Last modified: August 2, 2019
Richard Honaker M.D.View Full Profile
Can you really manage Type 2 Diabetes Treatment Naturally? Evidence suggests that you may be able to by changing a few lifestyle choices, and adding a few new things as well.
The US along with the rest of the world is having more and more cases of type 2 diabetes. Once you’ve been diagnosed, don’t fret. You can do many different things that can improve your health and manage your condition even without undergoing any diabetes treatment. Start by making some changes in your lifestyle
For most people, eating healthy, exercising regularly, and maintaining a healthy weight can be very effective in managing their type 2 diabetes. Such basic principles of good health can even be as effective as taking actual diabetes treatment. The Look AHEAD study supports this.
It was a huge clinical trial that was funded by the National Institutes of Health (NIH) and the Centers for Disease Control and Prevention (CDC). The researchers have discovered that for the period of four years, lifestyle changes like eating healthy and exercising more led to weight loss and diabetes control was enhanced in 5000 overweight or obese participants who have type 2 diabetes.
If you’re willing to make some lifestyle changes to help manage your diabetic condition and to not need any diabetes treatment anymore, start with the following.
Manage Type 2 Diabetes by Improving Your Diet
Monitoring your diet is a very effective way to manage type 2 diabetes. For people with type 2 diabetes, eating healthily like fresh fruits and vegetables, whole grains, beans, lean meats, and low fat dairy will be beneficial. Concentrate more on eating fruits and non-starchy vegetables like broccoli, carrots, lettuce. Eat smaller portions of starchy foods, meat and dairy products.
Be very careful about eating foods that are high on the glycemic index (GI). It is a system that ranks food according to how they impact or influence glucose levels. Examples of high GI foods are white breads, white rice, and soda.
Try to minimize eating fast food. A 15-year study of 3,000 young adults who ate fast food more than two times per week, have revealed that they developed a diabetes risk factor that was twice the rate of people who didn’t eat as much fast food.
Not to mention that fast food are packed with refined carbohydrates, trans fats, sodium, and can be very unhealthy for people with type 2 diabetes. This lifestyle change can truly help as an alternative to actual diabetes treatment.
Manage Type 2 Diabetes by Losing Weight
Losing even just a few pounds can improve your blood sugar levels and also help manage type 2 diabetes. You don’t really need to lose plenty weight to feel the difference. Losing only 10 to 15 pounds can already lower your glucose levels.
Where fat is distributed also affects your risk for diabetes and how you will manage your condition. Those who have most of their fat in their tummy are more susceptible to type 2 diabetes than those who have fats that are mostly in their thighs, hips, and buttocks.
For women who have waistlines that are more than 35 inches and men with 40-inch waists, losing weight is essential to manage their diabetes which can also add to helping any diabetes treatment. Eating healthy and regular exercise can help shed fats off of your stomach area.
Manage Type2 Diabetes by Exercising Regularly
Even if you don’t lose weight, exercise can still help manage type 2 diabetes. Any Physical activity makes your muscle contractions drive glucose away from your blood and into your cells. As a result, you’ll have better blood sugar levels. Wouldn’t you prefer to exercise instead of taking diabetes treatment daily?
If your exercise routines are intense, then that would be much better. One particular study that investigated the correlation between powerful exercise and type 2 diabetes examined women who walked quickly. The said women resulted to gaining more protection from type 2 diabetes than those who walked at a slower pace.
Frequent weight lifting sessions can also aid in keeping your blood sugar levels stable. Try to incorporate using hand weights or resistance bands for half an hour for two to three times in a week to your workout routine. It will be an additional reason not to take any daily diabetes treatment.
Manage Type 2 Diabetes by Controlling Sleep Apnea
Most overweight or obese people who have type 2 diabetes also have sleep apnea. It’s a condition wherein the person temporarily stops breathing while sleeping.
Those who have both type 2 diabetes and sleep apnea have higher risks of death because of heart attack and stroke. The levels of their blood sugar dangerously fluctuate while sleeping in comparison to those who don’t have sleep apnea. According to one study, the fluctuations have also been connected to higher risks of diabetic complications.
Serious cases of sleep apnea might require surgery or wearing a special device while the person sleeps. Losing weight can help manage the less serious cases. If you have suspicions that you may have sleep apnea, consult your doctor immediately. One sign snoring loudly. There’s a special test that can diagnose if you have sleep apnea.
Manage Type 2 Diabetes by Soothing Stress
Stress contributes to making blood sugar levels more difficult to control. Partake in some relaxation exercises to get rid of stress. Some of the premium stress relievers are yoga, tai chi, meditation, massage, calming scents, and soothing music. Consider it as a more peaceful alternative to actual diabetes treatment.
Getting rid of stress may help you sleep better. Some studies have also shown that not getting enough sleep may worsen type 2 diabetes, so it would be better to work on getting rid of stress. If you sleep less than 6 hours per night, it could also add to impaired glucose tolerance, which is a condition that usually results to type 2 diabetes.
Aside from yoga, try some deep breathing exercises before going to bed. Avoiding alcohol, caffeine, and spicy foods at night may also help. Keep a slightly cool temperature in your bedroom. Make sure to block any source of light and noise. Try to sleep at the same time every night to create a sleep schedule.
The mentioned management strategies above can help any diabetes treatment into having a dramatic influence on blood sugar levels and the advancement of type 2 diabetes. If you make some of these lifestyle changes, you will feel much better and even guarantee a healthier you in the future. It would be as if you actually had diabetes treatment even if you hadn’t.
Submitted by Dr. Richard Honaker: http://www.independentmedicalexaminer.com/IME-Directory/Virginia/Dr-Richard-A-Honaker-MD.asp
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