It is a shocking information that one out of 4 kids and every other American is suffering from Type 2 diabetes. The number of people suffering from Type 2 diabetes is increased three times since 1980. And the number of patients is continuously increasing.
Do you know that 3 medical dollars are spent only on the diabetes treatment and more than 1/3rd of American are obese? The health issue starts with mild insulin resistance and grows to overweight and obesity finally reaching the stage of diabetes. It is also a prime cause of other health issues like cancer, heart disease as well as premature death.
A lot of people are suffering, however, the disease is actually 100% reversible and preventable. Many people don’t believe the fact that diabetes can be reversible, but science ahs proved the fact that with lifestyle modification and proper nutrition we can change the situation.
It is quite interesting figures that on an average an American consume 152 pounds of sugar as well as 146 pounds of flour in a year. This is a prime reason behind diabetes. Thus, a right food intake is very necessary to get rid of diabetes.
Here is a list of 7 strategies which will help you to get rid of diabetes and reverse the medical condition.
Go for Unprocessed Foods
Food loses much nutrition during the cooking process, so in order to reduce inflammation, balance blood sugar level, improve liver detoxification, reduce oxidative stress and reverse diabetes it is necessary to eat whole food.
Go for fruits and vegetables which are rich in omega-3 fats. Coconut butter, legumes, olive oil, nuts, and seeds are highly recommended in the regular diet. The whole food will promote metabolism, prevent aging and prevent heart diseases along with diabetes.
Pull the Sugar
Reduction in sugar intake in the form of liquid sugar and refined carbohydrates is the best solution to treat diabetes. The sugar leads to the creation of a high level of insulin which is the prime cause of diabetes. It also leads to other medical conditions like high blood pressure, depression, an increase in the risk of cancer, poor sex drive, and inflammation.
Just eliminate the sugar from your diet for a while to get rid of all this dangerous medical conditions.
Right Nutrients are Must
You can make your cells more sensitive to insulin and improve the metabolize fat and sugar using nutrient supplements. Here is a list of supplements you can add to get proper nutrition and prevent diabetes.
- Multivitamin and mineral
- Omega 3 fatty acids- 1-2 grams
- Vitamin D3- 1,000 – 2,000 IUs
- Alpha lipoic acid- 300 – 600 mg (twice daily)
- Chromium polynicotinate- 200 – 600 mcg
- PGX- 5 to 5 grams
This nutrient will balance your blood sugar and normalize the insulin levels in the body.
Get Adequate Sleep
It is a fact that poor sleep damages the metabolism of the body. It increases the craving and spikes sugar, also makes you eat more and more. Thus, it makes you prone to Type 2 diabetes.
One recently has shown that the partial nights poor sleep actually induce insulin resistance. Thus, 8-hour sleep at night should be on priority. You can go for Ultrabath or any herbal therapy to induce sleep and get uninterrupted sleep.
Do the Right Exercise
Exercise does not mean you have to spend your morning hour at the gym. A normal 30 minutes walking is also termed as a good exercise to balance the blood sugar and lower the insulin level.
You can get the heart rate up to 70 – 80% of its capacity at least for 60 minutes. Try this 6 times a week. The high-intensity interval training (HIIT) along with strength training is also a good combination to kill diabetes and obesity.
Manage Stress Levels
The increase in stress is very harmful to our body and it is also responsible for the increase in the level of insulin and another inflammatory compound in the body.
There is strong between stress, weight gain, along with mental disorders, and blood sugar imbalances. Thus, it is important to control your stress level. Yoga, meditation, breathing exercise, laughing as well as dancing are the best ways to control the stress and get rid of diabetes.
Measure to Improve
Keep a track of all your medical condition along with the weight, body mass index, waist size and blood pressure so that you can see your progress yourself. Keeping track is the best way to actually implement the lifestyle changes and observe the result. You can maintain a notebook or a spreadsheet on your laptop. This will help you to keep going.
So, go for these simple 7 steps and soon you will be able to get rid of obesity and reverse the Type 2 diabetes.