Home Disorders Endocrine & Metabolic Disorders How can you beat type 2 diabetes?

How can you beat type 2 diabetes?

The following ways can help you to be type 2 diabetes naturally.

Make changes to your diet

If you want to manage type 2 diabetes, you will need to manage your diet. You need a healthy diet which will help you to control this health problem. The diet should include more fresh or frozen fruit and vegetables, whole grains, lean meats, beans and low-fat or fat-free dairy products. Your focus should be on consuming more fruit and non-starchy vegetables. Such vegetables include broccoli, lettuce and carrot. You will also need starchy food, but in smaller portions. Eating several meals of smaller portion will help you. You should be very careful about the foods which have high glycaemic index (GI). Do not load up too much of high GI foods because they can impact your glucose levels. Most of the processed foods have high glycaemic index. They generally contain more white sugar and flour. You need to avoid the. You need more foods that are low on the GI. Such foods include vegetables, leafy greens, whole-grain products etc. Many fruits also are low on the GI. Especially berries, apples and peers have fairly low GI but on the other hand pineapple and dried fruit have the highest GI among fruits.

You should also eliminate fast food as much as possible because they contain trans fats, refined carbohydrates and lots of sodium. Since they have impact on the heart and bodyweight, these foods are not good for people who have type 2 diabetes.

Exercise regularly

Exercise will help you to control type 2 diabetes problem. Any type of physical activity will help your muscles to contract, which will push glucose out of your blood into your cells. It will result in better blood sugar levels. The more intensity you have been your exercise, the better it is for you. High-intensity interval training (HIIT) is a very good exercise mat help for better management of glucose and also to lose weight.

Lose weight

If you are suffering from type 2 diabetes and you want to beat it, you will need to lose weight and specially belly fat. When you lose weight and belly fat, it will improve your blood sugar levels and will help you to control type 2 diabetes. It doesn't mean that you have to lose a lot of weight to see the difference. Simply losing 10-15 pounds will help you by lowering your glucose levels. If you can lose just 5 to 7% of your body weight, it will reduce the possibility of developing type 2 diabetes. In case of people who already have this problem, losing weight will help them to prevent progression of the disease. People who are prediabetes, they will also get benefit by losing weight as it will prevent them from progressing to full-blown type 2 diabetes patients.

If most of the fat that you have are around the belly, you are more prone to type 2 diabetes. If you have fat in your thighs, hips and buttocks, you are less likely to develop this problem. It happens because the abdominal fat tends to increase insulin resistance and that can be a major reason for type 2 diabetes. If you are a man and you have a 40 inch waist or if you are a woman and you have a 35 inches waist, you will need to lose weight for managing your diabetes problem.

References

1. Type 2 Diabetes Defeated
2. Type 2 Diabetes
3. Type 2 Diabetes