We’re not winning the war on diabetes. That is Fact.
The prevalence of diagnosed diabetes in the US increased by 382% from 108 million in 1988 to 422 million in 2014.
Type 2 diabetes is a major cause of kidney failure, heart attacks, stroke, blindness, and lower limb amputation
Diabetes kills more Americans every year than AIDS and breast cancer combined
In 2012, an estimated 1.5 million deaths were directly caused by diabetes and another 2.2 million deaths were attributable to high blood glucose
If you want to download the 142 page American Diabetes Association provides a.k.a ADA Diabetes guidelines 2019 PDF & PPT click below..
To be honest, the guide is bang average. It walks you through standards of care in diabetes, which has been almost the same since few years back. Nothing new, nothing revolutionary.
The focus has always been heavily on insulin & Pharmaceutical drug like Glucophage, Glumetza, and Galvus. Very little on prevention, and pro active treatment like nutrition; what food to eat, how much you eat, & exercises which will be more likely to solve your blood sugar issue.
If you really want to reverse your diabetes, you need something more than what ADA guidelines recommended above.
I guess that’s why the US haven’t been able to achieve significant improvment in diabetes treatment despite all the advances the U.S have in medicine technology & pharmacy world.
We’ve definitely been looking at the wrong way.
Diabetes treatment needs a more holistic approach. Your lifestyle: i.e: nutrition, type of food you eat, body weight, & exercise can predict whehter you’re diabetic or not.
We need to get our lifestyle right to really get to the bottom of issues.
Please consider the tips below (from one of my clients).
You’re diabetic, if your blood test shows:
Triglycerides: >150mg/dL (1.8 to 2.2 mmol/L)
Fasting blood glucose: > 125 mg/dL(> 5.6 mmol/L)
A1c test: > 5.7%
Irene, 47 yrs-old: How she Cured herself from Type 2 diabetes in 90 days
normal blood sugar
no longer in medication
The big picture:
- You need to be as close to your ideal BMI. The further you’re from your BMI, the higher your chance of suffering from diabetes.
- In other words, you need to lose weight!!
- Now you know why most diabetic people are also usually obese people.
- It is because too much body fat will cause insulin resistance, unstable blood sugar, and metabolic havoc in your body.
You need a slow and steady weight loss plan.
This is What I told Irene. Simple. Focus on 2 things; your nutrition & exercise.
- Nutrition is the key. During the course of our plan
- Intermittent Fasting; 16 hours fasting (from 20.00 to 12.00) and 8 hours eating window (from 12.00 to 20.00)
- Intermitent fasting does 4 things: stabilize your blood sugar, improve your insulin senstivity, let your body burn its fat reserve, and a much easier & healthier eating habit.
- She also had to be under calorie deficit (around 1500-1800kcal/day). 2x meals, 1 snacking.
- Restrict carbohydrates. Maximum 200 gr/day or equivalent to 800 kcal/day from carb.
This means; no room for bread, cookies, donut, cakes, pasta, sugar, candy, french fries, milk, soda, and sweet beverages.
- Your carb sources have to come from high quality whole food like spinach, broccoli, oatmeal, brown rice, a litle bit of potato (the best source of potassium), fruit like berries for antioxidants, and oranges for vitamin C.
- Diabetics are often deficient in micronutrients such as magnesium, b1,b2,b3,b6,b9chromium, & manganese. The good news is the food above are quite rich on these micronutrients.
- Protein 50-60 gr/day. Grass fed beef, fish, chicken.
- Fat 70gr/day. i.e: egg, avocado, almond. You saw it right. We need fat from our diet, as long as the portion is controlled. It’s not the villain that people made it up to be.
The nutrition plan looks a lot, but it’s actually quite easy to follow once you follow it consistently the first 7 days.
What type of exercise do diabetics need?
It’s weight lifting/resistance training; anything that forces your muscles to contract is the best type of exercise for diabetics.
However you don’t want to go crazy. Just start slow and easy.
You only need to do this 3x/week max. @1hour/session max.
- Squat, Push up, dumbbell curls, Sit ups.
- Repetition Range: 10-20 Reps
- If you’re new to exercise you can see some examples here.
- Walking is okay if you have too much body fat to carry in the beginning. Because you certainly don’t want to injure yourself, or damage your joint by doing squat for example. Wait until you lose some weight, then you can introduce resistance exercise slowly.
Maybe you’re wondering why weight lifting?
Here is the scientific explanation:
You need insulin in order to get these GLUT4 vesicles to trans-locate to cell membrane to bring glucose in.
Something that is critically important to understand however, in skeletal muscles this GLUT4 vesicle also can be trans located to the membrane via an insulin independent process, meaning there is no insulin required to do so.
That is skeletal muscle contraction, otherwise known as resistance training, or lifting weight.
Simply contracting your muscles against resistance will allow the GLUT4 vesicles to trans locate, bring glucose in, and NOT requiring insulin.
And according to Michael Baker, an Exercise Physiologist
“..With weight lifting we are able to increase muscle mass and muscle is a really important place for glucose to go. So we increase their muscle mass, they get stronger, and blood glucose control improved. Diabetic people must at least do resistance workout such as weight lifting 3 times per week as a strategy to stimulate the movement of glucose inside the cells.”
So there you go if you combine the 2 elements: Nutrition and exercise. You will lose weight, and improve your insuling sensitivity resulting in a much better blood sugar profile.