Diabetes Type II can affect the body in various different ways. Some of its more powerful symptoms include fatigue, blurred vision, headaches, increased thirst, hunger, unexplained weight loss, frequent urination and dry mouth.
All of these symptoms may not be obvious at first as they are often diagnosed during a routine check-up. Diabetes Type 2 in particular is in fact a lifestyle disease and the symptoms may often develop gradually, over a number of years.
The good news is that as this is influenced by lifestyle, it can also be prevented by adopting a healthy lifestyle too. Choosing a healthy lifestyle can prevent many of the devastating symptoms of Diabetes Type II that may otherwise occur.
Here are some of the best ways to relieve symptoms of Diabetes Type 2…
1. Reduce Your Stress Levels
High stress levels can raise cortisol in the body. This is the ‘stress hormone’ that’s made in the adrenal glands and helps to control blood sugar levels.
Constant stress and frustration are often the long term result of problems regulating blood glucose levels. This can cause people to neglect their diabetes care in the long term.
By participating in activities that encourage you to relax such as yoga, tai chi or meditation, you help to reduce your cortisol levels and keep your blood sugar levels more stable.
2. Lose Excess Weight
Being overweight or obese is associated with higher risk of developing Diabetes Type 2. Recent research estimates that obesity accounts for an 80-85% of the risk of developing Diabetes Type 2 in those with a BMI under 22.
Carrying excess weight around the abdomen is the most dangerous, especially for women. Studies suggest that abdominal fat causes fat cells to release ‘pro-inflammatory’ chemicals that make the body less sensitive to insulin so it produces it by disrupting the function of insulin responsive cells along with their ability to respond to insulin.
Insulin resistance is the hallmark of Type 2 Diabetes. Anyone who is obese is at high risk of Diabetes Type 2 and needs to take measures to control their weight.
Staying active with regular physical exercise is one of the most important things you can do to manage your diabetes. Physical activity can help you to improve your body’s sensitivity to insulin and manage your blood glucose (sugar) levels.
This is because physical exercise can lower your blood glucose levels for up to 24 hours following a workout. Exercise helps your muscles to use up more available insulin over time.
If you’re not currently active, it’s important to find something you can easily incorporate into your lifestyle. You don’t have to do it to excess – even walking can have its health benefits. And if you can’t do that, simple stretching exercises such as yoga or tai chi are good recommendations.
Adults are recommended to exercise for at least 150 minutes per week, performing moderately intense aerobic activity, with two days focusing on muscle strengthening, i.e. resistance or weight training. Using these guidelines to start with, you can then focus on creating your own high-intensity interval training workout regime. This involves intense bursts of exercise followed by short recovery periods. This method is known to keep the heart rate up, allowing you to burn fat in much less time.
4. Eat More Plant Based Foods
Avoiding a diet that’s heavy in animal products such as meat and dairy can lower inflammation in the body. Too many meat or dairy products can create too much fat in the bloodstream and this leads to insulin resistance.
Along with avoiding animal products where possible, eliminating grains and refined sugars is recommended as this can make the condition worse.
Choosing to follow a plant based diet can encourage healthy blood glucose levels and this will help with losing excess weight, leading you back to good health.
A plant based diet should include a wide variety of fruits and vegetables, legumes, nuts and seeds. Additionally, there are many good alternatives to dairy products including coconut, hemp, rice or oat milks and cheeses. Plus there are many ways to recreate some of your favourite dishes containing meat or dairy, using whole food vegetarian or vegan alternatives. For inspiration with healthy recipe ideas please visit Really Healthy Foods.
5. Add Cinnamon
It’s wise to avoid all sugary foods if possible – including starchy carbohydrates as they elevate blood sugar levels, causing insulin problems. If you find yourself in a situation where it’s unavoidable and you need to eat foods with high levels of sugar, taking Cinnamon can help.
Many people add Cinnamon to their coffee or desserts, but don’t necessarily think about the health and nutrition benefits.
Ceylon and Cassia are two types of Cinnamon, both of which are derived from the bark of evergreen trees. Ceylon cinnamon is grown in South America Southeast Asia and the West Indies. Cassia Cinnamon is grown in Central America, China and Indonesia.
Ceylon cinnamon bark looks like tightly rolled scrolls, while Cassia Cinnamon is more loosely rolled. Ceylon tends to be more expensive and this is known as ‘true’ cinnamon. Ceylon Cinnamon contains all of the health benefits including anti-clotting, anti-inflammatory, anti-bacterial and anti-fungal, blood sugar regulation and may even enhance cognitive processing.
By lowering blood sugar levels, Cinnamon can potentially keep your blood sugar stable and may even help to lower triglycerides (a blood lipid) and LDL (or “bad”) cholesterol levels.
One study showed that the benefits continued after the 60 day period, even 20 days after participants had stopped taking Cinnamon. In the placebo group, no significant changes in blood glucose or blood lipid levels occurred.
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