How to Prevent and Treat Type 2 Diabetes the Drug-Free Way
Diabetes is one of the many diseases whose treatment and prevention has been a longstanding passion of mine. This is perhaps because most of my paternal relatives (my dad included) have either suffered or died from this debilitating condition.
The latest statistics from the National Diabetes Information Clearinghouse (NDIC) shows that there are at least 26 million people diagnosed with type 2 diabetes, and another 79 million with pre-diabetes, in the United States alone.
These numbers are a very sad testament to the failure of conventional medicine to get to the core of the diabetes problem. Current drug and care recommendations, at best, simply do not work. At worst, they aggravate your problem and potentially lead to complications.
It’s not impossible to opt out of this harmful mode of treatment and to address diabetes naturally. My own father, whom I’ve diagnosed with the disease 18 years ago, is a living proof of this: he recently turned 83 and has been able to continuously keep his diabetes under control without taking a single drug. What’s his secret? Nothing but healthful diet and lifestyle principles.
Nutrition: The Number One Solution
I am a firm believer that any disease can be prevented, treated, or managed with proper nutrition. And diabetes – particularly type 2 diabetes – is not an exception to this.
By some estimates, diabetes has increased over 700 percent in the last 50 years. This suggests two very important facts:
- Diabetes cannot be primarily a genetic disease, since the prior statistic was recorded within the same generation, with essentially the same genetics.
- Something that we have been doing is obviously making us sick, and we need to change it.
That “something” is diet. Your diet can make or break you, whether you’re a diabetic or a pre-diabetic.
For anyone with type 1 or type 2 diabetes, or who is a hair’s breath away from the full-blown disease, it is best to optimize your diet according to your nutritional type. Load up on foods rich in essential nutrients and minerals like omega-3 fatty acids, probiotics, and vitamin D, which can be beneficial not only for diabetes, but for your overall health as well.
More importantly, stay away from primary drivers of diabetes, such as:
- Carbohydrates - The worst insulin offenders are refined sugars and processed carbs, such as white bread, white rice, white flour, white potatoes, biscuits, and cookies. High-complex carbs include legumes, potatoes, corn, rice, and grain products. If you’re a diabetic, these foods should be dramatically reduced in or completely eliminated from your diet regardless of your nutritional type.
- Sugars, specifically fructose - Sugar or fructose leads to insulin resistance, an underlying factor of type 2 diabetes and heart disease, and rapidly leads to metabolic syndrome. It tricks your body into gaining weight by fooling your metabolism, elevates your uric acid, and metabolizes like ethanol (causing toxic effects like non-alcoholic fatty liver diseases (NAFLD).
I strongly advise keeping your total fructose consumption below 25 grams per day. However, it would be wise for most people to limit fructose to 15 grams or less, as it is virtually guaranteed you will be getting "hidden" sources of fructose from just about any processed food you eat. Take note of toxic sweeteners to steer clear of, such as high fructose corn syrup (HCFS), aspartame, sucralose or Splenda, and agave.
- Trans-fats – In the U.S. , the typical French fries, doughnuts, cookies, and crackers have about 30 to 40 percent trans-fat content.
Warning: All processed, refined, and fast foods are guilty of containing complex carbs, sugars, and trans-fats, which spell trouble for your health.
It is just as important for you to get plenty of omega-3 fats from a high-quality, animal-based source, like krill oil. Optimize your probiotic intake, too, as the more good bacteria you have, the stronger your immunity and the better your overall function will be.
Follow my nutrition plan to better avoid fructose and get started on raw, wholesome organic foods for your well-being.
Exercise Your Way Out of Sickness
In contrast to the usual recommendations of avoiding exercises when you have an illness, I personally believe that exercise is an absolutely essential factor for wellness. Optimal amounts of exercise make it highly likely for you to get devastating diseases under control, especially in cases like diabetes.
As a matter of fact, exercise is found to be one of the most potent ways to lower your insulin and leptin resistance. And age is no barrier to exercising, because my 84-year-old father works out for two hours every single day, and has recently added strength training to his regimen.
Tip: start slowly, and then gradually work your way up based on your current level of fitness. If you want to reap more benefits with less workout time, I suggest trying Peak Fitness exercises.
Optimize Your Vitamin D Levels
Having less than optimal levels of vitamin D is a serious matter for your overall wellness. A deficiency in this nutrient can eventually lead you to acquiring or developing an extensive range of health-damaging conditions, including diabetes.
Studies published between 1990 and 2009 in PubMed revealed a significant link between high levels of vitamin D and a lowered risk of developing type 2 diabetes, along with cardiovascular disease and metabolic syndrome.
Fill up your vitamin D tank safely by practicing sensible sun exposure, following these guidelines:
- Do it as near to solar noon as possible.
- Go under the sun in short but frequent times.
- Take note of clouds, pollution, and altitude, which can affect your sun exposure.
- Do not use sun blocks, SPFs, or moisturizers with harmful chemicals. Instead, moisturize your skin with natural coconut oil to get metabolic benefits, too.
- Stop after 20 minutes or until your skin turns the slightest shade of pink. If you have darker skin, stay two to three times longer.
- Wear minimal clothing and expose at least 40 percent of your body.
Note: Safe tanning beds are also useful alternatives, especially during winter and in northerly regions where sun exposure isn’t always an option.