Diabetes is a condition that has plagued the modern world for decades. It’s gotten so bad, in fact, that it was raised to one of the chief health concerns by the WHO —they calculated a 400%+ rise between 1980 and 2014.
Many people believe that diabetes is a condition they will have to battle for their entire lives. But there’s actually good news: Type 2 Diabetes can be both prevented and reversed.
The CDC estimated  that fewer new cases of Type 2 Diabetes are presenting every year (since 2017). It’s possible to “put diabetes into remission”  by consistently keeping blood sugar levels low.
So how do you do that? What can you do to get your blood sugar under control and keep it there?
Here are some of the basic lifestyle changes that can help you to prevent and manage diabetes :
Eliminate Fast-Absorbing Sugars and Carbs – Any sugars and carbs that are quickly absorbed into your bloodstream can skyrocket your blood sugar. People who eat a lot of these simple sugars and no-fiber carbs are either on the fast track to diabetes or already at risk.
To eliminate them from your diet:
Cut out any sugary foods and sweets
Avoid white and refined flours
Always choose whole grains
Opt for natural sweeteners (like honey, Stevia, and monk fruit), but reduce consumption as much as possible
Exercise – Exercise can do wonders for your insulin levels by increasing your cells’ sensitivity to the hormone. Exercise enables your body to manage blood sugar levels with less insulin, decreasing your risk of insulin resistance. Best of all, working out also encourages better weight management, and losing weight is one of the best means of managing diabetes.
Minimize Processed Food – Processed food tends to be low in calories, high in unhealthy artificial ingredients, and overloaded with sugar and salt. Eliminate these foods from your diet as much as possible. Stick with natural, raw ingredients, and try to cook from scratch. You’ll have more control over what you put in your body if you do!
Quit Smoking – Smoking doesn’t just cause lung cancer; it also increases your risk of diabetes. It will strain your heart, affect your appetite negatively, encourage weight gain, and make it harder for you to exercise. Quitting smoking is one of the best things to do to help manage diabetes.
Manage Portion Sizes – Avoiding large meals can help to prevent blood sugar spikes. Smaller meals—especially meals with a balance of fiber-rich complex carbohydrates, proteins, and healthy fats—will provide your body with a slow, steady supply of energy rather than a spike, encouraging better blood sugar management and a healthier metabolism. Consider eating 5-6 smaller meals and snacks throughout the day, rather than 3 big meals.
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Move More – Sedentary behavior can increase your risk of diabetes  and make it harder for your body to manage your blood sugar and insulin levels. Even if you don’t have the time or energy for a vigorous workout—resistance training, running, cycling, etc.—you can still move more in your daily life. Take a walk, play with your kids, clean your house, or stroll around town. Do anything that isn’t sitting down and “vegging out” at the end of your day. The more you move, the healthier you’ll be and the more energy you’ll have.
Try Natural Supplements -- There are a few natural supplements that have been proven effective to help you manage your blood sugar levels and combat diabetes:
Omega-3 fatty acids can help to improve antioxidant capacity and help to manage oxidative stress in your body , which will ameliorate the damage that could elevate your risk of diabetes.
Curcumin, the active compound found in turmeric, can have a direct positive effect on your health, reducing your risk of diabetes significantly . One study found that after just 9 months of treatment using a curcumin supplement, prediabetic people at risk of developing diabetes saw a noticeable improvement in their health and blood glucose management. The supplement improved the pancreatic beta cells that produced insulin, essentially helping to reverse much of the damage that could have led to diabetes.
Berberine, an alkaloid naturally found in plants, was found to have positive effects on diabetes, reducing both dyslipidemia and hyperglycemia. Fasted blood sugar levels decreased among participants who took a berberine supplement , as well as cholesterol levels. Glucose disposal rates improved as a result of the supplement. In another study , berberine also improved the function of pancreatic beta cells and liver enzymes, offering effects similar to medications typically used to treat Type 2 Diabetes.
Vitamin D is another amazing supplement to help you manage diabetes. A systematic review of nearly 20 medical studies proved that higher Vitamin D levels helped to drastically lower diabetes risk . People with the highest Vitamin D levels had the lowest risk of developing diabetes. In a second study , Vitamin D was proven to not only decrease insulin resistance, but also combat systemic inflammation. The best way to get Vitamin D is to spend more time in the sun (30 minutes per day), as sunlight encourages the production of Vitamin D naturally in your body. But if you live in a place with little to no sunlight, it’s worth taking a Vitamin D supplement.
Diabetes doesn’t have to be a lifelong struggle! It can be managed, prevented, and reversed with the right care. Put the advice above into action and add the four recommended supplements to your life, and can see some serious improvement in your health.
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