• Reverse and Prevent Type 2 Diabetes

    Diabetes-Weight-Loss-Food-Journal-NutritionLast summer, I began to work with the Michael Green Foundation, which is a charity that is focused on raising more awareness around type 2 Diabetes. They aim to help people lose weight, prevent Type 2 Diabetes, and even reverse Type 2 Diabetes. Type 1 Diabetes is another topic all together, so from here on out, when I mention Diabetes, I am referring to Type 2 Diabetes. Anyhow, with the charity, I am running a 12 week “Eat Fit” Programme which has been specifically designed to help people prevent/reverse Diabetes and lose weight naturally. No shakes, no products, no counting calories. As the participants said, we are truly taking a natural approach.

    So how is that you can prevent and reverse your Diabetes? How can you get your sugar levels under control? Its actually quite simple….you have to change your diet and lifestyle. And of course, you have to avoid processed and packaged foods. In fact, diet drinks and low-fat products just make matters worse. At some point or another, most of us have had our blood sugar levels checked. Before I give you my knowledge and experience about preventing and reversing type 2 diabetes, here is what you need to know about the various tests. Your fasting (having not eaten anything in the last eight hours) blood glucose levels should be between 4-5.9 mmol/L. If your levels are between 6-6.9 mmol/L then you are considered to be prediabetic, and anything greater than 6.9mmol/L classifies you as a diabetic. But remember, a one time reading doesn’t mean that you are a diabetic.

    Doctors also do a glucose tolerance test to see how well you can “tolerate” glucose and therefore, the test itself involves you taking a concentrated amount of glucose and then doing a glucose blood test to see how high your blood sugar levels spike. However, these tests are great in their own ways, but the one test that I highly recommend that allows you to not just see where your blood sugar levels are at right now, but assessing your overall risk is HbA1c. This is the test that gives you an overall picture of your blood sugar levels and identifies the average plasma glucose concentration. The higher the number, then the greater the risk of developing Diabetes.

    If you have a family history of type 2 diabetes, then yes, that may make you more susceptible to it, but it does not mean you will get it for sure. This simply means you are at greater risk and if you take good care of yourself, you can prevent it. Here is what you can do beginning right now to prevent or reverse Type 2 Diabetes

    – Begin by limiting your intake of sugar and especially artificial sugars and sweeteners. You really have to be careful when you buy anything packaged or processed. You can read more about sugars and sweeteners here, but remember, even something that says, “no added sugar” has added artificial sweeteners which do more harm than good. This includes staying away from diet, low-fat, and low-sugar foods as well. Just by avoiding hidden sugars and sweeteners, you can make a huge difference in your health.

    – Have a diet that is high in fibre. Be sure to have your daily fruits, vegetables, and whole-grains. Avoid all refined products and grains. Of course with Type 2 Diabetes, you have to control your weight. As a part of your weight loss plan, be sure to not exclude any major food groups. Having a high-fibre diet helps with weight loss and helps to regulate blood sugar levels.

    – Exercise is a must. You can have the best diet in the world, but you also need to exercise. Yes, exercise is great for your heart, but it also helps with weight loss, maintainence of your weight, energy levels, digestion, and stress levels.

    – Get plenty of sleep. Sleep deprivation can actually lead to weight gain and spike in blood sugar levels. For any health goal that you are reaching towards, don’t forget to get plenty of rest and sleep. Lack of sleep also raises stress levels, which can also lead to weight gain and developing diabetes.

    Its not an easy road to reverse diabetes, but it’s certainly much easier to prevent diabetes. Even if you aren’t overweight, you can be what we call “skinny fat” which means that you look slim, but in fact you have a higher body fat percentage, which is also a risk factor for Diabetes. Therefore, be sure to get your body fat percentage checked as well. If you need help reversing or preventing diabetes, please do get in touch! Remember, you don’t have to take shakes, supplements, count calories, or measure out every portion to lose weight. All you need to do is have a natural, clean, whole-foods diet, exercise, sleep, and manage your stress levels and you can reach your health goals. All four of these aspects work together, so take your health into your own hands!

    Health and happiness,

    Varsha


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