12/26/2018 Where I’m At Today, A Time of Gratitude
Wednesday, December 26, 2018
Today is a good day.
I have reflected and here are the six steps I used to help reverse my Type 2 diabetes:
1. Eliminated the Sugars and the Wrong Carbs
My diet was full of refined carbohydrates which created high insulin levels and lead to insulin resistance, which finally turned into Type 2 diabetes. Chronically high insulin levels (810 blood-sugar) started leading me to many health problems, including inflammation, high blood pressure, increased risk of cancer, depression, cardiac arrest and coma. The most important way to reduce my risk of type 2 diabetes was to eliminate many items in my diet. This was accomplished by learning all the secrets in reading food labels.
2. Started Eating A Wholesome Diet
I started eating a diet full of unprocessed whole foods that helped balance my blood sugar levels, reduce oxidative stress and rid my body of inflammation. The nutrients found in whole foods also improved my body’s detox process to prevent or reverse insulin resistance and diabetes. I made sure to eat plenty of fruits and vegetables, along with omega-3 fatty acids. Although with fruits I had to abstain from them for six months coming out of the hospital to help get my sugars down quicker. Now I need to eat enough fruits to help fuel my vigorous workouts.
Staying active has done wonders for my health. Today I am an avid weightlifter, but that wasn’t the case in the beginning. I started out with just 5 minutes of brisk walking that helped to get my heart rate up. I eventually started jogging/running three to four miles a day. I had to find a workout that I enjoyed and incorporated it into my daily routine. Vigorous exercising helped to balance my blood sugar levels and lower my insulin levels.
4. Got Enough Sleep
Getting enough sleep was a vital part of keeping my body healthy and ensuring that everything functioned properly. The lack of sleep was damaging my metabolism, causing sugar spikes and carb cravings, which then increased my risk of type 2 diabetes. I was to make sure I was getting about eight hours of uninterrupted sleep each night.
5. Reduced my Stress Levels
Chronic stress wreaked havoc on my body. It caused increased levels of insulin, cortisol and inflammation, among many other health issues. This caused weight gain, insulin resistance and eventually, type 2 diabetes. Managing my stress also helped balance my blood sugar levels to reduce my type 2 diabetes. Today, I learned how to meditate as I jogged and began taking up yoga.
6. Kept Track
Research has shown that people who track their results lose twice as much weight as those who do not. If your weight is putting you at risk for type 2 diabetes, find a healthy weight loss program and track your results, I found that SparkPeople worked for me. I had to make sure I was also getting the right nutrients to help balance my blood sugar levels while I worked to reverse the diabetes. I was eating a healthy, well-balanced diet and choosing the proper foods as to avoid suppliments or to replace them with the proper foods. This logging was very important because it helped to keep my mind from playing tricks on me. Today I have learned I have to be accountable to myself.
Today, two months later, after I am off all medications and it has been twenty-two months since I’ve been in the hospital that my blood-sugar seems to have stabilized and it is now at an 88 average. I currently take my blood tests three times daily and will eventually, take it to twice a day, mornings and night.
I need to stay dedicated to the program because I know I could backslide at any time.
Thank-you for all the feedback and support from everyone.