How to Reverse Diabetes and Get Your Life Back
Have you ever done something that you wish so badly you could go back and undo and you would be willing to do almost anything to have the chance? It’s not very often in life we are offered the opportunity to go back and change the past. Usually what’s done is done, especially as far as our health is concerned. For example, if you play all day in the sun without sunscreen, you can permanently damage your skin. Consuming too much alcohol can cause irreversible liver damage. Traveling without a seatbelt can lead to possible debilitating injuries or even death if you crash-definitely not something that can be undone.
Well listen to this: Did you know that you can reverse type 2 diabetes? It’s true! Though there is no permanent cure for diabetes, even if you have already experienced some of the damage that can come from ignoring the seriousness of the disease, you can grab the bull by the horns and take your health and your life back. However, just as it would be extremely difficult to grab a bull by the horns, the process of reversing diabetes can be super difficult and would require you to get into that mode of “I would do anything to have that second chance to undo what I’ve done” that I mentioned earlier.
How to Reverse Diabetes
There is no better prescription for reversing diabetes than a properly measured dose of healthy diet and exercise.
According to Osama Hamdy, MD, PhD, director of the Obesity Clinical Program at the Joslin Diabetes Center in Boston, “Take obesity out of the picture and your diabetes will improve dramatically.”
Because obesity plays such as large role in causing decreased sensitivity to insulin, a prescription of healthy diet and exercise, causing one to shed a few pounds, can really make a difference in reversing the disease.
• Diet: Paying close attention to the foods you eat and the amount of foods you eat is essential. Lowering carbohydrate intake is critical, as too many carbs can cause blood glucose levels to spike. It is also best to stick to the leafy green vegetables and avoid the starchy ones like potatoes. Fulfill protein requirements from chicken and fish, while avoiding red meat. If you need assistance planning a healthy diet, meet with a nutritionist, it may even be covered by your insurance.
How About The Paleo Diet for Reversing Diabetes?
The Paleo Diet is a way of eating that encourages people to get back to their ancestoral roots as hunters and gatherers, eating natural foods such as fish, wild game meats, grass-fed beef, as well as seasonal fruits, vegetables, and healthy fats such as nuts, seeds, avocado, olive, and coconut oil. The diet completely excludes all grains, dairy, refined sugars, processed foods, and alcohol. The claim is that our modern diet wreaks havoc on our bodies as we have not had sufficient time make the genetic adaptations necessary to handle an agricultural diet.
With diabetes, the paleo diet can be of significant value because many if not all of the foods that cause blood glucose levels to spike are eliminated, not to mention, eating paleo will combat obesity as well, which is the leading cause of diabetes. Paleo makes it easy to succeed. There are numerous websites that offer food suggestions, meal planning and even provide the shopping list. You can even tailor the diet to best meet your needs, depending on your doctor’s recommendations. It is very important that you speak with your doctor, however, about your individual circumstances. Some situations, especially those where where impairments from the disease may have already taken a toll on the body, require extra special meal planning. For example, diabetics who are experiencing kidney damage or kidney failure, may be encouraged to avoid high protein diets.
• Exercise: Engaging in exercise program is the #1 thing you can do to help reverse diabetes. Not only does it help you lose weight and build muscle, but it helps you to better manage your blood glucose levels by causing your body to be more sensitive to the insulin that is being produced.
It is recommended that you engage in 150 minutes of exercise per week, in other words at least 30 minutes per day, 5 days a week. This may be too much to start, as many people may have never exercised or have not done so in a very long time. Start SLOW, even if that means 5 minutes a day.
Diligence and consistency are rewarded too. By maintaining a healthy diet and exercising regularly, this “remission” can be prolonged indefinitely and can often keep the disease under control all by itself without the need for medications or insulin. However, because this is not a cure, stopping for any amount of time can allow disease to come back quickly.
Can Pre-Diabetes Be Reversed?
Pre-Diabetes is a condition in which the person has a fasting glucose level between 100 mg/dl and 125 mg/dl. Usually people with this condition go on to actually develop type 2 diabetes, but by engaging in the same habits that can reverse type 2 diabetes, it is possible to reverse the symptoms of pre-diabetes as well, and prevent the development of type 2 diabetes all together. Other ways to avoid pre-diabetes is to avoid fast food and processed foods and to NOT smoke.
Although there is no cure for diabetes, by consuming a healthy diet and engaging in physical activity for 30 minutes several times a week, you can reverse diabetes and have that second chance at life. You will have better control over blood glucose levels and can make obesity a thing of the past. Type 2 diabetes and pre-diabetes do not have to control you. Through hard work and diligence, you can take the bull by the horns and control your own destiny and more importantly, your quality of life.
Can you Reverse Type 2 Diabetes? Retrieved on March 24, 2012 from http://diabetes.webmd.com/features/reversing-type-2-diabetes?page=2
Diabetes: Is it Safe for the Paleo Diet? (July 22, 2011). Retrieved on March 26, 2012 from http://thepaleodiet.com/archives/3278
HealthWatch: Cavemen Diet Helps Diabetics in UCSF Study. Retrieved on March 26, 2012 from http://sanfrancisco.cbslocal.com/2011/11/07/healthwatch-caveman-diet-helps-diabetics-in-ucsf-study/
How to Reverse Diabetes. Retrieved on March 24, 2012 from http://www.diabetescausestreatments.com/reverse-diabetes.html