According to the latest statistics, type 2 diabetes or pre diabetes has tripled its number of cases since the 1980s! YES, and now this condition affects 1 in 4 American adults and children. Experts estimate that by the middle of the century, 1 in 3 Americans will suffer from the disease.
Do you know what is the meaning of pre diabetes? According to experts, pre diabetes is a term that can describe the health problems associated with mild insulin resistance to obesity and diabetes.
It is often a precursor to heart disease, cancer and premature death. However, you should know that all these conditions are 100% preventable and reversible. Unfortunately, many people still believe that diabetes is not reversible, given its many complications such as kidney failure, stroke, amputation, dementia and stroke.
Even some experts say that managing diabetes is almost impossible. But we disagree strongly with that. Science has shown that diabetes and obesity are preventable and reversible by simple lifestyle changes.
The first and most important cause of diabetes is food. And you know what? In the United States, the disease is caused by the consumption of 152 pounds of sugar and 146 pounds of flour.
It is a fact that obese people can reverse diabetes within a few weeks after getting a gastric bypass, which means that reducing their weight, even a little, will control the disease.
This is because food is an essential part of medicine and can cure your health problems. In this article, we will propose 7 steps
To reverse diabetes so that you should never take insulin or medication again
1. Eliminate sugar from your diet:
As we all know, modern diets contain more empty calories, sugar and refined carbohydrates, all of which will be converted into sugar in the body by causing high levels of insulin and causing insulin resistance and Type 2 diabetes.
Experts have noted that high levels of insulin for a prolonged period can cause inflammation, high blood pressure, increased risk of cancer as well as depression. Indeed, reducing your diet sugar is the best way to reduce the risk of type 2 diabetes.
2. Eat whole and unprocessed foods:
You should always eat whole foods (unprocessed)! Why? Well, this is easy to answer, because this kind of food will balance your blood sugar levels and reduce oxidative stress and inflammation.
You should also know that these foods will also improve your liver detoxification to reverse or prevent insulin resistance. We recommend that you choose fresh fruits and vegetables and foods high in omega-3 fat. You can also consume more olive oil, coconut butter, nuts, seeds and legumes.
Unprocessed whole foods will promote healthy metabolism, reverse insulin resistance and diabetes while providing for age-related diseases such as heart disease and diabetes.
3. Getting the right nutrients:
According to experts, some supplements will help your body to metabolize sugar and fat and make your cells more sensitive to insulin. So, you should focus on these supplements in combination with a healthy diet and regular exercise:
– A high quality multi vitamin and mineral supplement;
– 1-2 gr of omega-3 fatty acids.
– 1,000 – 2,000 IU of vitamin D3.
– 300 to 600 mg of alpha-lipoic acid twice daily.
600 mcg of chromium polynicotinate.
– 5 to 5 grams of PGX which is a unique type of fiber to control appetite and blood sugar before each meal with eight ounces of water.
4. Get the right exercise:
Ladies and gentlemen, you do not have to spend hours at the gym to enjoy the exercise as even a tight 30-minute walk can help balance your blood sugar levels and reduce insulin levels.
The most important thing for you is to increase your heart rate to 70-80% of its maximum activity for 60 minutes 6 times per week. Yes, just do an HIIT and strength training for a few minutes a day. Many different studies have shown that HIIT can be useful in cases of type 2 diabetes and obesity.
5. Sleep more:
Lack of sleep damages your metabolism and causes sugar spikes and food cravings, which will cause you to eat more and thus increase the risk of type 2 diabetes. A recent study has shown that even a part of sleeping poor night can cause Resistance to insulin.
That is why you must have 8 hours of sleep a day. If you encounter problems, create a sleeping ritual that involves total darkness, herbal therapies and relaxation techniques.
6. Control your stress levels:
You have to control your stress, because when you are stressed, the levels of insulin, cortisol and cytokines in your blood increase usually resulting in weight gain, insulin resistance and type 2 diabetes.
The links between stress, weight gain, mental disorders and blood sugar imbalance show that controlling your stress is vital for obesity and diabetes management. Unfortunately, stress can not be completely eliminated, but it can be controlled. Take yoga classes and learn breathing and meditation techniques to avoid stress and reverse type 2 diabetes.
7. Measure to improve:
A recent study showed that people who follow their results lose twice the weight, so you may want to start a diary to track your progress over the weeks. In addition to your diet, take note of your height and weight, BMI and blood pressure.
Thank you for reading and do not forget to share.