November marks Diabetes Awareness Month, with November 14 recognized as World Diabetes Day. Diabetes is a chronic condition characterized by elevated blood glucose (sugar) levels. Over time, high blood sugar can damage blood vessels and nerves throughout the body, leading to severe health complications if not properly managed. While factors like obesity, physical inactivity, and unhealthy diets are commonly associated with diabetes risk, a recent Instagram video by nutritionist and diabetes educator Khushboo Jain Tibrewala highlights another significant risk factor that is often overlooked: stress.
“If you’re doing everything right but still struggling with high glucose levels, stress could be the culprit,” explains Tibrewala. “Many individuals in their 20s and 30s are diagnosed with diabetes. You might think that is too young for diabetes, but upon investigation, we find that they may have genetic predispositions or unhealthy eating habits. However, the final crucial factor triggering type 2 diabetes in their bodies is often prolonged stress. It could stem from a toxic work environment, the loss of a loved one, or a myriad of other life situations.”
In addition to employing relaxation techniques to manage emotions, the choices you make regarding food can significantly impact stress levels. A healthy gut supports a healthy mind, and vice versa. Nutritionists recommend opting for foods that soothe the stomach rather than indulging in junk food during stressful times. Eating calming foods can help manage stress and reduce the risk of conditions like diabetes.
“Consume foods that calm your gut. This will soothe your entire system and consequently calm your mind, enabling you to tackle life more effectively,” suggests Tibrewala.
Incorporating prebiotics and probiotics into your diet is a simple and effective way to enhance gut health. Integrating natural foods that support a healthy gut microbiome can also contribute to overall well-being.
Prebiotic Foods to Include in Your Diet:
- Whole grains
- Legumes
- Garlic
- Onions
- Leeks
- Shiitake mushrooms
- Asparagus
- Oats
- Apples
Probiotic Foods to Add to Your Diet:
- Hard cheeses
- Kefir
- Natural yogurt
- Tempeh
- Kimchi
- Sauerkraut
Moreover, ensuring your diet is rich in fruits and vegetables, along with antioxidant-rich beverages like green tea and adequate hydration through water intake, can promote a healthy lifestyle. Stay healthy and take charge of your well-being this Diabetes Awareness Month!
