Heads up: The statistics are grim. According to the Centers for Disease Control and Prevention, type 2 diabetes has tripled since the 1980s, and researchers estimate one in three Americans will have diabetes by midcentury. More than one-third of American adults are obese. Frightening, isn't it? Furthermore, these numbers sady continue to increase, and experts predict things will only become worse.
"Diabesity" describes the continuum of health problems ranging from mild insulin resistance and overweight to obesity and diabetes, which contributes to most heart disease, cancer, and premature death in the world. Tragically, these conditions are 100% preventable and reversible with some simple, effective nutrition and lifestyle modifications.
Sugar is the toxic drug that feeds this epidemic. Food, on the other hand, is medicine. When you remove disease-producing food and add the right food, healing occurs quickly. These five strategies can help prevent, treat, or reverse diabesity and help you regain health without drugs and surgery.
Five simple tips to prevent or reverse diabetes
#1: Eliminate sugar from your diet
Empty calories from quickly absorbed sugar, liquid sugar calories, and refined carbohydrates — which all convert to sugar — create high insulin levels, eventually leading to insulin resistance and type 2 diabetes
. Chronically high insulin levels contribute to inflammation, high blood pressure
, poor sex drive, increased cancer
risk, and depression
The number one thing you can do to reduce your risk for type 2 diabetes and obesity
or reversing its impact? No contest: Eliminate or dramatically reduce sugar in all its many disguises.
#2: Add whole, unprocessed foods to your diet
Whole, unprocessed real foods balance your blood sugar
, reduce inflammation and oxidative stress
, and improve your liver detoxification to prevent or reverse insulin resistance and diabetes. Stock up on colourful fruits and vegetables, plenty of omega-3 fats, coconut butter and olive oil, legumes, nuts, and seeds.
#3: Get quality sleep
or poor sleep damages your metabolism, spikes sugar and carb cravings, makes you eat more, and increases your risk for numerous diseases including Type 2 diabetes. One study among healthy subjects found even a partial night's poor sleep could induce insulin resistance. Prioritise sleep so you get eight hours of solid, uninterrupted shut-eye every night. Create a sleep ritual that includes herbal therapies, creating total darkness and quietness.
#4: Manage your stress levels
Chronic stress spikes insulin, cortisol, and inflammatory compounds called cytokines. This hormonal havoc drives the relentless metabolic dysfunction that leads to weight gain, insulin resistance, and eventually type 2 diabetes. Managing stress becomes a critical component of obesity
and diabetes management. You can't eliminate stress, but you can learn to control it. Meditation, deep breathing exercises, yoga, massage, laughing, and dancing are among the best ways to manage stress and reverse type 2 diabetes.
Research shows that people who track their results lose twice as much weight and do twice as well. Begin by getting a journal to track your progress. What should you track? In addition to what you eat, you'll want to get a baseline of all measurements: your weight, weight, waist size, body mass index (BMI), and blood pressure
(optional). Many patients become inspired when they see their results on paper.
I hope you find these tips useful. Good luck with your journey!
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