7 STEPS TO REVERSE DIABETES SO YOU NEVER HAVE TO TAKE INSULIN OR MEDICATION AGAIN

In America, since the 1980’s, more than a third of adults in this country are suffering from the level of Type 2 diabetes. According to studies, about 1-in-3 Americans will be diagnosed with diabetes by the middle of this century.

Science has proved that obesity and diabetes are reversible and preventable with nutritional changes and modifications in lifestyle choices. Diabetes is caused by the 146 pounds of flour and 152 pounds of sugar that the average American consumes—this is a toxic combination of diabetes-causing foods.

Source: coffecup.club

In this article we introducing 7 strategies that you should implement in your daily life with patients to prevent, treat, and reverse diabetes without drugs and surgery. 

1. Reduce the Sugar

A diet full of empty calories and quickly absorbed sugar, liquid sugar calories, and refined carbohydrates – all of which convert to sugar – creates high insulin levels, eventually leading to insulin resistance and Type 2 diabetes.

Among the many problems of chronically high insulin levels include inflammation, high blood pressure, poor sex drive, increased risk for cancer, and depression.

The most important thing you can do to reduce your risk of type 2 diabetes and obesity or reversing its impact is to eliminate or dramatically reduce sugar in all its many disguises. 

2. Choose Whole Unprocessed Foods

Whole, unprocessed real foods balance your blood sugar, reduce inflammation and oxidation stress, and improve your liver detoxification to prevent or reverse insulin resistance and diabetes.

Choose a rich variety of colorful fruits and vegetables, plenty of omega-3 fats, coconut butter and olive oil, legumes, nuts, and seeds. Whole, real foods turn on all the right gene messages, promote a healthy metabolism, reverse insulin resistance and diabetes, and prevent aging and age-related diseases like diabetes and heart disease.

3. Take The Right Nutrients

In a combination with a proper diet and lifestyle changes, supplements will make cells more sensitive to insulin and better at metabolizing sugar and fat. They will regulate blood sugar and prevent diabetes.

These are the minimal recommended doses:

A high-quality multivitamin and mineral supplement

1,000 – 2,000 IUs of vitamin D3

200 – 600 mcg of chromium poly nicotinate

One to two grams of omega 3 fatty acids

300 – 600 mg of alpha lipoic acid twice daily

5 to 5 grams of PGX, before meals with 8 ounces of water. This is a unique type of fiber that controls appetite and blood sugar

4. Take control over the stress 

When in huge amounts of chronic stress, it is our insulin, cortisol and inflammatory level compounds called cytokines that rise. This creates the relentless destruction of your metabolism that leads to resistance to insulin, weight gain and eventually, Type-2 diabetes.

There are links to mental disorders, weight gain, and blood sugar imbalances.

They show that stress needs to be managed effectively, during diabetes and obesity management. Instead of trying to eliminate stress; learn to control it. Through deep-breathing exercises, yoga, massage, laughing, meditation and dancing are effective ways to help manage your chronic stress and reverse Type 2 diabetes.

5. Do More Exercise

A 30-minute walk/run will actually do you justice. Upbeat and consistent exercise helps balance your blood sugar levels and even lower insulin levels. It is important to get your heart rate about 70-80% of its maximum capacity for an hour.

Do this 6 days a week. Use high-intensity interval training and strength training for good results. Recent studies have shown that both can help with Type 2 diabetes and obesity.

6. Get Enough Sleep

Poor or lack of sleep can actually be found to hurt your metabolism, spikes your blood sugar level and induces carb cravings, makes you want to consume more food, and will increase your risk of various health illnesses involving Type-2 diabetes. A study conducted with healthy participants showed that even a partial night’s rest can even harm your insulin levels by causing resistance.

It is imperative that people get the right amount of sleep needed. Eight hours of uninterrupted sleep is beneficial to your health. You must start up a sleep ritual that includes herbal therapies, creating quiet and darkness, and relax to calming sounds.

7. Measure To Improve

It is proven in recent research, that those who track their results, will lose twice the amount of weight as others who don’t and do twice as better. Start a journal to track all your progress and to keep note of your routine.

A notebook, notepad, or spreadsheet in your laptop can be a convenient source to note your fitness information in. What should you track? Besides noting what you eat daily, you’ll want to track your measurements: weight, waist size, body mass index (BMI) and blood pressure (which is optional). You will begin to feel inspired when you see your results on paper.