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6 ways to beat type 2 diabetes naturally
The secret to managing type 2 diabetes doesn’t come in a pill. In most cases, simple lifestyle changes will do the trick.
It is no secret that type 2 diabetes is on the rise around the world. But if you have been diagnosed, there is a lot you can do to improve your health — and the best place to start is by changing your lifestyle. Click here >> www.showmehealthytips.com
“Basic principles of good health like eating right, exercising regularly and maintaining a healthy weight can be as effective as medicine in the management of type 2 diabetes for most people,” says dietitian Sue McLaughlin, RD, diabetes educator and president of health care and education for the American Diabetes Association. This is also backed up by the Look AHEAD study, a large clinical trial funded by the National Institutes of Health and the Centers for Disease Control and Prevention. The researchers found that over a four-year period, changes like eating a healthier diet and getting more exercise led to weight loss and improved diabetes control in 5000 overweight or obese participants with type 2 diabetes.
If you’re ready to make positive changes to help control diabetes, here’s how to get started: www.showmehealthytips.com
1. Improve your diet
Keeping close tabs on your diet is a major way to manage type 2 diabetes. A healthy diet for people with type 2 diabetes includes fresh fruits and vegetables, whole grains, beans, lean meats, and low-fat dairy. Focus on eating fruits and non-starchy vegetables, like broccoli, carrots, and lettuce, and having smaller portions of starchy foods, meat, and dairy products. Be especially careful about loading up on foods that are high on the glycemic index (GI), a system that ranks foods according to how they affect glucose levels. High-GI foods include white breads, white rice, and soda. www.showmehealthytips.com
Limit fast food, too. In a 15-year study of 3,000 young adults, those who ate fast food more than twice a week developed insulin resistance (a diabetes risk factor) at twice the rate of people who weren’t fast food junkies. Plus, fast food is loaded with refined carbohydrates, trans fats, and sodium, which can be especially unhealthy for people with type 2 diabetes.
2. Lose Weight
Shedding weight can improve blood sugar levels and help keep type 2 diabetes under control. And you don’t have to lose a lot of weight to make a difference. “If you already have type 2 diabetes, losing just 10 to 15 kg can lower your glucose levels,” says McLaughlin. www.showmehealthytips.com
Where your fat is distributed also affects your diabetes risk and management. People who carry most of their fat in their belly (apple shape) are more prone to type 2 diabetes than those with fat mostly in the thighs, hips, and buttocks (pear shape). A woman whose waist measures more than 35 inches and a man with a 40-inch waist need to lose weight for good diabetes management, says McLaughlin, adding that a healthy diet and regular aerobic exercise will whittle away weight in the stomach area.
3. Exercise regularly
Even without losing a pound, exercise can help keep type 2 diabetes under control.
“When you do physical activity, such as walking, your muscle contractions push glucose out of your blood into your cells,” explains McLaughlin. The result: Better blood sugar levels.
Of course, the more intense the exercise, the better. In one study of vigorous exercise and type 2 diabetes, women who walked quickly gained more protection from type 2 diabetes than those who walked at a more leisurely pace. www.showmehealthytips.com
Regular weight-lifting sessions can also help keep blood sugar levels steady. McLaughlin recommends using hand weights or resistance bands for 30 minutes two to three times a week.
6 ways to beat type 2 diabetes naturally
The secret to managing type 2 diabetes doesn’t come in a pill. In most cases, simple lifestyle changes will do the trick.
It is no secret that type 2 diabetes is on the rise around the world. But if you have been diagnosed, there is a lot you can do to improve your health — and the best place to start is by changing your lifestyle. Click here >> www.showmehealthytips.com
“Basic principles of good health like eating right, exercising regularly and maintaining a healthy weight can be as effective as medicine in the management of type 2 diabetes for most people,” says dietitian Sue McLaughlin, RD, diabetes educator and president of health care and education for the American Diabetes Association. This is also backed up by the Look AHEAD study, a large clinical trial funded by the National Institutes of Health and the Centers for Disease Control and Prevention. The researchers found that over a four-year period, changes like eating a healthier diet and getting more exercise led to weight loss and improved diabetes control in 5000 overweight or obese participants with type 2 diabetes.
If you’re ready to make positive changes to help control diabetes, here’s how to get started: www.showmehealthytips.com
1. Improve your diet
Keeping close tabs on your diet is a major way to manage type 2 diabetes. A healthy diet for people with type 2 diabetes includes fresh fruits and vegetables, whole grains, beans, lean meats, and low-fat dairy. Focus on eating fruits and non-starchy vegetables, like broccoli, carrots, and lettuce, and having smaller portions of starchy foods, meat, and dairy products. Be especially careful about loading up on foods that are high on the glycemic index (GI), a system that ranks foods according to how they affect glucose levels. High-GI foods include white breads, white rice, and soda. www.showmehealthytips.com
Limit fast food, too. In a 15-year study of 3,000 young adults, those who ate fast food more than twice a week developed insulin resistance (a diabetes risk factor) at twice the rate of people who weren’t fast food junkies. Plus, fast food is loaded with refined carbohydrates, trans fats, and sodium, which can be especially unhealthy for people with type 2 diabetes.
2. Lose Weight
Shedding weight can improve blood sugar levels and help keep type 2 diabetes under control. And you don’t have to lose a lot of weight to make a difference. “If you already have type 2 diabetes, losing just 10 to 15 kg can lower your glucose levels,” says McLaughlin. www.showmehealthytips.com
Where your fat is distributed also affects your diabetes risk and management. People who carry most of their fat in their belly (apple shape) are more prone to type 2 diabetes than those with fat mostly in the thighs, hips, and buttocks (pear shape). A woman whose waist measures more than 35 inches and a man with a 40-inch waist need to lose weight for good diabetes management, says McLaughlin, adding that a healthy diet and regular aerobic exercise will whittle away weight in the stomach area.
3. Exercise regularly
Even without losing a pound, exercise can help keep type 2 diabetes under control.
“When you do physical activity, such as walking, your muscle contractions push glucose out of your blood into your cells,” explains McLaughlin. The result: Better blood sugar levels.
Of course, the more intense the exercise, the better. In one study of vigorous exercise and type 2 diabetes, women who walked quickly gained more protection from type 2 diabetes than those who walked at a more leisurely pace. www.showmehealthytips.com
Regular weight-lifting sessions can also help keep blood sugar levels steady. McLaughlin recommends using hand weights or resistance bands for 30 minutes two to three times a week.
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