When you have been diagnosed with Type 2 Diabetes, you may be in a sort of denial. Because you aren’t experiencing many of the complications, you may not even consider yourself sick. But the reality is that you are, and that understanding is the first step you have to take. If you do not fully understand the diagnosis, then you can not take steps to manage the disease and possibly reverse it.
Step One: Understand the Disease
Type 2 Diabetes, while mostly preventable, results from genetics, inflammation, stress, lack of exercise and poor diet. The way these things cause someone to develop diabetes is not entirely known, but doctors understand how the disease develops. Basically, the body stops using insulin properly, allowing glucose to build up in the blood. If it is not managed, it can result in complications that lead to amputations, blindness, and kidney failure.
To prevent the complications, you must work with someone who can help you manage the disease by helping you with proper eating habits, exercise or medication. If you can manage your disease well, your blood sugar levels should return to normal and even reverse the disease.
Step Two: Develop an Exercise Plan
Studies have shown that just 20-30 minutes of exercise a week will be effective in helping your body manage the disease. While strenuous workouts are effective, it sometimes is best to start slowly if you have been inactive for a long time. Walking, jogging or swimming are good starts. Once you have been active a while, you can introduce more cardio into your regimen. The important thing is to be active, which helps your body use glucose.
Step Three: Start a Proper Diet
When managing your Diabetes, you should understand how food interacts with your body. Certain high carbohydrate foods release sugar into your bloodstream faster than others, whereas foods like whole grains help to slow the release of sugar. This range is known as the glycemic index. Foods that are high on the index include white potatoes, sugary food, high fructose corn syrup, white bread, and pasta. On the other hand, food such as fruits, vegetables, and whole-grain rice help to regulate blood sugar.
Step Four: Reduce Stress
Just as with food, stress can cause your blood sugar to rise. For those suffering from Type 2 Diabetes, stress relief is an important part of any management plan. Find activities, such as listening to music or sitting outside that help you to de-stress. It is also important to reduce stressful activities.
Step Five: Find Help
When looking to complete these steps, it is important to find guidance and accountability. While medications work for many, they can often be unnecessary. If you have been recently diagnosed with diabetes, we can help you manage or reverse the disease. Contact us today to speak with someone who can help you. You don’t have to go down this road alone.
Advanced Functional Medicine offers a whole new way to understand and look at chronic illnesses fromˇdiabetesˇtoˇheart disease;ˇautoimmune diseaseˇtoˇfibromyalgia;ˇthyroidˇto anxiety, and more. Dr. Matthew Willis, DC, DABCI and Dr. Sonia Mohan, MD are dedicated to treating the root causes of chronic disease by using t