Fitness expert Nawaz Shaikh talks about reversing type 2 diabetes with tips for a healthy lifestyle

In a 2 year period, my team and I have worked with over 2000 patients suffering from hormonal imbalances. It’s amazing to think that just making tiny lifestyle changes can dramatically improve diabetes.” Below are some tips to follow daily to reverse long-standing diabetes.

Fitness expert Nawaz Shaikh talks about reversing type 2 diabetes with tips for a healthy lifestyle

First, patiently understand your illness: Every time you eat something, it is digested and blood sugar (glucose) levels rise because carbohydrates, proteins and fats are broken down. Insulin’s job (which is produced by the pancreas) is to take the glucose in your blood and get it into your muscle and fat cells. Then those muscles and fats store the glucose that the body will use in future energy breakdown.

Now these cells sometimes become insulin resistant, which means the insulin “knocks” on the cell door, but the cell door doesn’t respond at all and glucose isn’t transferred into the cells. Ultimately, your pancreas produces an excess of insulin, so the “knocking” is loud enough for the cells to open up and take in that glucose. Now your cells have become resistant to this pounding and if it lasts longer, the pancreas loses its ability to produce more insulin. This type of “insulin resistance” is called “insulin resistance”. Type 2 diabetes. What causes this is “Metabolic Syndrome,” a group of conditions that includes obesity, high blood pressure, high cholesterol, high triglycerides, or all 3 of those things and bad cholesterol.

maintenance of sugar levels: Sugar depletes your body of potassium, magnesium, calcium and sodium, leading to cellular dehydration and chronic muscle cramps. Minerals like chromium, zinc, and magnesium make cells hear the insulin pounding, but higher sugar intake also decreases these minerals, thus reducing cell sensitivity.

Consume a plant-based diet: Avoiding or controlling non-vegetarian foods and dairy helps reverse it. Such foods are made up of antibiotics and hormones and we already know that insulin itself is a hormone and this disease is caused by hormonal imbalance. Therefore, it is advisable to avoid excess hormones entering the body and making it even more imbalanced. Opt for lentils, legumes, grains, brown rice, quinoa and millet to solve many insulin imbalances.

Diet that balances the nutrients, minerals and vitamins appropriately: When the glucose levels in the blood are high, there is a significant loss of nutrients through the urine. So they have to be refilled. You need the right vitamin B for your cells to recognize that knock and open up to take in that “excess glucose.” Low immunity is the result of low vitamin D3 & C, magnesium becomes depleted leading to calf pain, muscle pain and joint pain. So, these are all to be checked and balanced in your diet.

Add high-fiber foods More: Fiber does not affect your insulin and delays the process of breaking down glucose in your body. For example, when you eat fruit, it raises your blood sugar levels. However, if you then eat a handful of nuts or vegetables that are high in protein and fiber, breaking down the previous glucose will be a slower process. Therefore better sugar levels. Also pay attention to the Sabji are homemade.

Train daily : Optimizing fat loss makes your hormones balanced, where your cells open up and take up the excess glucose, store it, and then burn it off when energy is used, but when it’s imbalanced, the cells are “insulin resistant.” Do strength training 4-5 days per week or walk for at least 20 minutes each day with a healthy eating plan. This itself will regulate your insulin faster.

Optimize your sleep cycle: Hormones take about 6.5 to 8 hours to balance, less sleep leads to hormonal imbalance, and insulin is a hormone itself. Because of this, diabetics suffer from heart, thyroid, and kidney problems due to insufficient sleep.

Say a big NO to stress: Increased stress has a direct impact on diabetes. Cortisol is a stress hormone that is released instantly. As a result, insulin goes down and the body is primed to hold as much as blood sugar glucose in its system for that energy to fight that cortisol. The best thing is to indulge in your favorite hobby, do yoga/exercises, socialize with the right people and try to stay calm and content.

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