How To Reverse Type 2 Diabetes And Insulin Resistance In 5 Simple Steps
How to reverse type 2 diabetes and insulin resistance in 5 easy steps
In my last article about diabetes, I explained the tests you need to determine if you have diabetes or have pre-diabetes.
Now I'll share with you my tips to prevent absolute – and vice versa can be -.
Eating Well
Have the food you can eat great impact on health. Eating the right foods to balance your blood sugar, reduce inflammation and oxidative stress, detoxify the liver and improve – to prevent all this, and to reverse insulin resistance and diabetes.
In general, you should follow a whole foods diet, which many anti-inflammatory, antioxidant, and contains anti-oxidant foods.
Here are more details can be obtained.
Where to eat:
? Eat protein for breakfast every day
? Eat every 4 hours to balance blood sugar level
? Eat protein snacks in the morning and afternoon
? Finish eating at least 2 to 3 hours before bedtime
How to Eat:
? Controlling the glycemic load of foods by the combination of proteins, fats and carbohydrates from whole foods at each meal or snack
What to Eat:
? Biological products and animal products
? High-quality protein such as fish and crustaceans
? Cold water fish such as salmon, halibut and sable, the Omega-3 fatty acids that reduce inflammation
? Up to eight omega-3 eggs per week
? Low-glycemic legumes such as lentils, chickpeas and soy beans
? Fresh fruit (berries, cherries, peaches, plums, rhubarb, pears and apples are optimal) and vegetables (including vegetables, low glycemic index such as asparagus, broccoli, kale, spinach, cabbage and sprouts Brussels)
? Detoxifying foods such as cruciferous vegetables, green tea, watercress, dandelion, cilantro, artichokes, garlic, citrus zest, pomegranate, cocoa, and even
? Herbs such as rosemary, ginger and turmeric
? Garlic and onions
? 30 to 50 grams of fiber per day, especially soluble or viscous fiber (legumes, nuts, seeds, grains, vegetables, fruits)
? Olive oil extra virgin
? Soy products like soy milk, soy beans and tofu
? Nuts and seeds, including raw walnuts, almonds, macadamia nuts, and pumpkin and flax seeds
? Chocolate that contains 70 percent cocoa (up to 2 to 3 ounces) per day
What Not to Eat:
? All processed foods or junk
? Foods with refined white flour and sugar, such as bread, cereals (cornflakes, Frosted Flakes, puffed wheat, and sweetened granola), flour, pasta, bagels and pastries
? All foods containing high fructose syrup
? All artificial sweeteners and caffeine
? Starchy, high-glycemic cooked vegetables such as potatoes, corn and root vegetables like turnips, parsnips and turnips
? Fruit juice processing
? Canned vegetables
? Food, the hardened or partially hydrogenated oils
? Processed oils such as corn, safflower, sunflower, peanut, rapeseed and
? Red meats (unless organic or grass fed) and offal
? Large predatory fish and river fish, mercury and other contaminants in unacceptable amounts contained
? Dairy
? Not more than 3 glasses of red wine per week
Keep Moving
By targeting belly fat can increase regular exercise, insulin sensitivity, prevent, and even undo diabetes and reduce the risk of complications.
Start with 30 minutes of walking each day. You do not need to control aerobic backed up to an hour for 5 to 6 times per week for adult diabetes. Add interval training (described in UltraMetabolism increase) and strength training on the metabolism even further.
Supplements
I recommend a number of different supplements for insulin resistance and diabetes, according to the seriousness of the problem:
1. A multivitamin and mineral.
2. Calcium, magnesium and vitamin D.
3. Fish oil (1000 to 4000 mg)
4. Chromium (500 to 1000 micrograms per day)
5. Anti-oxidants (like vitamin C and E)
6. Extra vitamin B6 (50 to protect up to 150 mg per day) and B12 (1000 to 3000 mcg) for diabetic neuropathy or nerve damage.
7. Biotin (2,000) to 4,000 micrograms per day
8. The alpha-lipoic acid (300 mg twice daily)
9. Evening primrose oil (500 to 1000 mg twice daily)
10. One to two 500 mg tablets of cinnamon twice a day
11. Other herbs and supplements can be useful, even green tea, ginseng, bitter melon, gymnema, bilberry, ginkgo, onions and garlic
12. Banaba leaf (Lagerstroemia speciosa), 24 mg twice daily
13. Konjac fiber, four capsules 10 minutes before a meal with a glass of water
Stress Management
Stress triggers insulin resistance, promotes belly fat increases inflammation and may cause diabetes. Practice relaxation techniques like yoga, breathing and meditation regularly.
Drugs
A number of drugs to treat diabetes may be useful. The main categories are:
? Biguanides, especially metformin (Glucophage). You can improve insulin sensitivity.
? Thiazolidinediones, including rosiglutazone (Avandia) and pioglitazone (Actos). You can increase the need for insulin sensitivity may help lead to weight gain and liver damage.
? Inhibitors of alpha-glucosidase, acarbose and miglitol, which can help reduce consumption of sugars and carbohydrates in the intestines.
Older drugs include sulfonylureas, glipizide, glibenclamide and glimepiride. I do not recommend you reduce your blood sugar temporarily and actually worsen diabetes over time. Plus, sie erh
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