Diabetes is a life-long disease that affects the way your body handles glucose (a type of sugar) in your blood. Most people with the condition have type 2 diabetes or pre-diabetes.
The prevalence of type 2 diabetes is constantly on the rise, currently affecting every other American and one in four kids. This disease has tripled since the 1980’s and is estimated that by mid-century one in three Americans will have diabetes.
What causes diabetes?
Your pancreas makes a hormone called insulin. Insulin is the hormone that let your cells turn glucose from the food you eat into energy. People with type 2 diabetes make insulin, but their cells don’t use it as well as they should. Doctors call this insulin resistance.
At first, the pancreas makes more insulin to try to get glucose into the cells. But eventually it can’t keep up, and the sugar builds up in your blood instead.
Diabesity is the underlying cause of most heart disease, cancer, and premature death in the world. The sad truth is that most people don’t even try to prevent and reverse these issues although they are completely possible.
Most people think that diabetes is non-reversible, considering the numerous complications such as kidney failure, stroke, amputation, dementia, and stroke. Even some experts claim that managing diabetes is almost impossible, but we disagree.
Science has shown that both diabetes and obesity are preventable and reversible by simple lifestyle changes.
The high rates of obesity are merely a result of the intake of sugar and flour. Every American eats almost 152 pounds of sugar and 146 pounds of flour every year.
It’s a fact that obese people can reverse diabetes within a couple of weeks of getting a gastric bypass, which means that reducing their weight even a little will control the disease. This is because the food is medicine and can heal your health problems.
7 Strategies to treat, prevent and reverse diabetes
1.Eliminate the sugar from your diet
A diet rich in empty calories and quickly absorbed sugar, liquid sugar calories, and refined carbohydrates, all of which convert to sugar, creates high insulin levels, eventually leading to insulin resistance and type 2 diabetes.
Among the many problems of chronically high insulin levels include inflammation, high blood pressure, poor sex drive, increased risk for cancer, and depression.
The most important thing you can do to reduce your risk of type 2 diabetes and obesity or reversing its impact is to eliminate or dramatically reduce sugar in all its many disguises.
2.Eat whole, unprocessed foods
Whole, unprocessed foods positively affect the entire body, stabilizing blood sugar, reducing inflammation and oxidative stress, and stimulating liver detoxification to prevent/reverse insulin resistance or diabetes.
Include more fruits and veggies in your diet as well as sufficient amounts of coconut butter, olive oil, omega-3 fatty acids, seeds, nuts, and legumes. Real, unprocessed foods turn on the right genes, prevent aging and age-related diseases, boost metabolism, and reverse insulin resistance and diabetes.
3.Get the right nutrients
Taking certain supplements will help your body metabolize sugar and fat and make your cells more sensitive to insulin. Along with a healthy diet and regular exercise, this will regulate your blood sugar levels and reverse or prevent diabetes. Focus on these supplements:
- 1-2 gr of omega 3 fatty acids
- 2000 IU of vitamin D3
- 300–600 mg of alpha lipoic acid twice a day
- 200–600 mcg of chromium picolinate
- 5 to 15 grams of PGX, fiber that support healthy blood sugar levels
- A high-quality multivitamin and mineral supplement
4.Get the right exercise
As little as a 30-minute walk can help balance blood sugar and lower insulin levels. It is recommended to get your heart rate up to 70-80 percent of its maximum capacity for an hour, about six times weekly. Aim at getting the right exercise, such as HIIT, which has been scientifically shown to benefit obesity and type 2 diabetes.
5.Get more sleep
Sleep deprivation has been shown to damage the metabolism, spike sugar and carb cravings as well as make you eat more. Consequently, this increases the risk for a wide range of diseases, including diabetes. According to one study, even partial night`s poor sleep led to insulin resistance.
6.Control your stress levels
The stress increases the levels of cortisol, insulin, and cytokines, the inflammatory compounds. This causes a metabolic dysfunction that further provokes insulin resistance, weight gain, and type 2 diabetes.
This points out that a chronic stress is a critical reason for obesity and diabetes because it stimulates the weight gain, blood sugar imbalance, and mental disorders. Although you can’t eliminate stress completely but you can control it.
Breathing exercises, meditation, yoga, laughing, dancing and massage are the best ways to control prevent stress and thus reverse type 2 diabetes.
7.Measure to improve
According to studies, people who track their results lose twice the weight, so you might want to begin a journal to track your progress over weeks. Besides your diet, take note of your height and weight, waist size, BMI and blood pressure. Trust us – the notebook will be of help.