Type 2 diabetes is one of the most common diseases nowadays and it has been estimated that one in every four American adults and children are suffering from this health condition.
In order to treat it, people spend too much money on convetional medicines which makes it the biggest driver of the federal debt, and the numbers are continuing to rise.
Most of the people think that diabetes is non-reversable, but this is not true because both obesity and diabetes are 100% preventable and reversable. Diabetes can lead to numerous health complications such as: dementia, stroke, kidney failure, and amuputation.
Luckily, science has shown that we can prevent or even reverse diabetes and obesity by simple lifestyle changes, and the best part is that patients won’t have to take insulin.
When it comes to Americans, their diet consists of 152 pound of sugar and 146 pounds of flour a year, which is why food is the major cause for diabetes among them. In this article, we will present you 7 strategies which you can use in order to prevent, treat or even reverse diabesity.
Eliminate the sugar from your diet
In order to prevent type 2 diabetes, you should stay away from a diet that is rich in empty calories, quickly absorbed sugar, and refined carbs. Persistent high levels of insulin will lead to depression, increased risk of cancer, high blood pressure and inflammation. The best way to reduce the risk of type 2 diabetes is cutting out sugar from your diet.
Control your stress levels
When you are under stress, the levels of insulin, cortisol and cytokine in your blood increase which leads to weight gain, insulin resistance and type 2 diabetes. Controlling your stress is vital for obesity and diabetes menagement. In order to control stress, you should take yoga classes and learn some breathing and meditation techniques.
Measure to improve
In order to lose weight faster, you should start leading a dairy that will help your progress over weeks. Morever, you should take note of your height and weight, waist size, BMI and blood pressure as well.
Get the right nutrients
You should incorporate the right nutrients through food in order to regulate your blood sugar levels and reverse or prevent diabetes.
Try to focus on these supplements:
- A high-quality multivitamin and mineral supplement;
- 1-2 gr. of omega 3 fatty acids;
- 1 000 – 2 000 IUs of vitamin D3;
- 300 – 600 mg of alpha lipoic acid twice a day;
- 200 – 600 mcg of chromium polynicotinate;
- 5 to 5 grams of PGX, a unique type of fiber that controls appetite and blood sugar, before each meal with eight ounces of water.
Get the right exercise
Instead of spending your time at the gym, you can also go for a rigorous walk for half an hour per day, which will help you balance your blood sugar levels and lower the insulin levels. All you have to do is to increase your heart rate to 70-80% of its maximum activity for 60 minutes 6 times a week. Moreover, according to some studies, HIIT can be of help in cases of type 2 diabetes and obesity.
Get more sleep
Make sure to sleep at least 8 hours because the lack of sleep will damage your metabolism and cause sugar spikes and cravings. As a result, you will eat more which increases your chances of developing type 2 diabetes. According to one study, even a portion of poor night sleep may cause insulin resistance. In order to prevent that, you should sleep more, and if you have insomnia, you should create a sleep ritual that involves total darkness, herbal therapies and relaxation techniques.
Eat whole, unprocessed foods
The consumption of whole, unprocessed foods will help you balance your blood sugar levels and reduce oxidative stress and inflammation. Moreover, whole foods will improve your liver detoxification in order to reverse or prevent insulin resistance. Make sure to eat more fresh fruits and veggies, but also foods rich in omega 3 fats. For instance, you should eat more nuts, seeds, legumes, coconut butter, olive oil, etc.
These are some steps that can certainly help you reverse diabetes, so you never have to take insulin or some medications ever again!