EP135: 5ចំនុចព្យាបាលទឹកនោមផ្អែមប្រភេទ2 | 5 Tips to Reverse T2D скачать в хорошем качестве

EP135: 5ចំនុចព្យាបាលទឹកនោមផ្អែមប្រភេទ2 | 5 Tips to Reverse T2D

o potentially reverse type 2 diabetes, focus on a healthy diet low in sugar and refined carbs, regular physical activity, and achieving a healthy weight, especially reducing belly fat. Other tips include getting enough quality sleep, managing stress, and working with a healthcare provider to create a personalized plan that may include medication if needed. A. Control Carbs Reduce sugar and carbs: Minimize or avoid sugary drinks, white bread, white rice, and other refined carbohydrates that can spike blood sugar. B. Priority protein Protein is more satisfying than carbs, which helps reduce hunger, get better appetite control and weight management. Protein has minimal impact on blood sugar because it digests slowly and does not convert to glucose quickly. C. Do not fear fats Fat is essential for your body. You need it for: 1. Hormone production Fats help create hormones like estrogen, testosterone, cortisol, and more. 2. Brain health Your brain is ~60% fat. Healthy fats improve focus, memory, and mood. 3. Nutrient absorption You can’t absorb vitamins A, D, E, K without fat. 4. Stable blood sugar Eating fat with meals slows digestion and helps prevent sugar spikes. 5. Feeling full Fat makes meals satisfying and reduces cravings. D. Frequent Fast 1. Intermittent fasting Improves Insulin Sensitivity & Blood Sugar Control When you don’t eat for a period of time, insulin levels drop, giving your body a chance to use stored energy. This may help: Lower blood sugar Improve insulin response Reduce inflammation This is one reason fasting is often used for metabolic health. E. Exercise 30 minutes per day Exercise boosts heart health. 30 minutes of moderate exercise (walking, cycling, jogging, etc.) helps: 1. Lower blood pressure 2. Improve circulation 3. Strengthen the heart 4. Reduce risk of heart disease Exercise also improves blood sugar control Physical activity makes your muscles use glucose for energy, which can: 1. Lower blood sugar 2. Improve insulin sensitivity 3. Reduce the risk of type 2 diabetes 4. Even one 30-minute session can lower blood sugar right away.