3 Steps To Reverse Your Type-2 Diabetes

According to the Centers for Disease Control and Prevention (CDC), more than 34 million Americans have diabetes, and approximately 90-95% of them have type 2 diabetes. While this chronic condition is often genetically inherited, type 2 diabetes more often develops as a result of weight gain and unhealthy lifestyle choices. Januvia is an effective medicine used to treat type-2 diabetes, take it as directed by the doctor.

Step 1: Get Moving, 4 Times a Week

You’ll want to start by understanding your body mass index, or BMI. It’s a relation of your height to your weight. We’re looking for a BMI level of less than 25, which is considered a normal weight for your height. Anything from 25 to 29.9 is overweight. If the BMI is 30 or above, that’s obese. Many patients with diabetes are in the overweight and obese range.

As for your diet, it is recommended to have multiple meals infrequent intervals, but with smaller portions of food. She also notes that you simply should check your blood glucose multiple times per day if you’re on insulin, and a minimum of once per day if you’re on pill medications like Januvia.

Step 2: Eat More Plant-Based Foods

Type 2 diabetics should avoid sugary foods which will spike their blood glucose immediately. Instead, attempt to compose plates that are half protein, one-quarter veggies and therefore the remaining quarter should be starches or carbohydrates. If you’re having a salad, you'll have potatoes or rice, but you've got to be mindful of the portion. The protein should even be more plant-based than animal-based. It’s healthier than animal protein and there’s more fiber in plants, which is better for you.

                                                                

Step 3: Be Mindful About Your Fruits

Lastly, try to eat whole foods. Eat the fruit, don’t drink the juice. Supermarket juices are processed, removing all the pulp and fiber, alongside all the health benefits, too. If you’re juicing fruits yourself, that’s something different. If you’re diabetic, you don’t have the ability to just eat all the fruits you want because they are healthier.  Along with everything, do not forget to take your prescribed dosage of medication Januvia.

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