1. The first step of course is prevention. One important way to reduce
your risk of developing diabetes is to keep your weight under control.
At least 80 percent of those with type 2 diabetes are obese. Obesity is
believed to lead to insulin resistance which increases the chance of
developing pre-diabetes and type 2 diabetes.
2. Once you have this disease, one very important step on how to reverse
diabetes naturally is withyour diet. Diet is at the heart of any
diabetes treatment plan. The elements of the diet that directly impact
your blood sugar levels are carbohydrates and sugar which are turned
into glucose (simple sugars) by the body which is then released into the
blood.
The hormone insulin is then produced by the beta cells in the pancreas
and charged with removingthis glucose from the blood and transferring it
to the various cells of the body. Glucose is needed by
the cells in the body because it provides the fuel or energy necessary
for day to day activities. This is why many diabetics suffer from
fatigue and weakness. Due to malfunctioning insulin resulting from
insulin resistance or the body not producing enough or any insulin,
glucose remains in the blood has the effect of starving the cells of the
fuel they need.
Since carbohydrates and sugar affect blood sugar levels, you will need to make changes with these.
Important changes you will need to make include eliminating refined
carbohydrates. These include all the "white" foods made from refined
grains such as white rice, white pasta, white bread, etc. These are
devoid of nutrients including fiber and raise blood sugar levels the
fastest as they travel through
the digestive system very fast because they contain nothing for the body
to grab hold on to in order to slow the digestion process which leads
to blood sugar spikes.
Instead of refined carbs, switch to complex carbs which are digested
slower by the body which can help to control blood sugar levels and
prevent blood glucose spikes.
Sugar is another factor that you have to consider if you are considering
steps on how to reversediabetes naturally. Since sugar directly affects
blood sugar levels you will have to consider reducing the amount of
sugar you consume.
You may need to eliminate white sugar and foods that contain high amounts of processed sugar.
Keep in mind that you may not need to eliminate sugar entirely but do be aware of how it can affect
your blood sugar levels and make adjustments accordingly on how much to
eat and when. Instead of eating sweet desserts every day, you may want
to have a small piece of dessert once a week or once a month and so
forth.
Fruits contain natural sugars (fructose) but since fruits contain many
other beneficial vitamins and minerals, they should be okay to include
on a diabetic diet which will tend to vary from one diabetic to another.
3. If your sugar levels are very high, one of the best ways to lower the
levels very quickly is with exercise. Exercise is a crucial step as
well as diet in order to reverse diabetes naturally. Exercise has many
benefits for the general health and well being of the mind, body and
spirit. For those with diabetes, exercise has the added benefit of being
able to improve the sensitivity of the cells in the body to insulin
which helps promote the movement of glucose from the blood to the cells
where it is needed.
Before starting any exercise program, do check with your doctor because
some exercises may not be suitable for a diabetic especially if you have
developed certain diabetes related complications such as foot problems,
vision problems, etc.
4. Fiber is an important aspect of how to reverse diabetes naturally as
it helps to slow down the digestive process which helps to prevent blood
sugar spikes. In addition to the fiber you get from complex
carbohydrates discussed above, other excellent sources of fiber include
fruits, vegetables,legumes, etc.
Soluble fiber which is abundant is foods like beans is especially
important because it becomes gel like when combined with water which
slows down digestion as it travels through the digestive tract while
helps to control blood sugar levels.
Fiber is also important for any weight loss program because it will help
you feel fuller sooner which will prevent overeating. Since many
diabetics are overweight, incorporating more fiber in the diet can not
only help control blood sugar levels but can also help with weight loss.
5. Significantly reduce or eliminate foods that contain saturated fats and trans fats. Trans fats (found
in margarine for instance) should be eliminated entirely and this goes for everyone and not just
diabetics. Saturated fats increase the risk of heart disease in the general population. For people with
diabetes who are already at an increased risk of heart disease, saturated fats can make an already
bad situation worse.
In addition to increasing the risk of heart disease, saturated fats can lead to insulin resistance which
can lead to pre-diabetes and type 2 diabetes. Saturated fats are commonly found in red meats, high
fat dairy products, etc. Replace saturated fats with healthy fats (monounsaturated and
polyunsaturated fatty acids) commonly found in olives, olive oil, flaxseed oil, various nuts and seeds,
cold water fish, etc. Making small changes gradually can have a huge impact in your fight against
diabetes.
6. Consider adding cinnamon as certain compounds found in cinnamon have been shown to be
capable of lowering blood sugar levels by helping the cells in the body absorb glucose like insulin
and also help the body utilize blood sugar better.
7. Learn to effectively manage the stress in your life. Stress can raise blood sugar levels because it
causes the release of stress hormones. Stress can also affect your blood sugar levels indirectly
because it can cause overeating, not exercising, etc. A study showed that diabetics who were able to
lower their stress levels were able to lower their blood sugar levels so stress management is very
important for diabetics.
8. Another of the important tips on how to reverse diabetes naturally is to consider adding nutritional
supplements containing vitamins C, D and E and minerals such as magnesium, zinc, and calcium.
These vitamins and minerals can help reduce the risk of diabetes related complications such as
heart disease, eye disease and nerve damage. They can also help cells be more sensitive to insulin
and significantly lower blood sugar levels.
9. In order to prevent blood sugar level spikes, you may want to consider eating several small meals
a day instead of two or three large meals which can lead to more glucose levels than insulin will be
able to handle.
10. Change your mind and you will change your life. Take control of your health. While doctors and
many other health practitioners will be a source of helpful tips and resources, you should always be in
the driver's seat. You will have to be proactive to discover various alternative therapies and
information that will help you overcome diabetes or manage diabetes better. A lot of it will require trial
and error. You have to be confident in your ability to find the answers and solutions to help you
manage this chronic disease.
Even if you learn how to manage your blood sugar levels, there may be instances when you may
experience rapid swings in blood glucose levels due to stress, certain medications, certain foods
you eat, etc. Anticipating and accepting these instances will help you move forward quicker by
viewing these as a small bump in the road and not a major catastrophe that derails all your efforts to
manage your blood sugar levels.
You are more than capable of conquering diabetes. You have to believe that in order to make the
necessary changes you need to make and either reverse this condition or comfortably manage
diabetes while keeping symptoms and complications to a minimum.
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