Holistic Diabetes Treatment

Diabetes, a disease that prevents the body from making or properly utilizing insulin which results in elevated blood sugar levels, affects 23.6 million people in the United States. According to the American Diabetes Association, both genetics and environmental factors such as lack of exercise and obesity are key factors in the development of the disease. Many holistic practitioners believe that diabetes can be succesfully managed by employing natural health and wellness techniques.

Exercise

• Although the causes of Type 1 diabetes remain unknown, obesity is a major risk factor for developing Type 2 diabetes. Exercise is necessary to maintain a healthy weight and to stabilize metabolism levels in both Type 1 and Type 2 diabetes.

  Start with a basic fitness regimine that includes 30 minutes of cardiovascular activity five days per week. Walking, bicycling and swimming are a good way to get moving. After a few weeks of consistent cardio exercise, you will be able to increase the pace of your workout and incorporate advanced techniques such as jogging or running. Aim for three days per week of 30-minute strength-training sessions by utilizing free weights, universal weight machines or resistance bands. Gradually increase the weight or resistance amount as your strength and stamina improve. Engaging in sports such as volleyball, baseball or dance are fun ways to get active and stay in shape.

Improve Diet

• A key factor in losing weight and getting your diabetes under control is a healthy diet. Avoid sugars, processed foods and unhealthy carbohydrates, which will interfere with blood glucose levels. Avoid white foods such as flours, breads and sugars and opt for whole grains, wheat and unprocessed flour instead.

  Counting carbohydrates will help keep insulin levels from fluctuating. Coordinate your eating so that you consume the same amount of carbs at the same time every day.

  Pay attention to the glycemic index of foods, particularly carbs. High glycemic foods tend to increase blood sugar more rapidly than low glycemic foods. High fat foods generally have a low glycemic index, so low glycemic does not necessarily mean healthy. Monitoring of all foods is a crucial factor in controlling diabetes.

  Boost your intake of vegetables. Fruits are beneficial, but eating too many can elevate blood sugar, so limit them to 1/3 of your produce consumption. When consuming fruits, choose apples over higher sugar fruits such as berries, grapes or kiwis.

  According to the Mayo Clinic, diabetics should consume a balanced diet with the total calorie intake consisting of 45 to 65 percent carbohydrates, 20 to 35 percent fats and 15 to 20 percent protein.

Avoid Artificial Sweeteners

• Many people mistakenly assume that a food with a zero calorie content is a healthy choice. Artificial sweeteners contain chemically altered sugars, many of which have been linked to glucose intolerance and insulin resistance. Instead, choose all natural sweeteners for food and drink, such as stevia, agave nectar and xylitol. These alternatives are chemical free and are low on the glycemic index, which means they will not raise blood sugar levels. Use them to sweeten drinks and meals and as a replacement for sugar in recipes.

Practice Relaxation Techniques

• Elevated cortisol levels have been linked to the development of diabetes. Holistic relaxation techniques such as controlled breathing, tai chi, meditation and yoga have been shown to reduce cortisol stress levels. Practice holistic relaxation techniques as often as possible, aiming for a minimum of four times per week. These practices will help establish a positive connection between the mind and body, encouraging a holistic approach to whole body healing and wellness.