Diabetes is reversible

Type 2 diabetes can be reversed by changes to lifestyle and diet. 

This can then have a positive impact on heart health, cholesterol, inflammation and energy.

• Pre-diabetes – the term is often used to describe blood glucose levels that are not high enough to be diagnosed with type 2 diabetes; it may also increase the risk of other health conditions. 
• When insulin is not produced or used effectively, insulin resistance / diabetes can occur, which increases the risk for a host of other serious health problems such as cardiovascular disease, stroke and cancer.
• Signs and symptoms of elevated insulin levels are: ‘fatty liver’; hunger and cravings for sugar or carbohydrate rich foods; the development of brownish and dry areas of skin particularly around the neck; fluid retention; polycystic ovary syndrome; hair loss to the front and sides (in women).
• There are five steps to help lower insulin resistance –

diet,

exercise,

stress reduction,

sleep

herbs and supplements.

• Dietary recommendations include avoiding consumption of sugary foods, juices, alcohol and reducing portion sizes of white starchy carbohydrates.

Potatoes eaten in their skins such as new potatoes or jacket potatoes, with some extra virgin olive oil or butter is ok in small amounts.

Increase plenty of green vegetables and salads, good fats and protein. 

Limiting or removing bread is helpful.

• Many people still think that fruit is bad, all fat should be avoided, you have to limit eggs and avocados are not good.  These are all untrue
• Exercise is an effective way to lower insulin resistance; taking a walk after eating, moving regularly, taking the opportunity to stand-up when possible and any other exercise that lasts longer than 40 minutes and makes you out of breath and sweating.
• High cortisol, our stress hormone, affects blood sugar, so stress management with exercise, meditation, nature, journaling and sound baths can be very helpful.
• Chronic sleep deprivation is now recognised as a major contributor to type 2 diabetes. So ensure an eight hour ‘sleep opportunity’ every night. This means if you have to get up at 7am, lights off by 11pm. 
• Sleep is affected by both caffeine and alcohol.
• Nutrients that are involved in blood sugar control include chromium, zinc and magnesium, berberine, alpha lipoic acid and vitamin D.
• There is also research showing cinnamon to support blood sugar control.

All of these are simple changes that can make a huge difference. 

I work with pre-diabetic and diabetic clients to guide them through this.

Find out more sam@whatseatingyou.co.uk  07767260374