5 Steps to Conquer Type 2 Diabetes

Diabetes is a serious epidemic in the U.S. Over 25 million Americans have diabetes, and millions more have pre-diabetes. Seeing as diabetes is the third biggest killer in the U.S., it seems like maybe we should be doing more to scale this back a bit, right?

If you have type 2 diabetes (or pre-diabetes), follow these 5 simple steps to get your life back in order. (Of course, consult a medical professional before embarking on any life-changing regime.)

#1 Crash Fast and Intermittent Fasting

A study published just last month in Cell reported that a short-term starvation diet could help reset a diabetic pancreas. In the study, diabetic mice were given a 4-day starvation diet where calories were severely restricted. Both groups of mice, those with type 1 diabetes and those with type 2 diabetes, showed significant improvements in insulin production and sensitivity.

Other studies have shown that another form of fasting, called intermittent fasting, is just effective. Intermittent fasting follows a similar approach by regularly restricting calories, say once per week, to reset the pancreas. This approach also significantly help to achieve optimal blood glucose levels.

#2 Whole Food Diet

It is no secret that fruits, vegetables, and whole grains carry everything that you need to thrive. So why not make that your daily diet? A diet high in fiber (which can be found in fruits, vegetables, and grains) helps slow down glucose absorption so that you are less likely to have spikes in blood glucose.

Additionally, whole foods supply you with vitamins and minerals, which help protect your blood vessels against the damage that diabetes brings. By keeping your blood vessels healthy, you are preventing the trickle down effect of damages that ultimately lead to heart disease, cognitive decline, amputation, and blindness.

#3 Moderate Daily Exercise

Exercise is crucial for a healthy life and even more so for diabetics. Regular exercise helps increase insulin sensitivity so that your body can utilize insulin more efficiently, which is essentially the main problem in type 2 diabetes.

The best exercise options as supported by research are pretty simple: 15-minute of high-intensity interval training and/or 30-40 minutes of walking. How easy is that? If you can manage to squeeze either of these workouts into your week 4-5 times a week, you will be helping your body to tame diabetes naturally.

#4 Supplement Yourself

Diabetes is an insulin issue—that’s true. But your focus should not only be directed at insulin. Instead, you would be wise to try stopping the secondary effects of diabetes. By supplementing yourself with the right vitamins and minerals, you will help protect your brain, heart, and blood vessels against the detrimental damages brought on by diabetes.

• Magnesium – helps lower the risk of diabetes and improve insulin sensitivity.
• Omega 3s – are crucial for proper insulin function and serve as a major protective factor in brain health.
• Chromium – is essential in glucose regulation and energy production.
• ALA and GLA – help protect against diabetic neuropathy.

#5 Improve Your Sleep

Sleep has been a major topic in diabetes circles lately because it turns out that quality sleep is essential for proper body functioning. Imagine that! Quality sleep allows your body to clean out all of the stressors from the day and reset its organs so that they can function efficiently each day. It also helps mend the brain so that it is better equipped to combat the damages of diabetes.

Each of these steps is good for a healthy life, in general, but are particularly effective in treating type 2 diabetes. Take these steps to improve your diagnosis and within a few months, you will surely see and feel the changes!

[expand title=”References“]

Cell. URL Link. Accessed March 24, 2017.

The Nutrition Society. URL Link. Accessed March 24, 2017.

World Journal of Diabetes. URL Link. Accessed March 24, 2017.

Dr. Axe. URL Link. Accessed March 24, 2017.

Daily Mail. URL Link. Accessed March 24, 2017.

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