1. Take Steps to Reverse Type 2 Diabetes and Prediabetes from home.

Steps to Reverse Type 2 Diabetes and Prediabetes on Your Own

Reversing Type 2 diabetes and prediabetes is achievable with a committed and consistent approach. African Americans are twice as likely to die from diabetes-related conditions as white Americans. Here are some essential steps to help manage and potentially reverse these conditions from the comfort of your home.

13 Steps to Reversing Type 2 Diabetes and Prediabetes

1. Self-Monitor Your Blood Sugar: Regularly check your blood sugar levels using a blood prick monitoring device, which can be purchased online for under $50.

2. Avoid Sugars: Eliminate all sugars from your diet, including high-sugar fruits like pineapples and bananas. Avoid all processed foods containing sugar and in general. Search for the glycemic index to identify and avoid high-glycemic foods, since they are detrimental to your health.

3. Eliminate Gluten and Grains: Avoid all grains, including wheat, corn, rice, and oats, even if they are considered healthy. These grains quickly turn into sugar and spike your blood sugar levels. These are literally poison for diabetics.

4. Avoid Unhealthy Oils: Eliminate vegetable oils such as canola, corn, peanut, and soybean oils. Avoid all oils in ultraprocessed, packaged, and fast foods. Instead, use olive oil and organic butter as healthier alternatives.

5. Eat Green Leafy Vegetables: Incorporate low-glycemic vegetables like various lettuces, kale, broccoli, and cauliflower into your diet.

6. Increase Healthy Fats and Organic Meats: Include healthy fats and organic meats in your diet, especially those with high-fat content like dark meat. Include avocados, nuts, and seeds for added healthy fats.

7. Never Miss a Doctor’s Appointment: Ask your doctor to regularly check your blood levels of Hemoglobin A1c, fasting glucose, C-peptide, and fasting insulin. These tests are crucial for monitoring your condition.

8. Walk Daily: Engage in daily physical activity, such as walking for 30 minutes daily. This dramatically improves your health.

9. Add Resistance Exercise: Incorporate resistance exercises, such as body weight exercises or using resistance bands, into your daily routine.

10. Reduce Stress: Practice mindfulness activities like meditation, simple yoga movements, or walking in nature to reduce stress.

11. Maintain a Daily Routine: Establish a consistent daily routine, also known as your "social rhythm." Wake up, eat meals, start and end work, and go to sleep at the same time every day, even on the weekends.

12. Improve Sleep Quality: Enhance your sleep quality by sleeping in a dark, cool, quiet room. Avoid screens and eating at least two hours before bedtime.

13. Avoid Drugs and Alcohol: Refrain from using drugs, alcohol, tobacco, and marijuana. These can cause mitochondrial damage and negatively impact diabetes management.

Conclusion:
By following these steps, you can effectively manage and work towards reversing type 2 diabetes and prediabetes. Consistency and dedication are essential in this journey, along with regular medical consultations to monitor your progress. Taking these measures can help prevent severe complications such as stroke, cardiovascular disease, inflammation, neuropathy, blindness, amputations, cancer, and other potentially fatal outcomes.