Almost 10% of the U.S population has diabetes. According to the National Diabetes Statistics Report, more than 30 million people have this condition.
Not to even mention that in 2015 more than 250,000 people have died because of it. That is why it is crucial to start changing our lifestyle and reverse this epidemic which is dominant in America. Moreover, type 2 diabetes can be prevented and even reversed.
Studies claim that all you have to do is change your lifestyle and diet if you want to avoid all the dangerous conditions that come with type 2 diabetes. So, if you have all the diabetes symptoms, you should start reversing your condition immediately.
Here are five easy ways you can try to manage your diabetes naturally.
As challenging as it may seem, changing your diet is crucial for a healthy life. But, you have to focus on achieving a healthy balance rather than perfection. Moreover, this diet is simple. You need to avoid concentrated sugars and processed foods.
However, it is alright for you to eat sweet treats, just try to limit your daily intake.
Plus, you need to add more fiber to your diet, like veggies, fruits, and whole grains. Remember, you need to keep your carbohydrates in check, so stay away from sugary drinks and trans fats.
You will need more protein. For example, 25% of your plate should be filled with either chicken, fish, veggies or dairy. For snacks, you can eat some crunchy nuts and fruits. But if you like sweets you can have them.
Just remember not to eat too much. Furthermore, you will need a proper meal plan, so it is a good idea to consult with a dietitian. Doctors will always know what is best for you.
The most important step to a healthy life is exercise.
You need to keep your body active for at least 3 times a week and 30 to 60 minutes per day. In addition, you can regulate your blood sugar, boost your heart rate, help your body function properly with insulin and lower the blood pressure.
These are all crucial points necessary for managing your diabetes. That is why you should find an activity that you love and enjoy. Which means you can go swimming, dancing or hiking. These are all exercises that can help your body and are fun to do.
Of course, you should have a partner to join you and make your experience more entertaining. Therefore, if you want to live a longer and healthier life, you should be more active and change your lifestyle.
Stress can cause problems for your blood sugar and make it harder to control. That is why you need to relax more or try doing exercises that will reduce stress. Here is a list of some examples of what you can do to soothe your stress:
Moreover, if you soothe your stress, you can sleep better. If you are sleep-deprived, your glucose tolerance will face problems and may even worsen type 2 diabetes. That is why you need a good night sleep that lasts more than 7 hours.
Walking on a daily basis can lower your blood pressure.
Therefore, you should start walking or jogging 30 minutes every day if you want to manage your diabetes. The Joint National Committee stated in their seventh report that this kind of exercise is important for every person with diabetes.
If you want to manage your type 2 diabetes, you need to lose some weight.
Thus, you can keep your blood sugar levels under control and balance your glucose levels. According to McLaughlin, people who store their fat in the belly have a higher chance of developing diabetes type 2.
Therefore, they need to try regular exercises and a healthy diet to shed some excess pounds. You need to distribute your fat around the body to manage your type 2 diabetes more easily.