Unfortunately, people everywhere believe that type 2 diabetes is genetic and that they can’t do anything to change their situations. The good news is that according to medical professionals and researchers, the condition is completely reversible. All it takes is a few simple lifestyle changes. Read on for a simple guide to reversing this condition and making your life better.
Cause of type 2 diabetes
The first step in reversing your condition is knowing what it is and what causes it. Type 2 is the most common form of diabetes and is caused by a resistance to insulin and high blood sugar. The body can handle itself for a while by producing more insulin, but eventually, your insulin receptors get tired. There are ways you can help those receptors out!
Foods to Remove
Consider removing certain foods from your diet to help naturally reverse your condition. Refined sugar found in fruit juice, sugary drinks and more can rapidly enter your bloodstream and spike your blood sugar. Work to eliminate all sugar and refined starches.
Gluten causes intestinal inflammation, which influences hormones like cortisol that can lead to spikes in blood sugar. Some research shows that removing gluten from your diet for three months could help balance your sugar levels. Other foods to stay away from or eat less of include conventional cow’s milk, alcohol and GMO corn, soy and canola.
Eat these foods
Because they can slow down the absorption of glucose, you should add high-fiber foods like vegetables, berries and avocados to your diet. You might also consider eating more wild-caught fish, which contain omega-3 fatty acids that reduce inflammation and combat the negative effects of high blood sugar. Choose low glycemic foods that don’t usually spike blood sugar levels like nuts, seeds, eggs, coconut and organic meat. Other great food choices include those low in chromium (broccoli, green beans, grass-fed beef) and high in MCFAs (coconut oil, red palm oil).
Fast and exercise
Although it may seem extreme, fasting is one of the quickest ways for your body to burn sugar and use it for energy. Fasting is the opposite of eating; your body stores food energy when you eat, and your body burns food energy when you fast. If you lengthen your periods of fasting, you can burn off stored sugar, according to nephrologist Dr. Jason Fung. Exercising is also important for reversing diabetes because it burns fat, builds lean muscle and supports your metabolism. Try mixing walking, burst training and strength training.
These supplements can help balance blood sugar
Medications often only hide blood sugar instead of getting rid of it. However, the following natural supplements could help: cinnamon, fish oil, alpha-lipoic acid, fiber powder and chromium picolinate. Remember that supplements should simply supplement your diet; they should not be used to replace any foods. Talk to your doctor before you start taking them!