Diabetes is a medical condition that affects an enormous number of persons in the U.
S.
The number of type 2 diabetics, keeps increasing every year.
The primary reason is the diet.
We don't give much though to what we consume and eat what is readily available, but then discover that we are eating a lot of junk.
Mostly because healthy food is more expensive and harder to obtain.
We have a choice on what we eat, but it really is difficult to at times to find the right foods.
Fresh fruits and vegetables are actually not that readily available, especially in lower economic communities where shoppers actually have to a premium for not so fresh fruits and vegetables.
The more affordable foods are almost always the things that make us sick in the long run and cost a lot more in the long run.
Once you discover that you have type 2 diabetes, it is too late to reverse it.
It is too late to put in a lot of effort to try and avoid getting it and too late to reverse it.
What we can do is control it.
Generally drugs are used to control type 2 diabetes, but there are alternatives.
There are all kinds of side affects from taking drugs, among them is death or coma from an overdose.
The number of proposed food supplements to control diabetes is almost endless, but those are not necessarily the best ways to control type 2 diabetes.
The same is true for pre diabetes.
A better approach and probably the best approach is to make changes to your diet and exercise.
It is a very safe approach.
It means giving up all the junk food and it means eating relatively boring meals and it means having to exercise.
At first it seems like an impossible task.
A sedentary lifestyle with a heavy consumption of junk food is how we become diabetic in the first place.
We suddenly have to not only eat food we don't like, but we have to inconvenienced and have to exercise to top it off.
The foods we need to avoid are those foods that keep the glucose levels down as well as those foods we have been told a million times to avoid.
We need to avoid fast food, red meats, and foods heavy on fat and cholesterol.
We need to avoid the bacon, the sausage, the hamburgers, the hot dogs, the liver, the juicy steaks, and anything made from flour such as bread and pasta.
The typical meal should include a wide variety of vegetables of different colors and chicken, turkey, and fish.
We need to eat fish two or three times a week and preferably small fish.
The bigger fish tend to have buildups of undesirable things, such as mercury.
Fruit is often thought as being a very healthy food, but not so if you are diabetic, a little bit of fruit is okay, but the gigantic foods such as the one pound apples need to be avoided.
Carrots and any other natural foods heavy on sugars need to be avoided.
Exercise is the second component to controlling type 2 diabetes.
Exercise does not have to be vigorous.
Increasing the heart rate to get to about 50%-70% of the maximum performance is enough to get the best results.
A high heart rate, actually is not as helpful as we would think, makes the heart stronger, but generally the best benefit from exercise for type 2 diabetics is a reduction in weight.
A heart rate of about 110 beats per minute for about 1 hour a day four days a week is enough to lost weight to improve glucose control for a typical 45 year old that is overweight.
The exercise itself burns excess glucose and the weight loss improves glucose control.
Walking on a tread mill at 2.
5 miles per hour is probably sufficient for most diabetics to get a heart rate sufficient to be at the optimal fat burning level of around 110.
In six months a typical type 2 diabetic would lose about in six months 20-30 pounds that would make an enormous difference.