Quick Guide to Type 2 Diabetes Prevention
Updated: Jul 21, 2021
Diabetes isn't just on the rise in Pennsylvania ... it is on the rise all over the US. 34.2 million Americans (about 1 in 10) have diabetes and 88 million American adults (about 1 in 3) have prediabetes.
It is extremely important to remember that Type 2 Diabetes is a diet and lifestyle related disease, meaning it is preventable!
Here are our quick tips on preventing Type 2 Diabetes:
• Reduce lifestyle stressors and establish boundaries for emotional well-being.
• Avoid a sedentary lifestyle; even just 30 minutes of exercise daily (aerobic or resistance training) will improve insulin sensitivity, metabolism and mitochondrial health.
• Stay well-hydrated with plenty of pure, filtered water. Drink half your weight in ounces daily.
• Utilize stress management techniques that work well with your schedule and stick to it; meditation, yoga, walking, hiking, massages, journaling, using essential oils or incense, reading, breathing techniques, etc.
• Maintain an ideal body weight or lose weight if needed to improve insulin sensitivity and glucose tolerance.
• Consider food sensitivity testing as these foods can alter blood sugar levels.
• Consider testing for environmental toxins which have been linked to alterations in glucose tolerance. Pesticides and BPA (present in some plastic food and beverage containers) specifically.
• Replenish blood sugar by eating a healthy, high protein breakfast, preferably by or before 10:00 am or within 2 hours of waking; eat every 4 hours to keep insulin and glucose levels normal. Try not to snack.
(grass-fed, free range beef, poultry, pork - bacon/ham, venison, wild caught fish and seafood, beans and lentils, nuts and seeds, quinoa)
• Eat an anti-inflammatory diet that is rich in omega-3 fats; include olive oil, walnuts, flax/hemp/chia seeds, wild caught fatty, cold-water fish, grass-fed beef, nut butters, omega-3 eggs, 2 ounces of dark chocolate (at least 70% cocoa).
• Eat low glycemic foods that are high in fiber like avocado, quinoa, ground flax or chia seeds, legumes such as lentils or chickpeas, and low glycemic fruits and veggies.
• Have several servings of colorful, organic vegetables and low sugar fruits; concentrate on low-glycemic vegetables such as rainbow chard, kale, bok choy, spinach, purple cabbage, asparagus, Brussels sprouts, broccoli and broccoli sprouts, and endive. Low-glycemic fruits include all berries, plums, oranges, apples, peaches, pears, pomegranates and grapefruit.
• If you need to snack - choose healthy proteins and fats such as raw nuts and seeds or nut butters, avocados and guacamole, clean turkey or beef jerky, etc. to balance blood sugar throughout the day.
• Use herbs and spices high in antioxidant and anti-inflammatory properties such as turmeric, rosemary, ginger, basil, and cinnamon.
• Avoid foods that spike blood sugar such as high-sugar snacks and beverages (includes sodas, processed fruit juices), refined carbohydrates, and high fructose corn syrup.
• Avoid high-glycemic cooked vegetables such as white/red potatoes, corn, parsnips and turnips, and high glycemic carbohydrates such as cereals, sweetened granola, bagels, pastas and pastries.
There are also many specific nutrients and natural supplements that can help support blood sugar regulation while you work on correcting your diet and making healthy lifestyle changes. (Always consult with a practitioner before starting new supplements):
• Metabolic Synergy (specifically designed multivitamin)
• Sensitol (supports normal insulin function and cellular metabolism)
• GlucoSupreme Herbal (supports healthy blood glucose metabolism and normal insulin sensitivity)
• Berberine Synergy (supports optimal blood sugar and insulin metabolism, cardiovascular health, and liver health)
• Chromium Synergy (supports optimal insulin function and blood sugar metabolism)
• Certain Fish Oils (provides healthy fats - look for one with vitamin D and K)
• Magnesium (improves glycemic control, improves insulin secretion and action)
• Antioxidants like Vitamin C and E (improves glycemic control and insulin sensitivity)
• ALA (Alpha-lipoic Acid increases insulin sensitivity)
• Cinnamon (supports blood sugar levels already in the normal range)
• Bitter Melon (supports glucose levels, glucose uptake, glycogen synthesis, and glucose oxidation already within normal levels)
*For more personalized guidance contact us for a free 15-minute consultation on how Purely Rooted Nutrition and Wellness can support you. Supplements can be purchased in the Designs for Health and Wellevate Stores on the website.