How To Reverse Type 2 Diabetes And Insulin Resistance In 5 Simple Steps

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Article Title:

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How To Reverse Type 2 Diabetes And Insulin Resistance In 5 Simple Steps

Article Description:

====================

Does diabetes always mean drugs or insulin? Not necessarily! My

favorite doctor, Dr. Mark Hyman brings in the second installment

of his two part discussion on diabetes. Bottom line: medications

aren't always the answer and the real causes of the disease are

preventable.

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859 Words; formatted to 65 Characters per Line

Distribution Date and Time: 2008-02-12 11:00:00

Written By: Mark Hyman, MD

Copyright: 2008

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How To Reverse Type 2 Diabetes And Insulin Resistance In 5 Simple Steps

Copyright © 2008 Mark Hyman, MD

The UltraWellness Blog

http://www.ultrawellness.com/blog/insulin-resistance

In my last article about diabetes, I explained which tests you

need to determine whether you've got diabetes or pre-diabetes.

Now I'm going to share with you my top advice for preventing --

and reversing -- these conditions.

Eating Well

The foods you eat can have huge effects on your health. Eating

the right foods will balance your blood sugar, reduce

inflammation and oxidative stress, and improve liver

detoxification -- all of which help prevent and reverse insulin

resistance and diabetes.

In general, you should follow a whole-foods diet that contains

plenty of anti-inflammatory, antioxidant, and detoxifying foods.

Here are more details.

When to Eat:

* Eat protein for breakfast every day

* Eat something every 4 hours to balance blood sugar

* Eat small protein snacks in the morning and afternoon

* Finish eating at least 2 to 3 hours before bed

How to Eat:

* Control the glycemic load of your meals by combining protein,

fats, and whole-food carbohydrates at every meal or snack

What to Eat:

* Organic produce and animal products

* High-quality protein, such as fish and shellfish

* Cold-water fish such as salmon, halibut, and sable, which

contain omega-3 oils that reduce inflammation

* Up to eight omega-3 eggs a week

* Low-glycemic legumes such as lentils, chickpeas, and soybeans

* Fresh fruits (berries, cherries, peaches, plums, rhubarb,

pears, and apples are optimal) and vegetables (including

low-glycemic vegetables like asparagus, broccoli, kale, spinach,

cabbage, and Brussels sprouts)

* Detoxifying foods such as cruciferous vegetables, green tea,

watercress, dandelion greens, cilantro, artichokes, garlic,

citrus peels, pomegranate, and even cocoa

* Herbs such as rosemary, ginger, and turmeric

* Garlic and onions

* 30 to 50 grams of fiber a day, especially soluble or viscous

fiber (legumes, nuts, seeds, whole grains, vegetables, and

fruit)

* Extra-virgin olive oil

* Soy products such as soymilk, soybeans, and tofu

* Nuts and seeds, including raw walnuts, almonds, macadamia

nuts, and pumpkin and flax seeds

* Chocolate that contains 70 percent cocoa (up to 2 to 3 ounces

a day)

What Not to Eat:

* All processed or junk foods

* Foods containing refined white flour and sugar, such as

breads, cereals (cornflakes, Frosted Flakes, puffed wheat, and

sweetened granola), flour-based pastas, bagels, and pastries

* All foods containing high-fructose corn syrup

* All artificial sweeteners and caffeine

* Starchy, high-glycemic cooked vegetables, such as potatoes,

corn, and root vegetables such as rutabagas, parsnips, and

turnips

* Processed fruit juices

* Processed canned vegetables

* Foods containing hydrogenated or partially hydrogenated oils

* Processed oils such as corn, safflower, sunflower, peanut, and

canola

* Red meats (unless organic or grass-fed) and organ meats

* Large predatory fish and river fish, which contain mercury and

other contaminants in unacceptable amounts

* Dairy

* No more than 3 glasses of red wine per week

Keep Moving

By targeting belly fat, regular exercise can improve insulin

sensitivity, prevent and even reverse diabetes, and reduce the

risk of complications.

Start with 30 minutes of walking every day. You may need to do

sustained aerobic exercise for up to an hour 5 to 6 times a week

to control full-blown diabetes. Add interval training (described

in UltraMetabolism) and strength training to improve metabolism

even more.

Supplements

I recommend a number of different supplements for insulin

resistance and diabetes, depending on the severity of the

problem:

1. A multivitamin and mineral.

2. Calcium, magnesium, and vitamin D.

3. Fish oil (1,000 to 4,000 mg)

4. Chromium (500 to 1,000 mcg day)

5. Antioxidants (such as vitamins C and E)

6. Extra vitamin B6 (50 to 150 mg a day) and B12 (1,000 to 3,000

mcg) to protect against diabetic neuropathy or nerve damage.

7. Biotin (2,000 to 4,000 mcg a day)

8. Alpha-lipoic acid (300 mg twice a day)

9. Evening primrose oil (500 to 1,000 mg twice a day)

10. One to two 500 mg tablets of cinnamon twice a day

11. Other herbs and supplements that can be helpful include green

tea, ginseng, bitter melon, gymnema, bilberry, ginkgo, onions,

and garlic

12. Banaba leaf (Lagerstroemia speciosa); 24 mg twice a day

13. Konjac fiber, four capsules 10 minutes before meals with a

glass of water

Stress Management

Stress triggers insulin resistance, promotes belly fat, increases

inflammation, and can cause diabetes. Practice relaxation

techniques, like yoga, breathing, and meditation, regularly.

Medications

A number of medications may be helpful for diabetes. The main

classes include:

* Biguanides, especially metformin (Glucophage). They can help

improve insulin sensitivity.

* Thiazolidinediones, including rosiglutazone (Avandia) and

pioglitazone (Actos). They can help increase insulin sensitivity

but can cause weight gain and liver damage.

* Alpha-glucosidase inhibitors, which include acarbose and

miglitol, can help lower the absorption of sugar and

carbohydrates in the intestines.

Older medications include sulfonylureas include glipizide,

glyburide, and glimepiride. I don't recommend them: They only

reduce your sugar temporarily and actually worsen diabetes over

time. Plus, they increase the risk of heart attacks.

Insulin is your last resort and can cause weight gain and

increased cholesterol and blood pressure. Many patients can get

off insulin entirely if they are treated early and aggressively

with lifestyle changes.

Remember, diabetes is completely preventable and often

reversible.

And you don't need to limit your efforts to medication or

insulin. Start making the lifestyle changes I've described here,

and you should see quick and dramatic results.

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Mark Hyman, MD is a pioneer in functional medicine, practicing

physician and best-selling author. A sneak preview of his book

" The UltraSimple Diet " is available. See The UltraWellness Blog

for more on testing for Insulin Resistance:

http://www.ultrawellness.com/blog/insulin-resistance