I have put my type 2 diabetes in remission, twice . The first time for over 10 years . I also lost weight both the times , the first time 13 kgs , the next time 18 kgs .
So I know what it takes to tackle type 2 diabetes and obesity . I also know that what I achieved is remission . If I go back to my earlier lifestyle I will get back to diabetes and obesity.
Now I want to spread the message Type 2 diabetes and Obesity, also called Diabesity can be put into remission if we change our lifestyle.
I also know every person is different, each has their own diet choices . Some people are carnivores , some are herbivores, some are omnivores.
Earlier I used to get worked up carry judgements now I don't . I have seen people achieve results with various paths as long as they stick to a few basics .
I am not a doctor or an expert but I am someone who has done this journey close . I lost my mother due to type 2 diabetes complications . I lost my sister at 35 to heart attack and my nephew at 42 due to COVID and diabetes complications.
That is why when I was first diagnosed with diabetes with an HbAc 1 of 7.1 and doctors wanted me to start medicines , I opted for working on my lifestyle and put my diabetes in remission for over 10 years .
Now I freely spread what I have learnt on my journey of wellness and health. Anyone can do this .
I have designed a six week's challenge that will help anyone to get back from Dis-Ease to Ease . Disease is a sign that we have gone away from the way nature intended us to live .
What can one expect when you take up this challenge for six weeks ?
Better health , reduction / stopping of medicines for lifestyle diseases like type 2 diabetes , hypertension , cardiovascular disease, PCOD , weight loss and overall feeling of good health and energy .
Even if you do not have any disease this is a way of life that will keep you closer to good health and age gracefully.
So let's begin- why six weeks ?
Because it is a time that you need to kickstarter your health . If you have been abusing your body for years you need to get back to the healthy way of life and I am sure once you follow this way of life and experience changes you will not wish to go back .
Who can participate ?
Anyone can take this up . If you have type 2 diabetes and are on medicines please measure your blood glucose regularly and stay in touch with your doctor , you may need to cut down your dose .
Understand Insulin Resistance
Insulin resistance is the root cause of all lifestyle diseases like obesity , type 2 diabetes, cardiovascular disease.
Fortunately it can be reversed with healthy lifestyle choices .
In summary , the body can handle small amounts of glucose at a time . When that level is breached the pancreas releases insulin hormone to distribute glucose to various cells.
As body perceives excess glucose toxic it quickly release insulin hormone. Insulin resistance happens when cells do not respond to signals of insulin hormone to cope with excess blood glucose in the bloodstream.
When too much insulin is released it dumps excessive glucose into our fat stores . Therefore insulin resistant people gain more fat .
Our aim in the six weeks is to reduce the blood glucose spikes so reduce the insulin secretion and get back to insulin sensitivity.
All Carbs , specially processed carbs convert to sugar after we eat and create blood glucose spikes . Our aim is to cut the spikes and stay within range .
Processed carbs create instant blood glucose spikes which lingers for long and must be completely stopped.
Simple principles to follow for 6 weeks
1. DIET - This is not any particular diet Vegan or Keto as I said each person is different follow what works for you but follow the basic principles.
1. Stop eating refined carbohydrates. This includes breads , biscuits , pizzas ., white rice.
2. Stop junk and fried foods , sodas and restrict / avoid alcohol.
3. Stop packed and processed foods .
4. If you have any lifestyle disease stop Sugar and artificial sweeteners and substitutes.
5. Stop wheat and dairy which includes dairy products.
6. Cut grains to 20% of diet .
7. Stop starchy vegetables like potatoes.
What should one have ?
1. Vegetables
2. Raw salads , green detox juices
3. Low glycemic fruits like apples , pears , oranges , peaches , plums. Have in limitation.
3. Nuts and seeds
4. Herbs and spices in meals
5. Replace dairy with plant milk like almond milk
(For the non vegetarians move to healthier choices.)
CGM Continuous Glucose Monitor
I would strongly recommend using the CGM at least for the initial 14 days . You want to see what food causes blood glucose spikes and avoid them .
I have used CGM to monitor and customise a diet that works for me . This has helped me greatly.
It has also helped me in behaviour change as I can see real time the impact of what I eat on my blood glucose.
The sim is to reduce the blood glucose spikes and stay within range to reverse insulin resistance.
Eat 2 minor meals in a day
Avoid snacking through the day , every time we eat we spike the blood glucose and that is what we need to avoid.
Try having the last meal before sunset so you get a break till next day morning.
2. MOVE
The next thing to focus on is movement. Find whatever works for you. But movement is a must daily .
1. Cycle / Swim / Trek / Walk daily - 30 minutes , 10000 steps whatever works
2. Do some form of stretching exercises daily like Yoga
3. Resistance exercise- do whatever form of resistance exercises or light weights this will help to build muscle strength
4. Every 15 minutes get up and walk don't be seated constantly at work
5. Posture - work on good posture at work, slouching, neck down is a problem in the long run - do chin tucks , neck movements, and chair exercise through the day
3. RELAX
1. Good sleep is essential- if you do not sleep well you secret cortisol which goes to create inflammation and is also a cause of insulin resistance.
Build your own sleep hygiene.
2. Take breaks in the day , get out , walk around , take a afternoon nap .
3. Go into nature when you can , walk bare foot on grass , this practice works to heal the body and mind. Do this at least once a week.
4. Detox from gadgets - take gadget breaks , not easy but if you do it you will notice a fall in stress levels.
5. Meditation- have a daily 20 minute meditation practice. Before you go to sleep prayer and gratitude will help in getting a good nights sleep .
Just for six weeks let us go back to the basics and kick start our health and wellness journey.
MEASURE
Before you begin do a regular blood test that captures, fasting insulin , HbA1 c , B12 and D3 levels .
Do the test again after 3 months.
Weekly measure weight and inches .
ENJOY
Enjoy your journey of wellness, don't do it with stress , you will not sustain.
Remember wellness is a marathon not a sprint.
It is not about willpower but daily healthy habits .
If I could do it anyone can . Are you game ?
Wish you all the best on your health and wellness journey.
Sanjay Mudnaney
P.S - This is not a medical advice it is simple pointers for wellness habits as I have experienced. Before you start this program please consult your doctor.
No comments:
Post a Comment