Either you’re still prediabetic or already struggling with diabetes, the good news is that it is possible to prevent or reverse diabetes so you can lead a better quality life. You just need to manage factors such as your healthy diet, weight loss, exercise, and other lifestyle changes at your end. Adding foods like apple cider vinegar and cinnamon as natural remedies can dramatically improve insulin sensitivity. Take it easy on high glycemic index foods and carbs as well as saturated fats and you should see the great change you desire.
Being diagnosed with diabetes or pre-diabetes can shocking, but it is not yet a dire situation. It is possible to reclaim your life, get healthy, and stay healthy.
If you are Pre-diabetic stage, making permanent lifestyle changes can lower your risk of developing type 2 diabetes to an incredible 58%. To reverse diabetes and maintain results, this must be practiced regularly. Don’t think that this is not a short-term cure.
If you are diabetic, following these tips –weight management, strict diet control, and exercise – can help you attain a point where your blood sugar can be controlled. avoiding fluctuations, and being independent of medication. This is as close to a “reversal” you will get. Yet if you stop managing your diet or give up exercise, the problems will likely show up again.
1. Rely on Natural Remedies Like Cinnamon And ACV
Some common ingredients that might be in your panty can help you keep your diabetes under control. You could begin by just adding them to your food on a daily basis. Taking supplements are discouraged unless you consult a doctor first.
Apple Cider Vinegar
Apple cider vinegar (ACV) aids with insulin sensitivity even without a diagnosis of diabetes just yet. According to a research, patients with diabetes as well as insulin-sensitive test subjects were given 20 gm of ACV in 40 gm of water with a teaspoon of saccharine as a drink before mealtime. This lead to the discovery that the vinegar improved postprandial insulin sensitivity.
Cinnamon is also discovered to help improve insulin sensitivity, Trials have found that consuming cinnamon powder about 1 and 6 gm, or 3 gm on average, helped slow down fasting glucose levels. In another study, test subjects with type 2 diabetes were given 1, 3, or 6 gm of cassia cinnamon powder for 40 days. Their fasting serum glucose went down by 18 to 29%.13
Boiled mango leaf is another highly effective ingredient to battle high sugar levels.
Native to South Asia and India, the mango tree has medicinal applications in Ayurveda.Studies claimed that the ethanolic extract of the leaves has a significant hypoglycemic effect when tested on animals. The extract is said to help stimulate β-cells to boost insulin release. The aqueous extract of the leaves too has shown hypoglycemic activity.
2. Take A Holistic Long-Term Approach
According to this ancient form, a sedentary lifestyle is a culprit for the increased incidence of this deficiency.
A holistic approach to diabetes should be considered. The method of combining a modified diet with physical activity can tremendously combat the said ailment,
Test subjects with type 2 diabetes underwent intensive lifestyle-based weight loss intervention (ILI) had shown to have higher chances of seeing a partial remission of their diabetes compared to participants who just got diabetes education and support thrice a year. In the initial 6 months, there were weekly group and individual counseling sessions organized for the ILI group, and another 3 sessions monthly for the next 6 months in that year. Refreshers were held in the consecutive years. These individuals were asked to make the following changes
- Do more physical activity. The goal is to attain 175 minutes of activity per week.
- Limit their calorie intake to between 1200 and 1800 kcal a day.
- Reduce total fat intake generally.
3. Try Homeopathic Remedies
For an easier way to manage type 2 diabetes try homeopathic remedies like Syzygium (jambol seeds) and should lower complications. It can also help improve your overall health and keep your body’s insulin requirements at steady levels and blood glucose levels in control.Some homeopathic remedies are also very useful for treating specific problems diabetics have to deal with.
Numbness or even ulcers on the feet and hands of diabetics can be caused by nerve damage Hemlock or Conium can help numbness that comes along with weakness/dizziness and trouble walking
Plumbum (lead) can help hypersensitivity and dizziness and pain that usually gets worse at night.
For people who have infected ulcers, calendula (marigold) can be applied topically as a lotion or taken orally.
Improving renal function is also possible with the use of homeopathic remedies like Natrum muriaticum (salt), sulfur, or lycopodium (club moss) if you don’t manifest any severe kidney damage.
Use Apis mellifica for help with normal fluid retention and to stimulate healthy urination.
4. Look for A Suitable Diet For Better Glucose Control
Diet is essential for better glycemic control in diabetics and prediabetics. Not only in terms of avoiding fluctuations in blood sugar levels, but also in losing weight or keeping lipid levels in check – after all, the cardiac tissue is a common complication for diabetics. Eat right with any of these dietary approaches.
Go With ADA Guidelines And Have Diabetic Superfoods
For better glycemic control, you could opt to adhere to the American Diabetes Association (ADA) diet guidelines. Here’s a distilled-down form of the ADA:
- Consume around 15 and 20% of your daily calories from protein.
- Limit your saturated fat intake to 7% .
- Your calorie intake every day should be between 60 to 70% mostly from carbohydrates as well as monounsaturated fats.
- Have less than 200 mg of cholesterol every day.
The ADA suggests consuming diabetes superfoods which include:
- Fatty fish: For your omega 3 doses the natural way; best ways to cook your fish is to poach, steam, or lightly saute them – no frying!
- Citrus fruit: as your source of antioxidants, fiber, and vitamins,
- Beans: A great fiber-rich protein source without dealing with the bad saturated fat animal proteins
- Green leafy vegetables: Nutrient-rich and low in carbs
- Berries: Antioxidant-, vitamin-, and fiber-rich
- Sweet potatoes: are a great substitute for regular potatoes that have higher glycemic index with these vitamin-rich ones
- Nuts and seeds: For more of that inflammation-fighting omega 3 fatty acid content and for healthy snacking.
- Try A Low-Fat Vegan Diet
It’s not enough that you just go for a vegan diet you need to do a low-fat vegan diet. This kind of diet has also been discovered to be beneficial for diabetics. A research was made where subjects switching to a low-fat vegan diet saw results in just a few months. In a period of 22-week study, they also found their lipid control and glycemic control become better. This is certainly promising since cardiovascular problems are a leading cause of mortality among diabetics.
Here are some simple guidelines for a low-fat vegan diet:
- Consume a plant-based diet, so no more meat, poultry, fish, and even eggs and dairy.
- Your protein source should be from non-dairy and plant-based sources like beans, nuts, seeds, and tofu.
- Ditch refined carbohydrates like processed foods or white flour – they are possible to raise triglyceride levels.
- Consume high-fiber and low glycemic index foods like fresh vegetables, legumes, beans, and fruit. These can improve lipid control.
- Consider The Low-Calorie Approach – But Steer Clear of Fasting Or Extreme
Might you have caught up on the buzz about the benefits of fasting for reversing diabetes? There have been talks about results from a recent animal experiment – when mice were on a fasting diet, their bodies were capable of regenerating beta cells inside the pancreas that actually produce insulin.
This intermittent fasting means a low-calorie, low-carb, low-protein but high-fat diet on day 1 at 50% of normal intake is what should be required. The following 3 days, calorie intake should be reduced to 10% of the normal intake. Normal eating then, must be resumed for 10 days before the fasting was done again. It resulted in lower Insulin resistance and production of insulin restored in the animals.
5. Make Time For Exercise And Manage Weight
Centers for Disease Control highlighted that being overweight and prediabetic, are contributing factors to develop type 2 diabetes over time. As high as 15 to 30% of prediabetics who lack moderate physical activity or do not mind their weight develop diabetes in as little as 5 years.19 Whether you are overweight or not, surely, there is no substitute for exercise to reverse diabetes.
Try a minimum of 150 minutes a week. That’s just 30 minutes a day for 5 days a week –imagine doing it over an episode of favorite sitcom while on a treadmill.
In fact you can begin slow. Try committing as little as 5 or 10 minutes of exercise and work your way up to add more minutes. If weight loss is a goal, you may need to spend at least hour exercising. However, you must be able to monitor your blood glucose levels before, during, and after workouts. It’s recommended that you have small carb snacks within your reach if sugar levels crashes.
6. Move Around And Get More Active
Don’t be complacent with your regular scheduled exercise, come up with opportunities to walk and exercise through your day. Setting activity levels up frequently help you burn calories, which means so much in weight loss and blood sugar control. Some places you could start are:
- Taking the stairs instead if it’s only a couple of floors away that you’re going to.
- Parking a little further away to work in some extra steps.
- Getting off the bus one stop ahead from your actual stop and walk the rest of the way
- Standing and walking during phone calls.
- Getting up from your desk or wherever you’re sitting and walk a bit and stretch every half hour or so.
- Playing with your kids or pets!
7. Practice Yoga For Improved Insulin Sensitivity And Glucose Tolerance
Regularly practicing yoga can possibly Improve your glucose tolerance. Yoga can also help with cardiovascular problems and other diabetes-related complications. More than insulin sensitivity, researchers have discovered that it can also aid in lipid profile, pulmonary functions, and counter oxidative stress. Type 2 diabetics can benefit greatly from this.
8. Stop Smoking To Reduce Risk Of Diabetes-Linked Complications
If you’re a smoker, no shame in asking you to quit immediately. Smoking is a trigger for type 2 diabetes, which increases the risk by as much as 30 to 40 percent. If you’re already diabetic, complications like kidney or heart disease, nerve damage, vision problems, and circulation issues are