(Image source from: Canva.com)

Diabetes and hypertension rank among the most prevalent health issues worldwide, affecting numerous nations. An increasing number of individuals in India and around the world are grappling with diabetes and high blood pressure that is not properly managed. The World Health Organization (WHO) estimates that approximately 830 million people are impacted by diabetes and its complications, with close to 220 million residing in India. Factors such as unhealthy lifestyle choices and escalating pollution levels are likely significant contributors to these conditions, as even younger generations are now facing diabetes and hypertension challenges. Healthcare professionals suggest adopting a comprehensive healthy lifestyle, which includes a balanced diet, as a strategy to prevent diabetes. One effective recommendation is to consume specific foods and beverages on an empty stomach, which can help maintain lower sugar levels. Below are six items that are beneficial when consumed early in the morning on an empty stomach to combat diabetes and hypertension:

Amla: Eating amla, also known as Indian gooseberry, first thing in the morning is highly effective for boosting metabolism and enhancing immune function, thereby maintaining low blood sugar levels and aiding in blood pressure management. Amla is rich in Vitamin C and antioxidants, contributing to reduced cholesterol levels and promoting cardiovascular health.

Cinnamon Water With Black Pepper: Drinking cinnamon water infused with a dash of black pepper powder on an empty stomach offers extensive health benefits. Cinnamon is known to lower blood sugar by enhancing insulin sensitivity, while black pepper contains piperine, which aids in nutrient absorption. This combination, effective at reducing inflammation, serves as an excellent morning beverage for regulating blood sugar and maintaining overall blood pressure.

Fenugreek Seed Water: Fenugreek seeds soaked in water and consumed on an empty stomach is a powerful natural solution for managing diabetes. These seeds contain soluble fiber, which slows sugar absorption into the bloodstream and helps maintain healthy blood sugar levels. The ideal method is to soak a tablespoon of fenugreek seeds overnight and enjoy it before starting your day.

Turmeric and Lemon Juice: Turmeric, or Haldi, is known for its active compound curcumin, which can help lower blood sugar and enhance insulin sensitivity. Mixing turmeric with water and a splash of lemon juice offers numerous benefits, including improved digestion and liver detoxification. This combination provides essential anti-inflammatory properties that support blood sugar and blood pressure regulation.

Flaxseeds: Incorporating flaxseeds into your morning routine is beneficial as they are abundant in omega-3 fatty acids, fiber, and antioxidants. Their high fiber content effectively slows carbohydrate digestion, leading to stabilized sugar levels. Consuming flaxseeds with water on an empty stomach regularly can help manage diabetes and prevent hypertension issues.