Diabetes rates have risen sharply in the last decade, no doubt due to unhealthy eating habits, lack of adequate exercise, and stressful lifestyles which are so common in modern day life. The good news is that by making a few permanent lifestyle adjustments diabetes can actually be reversed naturally.
What is Diabetes?
Diabetes is a disease in which the body either doesn't make enough insulin or can't efficiently use the insulin that it does produce or sometimes both. In Type 1 diabetes the body doesn't produce enough insulin, plain and simple. In Type 2 diabetes the body isn't able to use the insulin as effectively as it should and sometimes the body doesn't produce adequate amounts of insulin as well. Since the vast majority of individuals with the disease have type 2 diabetes, that will be our focus.
People who are overweight and inactive greatly increase their risk of developing the disease if they are genetically predisposed to the condition. So how can you reverse diabetes or reduce the likelihood of developing it?
For starters, you'll want to continue taking all prescription medications until you've reversed the condition and been cleared by your doctor to do otherwise.
Monitor Your Blood Sugar Levels
It's crucially important to monitor your blood sugar levels. This not only gives you a starting point but it is an important tool in your learning process. Monitoring your blood sugar levels will help you determine which foods are raising your blood sugar level. You will soon get a feel for the foods that help you and the ones that hurt you by paying attention to these numbers.
The next thing you want to focus on is nutrition. A good diet and proper exercise helps you lose body fat and maintain muscle. Try to eat plenty of vegetables, fruit that is low in sugar, and good carbs such as brown rice and sweet potatoes.
Aim for 5 or 6 smaller meals per day and also try to include a bit of lean protein in these meals to maintain muscle and energy levels. You should also take a high quality multi-vitamin and mineral supplement daily.
Getting regular cardiovascular exercise is a great way to help you lose weight and burn up some of the extra blood glucose that is circulating in your bloodstream. Since the body doesn't begin burning fat until you've exercised for at least 20 minutes, it's a good idea to aim for longer 30-45 minute workouts to ensure that you burn fat. Cardio can be performed slowly or moderately as long as it's done with consistency as this is the key.
Walking, bicycling, treadmill, elliptical machine, and stair climber are all good forms of cardio routines.
It isn't widely publicized but strength training can dramatically increase glucose uptake which is great news for diabetics and pre-diabetics.
Performing two strength training workouts per week can is enough to do the trick. Plus, the more muscle you have, the more calories you burn even when you're doing nothing and that's a good thing!
Strength training can be done with free weights, weight machines, resistance bands or a combination of these. Remember to use good form to avoid injury. Also make sure to get sufficient rest in between your workouts.
How To Reverse Diabetes
By adopting proper eating habits along with regular exercise you can reverse diabetes or keep from getting it in the first place. It will require a bit of planning initially but once you know how to eat and exercise it will simply be a new lifestyle with tremendous health benefits!