Tips to reverse your diabetes
Posted on: 16/Dec/2017 12:36:48 PM
The title may perplex you - can you actually reverse diabetes? Are you wondering? The answer is Yes! You can reverse diabetes by changing the different factors pertaining to the condition including duration of diabetes, level of severity, genetic lineup of the diabetic patient, and so on.
Further, note that reversing diabetes doesn’t mean completely withdrawing all the effects of diabetes and getting back to old practices on the whole. Rather, it is to continue good lifestyle practices without consuming too many medicines.
So, below are some of the recommendations we have
Regular exercising
There is nature cure for diabetes in exercise. Apart from helping you maintain or shed kilos, you can keep your blood sugar under control just by walking and staying active throughout. By exercising, all your active muscles tend to get the desired level of glucose, thus bringing down the blood glucose level. You can schedule exercising or walking for at least 30 minutes every day throughout the week, and practice strength and resistance training in the remaining days.
Reduce carbs and sugar intake
What are refined carbs and sugar? They are nothing but empty calories which means they only have calorie content and not any nutritional value. Eatables like white bread, sodas, pastries, etc. that carry very high glycemic index can easily uptick your blood sugar level.
Colorful consumption
When we say colorful food intake, we don’t mean those artificial colors. Nature gives you a number of colorful fruits and vegetables! Have more of these naturally colorful produces that are rich in fiber content and nutritional value. You need not be bothered about the caloric volume in these fruits and veggies.
Alcohol? A big not
Similar to refined carbs and sugar, there is no good that alcohol does other than filling your body with calories. Alcohol, by itself, contains large amount of calories. When you toss a few sugary mixers to it and take multiple rounds of alcohol, there is no doubt about multiplying your calorie intake on the whole!
In addition, alcohol consumption largely increases your appetite and blood sugar levels. In the morning, your blood sugar level seems considerably low and thus you get the urge to eat more. So, basically, when you consume alcohol, abide by the limited volume of 2 drinks for men and 1 drink for women.
Take more whole grains
Whole grains on the other hand come with a lot of essential nutrients and fiber content in them. The level of glycemic index contained in whole grains is very less, and thus it slows down the process of glucose absorption into the blood. Ultimately, people who eat a lot of fiber rich food tend to gain weight healthily and their body utilizes insulin level in a smart way.
Be vigilant about portion sizes
In addition to taking nutrition-rich diet, make it a point to focus on portion size. There is immense growth in portion size in the past decade. It has almost doubled in the total recommended size. To ensure proper portion size in your intake, make sure to consume the veggies first and then add u up the protein sources. Chew food thoroughly while eating, and use medium sized plates. This also helps you resist overeating.
Effective stress management
There are two ways in which stress can impact blood sugar in your body. In one way, it increases blood glucose by causing you to stress eating and you tend to undergo alcohol abuse that paves way for poor diabetic control. It is true that stress is a daily part of your life, but never allow it to swallow your health. Practice yoga, meditation, exercising, warm bath and book reading and other kinds of healthy practices to effectively manage stress.
Healthy fat - yes
Replace saturated fat and Trans-fat with healthful fats including fatty acids and omega-3. While omega-3 is known to be very heart healthy, it is also known to bring down your insulin resistance in people with type-2 diabetes. Further, consuming extra virgin olive oil which is a kind of monounsaturated fat reduces blood sugar levels.
Sleep
A lot of times, people compromise on their sleep for physical health. Your sleep pattern has a lot of effect on your blood sugar level. There will be trouble in falling asleep when your body has very poor control over blood glucose. So, to control sleep as well as diabetes, set a specific bedtime routine. Keep your bedroom dark and do not use gadgets during late night hours. Keep the gadgets away one hour ahead of your sleep time.
These simple tips can help you naturally combat diabetes and stay healthy. Try them out and let us know how effective they are for you.
