Fighting Type 2 Diabetes with The Help of FoodDharana Wellness Retreat near Mumbai & Pune, India According to the World Health Organisation, there has been a significant rise in Diabetes since 1980. While Type 1 Diabetes is attributed to environmental & genetic factors, a quick Google search about Type 2 Diabetes tells us that it is one of the most-commonly acquired diseases that are linked to several lifestyle factors, such as lack of exercise, dietary habits & inactivity. Dharana Wellness Centre, a holistic retreat near Mumbai, India is located amidst the flourishing mountains of Shillim. It prides itself in having curated programmes for individuals that help in removal of all impurities of Mind, Body & Soul, through a combination of ancient practices like Ayurveda & Naturopathy. Fighting Type 2 Diabetes disease requires a combination of treatments, but a conscious decision to make lifestyle changes, such as exercise & a balanced diet can greatly assist in controlling symptoms of this disease to a large extent. The food we consume is broken down into glucose by our body, which aids in proper functioning 0f our muscles, organs and brain. Due to lack of insulin, a hormone responsible for breaking down glucose in our body, the glucose builds up in the bloodstream, therefore causing “spikes” in blood sugar levels. Replacing white rice with brown rice is an ideal dietary choice due to its high fibre content, that represses spikes in blood sugar levels. Most “white” foods – sugar, flour are a common cause of spikes that can be kept under control with alternatives. A study conducted by Deakin University (Australia) reports that consumption of Vitamin C daily can affect elevated blood sugar levels. Vitamin C can be found in various fruits, vegetables. Include a healthy mix of vitamin C rich fruits & vegetables like Citrus fruits, berries, asparagus, broccoli, tomatoes, leafy greens, fish etc in the daily diet. Along with vitamin C-rich, fibre is also known to regulate blood sugar levels and aiding in digestion. Oats possess high contents of fibre. They are also responsible for lowering cholesterol and providing energy. A portion of oats can also help in weight management, due to its ability to suppress the desire for unwarranted snacking. There are some multi-nutrient rich foods that deserve special recognition for their benefits they offer. One such “superfood” that stands out is Chia Seeds. They are high in Omega-3 fatty acids, fibre, antioxidants, vitamins, proteins, iron & calcium. They not only regulate blood sugar levels, but also possess the capability to lower it. Additionally, Nuts possess high levels of healthy fats that are extremely beneficial to physical health, especially in promoting heart health. Walnuts, almonds, pecans, pistachios etc are all known to be a rich source of fibre, vitamins, antioxidants and minerals. Dharana’s food philosophy is designed in accordance with today’s health conscious mindset, with a focus long-term energy, providing nourishing & easily digestible meals. Each meal programme is customised to individual dietary needs, that are determined by a complete nutritional history questionnaire, biometric measurements, physical examinations that uncover nutritional deficiencies and a full examination of body composition, hydration & current health status. It is deeply rooted in age-old Ayurvedic traditions, that are curated to highlight organic ingredients & healthy eating, using holistic methods to assess individual dietary needs & preferences, to begin a holistic healing journey. ← Managing Your Anxiety with the right food → Can Yoga Cure Addictions?