Type-2 diabetes is one of the most common condition which affects every other American. In the USA, the number of people affected by type 2 diabetes has increased for three times since the 1980s and different researches confirm that one, in every three Americans will have diabetes by the middle of the century. Obesity is also a problem in America, which is connected to the adult population.
Another information shows that most of the Medicare money is spent on diabetes which makes it one of the greatest federal debts. The situation is not getting better. These numbers keep increasing and according to experts, it is going to become even worse.
The term “diabesity” which I use, will serve to explain the range of health problems starting from mild insulin resistance and overweight to the extreme of obesity and diabetes. Diabesity is one of the main causes of heart disease, cancer, as well as premature death.
The tragic fact is that all of these conditions are 100% reversible and preventable, unlike the common believe among people that diabetes is terminal. There are a number of experts who claim that obesity is a condition which can’t be treated and that maintaining a healthy weight, over a long period of time, is not achievable.
I disagree with these claims! According to science, obesity and diabetes can be prevented and reversed with aggressive lifestyle modification and nutrition. An average American eats 152 pounds of sugar and 146 pounds of flour every year and this is the main cause of diabetes and obesity.
Obese patients can reverse their diabetes with a gastric bypass. And this surgery can be done without the necessity to lose a certain amount of weight.
Food is medicine and if we consume the right food we will be able to lead a happy life.
7 strategies to prevent, reverse and treat diabesity
Below, you will read the seven strategies I use every day with my patients in order to prevent, reverse and treat diabesity.
- Eliminate sugar
High insulin levels are cause by a diet which is full with empty calories, sugar and refined carbohydrates. All of these ingredients lead to conditions such as insulin resistance and Type-2 diabetes. Chronically high insulin levels can cause high blood pressure, inflammation, poor sex drive, depression and increased risk of cancer. The important thing you need to do in order to reduce the risk of getting type-2 diabetes will be the dramatic reduction of your sugar intake in all its forms.
- Consume whole, unprocessed foods
In order to balance your blood sugar, reduce the inflammation and to improve your liver function, you need to start consuming unprocessed real foods.
Try to consume more colorful vegetables and fruits, omega 3 fats, olive oil, coconut butter, legumes, nuts and seeds. By changing your diet, you will promote a healthy metabolism, reverse your insulin resistance and diabetes and you will be able to prevent aging or any age related diseases, such as diabetes and heart disease.
- Consume the right nutrients
If you combine your supplements with the right diet and food modifications, you can help improve your blood sugar balance and to reverse insulin resistance. I recommend:
- Multivitamins and minerals
- Up to 2 grams of omega 3 fatty acids
- 300-600 mg of alpha lipoic acid (2 times a day)
- 1000-2000 IUs of vitamin D3
- 200-600 mcg of chromium polynicotinate
- 5 grams of PGX fiber, consumed before each meal with water
You don’t need to engage in heavy exercising in order to balance your insulin levels. All you need is a 30-minute walk per day to get your heart pumping, for 6 times a week. You can combine strength training and high-intensity interval training.
- Beauty sleep
Not enough quality sleep can damage your metabolism, increase your sugar and carb cravings and make you eat more. You will be at risk of type-2 diabetes. You need to get solid eight ours of uninterrupted sleep, every night. This is essential for your health and you can try implementing some rituals which include herbal therapies to get your beauty sleep.
- Control your stress levels
If you suffer from chronic stress, then you will be more prone to developing type-2 diabetes. It is essential to manage stress in order to avoid developing chronic conditions.
You can try to control stress with yoga, massage, breathing exercises, dancing and massages.
- Always measure, so you can improve
Different researches show that people who have a habit of tracking their results can lose more weight. It is really simple and all you need is a piece of paper, or a note book to start measuring.
You need to track what you eat, your weight, height, waist line measurements, BMS and blood pressure.