7 Strategies to Help Prevent, Treat and Reverse Diabetes and Prediabetes!
By: Diabetes Advice
Tags: Diabetes Solutions, Diabetes Prevention, Diabetes Care, Diabetes

1. Eliminate sugar

A diet loaded with empty calories, fast (easily absorbable) sugar, liquid calories, and refined sugar — anything that turns into sugar — creates high insulin levels, eventually leading to insulin resistance and diabetes. type 2.

Some of the many problems caused by chronically high insulin levels include inflammation, high blood pressure, sexual problems, increased risk of cancer, and depression.

The most important thing you can do to lower or reverse your risk of type 2 diabetes and obesity is to eliminate or drastically reduce sugar in all its disguises.

2. Focus on whole, unprocessed foods

Real, whole, unprocessed foods balance your blood sugar, reduce inflammation and oxidative stress, and enhance liver detoxification to prevent or reverse insulin resistance and diabetes.

Vary your diet with colorful fruits and vegetables, lots of omega-3s, olive oil, legumes, dried fruits and seeds.

Whole, real foods activate all of the good genetic messages, promote healthy metabolism, reverse insulin resistance and diabetes, and prevent aging and age-related diseases like diabetes and heart disease.

3. Get the right nutrients

Supplements make your cells more sensitive to insulin and more efficient at metabolizing sugar and fat.

Combined with a good diet and lifestyle modifications, they can help you balance blood sugar and reverse or prevent diabetes:

High-quality vitamins and minerals

One to two grams of omega-3 fatty acids

1,000 to 2,000 IU of vitamin D3

300 to 600 mg of alpha-lipoic acid twice a day

200 to 600 mcg of chromium polynicotinate

5 grams of PGX, a unique type of fibre that controls appetite and blood sugar, before each meal with ¼ litre of water.

* It is important to talk to your pharmacist or doctor before starting to take any vitamins or supplements.

4. Do the right exercise

You don’t have to spend hours in the gym. Even a 30-minute walk can help. Stamina is the key to effective exercise that helps balance blood sugar levels and lower insulin levels.

Practice HIIT (High-Intensity Interval Training): high-intensity interval training; It refers to all workouts alternating periods of short and intense effort and periods of active recovery or total rest (for example sprinting for 30 seconds and walking for 1 minute).

Studies show that HIIT can benefit type 2 diabetes and obesity. Better yet, a few minutes a day can be enough.

5. Get enough sleep

Lack of sleep or poor sleep damages your metabolism, along with cravings for sugar, causes you to eat more, and increases your risk for many diseases, including type 2 diabetes.

One study found that even a poor night’s sleep could induce insulin resistance.

That’s why you should prioritize sleep so that you get eight hours of solid, uninterrupted sleep every night. Create a sleep ritual that includes herbal therapies, darkness and total calm …

6. Control stress levels

In the face of chronic stress, our levels of insulin, cortisol, and inflammatory compounds called cytokines increase. This leads to metabolic dysfunction which leads to weight gain, insulin resistance, and eventually type 2 diabetes.

The links between stress, weight gain, mental disorders and blood sugar imbalances show that stress management is becoming an essential part of managing obesity and diabetes.

You can’t eliminate stress, but you can learn to control it.

Meditation, deep breathing exercises, yoga, massage, laughter, and dancing are some of the best ways to manage stress and reverse type 2 diabetes.

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