If you watch TV you’ve surely seen the ads. You know the ones I’m talking about. Maybe there’s a guy flipping burgers at a cookout in the park with his buddies gathered around. Or it’s a woman on a walk with her friends. But no matter the scene, everybody is smiling and laughing because they know their so-called “diabetes cure” is just a doctor’s visit and a prescription pill pop away.
But what if you don’t want to take a dangerous drug? What if the thought of taking a heavy-duty prescription medication for the rest of your life doesn’t make YOU smile? What if instead what you want is a REAL natural diabetes cure, not a chemical cocktail with a side dish of side effects?
Well, we don’t blame you! Especially since those “magic pills” from the ads aren’t actually a diabetes cure. And even if they do help you manage your symptoms that could come at a steep cost.
The truth is, by combining some reasonable diet changes and gentle regular exercise—along with adopting a few simple daily habits—you could reverse your own diabetes symptoms no prescription pills required!
Serve up your own diabetes cure on a plate
That’s right, a diabetes cure without drugs IS possible!
Step one: Manage your meat:
Don’t worry we’re not going to tell you that you need to stop eating meat. After all we enjoy a perfectly prepared, organic, grass-fed steak on occasion too! Meat is packed full of valuable protein, fat and nutrients.
But studies do show that folks who limit their meat eating have a lower risk for diabetes, and that people who switch to eating more veggies have improvements in their blood sugar. So if you’re battling diabetes the key to getting one step closer to your own diabetes cure is to cut back a bit on beef, pork, and lamb. Save them for more special occasions such as Sunday dinner with the family and date night.
Try getting your daily protein from legumes, cheese, nuts, and poultry instead.
Step two: Swap out refined flour for whole grains:
If you haven’t already made the switch from refined flour products to whole grain ones, now is the time. Not only do whole grains taste better (they do!), they can also help get you closer to that diabetes cure we’ve been talking about.
You see unlike those refined junk flours, whole grains are full of “good for you” fiber (more on that in a moment), which is the key to their blood-sugar friendly status. Just be sure to look for the phrase “whole grains” on labels not just “whole wheat” or “wheat.”
Step three: Up your fiber intake:
Most of us don’t get nearly enough fiber in our diets and that’s a real shame since there are so many delicious sources of this stuff!
Fruits, nuts, veggies, beans, and those whole grains we just spoke about are all terrific AND tasty sources of fiber.
And, when it comes to a diabetes cure, fiber can play a pivotal role by supporting steady and healthy blood sugar numbers. While it’s true that fiber is a carbohydrate your body is unable to break it down. And since you’re unable to digest it, fiber itself doesn’t raise your blood sugar numbers.
But what it does do is help fill you up so you’re less likely to overeat or snack on unhealthy foods.
Step four: Have a glass (or two, guys!) of wine:
Believe it or not wine is an indulgence you DON’T have to give up just for the sake of your diabetes cure. It surprises most folks to learn that a moderate amount of alcohol is not only okay if you have blood sugar concerns it may actually be a benefit!
Research has found that the insulin in your system may work more efficiently when you drink a glass of wine. If you make that glass a red it can also carry heart benefits too.
Just don’t have more than one drink a day for women and two per day for men, or else your risk of diabetes goes up.
Take your diabetes cure to the next level
Diet alone is helpful when it comes to managing your blood sugar and diabetes symptoms. But if you’re looking to truly steer clear of prescription drugs adopting a few other healthy habits can turbo charge your diabetes cure.
Step five: Get moving, and keep moving:
Unfortunately, taking a walk every once in a blue moon when the mood strikes isn’t going to be quite enough to help cure diabetes. However, making exercise a part of your daily routine is.
The good news is that it doesn’t even matter what you do, so long as it gets your heart rate up. Go for a walk, swim, or even take a Zumba class. Whatever you enjoy.
Your goal is at least 150 minutes of aerobic activity every week, so aim for 30 minutes, 5 days a week.
Step six: Build your strength:
While the aerobic exercise we spoke of in step five is critical to your diabetes cure strength training is the secret ingredient that a lot of folks miss.
Don’t worry, we’re not trying to turn you into a power lifting gym rat here. Resistance bands that allow you to increase the resistance as you build strength or light hand weights will do the trick. Just be sure to warm up first, start small and never push through true pain.
If you’re still a bit confused… or simple looking for some strength training ideas… this video is a great place to start whether you are a senior or simply a novice.
Pro Tip: Bookmark this page so you can easily find this helpful video routine again.
You should incorporate some sort of weight-bearing strength training—with or without light weights or resistance bands—into your weekly workout routine. The muscle created by strength training helps regulate blood sugar, and helps keep your glucose levels exactly where you want them.
Add weight or resistance training to your workouts 2-3 days per week. Be sure to take a day off in between. And don’t worry about bulking up! The guys who do that work hard to get that big. This kind of weight lifting will just make you lean, strong and healthy.
Step seven: Learn to relax:
Life is stressful, and even if you put on a happy face and look calm on the outside there’s just no fooling your body. See, stress causes your body to release stress hormones. And those stress hormones can cause blood sugar spikes.
So regardless if you look as cool as a cucumber on the outside, if you’re really stressed on the inside, your body is still feeling the ill effects. Instead of covering it up learning how to dial down the stress and relax can help you keep your blood sugar in check.
Now, this doesn’t have to mean take a yoga class or signing up for a meditation session– although it certainly can. (Click here to learn a simple deep breathing exercise that can really do the trick!) It can also mean simply turning off the latest news cycle and focusing on something else for a while.
- drinking a relaxing cup of chamomile tea.
- taking a hot bath
- getting a massage (lavender essential oil is a GREAT way to add an extra layer of relaxation to your massage)
- taking a stress relieving supplement (click here for some ideas)
Whatever works to truly relax you is what you should be doing.
Step eight: Get some quality sleep:
This one goes hand in hand with relaxing. If you’re stressed, you’re probably not sleeping. If you’re not sleeping, it’s probably making you stressed. So once you learn to relax, you should be able to finally get some sleep.
If you’re still having trouble drifting off some supplements could lend a hand including l-tryptophan, magnesium or melatonin.
Click here for more tips on overcoming insomnia and getting some refreshing sleep.
Good quality sleep is a critical step in your diabetes cure because not getting enough can cause your blood sugar levels to rise.
Step nine: Take the right pills:
Just because you’re trying to avoid taking a prescription drug doesn’t mean you have to swear off all pills. There are natural, herbal supplements that have been shown to help lower and stabilize blood sugar levels.
Consider fenugreek, green tea, gymnema sylvestre chromium, Indian barberry, or ivy gourd to start – but there are many others!
Those commercials would have you believe the best you can do is manage your diabetes with drugs, that there’s never a true diabetes cure. But by following these 9 steps you could reverse your diabetes symptoms once and for all… no drugs required!