Type 2 diabetes is a disease which affects 1 out of 4 Americans. According to scientists, middle-aged people are more prone to it due to the fact that they are prone to obesity at that age. Diabetes is such as a big problem in the USA that a big part of taxpayers’ money is spent on treatment of the disease. Unfortunately, things are not going to become better anytime soon.
The term “diabesity” is used to describe the ongoing problem of mild insulin resistance and being overweight to obesity and diabetes. Diabesity is the main cause of most major cardiovascular diseases as well as premature deaths and cancer.
Contrary to popular belief, diabetes is treatable, preventable and reversible. You may have also heard that obesity is difficult to treat and prevent, but this isn’t true as well. The main factor for obesity is our poor and unhealthy diet. The average American consumes about 152 pounds of sugar and 146 pounds of flour annually which significantly increases the risk of obesity and type 2 diabetes. By eating a healthy diet and avoiding sugar, the weight gain, obesity and diabetes can all be prevented. Another option is to get a gastric bypass, although this should be a last resort.
Here are 7 tips that will help you treat and prevent diabetes:
- Say goodbye to sugar
As we mentioned previously, sugar is the worst enemy to your health as it causes weight gain, obesity, and diabetes. Sugar is essentially empty calories and has no nutritional value. It is quickly absorbed in the body and raises your blood sugar levels which can lead to insulin resistance and type 2 diabetes. The main symptoms of high blood sugar levels are inflammation, reduced libido, high blood pressure and depression.
- Eat whole, non-processed food
Whole foods will restore the balance in your body, reduce the inflammation and oxidative stress and detoxify the liver as well, which will help you treat and prevent insulin resistance and type 2 diabetes. We suggest eating fresh fruit and vegetables rich in nutrients such as omega-3 fats. Include coconut and olive oil, nuts and seeds and legumes in your diet in order to improve the function of your organs and restore the balance in your body.
- Get the proper nutrients in your diet
Dietary supplements make your cells more sensitive to insulin and more efficient when metabolizing sugar and fat. Combined with a proper diet and lifestyle changes, they can easily balance your blood sugar levels and prevent type 2 diabetes. We recommend getting high-quality multivitamin supplements that have 1-2 gr. of fatty acids, 2000-3000 IU (International units) of vitamin D3, 300-600 mg. of alpha linoic acid, 200-600 mcg. of chromium poly-nicotinate and 5 gr. of PGX, a special fiber that can control your blood sugar levels and appetite as well.
- Regular exercise
Regular exercise will control your blood sugar levels and prevent diabetes. You don’t need to spend hours in the gym – even a 30-minute daily walk is great for your health. Exercise will reduce the insulin resistance in your body and improve your cardiovascular health.
- Get some rest
When you don’t get enough sleep overnight, you are harming your metabolism and generating sugar cravings. This will make you eat sugar and carbs which increase the risk of many diseases including diabetes. According to studies, we need about 8 hours of uninterrupted sleep in order to reduce insulin resistance.
- Control your stress levels
Stress raises your insulin, cortisol and cytokines levels, resulting in the metabolic dysfunction that increases your weight, insulin resistance and the risk of diabetes. Learning how to deal with your stress is a key step in reducing the risk of the disease. Try some breathing techniques, yoga or enjoy a walk in nature in order to relieve stress.
- Keep track of your progress
Several studies have proven that keeping track of your results can make you lose more weight and put in twice the effort. Write down everything you eat during the day and how you feel after it and track your weight progress and waist size in order to control your blood sugar levels and prevent diabetes.