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More than 34 million Americans have diabetes (approximately 1 in 10), of which approximately 90-95% have type 2 diabetes. That too.

Insulin is a hormone produced by the pancreas and is the key to bringing blood sugar levels to the body's cells for use as energy. In type 2 diabetes, cells do not respond normally to insulin. This is called insulin resistance. The pancreas produces more insulin and reacts the cells. Ultimately, the inability to maintain the pancreas and increased blood sugar levels are the basis of prediabetes and type 2 diabetes. Hyperglycemia is harmful to the body and can cause other serious health problems, such as heart disease, vision loss and kidney disease.

Do not delay If you are told that you are at risk of developing diabetes, make changes as soon as possible to how to reverse type 2 diabetes.

Your healthcare provider will help you plan

Achieving a healthy overweight to maintain a healthy weight (BMI> 25 kg / m2) increases the risk of developing type 2 diabetes; If you are overweight, you should take steps to lose weight There is Losing weight by 5-10% can reduce the risk. To do this, you can eat a small amount and do physical activity. This is useful as two other ways to prevent type 2 diabetes.

Reduce potions and eat healthier

First, prepare meals that focus on vegetables, not meat, to reduce starch. Avoid adding sugar, sugar substitutes or processed grains. Instead, heart-healthy fats, protein-rich whole grains (for example, chickpeas, quinoa, pasta made from sprouted wheat bread), fruits to add sweetness such as salads and snacks, lean meats and milk Replace with a product. Find new delicious recipes. There are many cookbooks that offer lower fat and healthier recipes.

A great rule of thumb is to use lunch-sized dishes instead of dishes. This is an easy way to guide the size of the potion without having to think about it a lot. Occasionally, enjoy red wine and similar drinks because your body treats alcohol more like fat than carbohydrates in terms of calories. Eat a healthy breakfast, eat a more abundant lunch and burn most of your calories before noon, keeping your blood sugar in a healthy range and reducing the possibility of unwanted weight gain.

Consider enrolling in a virtual coach

Making these changes alone, at your own pace, in your own time, is very difficult. Therefore, consider joining a support group like Overeaters Anonymous. That way you don't have to do it alone. Another way to get information and help when trying to make some changes is to find an application that provides personalized advice and ideas. Having a virtual trainer has proven to be useful and effective in improving diabetes treatment.

Move more without sitting

Strive for daily physical activity. Exercise is important to prevent type 2 diabetes and has many other benefits. It helps prevent weight loss and improve heart health. Also, if you have insulin resistance, you can increase your body's response to insulin (exercise improves glycemic control. In addition, exercise improves sleep and even reduces symptoms of depression, I feel better

Finally

It can control many factors that affect diabetes with home remedies for type 2 diabetes. Instead of considering prediabetes as a foothold for diabetes, it may be useful to consider it as a motivation to make changes that help reduce risk. Eating the right foods and using other lifestyle behaviors that promote healthy blood sugar and insulin levels will give you the best chance of avoiding diabetes.