A shocking 30.3 million Americans had diabetes in 2015, and a staggering 1.5 million Americans continue to be diagnosed with diabetes each year. According to the American Diabetes Association, diabetes remains the 7th leading cause of death in the United States. In 2012, a whopping 245 billion dollars was the total costs of diagnosed diabetes in the United States. These alarming statistics should not only bring awareness to the diabetes epidemic, but should also shed light on the significance of developing and implementing preventative measures that are effective! Type 2 Diabetes Mellitus is a chronic condition where your body either resists the effects of insulin—a hormone that regulates the movement of sugar into your cells—or doesn't produce enough insulin to maintain a normal glucose level.2 Prevention starts with reviewing and modifying your lifestyle choices.
Nutrition | Supplementation | Exercise
Nutrition
Diets high in refined sugar and flour create deficiencies in key vitamins and elements that are
essential for maintaining insulin sensitivity. The typical American diet contains grains, flour, trans-fats and high consumptions of sugar, which all lead to insulin resistance and could eventually develop into Type 2 Diabetes Mellitus.
Supplementation
Research states that the following nutrients have been identified to play a major role in promoting proper insulin sensitivity: Vitamin D, Magnesium, Omega-3 fatty acids, Curcumin, Chromium, and α-lipoic acid.3
Exercise
Everyone should participate in regular exercise, and that means at least 5 days per week for 30-60 minutes. The level of intensity is dependent on your level of fitness. Increase the intensity and/or duration as your fitness level improves.
Be Proactive, Make the Change!
Diets aren’t usually sustainable; therefore, a lifestyle change with proper eating should be implemented. Some tips for making the change:
Cooking at home instead of eating out.
Avoid prepackaged foods.
Become a perimeter shopper in the grocery store; avoid the preservative foods aisles.
Eat fresh fruits and vegetables in a rainbow of colors.
Try to choose animal products that are free range and grass fed.
Cook your vegetables as little as possible to maintain nutrient integrity.
Avoid trans-fats like margarine and deep fried foods.
Avoid soda and drinks with sugar.
Increase water intake to 2/3 of your body weight in ounces.
Many are unaware that the food that we consume has a direct impact on our long-term health, rather than just influencing weight. Autoimmune disorders and chronic diseases such as diabetes, are correlated with chronic inflammation, which can be caused by your diet alone! Foods that should be avoided are: grains including bread, pasta, cereal etc.; trans-fats; dairy products and most importantly, sugar! These foods not only deplete key nutrients in the body that help regulate insulin sensitivity, but they also create a low grade systemic inflammation causing an immune system in turmoil. In short, a diet rich in vegetables, fruits, lean meats, wild game, skinless chicken, all fresh fish except for farmed raised tilapia and catfish is optimal for maintaining insulin sensitivity. Vitamin D, Magnesium, Omega-3 Fatty acids, and Curcumin all have multiple functions, but can be summed up as generalized inflammation reducers and overall health promoters. Most of these nutrients can be found in food, but the average American diet contains low dosages and it must be supplemented for therapeutic dose. Chromium is an element that must be supplemented and has a direct effect on insulin sensitivity. The foods richest in α-lipoic acid are animal tissues with great metabolic activity such as liver, but can also be supplemented for insulin sensitivity support. Making these lifestyle changes will greatly reduce the risks of developing Type 2 Diabetes Mellitus.
1. American Diabetes Association. ADA; 2017. Statistics about Diabetes. [Internet] http://www.diabetes.org/diabetes-basics/statistics.
2. Mayo Foundation for Medical Education and Research. Mayo Clinic; 2017. Type 2 Diabetes definition.[Internet] https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/symptoms-causes/syc-20351193.
3. Seaman DR, Palombo AD. An Overview of the Identification and Management of the Metabolic Syndrome in Chiropractic Practice. Journal of Chiropractic Medicine. 2014;13(3):210-219. doi:10.1016/j.jcm.2014.07.002.
4. Seaman DR. Clinical nutrition for pain, inflammation and tissue healing. Hendersonville (NC):NutrAnalysis, Inc.; 1998.