CNN reports what has been known for a long time now, that by making changes such as adding exercise and improving their diets, many type 2 diabetics can drop their glucose or sugar numbers back to the normal range, reversing their condition.
According to CNN:
“People who carry excess weight, especially in their midsection, are more likely to develop type 2 diabetes because the fat in their tissues causes an imbalance of insulin in the body. The condition is called insulin resistance. If they can eliminate that fat by exercising and limiting carbohydrates and alcohol, then many can drop their glucose levels. And for some, they can drop them back into the normal range.”
Pharmacists understand the value of preventive medicine and accordingly on any given day pharmacists will offer advice to their clients on how to prevent a disease. I have spent some time in Part One of this article explaining Type 2 diabetes, diabetic reversal and diabetic resistance. I would like to provide some tips gleaned whilst researching this topic.
These, if followed, can help you do at least three things that are essential for successfully treating diabetes: recover your insulin/leptin sensitivity; help normalise your weight; and naturally reduce your blood pressure:
1. Reduce or even eliminate grains and sugar from your diet, especially fructose which is far more harmful than any other type of sugar. This is extremely important! Drinking just one sweetened drink a day can raise your diabetes risk by 25 per cent compared to drinking one sugary drink per month, so you really need to evaluate your diet and look for hidden sources of sugar.
2. It’s important to realise that while nearly all type 2 diabetics need to swap out their grains for other foods, some will benefit from using protein for the substitution, while others will benefit from using more vegetable-only carbohydrates. If this sounds confusing, seek your pharmacist and your dietician for help in determining your nutritional type. This will give you some insight into what foods you should use to replace them.
3. Exercise is an absolutely essential factor, without which you’re highly unlikely to get this devastating disease under control. It is clearly one of the most potent ways to lower your insulin and leptin resistance.
4. Avoid trans fats as they will actually worsen insulin resistance.
5. Consume saturated fats, such as grass-fed meat, raw dairy products, avocados, and coconut oil. These saturated fats provide a concentrated source of energy along with the building blocks for cell membranes and a variety of hormones and hormone-like substances.
When you eat healthy fats as part of your meal, they slow down absorption so that you can go longer without feeling hungry. In addition, they act as carriers for important fat-soluble vitamins A, D, E and K. Actually there are more than a dozen different types of saturated fat, but we consume only three: stearic acid, palmitic acid and lauric acid.
Stearic acid (found in cocoa and animal fat) has no effect on your cholesterol levels at all, and actually gets converted in your liver into the monounsaturated fat called oleic acid. The other two, palmitic and lauric acid, do raise total cholesterol. However, since they raise “good” cholesterol as much as or more than “bad” cholesterol, you’re still actually lowering your risk of heart disease.
6. Use Omega-3 oils from a quality animal based source.
7. Ask your doctor about monitoring your fasting insulin level. This is every bit as important as your fasting blood sugar. Fasting insulin level should be between 2 to 4. The higher your level, the worse your insulin receptor sensitivity is.
8. Get enough high-quality sleep every night.
9. Maintaining your vitamin D levels around 60-80 ng/ml can significantly help control your blood sugar. Recent studies have revealed that getting enough vitamin D can also have a positive effect in normalising blood pressure and reduces your risk of heart disease. Having optimal vitamin D levels can also prevent Type 1 diabetes in your baby if you are pregnant.
It’s also vital for infants to receive the appropriate amounts of vitamin D in their early years for the same reasons. Ideally, you’ll want to do this by exposing a large amount of your skin to sunlight. Your body can safely create up to 20,000 units of vitamin D a day this way.
10. Do your absolute best to manage emotional issues and stress. There will always be stress in our lives, but how we react to stress, determines how stress will affect us
Understand that type 2 diabetics can be successfully treated if you are willing to implement the lifestyle changes discussed above. And if you want to avoid becoming another statistic, these same steps will help you to stay healthy and diabetes-free.
A warning: Your doctor is an integral member of your health team. Do nothing until you have discussed any changes you plan to effect to control or manage your type 2 diabetes, with your doctor. The medicines prescribed may still be needed to support your control, until the changes started take effect.