What`s more, one in three Medicare dollars is spend on diabetes, which makes it the leading driver of America`s federal debt. As much bad as it seems, the experts predicts things will become much worse.
Contrary to popular belief, diabetes is preventable and reversible. It is really unfortunate to think that treating it and maintain healthy weight is impossible. Given that the 152 pounds of sugar and 146 pounds of flour annually eaten on average by every American are the causes of this disease, the fact that nutrition modifications may help prevent and reverse it doesn’t come as surprise.
7 Strategies To Help Prevent, Treat, and Reverse Diabesity
1. Pull The Sugar
Following a diet high in empty calories and quickly absorbed sugar, refined carbs, and liquid sugar calories, all of which turn into sugar, leads to insulin resistance and type 2 diabetes. Some of the problems associated with high insulin levels include hypertension, depression, poor sex drive, and increased risk for cancer.
2. Stock Up On Whole, Unprocessed Foods
Whole, unprocessed foods positively affect the entire body, balancing blood sugar, lowering 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 fats, seeds, nuts, and legumes. Real, unprocessed foods turn on the right gene messages, prevent aging and age-related diseases, boost metabolism, and reverse insulin resistance and diabetes.
3. Get The Right Nutrients
Supplements are very important factor when it comes to preventing cancer as they make the cells more sensitive to insulin and enhance their effectiveness at metabolizing sugar and fat. When combined with the appropriate diet modifications, they help balance blood sugar and prevet/ reverse diabetes.
- A high-quality multivitamin and mineral
- 1-2 grams of omega 3 fatty acids
- 1,000 – 2,000 IUs of vitamin D
- 300 – 600 mg of alpha lipoic acid twice daily
- 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
4. Get The Right Exercise
As little as 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 Sufficient 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. Lower Stress
Chronic stress increases insulin, cortisol, and cytokines levels, all of which contribute to weight gain, insulin resistance, and type 2 diabetes.
Since there is a strong link between stress, mental disorders, blood sugar imbalances, and weight gain, managing stress is a must! Although it cannot be completely eliminated, stress is controllable. Some of the best ways to lower stress and reverse type 2 diabetes include massage, yoga, laughing, and deep breathing exercises.
7. Measure to Improve
It has been scientifically shown that those who track their results lose more weight. It is recommended to start with getting a journal, such as pad of paper, spreadsheet in your computer, or a notebook. Besides tracking what you eat, measure your weight, waist size, BMI, and blood pressure.
source: http://besthealthyguide.com
