8.3% of the world has diabetes. Right now, we know of 366 million cases. The rates are rising and should be at 10% in just 8 years from today (2030 estimations).
Certain lifestyle changes can help prevent the chances of developing type-2 diabetes, which is the most common form of the disease. Type-2 diabetes is most commonly triggered by lifestyle choices that promote high levels of blood glucose. Making changes to your way of life can help prevent the chances of developing the conditions. The same is true if you have already been diagnosed with prediabetes, a condition with elevated blood glucose levels that have not yet reached the levels of a diabetes diagnosis. Unfortunately, the majority of those with prediabetes remain undiagnosed. Therefore, all of us should strive to have balanced levels of sugar in the blood.
Based on American data, normal fasting blood glucose level will range from 70-99 mg/dL, prediabetes will range from 100-125 mg/dL, and diabetes will have levels above 125mg/dL. In Japan, fasting glucose levels of 100-109 are considered ‘high-normal’. The National Institute for Clinical Excellence (NICE) in the UK has set a level of 72-99 as normal.
Individuals that are overweight have a higher risk of developing diabetes. This is because being overweight is being in an excess energy state. This means that the system is overwhelmed by the amount of energy being presented to it. One study found that when individuals lost 7% of their body weight their chances of developing diabetes reduced by almost 60%. The American Diabetes Association recommends losing 7-10% of body weight for individuals that have been diagnosed with prediabetes.
Discuss healthy, reasonable weight loss goals with your physician like losing 1-2 pounds a week. (But remember, many physicians have not learned anything about nutrition and this might make that conversation difficult.)
Regular exercise can help you lose weight, boost insulin sensitivity, and lower blood sugar levels. If you currently lead a sedentary lifestyle, these are some great starting goals:
- Limited Inactivity – Every 30 minutes stand up, walk around, or do some light activity for a few minutes.
- Aerobic Exercise – Do some moderate to vigorous aerobic exercise such as brisk walking, running, biking, or swimming for at least 30 minutes most days.
- Resistance Exercise – Increase your strength and balance by weightlifting, yoga, or calisthenics at least 2-3 times a week.
Eating a healthy diet is one of the most crucial steps to reducing your risk of developing diabetes. Fiber-rich foods are your best friend. High-fiber foods like leafy greens, broccoli, legumes, and whole grains help the body slow down the absorption of sugar, fat, and cholesterol. These high-fiber foods are also more filling and energy-rich than the highly processed foods high in sugars and “bad carbohydrates.” Finally, foods that are high in fiber are mandatory to keep a healthy gut biome. The gut biome is key to health.
Stick to healthy fats. Unsaturated fats (both mono- and polyunsaturated fats) promote healthy cholesterol and good heart health. They can help manage weight loss by removing unhealthy saturated fats from your diet. Some examples of healthy unsaturated fats are:
- Oils – olive, avocado
- Nuts & Seeds – almonds, peanuts, flaxseed, pumpkin seed
- Fatty Fish – salmon, mackerel, sardines, fresh tuna, cod
Dr. Warner’s Supplement Recommendations For Diabetes
Increased blood glucose levels can affect a range of different areas of the body including peripheral neuropathy in the hands and feet. Peripheral neuropathy is especially harmful to diabetics as wounds heal slower. Peripheral neuropathy and slow wound healing are a serious combination that can lead to very serious health problems if left unnoticed and untreated. ALA promotes healthy nerve function as well as increases insulin sensitivity.
Berberine mimics the diabetic drug Metformin in its ability to increase insulin sensitivity and lower blood glucose levels in individuals with type-2 diabetes. One study compared the effectiveness of Metformin and berberine. They found the berberine was as good as if not better than Metformin in type-2 diabetics.