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Reverse Prediabetes Naturally With These Top Five Approaches
Diabetes has always been a major problem in the United States. According to recent statistics, over 30 million people living in the United States have diabetes. This number roughly translates to 10% of the U.S. population! Diabetes has been so prevalent that it has been ranked the seventh leading cause of death in the country. To fight the onset of such a disease, one must look out for prediabetes symptoms. These will indicate if the person has a blood glucose level above normal, but below that of a diabetic person.
Fortunately, prediabetes can be fought and won over. It will take a lot of discipline and self-control, but it is not an impossible feat. Listed below are some of the things one must start today in order to reverse signs of prediabetes.
1. Refrain from eating food that had adverse effect to your blood sugar level
Foods that are bad for you are commonly called a bad sugar. Some examples include sugar, dairy products, gluten, and alcohol. Sugar causes a significant increase in blood glucose levels. It can also lead to insulin resistance, which is a precursor for diabetes. Avoid products with too much sugar, especially sugary beverages. Dairy products from cows can potentially harm the body and activate immune responses. On the other hand, grains contain gluten, which may cause intestinal inflammation, leading to an increase in one’s blood sugar levels. Aside from those mentioned above, alcohol can also elevate blood sugar levels. It is actually one of the most dangerous products in this list – because alcohol, above all, can also cause liver toxicity. Therefore, beer and sweet alcoholic drinks should be better removed from one’s diet.
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2. Start eating the right food
Instead of using sugar and sweeteners, opt to go for the stevia instead. It is a natural sweetener but it does not spike up glucose levels as compared to other sweeteners. If you cannot entirely eliminate dairy products, then choose only organic products from pasture-raised animals. Incorporate food high in fiber since these slow down glucose absorption and regulate blood sugar levels. The recommended intake of fiber per day is at least 30 grams. You can get all the fiber you need from vegetables, nuts, and seeds. Healthy fats should also be included in your new diet.
The fats from coconut oil and avocados will help keep your blood glucose levels from increasing. Besides staying away from sugar, breaking up fat in the liver is also a goal when reversing prediabetes. This can be achieved by eating food rich in antioxidants and phytochemicals. A highly recommended prediabetes weapon is the celery juice. You can also eat papaya and berries for the phytochemicals, which help in repairing tissue damage in liver and the pancreas. Lastly, clean proteins. Although it does not help much with blood glucose levels directly, they can help decrease the body’s absorption of sugar. Food containing omega-3 fats are your best bet in getting clean protein.
Fish oil is a good supplement for proper insulin absorption. It is a safe and natural remedy for prediabetes. Usually paired with fish oil is CoQ10 or Coenzyme Q10. This antioxidant works by combating inflammation and stress, which are actually main factors in developing diabetes. Another supplement that one can start taking is the ginseng. Like the CoQ10, it is not mainly used for reversing prediabetes, but its use as a natural appetite suppressant, metabolism booster, and fat burner also helps in lowering blood glucose levels.
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4. Exercise regularly
Having an inactive or sedentary lifestyle increases the chances of having diabetes. In addition, being overweight, or having a body mass index of more than 25, can potentially lead to prediabetes stage. Therefore, a good way to reverse that is to develop a healthy and active lifestyle. Exercising helps your body utilize all the glucose stored in it and use it as energy. Through exercise, a person’s muscles gain the ability to use insulin and this utilization can eventually lead to insulin resistance. Studies have shown that high intensity exercises in small intervals are more effective than normal cardio. In addition, these intensive workouts also lead to weight loss. Include exercise in your daily routine, and it does not have to be complex. Aside from once a week intensive workout in quick times, you can also walk for 30 minutes a day, practice yoga, or do stretching exercises. If you do not like leaving the comfort of your home to exercise, spin bikes or elliptical machines are also a good alternative.
5. Avoid stressful environments
Last but certainly not the least, you should avoid being subjected to stressors that lead to the release of hormones like cortisol. Stress leads to hormonal imbalance and insulin problems. Stress is not just a mental or an emotional state. It can also be manifested through physical and psychological ways. Some triggers of stress are poor diet, lack of sleep, too much exercise, infections and diseases, and external factors. When one is exposed to stressful environments, the body creates excess cortisol which will hamper its ability to regulate blood sugar and burn fat. It can also lead to raising levels of insulin.
One way of battling stress is to have a good night sleep. Studies have shown that people who have interrupted sleeps or who work during the night had increased chances of having prediabetes. When you know that you will be stressed in the coming days, fight the effects by taking quick but meaningful breaks once in a while. And do not take an 8-hour sleep for granted.