Diabetes is a well-known problem and a multi-billion dollar industry.It is one of the most common diseases in the modern world.In fact, Type 2 Diabetes rates are rising so high that it is being considered an “epidemic” in the medical profession.Yes, you read that right.Type 2 diabetes is now reaching epidemic levels.
However, there is good news! According to elite nutritionists, doctors, and scientists, you can get rid of Type 2 diabetes.Type 2 diabetes is a reversible condition.As you will soon find out in this article, it is possible to both prevent as well as reverse Type 2 diabetes.Here are the best ways.
1. Exercise On A Regular Basis
You will have to exercise regularly to increase your Insulin sensitivity.By exercising, you make your insulin more efficient, and this ensures that your glucose levels are stable.The importance of exercising has been well documented throughout the medical community.Small amounts of high-intensity workouts will do more wonders to your insulin sensitivity as compared to moderate cardio exercises.Exercising for 30 minutes each day, 5 days a week will be of great help.This could be before or after breakfast, lunch or supper – whichever is best for you.
2. Prioritize Weight Control
According to research, obesity is one of the main risk factors for diabetes Type 2.Shedding extra weight is a sure way of improving your Blood Sugar Levels and keeping diabetes in check.To begin with, losing weight combined with positive lifestyle improvements will reduce the chances of developing diabetes.It is important to note that you do not have to lose all your weight.Losing 5% to 10% will already get you on the path of improving your blood sugar levels.
3. Eat Plenty of Fibers
A diet that is rich in fibers slows down the absorption of carbohydrates thus maintaining a healthy digestive tract and lower bowel.This greatly helps in stabilizing the blood sugar levels.Foods that are plenty in fibers will also assist you in losing weight and keep a healthy weight.These foods have a very low glycemic index and have always been used to reduce sugar levels.Some fibers that are a good diet for Type 2 diabetes include seeds, vegetables, and fruits.
4. Avoid Sugars, Grains, and Omega-6 Oils
These are the three evils that must be avoided in the diabetes world.Grains destroy the lining of the gut, increase insulin levels, and also causes body inflammations.Sugars unexpectedly raise the insulin levels, and must be avoided.Constant sugar intakes over an extended period will lead to insulin resistance, destroy the pancreas, and lead to diabetes.Excessive sugar also leads to fat storage and a weak immune response.
5. Fix your Gut
You should not only feed yourself, but also your gut bugs.There are millions and millions of bugs living in your gut.The nature of these bugs is very vital in controlling your health.Recent researchers have shown that a damaged gut is one of the big risk factors for diabetes Type 2.Grains and toxins facilitate the destruction of your intestinal lining.You must, therefore, avoid toxins and grains to improve your intestinal lining and keep your gut healthy.A perfect serving of vegetables will also improve the health of your gut.
6. Reduce Stress
It is the nature of a fast-paced society, physical and emotional stress that take a great toll on the health of a person with Type 2 diabetes.When stressed, cortisol kicks in and raises the blood sugar levels.This leads to dramatic sugar imbalances, weight gain, and insulin resistance.To get rid of Type 2 diabetes, you must develop an exceptional coping style to deal with stress.Learn to breathe! Focused, deep breathes always reduce stress.You must also learn to avoid potentially stressing activities and situations.
Raised glucose levels lead to considerable loss of nutrients in the body.The nutritional supplement is, therefore, vital in replacing the lost nutrients.These supplements will help your body to heal especially when added to your diet for Type 2 diabetes.These supplements include multivitamins and minerals, fish oil, omega-3 fatty acids, magnesium, chromium, biotin, and antioxidants.A high-quality supplement every day will reduce the number of sick days taken by someone with diabetes.
8. Get Enough Sleep
People who have Type 2 diabetes most often have poor sleeping habits.Some may have difficulty staying asleep while others have difficulty falling asleep.These sleep problems may be caused by sleep apnea which involves difficulty in breathing during sleep.You need to get the recommended 6 hours of sleep each day to raise your glucose tolerance.Learn breathing and relaxation techniques, and avoid caffeine or nicotine in the evening.You can listen to a relaxation CD to help you sleep.Remember, proper sleep is just as important as your diet for Type 2 diabetes.
9. Get Sunshine
A recent study shows that up to 60% of Type 2 diabetes patients have Vitamin D deficiency.This deficiency has been linked to the development of Type 2 diabetes.People with Vitamin D deficiency have glucose intolerance, raised blood sugar levels, and increased insulin resistance.Vitamin D is very powerful.The body produces its Vitamin D, but the sun is the best source.To get rid of Type 2 diabetes, take all the protective measures and have at least seven minutes of sun exposure each day whenever possible.
10. Seek Medications if Needed
Because it may be difficult for you to control Type 2 diabetes, medical treatment may be needed.Glucophage (metformin) is the most common medication in lowering blood sugars and increasing insulin sensitivity.Other medications may also help in boosting your metabolism and reducing inflammation.When all other measures have failed, you will eventually need insulin treatment.
Other Useful Tips to Get Rid of Type 2 Diabetes:
● Eat foods rich in protein e.g.; protein shakes, fish and eggs in the morning and afternoon.
● Avoid large servings of meat and all processed foods.
● You must also limit your intake of alcohol to less than three glasses each week.
● Eat a more detoxifying diet that includes kale, broccoli, garlic and green tea.
● Always carry an emergency fruit or snack when traveling or working for long hours.
● You must eat at least two or three hours before going to sleep.
● Avoid all foods that are rich in starch e.g., corn, potatoes, bread, rice, and pasta.