Most cases of diabetes is type-2 – while there are some answers to prevent it and reverse it, in fact doctors often cannot answer the issue of how to get rid of it with certainty. The good news, the natural options (lifestyle changes which include dietary changes and exercise) are the primary part of the treatment. And the most important thing, most patients can cope with type-2 diabetes as long as they follow the treatment plan.
In general, the treatment for this disease is a lifelong commitment to manage the level of blood sugar as normal as possible. This is not only important to manage the disease, but also crucial to eliminate the risk of some serious complications from the disease.
Exercise is one of best natural ways to help improve the insulin sensitivity in people with type-2 diabetes – so thus the body can be better in managing the blood sugar level. Furthermore, exercise is important to maintain your healthy weight or lose your excessive weight (if you are overweight), and also helpful to maintain the strength of your muscles. Overall, it is good for your fit status.
If you are physically inactive, don’t jump directly with heavy exercise.
Start it slowly until meets to your body needs. Doctors often say that about 150 minutes of workout a week is pretty safe for people with diabetes – however again, start and increase your exercise gradually!
You can try with about 5 minutes of exercise a day, and then increase it gradually! In essence, make sure to make it as a part of lifetime commitment – keep and do it regularly! Here are some helpful tips:
- In the morning – provide about 10 minutes to take stretching and aerobics. Don’t go too far – you can use the stairs of your home for some free aerobics /stretching.
- At lunchtime – schedule about 10 minutes for moderate walking.
- And in the evening, you can try with resistance dumbbells /bands for about 10 minutes.
*For more advice, consult more with a professional trainer or your doctor! See also best foods you need to eat before exercise if you have type-2 diabetes on this section!
Again, getting plenty of physical activity is a lifetime commitment and crucial to maintain your healthy weight – as noted before! If you have type-2 diabetes and you have achieved your ideal weight, then keep it by a well-balanced diet and regular exercise.
Regardless of how far you weight goes, schedule at least about 150 minutes per week for exercise. You don’t need to do it at once a day (much not recommended), but spread it over the week. People with diabetes should get some moderate exercises for at least once in two days.
Patients who sticking with the treatment plan can often successfully control the disease and prevent the risk of diabetes complications with less medication.
You need to clearly understand that sticking with the treatment plan and just having a plan are two different things!
The following are some major checklists about the dietary tenets for diabetes:
- Controlling the carbohydrate intake that you eat is very crucial. Too many carbohydrates that you eat can boost the level of your blood sugar. Therefore, it is very important to keep the balance of your carbohydrate intake – eat it in moderation!
- Get plenty of some fiber a day.
- It’s also important to get plenty of protein. Red meat is high in protein – but it’s much better to choose more protein from plant-based protein.
- If you love eating breads – choose some that also high in fiber.
- Get some healthy fats! Eating oily fish two times per week is one of good choices.
- Get used to read the nutrition labels of food that you want to eat!
- For more advice, discuss more with your nutritionist or doctor!
In addition, don’t only focus with the types of foods that you want to eat – you need also to watch on caloriesin order to maintain your healthy weight or lose your excessive weight if you are being overweight!
There is still no answer and proofed effective way to cure it completely (in fact is a chronic condition). But some doctors say that it can be reversed, while others say ‘cannot’.
You may not be able to get rid of it – but you can put it in retreat by following some significant changes to your diet and boosting your physical activity (particularly if you are physically inactive). Overall, don’t let the disease control you!
I have an aunt diagnosed with type-2 diabetes in 2009. She received the diagnosis of the disease with little surprise. Before the diagnosis, she didn’t realize that she is at high risk of the disease – her both sides of family have a family history of the disease. Therefore, she did not fully commit to the healthy lifestyle in lowering her risk of the disease. But now she knows clearly the consequences of ignoring this risk factor.
Her diabetes had begun to affect her vision (blurred vision) which then generated other symptoms. She says ‘the high sugar of her blood was scared me – but I am continuously trying to control it”. In the process of dealing with her diabetes, she found that eating right and doing some moderate workouts /exercise are two crucial keys to reverse the disease. “Both ideas are much better than any prescription medicine” – she says.
If you are overweight and diagnosed with this disease, gradually losing your excessive pounds can significantly help control the disease and improve your chance to reverse it.
Again, managing this disease requires high commitment in long term which the main goal is to maintain the level of your blood sugar as close to the normal level as possible and to prevent the complications of the disease.
As noted before, appropriate changes of diet and regular exercise are the primary answer if you are looking for natural ways to control the disease naturally.
But sometime your doctor may also recommend some natural dietary supplements or even certain alternative treatments if necessary for best prognosis!