According to the Center for Disease Control in Atlanta, Georgia, 1 in 10 Americans have type 2 diabetes however the predictions are that this number will be 1 in 3 people within 40 years. Type 2 diabetes comprises 95% if all diabetes diagnoses yet it is a condition that is brought on most often by lifestyle choices. As Americans eat more processed foods containing high amounts of fats and sugars than ever before, as well as lead more sedentary lifestyles, it is completely understandable why the numbers of those being diagnosed are increasing at an alarming rate.
Most people who are diagnosed with diabetes believe that all they need to do is take a pill and their troubles will be solved. Unfortunately this way of thinking comes at a huge economic and human cost. Recent medical studies have found that one of the most popular drugs on the market for lowering blood glucose levels, Avandia, also increases your risk of death from heart disease. Other popular diabetes medications have side effects such as diarrhea, excessive gas, and oily stools. However, the real problem of taking these drugs is that they do nothing to address the lifestyle issues that are the sole cause of this disease. To cure yourself of diabetes you don’t need drugs, you simply need to alter your lifestyle and make healthier choices.
Even though there are people who have diabetes who are not overweight being overweight dramatically increases your risk for diabetes. If you are overweight I am sure you recognize that losing weight is a tricky and tough business but the best way to do it is through a healthy diet and routine exercise.
Studies have found that the best diet for people who have diabetes is a low-glycemic, Mediterranean-style menu that is rich in vegetables and lean proteins. A proper diet would include fish and poultry, plenty of fresh vegetables, a serving of fresh fruit per day, and healthy fats such as olive oil. The foods that I have mentioned are rich in all the nutritional elements you need without the saturated fats that are commonly found in red meat and dairy products. The Mediterranean diet also excludes the fast-burning, glucose-spiking carbs often found in processed and starchy foods.
As I mentioned above, exercise is also an important aspect to a healthy lifestyle. Walking, and other forms of aerobic exercise, has been found to not only lower your blood glucose levels but also to and burn calories and increase insulin resistance. Not only is aerobic exercise important but weight training as well as it not only builds muscle but also improves long-term insulin sensitivity. Studies have found that exercise has actually been found to reduce blood sugar levels even in the absence of insulin.
Nutritional supplements have also been found to help reduce blood-glucose levels in conjunction with a proper diet and regular exercise. There are a variety of supplements on the market that can help with lowering your glucose levels but the most commons ones are: vanadyl sulfate (100 mg), chromium (200 mcg), alpha lipoic acid (400 to 800 mg), and cinnamon (500 to 1,000 mg). You can purchase these supplements at any health food store or in most pharmacy vitamin aisles.
The solution to diabetes is not taking daily prescription medications which can do more harm than good but one that takes determination and willpower. If you wish to have a long and healthy life adjusting your lifestyle is a successful method to accomplish it.