Type 2 diabetes or pre-diabetes has tripled its number of cases since the 80s, now affecting one in every four American adults and children. By mid-century, scientists estimate that one in every three Americans will be suffering from the disease.
One in three Medicare dollars are spent on diabetes, making it the biggest driver of the federal debt, and the numbers are continuing to rise. As you can see, the picture is not pretty.
“Diabesity” is a term which can describe health problems from mild insulin resistance to obesity and diabetes. It is often a precursor to heart disease, cancer and premature death. However, you should know that all these conditions are 100% preventable and reversible.
Most people think that diabetes is non-reversible, considering the numerous complications such as kidney failure, stroke, amputation, dementia and stroke. Even some experts claim that managing diabetes is almost impossible, but we disagree. Science has shown that both diabetes and obesity are preventable and reversible by simple lifestyle changes.
The first culprit for diabetes is food. In the USA, the disease is caused by 152 pounds of sugar and 146 pounds of flour a year eaten by the average American. It’s a fact that obese people can reverse diabetes within a couple of weeks of getting a gastric bypass, which means that reducing their weight even a little will control the disease. This is because food is medicine and can heal your health problems.
7 strategies to treat, prevent and reverse diabesity
1. Eliminate the sugar from your diet
A diet full of empty calories and quickly absorbed sugar as well as refined carbs, all of which are converted in sugar in the body, causes high insulin levels and results in insulin resistance and type 2 diabetes. High insulin levels for a prolonged period can cause inflammation, high blood pressure, increased risk of cancer as well as depression. Cutting out sugar from your diet is the best way of reducing the risk of type 2 diabetes.
2. Eat whole, unprocessed foods
This kind of foods will balance your blood sugar levels and reduce the oxidative stress and inflammation. Whole foods will also improve your liver detoxification in order to reverse or prevent insulin resistance. We recommend choosing fresh fruit and vegetables and foods rich in omega-3 fats. You can also consume more olive oil, coconut butter, nuts, seeds and legumes. Whole unprocessed foods will promote a healthy metabolism, reverse insulin resistance and diabetes while preventing age-related diseases such as heart disease and diabetes.
3. Get the right nutrients
Taking certain supplements will help your body metabolize sugar and fat and make your cells more sensitive to insulin. Along with a healthy diet and regular exercise this will regulate your blood sugar levels and reverse or prevent diabetes. Focus on these supplements:
- A high-quality multivitamin and mineral supplement;
- 1-2 gr. of omega 3 fatty acids;
- 1 000 – 2 000 IUs of vitamin D3;
- 300 – 600 mg of alpha lipoic acid twice a day;
- 200 – 600 mcg of chromium polynicotinate;
- 5 to 5 grams of PGX, a unique type of fiber that controls appetite and blood sugar, before each meal with eight ounces of water.
4. Get the right exercise
Don’t think that you must spend hours at the gym to benefit from exercise. Even a 30-minute rigorous walk can help to balance your blood sugar levels and lower the insulin levels. The key is to increase your heart rate to 70-80% of its maximum activity for 60 minutes 6 times a week. Go up a notch with HIIT and strength training for a few minutes a day, as studies have shown that HIIT can be of help in cases of type 2 diabetes and obesity.
5. Get more sleep
Lack of sleep will damage your metabolism and cause sugar spikes and cravings, which will make you eat more and increase the risk of type 2 diabetes. According to a study, even a portion of poor night sleep may cause insulin resistance. This is why you need to get 8 hours of sleep a day. If you’re having problems, create a sleep ritual that involves total darkness, herbal therapies and relaxation techniques.
6. Control your stress levels
When under stress, the levels of insulin, cortisol and cytokine in your blood increase, which leads to weight gain, insulin resistance and type 2 diabetes. The links between stress, weight gain, mental disorders and blood sugar imbalance shows that controlling your stress levels is vital for obesity and diabetes management. Of course, stress can’t be fully eliminated, but it can be controlled. Take yoga classes and learn some breathing and meditation techniques to avoid stress and reverse type 2 diabetes.
7. Measure to improve
According to studies, people who track their results lose twice the weight, so you might want to begin a journal to track your progress over weeks. Besides your diet, take note of your height and weight, waist size, BMI and blood pressure. Trust us – the notebook will be of help.