduces the risk of developing heart problems linked to diabetes.

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+91 99161 81405 . 8. Oatmeal – packed with soluble fiber it slows the absorption of glucose from food in the stomach thus controlling the blood sugar levels. An oatmeal breakfast is a healthy way to start the day. 9. Apples – if you have a sweet tooth and are tempted to munch on candies, you must instead bite into an apple. Filled with fiber this fruit along with others like pears, papaya and grapes are a healthier option for blood sugar control. 10. Dalia/ Cracked Wheat - this wheat product is made from whole raw wheat kernels that are crushed into smaller pieces to get coarse grains. It is more nutritious than rice, because it contains more fiber, vitamins & minerals. It also has a better glycemic index than white rice or refined flour. It is the best food option for those who have problems of high blood pressure with high cholesterol and diabetes. You might want to try out those steaming dalia idlis also! 11. Ragi or Nachni - the perfect health food for any age, ragi contains higher amounts of dietary fibre. It helps maintain optimum sugar levels in blood. It also aids in digestion and prevents you from over-eating as it makes you feel full for a longer span of time. 12. Raw Onions - this is considered as one of the best foods for diabetics. It has hypoglycemic effects that are beneficial in management of Type 1 and Type 2 diabetes patients. Onions contain an anti-diabetic compound and have the ability to reduce blood sugar levels. 13. Bitter Gourd (karela) - contains at least three active substances with anti-diabetic properties and can help manage diabetes better. A compound called charantin in karela keeps the glucose low and controls sugar levels. 14. Fenugreek (methi) seeds - these seeds are helpful to diabetics as they contain fiber and other chemicals which slow digestion and the body’s absorption of carbohydrates and sugar. Soak about one teaspoon of methi seeds overnight & drink this water on an empty stomach in the morning. It will help in many ways to cope with the complications of Diabetes. 15. Drumsticks - Drumsticks can keep the glucose levels in the blood in check. Use them in your sambars or dal. Owing to its anti-diabetes properties, you can manage diabetes better by eating this vegetable regularly, you can manage diabetes better. Take a few drumstick leaves, wash and crush them to extract their juice. Drink one cup of this juice every morning before you eat anything else.

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2. Physical Activities

Thirty minutes or more of exercise daily is a must for all pre-diabetics and diabetics. Exercise increases insulin sensitivity (i.e reduces insulin resistance). This essentially helps to tackle the root cause of Type 2 diabetes. Exercise keeps your heart strong and makes you sleep better. Here are some fun physical activities: • Dance to your favourite music! When was the last time you danced? Get into some comfortable clothes, turn on the volume, and let your body follow the beat. • Skipping. Remember how much fun you had as a kid skipping rope with your friends? • Cricket or Football with your family and friends. Organise a weekly game followed by snacks. • Play badminton with your kids or the neighbour’s kids in the late evenings. • Go swimming with friends or family for an hour or two every weekend. • Bicycle Rides with your family and friends. Plan a route that has the least traffic and most greenery. • Take your dog for a walk twice a day or accompany friends who walk their dogs.

So start with a simple exercise or yoga practice and include it in your daily routine and kick start a healthy life. For yogasanas for diabetics, please click here: 6 Top Yogasanas for Diabetes Management

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Chapter - 6

Frequently Asked Questions

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Frequently Asked Questions 1. Can diabetes be completely cured? Diabetes can only be controlled with a proper diet and lifestyle modification.The probable complications of long standing Diabetes can also be minimized effectively with Ayurvedic medicines. A permanent cure cannot be assured. Reversal can occur after a couple of years, but you will have to continue following the diet and lifestyle modification plan. The duration of the treatment, prognosis, etc. will depend on body constitution, diet and many other factors. 2. What is the ayurvedic treatment for Type 2 Diabetes? Type 2 Diabetes is a chronic metabolic disorder in which the body is unable to make proper use of glucose, resulting in hyperglycemia and glycosuria. In this condition, the pancreas does not produce enough insulin or the body cannot use the insulin well and the sugar builds up in the blood and the glucose doesn’t reach the body’s cells. In this condition Ayurvedic medicines like katakakhadiradi kashayam, nishamalakadi tablet, nishakatakadi kashayam, guduchi satvam, triphala churnam, shilajit etc would be beneficial. 3. Is there a treatment for Type 1 Diabetes in ayurveda? Type 1 diabetes is where the body’s immune system destroys the beta cells in the pancreas (which produces insulin), without insulin, the sugar builds up in the blood and if left untreated it can damage the organs. In this condition, outside source of insulin or insulin injection is required, which will help to bring glucose to the body cells. Along with this, Ayurvedic practitioners suggest Dhanwantaram ghritam as a supportive medicine. 4. What are the long-term side-effects of allopathic drugs for diabetes? Metformin is commonly prescribed for Type 2 Diabetes. The common side effects of Metformin are: Vitamin B12 deficiency, anorexia, gastrointestinal disturbances, urticaria and hepatitis. Out of these, many patients complain of gastrointestinal disturbances. Metformin should be used with caution by people with nephropathy (kidney disease), severe liver disease, or decreased kidney function. Another drug, Thiazolidinedione, causes weight gain, risk of liver disease, anaemia and swelling of legs or ankles. Headache, UTI and sinusitis are seen in patients taking Pioglitazone. 5. Can natural health and ayurvedic products be taken with allopathic drugs? Yes, natural home remedies and Ayurvedic medicines can be taken along with Allopathic medicines. However, the blood sugar levels should be monitored on a regular basis. Special care should be taken while taking medications and remedies so that the blood sugar levels do not drop drastically leading to hypoglycemia and other associated problems. Homeopathic and Ayurvedic medicines should not be taken together. 6. How to manage frequent urination? In case of frequent urination, the patient may try the following remedies: • Taking five grams of powdered pomegranate rind with water. Take it twice daily for three weeks. • Rice should be avoided during the course of treatment. • Taking a teaspoon of turmeric powder twice daily in the morning and evening with cool water can cure polyuria. According to Ayurveda, turmeric is the best remedy for diabetes.

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+91 99161 81405 • Mix the juice of three Indian gooseberries with water and take it twice daily in the morning and evening for four days. It will provide relief from polyuria. • Turmeric powder can be mixed with amla juice and taken twice daily. • Eating sesame seeds will also provide relief. • Caraway seeds mixed with sesame seeds can be taken. • Nocturia can be treated by eating spinach in the evening. 7. How to manage sugar level fluctuations during pregnancy? • Avoid products that contain coconut, palm, or palm kernel oil. • Look for products that contain unsaturated or mono-unsaturated fats such as fish, margarine, and vegetable oils. • Three small meals and three snacks at even intervals throughout the day can prevent fluctuations in blood sugar levels. Include proteins and complex carbohydrates in those snacks and meals. • Six to eight hours without food can leave a pregnant lady with low sugar levels in the morning. A good bedtime snack might include an apple with whole-grain crackers and low-fat cheese, or peanut butter. • Exercise burns off the extra sugar that your body has stored in your cells and helps keep sugar levels from getting too high. • Increase the intake of dietary fiber. • 8. How to control weight gain? To control weight gain, bitter fruits and vegetables [Bitter melon, methi, grapefruit, etc.] should be consumed more. And, instead of 3 large heavy meals, small frequent meals should be taken. Jamun, bitter gourd, fenugreek, turmeric, warming spices etc. should be included in the diet. 9. How to deal with stiffness, numbness and pain in limbs? Magnesium, ALA, Omega 3,6 fatty acids should be taken in adequate amounts to combat peripheral neuropathy and to strengthen the nervous system. Vitamin B6 deficiency can also aggravate neuropathic pain. Consumption of herbs like amla, giloy, bala etc can increase circulation. Massaging the affected areas with chinchadi tailam, mahamasha tailam, sahacharadi tailam, etc. can help to improve blood circulation and relieve numbness and pain. Thyme is another herb that can help in treating circulation problems. Using a foot soak made of thyme will help ease constricted blood vessels and this will relieve burning feet. A paste made of ginger can be applied over the feet in case of burning sensation. 10. How does uncontrolled diabetes damage organs? • Diabetic nephropathy: The kidneys have many tiny blood vessels that filter waste from the blood. High blood sugar from diabetes can destroy these blood vessels. Over time, the kidneys will not able to do their functions well. Later on, they may stop working completely. This is called kidney failure. Disclaimer

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+91 99161 81405 • Diabetic retinopathy: This may be the most common microvascular complication of diabetes. The risk of developing diabetic retinopathy or other microvascular complications of diabetes depends on both the duration and the severity of hyperglycemia (high blood sugar). The small capillaries in the retina get clogged due to diabetes. Small capillaries also start growing at inappropriate places. This could also form scar tissue and cause the retina to be pulled back from its normal position causing retinal detachment. Apart from affecting small blood vessels, untreated diabetes also leads to thickening of blood vessels that supply blood to the vital organs of the body. • Diabetics are also more prone to high blood pressure and high cholesterol, which can cause heart disease. • High blood glucose levels can contribute to the formation of fatty deposits in the blood vessels. Over time, this can restrict blood flow and increase the risk of hardening of the blood vessels (atherosclerosis) which leads to heart disease. 11. How to avoid drop in energy levels and intense fatigue? • Cut an unpeeled potato into slices and let the pieces soak in water overnight. In the morning, drink the juice after straining it. This is rich in potassium, a mineral essential for transmitting nerve impulses and making muscles move along with other vital functions. • Eating spinach daily or on alternate days can relieve fatigue. Spinach is a rich source of potassium and Vitamin B, which is beneficial in energy metabolism. • A daily dose of Ashwagandha or COQ 10 can also help to combat stress and fatigue. • Drumstick (Moringa) leaves are high in fiber content and best known for their ability to boost energy. A decoction made of drumstick leaves can be taken daily. • A decoction made of fenugreek seeds can also be taken regularly. • Stress management and adequate sleep are also important to fight fatigue. • Those suffering from intense fatigue may benefit by taking a short power nap of 20-40 minutes in the afternoon. 12. Can a Diabetic consume raisins . If yes, how much per day? Raisins have a low to moderate glycemic index. Unless and until it is consumed in large quantities it may not have a big impact on the blood sugar levels. 1-2 tbsp of raisins can be consumed daily by diabetic patients whose blood sugar is under control. You can read more on this at http://nirogam.com/raisins-good-diabetics/ 13. How to lower HbA1c levels for better management of Diabetes? It is very important for diabetics to monitor their HbA1c levels even if they check their blood sugar levels regularly. If you wish to know the importance for diabetics read http://nirogam.com/6-crucial-tests-mustdiabetes/ Cinnamon is a herb with blood sugar lowering benefits. Cinnamon helps to lower glucose or HbA1C. Take 1-2 grams of cinnamon daily for 2-3 months to lower the HbA1C level. Including Omega 3 fatty acid in the diet can also help lower HbA1C in diabetics Disclaimer

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TYPE 2 DIABETES AND INSULIN

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The food we eat is digested by the stomach, using acids and enzymes, which converts the carbohydrates (the starches and sugars) in the food into glucose.

This glucose is absorbed by the stomach and the intestines and released into the bloodstream.

The glucose in the bloodstream is ready for use as energy but our cells can absorb the glucose only with the help of insulin.

Without the right amount of insulin to transport the glucose to the cells, the excess glucose will remain in the bloodstream and the cells will not have sufficient energy causing you intense fatigue. The kidneys will try to get rid of the excess glucose through the urine, which is the cause of frequent urination and subsequent thirst. In a person with Type 2 Diabetes, the In a healthy person, the beta cells in the production of insulin is low and/or not pancreas check the glucose in the blood performing as it should, so it is all the more every few seconds and produce as much important to eat a healthy diet to avoid insulin as necessary to transport the overburdening the limited action of insulin. glucose into the cells.

A healthy diet and regular exercise can help maintain normal blood glucose levels to ensure

Disclaimer a steady supply of energy to the body resulting in a more active and productive life.

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APPENDICES

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For best results with Salacia-O, please follow these recommendations: • Method of Administration: Take the Salacia-O capsule at least 30 minutes before your meals, preferably with a glass of lukewarm water. • Go for a brisk walk for atleast 30 minutes every day. • Keep your cholesterol and fat in check. If you are obese, make sure you follow a strict diet and exercise routine to come down to the optimum weight. • Ensure that you have sufficient Vitamin D, B12 and Hemoglobin levels in your body. •

Abstain from Smoking and Alcohol. They nullify all that you do to help your diabetes.

• De-stimulate yourself and practise 15 minutes of deep breathing and meditation every day. •

Ensure that you do not have constipation, inadequate sleep (should get 7 hours of sleep) and stress. All these raise your sugar levels.

• Aim to eat low GI foods (most fruits, non-starchy veggies, muesli, barley, etc.) as many as you can and replace your High GI foods (white bread, coffee, etc.) with low GI foods. • Take 6 small meals, instead of 3 large meals. • Never skip meals. Proper meals on time is a must. • Take raw salads along with afternoon meals and also for dinner. • Increase intake of sprouted horse gram ,green gram,black gram,green peas etc. • Completely avoid fried and grilled (BBQ) food. • Increase fibre and protein intake in your meals. • One of the main aims is to reduce insulin resistance. For additional information on diet, click here For additional information on exercise, click here

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About Nirogam.com Founded in the year 2009, we at Nirogam India Pvt. Ltd. are renowned for curating and retailing a collection of time-tested, well-researched Ayurvedic, Herbal and Organic Products. At Nirogam, we believe in helping people first find the underlying cause of the ailment or the health problem, and then identifying the right regime and therapy in Ayurveda, or other alternative medicines to alleviate it. Our range of herbal supplements and Ayurvedic products has gained huge appreciation in India and the worldwide markets including those of USA and UK. This is due to their purity, accurate composition and the unmistakable natural ability to aid in relieving symptoms and rejuvenate the body and soul.. Through our herbal products, which are both safe and effective, customers all around the world can experience the health benefits of Ayurveda, an ancient science that originated in India.

Check out the cool offers on our tried and tested diabetes products on the Special Offers page. Guaranteed results! Contact us

Nirogam India Pvt. Ltd. F - 32, 33 & 34, 1st Floor, DLF Centre Point, Sector - 11, Main Mathura Road, Faridabad, Haryana - 121006 (INDIA) Email: [email protected] Call +91 99161 81405, Whatsapp +91 99581 71405

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