Santosh Kumar, since your HbA1c is under 7, your diabetes seems somewhat under control, but your weight loss, anxiety, and lack of physical activity are concerns. Here’s a holistic approach to regain health:
1. Nutrition & Diet • Reduce excessive tea consumption – Too much tea (especially with milk and sugar) can cause acidity, dehydration, and disrupt nutrient absorption. Limit to 2-3 cups a day. • Increase protein intake – Include lentils, paneer, eggs (if non-veg), nuts, and seeds. • Healthy fats – Add ghee in moderation, coconut, and soaked nuts. • Complex carbs – Choose whole grains like millets, brown rice, or whole wheat instead of refined grains. • Hydration – Drink at least 2-3 liters of water daily. Herbal teas (like chamomile or ashwagandha) can help reduce anxiety.
2. Stress & Anxiety Management • Brahmi and Ashwagandha – These Ayurvedic herbs are excellent for reducing stress. You can take them as a powder with warm milk or as tablets. • Pranayama & Meditation – Even 5-10 minutes of deep breathing daily (Anulom-Vilom, Bhramari) can calm anxiety. • Sunlight & Fresh Air – Spend some time outdoors for Vitamin D and mental relaxation.
3. Physical Activity • Start with a 10-15 min walk daily – It will improve metabolism and mood. • Simple stretching & joint exercises – This will prevent muscle loss and improve circulation. • Yoga (Gentle Poses) – Try Sukhasana (easy pose) for relaxation, or Vajrasana after meals for digestion.
4. Ayurvedic Support for Weight Maintenance • Chyawanprash – Helps in improving immunity and maintaining weight. • Draksharishta or Ashwagandharishta – Helps with weakness and anxiety. • Aloe vera or Triphala juice – Improves digestion and overall health.
Since you are not doing any exercise, your weight loss could be due to stress, improper nutrition, or underlying health issues. If the weight loss continues, consult a doctor to rule out thyroid issues or malabsorption problems. Would you like a more specific Ayurvedic plan based on your body type (Vata, Pitta, Kapha)?
Hi Santhosh,
Thank you for sharing. Can you tell me if your appetite has changed, or do you feel full quickly after eating? Also, how often do you experience anxiety or stress, and do you have trouble sleeping? Since you’re not exercising or practicing yoga, a simple routine of healthy eating, stress management, and gradual physical activity might help improve your overall health.
Weight loss and anxiety are common concerns, especially for someone managing diabetes. You mentioned your HbA1c is under 7, which is generally good, but there’s more to overall health. Let me give you some tips to help with your situation through an Ayurvedic lens.
First, consider incorporating balanced meals that suit your constitution (prakriti). For someone losing weight unintentionally, nourishing your dhatus (body tissues) is crucial. Opt for foods that are rich, grounding, and easy to digest, like dals, whole grain wheat, or rice, with some ghee which can help pacify Vata dosha often linked with anxiety and weight loss.
Tea is fine in moderation but, too much caffeine might increase anxiety levels. Maybe try switching some cups of tea with herbal options - like chamomile or ashwagandha tea- known for calming effects.
Physical activity, even light and enjoyable ones like walking, can do wonders. Try to aim for atleast 20-30 minutes a day. This also improves agni (digestive fire) and helps regulate energy levels and blood sugar levels.
You seem to be dealing with quite a bit of anxiety. Mindfulness practices, such as meditation or deep-breathing exercises, can be beneficial. Practicing pranayama, especially Nadi Shodhana (alternate nostril breathing) or Brahmari (humming bee breath), can be particularly calming.
Lastly, it’s important to keep a routine. Maintaining regular meal times helps balance your body. Also, try to have your largest meal at midday, which aligns with peak digestion according to Ayurveda.
Just remember to follow-up with regular check-ups with your healthcare provider. Loosing weight unintentionally or intense anxiety calls for keeping in touch with your primary care provider to rule out any critical concerns. It’s essential that whatever changes you’re making fits within the advice from your healthcare team.
