Seven tips regarding what helps with type 2 diabetes
Diabetes is a so-called common disease that affects about 30 million people in America. From this amount, 90 percent to 95 percent suffer from type 2 diabetes. Thus it’s high time to find out what helps with type 2 diabetes, other than prescription drugs.
While type 2 diabetes is more common in people over the age of 45, we see more young adults, kids and teenagers developing this disease, too. what helps with type 2 diabetes?
The good news for you is that today we know that type 2 diabetes is not a dead-end but a temporary condition.
The body can regain the ability to bring sugar into the cells (insulin sensitivity). To do this, we must eliminate and replace all interference fields that obstruct this process. Developing healthy habits contributes to good insulin sensitivity.
You have the opportunity to take your health back into your own hands and fight against type 2 diabetes.
In a nutshell: What is type 2 diabetes?
Like type 1 diabetes, type 2 belongs to diabetes mellitus. However, while type 1 diabetes is insulin-deficiency due to an autoimmune reaction in the pancreas, it is insulin resistance in type 2 diabetes.
The body loses the ability to utilize insulin and produce blood sugar in the cells – often called glucose intolerance.
This form of diabetes is also referred to as “affluence diabetes”: The main cause is an unhealthy lifestyle with many high-glycemic carbohydrate sources, nutrient deficiencies, plenty of junk food and little exercise.
In the classical treatment, they conduct work on medicines that are supposed to restart the utilization of blood sugar. In the worst case, the sufferer must inject more and more insulin.
I believe, however, that you are certainly here because you are looking for alternative ways to help with type 2 diabetes.
What helps with type 2 diabetes? – 7 tips
Type 2 diabetes usually develops through a long process of poor diet, exercise and other lifestyle factors. It is important that you recognize your role in this situation and take charge of your health.
The following seven tips are designed to help you get started in type 2 diabetes-free life.
# 1 – Pay attention to the following blood counts
Not only is the current blood sugar level important in treating type 2 diabetes, but also a lot of other blood levels that determine our metabolism.
I would like to give you three example values here:
1- A high HbA1c value means you have high long-term blood sugar and should reduce your carbohydrate consumption in the long term. The higher the triglycerides are, the more likely you are to concentrate on carbohydrates, mostly complex carbohydrates (legumes, whole grain rice, quinoa, potatoes, squash, carrots), as carbohydrate sources.
2- Also do some light exercise, do cold showers every morning, and build healthy fats from fish, olives, avocado, and coconut oil.
3- If your cholesterol level is too high (especially if you have too much LDL), you should lower your cholesterol level with light sports and lots of fiber from green vegetables, seeds, mushrooms and nuts.
# 2 – Poor foods in type 2 diabetes
Type 2 diabetes is usually caused by the consumption of harmful foods. In the jungle of the many products that supermarkets offer to us, it is not easy to see what is actually harmful. The clever, but sly, marketing of many products often suggests that these foods are healthy.
Keep away from these foods, they destroy your metabolism and directly or indirectly boost your blood sugar.
1- Foods rich in saturated fat or trans fat (burgers, pizza, donuts, cakes, fries …)
2- Processed meat (sausage, ready-made meatballs …)
3- Margarine and fats for baling
4- Processed snacks (chocolate bars, chips, popcorn …)
5- Sugary drinks, including fruit juices
6- High-fat dairy products
7- Pasta or white rice
# 3 – Good foods to combat type 2 diabetes
A good foundation for a healthy diet in type 2 diabetes is the Flexitarian, clean eating or vegetarian diet. They have many benefits as they are low in carbohydrates and include very nutritious foods.
Vegetables (broccoli, spinach, kale, artichokes)
Freshly pressed juices and smoothies
Fish Salmon and every fish high in Omega 3 fatty acids.
Herbs and spices (cinnamon, turmeric, ginger)
Nuts and seeds and whole grains (Walnuts, Almonds, Chia seeds, flax seeds, etc.)
Coffee and tea (green tea, chamomile tea, peppermint tea)
Coconut oil, linseed oil, olive oil, black cumin oil
Apple Cider Vinegar
Lentils, beans, barley, and other whole grains. (exception for diabetics, as they are very high in fiber)
Oatmeal (small quantities)
Please, be aware of animal welfare and buy organic meats and wild fish. In general, I recommend a regional and seasonal diet.
# 4 – Eat slowly and without distraction
The journal Diabetes Care published a study confirming that slow and concentrated eating leads to positive effects on type 2 diabetes. Subjects reported better satiety.
In addition, the food the body absorbs the food more slowly, which reduces the and the rise in blood sugar levels. And by the way, slow eating causes us to consume fewer total calories.
So avoid classic forms of distraction, such as watching TV or using the smartphone. Sometimes it’s the little things that make a difference.
# 5 – Use superfoods (like cinnamon)
There are many superfoods that have a real effect on our blood sugar levels, including cinnamon.
Cinnamon is healthy because the medicinal plant has blood sugar-reducing properties. The positive effects can counteract insulin resistance. This makes the reddish-brown ‘gold’ a good option for prediabetes and diabetes.
Researchers at the University of Brentford observed a 29% reduction in blood sugar when subjects consumed about 1 teaspoon of the spice.
# 6 – Increase your everyday activity
Studies have confirmed that one of the most common causes of obesity and diabetes in middle-aged people is lack of exercise. If you have a very inactive everyday life, then your metabolism goes down and the insulin sensitivity worsens.
Exercise is an important stimulus for your body to deliver blood sugar into the muscle cells.
Therefore, always pay attention to a high level of everyday activity.
The best tip is also very simple: Walk every day 10,000 steps – without exception!
By doing so, you will clearly support your body in the fight against type 2 diabetes. Due to the constant movement, the insulin sensitivity increases noticeably, and you support weight loss.
Use a pedometer or a pedometer app. Also, it helps you make a competition with friends or colleagues – it works!
# 7 – Reduce stress and lower cortisol
Stress is a negative factor in the development of type 2 diabetes because it confuses the hormonal balance of our body. The stress hormone cortisol plays a central role.
Cortisol is one of the most important hormonal antagonists of insulin and can weaken the blood sugar lowering effect in the cells. A chronically elevated stress level can lead to insulin resistance via this effect.
Therefore, make sure to keep your stress level low. Certainly, we cannot avoid exceptional situations, but chronic stress will prevent you from treating your diabetes.
Learn to meditate, listen to relaxing music, start yoga or spend time in nature – there are many possibilities to reduce stress and anxiety.
Uncontrollable levels of sugar, increased body weight, lack of energy and concomitants such as retinopathy are the serious consequences of type 2 diabetes.
The better it is that you now take the lead and fight against the ailment. What helps with Type 2 diabetes is a change in lifestyle, an iron will, and the belief in the goal to defeat the disease.
Do share your story and experience regarding type 2 diabetes with us in a comment below. I’m always looking forward to reading from you.
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