Type 2 diabetes is a chronic disease that occurs when the body cannot properly use insulin, and sugar increases in the blood. Although there are several treatments, you can also help your medication using natural methods to change it.
Also Read A nutritionist says
On May 23, Fitness Coach Alvin switched to his Instagram page “Fitness Alvin” to share 6 things that can be done to naturally change type 2 diabetes. “More than 90 million Indians have diabetes or preedia. Alvin suggested 6 things you can start doing at once:
1. Lose Visceral Fat – the root cause
According to the fitness coach, studies show that the loss of 10-15 kg has led to diabetes remission in 86 percent of participants. “Visceral fat (especially around the liver and pancreas) causes insulin resistance,” he explained, and suggested focusing on the loss of fat, not just to control blood sugar.
Do this:
• Calorie deficiency through true food
• High -conductive meal (1.5 to 2 g/kg body weight)
• 30-45 minutes of exercise daily (strength + walking)
2. Eat for blood sugar, not just “less sugar”
“Forget about emergency diets. Simplify the low glycemic load (GL),” he explained. Here is a list of low GI products that Alvin suggested in a previous message. Nutrition with a low level see reduces glucose spikes in post-milli and improve HBA1c.
Eat more:
• constant vegetables (sticks, bhindi, broccoli)
• Fruit with low GL (apple, berries, orange)
• Rich with protein foods (eggs, troop, tofu, fish, panel)
• Good fats (nuts, seeds, avocado, melted butter)
Limit:
• White rice, Maida, sugar
• fruit juices and sweet drinks
• treated snacks and sweets
3. Go, especially after eating
“In just 15 minutes, after eating significantly reduces blood spikes (Diabetes Care, 2013),” Alvin said. He suggested:
Move every day:
• 8000-10 000 steps
• Training resistance 3x/week
• 10-15 min walking after lunch and dinner
4. Manage stress + improve sleep
According to the fitness coach, “chronic stress = high cortisol = greater insulin resistance”. In addition, poor sleep means poor glucose control.
Strive for:
• 7-8 hours of sleep
• Evening routine shooting
• Stress -editors: breathing, meditation, magazine, outdoor time
5. Monitoring Progress – Don’t only guess
Fitness coach suggested tracking these three factors weekly:
• glucose in the blood on an empty stomach (<100 mg/dl)
• HBA1C (<5.7%)
• waist circumference (↓ belly fat = ↑ sensitivity to insulin)
Bonus: Use CGM (continuous glucose monitor) to detect the sugar.
6. Consider these natural benefits (optional evidence)
Alvin warned that before taking AIDS, you should always consult your doctor and suggest consuming:
• Berberin: Natural metformin, similar to the effect
• cinnamon: can increase insulin sensitivity
• Vitamin D, magnesium, omega-3 to support metabolic health
According to the fitness trainer, the signs of the reversal include:
• fasting glucose <100 mg/dl
• HBA1C <5.7%
• No medicines, sustainable sugar, high energy
Note for readers: This article is intended only for information purposes rather than to replace professional medical advice. Always seek the advice of a doctor with any medical issues.
