Managing Type 2 Diabetes Naturally

Paula Gallagher on 10/09/2023

Man jogging with his dog - exercise helps prevent type 2 diabetes.

Type 2 diabetes is a chronic metabolic condition that affects millions of people worldwide, including a significant portion of the population in the United States. In fact, according to data from the Centers for Disease Control and Prevention (CDC), over 37 million people in the United States have diabetes, with approximately 90-95% of them having type 2 diabetes. Additionally, about 88 million adults in the U.S. have prediabetes, a condition where blood sugar levels are higher than normal but not yet in the diabetes range.

Diabetes is characterized by high levels of glucose (sugar) in the blood. It occurs when the body's cells become resistant to insulin, a hormone produced by the pancreas, or when the pancreas fails to produce enough insulin. Insulin is crucial for regulating blood sugar because it allows glucose to enter cells, where it is used for energy. When cells resist insulin or when there's insufficient insulin, blood sugar levels rise, leading to type 2 diabetes.

If type 2 diabetes is not adequately controlled over time, it can lead to a range of serious complications that affect various parts of the body. These complications can be both acute (sudden) and chronic (developing gradually). Proper diabetes management is crucial to reduce the risk of these complications.

Potential Consequences of Uncontrolled Type 2 Diabetes

Cardiovascular Complications

Heart Disease: Uncontrolled diabetes increases the risk of heart disease, including coronary artery disease, heart attacks, and stroke.

High Blood Pressure: Diabetes can contribute to high blood pressure, which further increases the risk of heart disease.

Nerve Damage (Neuropathy)

Peripheral Neuropathy: This condition affects the nerves in the extremities, causing symptoms like tingling, numbness, burning sensations, and pain in the hands and feet.

Autonomic Neuropathy: It can damage nerves that control involuntary bodily functions, leading to digestive problems, sexual dysfunction, and cardiovascular issues.

Eye Complications (Retinopathy)

Diabetic Retinopathy: Uncontrolled diabetes can damage the blood vessels in the retina, leading to vision problems and even blindness if left untreated.

Kidney Disease (Nephropathy)

Diabetic Nephropathy: Elevated blood sugar levels can harm the kidneys' filtering units, potentially leading to kidney damage and, in severe cases, kidney failure.

Foot Complications

Diabetic Foot Ulcers: Nerve damage and poor blood flow to the feet can lead to ulcers, infections, and, in severe cases, amputations.

Hyperglycemia & Hypoglycemia

Uncontrolled diabetes can lead to frequent episodes of high blood sugar (hyperglycemia) or low blood sugar (hypoglycemia), both of which can be dangerous and require immediate attention.

Other Health Issues

The list also includes possible pregnancy complications, skin conditions, hearing loss and even affect mental health.

Managing Type 2 Diabetes

While genetics can play a role, the good news is that type 2 diabetes is largely preventable through lifestyle modifications. Here are some steps you can take to reduce your risk.

Maintain a Healthy Weight: If you're overweight, losing even a small amount of weight can significantly reduce your risk. Aim for a balanced, calorie-controlled diet and regular physical activity.

Exercise Regularly: Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week. Incorporate both aerobic and strength-training exercises into your routine.

Eat a Balanced Diet: Focus on whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit your intake of sugary and highly processed foods.

Control Portion Sizes: Be mindful of portion sizes to avoid overeating, and pay attention to your body's hunger and fullness cues.

Monitor Blood Sugar Levels: If you have prediabetes or other risk factors, talk to your healthcare provider about regular blood sugar monitoring and appropriate screening.

Manage Stress: Chronic stress can affect blood sugar levels. Incorporate stress-reduction techniques like meditation, yoga, or deep breathing into your daily routine.

Quit Smoking: Smoking increases the risk of type 2 diabetes. Seek support to quit smoking if you're a smoker.

Limit Alcohol Intake: If you choose to drink alcohol, do so in moderation, as excessive alcohol consumption can contribute to diabetes risk.

Get Regular Check-Ups: Regular visits to your healthcare provider can help detect and manage diabetes risk factors early.

Supplements: Supplements can be a helpful addition to a comprehensive diabetes management plan. Before taking any supplement, speak with one of our advisors to make sure it is right for you.

Here are 2 supplements that have shown potential benefits in managing type 2 diabetes:

Alpha-Lipoic Acid (ALA): Alpha-lipoic acid is an antioxidant that may help improve insulin sensitivity and reduce oxidative stress. Studies suggest it could help lower blood sugar levels and even be used to help neuropathy.

Cinnamon: Cinnamon has been demonstrated to have blood-sugar lowering properties and may be beneficial for those living with hyperglycemia. If you have low blood sugar levels, you would want to avoid cinnamon.

Type 2 diabetes is a prevalent and potentially serious condition that affects a significant portion of the population in the United States. However, it is largely preventable through lifestyle changes. By maintaining a healthy weight, staying active, and making nutritious food choices, you can reduce your risk of developing type 2 diabetes and enjoy a healthier, more vibrant life. Remember to consult with your healthcare provider for personalized guidance and monitoring of your diabetes risk factors.

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Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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