Tips For Managing Or Reversing Your Type 2 Diabetes

Tips For Managing Or Reversing Your Type 2 Diabetes

To control your diabetes, controlling your insulin response throughout the day should be your goal rather than lowering blood glucose (blood sugar). Why? An imbalanced insulin response occurs before an elevated blood glucose. Therefore, by controlling your insulin response you are intervening in the process leading to elevated blood glucose. Normal insulin response causes proper response of other hormones, such as leptin and ghrelin, which is beneficial for healthy body fat/weight.

Here are 9 tips for controlling your insulin response:

1. Always eat breakfast containing some proteins, fat and carbohydrates within 30 minutes of waking up.

Your cortisol levels are highest when you wake up in the morning. Your energy upon awakening before breakfast is produced mostly by cortisol which breaks down lean tissue (bones, muscles, joints, skin) to make glucose to keep your brain and body running. Decreased lean body tissue will lead to accelerated aging.

2. Don’t have coffee first thing in the morning before breakfast.

Caffeine stimulates cortisol output. See #1.

3. Exercise an hour a day 5 or 6 days a week, preferably in the morning.

Besides insulin release, exercise is the only way food is used for energy rather than stored as fat or glycogen. With excess carbohydrate consumption, the excess is rapidly converted into triglycerides and then stored in fat tissue, and a little stored as glycogen in the liver and muscles. When you exercise in the morning, your body cannot store fat as easily because it is using more energy for the rest of the day. This increases your body’s sensitivity to insulin.

4. Eat small, frequent, healthy, well-balanced meals and snacks about every 3 hours throughout the day.

Your pancreas release insulin when you eat. Eating smaller frequent, healthy meals and snacks causes gradual fluctuations in insulin release, more stable glucose levels, and more stable energy and moods. It also helps your body burn calories more efficiently. In comparison, when you eat every 6 hours or more, you get a meteoric spike of insulin. This makes the pancreas work harder, and causes greater fluctuations in glucose and your energy level. Furthermore, your body will store fat more easily.

5. Eat at least 7 to 9 servings of dark green leafy and brightly colored vegetables and fruit each day (a serving of fruits and vegetables is about the size of a baseball, before cooking).

Vegetables and fruits contain a wide variety of vital nutrients that have properties which balance hormones, help prevent infections, help your body’s recovery from stress and injury, help your body burn calories efficiently and help you maintain stable insulin output and glucose levels. In general, the deeper the color, the more nutrient dense it is.

6. Drink at least 1/2 ounce of water for each pound of body weight each day.

All processes in the body occur in the presence of water.

7. Have 2 to 3 bowel movements each day (if you do the above regularly, this will likely happen)

Besides urinating and sweating, our body cleans itself of toxins through bowel movements. If you do not have 2 to 3 bowel movements each day, you are consistently and slowly building up toxins in your system. Over time, this has harmful effects to all body systems, including insulin levels.

8. Keep a stable temperament and a positive attitude.

Our brains and nervous system are the master control regulators of all bodily functions. Negative dispositions, such as moodiness, irritability, anger, bitterness, unforgiveness and ingratitude negatively affect all hormones and digestive processes, accelerate aging and makes us more susceptible to harming ourselves or others.

9. Get 7 to 8 hours of sleep each night and don’t stay up later than 10 PM at night.

Melatonin (the sleep hormone) is released in response to decreased light. Melatonin is a very powerful antioxidant for the brain cells. Growth hormone (the main recuperative, repair and recovery hormone) is released in 10 to 20 minute pulses about every 1-2 hours during deep sleep at night. The longer you stay asleep the more total growth hormone output and the more repair and recovery from daily stress. With consistent, good night’s sleep, less cortisol is produced. This results in less stress on your body, less fat deposited around your waist and less aging. All these hormones coordinate with insulin response.

Douglas K. Husbands, DC, CCN, ABAAHP
Doctor of Chiropractic
Certified Clinical Nutritionist
Anti-Aging Health Practioner
Functional Medicine Physician

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6 Tips For Managing Your Diabetes

Diabetes is a serious condition on its own, and can give rise to numerous secondary conditions and complications, even death. To live a long and healthy life even with diabetes, you need to learn more about the disease, its effects and its treatments. The following article provides you with many helpful hints and tips on the causes, symptoms and treatments of diabetes.

1. People with diabetes would do well to include healthy carbohydrates into their diet. Low-carb diets are not always good for those suffering from diabetes because they often prevent the body from getting sufficient essential nutrients, including fiber. When you have the proper amount of carbohydrates in your diet, it ensures you body has the energy it needs.

2.  If you are afflicted with diabetic eye disease, then monitoring and controlling your blood sugar is really critical. Controlling blood glucose levels can make eye conditions seem worse at first, but it is beneficial in the long term. If you stay in control of your sugar levels, the degeneration of your eyes will considerably slow down.

3.  Find healthy ways to indulge if you have diabetes. You do not have to totally stop eating sweet foods. Give yourself permission to enjoy an occasional dessert if your diabetes is properly managed and under control. You can balance the consumption of desserts by not eating an equivalent amount of carbohydrates in your meal.

4.  There is debate right now about if drinking a moderate amount of alcohol will help lower your risk for developing diabetes, though if you already have diabetes, you need to stay away from alcohol completely because it will have major effects on your blood sugar levels. If you must have alcoholic beverages, speak with your doctor first.

5.  Try to find ways to turn your favorite foods into a healthier version. You might have been diagnosed with diabetes, but don’t give up food you love. All you need to do is discover new ways to cater these foods to your current dietary restrictions. You can find a lot of recipes online and there are many cookbooks made just for those with diabetes.

6.  When you are experiencing diabetes, it’s a good idea to consume several small meals, as opposed to having three bigger meals. By eating regularly during the day, you will be able to stabilize your blood sugar. This routine also will keep your hunger at bay, decreasing the urge to binge.

It is absolutely critical that all diabetics learn the proper ways to care for their bodies to preserve their health. This article provides good tips useful to all people suffering from diabetes as well as their family and friends.

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Managing Diabetes without Fear

Diabetes if remain uncontrolled for long period of time, it can become a fatal disease. Diabetes is such a disease which requires frequent monitoring. And once you show a little careless attitude towards it or towards your health, get prepared to face the hard coming time. Whenever you take something on your nerves, it creates a factor of fear in your mind. For instance, if we take an example of diabetes, most of the people go under shock after hearing for the first time about their disease. For most of them it is hard to accept this fact and they are diabetic and this creates a sense of insecurity and fear in their mind that how they can cope with disease? What impact this disease has on others and so on.

It is pretty much like a person who is learning how to drive? For him it is difficult to understand the difficult techniques of driving in start. So, whenever he sits on a driving seat he has some fears – fears of losing control, getting hit to someone or sustaining any injury etc. being a new to driving gear, there are certainly thousands of thing to remember along with concentrating on the road.

In fact, it is your fear and uncertainty that force you to think like that otherwise there only few things to ponder over like your concentration, acceleration, braking, steering etc. it sonly the fear that divert your attention from main point and you feel uneasy. Same is the case with diabetes. There is nothing big to worry about except keep some basics things in mind, but your fear overcome you and force you to sink in undesirable thoughts.

Being a diabetic, you need to focus on only few vital things and the things will automatically be under control for your. You need to have a frequent check on your blood glucose, your eating habits and of course, you physical activities. You don’t have a long list of things or severe symptoms to worry about. Whenever you feel that things are getting out of control, simply contact your doctor.

Perhaps, sometimes it is good to have fear, as it keeps people more motivated and concerned towards their diabetes. Their fear keeps them away from doing foolish things and helps them to maintain a good healthy diabetes plan. But still don’t let this fear overpower you at any stage of your diabetic life for it can bring drastic effect in your life. Fear is something that stops the progress by paralyzing your mind as you are unable to think properly what is right and what is wrong for you.

It is better to overpower your fear rather than let it overpower you. Only in this way you can be able to fight your disease more accurately and properly. If at any stage of your life, you feel that you are unable to control your fear, contact your doctor talk to him and follow his advice to overcome your fear.

You might also want to learn about Controling Diabetes without Fear and Controling Diabetes with Physical Activity


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