It is no secret that type 2 diabetes is on the rise. According to the Center for Disease control, 25.6 million Americans have the full blown disease while another 79 million have pre-diabetes. Could you be among this number? As you are soon going to find out, this is entirely within your control.
According to some of the top medical doctors, scientists and nutritionists around the world, type 2 diabetes is a completely reversible condition. However, millions around the world have grown up believing that diabetes is a “genetic” condition that they have to deal with it for the rest of their life. Studies indicate that certain lifestyle changes can prevent, delay and even reverse type 2 diabetes, especially if the disease is detected early on. But first, you have to understand what diabetes is.
What is Diabetes?
Diabetes is a condition that alters your body’s ability to use glucose as a result of its inability to sufficiently make or control insulin. Insulin is a hormone secreted by the pancreases that transports glucose from the blood and funnels it into the cells where it can be burnt as fuel. If the cells are starved off glucose, they start dying and as a result tissues and organs start degenerating.
There are two types of diabetes; type 1 and type 2. In type 2 diabetes, the beta cells in the pancreases cease producing insulin when the immune system attacks and destroys them. Thus standard treatment for type 1 diabetes involves taking insulin on a regular basis. Type 2 diabetes, on the other hand, begins when the body develops a resistance to insulin. As a result, the muscle, fat and liver cells do not use it properly. Blood glucose is not funneled into the cells for energy production. The pancreas typically reacts by producing more insulin, but with time, it loses its ability to secrete enough of the hormone to process glucose in body cells.
If you are looking to reverse type 2 diabetes naturally, your genetics, the severity of the condition and the amount of time your body has suffered from the disease all play roles on how fast you can beat it naturally.
Let’s take a look at some of the lifestyle and dietary changes can help you kick this disease to the curb.
1Watch What You Eat
Keeping close control of your diet is a proven way to reverse type 2 diabetes. It is recommended that diabetics consume a healthy diet that typically includes fresh fruits and vegetables, lean meats, whole grains, beans, and low fat dairy. Try to increase the amount of fruits in your diet, as well as non-starchy vegetables such as carrots, broccoli, lettuce, etc. while limiting your consumption of meat, starchy foods and dairy products. Plant foods are rich in anti-oxidants, which are very important as they improve the body’s ability to use insulin. Herbs and spices are among the top 10 dietary sources of antioxidants.
Check your foods for their glycemic index (GI). This is a system that ranks foodstuffs depending on their effect on the body’s glucose levels. Foods with a high GI include white rice, soda, and breads and should be avoided.
Cut your consumption of fast foods. Eating junk food can more than double the rate at which your cells develop insulin resistance. Moreover, such food is loaded with trans fats, carbohydrates, and sodium, which are not recommended for anyone with type 2 diabetes.
2Prioritize Weight Control
Shedding extra weight is a sure way to improve blood sugar levels which helps keep type 2 diabetes under control. The best thing about it is that you don’t have to lose much of it. Studies show that losing 5-10% of your body weight will improve blood sugar levels and halt the progression of diabetes.
When it comes to losing fat, its distribution on your body plays a big role on how it affects the progression of type 2 diabetes. People whose weight is concentrated around their bellies are more at risk of type 2 diabetes than those with big hips, thighs and buttocks. It is therefore essential to take weight control measures that target belly fat when trying to beat this disease.
3Exercise On A Regular Basis
Even if you do not shed a pound from doing it, exercising is one of the best natural ways of keeping type 2 diabetes under control. Aerobic exercise alone, or when combined with resistance training has been shown to improve glycemic control, lower blood pressure and control triglyceride levels in the body. During exercise, the muscles cells suck up extra glucose from the blood stream. This reduces the quantity of sugar in the blood.
The more intense the exercise sessions are the better. Weight lifting on a regular basis helps steady blood sugar levels, in addition to increasing muscle mass. Having bigger muscles increases the body’s consumption of glucose which is essential for type 2 diabetes.
4Manage Sleep Apnea
Sleep apnea is a condition that affects diabetes. It affects how you breathe while sleeping. Diabetes sufferers stop breathing frequently while sleeping, since the air passages become blocked temporarily. Studies show that certain sleeping positions make this condition worse
Sleep apnea is typically characterized by snoring. People with type 2 diabetes who suffer from sleep apnea are more likely to suffer a heart attack and stroke. Luckily the condition can be easily treated or controlled by losing weight and watching your sleeping positions. Surgery is however, recommended for severe cases while some health practitioners recommend wearing a special device while sleeping.
5Get Enough Sleep
Getting less than the recommended 6 hours of sleep per day can wreak havoc on your blood sugar levels, ultimately leading to glucose intolerance. This in turn can cause type 2 diabetes. Identify and avoid habits that disrupt your circadian rhythm, or sleep pattern. This may include drinking alcohol, eating spicy food in the evening and drinking caffeinated beverages during the day. You should also try keeping your bedroom at the right temperatures. A cool bed is best for comfortable sleep.
The connection between stress and the body’s propensity to develop illness is well established. Stress affects blood sugar levels directly and it makes it harder to control. There is a sleuth of natural stress buster you can employ. These include meditation, yoga, tai chi, soothing music, massage among other. It is essential that you identify potentially stressful situations and activities and avoid them.
Vitamin D deficiency has been linked to pre diabetes, a condition that often leads to the development of diabetes. People with low vitamin D levels tend to have fast rising blood sugar levels, impaired glucose tolerance and higher rates of metabolic syndrome. The sun is the best source of vitamin D.
Check out Dr.Jay Wortman talk about how to cure Type 2 Diabetes.
I hope this article helps. Stay healthy! 🙂
Check out “60 Second Trick” Reverse Type II Diabetes