Seeking Guidance on Managing Pre-Diabetes and Weight Loss - #47599

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Dr RC BAMS MS

Hlo,

I understand your situation 🙏 — pre-diabetes plus pain and limited mobility is challenging, but it is possible to improve blood sugar and lose weight mainly through food, routine, and gentle practices, even without heavy exercise.

1️⃣ First, a reassuring truth Pre-diabetes is reversible in many people Weight loss of even 5–7 kg can significantly improve insulin sensitivity Exercise helps, but diet is the biggest factor (≈70–80%) Your limited mobility does not mean you are stuck.

2️⃣ Core principles for reversing pre-diabetes (Ayurveda + modern science)

A. Stabilize blood sugar Eat low-glycemic, high-fiber foods Avoid sugar spikes (refined carbs, frequent snacking)

B. Reduce inflammation Important for pudendal neuralgia & back pain Avoid foods that increase Ama (toxins)

C. Improve digestion (Agni) Poor digestion worsens insulin resistance

3️⃣ What to EAT (most important section) 🌿 Morning (on waking) Warm water + ½ tsp soaked methi seeds (chew & swallow) Helps insulin sensitivity

🍽️ Breakfast (choose ONE) Vegetable upma / poha (millets preferred) 2 eggs + sautéed vegetables Moong dal chilla (no rice flour) Plain curd (½ cup) + seeds (only if digestion tolerates curd)

❌ Avoid: Bread, white oats, cornflakes Fruit juice Sugar / jaggery / honey in morning

🍛 Lunch (main meal) Plate method: ½ plate vegetables (lauki, tori, bhindi, beans, cabbage) ¼ plate protein ¼ plate carbs

Good carb choices (small quantity): Brown rice (½ cup cooked) Jowar / bajra / ragi roti (1 medium)

Protein options: Dal Paneer (see paneer section below) Tofu Fish / eggs (if non-veg)

☕ Evening (if hungry) Herbal tea (cinnamon, ginger, tulsi) Handful soaked nuts (5 almonds + 2 walnuts) ❌ No biscuits, namkeen, fruits, tea with sugar

🍲 Dinner (very light) Vegetable soup + protein Stir-fried vegetables + paneer/tofu Moong dal + vegetables ⏰ Finish dinner before 7:30–8 pm

4️⃣ Foods to AVOID strictly (very important) 🚫 Sugar in any form 🚫 White rice, maida, bread, noodles 🚫 Potatoes, sweet potato (for now) 🚫 Packaged snacks, bakery items 🚫 Fruit juices, mango, chikoo, banana 🚫 Fried foods 🚫 Eating every 2 hours (constant insulin spikes)

5️⃣ Is paneer good? 🧀 Yes — but with rules ✔ Paneer is: High protein Low glycemic Helps satiety & weight loss ⚠ But: Heavy to digest Can worsen inflammation if overused ✅ Best way to eat paneer: Every other day is PERFECT Quantity: 80–100 g Cooked lightly (bhurji / sautéed), not raw Combine with vegetables Avoid at night if digestion is weak

❌ Avoid: Paneer with cream Paneer at late night Paneer daily in large quantity

6️⃣ Gentle movement (safe for limited mobility) You don’t need intense exercise. ✔ Options: Lying leg movements Pelvic floor relaxation (not strengthening) Gentle spinal stretches 10–15 min slow walking if tolerable Even 5–10 minutes after meals helps sugar control.

Ayurvedic medicines for pre-diabetes 1️⃣ Nishamalaki churna Dose: ½ tsp twice daily With: Warm water Time: Before meals Benefit: Improves insulin sensitivity

2️⃣ Gudmar (Meshashringi) churna or tablet Dose: Churna: ¼–½ tsp twice daily Tablet: 1 tablet twice daily After meals Known as “sugar destroyer”

3️⃣ Triphala churna Dose: ½ tsp at night With warm water Helps digestion, weight loss, inflammation

4️⃣ Ashwagandha (only if stress & sleep issues) Dose: 250 mg at night Avoid if you feel heaviness or sugar rises 🌿 For nerve pain & inflammation (general guidance)

Yograj Guggulu or Mahayograj Guggulu Usually 1 tablet twice daily ⚠ Must be prescribed — guggulu may not suit everyone

8️⃣ Sleep & routine (often ignored) Sleep before 10:30 pm No screens after dinner Poor sleep = higher blood sugar

9️⃣ What results to expect (if consistent) 2–3 weeks: Less cravings, better energy 4–6 weeks: Weight reduction begins 3 months: Blood sugar markers improve

Tq

I understand your concern and you are absolutely right to focus on reversing pre diabetes early especially when mobility is limited due to pudendal neuralgia and back pain This situation needs a very practical gentle and sustainable approach not extreme dieting or exercise

First reassurance pre diabetes is reversible even with low mobility if food timing food quality and insulin load are corrected consistently

Weight and sugar are mainly driven by insulin spikes not only by movement so diet becomes the main tool in your case

What to eat regularly Focus on simple home food that keeps sugar stable

Breakfast Vegetable based options are best Moong dal chilla vegetable omelette oats with vegetables or a small portion of millet porridge Avoid heavy carb breakfast

Mid meal One fruit only low glycemic like apple pear berries guava or papaya in small quantity

Lunch This should be your main meal Half plate cooked vegetables One portion protein dal curd paneer tofu or eggs One small portion carbs rice roti or millet not more than one serving Always eat vegetables first then protein then carbs

Dinner Very light and early Vegetable soup sautéed vegetables paneer tofu dal or curd Avoid rice at night

About paneer Yes paneer is good for you and safe to take every other day But quantity matters 100 to 120 grams is enough Choose fresh homemade or good quality paneer Avoid frying it

What to strictly avoid or limit Sugar sweets jaggery honey Bakery items biscuits cakes Fruit juices White rice in large quantity Potatoes refined flour fried food Late night eating

With low mobility Even gentle movement helps Short slow walks inside the house Light stretching while sitting Deep breathing helps insulin sensitivity and nerve pain

Avoid long sitting on hard surfaces Use a soft cushion Warm compress on lower back and pelvic area helps circulation

Sleep and stress control are very important Poor sleep raises sugar even without food

Hello I totally get what you’re going through. Getting that pre-diabetes diagnosis, plus dealing with weight issues and that awful pudendal neuralgia and back pain – it’s a lot to take in. But dont worry we are here to help you out 😊

YOUR CONCERN

* New pre-diabetes * Weight around 80 kg * Very limited movement because of nerve pain and back pain * You want to beat pre-diabetes and lose weight safely * You’re not sure about eating paneer

AYURVEDIC UNDERSTANDING

From an Ayurvedic point of view, what you’re experiencing is like the first signs of Prameha (pre-diabetes).

This means: –Your Kapha and Meda (think fat and metabolism) are a bit out of whack. –Your digestion (Agni) is a bit slow. –And because of the nerve pain, Vata is also involved.

Here’s the thing: since your Vata is already causing nerve,super strict diets, fasting, or too much exercise will just make your pain worse, even if your sugar levels drop a little. So, we need to be gentle and focus on correcting your metabolism while still giving your body what it needs.

CAN YOU FIX PRE DIABETICS WITHOUT EXERCISE?

Absolutely!

–Around 80% of the control comes from what you eat, how you digest it, and when you eat, not just from exercise.

–Even with very little movement, your blood sugar and weight can get better if we get your Agni and Kapha back on track.

AYURVEDIC PLAN OF TREATMENT

INTERNAL MEDICATION (To help your body use insulin better and boost metabolism)

1.Nisha Amalaki Churna:½ teaspoon twice a day before food with warm water. It helps your body handle sugar and naturally fights pre-diabetes.

2.Gudmar Capsule:500 mg twice a day after food. This helps reduce how much sugar your body soaks up and cuts down on cravings.

3.Triphala Churna: ½ teaspoon at night with warm water. Good for your gut and helps with gentle weight loss without making your Vata pain worse.

FOOD RULES

✅WHAT TO EAT

–Morning: - Warm water (maybe with soaked fenugreek seeds) –Breakfast: Veggie poha or veggie oats, moong dal chilla, stewed vegetables. –Lunch (Your main meal): A small portion of rice or millet (like foxtail or little millet), lots of cooked veggies, moong dal or masoor dal, buttermilk (only during the day, diluted, with roasted cumin). –Dinner (Keep it light!): Veggie soup, steamed vegetables. Eat early (before 7:30 pm).

IS PANEER OKAY?

Yes, but there are rules. Paneer is heavy and can increase Kapha. * Have it only once or twice a week. * Just 50–60 grams. * Best at lunch. * Don’t fry it. * Skip it at night. * ❌ Don’t eat it every other day if you have pre-diabetes and are trying to lose weight.

❌AVOID * Sugar, jaggery, honey * Bakery items, biscuits * White bread, refined flour (maida) * Fried foods * Cheese, too much paneer * Cold drinks * Eating late at night

LIFESTYLE CHANGE

* Don’t sleep during the day. * Sit for 5–10 minutes after meals (don’t lie down). * Try gentle breathing exercises like Anulom Vilom and Bhramari. * Give your lower back and pelvic area a warm oil massage (with Mahanarayana Taila) to calm your Vata.

QUICK NOTE ON EXERCISE

Because of your nerve pain:

–Don’t do intense walking or crazy gym workouts. –Even 5–10 minutes of gentle movement is a good start. –Most of your weight loss will come from fixing your metabolism, not from pushing yourself too hard physically.

What to Keep an Eye On (Tests) * Fasting blood sugar * HbA1c (every 3-6 months) * Lipid profile * Vitamin D & B12 (these are big for nerve pain)

Being consistent is way more important than being intense.

Warm Regards Dr. Snehal Vidhate

I UNDERSTAND YOUR CONCERN AND YES PREDIABETES CAN BE REVERSED EVEN WITH LIMITED MOBILITY YOUR WEIGHT GAIN AND SUGAR RISE ARE MORE DUE TO INSULIN RESISTANCE AND SLOW METABOLISM THAN FOOD ALONE PANEER CAN BE TAKEN BUT ONLY IN SMALL QUANTITY AND NOT DAILY BEST TAKEN AT LUNCH TIME AND AVOID AT NIGHT FOCUS SHOULD BE ON STABILIZING SUGAR AND REDUCING ABDOMINAL FAT WITH SIMPLE CONSISTENT CARE

NISHAMALAKI CHURNA HALF TEASPOON MORNING AND EVENING BEFORE FOOD WITH WARM WATER

GUDUCHI TABLET ONE TABLET TWICE DAILY AFTER FOOD

DASHMOOLARISHTA FIFTEEN ML WITH EQUAL WATER AFTER DINNER IT ALSO HELPS NERVE PAIN AND INFLAMMATION

ASHWAGANDHA ONE TABLET AT NIGHT IF IT SUITS YOU FOR NERVE STRENGTH AND STRESS

EVEN WITH PAIN DO SHORT FREQUENT MOVEMENTS AND AVOID SITTING CONTINUOUSLY THIS IMPROVES SUGAR CONTROL WITH REGULAR USE AND DIET CONTROL SUGAR LEVELS CAN IMPROVE IN TWO TO THREE MONTHS AND WEIGHT WILL REDUCE GRADUALLY CONSISTENCY IS THE KEY

For starters always avoid paneer if not made at home. Once a month works. Loosing weight is very simple and discipline task You have to always eat less means be on calorie deficient diet. Whatever you eat always eat less then your appetite, avoid sugar and salt or keep the amount less. Take these medicines these will help. 1. Medohar guggul 2BD A F 2. Tab triphala 2BD BF 3. Manasmitra tab 2HS at bed time only. Follow up with weight after 1 month.