I really think that you’ll be shocked when we tell you that (according to the latest statistics) type 2 diabetes or pre-diabetes has tripled its number of cases since the 80s! YES, and now it’s affecting 1 in every 4 American adults and children. The experts are estimating that, by mid-century, 1 in every 3 Americans will be suffering from the disease.
Do you know what’s the meaning of the term Diabesity? According to the experts, Diabesity is a term which can describe health problems from 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. And, unfortunately, many people still 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 highly disagree with that. Science has shown that both diabetes and obesity are preventable and reversible by simple lifestyle changes.
The first and most important cause for diabetes is food. And, you know what? In the USA, the disease is caused by 152 pounds of sugar and 146 pounds of flour a year eaten by the average American. 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 food is medicine and can heal your health problems.
7 Steps To Reverse Diabetes So You Never Have To Take Insulin Or Medication Again
- Eliminate the sugar from your diet
As we all know, diet full of empty calories and quickly absorbed sugar as well as refined carbs, all of which are converted in sugar in the body, causes high insulin levels and results in insulin resistance and type 2 diabetes. And, the experts warn that high insulin levels for a prolonged period can cause inflammation, high blood pressure, increased risk of cancer as well as depression. Cutting out sugar from your diet is the best way of reducing the risk of type 2 diabetes.
- Eat whole, unprocessed foods
You should always consume whole (unprocessed) foods! Why? Well, that’s easy to answer – because this kind of foods will balance your blood sugar levels and reduce the oxidative stress and inflammation. You should also know that these foods will also improve your liver detoxification in order to reverse or prevent insulin resistance. We recommend choosing fresh fruit and vegetables and foods rich in omega-3 fats. You can also consume more olive oil, coconut butter, nuts, seeds and legumes. Whole unprocessed foods will promote a healthy metabolism, reverse insulin resistance and diabetes while preventing age-related diseases such as heart disease and diabetes.
- Get the right nutrients
According to the experts, certain supplements will help your body metabolize sugar and fat and make your cells more sensitive to insulin. So, you should focus on these supplements (along with a healthy diet and regular exercise):
- A high-quality multivitamin and mineral supplement;
- 1-2 gr. of omega 3 fatty acids;
- 1 000 – 2 000 IUs of vitamin D3;
- 300 – 600 mg of alpha lipoic acid twice a day;
- 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.
- Get the right exercise
Ladies and gentlemen, you don’t have to spend hours at the gym to benefit from exercise. Yes, you got that right – even a 30-minute rigorous walk can help to balance your blood sugar levels and lower the 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 a week. Or, just do a HIIT and strength training for a few minutes a day. Many different studies have shown that HIIT can be of help in cases of type 2 diabetes and obesity.
- Get more sleep
Did you know that lack of sleep will damage your metabolism and cause sugar spikes and cravings, which will make you eat more and increase the risk of type 2 diabetes? A recent study has shown that even a portion of poor night sleep may cause insulin resistance. This is why you need to get 8 hours of sleep a day. If you’re having problems, create a sleep ritual that involves total darkness, herbal therapies and relaxation techniques.
- Control your stress levels
You MUST control your stress, because when you are under stress, the levels of insulin, cortisol and cytokine in your blood increase! And, this usually leads to weight gain, insulin resistance and type 2 diabetes. The links between stress, weight gain, mental disorders and blood sugar imbalance shows that controlling your stress levels is vital for obesity and diabetes management. Unfortunately, stress can’t be fully eliminated, but it can be controlled. Take yoga classes and learn some breathing and meditation techniques to avoid stress and reverse type 2 diabetes.
- Measure to improve
A recent study has shown that 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. Thank you for reading and don’t forget to share.