If you have been recently diagnosed with Type 2 diabetes or have been living with it for a while, your treatment regimen may include pills, and or insulin injections. If you are one of the millions of people affected by Type 2 diabetes know that you can reverse and yes cure type 2 diabetes!
What is Type 2 Diabetes?
Type 2 diabetes results from an inability of our bodies to process glucose the way it needs to. Normally, the body should release insulin when it senses an elevation in blood glucose levels. Insulin then causes the cells in our bodies to absorb the glucose and remove it from the blood stream. The glucose is then used to make energy or turned into other building blocks in our bodies or turned into fat. In Type 2 diabetes, the system is dysfunctional. The hallmark of this disease is insulin resistance. Insulin resistance means that the cells don’t react to insulin the way they should.
What causes Type 2 Diabetes?
Plenty of research has been done into the causes of Type 2 diabetes. Genetics play a small role: if your parents had Type 2 diabetes you are at an increased risk of developing the condition. However, genetics are not all. You can modify your risk, which means you are not committed to developing the disease. Other causes have been identified and they fall under the broad umbrella of “environmental” factors:
- Obesity is the strongest environmental factor linked to the development of type 2 diabetes. Being obese increases the likelihood of developing type 2 diabetes but thin people can develop the disease too although they are less likely to. If your total caloric intake exceeds your energy expenditure regularly, you will store the excess calories as fat. If most of your calories are made up of foods with a high glycemic index, for example bread, pastries, rice, pasta, then 2 things happen:
- You store the excess as fat and become obese
- The high glycemic index raises your insulin level constantly. Over time your cells “tune out” insulin and stop reacting the way they should which leads to “insulin resistance” and type 2 diabetes.
How do I cure my Type 2 Diabetes?
You can cure Type 2 diabetes. You can stop taking pills and insulin shots. To do so you must be committed to changing a few things and losing some bad habits. There are also natural supplements and herbs that help. Incorporate as many of them into your diet as possible.
- Fenugreek seeds
- Broccoli and plants in this family
Change your diet
Change is never easy, but you can accomplish a lot by taking small steps. The first thing you need to do is to make a list of foods you eat regularly. Include snacks and drinks. Now look at each one and categorize into two piles:
Pile #1: Processed food
Pile #2: Unprocessed food
If Pile #1 is larger, you just identified your biggest problem.
- Chances are you consume too much sugar, sodium and saturated fat. What you need to do is minimize this category as much as you can. Pick healthier, unprocessed alternatives.
- Meal planning: if you don’t plan a healthy meal ahead of time, you will eat whatever is convenient when you get hungry, especially if you are in a hurry. I suggest planning your meals ahead. For example I plan for a week at a time. I pick my breakfast, lunch, dinner and snacks, go to the store pick up everything I need and package them. Lunches are made and go into the refrigerator in ready to go containers. Snacks into sandwich bags, dinners are planned and or made. This way when I get hungry there is always a healthy option handy.
Plan for energy balance
Exercise is as important as eating. When you need calories your body signals hunger. When you need exercise, your body signals fatigue, mood changes, decrease in libido, depression. Because it is easier to ignore our bodies’ cues to exercise than it is to ignore hunger, our natural tendency is to eat more than we use up.
To overcome this natural tendency, you need to plan exercise into your routine. I suggest you plan to exercise throughout the day. No, no, you don’t need to run all day long. Like breakfast, lunch, dinner and snacks, plan to have a morning, afternoon and evening routine. For instance: a 15 minute jog in the morning, a 20 minute brisk walk in the afternoon, yoga/stretch exercises in the evenings. It becomes easier when exercise is incorporated into activities of daily living for example, you choose to walk to the grocery store instead of drive, you take the stairs to get to the top floor instead of the elevator wherever you go: work, the mall. There are lots of opportunities to walk, look around you, seize those opportunities.