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The Two Primary Lifestyle Remedies for Diabetes

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Story at-a-glance -

  • Diet plays a crucial role in treating both types of diabetes naturally
  • Studies have shown that getting regular exercise benefits diabetics by improving blood glucose control, as well as promoting cardiovascular health, optimal weight management and overall improved quality of life

Treating diabetes naturally is entirely possible. This can be achieved through effective lifestyle changes, and while they require a great deal of effort, once you lock in these new habits, you’ll be thankful that you’ve made the change. Here are two effective strategies that every diabetic should practice.

Diet Is Important in Promoting Optimal Health for Diabetics

Diet plays a crucial role in treating both types of diabetes naturally. Whatever form of diabetes you’re diagnosed with, you should center your eating on these four tenets:

The reason why you need to focus your diet on these four food groups is because there is no specific diet for both Type 1 and Type 2 diabetes. Instead, the key is to simply eat healthy foods all the time, adjusting your meals as needed to minimize spikes in your blood sugar levels.1,2

You have a lot more freedom than you think, and you don’t have to confine yourself to a strict eating regimen. Just eat nutritious food consistently, in the right proportions, and you will eventually get better.

That being said, the first step to a healthy diet is removing any unhealthy foods you’re currently eating.  Anything processed or manufactured, such as soft drinks, candies, artificial sweeteners and foods filled with trans fat should be removed immediately. High-carb meals should also be avoided, most notably grains.3 Afterward, add the following to your diet:

Organic and raw seeds — Sunflower, black sesame, black cumin, pumpkin and chia seeds are rich in healthy fats and nutrients that provide various benefits. For example, a quarter cup of sunflower seeds gives you 41 milligrams of magnesium, a mineral that helps convert food into energy, helps maintain your genes and aids with muscle movement.4,5

Assorted vegetables — Vegetables contain dietary fiber, an important component in promoting digestive health. It helps you feel full longer, thereby preventing you from overeating and gaining excess weight. In addition, research shows that a high intake of fiber may also help lower the risk of various cardiovascular diseases such as coronary heart disease, hypertension and stroke.

Furthermore, digestive-resistant starches also help maintain a steady blood sugar level, which is crucial in the management of diabetes. Your best choices for vegetables include broccoli, Brussels sprouts, cauliflower, onions, sweet potatoes, green beans, spinach and peas.

Moderate amounts of protein — Protein is an essential nutrient that plays a role in many biological processes in your body, so it’s important to get the right amounts of it, because getting too much may negatively affect your health. Most Americans rarely need more than 40 to 70 grams of protein per day for their physical requirements.

High-quality protein can be sourced from grass fed meat, wild-caught fish, pasture-raised eggs and dairy products, legumes and nuts. Make sure that they’re organic to avoid potential health complications associated with CAFO-raised meats and genetically modified plants.

Healthy fats — High-quality healthy fats should be the main source of your energy once you remove carbohydrates and processed sugars from your diet. They burn considerably cleaner compared to glucose, and last longer as well. Foods such as avocados, grass fed butter, organic coconut and coconut oil and unpasteurized nuts contain generous amounts of healthy fats to meet your energy requirements.

Red nut sedge (Cyperus rotundus) may be beneficial for blood glucose regulation, with multiple animal studies backing it. In a 2006 animal study, oral administration of sedge extracts lowered glucose levels in rats with alloxan-induced diabetes. This may be due to its free radical-scavenging abilities, inhibiting the hyperglycemic effects of alloxan.6

A 2014 study also showed that the use of Cyperus tegetum, a perineal sedge, had inhibitory effects on alpha amylase greater than that of the effects of Metamorphin. It works primarily by preventing the breakdown of polysaccharides.7

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Exercising Regularly Can Help Manage Insulin Resistance

Exercise is a crucial aspect in treating diabetes naturally, yet many people do not get enough of it. Studies have shown that getting regular exercise benefits diabetics by improving blood glucose control, as well as promoting cardiovascular health, optimal weight management and overall improved quality of life.8

For Type 1 diabetics, you need to control your physical activity to prevent your blood sugar levels from becoming too low or too high. This may require you to undergo a bit of trial and error to figure out what works best for you.

For example, a strenuous exercise may require you to lower your insulin dose or eat more food to fuel your muscles and maintain a healthy blood sugar range. To safely figure out the best way to exercise, consult your doctor first.9

Type 2 diabetics, on the other hand, will need to start slow and then gradually improve. If you‘ve been diagnosed with this form of diabetes, it’s recommended that you try quick sessions of a maximum of 30 minutes per day. This doesn’t have to be in one sitting — it can be split into smaller sessions, but the total should still be 30 minutes.10

Regular workouts are important for Type 2 diabetics because during physical exertion, insulin resistance actually goes down because your muscles do not use the hormone at all to process the glucose in your bloodstream.11 Aim to meet the goal of 30 minutes per day, and you will eventually feel better.

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