ELIMINATE THE SUGAR FROM YOUR DIET
You should stay away from a diet that is quickly absorbed sugar, rich in empty calories and refined carbs in order to prevent type 2 diabetes. Persistent high levels of insulin will increased risk of cancer, high blood pressure, lead to depression and inflammation. The best way to reduce the risk of type 2 diabetes is cutting out sugar from your diet.
CONTROL YOUR STRESS LEVELS
The levels of insulin, cortisol and cytokine in your blood when you are under stress increase which leads to weight gain, insulin resistance and type 2 diabetes. Controlling your stress is vital for diabetes menagement and obesity. You should take yoga classes and learn some breathing and meditation techniques in order to control stress.
MEASURE TO IMPROVE
You should start leading a dairy that will help your progress over weeks in order to lose weight faster. Morever, you should take note of your height and weight, blood pressure, waist size, BMI .
GET THE RIGHT NUTRIENTS
In order to regulate your blood sugar levels and reverse or prevent diabetes you should incorporate the right nutrients through food.
TRY TO FOCUS ON THESE SUPPLEMENTS:
A high-quality multivitamin and mineral supplement;
1 000 – 2 000 IUs of vitamin D3;
300 – 600 mg of alpha lipoic acid twice a day;
200 – 600 mcg of chromium polynicotinate;
1-2 gr. of omega 3 fatty acids;
5 to 5 grams of PGX, a unique type of fiber that controls appetite and blood sugar, before each meal with eight ounces of water.
GET THE RIGHT EXERCISE
You can go for a rigorous walk for half an hour per day, which will help you balance your blood sugar levels and lower the insulin levels instead of spending your time at the gym. All you have to do is to increase your heart rate to 70-80% of its maximum activity for 60 minutes 6 times a week. HIIT can be of help in cases of type 2 diabetes and obesity, according to some studies.
GET MORE SLEEP
You should sleep at least 8 hours because the lack of sleep will damage your metabolism and cause sugar spikes and cravings. As a result, you will eat more which increases your chances of developing type 2 diabetes. Even a portion of poor night sleep may cause insulin resistance, according to one study. You should sleep more, and if you have insomnia, you should create a sleep ritual that involves total darkness, herbal therapies and relaxation techniques in order to prevent that.
EAT WHOLE, UNPROCESSED FOODS
The consumption of whole, unprocessed foods will reduce oxidative stress and inflammation and help you balance your blood sugar levels. Moreover, whole foods will improve your liver detoxification in order to reverse or prevent insulin resistance.Consume more fresh fruits and veggies, but also foods rich in omega 3 fats. For instance, you should eat more legumes, coconut butter, nuts, seeds, olive oil, etc.
These are some steps that can certainly help you reverse diabetes, so you never have to take insulin or some medications ever again!