Lifestyle Changes Can Stop Diabetes

 

Today we will have a brief talk about preventing pre-diabetes and therefore stopping diabetes in its’ track. This is possible if we engage in some lifestyle changes. Yes, lifestyle changes can stop diabetes. We will be focusing on type 2 diabetes in this article, but before we do so, let us take a look at type 1 and 2 diabetes.

Type 1 Diabetes

Some notes on type 1 diabetes:

  • Diagnosed mostly in children and young adults.
  • The body either produces little insulin or none.
  • Please note that the body needs insulin to convert sugars and starches into energy to fuel the body.
  • It is often said that type 1 cannot be cured, just managed/controlled. This is mainly achieved through diet and insulin therapy.

Type 2 Diabetes

Here are some notes on type 2 diabetes:

  • Diagnosed mainly in adults.
  • The body produces insulin but has a lame response to the insulin produced.
  • Type 2 can both be prevented and reversed, through a lifestyle change of eating whole foods and becoming physically active.

Prevent and Cure Type 2 Diabetes

The prevention and cure of type 2 diabetes are as simple as the bullet points below:

  • Eat
    • Fruits
    • Vegetables
    • Lean animal protein
    • Whole grains
    • Nuts and seeds
  • Exercise
  • Lose excess weight. It has been documented numerous times that when we lose the excess weight our blood glucose numbers usually gets lower.

Time to Act

I am purposely keeping this article brief and making it easy to read by using bullet points where possible. Here are some lifestyle changes I made to control my blood glucose:

  • Eat a lot of vegetables, especially the non-starchy ones.
    • Cabbage
    • Callaloo
    • Spinach
    • Pak choy
    • Lettuce
    • Cucumber
    • Carrots
    • Cho Cho
  • Eat a diet rich in fruits, including berries and a lot of citrus fruits when in they are in season:
    • Limes
    • Lemons
    • Oranges
    • Tangerines
    • Apples
    • Pineapples
    • Kiwi
    • Grapes
    • Blueberries
    • Strawberries
    • Raspberries
    • Cherries
    • Grapes
    • Chinese star fruit
  • Plant Proteins
    • Red kidney beans
    • Cannellini beans
    • Black beans
    • Pinto beans
    • Lentils (all types)
    • Split peas (all types)
  • Nuts and seeds
    • Peanuts
    • Cashew
    • Pistachio
    • Almonds
    • Walnuts
    • Pumpkin seeds
    • Chia
    • Flaxseed
  • Animal Proteins
    • Chicken, especially the breast
    • Turkey breast
    • Fish (Salmon, mackerel, sardines, etc.)
    • Beef
    • Mutton

Lifestyle changes to stop diabetes

The Fruits of my Labor

  • Fasting blood sugar between 6.0 to 7.5 (108 to 135). Note I was getting readings of 16 to 18 (288 to 324) prior to the change. I must also admit that I had some pretty low readings before during the days and so I try to keep the readings a bit higher when going to bed in order to avoid it falling too low in my sleep.
  • I am on less medication now, including my blood pressure meds.
  • My blood pressure is mostly in the normal range.
  • I lost over 40 pounds. I am at a plateau phase now, so I know I need to do something a bit different for awhile. Yes, I need to exercise regularly and cut my portions for some days. To be honest, some days I am less than perfect with my eating. Thank God those days are few and far apart, but they can still highjack your weight loss efforts.
  • I have more energy than I have had in years. I am now walking faster and even running up and down the stairs at work.
  • My tendonitis rarely hurts and the pain is no longer severe.
  • I have not had arthritic pain for over six months now. Note, I dreaded the cold times due to the pain I would feel. Now, I can enjoy being cool.

Conclusion

It is indeed a fact that our lifestyle can and will affect our blood sugar. This means that the foods we eat can cause us to be pre-diabetic and eventually diabetic. The good news is that eating more vegetables, fruits, beans, legumes, lean animal protein, seeds, and nuts will help us to control our blood glucose.

When we combine a diet of whole foods, (with most of it coming from plants) with exercise, then the results are more promising. Yes, it is possible to reverse diabetes given a little time and a whole lot of discipline.

The time to act is now. Controlling and even reversing diabetes is possible.

For more information, please take a look at the following books:

  1. The End of Diabetes.
  2. Diabetes: The Most Effective Diabetic Superfoods to Reverse and Prevent Diabetes.
  3. The Complete Book of Enzyme Therapy.

 

Medical Disclaimer

 

Contact Details: josephine@howtocontroldiabeteswithdiet.com

 

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8 Comments


  1. // Reply

    Great and informative. Thanks for sharing, I think this is really important:)


  2. // Reply

    Hi Josephine,
    congrats on losing the weight and getting your blood sugar levels down.
    You are living proof that changing your diet can impact and change whether you have diabetes or not.
    I hope people will take note and end their diabetes through changing their lifestyle. It’s a long road but well worth it!


    1. // Reply

      Thank you, Dinh. It is important that we continue to share with others and pray that they too will make the necessary changes. All the best and thanks for dropping by.


  3. // Reply

    Hello Josephine, thanks for another beneficial post for preventing or even reversing diabetes. This is among the many diseases that are on the increase generally and sadly also in younger people/children. It is good to know that the right diet, exercise and other healthy life-style changes can make such a big difference. Those who are most predisposed to having diabetes in later life could do well reading and acting on the information given here.

    I was pleased to read about your own success story in several areas of your life. With perseverance and discipline and making any necessary adjustments may this trend continue. Our health is really our greatest wealth.


    1. // Reply

      EJ, your words are kind and comforting, for which I say thank you. May I encourage you to continue to read and also share these posts with loved ones. I pray that you will continue to be blessed.


  4. // Reply

    I find this article to be the most interesting I’ve read on this site. Losing fat is indeed one of the ways that *might* cure diabetes. That is something the majority of overweight people can do themselves – better their diet and start exercising.


    1. // Reply

      Yes, losing weight “might” be the cure for some diabetics, but, it appears to be the answer for most of us. I however like to warn that it must be a lifestyle change, because once we return to eating some foods the numbers will climb again. Thanks for your input Bob.

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