Type 2 Diabetes Treatment Without Medication - The Facts - Type 2 Diabetes Breakthrough by Diabetes Loophole   2 months ago

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Type 2 Diabetes Treatment Without Medication
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It's no secret that type 2 diabetes is on the rise in the United States and around the world. But if you've been diagnosed, there's a lot you can do to improve your health — and the best place to start is by changing your lifestyle.
Type 2 Diabetes Treatment Without Medication
If you're ready to make positive changes to help control diabetes, here's how to get started.

Managing Type 2 Diabetes: Improve Your Diet

Keeping close tabs on your diet is a major way to manage type 2 diabetes. A healthy diet for people with type 2 diabetes includes fresh fruits and vegetables, whole grains, beans, lean meats, and low-fat dairy. Focus on eating fruits and non-starchy vegetables, like broccoli, carrots, and lettuce, and having smaller portions of starchy foods, meat, and dairy products. Be especially careful about loading up on foods that are high on the glycemic index (GI), a system that ranks foods according to how they affect glucose levels. High-GI foods include white breads, white rice, and soda.


Managing Type 2 Diabetes: Lose Weight
Type 2 Diabetes Treatment Without Medication
Shedding pounds can improve blood sugar levels and help keep type 2 diabetes under control. And you don’t have to lose a lot of weight to make a difference. “If you already have type 2 diabetes, losing just 10 to 15 pounds can lower your glucose levels,” says McLaughlin.

Managing Type 2 Diabetes: Exercise Regularly

Even without losing a pound, exercise can help keep type 2 diabetes under control.

Of course, the more intense the exercise, the better. In one study of vigorous exercise and type 2 diabetes, women who walked quickly gained more protection from type 2 diabetes than those who walked at a more leisurely pace.

Regular weight-lifting sessions can also help keep blood sugar levels steady. McLaughlin recommends using hand weights or resistance bands for 30 minutes two to three times a week.

Managing Type 2 Diabetes: Control Sleep Apnea
Type 2 Diabetes Treatment Without Medication
Many overweight people with type 2 diabetes also have sleep apnea, a condition in which a person stops breathing temporarily while sleeping.

People with type 2 diabetes and sleep apnea are at higher risk of death from heart attack and stroke. Their blood sugar levels also fluctuate more dramatically while sleeping than in those who have type 2 diabetes, but not sleep apnea, according to one study. These fluctuations have been linked to a higher risk for diabetic complications.


Managing Type 2 Diabetes: Soothe Stress

Stress can make blood sugar levels harder to control, says McLaughlin. Try relaxation techniques to chase away stress. Top-notch stress busters include yoga, tai chi, meditation, massage, and soothing music.

As a bonus, stress relief may help you sleep better, important because studies show that not getting enough sleep can worsen type 2 diabetes. Sleeping less than six hours a night has also been found to contribute to impaired glucose tolerance, a condition that often precedes type 2 diabetes.

Besides yoga, try deep breathing before bed. Other tips to try:

Avoid alcohol, caffeine, and spicy foods at night.
Maintain a slightly cool temperature in your sleep environment.
Block out all light and noise.
Go to bed at the same time every night to establish a sleep schedule.

source: https://www.everydayhealth.com/type-2-diabetes/treatment/managing/

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