Diabetes is a debilitating disease that is on the rise, especially in the United States. Nearly 30 million Americans have diabetes, and another 84 million have prediabetes, putting them at risk of developing full-blown diabetes and all of its potentially life-threatening complications. Fortunately, there are some things you can do to reverse your diabetes and cut down your chances of developing this dangerous condition. Here are 7 ways to help your body reverse diabetes naturally without prescriptions or supplements.
1) Get Rid of Inflammatory Foods
Inflammation is the root cause of diabetes and certain foods can aggravate inflammation and make it worse. Inflammation is caused by an overactive immune system that goes into overdrive when you are trying to heal. So, if you want to reverse diabetes, getting rid of inflammatory foods will be a good start. Here are some examples of inflammatory foods: wheat, dairy, and soy products; refined sugars; processed meats; fried foods; margarine; corn oil; and trans fats.
2) Eat More Fiber
Eating more fiber is an easy way to help your body reverse diabetes. Fiber helps with digestion and improves the function of the intestines. It also slows down the movement of food through your body, which can help you feel fuller. There are many types of fiber, but most plant foods contain at least one type. Eating a variety of vegetables, fruits, and whole grains will ensure that you’re getting enough fiber in your diet!
3) Consume Healthy Fats
Consuming healthy fats is a key part of reversing diabetes. These healthy fats will help you feel full, control your blood sugar levels and keep your insulin production in check. There are many sources of these healthy fats that can be incorporated into a diabetic diet including: avocados, walnuts, olives, salmon and certain plant-based oils like olive oil, avocado oil or macadamia nut oil. A study done by Harvard Medical School found that consuming one tablespoon of olive oil per day over six weeks led to significant reductions in fasting blood glucose levels.
4) Watch Your Carb Intake
One of the most important tips for reversing diabetes is to watch your carb intake. In a study, researchers compared three diets: low-carb, moderate carb and high carb. Low-carbers ate less than 20 grams of carbs per day while high-carbers had more than 200 grams per day. Regardless of total calorie intake, those on the high-carb diet saw higher blood sugar levels and increased insulin resistance. Plus, they also gained weight and their cholesterol level was elevated. Those on the low-carb diet had better blood sugar control and lost weight without any detrimental effects like higher cholesterol or weight gain.
5) Exercise Regularly
Exercise is one of the most important things you can do for your health. If you have diabetes, exercise helps improve your glucose control and helps lower blood pressure. To prevent complications from diabetes, it’s a good idea to get regular exercise. Here are some tips on how you can start exercising today:
1) Find something that you enjoy doing. Whether it’s walking around your neighborhood, taking a yoga class or going for a bike ride, find something that gets you moving and gives you enjoyment.
2) Start small so that exercising doesn’t seem like too much of an overwhelming task at first – try just 10 minutes per day to start with, and gradually work your way up as your endurance improves.
6) Get Plenty of Sleep
Lack of sleep can have many adverse effects on your body, including the regulation of your insulin levels. When you don’t get enough sleep, the hormone cortisol is released, which causes your body’s blood sugar levels to rise. One study found that people who slept less than six hours a night were three times as likely to develop diabetes as those who got more than seven hours of sleep a night. Try aiming for nine hours a day and see how it affects you!
7) Manage Stress Levels
One of the most important things for anyone with diabetes is to manage stress levels. Stress can cause a lot of problems, like increased heart rate, mood swings, and poor sleep quality. This can lead to a lot of health issues like high blood pressure, heart disease, and depression. It’s important to spend time every day on activities that help you reduce stress such as relaxation exercises or gentle yoga.