If you’re at risk of developing type 2 diabetes or have prediabetes, here are five natural remedies you can start now to help take back control of your health.
When your baseline blood sugar level Higher than normal, but you haven’t reached the diabetes diagnosis threshold, you may have prediabetes, a condition that often has no symptoms but is still considered a serious disorder.
According to the Centers for Disease Control and Prevention (CDC), prediabetes is a “big problem” that puts you at risk of developing a more serious disease. Type 2 diabetesAnd the Heart attack And the brain attack.[i] Surprisingly, as many as 1 in 3 adults, approximately 88 million Americans, have prediabetes, but most of these individuals do not know they have it.[ii] risk factors for prediabetes It is the same as type 2 diabetes:
- Age 45 and over
- A parent or sibling with type 2 diabetes
- Physically active less than three times a week
- Have gestational diabetes or have given birth to a baby weighing 9 pounds or more[iii]
If you have received a diagnosis prediabetes If left unchecked, prediabetes can progress into type 2 diabetes and a host of negative health effects, including an increased risk of kidney failure, blindness, nerve damage and amputation. parties and more.[iv]
Prediabetes: a lifestyle disease
Prediabetes is a serious warning sign that it’s time to make important lifestyle changes. Ignore the risks and you may experience a deteriorating quality of life and serious health consequences. The good news is that prediabetes, and often type 2 diabetes, can be prevented by making a few major adjustments to your daily regimen.
Here are five such diabetes remedies that you can implement today that will guide you on a healthier and more energetic path so you can get the most out of your days, and more days to enjoy.
1. Vitamin D
Vitamin D is associated with many important health benefits, including supporting the strength of bones, muscles, and nerves. It helps activate your immune system to fight off invading bacteria and viruses.[v] High quality supplement Vitamin D, or produced naturally in your skin by exposure to sunlight, may also help prevent the development of diabetes if you’re currently at risk.
In 2018, researchers published the results of a meta-analysis of controlled clinical trials that evaluated glycemic outcome measures for adults with prediabetes, overweight, or obesity. 28 placebo-controlled trials representing 3,848 participants were included in the final analysis, which showed that vitamin D supplementation significantly Improved blood sugar measurement قياس and insulin sensitivity and may be useful as part of a preventive strategy for type 2 diabetes.[vi]
A 2019 study evaluated the effects of vitamin D supplementation in people with diabetes. A meta-analysis reviewed the effects of vitamin D on blood sugar and insulin sensitivity, among other biometrics affected by diabetes, in patients diagnosed across 37 studies.
Vitamin D levels were found to be much lower than normal among diabetic patients, indicating an increased need for supplementation. Boosting vitamin D levels resulted in Better blood sugar control السكرIt is suggested as an adjunct therapy with other treatments.[vii]
2. Playing sports
The health benefits of physical activity are legendary and when compared to the negative effects of a sedentary lifestyle, the choice to become more active is clear, especially if you have prediabetes.
Brisk walking for 30 minutes, five times a week, meets the recommended level of the Department of Health and Human Services Physical activity For adults (or 75 minutes of vigorous activity each week).[viii] By incorporating this level of movement into your routine, you may reduce your risk of developing type 2 diabetes by up to 58%.[ix]
Research on the associations between physical activity and sedentary behavior on cardiac and metabolic biomarkers in patients with prediabetes and type 2 diabetes found that converting just 19 minutes of moderate to vigorous physical activity to sedentary behavior caused a 17% increase in the amount of Fat in the intestines of the participants. Reducing physical activity also increased insulin resistance by up to 39% and lowered HDL, or “good” cholesterol, by up to 3.3%.[x]
Interestingly, these same negative health effects were observed when participants reduced their exercise intensity from moderate to intense to mild,[xi] Demonstrate that the level of exertion when exercising is an important factor in obtaining optimal health benefits.
Coenzyme Q10CoQ10, or CoQ10, is an antioxidant your body produces that generates energy for cell growth and maintenance.[xii] CoQ10 levels decline as you age, making conscious intake of this enzyme increasingly important. Found in meat, fish, and nuts in trace amounts, therapeutic levels of CoQ10 can be achieved through a wide variety of supplements.
Its benefit has been studied in the treatment of migraines, heart disease, dementia, and other inflammatory conditions, and CoQ10 has also been explored as a treatment to prevent type 2 diabetes. A 2018 study examined whether administering CoQ10 would Improve insulin resistance in diabetic patients.
The double-blind, placebo-controlled trial studied 80 adults with impaired glucose tolerance, who were randomly assigned to a supplement or placebo group. After eight weeks of treatment, the CoQ10 group showed a significant reduction in insulin resistance, along with reduced levels of toxic free radicals.[xiii]
Curcumin is one of the most extensive search Of all medicinal herbs. Curcumin extract has been explored as a Preventive for type 2 diabetes In a study published in the journal Diabetes Care. The researchers randomly assigned all subjects to either curcumin or placebo capsules for nine months. A set of biomarkers indicating progression towards type 2 diabetes was measured at baseline and after the study period.
After nine months of treatment, 16.4% of the people in the placebo group developed type 2 diabetes, while no one in the curcumin group had a diagnosis of diabetes. In addition, people treated with curcumin showed better overall performance of beta cells, a type of cell in the pancreas that makes and secretes insulin.[xiv]
A separate study of curcumin as a ‘pretreatment’ in compromised mice found that curcumin upregulates and attenuates key cell signaling molecules to Improving insulin and glucose responses in the pancreas.[xv]
Now modern science has confirmed The many health benefits of yogaThis ancient science is beginning to gain the respect it deserves. Yoga, which has been researched for its benefit in hundreds of diseases, may be a promising treatment for preventing prediabetes.
2019 study explored yoga As an intervention in adult women with diabetes. The study described liver abnormalities, biochemical changes and stress levels after three months of regular yoga practice.
The researchers found that glycosylated hemoglobin and Glucose levels are significantly lowered In women with diabetes who do yoga compared to those in the control group (non-practitioners), another benefit noted for practicing yoga is lower stress levels and no escalation of fatty liver status.[xvi]
[i] CDC.gov, Diabetes, The Surprising Truth About Diabetes, https://www.cdc.gov/diabetes/library/features/truth-about-prediabetes.html
[ii] CDC.gov, Diabetes, The Surprising Truth About Diabetes, https://www.cdc.gov/diabetes/library/features/truth-about-prediabetes.html
[iii] CDC.gov, Diabetes, The Surprising Truth About Diabetes, https://www.cdc.gov/diabetes/library/features/truth-about-prediabetes.html
[iv] CDC.gov, Diabetes, The Surprising Truth About Diabetes, https://www.cdc.gov/diabetes/library/features/truth-about-prediabetes.html
[v] National Institutes of Health, Office of Dietary Supplements, Vitamin D, https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
[vi] Tone Mir Hosseini, Hasnali Vatanparast, Mohsen Al Mazeedi, Samantha M. Kimball. Vitamin D supplementation, glycemic control, and insulin resistance in pre-diabetes patients: a meta-analysis. J Endocr Company. 2018 Jul 1; 2 (7): 687-709. Epub 2018 May 25. PMID: 29951596
[vii] Reza Sahbi, Majid Rezaei, Maryam Imadzadeh, Maryam Salehi, Maryam Taifi, Seyyed Mustafa Parizadeh, Najin Behboudi, Azzam Rastgar Moghadam, Jasmin Kharazmi Khorasani, Sarah Kharazmi Khorasani, Akbar Mohammadi, Gordon A Ferns, Majeed. Effects of vitamin D supplementation on indicators of glycemic control in Iranian diabetic patients: a systematic review and meta-analysis. Supplement Ther Clin. 2019 February; 34: 294-304. Epub 2018 Dec 19. PMID: 30712741
[viii] CDC.gov, Physical Activity, Physical Activity Basics, https://www.cdc.gov/physicalactivity/basics/adults/index.htm
[ix] Colberg SR, Sigal RJ, Fernhall B, et al. Exercise and type 2 diabetes: The American College of Sports Medicine and the American Diabetes Association: a joint position statement. Diabetes care. 2010; 33 (12): e147-e167. two: 10.2337 / dc10-9990
[x] Jenny Rosen, Philip von Rosen, Un Brett Johansson, Kristen Brismar, Maria Hagströmer. Associations of physical activity and sedentary behavior with cardiac biomarkers in prediabetes and type 2 diabetes: an analysis of synthetic data. Fizz Sportsmead. 2019 Oct 30. Epub 2019 Oct 30. PMID: 31663410
[xi] Jenny Rosen, Philip von Rosen, Un Brett Johansson, Kristen Brismar, Maria Hagströmer. Associations of physical activity and sedentary behavior with cardiac biomarkers in prediabetes and type 2 diabetes: an analysis of synthetic data. Fizz Sportsmead. 2019 Oct 30. Epub 2019 Oct 30. PMID: 31663410
[xii] Mayo Clinic, Drugs and Dietary Supplements, Coenzyme Q10, https://www.mayoclinic.org/drugs-supplements-coenzyme-q10/art-20362602
[xiii] Ja Young Yoo, Kyun Sang Yeom. The effect of insulin resistance coenzyme Qon in Korean patients with prediabetes: a single-center, randomized, double-blind, placebo-controlled pilot study. Int Res Biomed. 2018; 2018: 1613247. Epub 2018 Jul 29. PMID: 30151373
[xiv] Somlak Chuengsamarn, Suthee Rattanamongkolgul, Rataya Luechapudiporn, Chada Phisalaphong, Siwanon Jirawatnotai. Curcumin extract for the prevention of type 2 diabetes. Diabetes care. 2012 Nov; 35 (11): 2121-7. Epub 2012 Jul 6. PMID: 22773702
[xv] George Nigel, TR Anjou, S Gyanrayanan, CS Poloz. Curcumin processing mediates the pathogenesis of diabetes by functional regulation of pancreatic adrenergic receptor subtypes of low-dose streptozotocin-induced diabetic rats. Nutr Race. 2015 Sep; 35 (9): 823-33. Epub 2015 2 Jul. PMID: 26255758
[xvi] Amit Kumar Singh, Navneet Kaur, Susanth Kaushal, Rahul Tyagi, Deepali Mathur, Madhava Sai Sivapuram, Kashinath Mitri, Sridhar Pamedhi, Vivek Podder, Shweta Mudgil, Radhika Khosla, Kiran Sharma, Abhilasha Anand, Puru Malkur, Sandra Rahnagurh Hongja Anand. Segmentation of radiative, tensile, and biochemical changes in pre-diabetic women subjected to a diabetic yoga protocol. Diabetic Metab Syndrome. 2019 July – August; 13 (4): 2705-2713. Epub 2019 Jul 9, PMID: 31405697
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