Hey Fam, Master Coach G here on Thriving After 50 "Mind Body Soul" And today I I'm talking about how to reverse type 2 diabetes Reversing type 2 diabetes is possible for many people through lifestyle and dietary changes, but it requires consistent effort and guidance from healthcare professionals. Here’s a holistic approach: 1. Adopt a Low-Carbohydrate, Whole-Food Diet • Focus on low-glycemic foods: Non-starchy vegetables, healthy fats (e.g., avocados, nuts, seeds), and lean proteins. • Reduce or eliminate refined sugars and processed carbohydrates. • Consider intermittent fasting or time-restricted eating under professional guidance. • Incorporate fiber-rich foods (chia seeds, flaxseeds, leafy greens) to stabilize blood sugar. 2. Exercise Regularly • Aerobic exercise: Walking, cycling, or swimming improves insulin sensitivity. • Strength training: Builds muscle, which helps in glucose utilization. • Aim for at least 150 minutes of moderate activity weekly. 3. Maintain a Healthy Weight • Even a 5-10% reduction in body weight can significantly improve insulin resistance. • Focus on sustainable habits rather than crash diets. 4. Manage Stress • Chronic stress elevates cortisol, which can worsen blood sugar levels. • Practice mindfulness, meditation, yoga, or deep breathing exercises. 5. Improve Sleep Quality • Aim for 7-9 hours of sleep per night. • Poor sleep disrupts hormones that regulate blood sugar. 6. Monitor Blood Sugar • Regular monitoring helps identify patterns and adjust lifestyle choices. • Keep a log to share with your healthcare provider. 7. Address Nutritional Deficiencies • Consider supplements like magnesium, chromium, and omega-3 fatty acids, which may improve insulin sensitivity. • Work with a naturopath or healthcare provider to test for and correct deficiencies. 8. Seek Professional Guidance • A Certified Diabetes Educator (CDE), dietitian, or naturopath can provide personalized recommendations. • Medications or insulin may need to be adjusted as lifestyle changes take effect. 9. Consistency is Key • Sustained improvements come from long-term lifestyle changes, not short-term fixes Consider Naturopathic Approaches • As a Certified Naturopathic Practitioner, you can explore additional natural remedies tailored to individual needs, such as herbal medicines (Gymnema sylvestre, Cinnamon), and detoxification protocols. Reversing type 2 diabetes requires consistency, patience, and support. While many people achieve remission, regular follow-ups and lifestyle maintenance are key to long-term success. Would you like more information on a specific strategy To create a detailed and tailored plan for reversing Type 2 diabetes, let’s break it down into manageable steps across key areas. Each section will include actionable tips to help you adopt and sustain a diabetes-reversing lifestyle. 1. Set a Foundation Understanding Your Health • Blood Work: Consult your doctor to evaluate HbA1c levels, fasting glucose, insulin resistance, and lipid profiles. • Track Progress: Use apps or journals to monitor blood sugar, diet, weight, and activity. 2. Develop a Sustainable Diet Plan Weekly Diet Breakdown: 1. Breakfasts: • High-protein smoothies with spinach, chia seeds, and unsweetened almond milk. • Eggs with avocado and sautéed greens. 2. Lunches: • Grilled chicken salad with olive oil dressing. • Lentil soup with a side of steamed vegetables. 3. Dinners: • Baked salmon with quinoa and roasted asparagus. • Stir-fried tofu with cauliflower rice. 4. Snacks: • Nuts (almonds, walnuts) in small portions. • Fresh fruits like berries (low glycemic). Additional Dietary Guidelines: • Limit Added Sugars: Avoid sweetened beverages and desserts. • Drink Water: Stay hydrated to aid metabolism and control hunger. • Experiment with Fasting: Intermittent fasting (e.g., 16:8 method) may improve insulin sensitivity. 3. Commit to an Exercise Regimen Weekly Workout Plan: • Day 1: 30 minutes brisk walking + 15 minutes strength training. • Day 2: 20-minute jog or cycling + yoga. • Day 3: Rest or light stretching. • Day 4: Resistance band exercises + 20 minutes of cardio. • Day 5: Long walk or hike (45 minutes). • Day 6: Swimming or dance for 30 minutes. • Day 7: Rest. Note: Start small if you’re inactive, then increase intensity as you gain fitness. 4. Manage Stress Proactively Daily Stress Management Routine: • Morning: 10 minutes of deep breathing or meditation. • Afternoon: Short walk outdoors to ...
