According to the U.S. Department of Health and Human Services, there are approximately 25.8 million Americans with diabetes, 79 million pre-diabetics, and 7 million undiagnosed cases of diabetes. About 95 percent of adults in the U.S. with the disease have type 2 diabetes, also known as adult-onset diabetes, which can often be controlled or even eliminated through a combination of lifestyle and dietary changes. Here are 5 drug-free ways to control type 2 diabetes:
Achieve and Maintain a Healthy BMI
Adults with a high body mass index, also known as BMI, are at heightened risk of developing advanced complications from type 2 diabetes. Problems stemming from being and overweight diabetic can include cardiac disease, kidney and liver failure, vision problems and nerve damage. Individuals whose BMI are in the range of “overweight” often see improvements in their blood sugar, cholesterol and blood pressure levels when they lose as little as ten percent of their body weight.
Exercise
Physical activity helps the body to both shed unwanted pounds and improve the efficiency of insulin production by the pancreas, which is essential for maintaining healthy glucose levels. Even moderate exercise like a brisk daily walk can have a big effect on diabetes, because activity forces the body's muscles to absorb glucose, leading to lowered blood sugar levels. Working out is also a great way to relieve stress and keep levels of the belly fat-inducing stress hormone cortisol in check while reducing the risk of heart disease and stroke, conditions related to diabetes.
Eat 5-6 Small Balanced Meals Throughout the Day
People with diabetes often have difficulty controlling their blood glucose levels, experiencing dramatic increases after eating a large meal then having their levels dip very low 2-4 hours later. These extreme fluctuations in blood sugar levels can be minimized by eating 5-6 small healthy meals throughout the day, which helps keep a steady amount of glucose in the bloodstream at all times.
Increase Your Dietary Fiber
Medical studies have shown that consuming a high-fiber diet can help diabetics control their blood sugars, as well as lower LDL (bad) cholesterol and triglyceride (fat in the bloodstream) levels. Fiber helps control appetite which may help some patients loose excess weight. The American Diabetes Association recommends adults eat at least 24 grams of fiber every day.
Know Your Blood Sugar Levels
Regular monitoring of blood glucose levels is a great way for people with diabetes to make sure their glucose levels aren't too high or low. Patients can check their levels at home using a small self-test machine known as a blood glucose meter which involves placing a tiny drop of blood on a test strip. Testing blood sugar helps patients understand the effect that exercise, food and medication has on their blood sugar levels, and using this information, diabetics can adjust their diet and activity levels to help achieve stable blood glucose levels.
By: Janice Balthazar
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