The best way to treat type 2 diabetes is by practicing healthy habits on a regular basis; in many cases, you might be able to get off the pill. A particularly good way to treat diabetes naturally is by eating foods that are good for diabetes, exercising regularly, and maintain a healthy weight. It is no secret that type 2 diabetes is on the rise in the United States. There is a multitude of things you can do to change your lifestyle and improve your health.

In a large clinical trial, Look AHEAD Study, funded by the National Institutes of Health and the Centers for Disease Control Prevention (CDC) found that over a four-year period, making a change to healthier eating habits, and getting more exercise led to weight loss and improved diabetes control in 5,000 overweight or obese participants with type 2 diabetes.

One of the keys to being consistent is to keep a close tab on exactly what you are eating. We know that it is sometimes difficult to write down everything and every time you eat, however, it is greatly beneficial to attempt to do so. It is an accurate way to see how positive foods can slowly alter your weight, energy levels, and overall mental health. Foods such as fresh or frozen fruit and vegetables, whole grains, beans, lean meats, and low-fat or fat-free dairy are a healthy way to go. Focus on eating fruit and non-starchy vegetables, like broccoli, carrots, and lettuce, and having smaller portions of starchy foods, meats, and dairy products. Attempting to avoid foods that are high on the glycemic index (GI) and the glycemic load (GL) will drastically improve your A1C levels. These are primarily processed foods and white foods such as sugar and flour. Berries, apples, and pears are a particularly good choice for in-between meal snacks for they are extremely low on the GI.

It probably goes without saying that eating fast food is not a good idea except as a special occasion because they contain trans fats, refined carbohydrates, and loads of sodium, which compounds insult with injury to the diabetic’s heart and overall health. If you must stop for fast food attempt not to purchase anything that is deep-fried. Remember this should not be a meal; it should only be utilized to tide you over until you can get to a healthy meal later.

Type 2 diabetes most always comes with a care plan for weight reduction. Shedding a few pounds such as 10 or 15 pounds can make a big difference in people with diabetes glucose levels. If you are considered a borderline diabetic losing 7% of your body weight can help lower the risk of ever having to start taking medications and receiving a diagnosis of type 2 diabetes.

Exercise is a dual benefit for people who have type 2 diabetes. Walking, running, taking the stairs, parking further in a parking lot may seem minimal, however, this physical activity has the ability to push glucose out of your blood and into your cells. Of course, it is better to have a little more rigid workout such as cardio and weightlifting for attempting to lose weight. The CDC recommends getting at least 150 mins a week of brisk walking or similar activity, which comes out to about 30 mins a day, five times a week. The Center for Diabetes and Endocrine Care is here for all your diabetic needs or questions.