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Defeat type 2 diabetes

It is possible to defeat type 2 diabetes with healthy habits which include some changes in your diet and lifestyle.

Improve your diet

If you want to treat type 2 diabetes naturally, it is possible to do so by improving your diet. You will need to keep a close eye on the diet. A healthy diet for a person suffering from type 2 diabetes will include fresh or frozen fruit and vegetables, beans, whole grains, lean meats and low-fat or fat-free dairy products. You need to eat more fruit and non-starchy vegetables like carrots, broccoli and lettuce.

You will need to know about foods that are high on the glycaemic index. Foods that are high on glycaemic index are mainly processed foods and they generally have more white sugar and flour. Foods that are low on the GI are non-starchy vegetables like broccoli, cauliflower and leafy greens, whole grains like brown rice and most of the foods like pineapple and dried fruit.

You will have to reduce consumption of fast food because they contain refined carbohydrates, trans fats and lots of sodium and all of them are bad for people who have type 2 diabetes. You will also need to focus on diabetes friendly snacks such as a piece of fruit, yogurt and a full of nuts. If you are going to eat out, you should always avoid deep fried foods like French fries, chicken nuggets and breaded fish or chicken.

Lose weight

Losing weight will help you to defeat diabetes. You will specially need to lose belly fat which will help you by lowering your glucose levels. When you lose weight, it will improve your blood sugar levels and you will be able to control your type 2 diabetes. Simply losing £ 10-15 pounds of weight will help you to lower your blood glucose levels. Losing belly fat is important because people who carry more fat in their belly are more likely to suffer from type 2 diabetes. It happens because abdominal fat tends to increase insulin resistance and it is the main reason of type 2 diabetes.

Regular exercise

Regular exercise is a must if you want to defeat diabetes. If losing weight is very difficult for you, even then regular exercise will help you to control and manage type 2 diabetes. When you perform these exercises, the muscle contractions push glucose out of your blood into your cells and as a result of that you will have better blood sugar levels. It is always good for you to perform intense exercises because they will help you more to control blood sugar levels. High intensity interval training (HIIT) is not only good for you to lose weight but it will also help you better to control glucose levels. In HIIT, you need to alternate between short bursts of increase intensity exercise and rest. You can do it in the gym or can also do it outdoor if you know what to do. Strength training exercises are also good for you because they will help you to keep blood sugar levels steady. Perform two or three strength training workout sessions of 30 minutes each and that will help you to defeat diabetes.

Manage your sleep

If you want to defeat diabetes, you will have to manage your sleep so that you can sleep better. To ensure that you are having enough sleep, you will need to control sleep apnea because when you have type 2 diabetes, you are at a high risk for sleep apnea, and if that happens it can be fatal for you.

References

1. Defeating Diabetes
2. What is Diabetes?
3. Diabetes