5 Simple Lifestyle Changes That Can Help You Reverse Diabetes
Diabetes is a chronic condition that affects millions of people worldwide. While it can be managed with medication, making simple lifestyle changes can help to reverse diabetes and improve overall health. In this article, we will discuss 5 simple lifestyle changes that can help you reverse diabetes.
In order to reverse diabetes and improve overall health, simple lifestyle changes can be just as effective as medication.
Here are 5 lifestyle changes that you can make:
Eat a Healthy Diet
One of the most important lifestyle changes you can make to reverse diabetes is to eat a healthy diet. There is no fancy diet however you want to avoid processed and high-sugar foods, and focus on whole, nutrient-dense foods instead. A diet rich in fruits, vegetables, lean protein, and healthy fats can help regulate blood sugar levels and improve insulin sensitivity.
Foods that are high in fiber can slow the absorption of sugar into the bloodstream and improve blood sugar control.
Get Regular Exercise
Regular exercise is another essential lifestyle change that can help you reverse diabetes if your labs suggest it is ok. Exercise helps improve insulin sensitivity, which means your body can use insulin more effectively to regulate blood sugar levels. It also helps burn excess fat, which can contribute to insulin resistance.
You don’t need to do high-intensity workouts to see the benefits of exercise for diabetes. Even moderate exercise, such as brisk walking or cycling, can help improve blood sugar control and reduce the risk of complications. Aim for at least 30 minutes of exercise most days of the week.
Get Enough Sleep
Getting enough sleep is vital for overall health, but it’s also critical for diabetes management. Lack of sleep can disrupt hormones that regulate blood sugar levels, leading to higher levels of glucose in the bloodstream. This can make it harder to control diabetes and increase the risk of complications.
To improve your sleep quality, establish a regular sleep routine and avoid screens and stimulating activities before bedtime. Make sure your bedroom is cool, quiet, and dark, and invest in a comfortable mattress and pillows.
Stress can have a negative impact on diabetes management, as it can raise blood sugar levels and increase insulin resistance. Reducing stress through mindfulness practices, relaxation techniques, and other stress-reducing activities can help improve blood sugar control and reduce the risk of complications.
Some effective stress-reducing activities include meditation, yoga, deep breathing exercises, and spending time in nature. It’s important to find activities that you enjoy and that help you feel calm and relaxed.
Smoking is a major risk factor for many chronic health conditions, including diabetes. Smoking can raise blood sugar levels, reduce insulin sensitivity, and increase the risk of complications like heart disease and nerve damage.
Quitting smoking can be challenging, but it’s one of the most important lifestyle changes you can make to improve your health and reverse diabetes. Talk to your healthcare provider about smoking cessation programs and resources that can help you quit for good.
In conclusion, simple lifestyle changes can have a significant impact on reversing diabetes and improving overall health. By making healthy dietary choices, regular exercise, getting enough sleep, reducing stress, and quitting smoking, you can take control of your health and live a happier, healthier life.
About Dr Spages
Dr. Jonathan Spages, DC, is a Functional Medicine specialist with a wealth of knowledge in dealing with the underlying physiological, biochemical, and hormonal factors linked to conditions such as hypothyroidism, type II diabetes, and other chronic diseases. Instead of relying on the conventional approach of prescribing drugs and hormones as the primary treatment for these ailments, Dr. Spages employ advanced diagnostic tests and assessments that are not commonly utilized in traditional medical settings for Type II diabetics.