Ayurvedic Tips to Reverse Pre-Diabetes

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    Pre-diabetes or borderline Diabetes is a metabolic condition where the person’s blood sugar levels are higher than normal but not enough to be classified as Diabetes. If untreated, Pre-diabetes develops into Type 2 Diabetes due to insulin resistance. However, it is reversible, and you can treat it by following some Ayurvedic tips.

    According to Ayurveda- Prameha and Madhumeha are used interchangeably in the context of increased urination, which is correlated to Diabetes.

    Who are at risk of Pre-diabetes?

    • People who are Obese/overweight
    • Smokers
    • People who are 45 or older
    • Genetic
    • Gestational diabetes
    • PCOS
    • OSA (obstructive sleep apnea)
    • Poor diet and high level of cholesterol

    Pre-diabetes Signs and Symptoms

    That is the Premonitory signs of Prameha- the initial stage of a disease, include:

    General TirednessMental DullnessDesire to Sit/sleep or lie down
    Excessive Frequency of UrinationExcessive Dryness of mouthBurning Sensation in palm and soles
    Excessive water intakeThe desire for cold food itemsBad Breath
    The fast growth of nails and hairBody HeavinessSticky and Knotty hair
    Stickiness in eyes/ears/teeth etc.Looseness or flaccidity in the bodyNumbness in Palm-sole/Whole Body

    Along with the presence of the above Prediabetes symptoms, the blood sugar levels: FBS 100 -125 mg/dl and HbA1c from 5.7%- 6.5% indicates Prediabetes before it manifests into sub-types and progresses to Madhumeha upadrava – complications due to diabetes.

    Ayurveda Remedies for Pre-diabetes

    The Ayurvedic treatment for diabetes includes understanding the root cause of the disease (metabolism) and making modifications in ‘Aahara’ (food/diet) and ‘Vihara’ (lifestyle).

    1. Excercise: Move your body regularly

    Regular exercise ensures that the body stays fit to fight against ailments and maintain health.

    A minimum of 15-30 minutes of exercise every day is recommended to keep the body active and healthy.  It also includes brisk walking, gardening, playing with a pet or children, household chores every day.

    2. Keep a check on eating habits

    An unhealthy fat can cause higher insulin resistance, posing an increased threat to prediabetes.

    3. Some healthy habits for good digestion are as follows:

    • Eat only when you’re hungry, with more vegetables, legumes, and fibers in your diet.
    • Avoid deep-fried and refrigerator foods.
    • Have dinner at least 2-3 hours before you sleep.
    • Make sure to chew food properly and slowly.

    4. Foods that should be included in diet

    Bitter vegetables (bitter gourd, radish, fenugreek, mint, brinjal, carrot, etc.) to add good cholesterol to your diet.

    Vegetables like mushrooms, amla, broccoli, onions, eggplants, aloe vera, spinach, and tomatoes.

    Fruits, linseed oils, and condiments that have anti-diabetic properties (like black pepper, coriander, cumin, mustard, turmeric & cinnamon, etc.)

    5. Foods that should be avoided in diet

    Excessive consumption of curd, jaggery products, butter, milk, sweetened beverages, white bread, pasta, rice, etc, food with high starch content and have a high glycemic index.

    6. Herbal teas

    Cinnamon tea, Ginger tea helps stimulate digestion & regulate blood sugar levels.

    7. Good sleep

    Less sleep and insulin resistance are interconnected. Irregular sleep (less sleep) pattern regularly tends to cause greater fatigue throughout the day and induces overeating.

    8. Always stay hydrated

    According to Ayurveda, drinking water from a copper vessel (Tamra jala-ushapana) has been considered very healthy for the overall functioning of the body.  It helps to balance Tridosha (Kapha, pitta, and vata doshas).

    Store one cup of water into a copper vessel at night and drink the water in the morning. One can also add up a lemon or cucumber in water to make it tasty and more refreshing.

    9. Stay away from stress

    Physical and emotional stress prompts an increase in hormones such as cortisol that increases blood sugar levels

     Some great yet simple ways to relieve stress

    • Asana: Practice deep breathing exercises and meditation at least once a day.
    • Observe and hold emotions. Note what causes anxiety and stress and remember to stay mindful in case of the next trigger.
    • Use your phone or laptop less. Constant communication and emails can have an impact on your life.
    • Use natural herbal teas and massage oils at night to help you relax mentally.

    Herbs that help manage pre-diabetes

    Turmeric and amla

    The combination of turmeric and amla helps in reversing pre-diabetes, here turmeric helps in preventing insulin resistance among cells and acts as a channel opener for glucose and amla helps prevent cataracts.

    Taking a quarter cup of fresh amla juice with half a teaspoon of turmeric powder every day or a teaspoon of amla powder with half a teaspoon of turmeric powder mixed with warm water will be helpful.


    It reduces the amount of sugar absorbed in the gut


    It blocks sugar cravings


    If you are showing or experiencing symptoms of unmanaged sugar levels, you are advised to adopt an active and Ayurvedic lifestyle to reverse it, or else it will lead to type 2 DM which is a complex problem. The key is to keep a natural way to limit sugar, and this can be managed by taking on Ayurvedic practices and medicines.  In case you have a query, you can always consult an expert online Ayurvedic Doctors at Total Ayurveda Care and get answers to your questions!

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