Tremendous advances made by medical science in the treatment of disease have fostered an ethos in which prescriptive cures obscure other, more intuitive approaches to healing. However, in recent years evidence has proven what many consider the true secret to healing the natural way – exercise and a healthy diet. In fact, type 2 diabetes has reached near-epidemic proportions in the United States and elsewhere in the developed world.
While the typical approach would be to rely on a pharmacological approach, making lifestyle changes also can have a positive impact on diabetes sufferers. A National Institute of Health study showed that healthy eating and regular physical activity resulted in weight loss and improved diabetes management in thousands of overweight subjects over a four-year trial period. Dozens of studies have revealed that patients who exercised approximately 150 minutes per week reduced their risk of type 2 diabetes by more than 25 percent in comparison to those who got no exercise.
Eating right
The benefits of a healthy diet are well-documented. However, type 2 diabetes patients may only have a vague understanding of what “eating right” means, or may be inclined to ignore healthy foods (and doctor’s orders) in favor of the unhealthy foods that play a major role in their condition. Frozen or fresh fruit, beans, lean meats, whole grains, green leafy vegetables and fat-free dairy products should be a part of every diabetes patient’s diet. Processed foods, which rank high on the glycemic index, and fast foods should be avoided at all costs and high-fat, high-sodium snack foods should be replaced with alternatives such as nuts or yogurt. Yet many diabetes patients who improve their eating habits fail to control their weight and condition by failing to incorporate exercise into their weekly routines, which is as important in the management of type 2 diabetes as healthy eating.
Exercise and weight loss
The Centers for Disease Control reports that your risk of developing type 2 diabetes can be reduced as much as 7 percent with only moderate weight loss. For someone who already has type 2 diabetes, losing just 10 pounds will lower glucose levels. There’s more to it than dropping a few pounds, especially for those who have trouble keeping it off. It’s important to maintain a program of regular exercise. Some experts recommend a routine interspersed with bursts of high-intensity activity and weight-lifting exercises. In general, 30 minutes a day of brisk exercise is recommended.
A soothing environment
Stress is a major contributor to a long litany of physical afflictions, from migraines and nausea to heart trouble and adrenal problems. For people with type 2 diabetes, stress means elevated blood glucose levels, a dangerous condition if left unaddressed for too long. Meditation, yoga and exercise can reduce your stress, but alleviating its effects is largely a matter of trial and error and figuring out what works best for you. A healthy, relaxing home environment can also have a soothing effect on both mind and body. A Princeton University study found that clutter undermines one’s concentration and cognitive functioning. Creating a neat and orderly home decorated with houseplants and aesthetically pleasing artwork can do much to keep your stress levels under control.
A holistic approach
Scientific evidence proves that managing illness and combating disease requires a holistic approach that’s largely been ignored by the medical community until recently. Multiple studies have shown that regular exercise and a diet featuring whole grains, lean meats, vegetables, fruit and beans figure prominently in the management of type 2 diabetes and other diseases. A holistic, healthy lifestyle should also include a relaxing home environment that mitigates the effects of stress.
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