Sadly, diabetes is more common than ever before and according to statistics, more than 500 million people have diabetes type 2 on a global level. Moreover, in 2015, it was concluded that diabetes was the 7th major cause for death in the US. Taking into account the prevalence of diabetes, a lot of people are searching for natural alternatives to reverse the disease.
It is important to note that type 2 diabetes, if left untreated, can trigger kidney illness, hearing impairment, skin problems, nerve damage, blindness, and leg and foot amputations.
Patients need to know that type 2 diabetes is a reversible condition. With the help of the right diet and appropriate lifestyle changes, you can fight off this condition.
What Is Diabetes?
This chronic condition happens because of the body’s inability to produce insulin or unable to use it properly though it is produced. Insulin is a hormone which is secreted by the pancreas and it regulates the glucose in the blood.
In healthy people, insulin is released by the pancreas to aid the storing of sugar and fat.
However, in people with diabetes, insulin does not work optimally and triggers high blood sugar and symptoms of diabetes.
How Can Patients Reverse Diabetes?
Since type 2 diabetes is an acquired condition, unlike type 1 which is an autoimmune disease with low or absent production of insulin which is rarely reversed, its prevention and treatment is possible.
Below, check out our 5 useful tips on how to treat it naturally.
- Ditch refined sugar
Excessive intake of processed foods and refined sugar, as well as fat from oils and lard may increase your risk of type 2 diabetes and obesity. When a person eats too much sugar, the surplus glucose which the body cannot process elevates the cytokine levels. These are pro-inflammatory messengers. Chronic inflammation does not just lead to type 2 diabetes, but diseases like depression, high blood pressure, and neurodegenerative illnesses too. But, though diabetics are advised to avoid natural and healthy sugar from fresh fruit, these fruits are highly protective and can actually lower your risk of type 2 diabetes. This is because the sugar present in fruits is not the same as the one in processed foods.
- Decrease the fat consumption
Insulin allows sugar in the blood to go into the cells. When insulin attaches to the insulin receptors, it starts enzymatic reactions that transport glucose. If the insulin receptors are fat-covered, we are at risk of high blood sugar since insulin cannot penetrate the cells, i.e. insulin resistance. Therefore, make sure you lower your consumption of saturated animal fat coming from fish, dairy, cheese, beef, and chicken. Opt for healthy and moderate amounts of fat from plant sources like chia seeds, avocados, flax seeds, nuts, sunflower seeds, and pumpkin seeds.
- Stay away from dairy and gluten
Wheat, a gluten-rich grain, is able to elevate the inflammation in our body, especially in the intestinal tract. When there is inflammation in this area, the high levels of cortisol and leptin may elevate the blood sugar. Therefore, choose gluten free grains like quinoa, teff, buckwheat, and wild rice. Diabetics should also be cautious with their dairy consumption because it is high in saturated fat and the casein in it, a protein, is known to cause similar inflammatory responses like gluten. Opt for dairy alternatives like plant based milk, cheese, and yogurt.
- Cease alcohol consumption
Alcohol is definitely something diabetics must avoid. This is because alcohol elevates the blood sugar levels, particularly drinks like beer, liqueurs, and soda mixes. According to a study, there was a 43 percent higher diabetes incidence caused by heavy alcohol consumption or three or more drinks per day.
- Exercise regularly and get sufficient sleep
Regular physical activity can boost your health and balance the blood sugar. And, you need not become a pro athlete to reap the benefits of exercise- a 30-minute daily walk is sufficient to manage the symptoms of the disease. Stretching and yoga are also great in activating your body, as well as HIIT. And, you also need to get the needed hours of slumber, that is, 7 to 8 hours per night. Chronic lack of sleep may lower your insulin sensitivity and glucose intolerance which consequently elevates your risk of diabetes. Having trouble sleeping?- Try putting electronics aside for an hour or two before sleep, have a warm bath, and diffuse essential oils.