It is a fact that diabetes is widespread nowadays. However, there are ways to reverse the dangerous Type 2 Diabetes but you would have to make some adjustments in the way you live your everyday life.
Just how common is this epidemic?
• The number of people with diabetes in the entire world has escalated from 108 million in 1980 to 422 million in 2014.
• The number of diabetes patients above 18 years of age has gone from 4.7% in 1980 to 8.5% in 2014.
• In North America, almost 10% of American and 9% of Canadian adults are suffering from diabetes and it is the largest killer in Mexico.
• However, there are also the people with pre-diabetes and the percentage goes sky high. The spreading of diabetes is predicted to increase up to 44% by 2025.
• The World Health Organization made a “prophecy” that diabetes will be the seventh largest killer worldwide by the year of 2030.
Diabetes is often associated with overweight people. Dr. Mark Hyman Medical Director at the Cleveland Clinic’s Center for Functional Medicine, New York Times best-selling author and founder of The UltraWellness Center came up with the term “diabesity” which he further explains that can lead to a number of cardiovascular diseases and cancer.
7 Natural Ways to reverse Type 2 Diabetes
Dr. Hyman has come up with a diet plan which will help you stay fit and get rid of that nasty Diabetes.
1. Cut the sugar
The number one cause of Diabetes is, of course, sugar. When the sugar metabolizes the body reacts with inflammation. Chronic inflammation can cause illnesses such as hypertension, decreased libido and depression.
Make sure you read the content of the products you consume and the exact amount of sugar they contain. It may be crucial for your health.
2. Consume whole and non-processed food
Eat simple food like:
• A variety of vegetables and fruits of different colors – they will give you antioxidants to reduce inflammation and regulate blood sugar.
• Whole grains – oats, millet, buckwheat, barley, rye, etc. Keep inflammatory wheat to a minimum.
• Legumes – lentils, peas, beans.
• Herbs and spices –s much as you consider appropriate.Herbs detoxify and regulate body systems.
• Healthy omega-3 fats – your brain requires fats, your every cell too in order to function properly. Eat more avocado; olive, coconut, and sesame oils; nuts and seeds and fish oil.
• Lean proteins –grass-fed meats, wild fish, organic free-range eggs, and vegetarian protein
3. Get the right nutrients
“Your fork, the most powerful tool to transform your health and change the world” is a strong statement that Dr. Hyman has published on his website. He was inspired by Hypocrates who said: “Let food be thy medicine and medicine be thy food”.
If you feed your body properly it will reflect on your entire health.
The very important nutrients that your body requires are:
• chromium (8)
• dietary fiber
• omega-3 fatty acids, including ALA (alpha-lipoic acid)
• vitamin D3
4. Get regular exercise
You don’t need to sweat at the gym for many hours. All you have to do is take a simple half an hour walk and get the benefits and anti-diabetes energy you require.
The basic principle is to have an activity that increases your heart rate to 70-80% of your heart’s capacity, which is, of course, dependent on your age, weight, and current physical condition.
The American College of Sports Medicine suggests:
“Regular physical activity will provide more health benefits than sporadic, high-intensity workouts, so choose exercises you are likely to enjoy and that you can incorporate into your schedule.
“ACSM’s physical activity recommendations for healthy adults, updated in 2011, recommend at least 30 minutes of moderate-intensity physical activity (working hard enough to break a sweat, but still able to carry on a conversation) five days per week, or 20 minutes of more vigorous activity three days per week. Try a combination of moderate- and vigorous-intensity activity to meet this recommendation.
“Examples of typical aerobic exercises are walking, running, stair climbing, cycling, rowing, cross-country skiing, swimming.
“In addition, strength training should be performed a minimum of two days each week, with 8-12 repetitions of 8-10 different exercises that target all major muscle groups. This type of training can be accomplished using body weight, resistance bands, free weights, medicine balls or weight machines.”
5. Get enough sleep
We are never aware of the importance of good sleep for our overall health. Even one night of improper sleep can cause insulin resistance among healthy people through so-called. Metabolic pathways.
You could try to improve the quality of your sleep with essential oils, any kind of herbal tea and a nice relaxing, warm bath.
Try to exercise as much as you can also.
6. Control your stress
The so-called chronic stress can cause hormonal imbalance and that also refers to the insulin. The stress hormones are the primary cause for the appearance of inflammatory cytokines.
Inflammation contributes to diabesity a lot. However, there are quite a few healthy ways to take care of yourself and get rid of stress, like yoga, meditation, acupressure, music and some relaxing essential oils). Find what solution soothes you best and get rid of the nasty, processed food that has been contaminating your body and causing you problems like diabesity.
7. Measure your progress
Dr. Hyman suggests that you always chart the progress you have made because people that do this step often get better results than the ones who don’t. This, however, doesn’t mean that you are supposed to count every calorie that goes in your body or habitual getting on the scale every single day.
Dr. Hyman’s recommendations are:
Before you start doing anything at all, measure everything, your weight, waist, BMI and blood pressure.
After you have started with the healthy habits, take these measurements once a week and keep score of the progress you’ve made. This will show you how are you doing and amazing results will be noticeable very quickly. You are doing this all by yourself, for yourself and measuring improvement will encourage and inspire you to stay strong and fit!
“Diabesity” doesn’t have to be a death sentence—Dr. Hyman attests to this fact. By changing your lifestyle you will experience changes in your physical and mental health and finally feel better in your skin.