Type 2 diabetes is the most common form of diabetes. It is a progressive disease, meaning it’s not something that happens overnight or developed due to what you ate the night before. Type 2 diabetes is a very common and increasingly prevalent illness that is largely preventable. It used to be called “adult onset” diabetes, but sadly we are seeing it more and more in the pediatric population. If diagnosed with this disease it can be treated and healed naturally with self-care remedies and holistic nutrition.
Per the American Diabetes Association, about 29.1 million people (stated in 2012) have diabetes, that’s 9.3% of our population. Of the 29.1 million, 8.1 people are undiagnosed. With that in mind, 1/4 million Americans continue to be diagnosed with diabetes every year. It’s been said that by the year 2050, 1 in 3 Americans with be diagnosed with diabetes. Diabetes remains the 7th leading cause of death in the United States in 2010 – I’m curious to know what the statistics look like now.
The question remains, why is this disease becoming so prevalent? Is it because of the way most American’s eat? Is it because we have become a sedentary country? Or is it just a predisposition in our genes and eventually it will catch up to all of us? I refuse to believe that last question, but I strongly believe it’s due in part to our lifestyle.
As I mentioned earlier, type 2 diabetes can be prevented or delayed with the right self-care techniques. The most cost-effective prevention methods include regular physical activity and a healthy diet.Stress management, weight control and regular visits to your healthcare provider follow right behind. Diabetes can be silent so it’s important to have annual doctor visits and get lab work done in addition to weight and blood pressure checks. Think of diabetes like termites in a house – structurally, the house looks good on the outside but inside there is a lot more damage going on that we may not see until it’s too late. Pay attention to your body and how you feel. Don’t patch up the termite holes. Let’s stomp on those little critters and “fumigate” our health.
So let’s say you missed the prevention part and jumped past “go” down to “disease.” Now what? My guess is that you are on at least one, if not two, medications to control your blood sugar and possibly additional medications for high cholesterol or high blood pressure. I know I’m speaking to at least one person reading this right now. Good news there is a way to heal your body from the inside out and reduce the amount of medication you are on – with the possibility of getting you off medications all together.
Here are some alternative approaches to healing this disease or at least sending it into remission:
- Carbohydrate 101: Carbohydrates (carbs) should be from whole foods such as fruits, sweet potatoes, whole grains, beans/legumes and dairy products. Aim for less than 45 grams carbs at each meal and snacks <15 grams carb.
- Include protein and fat at each meal to slow the glycemic response. Lean proteins are best – white meat chicken and turkey or wild fish. Avoid processed meats (i.e. bacon, sausage, salami, ham). Eat protein with each meal 3 times per day.
- Eat more plants! Fiber is your friend. Consume 8 to 10 servings vegetables daily. Beneficial plant nutrients and added fiber slow the glycemic response which helps with blood sugar control. If you are someone who does not like vegetables you should consider adding a fiber supplement to your daily routine. You want to make sure it’s a 100% PURE soluble fiber supplement –> like this one (click HERE).
- Skinny fat — a made up phrase to encourage healthy fats in your meals. Choose more plant-based fats and oils, such as olive oil, coconut oil, canola oil, flax seed oil and hemp oil. Avocado and YES egg yolks are also healthy fats to eat. As with anything, portions matter. Just because an avocado is a healthy fat doesn’t mean you should eat the whole avocado and you’ll reap extra benefits. Eat “skinny fat” with every meal 3 times per day.
- Physical activity for the body, mind and spirit. Exercise should be on your prescription pad for diabetes care and recommended daily. Use a step tracker to aim for 10,000 steps per day. Do yoga and/or meditate daily. The goal is minimum 45 minutes physical activity 5 days per week.
It’s well understood that weight loss, healthful eating, and physical activity are important factors in preventing, managing, and healing diabetes. Simple self-care strategies can be implemented into everyone’s lifestyle. Natural supplements and home remedies can also be included in your diabetes healing process. More information on that topic later…
Above all else, love yourself. Take care and let me know if you have any questions or comments.