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The Only Way To Prevent Or Reverse Type II Diabetes
By Dr Joseph Mercola
It has taken decades, but medical professionals are finally starting to give diet and exercise for the prevention and reversal of type 2 diabetes some well-deserved attention.
"... the new study can give people with the disease hope that through lifestyle changes, they could end up getting off medication and likely lowering their risk of diabetes-related complications," Reuters Health reports. The research, also featured by MedPage Today, demonstrates that diet and physical activity are the answer diabetics have been searching for.
It's worth noting that I do not at all agree with some of the dietary recommendations given to the participants in this study. For example, I believe including healthy saturated fats and avoiding processed liquid meal replacements would be a wise move.
The researchers randomly assigned diabetic participants, who were also overweight or obese, to an intensive program of diet and exercise, in which they were urged to cut calories down to 1,200-1,800 calories per day and engage in nearly three hours of physical exercise per week.
After one year, 11.5 percent of the program participants no longer needed medication to keep their blood sugar levels below the diabetes threshold. Only two percent of the non-intervention group experienced any significant improvement in their condition.
Those who'd had been diagnosed with diabetes more recently saw greater blood sugar improvements on the program. Ditto for those who lost the most amount of weight and/or made the greatest progress in raising their fitness level. The lifestyle intervention group also managed to sustain their remission better over the following 3 years.
The Only Way to Avoid And/Or Reverse Type 2 Diabetes
Amazingly, one in four Americans has some form of diabetes or pre-diabetes. If this is not a clear sign that conventional health recommendations are flawed, I don't know what is. I too have personal experience with this disease. I developed it myself for a short while, when I tried to implement an Eat Right for Your Type program in the late 90s.
Additionally, most of my paternal relatives (my dad included), have, or have died from, diabetes. My personal experience with diabetes and subsequent review of the literature made it very clear to me that virtually every case of type 2 diabetes is reversible.
And the cure for type 2 diabetes has nothing to do with giving insulin or taking drugs to control your blood sugar. In fact, giving insulin to someone with type 2 diabetes is one of the worst things that can be done.
The truth of the matter is that type 2 diabetes is a fully preventable condition that arises from faulty leptin signaling and insulin resistance, both of which are directly diet- and exercise-related. It is NOT a disease of blood sugar.
Recovering Insulin and Leptin Sensitivities
Once you understand that, the remedy becomes clear: To reverse the disease, you need to recover your body's insulin and leptin sensitivities. The ONLY way to accomplish this is through proper diet and exercise. Bariatric surgery, which is being increasingly recommended as a diabetes treatment, will NOT do the trick, and there is NO drug that can correct leptin signaling and insulin resistance..
Adhering to the following guidelines can help you do at least three things that are essential for successfully treating diabetes: recover your insulin/leptin sensitivity; normalize your weight; and normalize your blood pressure.
- Severely limit or eliminate sugar and grains in your diet, especially fructose which is far more detrimental than any other type of sugar.
- Exercise regularly. Exercise is an absolutely essential factor, and without it, you're unlikely to get this devastating disease under control. It is one of the fastest and most powerful ways to lower your insulin and leptin resistance. If you're unsure of how to get started, I recommend reviewing my Peak Fitness program for tips and guidelines.
- Avoid trans fats.
- Get plenty of omega-3 fats from a high quality, animal-based source, such as krill oil.
- Optimize your vitamin D levels. Recent studies have revealed that getting enough vitamin D can have a powerful effect on normalizing your blood pressure and that low vitamin D levels may increase your risk of heart disease.
- Optimize your gut flora. Your gut is a living ecosystem, full of both good bacteria and bad. Multiple studies have shown that obese people have different intestinal bacteria than lean people. The more good bacteria you have, the stronger your immune system will be and the better your body will function overall. Fortunately, optimizing your gut flora is relatively easy. You can reseed your body with good bacteria by eating fermented foods (such as fermented vegetables, natto, raw organic cheese, or raw milk kefir) or by taking a high-quality probiotic supplement.
- Address any underlying emotional issues and/or stress. Non-invasive tools like the Emotional Freedom Technique can be helpful and effective.
- Get enough high-quality sleep every night.
- Monitor your fasting insulin level. This is every bit as important as your fasting blood sugar. You'll want your fasting insulin level to be between 2 and 4. The higher your level, the worse your insulin sensitivity is.