Diabetes prevention is as basic as improving your diet, becoming more physically active and losing a few extra pounds – it is never too late to start!
Making a few simple changes in your lifestyle now may help you avoid the serious health complications of diabetes down the road, such as nerve, kidney and heart damage. It is especially important to make diabetes prevention a priority if you’re at increased risk of diabetes, such as if you’re overweight or you have a family history of the disease.
Identifying credible tips to prevent diabetes is critical to managing and combating this condition.
Diabetes – Causes and Control
Sugar: A diet of processed foods, refined carbohydrates and sugary drinks creates high insulin levels, eventually leading to insulin resistance and Type 2 diabetes. Chronically high insulin levels also lead to and include inflammation, high blood pressure, poor sex drive, increased risk of cancer, and depression. The most important thing you can do to prevent and control type 2 diabetes is to eliminate sugar in all its many disguises.
Real Foods: Whole, unprocessed real foods balance your blood sugar, reduce inflammation and improve your liver detoxification to prevent or reverse insulin resistance and diabetes. Real foods promote a healthy metabolism and reverse insulin resistance and diabetes. They also help to prevent ageing and age-related diseases like diabetes and heart disease.
Nutrients: Natural and organic plant based supplements help make your cells more effective at metabolizing sugar and fat and combined with the right diet and lifestyle modifications, they can help you keep your blood sugar balanced and reverse or prevent diabetes.
Exercise: There is no need to spend hours and hours at a gym, a simple 30-minute walk can help but ideally you need to get in some exercise that increases your heart rate up to 70-80% of its maximum capacity. Studies have shown that High-intensity interval training can benefit Type 2 diabetes and best of all you can do this in just minutes a day in the house rather than in the gym.
Sleep: Lack of sleep or poor quality sleep creates havoc with your metabolism, it increases your sugar and carb cravings which makes you eat more, and increases your risk for Type 2 diabetes as well as many other diseases. The right amount of good quality sleep must be a priority in preventing and controlling diabetes.Stress: Insulin, cortisol, and inflammatory compounds called cytokines all increase with stress and this drives metabolic dysfunction that leads to weight gain, insulin resistance, and eventually Type 2 diabetes. Releasing and managing stress are a critical component of controlling all disease including diabetes.
You may not be able to eliminate stress, but you can learn to control how you react to it and how you let it affect you. Meditation, deep breathing exercises, relaxing yoga, massage, laughing, dance and anything you do for fun are the best ways to help manage stress, prevent, control and reverse Type 2 diabetes.
Good blood flow is vital for good health. Your blood helps transfer nutrients and oxygen to every part of your body. Any issue with your circulatory system can lead to a range of other health issues and if left without treatment, it can cause major damage to your brain, heart, liver, kidneys and limbs.
Organs have a hard time performing their normal functions if they are not getting enough oxygen and nutrients.
Adding REAL whole foods, removing sugar and making the relevant lifestyle changes including adding in specific plant based and organic high quality supplements will help to prevent, control and even reverse Type 2 diabetes.
If you would like help choosing the right foods and supplements and getting started on a specific programme to prevent, control or reverse Type 2 Diabetes then connect with me by clicking here, I can help create a bespoke plan for you and get you started straightaway.
Find out more about how we can help you increase your energy, and achieve optimal health from the inside out.
Connect here with WatchFit Expert Kerry Madgwick