6 Ways to Control or Reverse Type 2 Diabetes
Have you been recently diagnosed with Prediabetes or Type 2 Diabetes? The good news is that there are ways to reverse and/or control these conditions with some simple lifestyle changes.
At least 10 % of Canadian women have diabetes. The rate of Canadians living with diabetes has increased an average of 3.3% every year between 2000 and 2016.
You cannot get rid of the disease but with a new way of living and exercise, you can maintain a normal blood sugar level and stay away from medication or reduce your prescribed medication. Type 2 diabetes is a disease that comes with age, inactivity, and increased weight. Unfortunately, we are also seeing it more and more in kids as the number of children with childhood obesity has increased since the past years.
Watch this short video of Jim. He had type 2 diabetes and since he has been exercising with me, he is off his medications!
Do you know the difference between Type I and Type 2 diabetes? Are you aware there is a third one?
- Type I Diabetes: it usually diagnoses before the age of 35 and people have to watch their diet and inject themselves with insulin every day because the body doesn’t produce it anymore by itself.
- Type 2 Diabetes: it is related to bad eating diet and lack of exercise (sedentarily lifestyle). It usually starts after 50 years of age.
- Gestational Diabetes: occurs during pregnancy if your level of blood glucose becomes too high.
If you are borderline to become diabetic or take some medications to control your sugar level in your blood stream, you can improve your prognosis. First, you need to reduce your body fat. Second, you must increase your lean muscle mass by cleaning your diet. Third, you must add physical activity to your daily routine. It is important that all of these changes be made under the advice of your medical practitioner.
If you need to lose weight, a change in eating habits are often necessary. Eat a healthy diet that is rich in vegetables and fruit. To maintain a healthy weight, exercise regularly. For best results, get 150 minutes or more of moderate aerobic physical activity a week or at least 30 minutes of exercise or activity most days. Please consider the following:
- Choose low glycemic foods such as fruit, vegetables, beans, and nuts. If you eat a plant-based or Mediterranean diet, you will get there.
- Read the product label. If there is 4 g of sugar, it is equal to one teaspoon. Then, read the ingredients list to know the source of sugar. If it is coming from real fruit with fibre, it is a better choice than many of the alternatives.
Read more here: A good guide to good carbs: The glycemic index by Harvard Health Publishing
- Let it sweat! A lot of women don’t like glowing while exercising. Do you know that you can bring your body temperature and heart rate up without perspiring? If you want to push it more, seriously let it sweat. We should perspire every day!
- Shed it off. By reducing your waist circumference and body fat, you can reverse the disease over time.
- Shape it up. Build muscle mass and this will help reduce your body fat. You will also protect your bones in case of a fall.
- There are other ways such as fasting and bariatric surgery.
Read more here: Can You Reverse Type 2 Diabetes? by WebMD
If you follow my 5 ways to reverse Type 2 Diabetes, you will also improve other health conditions such as high heart rate, blood pressure, weight management, cholesterol, cancer risk, etc.
We always have choices in life and I chose the healthy lifestyle for the long haul.
Read more here:
Diabetes and Hypoglycemia by Health Link BC. This website has so much information and even meal plans!!