Diabetes is one of the world’s leading death-causing diseases. In 2012, there were about 1.5 million people who died directly because of diabetes. The World Health Organization even predicted that by 2030, it will be one of the leading causes of death. Diabetes is a type of chronic disease associated with low or high levels of insulin found in the human body. Insulin is a unique human hormone that functions as a blood sugar regulator.
There are basically two types of diabetes namely Type 1 diabetes and Type 2 diabetes. Type 1 diabetes, also known as insulin-dependent, is dependent on insulin production and requires administration of insulin every day. This type of diabetes is not yet preventable with the present medical knowledge. On the other hand, type 2 diabetes is a result of the body’s excessive level of insulin due to its ineffective use. It is also the most common type of diabetes with an estimated 90% of diabetic people have this type of disease.
The danger relies on the fact that it takes several years before the disease can be diagnosed, only when certain complications have already happened that it can be diagnosed. Also, it can affect everyone across different ages, both adults and children.
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Is Type 2 Diabetes reversible?
In some cases, it has shown to be possible. Type 2 diabetes is highly associated with one’s personal lifestyle, and if one is careful about what he does and eats, then this disease can be prevented.
In one study (1), after drastically reducing their caloric intake for 8 weeks, 11 participants who had type 2 diabetes reversed their condition. However, it should be noted that it was a small sample and those participants had lived with this condition only for a few years before taking part in that test.
In another study (2), bariatric surgery proved to reverse type 2 diabetes for an extended period of time.
Tips to possibly Reverse Type 2 Diabetes Naturally
There are basically five efficient ways to possibly reverse type 2 diabetes.
1. Maintain Your Body Weight
The weight issue is particularly a very important thing to consider. People with type 2 diabetes are usually obese. This is because the sugar supply in the body is high. Experts suggest that they should be focused on their quest to lose weight because once they continually gain weight; it would be very difficult to shed those excess fats and calories.
There are a lot of ways to reduce your body weight. You can follow a diet or do some exercise. You have to put a lot of effort into this task. About more than half of people who have diabetes are unmotivated to do some exercise, thinking they are already too late. In reality, it’s better late than never. Plan your routine to lose some weight. Do it gradually so that your body will not be stressed trying to cope with the changes.
Now, trying to lose weight may be difficult, but maintaining the normal weight once you successfully achieve it is much more difficult. It takes a lot of self-discipline because only you can control your life. At present, there are already a couple of diabetic people who have successfully lose weight, but only a very few of them have successfully maintained the normal weight. Why is this so? This is because they let their guard down. They think that once they have reached the desired weight, the mission is already done. They forgot that after achieving it, you have the unspoken responsibility to continue doing it you’re after. Now, if you think that you can stop checking your weight once you got the normal one, then you are clearly holding the wrong end of the stick. Once you achieve your normal weight, the more effort you have to put in order to regulate it.
2. Have Healthy Eating Habits
One common misconception that people do when they realize they have type 2 diabetes is to unhealthily struggle to reduce their body weight. This includes the one-meal-a-day diet which not only reduces the supply of sugar but also reduces the necessary nutrients the body needed. Crash dieting is not an option if you wanted to prevent this condition. You have to have a regulation on your diet which includes protein-rich food, fresh vegetables, fruits, and lean meat. The key to effectively watch your weight is not to cut the number of meals a day, but to limit the kind of food you eat in every meal. Too much of everything is harmful and dangerous to one’s health. Food with a low glycaemic index is highly recommended for people affected with type 2 diabetes.
Glycaemic Index (GI) is a system that ranks food according to the degree in which they affect the levels of glucose in the human body. Examples of foods with high glycaemic index are soda, rice, hamburgers, white bread, and many more; these foods should be avoided if possible. Instead, soybeans, peanuts, fish, grapefruits, whole grains, etc. should be eaten regularly. These foods have a low glycaemic index and can effectively lower the sugar absorption. Eat fresh foods and fruits 3 to 5 servings a day and avoid those that are processed. Processed food usually has additives that are not helpful in preventing blood sugar levels.
This might be difficult to do at first, but with a healthy mindset, it isn’t impossible either. If you have the right determination to do what you know is right and to turn your back on what is bad, then achieving something would not be that difficult. All you need to do is stray yourself from temptations and focus on your goal – to live a long and healthy life.
3. Engage Yourself in Physical Activities
Proper exercise has always been part of a healthy life. It is recommended to have at least 30 minutes of moderate activity every day. People tend to think exercise is just all about doing aerobics or going to the gym, but you can exercise with just some simple household chores as long as you were able to move your muscles a little. You can sweep your backyard, clean your room, do some light gardening, use the stairs instead of the elevator, or go on a short trip outside your office for lunch, these are just a few examples on how to do physical exercises; there’s no need to do rigorous activities.
Unfortunately, there are only a few people who actually exercise regularly, and there are basically three reasons why people do some exercise. First, there are people who exercise just for the sake of physical appearance. The pressure to look good and have that perfect body is insane nowadays, leading young adults to resort to an unhealthy diet. More and more people exhaust themselves at the gym just to see fast results. Second, there are those people who willingly do exercise to prevent themselves from having illnesses and to live a healthy life. They are the kind of people who have discipline and perseverance to value their life by valuing their health. Lastly, some people are suffering from diseases, and they badly want to be in good condition again that they see their disease as a reverse motivation to push themselves to exercise. This is a common mistake by many, but you do not have to have an illness just to do some exercise. You can prevent it from happening.
About fifty percent of diabetic people have been found to have diabetes due to lack of physical exercise. Most of them have suffered arthritis, constant body pain, and more. This is because they fail to see the importance of exercise. This is also the reason why many people who suffer type 2 diabetes are also suffering from obesity. Discipline yourself to incorporate exercise in your daily routine in order to make your health better and to live better.
4. Minimize the Occurrence of Sleep Apnea
Sleep apnea is a rare condition wherein a person stops breathing momentarily while sleeping. This condition usually happens if a person is obese. Obese people who have type 2 diabetes have difficulty breathing properly while sleeping, which causes a big impact on their sleeping habits. The frequent occurrence of sleep apnea can seriously damage the person’s heart and can lead to heart attack and stroke. A severe case of sleep apnea requires a surgical operation, so it is wise to prevent it as early as possible. To help prevent this condition, have enough sleep at night, buy a comfortable mattress, and drink milk before sleeping to have a good night’s sleep.
There are some ways to determine if a person has sleep apnea. First, if the person snores when he sleeps, then he probably has one. Second, if the person feels sleepy even after having 8 hours of sleep, then he probably didn’t have a good sleep because of this condition. If you suspect that you have these symptoms, it is better to have yourself checked by a doctor who is an expert in this field to take the necessary precautions.
Now, what can you do? There are a lot of things you can do to help prevent sleep apnea. You can start with having enough deep sleep; the kind of sleep which is continuous and peaceful no matter how many hours. It is better to have a straight 5 hours of sleep, rather than 8 hours of sleep but with several disruptions. This will only make you even more stressed and tired the following day.
Sleep apnea, if not successfully treated, may lead to serious body complications. So, it is better to prevent this condition as soon as diagnosed. Remember, prevention is always better than cure, and prevention is always cheaper than cure.
5. Have Proper Stress Management
Most diabetic people easily get stressed about small things. They tend to be very sensitive and can get temperamental quite easily. High levels of sugar make your body suffer from hormonal imbalance. It’s very important to find time to relieve your stress no matter how hectic your schedule is. Stress is like a plague that is the root cause of almost every human body complication. And ironically, it is also the symptom that most people tend to overlook. Stress is always taken for granted and most people only notice the threats when it is already too late. Proper stress management is one way to combat this problem. As a person who is suffering from diabetes, you must know the right trick to avoid getting yourself the stress and what to do when you are under stress. They are very important reminders that people should keep in mind.
To have proper stress management, firstly you have to investigate what exact things you did that make you stressed. Doing this will help you avoid those things and can easily control them. Sometimes, we are not fully aware that it is only our personal choices and decisions that make ourselves feel stressed. But fortunately, there are a number of ways to improve your health and effectively reduce stress. You can do the things you enjoy and treat yourself by going out with friends, try doing some arts, do some exercise, go to massage spas, go shopping, watch a movie, go on a vacation, etc.
Go out with your friends and have some fun every now and then. Spending time with your friends can help a little. Sharing your experiences and giving each other advice is not only mentally healthy but also strengthens your bond together. Doing this will help release the pent up stress from within and gradually leave your body. Sharing a few good laughs might be silly, but at least you can get something good and beneficial out of it. You can also go to a massage spa to have a relaxing full body massage. Having a full-body massage can lift up a person’s feelings. It gives you a relaxed body and a peaceful mind, a heavenly combination. You can also try doing some arts if you like. Art is one effective way to channel your stress to creative output. In fact, some artists tend to be more creative when they are under a lot of stress. Their creativity is just deep within that needs to be awakened. You can do painting, drawing, sewing, making handicrafts, and many more. With art, you will never run out of things to do. You will never run out of fun and interesting art-related things to do every single day.
Breathing exercises before sleeping is also one thing. The ‘inhale-exhale’ exercise is one trick to try. Having a good breathing rhythm indicates that you have no complications in your respiratory system. Also, avoid drinking caffeine-filled drinks like soda, coffee, and tea. These drinks will only make your sleep a little harder. Eating too much at dinner time is also not recommended, your stomach will be very busy digesting all the food you eat; you will find it hard to sleep early with your metabolism still at work. It is advised to only eat a little portion of the meal at night to avoid unwanted weight gain.
Type 2 diabetes is not a disease that you can just shrug your shoulders about. It is something you need to take matters in hand because it could be quite dangerous if not monitored. These five simple tips may not be the perfect cure, but they are the perfect prevention. Do not wait until you are suffering from this condition before taking the necessary actions.
Do not waste a single day of your life not doing your best for your health. Always be on top and a step ahead. Be vigilant and responsive to suspicious symptoms. Diabetes is a disease that cannot be diagnosed easily, so an annual medical check-up is a great help. For parents, they can start training their children to have a healthy choice of foods and have at least one sport to play. It is very important that as early as pre-school, children already have an idea about the possible consequences of their choices. For young adults, this is the perfect opportunity to take a new turn in life. It is the perfect time to think highly of your health.
If you are among those who are already suffering from the disease, start doing these five easy tips. The best and most effective way to combat and prevent diabetes is absolutely awareness. Now, that you know about this program, you have the responsibility to inform others as well. If one is aware of the risk of having diabetes, they would be more careful with their activity and food choices. Knowledge is definitely power; this is a famous quote by Francis Bacon which is also supported by Thomas Jefferson when he said that:
“..that knowledge is power, that knowledge is safety, and that knowledge is happiness.”
Many diabetic people have died because they do not have the right information and have no access to the right knowledge on how to reverse this particular illness. They have no one to ask for answers, no one to motivate them, and no one to encourage them to keep fighting. They have no support system. A support system is very important and very crucial for those people who suffered from any type of disease. The best treatment is having people around you who care about you . The happiness and love they bring are something special that no medicine can give.
Have a positive outlook in life to have a positive lifestyle. Surround yourself with people who would help you in your conquest to a healthier lifestyle.