GOINDIS NATUROPATHY TRUST(INDIA)
Charity Registration No.845/4 dated 03.09.2003
DIABETES – PREVENTING AND
CURING WITH NATURO-FOOD THERAPY
SANTOKH SINGH PARMAR
FOUNDER TRUSTEES:
Satyendra Singh Goindi, MSc, LLB, ND
Gurkirpal Kaur Goindi, BA, BEd, DPE, ND
Santokh Singh Parmar, B Arch, Dip TP, Dip LA, MRTPI, AITP, AIIA
Devinder Singh Saroya, PCS
Gurmukh Singh Girn, MSc, MCRP, AITP
DIABETES – PREVENTING AND CURING WITH NATURO-FOOD THERAPY
WHAT IS DIABETES ?
1. It is a metabolic disorder of the chemical reactions that are necessary for proper utilisation of food along with inadequate or lack of insulin. Normally, pancreas release insulin proportional to the amount of food you eat. The beta cells in the pancreas monitor blood glucose levels regularly and release the amount of insulin necessary to use the glucose in the blood. Excess glucose is stored in the liver and muscles as glycogen (reserve energy). In between meals, when the cells need energy, glycogen is converted back into glucose and used by the cells. Excess glucose reaches the adipose tissue and is converted into triglycerides which is stored in the form of fat leading to obesity. Broadly there are two types of diabetes – Type I Diabetes (Insulin Dependent Diabetes Mellitus (IDDM) results if your pancreas cannot make enough insulin to help glucose get inside your cells for providing energy. Type I diabetes is also called Juvenile Onset Diabetes because people develop Type I when they are children or teenagers. Type II Diabetes (Non-Insulin Dependent Diabetes Mellitus (NIDDM) results because the cells in the muscles, liver and fat are unable to use insulin properly. In Type II, also known as Adult Onset Diabetes, the body does not produce enough insulin or what it does produce is defective and does not work properly or the cells ignore the insulin. Type II diabetes is usually associated with lifestyle disorders such as bad diet, sedentary lifestyle and lack of exercise leading to obesity. 90% of diabetics have Type II diabetes and 10% have Type I diabetes. Lifestyle changes, dietary regulation, exercise and regular monitoring can help control or avoid the onset of diabetes. 2. There is broad consensus among diabetologists that normal fasting (10-16 hours, usually overnight) blood sugar level should be between 80-120 mg per 100ml; a level between 120-140 mg indicates initial (pre-diabetic) stage of diabetes; and level above 140mg confirms presence of diabetes. In post-paridial test (after 2 hours of a meal), blood sugar level of 140mg per 100ml is considered normal; a level between 140-200mg indicates pre-diabetic stage; and a level above 200mg confirms diabetes.
PRE-DISPONSING FACTORS FOR DIABETES
3. The following factors, individually or collectively, can be the causative factors for the onset of diabetes :- Obesity — Excess weight increases body’s demand for insulin due to larger fat cells in obese people, especially with abdominal obesity. Unfortunately, Indians and Asians have genetically high degree of abdominal obesity than Westerners. Diabetes and obesity are so strongly linked that the physicians have coined a new combined term for describing these diseases as dibesity. Syndrome X or Insulin Resistance — This is a term to describe a cluster of symptoms, including high blood pressure, high triglycerides, decreased HDL (good cholesterol), increased LDL (bad cholesterol) and obesity (pot belly), which tend to appear together in some individuals and indicates a pre-disposition to diabetes and heart disease. Heredity/Family History — Blood relatives of people with diabetes have a high probability to develop diabetes than those who do not have it in the family. Sedentary Lifestyle — People with sedentary (inactive) lifestyle are more likely to have diabetes as compared to those who lead an active life. Stress — Stress causes an imbalance in the secretion of several hormones which disturb the body’s metabolism. The beta cells of the pancreas during stress do not secrete the necessary insulin into the system and some hormones released during stress may block the effect of insulin on the body cells, thus causing diabetes. Pancreatic Inefficiency – Refined foods, coffee, alcohol, smoking, nervous exhaustion, and some diseases of the endocrine glands that secrete hormones, allergy (eg. to dairy products) can reduce the efficiency of the pancreas to produce sufficient insulin for helping to convert glucose into energy. Bad Diet — Excess consumption of junk foods, refined carbohydrates, sugar, animal products and nutritional deficiency can contribute to the development of diabetes. Breast Feeding — Giving babies solid food or milk before the age of 6-12 months can trigger insulin dependent Type I diabetes. Breast feeding increases the natural immunity. Gender — Both men and women have the same risk of developing diabetes till early childhood. After 30 years, women are at higher risk as opposed to men. Women who develop temporary (gestational) diabetes during pregnancy are also at a higher risk of developing Type II diabetes later. Age — The risk of diabetes increases with age, especially after 40 years, mainly because the number of beta cells in the pancreas, that produce insulin, decrease as age advances. Malnutrition — It is believed that children who have malnutrition during the critical stages of development in the mother’s womb or during the first year of life are more likely to develop Type II diabetes later in life. Viral Infections/Injuries – Some viral infections or injuries that damage the pancreas may destroy the beta cells in the pancreas that produce insulin and therefore cause diabetes due to insufficient insulin. Medicines — Prolonged intake of medicines such as steroids, anti-depressant drugs or some medicines for controlling high blood pressure can cause Type II diabetes. Ethnic Predisposition — Indians and Asians are genetically pre-disposed to diabetes than Europeans or Americans.
DIABETES SYMPTOMS
4. Diabetes does not just happen overnight. It takes many years for it to set in as a derangement of metabolism. The following symptoms individually or in combination may indicate the presence of this disease, often called the silent killer :- Excessive and Increased Frequency of Urination — Kidneys filter about 1,500 liters of blood everyday. They normally excrete some water and waste products as urine and absorb most of the filtered blood including glucose. If the blood has more glucose than what the kidneys can re-absorb, it passes out with urine. As the excess glucose passes out of the body, it takes a lot of water with it in order to flow easily. Increased water in the urine also increases the frequency of passing urine. Loss of Weight — In the absence of adequate insulin, the cells can not derive energy from the blood glucose. For maintaining the body metabolism and temperature, and for physical activity, energy is derived from the body fat and muscles. As a result you lose weight, even if you eat enough to satisfy your hunger. Excessive Hunger — When adequate insulin does not attach to the receptors on the cell wall, the cells in the body do not get any energy. They, therefore, send a message of hunger pangs to the brain. The brain responds to this message by giving you a feeling of excessive hunger and increased appetite. Weakness and Lethargy — Despite eating more due to excessive hunger, the glucose derived from the food cannot be used for energy as it passes out in the urine. Lack of energy in the cells results in general weakness, tiredness, body ache, laziness, drowsiness, irritability and reduction in stamina and may also induce lack of concentration and mental fatigue because the brain and the central nervous system are being deprived of their essential nutrients. Abnormal Thirst — In an effort to eliminate excess sugar from the blood through urine, the body demands plenty of fluids which in turn results in increased thirst and dryness of the mouth. Vision Defects — Sugar in the lens of the eyes makes it swell and refract light improperly which may result in blurred vision or appearance of floaters before the eyes. Usually, these symptoms appear at a much later stage, when the damage is already done to the eyes. Frequent Skin Infections — Excess blood glucose suppresses body’s defence system — the immunity. This is why bruises, cuts and wounds heal very slowly, if there is high blood sugar. Also sugar is a very good food for bacteria to thrive and grow. Thus skin infections, recurrent boils, dry or itchy skin and rashes are more common in diabetics. The skin around genitals may also be very itchy. Recurrent Yeast Infections in Women — Vaginal yeasts causing infections thrive on the sugary urine of female diabetics. Urinary tract infections are also fairly common in females because the uretha is much shorter than that of the males. Tingling Sensation or Numbness — Tingling sensation and/or numbness in hands and feet and burning sensation/pain in arms and legs have been known to be caused by nerve damage and later nerve cell death due to diabetic neuropathy. Bad Breath and Red Swollen Tender Gums — Harmful bacteria thrive and grow quickly due to high blood sugar in the saliva which can lead to inflammation and bleeding of the gums and help create foul smelling gases resembling smell of nail polish remover. Type I Diabetes Symptoms — The three symptoms of vomiting, hunger for air and coma can be signs of Type I diabetes that is worsening. Immediate medical attention is necessary in this case.
DIABETIC COMPLICATIONS
5. Diabetes is not simply a disorder of the pancreas but affects the entire body, especially the liver, kidneys, the nervous system, thyroid, spleen, circulatory system, hypothalamus, pituitary and adrenal glands. It is also not a disorder of carbohydrate metabolism, but also affects both fats and proteins. The entire metabolism is upset, as well as all the hormones that control it. The longer you have had diabetes and the less care you have taken, the more complications there will be. The following list includes some of the more common complications caused by diabetes. For more information refer to the fuller version of “DIABETES — CURING WITH NATURO-FOOD DIET.” List of Diabetic Complications — Ketoacidosis or Coma, High Blood Pressure, Heart Disease and Brain Stroke, Retinopathy (Retina damage, blindness), Neuropathy (Nerve damage), Nephropathy (kidney damage), Fatty Liver Disease, Male and Female Sexual Dysfunction, Repeated Infections, Skin Sport, Skin Redness, Thickened Skin, White Patches, Anaemia, Leg Cramps, Depression etc. etc.
MANAGING DIABETES WITH NATURO-FOOD THERAPY
6. Naturo-Food Therapy stems from the unique gift of Nature – that the human body can cure itself provided we allow Nature to take its own course without hindering it by unhealthy eating and by unwise use of drugs and medicines which invariably have harmful side-effects. The most simple and basic tenet of Naturo -Food Therapy is to replace gradually the diseased blood with new healthy blood by consuming health-giving and nutritious plant-based vegetarian diets of seasonal and regional fruits and raw/steamed vegetables (organic if possible), sprouted wholegrains/seeds, herbs and nuts. The nutrient/antioxidant/fibre-rich natural diets mop up harmful free radicals and strengthen the body’s immune system, which (i) boosts the body’s ability to overcome virtually all kinds of diseases, (ii) increases the body’s resistance to infections and (iii) slows down the ageing process 7 It is a well established fact that diabetes is considered to be a chronic condition with no permanent cure in any system of medicine. For diabetes, control and management, preferably through naturo-food therapy, is the key. Living a long healthy life with diabetes can be a challenge but it is in your own hands to control it. It is generally believed that if the patient’s blood sugar is kept under control for 5 years with diet and without medication, he/she need not take medicines for the rest of the life but should be monitored on a regular basis. Those who take precautions, live longer and have a better lifestyle as long as their blood sugar level is under control. 8 Lifestyle changes, dietary regulation, exercise and regular monitoring can help control or avoid the onset of diabetes. Taking the following precautions can cure, prevent or retard the progress of diabetic complications :- (i) Eat Nutritious and Balanced Diet — Consume low calorie (less fat and sugar) and high fibre home-made natural foods containing complex carbohydrates and proteins such as fresh fruits, vegetables, salads, wholegains, millets, pulses, legumes, nuts and seeds, brown (unpolished) pounded rice etc. Avoid crash diets, fasts and feasting at all costs. Do not overeat, eat small 7-8 meals and snacks every 2 to 2½ hours instead of 2-3 large meals a day and never skip breakfast. (ii) Avoid Junk Foods — Totally avoid all processed sugary, refined and fat-rich fried foods such as burgers, pizzas, French fries, namkeens, samosas, potato crisps, biscuits, noodles, sweets, cakes, pasteries, tinned/packaged meals, soups and beverages like fizzy drinks and colas containing harmful chemical additives and preservatives. Avoid excessive use of animal origin foods (saturated fats, meats etc.). Harmful hydrogenated oils/fats like vanaspati transfats are strictly forbidden. (iii) Maintain Ideal Body Weight — Working towards and maintaining a healthy body weight greatly helps in bringing the blood sugar levels under control. Ideally, your stomach should not protrude more than your chest, i.e. avoid going into pot-belly shape. (iv) Exercise Regularly and Adopt Active Lifestyle — Diabetes thrives on obesity and physical inactivity. A balanced exercise programme helps improve functions of various organs of the body including pancreas and liver. This translates into improved blood sugar control, insulin sensitivity, cholesterol ratio, cardiovascular health, healthy weight and sense of wellbeing and decreased stress levels. (v) Manage Stress through Yoga, Meditation and Music — This trio and other stress management techniques are the best known ways in countering stress which leads to insulin resistance. The diabetic patient should eliminate minor worries, be more easy going and should not get unduly worked up by stress and strain of daily life. Get rid of negativity and adopt a cheerful positive attitude. (vi) Maintain Tight Blood Sugar Control — It is advisable to check blood sugar level regularly. There is ample evidence to show that maintaining normal blood sugar levels can help control the diabetes and reduce the chances of complications drastically. (vii) Maintain Normal Blood Pressure — Irrespective of age and gender, all diabetics must aim to maintain blood pressure below 120/80mm Hg. It is also advisable to measure the blood pressure at the ankles to test for peripheral arterial disease. The difference in the higher limit should be lower than 20, higher indicates a peripheral artery blockage. (viii) Maintain Healthy Lipid Profile — The normal levels of cholesterol do not apply to diabetics. Total cholesterol in diabetics should be less than 150mg/dl; LDL (bad cholesterol) should be less than 70mg/dl; HDL (good cholesterol) should be over 45mg/dl; and triglycerides should be below 150mg/dl. (ix) Get Dilated Eye Examination — Comprehensive dilated eye examination by an ophthalmologist once a year to detect “diabetic retinopathy” is essential for diabetics. (x) Take Care of Your Feet — As wounds take much longer to heal in diabetics due to “diabetic neuropathy”, it is important to examine your feet every day for bruises, cuts, sores, bumps and red spots for early detection and treatment. (xi) Have Cold Water Bath — It increases the rate of all chemical reactions in the body related to the absorption and utilization of nutrients, thereby increasing oxidation of sugar. Weak people who are used to hot water baths, should gradually reduce the water temperature from hot to warm to lukewarm to cold water over a few days. (xii) Have Oil Massage –Full body massage, 2-3 times a week, is beneficial to activate the skin and improve blood circulation to all parts of the body. (xiii) Get Regular Dental Check-up — It is advisable to get dental check-up twice a year as gums of diabetics provide an ideal environment for bacteria to thrive and cause infections. Good oral hygiene is very important for diabetics. One should floss and brush after every meal and before bedtime and also take care to avoid sugary food and that sticks to the teeth and gums. (xiv) Do not Smoke — Most complications of diabetics arise due to damage to blood vessels and smoking can compound the damage. (xv) Avoid Alcohol — Calorie-dense alcohol in addition to increasing weight, may delay or adversely affect recovery from low blood sugar by affecting the storage of glycogen in the liver and the release of glucose. (xvi) Avoid Sudden Withdrawal of Medicines — A sudden withdrawal of oral medicines or insulin can have adverse effect, including going into a coma. Diabetics should, in consultation with their doctors, gradually taper them off while regularly checking and maintaining normal blood sugar levels. (xvii) Always Carry ID and Glucose — Always carry your diabetic identity card showing your address and home telephone number, and some glucose, sugar or candy in case of a sudden fall of blood sugar level below normal.
BENEFICIAL NATURAL FOODS FOR DIABETICS
- To control diabetes and for general health, mainly consume plant based diet consisting of suitable seasonal fruits, vegetables, salads, sprouted wholegrains/cereals/pulses, a handful of nuts and seeds and adequate amount of water. Only eat home made low-calorie, low-fat foods and totally avoid commercially produced refined and processed junk foods and beverages which invariably contain harmful chemical additives, preservatives, colourings, flavourings and tans-fats.
i Fruits, Vegetables and Salads — All the nutrients in fruits, vegetables and salads are assimilated directly in the blood and alkaline salts in them neutralize most stomach acids. Fruits contain fructose but it does not need insulin for metabolism. ii. Beneficial Fruits — Apples; oranges; grapefruits; sweet lime (mausami); jamun; pineapple; pears; all berries like strawberries; guava; papaya; peaches; dried prunes; figs; pomegranate; bael fruit (bel or bill); avocados; rhubarb; black currants; white currents. iii Fruits to be avoid — All fresh more sweet fruits like mangoes; grapes; chikoo; banana; figs; custard apple; and all sweet dried fruits such as dates, apricots, figs, raisins. iv Beneficial Vegetables and Salads — Bitter gourd (Karela); round gourd (tinda); bottle gourd (lauki); cucumber; tomatoes (not over-ripe); fenugreek (methi); spinach; lettuce; green beans; cluster beans (gowar); string beans; lima beans; broad beans; red/green/yellow peppers; Brussel sprouts; aubergines (bangan); cauliflower; mushrooms; white pumpkin (petha); asparagus; Jerusalem artichokes; tender coconut; radish (mooli); small portion of frozen or fresh peas; celery; leeks. v Vegetables to be avoided or eaten in Moderation — Lady finger (bhindi); cabbage; potatoes; sweet potatoes; red pumpkin; turnips; beetroot; carrots; over-ripe tomatoes; colocasia (arbi). vi Nuts and Seeds — These should be consumed in moderation as these are rich in oil; almonds; walnuts; chestnuts; sunflower seeds; flaxseeds; sesame seeds; poppy seeds . vii Wholegrains and their Sprouts — Consume fibre rich wholegrain cereals and pulses, preferably in their sprouted form for optimum nutrition; oats; Bengal gram (kala chana); barley; finger millet (ragi/bajra); corn; soya and its products like tofu, lecithin; red kidney beans (rajmah); whole wheat flour in moderation only; wheat bran; black gram (urad); green gram (moong); masoor ; moth ; brown rice ; wheatgerm. viii Animal and Dairy Foods — These should only be consumed in moderation; skimmed milk and low fat curd; butter milk (lassi); whey water; liver; eggs; oily fish like tuna. Avoid red meat. ix Beneficial Herbs and Spices — Onions; garlic; ginger; lemon/lime; coriander; mint; basil (tulsi); Indian gooseberry (amla); cumin seeds (jeera); caraway seeds (ajwain); cinnamon (dalchini); aestophida (hing); turmeric (haldi); fennel (saunf); spirulina. x Water — Drink adequate 2½ – 3 litres a day or more if you exercise, are overweight, and in hot weather) amount of water to help maintain consistency and quality of blood. CAUTION — Diabetics who are taking anti-diuretic hormones (ADH), too much water could result in water intoxication.
HOME REMEDIES FOR DIABETES
10. The following tried and tested home remedies over the ages can help control diabetes in the natural way :- i Bitter Gourd (Karela) — (i) Drink the juice of 4-5 karela fruits on empty stomach every morning. (ii) Powdered karela seeds can be added to the food. (iii) Drink water, in which 4-5 shredded karela fruits or a teaspoon of whole dried karela powder, have been boiled for 5 minutes, twice a day. ii Jambul Fruit (Jamun) — Take 1-3 gms of powder made from whole dried jamuns (with seeds) mixed with warm water three times a day. iii Stringbeans Pod Tea — Remove seeds from the fresh beans, cut the pods into small pieces and boil these in water for 5-7 minutes, and drink the concoction once or twice a day. iv Bael (Bel) — Drink 10-20 ml juice of fresh bael leaves on empty stomach in the morning. v Neem — Chew 3-5 fresh leaves of neem first thing in the morning. vi Celery (Ajwain Patta) — Take celery juice (20-30ml) every day on empty stomach. vii Indian Gooseberry (Amla) — Take 20ml of fresh juice of amla twice a day on empty stomach. viii Vinegar — Take 3 teaspoons of fruit malt vinegar (not synthetic) with meals twice a day. ix Lemon — Take fresh lemon juice in food or in water. x Flaxseeds (Alsi) and Sesame Seeds (Til) — Sprinkle a teaspoonful of freshly roasted seeds of alsi or til on your food. xi Cinnamon (Dalchini) — Take ½ teaspoon of freshly ground cinnamon powder with water once daily. xii Groundnut and Corn Flour — Mix with whole wheat flour for chapattis. xiii Other Useful Herbs — Gond Kikar, Brahmi, Shilajit, Guggal and Ginseng berries.
DIET GUIDELINES FOR A HEALTHY & DISEASE-FREE LIFE
There is no “best” or “ideal” diet and no “good or “bad” foods so long as you stick to natural sources. Moderation, variety and balance are the keys to healthy eating. Also, food is more than the nutrition it provides – it is also a part of the way we enjoy and celebrate life. The following diet guidelines have been prepared accordingly:-
- 1. Adopt a Healthy Lifestyle – Change the way you live each day. Fortify your immune system with regular exercise and healthy eating with natural foods. Find time to enjoy and nurture yourself with some fun, laughter, relaxation and adequate sleep.
- 2. You are What You Eat – Maintain ideal healthy weight. Don’t live to eat but eat to live a disease-free life as ordained by NATURE.
- 3. Look after Your Digestive System – Eat less in moderation and more often i.e. have 7-8 small nutritious meals and snacks (say every 2-2½ hours) instead of 2-3 large heavy meals a day. Don’t ever overeat and chew the food to a creamy state with digestive saliva containing enzymes before swallowing.
- 4. Eat More Fruits and Vegetables – Include a liberal quantity of fresh seasonal and regional fruits, raw or steamed vegetables and salads in your daily diet to fulfill 50-60% of your daily energy requirements.
- 5. Eat More Sprouts and Fibre – Eat wholegrain cereals and pulses, preferably sprouted, for optimum fibre and nutrition as minerals and vitamins are attached to the bran and they increase manifold on sprouting.
- 6. Eat Nuts and Seeds – Consume a handful of nuts like almonds, wallnuts and seeds like pumpkin and sesame regularly 5-6 times a week.
- 7. Eat Carminative and Digestive Herbs and Spices – Include ginger, garlic, onions, cumin seeds (jeera), fennel (saunf), aesphotida (hing), black pepper, caraway seeds (ajwain), turmeric (haldi), cardamom (elaichi), basil (tulsi), mint (pudina), curry leaves (curhi patta) in your diet and cooking.
- 8. Cook Vegetables Conservatively – Do not cook vegetables in lots of oil. Freshly cut and prepared vegetables should be steamed, lightly sauted or slowly stewed or stir-fried or baked but not deep-fried and overcooked at all to preserve minerals, vitamins and enzymes.
- 9. Never skip Breakfast – Eat a fruit instead of tea or coffee within 15-20 minutes of waking followed by a nutritious breakfast later.
- 10. Eat Light Dinner – Have your last meal or snack 2-2½ hours before hitting the bed.
- 11. Don’t get dehydrated – Drink at least 2-2½ liters (more if you exercise, are overweight and in hot weather) of water at regular intervals. If just too boring, add lemon wedges or mint leaves for flavour in the jug of water.
- 12. Avoid Drinking Water with Meals – Drink water about an hour before or after meals to avoid diluting the digestive juices.
- 13. Don’t follow Fad Diets – These diets don’t include all the food groups and nutrients and these never work in the longterm. Mantra is to simply eat healthy.
- 14. Avoid the Three White Poisons – Excessive intake of Sugar, Salt and Starch (Maida) and their products should be avoided as far as possible.
- 15. Totally eliminate Junk Food from Your Diet – Avoid fat-rich, refined, processed and fried junk foods and beverages like colas and fizzy drinks laden with harmful chemical additives and preservatives.
- 16. Detox Yourself – Go on a detoxification diet only of fruits and vegetables and their juices to get rid of toxins after every two weeks.
Santokh Singh Parmar
Naturo-Food Therapist & Lifestyle Consultant
Mobile: +91(0) 9815922330
Websites: www.naturofoodtherapy.org & www.foodtherapy.org
April 2009
Note: The above information and advice and indicative remedies are not a substitute for the advice, your doctor or naturo-food therapist may give you based on his/her knowledge of yourself.