Reversing Pre Diabetes-3 Steps
According to the Center for Disease Prevention, diabetes has increased in prevalence significantly over the years. However, a new study published in Diabeltologia declared that reversing pre diabetes and full-on diabetes can be accomplished within a matter of weeks so long as individuals adhered to certain lifestyle changes.
These lifestyle changes are ones that you probably know that you need to be making anyway, but now you can take comfort in knowing that making them will further protect you.
Natural ways of reversing pre diabetes:
Drink Plenty of Water
While water alone does not solve all of your body’s problems, most diabetics and pre diabetics are severely dehydrated. The dehydration results in an intensification of all of the blood sugar spikes and other negative ramifications from diabetes.
When your body is fully hydrated, however, it is better able to respond to the inflammation and other health problems as they develop.
This means that at a minimum you should be drinking 64 ounces of water a day. This water should be fresh and clean. You should not use fruit juice as a substitute. Diet soda does not count either. The water will also help to flush out toxins from your body and keep everything functioning the way it should.
Avoid Sugary Foods
It goes without saying that when you’re diabetic or even pre diabetic that you need to avoid foods high in sugar. However, what most people fail to realize is that other foods turn into sugars once processed in the blood stream.
This is what happens with most of your carbohydrates, particularly grain based ones. The result is that you crave sugar and spike your blood sugar just as you would if you were eating a spoon full of sugar.
Instead of these simple carbohydrates, you should instead be eating plenty of lean protein, cruciferous vegetables, fresh herbs, and green, leafy vegetables.
You might be wondering whether classic health foods like orange juice would fit into this category, but I intentionally left them out. You see, they’re actually not that good for you. Of course, you don’t have to take my word for it. Check out the research and decide for yourself.
Focus on eating whole foods as much as you can. Natural and local is best whenever possible. Preparing it yourself also ensures that you know precisely what is put into your food, and it also eliminates the majority of the chemicals that manufacturers put into the prepackaged foods.
Lose the Excess Weight
Excess weight does not cause diabetes definitively. However, it can increase the inflammation and reduce your activity level. Both of these things can worsen diabetes and pre diabetes. The solution then is to lose the weight in a healthy and gradual manner.
Through exercising regularly, you can gradually reduce your weight while also reducing the inflammation caused from the diabetes.
Ideally, you should shoot for a weight loss of about one to two pounds a week. This may not seem like a lot at first, but it will slowly add up over time. The key is to be consistent.
Remember that your best options for exercise are not multi hour sessions on the spinner or at the track. Instead, incorporate functional exercises that you enjoy into your weight loss routine. These may include things like a session on the elliptical or dancing or running an obstacle course.
The purpose is to make sure that you are not working out in a way that is unnatural to your body or isolating single muscle groups. Your whole body should be working together in its effort to become fitter, stronger, and healthier.
These 3 steps for the basics for reverse diabetes and pre diabetes. How long it takes to fully reverse the effects depends on how severe your situation is. So don’t delay any longer. Get started on that healthy lifestyle and reclaim the life you have always wanted.
“Obesity Rates,” Center for Disease Control and Prevention, http://www.cdc.gov/obesity/data/adult.html (2012).
Dr. Mark Hyman, “New Research Finds Diabetes Can Be Reversed,” Dr. Mark Hyman, http://drhyman.com/blog/2011/08/04/new-research-finds-diabetes-can-be-reversed/ (2011).