How to Reverse Diabetes as a Health Problem
“Nutritional Point of view- and healthy lifestyle”
Those servings are revised and recommended by in Appendix-3, USDA Food Patterns, U.S –Healthy Style Eating Patterns
Guidelines Approved by: U.S. Food and drug Administration (FDA) and the U.S. Environmental Protection Agency (EPA)
1. Nutritional Advice:
A. Follow strict meal Plan
Healthy eating is a cornerstone of healthy living — with or without diabetes.
For Diabetic Patients, you have to be on a healthy meal plan, preferred to depend on vegetables, fruits, as main portion, then whole grains and lean proteins.
The preferred diet plans are either Mediterranean or Dash diet, for its proven health effects of reversing diabetes conditions.
In food choices you have to choose low glycaemic food options.
Attached below low glycaemic index food.
And for the best results, it’s better to follow up closely with a Clinical Nutritionist to customize a plan for you and follow up closely upon your needs.
Your meal plans have to be balanced, including mainly in each meal vegetables and fruits.
Use lean cuts of the meat options.
Switch to free or low fat food, and depend more on monounsaturated fatty acids.
Non-fried fish at least twice per week, especially those high in omega-3 fatty acids
Use olive oils or canola oils.
You have also to lose an extra weight and maintain the optimal weight for age and height.
B. Drink water 1.5-2 litres daily
Drink lots of water or other fluids that don't add calories, such as tea, to make sure you stay hydrated.
C. Carbohydrate counting
This is a mean way of management your plans, CHO counting to your meals.
D. No added sugars in the food
Sugar-sweetened beverages — including those sweetened with high fructose corn syrup or sucrose — tend to be high in calories and offer little in the way of nutrition.
And because they cause blood sugar to rise quickly, it's best to avoid these types of
drinks if you have diabetes.
The exception is if you are experiencing a low blood sugar level, Sugar-sweetened beverages, such as soda, juice and sports drinks, can be used as an effective treatment for quickly raising blood sugar that is too low.
E. Foods and drinks to limit include
Fried foods and other foods high in saturated fat and trans fat
Foods high in salt, also called sodium
Sweets, such as baked goods, candy, and ice cream
Beverages with added sugars, such as juice, regular soda, and regular sports or energy drinks
F. Fix you eating timings- eat at consistent timings
Kindly fix your meals timings for the best performance of your digestive tract
Fixing your breakfast, lunch, and dinner timings creates a biological clock of the metabolism in your body, which optimizes your metabolism, glycemic control, and insulin secretion, sensitivity and activity.
2. Take Natural Supplements
Metformin is associated with vitamin B12 deficiency, with a recent report from the Diabetes Prevention Program Outcomes Study (DPPOS) suggesting that periodic testing of vitamin B12 levels should be considered in metformin-treated patients, particularly in those with anemia or peripheral neuropathy.
Routine supplementation with antioxidants, such as vitamins E and C and carotene, is not advised because of lack of evidence of efficacy and concern related to long-term safety.
In addition, there is insufficient evidence to support the routine use of herbals and micronutrients, such as cinnamon and vitamin D, to improve glycemic control in people with diabetes.
3. Sleep 6-8 hours
4. Exercise- Physical Activity
You have to maintain a daily moderate activity level by walking 30-60 minutes per day, 5 days per week.
Being physically active for at least 30 minutes a day and losing 7% of your body weight (about 5 pounds for a 200-pound person) can lower your risk of developing diabetes by about half.
For good health, healthy adults need at least 150 minutes per week of moderate-intensity aerobic physical activity or 75 minutes per week of vigorous-intensity aerobic activity, or an equivalent combination of both.
For example, walking 30-60 minutes daily, or alternating walking and jogging: walking briskly 30 minutes twice during the week and then jogging 20 minutes on two other days. Moderate-intensity aerobic activity is generally equivalent to a brisk walk that raises your heart rate.
Added to, morning stretches or fitness exercises.
When you exercise, your muscles use sugar (glucose) for energy. Regular physical activity also helps your body use insulin more efficiently. These factors work together to lower your blood sugar level.
Even light activities — such as housework, gardening or being on your feet for extended periods — can improve your blood sugar.
So what to do?
1) Check your blood glucose level closely and regularly
2) Set an exercising schedule
3) Stay Hydrated
4) Always have a snack with you, so as not to have a drop in blood glucose levels
5) Keep an exercise diary with Blood glucose levels and activity levels
6) Exercise Examples
· Walking briskly or hiking
· Climbing stairs
· Swimming or a water-aerobics class
· Riding a bicycle or a stationary bicycle
· Taking an exercise class
· Playing basketball, tennis, or other sports
5. Follow up and monitor you Blood Sugar levels
Keep careful track of your blood sugar readings from month to month.
This will help you adjust your lifestyle, Nutrition and if needed medications as needed.
6. Stress-free life and emotional support
To fulfil your healthy journey you have to get away from stress or any stressful lifestyle, because it has a strong impact on your blood sugar levels.
If you're stressed, the hormones your body produces in response to prolonged stress may cause a rise in your blood sugar level. Additionally, it may be harder to closely follow your usual diabetes management routine if you're under a lot of extra pressure.
Moreover, emotional support from your friends, family or relatives is essential to reverse your medical condition.
Also, you need to maintain techniques that calm you down, and relax your body, like meditation, yoga, vacation, etc.
7. Stop smoking – Alcohols
Diabetes makes you more likely to have health problems like heart disease, eye disease, stroke, kidney disease, blood vessel disease, nerve damage, and foot problems. If you smoke, your chance of getting these problems is even higher.
Alcohol can make your blood sugar go too high or too low. It may be easier to control your blood sugar if you don’t get too much beer, wine, and liquor.
8. Take medications if necessary