More than 25 million people in the U.S. suffer from diabetes. Most have type 2 diabetes, which usually develops later in life. But type 2 diabetes can be reversed.
CNN reports what some of us have known for a long time now — 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.
Diabetes is caused when your body isn’t making enough insulin, or it can’t properly use the insulin it is producing. As a result of this, too much sugar stays in the blood, which can cause serious problems.
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.”
CNN January 28, 2011
Top 10 Guidelines for Preventing and Reversing Type 2 Diabetes
Following these simple guidelines can help you do at least three things that are essential for successfully treating diabetes: recover your insulin/leptin sensitivity; help normalize your weight; and naturally normalize your blood pressure:
- Severely limit or eliminate grains and sugar from your diet, especially fructose which is far more detrimental than any other type of sugar. This is extremely important! Drinking just one sweetened drink a day can raise your diabetes risk by 25 percentcompared to drinking one sugary drink per month, so you really need to evaluate your diet and look for hidden sources of sugar.This also means avoiding most processed foods of all kinds as they are loaded with fructose. You may even need to avoid fruits until your blood sugar is under control.
- Following my nutritional type diet will help you do this without much fuss. I now offer the entire online nutritional typing test for free, which makes it even easier.It’s important to realize 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. Therefore, along with reducing grains and sugars, determining your nutritional type will give you some insight into what foods you should use to replace them.
- 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. Make sure to incorporate high-intensity sprint-type exercises. These types of exercises boost fat loss, promote muscle building, and make your body produce human growth hormone (HGH) naturally. Typically, you’ll need large amounts of exercise until you get your blood sugar levels under control. You may need up to an hour or two a day. Naturally, you’ll want to gradually work your way up to that amount, based on your current level of fitness.
- Avoid trans fats as they will actually worsen insulin resistance.
- Consume saturated fats, such as grass-fed organic 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.There are more than a dozen different types of saturated fat, but you predominantly consume only three: stearic acid, palmitic acid and lauric acid. It’s already been well established that 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 or more than “bad” cholesterol, you’re still actually lowering your risk of heart disease.
- Get plenty of omega-3 fats from a high quality, animal-based source
- Monitor your fasting insulin level. This is every bit as important as your fasting blood sugar. You’ll want your fasting insulin level to be between 2 to 4. The higher your level, the worse your insulin receptor sensitivity is. The recommendations mentioned above are the key steps you need to achieve this reduction.
- Get enough high-quality sleep every night.
- Optimize your vitamin D levels. Maintaining your vitamin D levels around 60-80 ng/ml can significantly help control your blood sugar.In addition, recent studies have revealed that getting enough vitamin D can also have a powerful effect on normalizing your blood pressure, and reduces your risk of heart disease.
Having optimal vitamin D levels can also prevent type 1 diabetes in your children 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 appropriate amounts of sunshine (or a safe tanning bed) on a regular basis, year-round. Your body can safely create up to 20,000 units of vitamin D a day this way. If neither of these options are available, you can use an oral vitamin D3 supplement. Just remember to get your levels tested regularly by a proficient lab to make sure you’re staying within the therapeutic range.
- Address any underlying emotional issues and/or stress. Non-invasive tools like the Emotional Freedom Technique/Meridian Tapping Technique can be extremely helpful and effective.
Rest assured that nearly 100 percent of type 2 diabetics can be successfully treated–eliminating the symptoms of diabetes, or the high risk of developing health complications–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.
And if you want to avoid becoming another statistic, these same steps will help you to stay healthy and diabetes-free.