People with Type 2 diabetes need to maintain a strict routine and a healthy diet.
As per the first WHO (World Health Organization) Global Report on diabetes, the number of people who have diabetes has increased from 108 million in 1980 to 422 million in 2014.
Over 1.6 million deaths are directly attributed to diabetes each year. In fact, the organization also states that diabetes will be the 7th top reason of death by the year 2030. It is the reason why we should take steps to self-manage two diabetes.
Before talking about the diabetes-2 self-management, let us make you familiar with the categories of diabetes in brief.
Diabetes is mainly of two types: Type 1 Diabetes and Type 2 Diabetes.
Type 1 Diabetes occurs at a very young age, i.e., before getting 20 years old. It is also an autoimmune disorder in the body in which the insulin-creating beta cells inside the pancreas attacked by the immune system.
Type 2 Diabetes is one of the most common categories of diabetes that generally happens in persons having more than 40 years of age. It instigated by insulin resistance in which the person’s body does not well respond to the released hormone insulin.
The type-2 diabetes is a chronic condition which can result in numerous other health complications like anxiety and depression, loss of sight, kidney disease, heart disease & stroke, nerve damage, leg and foot amputations, and even death.
But the good news is that you can self-manage the type 2 diabetes. With the help of the lifestyle changes and the right diet, you can overcome this disorder soon.
What are the Causes of Type-2 Diabetes?
Type 2 diabetes does not occur only because of one or two factors. Sometimes a combination of more than two factors given below also results in this health issue:
- Poor diet
- Sedentary lifestyle
- High levels of inflammation
- family history of diabetes
- High amounts of stress
- Hormonal condition like PCOS (polycystic ovary syndrome), hyperthyroidism, or Cushing’s syndrome
- High blood pressure
- Exposure to toxins, or harmful chemicals
- Certain medicines that disturb insulin creation
Is it Beneficial to Take Drugs for Curing the Type 2 Diabetes?
In the Type 2 Diabetes, our body cannot sufficiently do the processing of the sugars which we consume through the processed foods or fatty foods. When we get to suffer from the type 2 diabetes, the new all-time struggle begins in which we have to manage the levels of the blood sugar with the medications.
Unluckily, these medicines act only as a mask which cures the symptoms of type-2 diabetes. It helps in fixing the excessive sugar issue to a decidedly less extent by curing the signs of the disorder.
You cannot reverse type-2 diabetes only with the medicines. A right diet along with the change in the lifestyle is also required.
What are the Steps to Self-Manage Type 2 Diabetes?
Below you can find some essential steps that might help you in the self-management of type 2 diabetes:
Step 1: Avoid the Most Dangerous Foods
Few foods negatively influence the blood sugar levels in our body and also result in inflammation. If you want to self-mange diabetes type 2, one of the essential steps is to eradicate the following foods from the diet:
It quickly increases the glucose in the blood. Additionally, drinks like fruit juice, soda, and other sugary beverages are the nastiest offenders.
You might use the natural sweeteners such as maple syrup or raw honey, but this does not mean they are entirely safe for you. It can also disturb blood sugar levels. However, you can consume them occasionally.
Grains, particularly gluten-comprising grains such as wheat, consist of vast quantities of carbohydrates that quickly convert into sugar after the consumption. We would recommend the usage of the sprouted ancient grains in your regime in small amounts.
It can hazardously upsurge blood sugar and result in the liver noxiousness. People who consume more than three drinks in a day are more prone to type 2 diabetes.
Genetically Modified Foods
The foods like soy, GMO corn, as well as canola have been related to liver and kidney disease and might stimulate diabetes. Thus, eliminating all packaged foods as well as all GMO foods from your diet is suggested. Pick the foods that are GMO-free or organic.
Get rid of rancid and hydrogenated oils and include the soybean oil, vegetable oil, canola oil and cottonseed oil. Since these oils are treated at quite high temperatures and also include the artificial dyes and bleaching agents, so taking them can result in health issues like diabetes.
Step 2: Diabetic-Friendly Foods you Must Include in Your Diet
You must include the below foods in your diet for reversing the type 2 diabetes naturally:
Foods like avocados, nuts, berries, vegetables, and seeds possess a substantial amount of fiber which is quite beneficial in curing diabetes. These foods allow down the absorption of glucose and regulate the sugar levels in the body. You should at least consume 30 grams of fiber daily.
These foods increase the glucose tolerance aspect of the body and also equalize the blood sugar levels. Foods like Broccoli have the maximum quantities of chromium. However, you might too get it from the green beans, raw cheese, and grass-fed beef.
Consuming magnesium-rich foods such as chard, spinach, almonds, pumpkin seeds, black beans and yoghurt, can improve the symptoms of type 2 diabetes. These foods regulate the blood sugar levels by playing a part in glucose metabolism.
The food’s GI (glycemic index) states regarding the blood glucose-hovering probability. Foods having a high GI are transformed into sugar more rapidly than the low GI foods.
Thus, you should opt for low GI foods such as stone fruits and berries, non-starchy vegetables, nuts, avocados, seeds, organic meat, coconut, wild-caught fish, eggs, and raw pastured dairy.
The healthy fats found in red palm oil and coconut oil that balance the blood sugar levels. Instead of the sugar, these fats act as the best source of fuel for your body. You can use the grass-fed butter, ghee or coconut milk in your smoothies or meals.
Step 3: Consume the Natural Supplements
It possesses the capability to decrease the blood sugar levels and increase your insulin sensitivity. You can add one teaspoon to smoothies, food, or tea.
The fish oil benefits in improving the symptoms of diabetes by decreasing triglyceride levels and increasing the HDL cholesterol levels.
Alpha Lipoic Acid
Alpha lipoic acid helps in turning the glucose into energy and also efficiently increases insulin sensitivity by reducing the symptoms of diabetes. It found in foods like spinach, broccoli, and tomatoes.
Extract of Bitter Melon
It lowers the blood sugar levels in our body along with the reduction in the symptoms of diabetes like eye disorders, heart complications, insulin resistance, blood vessel damage, kidney damage, and hormone irregularities.
Step 4: Workout to Balance Blood Sugar
Exercise decreases the chronic disease in our body and also benefit in self-management of type 2 diabetes naturally. There are different researches which have conducted proves that the exercise helps in improving the control of blood glucose in the body and also delay the occurrence of type 2 diabetes.
Moreover, it positively affects your cholesterol levels, heart health, blood pressure, as well as the quality of life.
Exercise unsurprisingly supports the body’s metabolism by building lean muscle and also by burning fat. To reverse and avoid diabetes, you should include the exercise as a part of your everyday regime.
We are not saying that you spend several hours in the gym, but you can do the physical activities like walking, swimming, stretching, and yoga at home. In fact, doing walk after the meals for only 20-25 minutes is also very beneficial.
Remember, diabetes is a huge business for many big pharmaceutical companies which aim to help the people living comfortably with the disease in the best way.
But, does it mean that surviving with complications and be dependent on drugs (numerous with severe side effects) is the only possibility? Completely not!!
There are several ways which can help you in self-managing the type 2 diabetes along with the elimination of the primary causes. You have to make changes to your diet, daily physical activities and also have to prepare yourself mentally to fight against this health disease.
One more thing, we are no saying you to leave out all medicines and start doing the things instantly. Instead, you should continue medication along with the positive changes. After a few weeks, let your doctor review your health condition.
Remember, life does not finish with the type 2 diabetes, but you should be cautious and alert. With the help of exercise and dietary changes, you can self-manage it easily. Once you start to think analytically and make self-governing and wise choices, you turn out to be empowered.
So, take full charge of your health form today and be attentive and keep up the positive approach, you will surely do well.