According to the Centers for Disease Control and Prevention, more than 29 million Americans are living with diabetes, and 86 million are living with prediabetes. If you are currently struggling with diabetes, or you are at risk of developing the disease, it’s time to take control of your health. A lifestyle change can help drastically reduce your risk or even help reverse your symptoms.
Here are six steps to help reverse type 2 diabetes:
1. Ditch The Sugar
A diet full of refined carbohydrates can create high insulin levels and lead to insulin resistance, which can turn into Type 2 diabetes. Chronically high insulin levels can cause many heath problems, including inflammation, high blood pressure, increased risk of cancer and depression. The most important way to reduce your risk of type 2 diabetes is to eliminate or drastically reduce sugar in your diet.
2. Eat A Wholesome Diet
Eating a diet full of unprocessed whole foods can help balance your blood sugar levels, reduce oxidative stress and rid your body of inflammation. The nutrients found in whole foods can also improve your body’s detox process to prevent or reverse insulin resistance and diabetes. Be sure to eat plenty of fruits and vegetables, along with omega-3 fatty acids.
Staying active does wonders for your health. If you aren’t a weightlifter, don’t worry. Even 30 minutes of brisk walking can help get your heart rate up. Find a workout that you enjoy and incorporate it into your daily routine. Vigorous exercise helps balance blood sugar levels and lower insulin levels.
4. Get Enough Sleep
Getting enough sleep is a vital part of keeping your body healthy and ensuring that everything functions properly. Lack of sleep can damage your metabolism, causing sugar spikes and carb cravings, which can increase your risk of type 2 diabetes. Make sure you’re getting about eight hours of uninterrupted sleep each night.
5. Reduce Your Stress Levels
Chronic stress can wreak havoc on your body. It can cause increased levels of insulin, cortisol and inflammation, among many other health issues. This can cause weight gain, insulin resistance and eventually, type 2 diabetes. Managing your stress can help balance blood sugar levels to reduce your chances of type 2 diabetes.
6. Keep Track
Research has shown that people who track their results lose twice as much weight as those who do not. If your weight is putting you at risk for type 2 diabetes, find a healthy weight loss program and track your results. Make sure you’re also getting the right nutrients to help balance your blood sugar levels while you work to reverse or prevent diabetes. Eat a healthy, well-balanced diet and choose a high quality multivitamin to make sure you’re getting all of the nutrients you need.