From beetroot juice in high blood pressure to karela-jamun juice in diabetes: 5 diseases and the best beverages to manage them

Considering the hectic and stressful lives most people lead these days along with no time for nutritious diet or exercise, having chronic diseases-- like high bloog pressure (BP) or diabetes-- has become quite common. However, managing chronic health conditions can be simple and it often begins with small changes, like diet and exercise. And sometimes, what you sip can make a big difference in your overall health. While medications are important in many cases, natural drinks made from herbs, vegetables, and fruits can complement your treatment, help reduce symptoms, and even support overall wellness. From lowering high BP to managing diabetes and improving digestion, certain beverages and juices are backed by both traditional wisdom and emerging science. Here we list some of the best beverages to manage common lifestyle diseases:


Disclaimer: These drinks are not cures, but they can play a powerful supportive role in your daily routine. Always consult your doctor before adding anything new to your diet, especially if you’re on medication.

Beetroot juice is known to naturally lower high blood pressure (BP) thanks to the high nitrate content in it. Nitrates help dilate blood vessels, thus improving blood flow and reducing pressure on the heart. A 2017 study has shown that regular consumption of beetroot juice can lead to a significant drop in both systolic and diastolic blood pressure. Apart from this, regularly having beetroot juice also improves heart health and stamina. However, the key is to drink it fresh and in moderation (about 1 cup per day) for optimal results. But, people who have kidney issues should consult their doctor before having beetroot regularly.

Bitter gourd (karela) and Indian blackberry (jamun) juice is an Ayurvedic medicine which is used for managing one's blood sugar levels. Karela is known to contain compounds that mimic insulin. A 2017 study reads '90 min after the intake of bitter gourd juice shows statistical significant reduction of blood glucose level when compare with fasting level'.

Meanwhile, jamun improves the insulin sensitivity. And so, when consumed together, Karela-Jamun juice can help control glucose levels and reduce sugar spikes. For maximum benefits, Karela-Jamun juice should be had on an empty stomach, first thing in the morning. It’s bitter but a powerful juice that many diabetics swear; pair it with a healthy lifestyle and moderate exercise to see the results.

Amla (Indian gooseberry) is rich in antioxidants and vitamin C, which helps in reducing bad cholesterol (LDL) and improve heart health. Amla juice can also prevent the buildup of plaque in arteries. So, drinking a small glass of Amla juice daily, preferably on an empty stomach, can help improve the lipid profiles over time. It also aids in digestion, boosts immunity due to its high Vitamin C levels, and improves the skin. Have it with warm water or honey to improve the taste and for better absorption.

Ginger-lemon water is a simple yet effective combination to improve digestion. How? While ginger stimulates digestive enzymes and reduces bloating, lemon helps in bile production and detoxification. And so, sipping ginger-lemon tea before meals or on an empty stomach in the morning can help reduce acidity, lead to better nutrient absorption, and keep your gut happy.

Spinach is rich in iron, while pomegranate is packed with vitamin C and antioxidants-- this makes spinach-pomegranate juice a powerful drink to fight anemia. Spinach helps in replenish iron levels in the body, while pomegranate helps in better absorption and supports blood production. You can also add a bit of lemon juice to improve its taste and for extra vitamin C.