Diabetes occurs when the insulin-resisting properties in the body are obstructed. In cases of Type-2 a person’s body fails to produce enough insulin, or their cells don’t react much to it, causing blood sugar levels to elevate too high for the body to keep a healthy balance. As a result, those who suffer from the condition battle with managing its side effects that lead them to believe it’s permanent. A secret most people do not know, however, is that simple lifestyle changes can reverse Type-2 diabetes in some people. I will share a few underground hacks you can implement into your day-to-day life to tremendously improve upon the condition. Read on for Diabetes: 4 Keys to Help You Reverse it!
Type-2 diabetes is simply about gaining control of blood-glucose levels disturbed by fat and muscle cells not responding to insulin. Making a few diet and lifestyle changes can help reduce glucose in your blood to within the normal range. You can reverse diabetes.
1. The Sweet Truth about Sugar
Diabetes is very much related to sugar and while it does not cause the condition, sugar can certainly increase symptoms (and your likelihood of being diagnosed). Eating or drinking sweet substances basically means filling your blood with more of the glucose the body already has a difficult time removing. Therefore, reducing chocolates, sweets and fizzy drinks and replacing them with water, fruits and veggies would certainly work much better to naturally regulate these levels.
2. Watching the Scales
It’s important to stay on top of your weight as Type-2 diabetes is often linked to being overweight. It’s estimated that obesity accounts for up to 85% of the overall risk of developing Type-2 diabetes. Losing at least 5% of your overall weight, especially around your midsection, can significantly improve your ability to tolerate glucose as well as other blood functions like cholesterol and blood pressure.
3. Get Regular, Daily Exercise
Physical activity is vital when it comes Type-2 diabetes because it supports the body’s response to insulin, keeping blood sugar levels down. Aim for at least 150 minutes weekly (15-20 minutes per day) of moderate intensity exercise in the easy form of brisk walking, running, jogging or cycling either outdoors or at your local gym. You can increase the intensity of any of these exercises by timing yourself, and using the stopwatch on your smartphone to ratchet up the challenge. Turn it into a game!
By incorporating a certain amount of semi-vigorous movement into your routine, your body will be further able to process glucose correctly, reversing the source of Type-2. Also try to quit smoking and drink alcohol within recommended limits. Of course, if you can kick the booze entirely, more power to you!
The state of your wider diet contributes to the severity of Type-2 diabetes. Red or processed meats can reduce insulin and high glycemic index foods – like chips and white bread – can cause sharp surges in blood sugar levels, among the foundational causes of diabetes.
Where the rise in glucose would be minimal for people without diabetes, that level stays higher than normal for those with it, giving harsh and quite unforgiving symptoms. For steady insulin control, follow a vegetarian, plant-based, or Mediterranean-style diet high in whole grains, fruits, fish (optional) beans and herbs, nuts, seeds, vegetables, as well as low-fat dairy foods.