Statistics show that around 30 million of individuals living in the US have diabetes. That is around 10% of the American population. What’s more, diabetes is among the leading causes of death in the country. Having caused over 250,000 deaths in the year 2015, it stands as the seventh cause of deaths in the country. That is the primary reason you should take some steps to prevent or cure diabetes.
Type-2 diabetes is preventable and reversible. With lifestyle and diet changes, you can significantly reduce the chances of developing it and if you are already living with it, you can reverse it. With diabetic diet plan, supplements and physical activities, you will regain your health and reverse the condition naturally. Here are the five steps that will help you reverse the condition within a shorter period.
Remove unhealthy foods from your diet:
Some foods affect blood sugar levels negatively and therefore cause inflammation in addition to triggering immune responses. Therefore, if you want to cure diabetes naturally, you have to remove the foods from your diet. The foods include refined sugar, alcohol, hydrogenated oils and GMO foods. Refined sugar spikes blood glucose. Fruit juice, soda and the other sugary beverages are worse. The types of sugar enter the bloodstream faster and can elevate blood glucose rapidly.
Natural sweeteners such as maple syrup and raw honey are a better option, but you should use them occasionally. Switch to stevia – a natural sweetener that has no big impacts. Alcohol dangerously increases the blood sugar and causes liver toxicity. Sweet liquor and beers are rich in carbohydrates and you should highly avoid them.
GMO foods such as soy, canola and corn are associated with liver and kidney diseases and might promote diabetes. Remove them from your diet after you have removed conventional dairy products, which contain A1 casein.
Add healthy foods to your diet:
To prevent or reverse type-2 diabetes, you should add some food items into your diet. Add foods that contain fibre in large amount, foods that are rich in chromium, foods rich in magnesium, clean protein, healthy fats and foods with lower glycemic lead. High-fibre foods regulate blood sugar levels, slow glucose absorption and support detoxification. Eat at least 30 grams of fibre in a day. Foods rich in chromium will improve your glucose tolerance factor and balance out your glucose levels naturally.
Some of the supplements to try include chromium picolinate, cinnamon, fish oil, alpha lipoic acid and bitter melon extract. Why are the supplements important? First, alpha lipoic acid, an antioxidant, facilitates turning of glucose into fuel. It improves insulin sensitivity and minimizes diabetic neuropathy symptoms, which include numbness, pain and weakness, which result from nerve damage. Lipoic acid is available naturally in some foods such as spinach, broccoli and tomatoes.
Cinnamon is another important supplement that lowers the levels of blood sugar and improves body sensitivity to insulin. To benefit from cinnamon, add one teaspoonful of the supplement to your food, tea or smoothies. Optionally, you can take two drops of cinnamon essential oil – add it to your tea or food.
Lastly, fish oil supplement will reduce triglyceride levels in your body by raising the HDL cholesterol levels. The oil is important for better insulin functioning, reducing inflammation and preventing insulin tolerance. Take 1,000 milligrams per day.
Follow a healthy eating plan:
Adopting healthy eating plans will help you balance out your blood sugar and observe better results within a short time. Add more clean proteins, fibre and health fats in every meal as that will help reverse diabetes. Use a combination of the foods in step 2 and any other diabetes fighting food. At first, that will seem like a huge change to your diet but you will start noticing the positive effects after a short time.
Exercise minimizes chronic diseases and helps reverse diabetes naturally. Studies have shown that workouts improve blood glucose control, delays or prevent type-2 diabetes and positively affect the blood pressure, cholesterol levels, heart health and quality of life. Exercise burns fat to support metabolism and build lean muscle. To reverse and prevent diabetes, make workouts a daily routine. You can engage in simple physical activities such as walking for 20-30 minutes in a day and practising stretching or yoga at home.