Diabetics reserve at home Solution

 🥗 Diet & Food Tips

Portion control: Eat smaller meals more often instead of 2–3 heavy meals.

Fiber-rich foods: Whole grains (brown rice, oats, dalia), leafy greens, beans, and vegetables help slow sugar absorption.

Low-glycemic fruits: Guava, apple, papaya, jamun (Indian blackberry), orange—avoid too much banana, mango, grapes.

Protein in every meal: Eggs, fish, dal, paneer, tofu help keep you full and balance sugar.

Limit refined carbs: Avoid white rice, maida, sweets, soft drinks.

Healthy fats: Almonds, walnuts, flaxseeds, olive oil, mustard oil (moderation).

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🥤 Drinks & Hydration

Drink plenty of water (8–10 glasses daily).

Methi (fenugreek) seeds water: Soak overnight, drink in the morning. Helps improve insulin sensitivity.

Green tea / herbal tea: No sugar, helps metabolism.

Avoid fruit juices (high sugar) – eat the whole fruit instead.

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🏃‍♂️ Lifestyle & Exercise

Daily walk: 30–45 minutes brisk walking after meals helps lower sugar.

Yoga & breathing: Surya Namaskar, Pranayama (Anulom-Vilom, Kapalbhati) support glucose balance.

Weight management: Even losing 5–10% of body weight improves blood sugar.

Regular sleep: 7–8 hours, avoid late-night eating.

Stress control: Meditation, deep breathing—stress hormones raise sugar.

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🏡 Easy Home Remedies (supportive only)

Cinnamon: Add a pinch to tea/food—it may help sugar control.

Amla (Indian gooseberry): Rich in vitamin C and antioxidants—take raw, juice, or powder.

Karela (bitter gourd) juice: 2–3 times a week in moderation, can lower blood sugar.

Jamun seed powder: Traditionally used for better sugar control.

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⚠️ Important Reminders

Check blood sugar regularly.

Don’t skip prescribed medicines.

Avoid smoking & alcohol.

Visit your doctor for regular checkups