According to the CDC more than 29 million Americans now have diabetes. That’s over 9% of the total population! It’s astonishing to think that this is just one health condition that the American population suffers from and it’s about one out of ten people that suffer from it. Not only that but 79 million Americans are prediabetic, which means they have higher blood glucose levels than normal and are at a higher risk of developing type 2 diabetes and heart disease. Diabetes is a big problem and if you suffer from it, are prediabetic of already have signs of blood sugar imbalances in general then these tips will help you.
First things first though, there is a lot of misinformation on diabetes online and in the general public that needs to be cleared up. The first big lie perpetuated is that diabetes may run in your family and that it is not reversible. Type 2 diabetes is completely reversible with the proper nutrition and understanding insulin sensitivity properly. In fact, there’s a great movie called ‘Simply Raw: Reversing Diabetes in 30 Days‘ and multiple people in that film reverse their diabetes on an organic raw food diet. I don’t think you need to eat 100% raw and only stick to the foods in that film to reverse or prevent diabetes, but it will open your eyes.
Here’s the trailer for this film:
Get the ‘Simply Raw: Reversing Diabetes in 30 Days‘ film.
Understanding insulin and leptin sensitivity and resistance and how these work in your body will help you understand how diabetes works and how to work for the support of your body in creating balance and reversing it. Insulin resistance for example occurs when the pancreas produces insulin to support the liver because the liver has been overloaded with sugar. The pancreas works overtime to produce this hormone (insulin) to support the liver. As this continues the insulin production ramps up and the liver needs more of it in order to provide the same effect. It essentially becomes less effective over time and you become insulin resistant. Insulin essentially takes excess sugar and stores it as fat and it creates a vicious cycle of insulin dependence that leads to diabetes and obesity.
Leptin works in the same way. Leptin is a hormone produced that controls your appetite, how much and when you eat. By eating too much (especially sugar) your insulin and leptin levels rise and if this continues over time you become both leptin and insulin resistant. Being resistant to these hormones means that your body produces more of them yet the effects of these hormones become less effective. If you want to restore healthy leptin and insulin hormone levels and communication between the receptors you need to eat a diet that supports this process.
To simplify things, too much sugar activates two key hormones that play a role in storing sugar as fat and keeping fat there. To reverse that the proper diet and nutrition routine can begin to unravel this fat+sugar matrix to begin to unravel these overactive hormones causing problems. Your body should be insulin and leptin sensitive (meaning, responding to quickly and effectively) so that this doesn’t lead to a hormonal imbalance leading to blood glucose, obesity and diabetic issues.
Here are 4 Ways To Prevent Or Even Reverse Type 2 Diabetes
1. Completely Remove All Sugar: If you cannot remove all sugar reduce it drastically. Everything from table sugar to grains, breads, even fruit and high fructose corn syrup. These sugars in the form of fructose, glucose, sucrose all will activate hormones making you further resistant. Reducing or removing these sugars allows your body to metabolize the fat that insulin and leptin helped store in the first place to begin to reverse the obesity and diabetic cycle, powered by your hormones. Sugar will continue to trigger the production of insulin which will continue to make you more resistant.
2. Get Healthy Fats in Your Diet: Because you are reducing or completely eliminating sugar, carbohydrates and foods that break down into sugar in the gut you will need an alternative source of energy, a good healthy fuel source. Healthy fats are a great source for this. Eat foods like avocado, nuts and seeds and chia seeds. Chia seeds are great for prediabetics and people with diabetes because they contain protein, healthy fats and minerals. It’s a whole food that still gives you plenty of energy without ingesting sugar and harming your hormone resistance further.
3. Get Vitamin D Outside: New research is showing that women can help reduce their children’s risk of Type 1 diabetes by increasing and getting adequate vitamin D levels before and during their pregnancy. Vitamin D has been found to have an effect in virtually every cell in the entire human body. Immunity plays a role in both type 1 and type 2 diabetes. Insulin resistance effects the amount of cytokines in the body, which are released in response to inflammation in the body. More vitamin D helps with inflammatory response which when healthy makes it easier for you to lose excess pounds and unravel the excess leptin and insulin hormones disrupting your gut and body. If your vitamin D levels are low you can supplement orally with this vitamin d supplement. Also, if you live in the north this is a good supplement to have on hand in the winter time to ensure you maintain healthy vitamin d levels.
4. Exercise More: Exercise is an important aspect to reduce liptin and insulin resistance. In fact, it’s one of the most powerful ways to reduce restistance of these hormones. Once again this is another practice that begins to take the food of the liptin/insulin gas and depend more on your entire body and it’s innate harmonious biological intelligence. An additional idea is to train while fasting (without food) because one study found that doing this increased insulin sensitivity.
5. Use Apple Cider Vinegar Often: Apple cider vinegar is incredible. If you continue to eat sugar or any carbohydrates (which break down into sugar) at least use apple cider vinegar with this meal. Apple cider vinegar improves insulin sensitivity by 19-34% when eaten with carbohydrates. If you continue with carbohydrates at least use apple cider vinegar to lessen the insulin resistance and improve your sensitivity.
To Track Your Progress Monitor Your Insulin Levels: Monitor your insulin levels specifically while fasting away from food. Your level should be between 2 and 4 and if your levels are not in that range you still have insulin resistance. Continue with these techniques to get your insulin fasting levels in this healthy range. A supplement known as Glucose Health is also highly recommended if you are prediabetic or diabetic already. It contains cinnamon and stevia which are blood sugar stabilizers as well as other ingredients that support the liver to convert carbohydrates into energy (instead of into fat which leads down the insulin and leptin resistance path leading to diabetes) the supplement can be found on OrganicRainforestHerbs.com