How to Knock Out Diabetes Before It Develops
As you know, Type 2 diabetes has reached epidemic proportions in our country. Even children are developing Type 2 diabetes in record numbers.
How do you know if you’re at risk? If you suspect your blood sugar is going up, ask your doctor to order a hemoglobin A1C blood test, which is like doing three months of finger stick tests, all at one time. If your HbA1C is above 5.9 it’s an early warning sign that you could soon develop diabetes. Another red flag that you could soon develop diabetes is if your HDL “good” cholesterol numbers are down and your triglyceride levels are elevated.
But the good news is that even if you’re in the “diabetes warning zone” you can knock it out, before it develops. Here’s how…
1. Lose weight. Shedding extra pounds is the single most effective way to keep diabetes at bay. To help stabilize your blood sugar and lose unwanted pounds, you want to lower your carbohydrate intake, including avoiding products made with white flour and sugar. If you want to sweeten your coffee or tea, add ribose which is sweet, but has a negative glycemic effect. Plus, add blood sugar stabilizing healthy proteins to your diet including organic eggs, wild salmon, buffalo, organic chicken, and lamb.
2. Make these 5 foods part of your low-carb diet: avocados, nuts (macadamia nuts, walnuts, and almonds), chick peas, lentils, and broccoli. All of these foods require very little insulin for your body to process, and they help to slow the release of glucose into your bloodstream.
3. Exercise your way out of trouble. Daily exercise, such as 30 minutes of brisk walking, not only helps you shed extra pounds, it helps to build muscle. More muscle helps your insulin receptors to function far more efficiently. Don’t like to walk? Yoga, Pilates, tennis, and golf (without a golf cart) are great options as well. The best exercise you can do is one that you enjoy and will do regularly.
4. Supplement your way to better blood sugar. Cinnamon helps to supports insulin sensitivity and function, I recommend eating ½ to 1 teaspoon of cinnamon a day. Gymnema sylvestre extract (300 mg daily) slows the release of glucose into your bloodstream. You can also help to protect against the oxidation of excess blood sugar with alpha lipoic acid (ALA) (100-300 mg daily).
If you already have diabetes, the exact same steps can work to help you control your blood sugar.
Now it’s your turn: Have any of these diabetes prevention methods worked for you?
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Dr. Stephen Sinatra is a highly respected and sought-after cardiologist and nutritionist with more than 30 years of clinical practice, research, and study. His integrative approach to heart health focuses on reducing inflammation in the body and maximizing the heart's ability to produce and use energy. More About Dr. Sinatra
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