2 Steps to Treating Type 2 Diabetes without Medication

diet and exercise

There’s no denying that diabetes is a nasty disease. It affects the entire body and can lead to devastating complications involving the nerves, kidneys, eyes, and feet.

The worst part about diabetes? It keeps spreading! Experts predict that more than 53 million Americans will have diabetes by 2025. When compared to 2011, that’s an increase of 64 percent.

Type 2 diabetes is the most common type of diabetes. In recent years, researchers and doctors have been paying special attention to the role that obesity plays in this disease. Reports show that being overweight is a critical risk factor and that losing just five to ten percent of total body weight can be extremely effective in treating type 2 diabetes.  Here’s how . . .

Step 1: Nutrition

Following a healthy and balanced diet is a critical part of managing type 2 diabetes. Individuals don’t need to go on a crash diet to have a positive impact on their condition. Most overweight patients can use this formula to calculate their dietary needs:

  • Current weight  x  10  –  500/1000 calories = daily intake

For example, a woman who weighed 300 pounds would regularly need to eat 3000 calories per day to stay at her current weight. If she was interested in losing weight to treat her type 2 diabetes, she would subtract 500 or 1000 calories from that amount. Her initial recommended daily intake would be 2000 to 2500 calories.

In addition to calorie counts, type 2 diabetics should also pay attention to what they are eating. Experts recommend that 45-65 percent of calories come from carbohydrates. Approximately 10-30 percent of calories should come from protein and less than 30 percent should come from fats.

These are some of the best foods for type 2 diabetics:

  • Whole grains
  • Nuts
  • Non-starchy vegetables
  • Leafy greens
  • Fish
  • Fruit
  • Low-fat dairy

Step 2: Exercise

When it comes to treating type 2 diabetes, diet and exercise go hand-in-hand. Exercise not only helps diabetics lose weight, but it also has a positive impact on insulin levels even if weight stays the same.

Just like eating healthy, starting an exercise routine doesn’t have to be a drastic change. Most diabetics can see great results just by engaging in 30 minutes of brisk walking or other moderate exercise at least five days per week. Lifting weights and practicing stretching exercises are also beneficial.

Diabetics should try these tips for getting active:

  • Talk to your doctor about exercise recommendations
  • Check blood sugar before and after exercise
  • Exercise with a friend or wear a bracelet that identifies you as a diabetic

With a commitment to a healthy diet and modest exercise, type 2 diabetics can expect to lose one or two pounds per week. This may not seem like much, but even losing a small amount of weight can help lower blood glucose levels and encourage the body to use insulin more effectively.

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