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Note: You might feel like it is too much work but understand that it will pay off well after a while. You will start feeling better and have fewer health issues as you age. 

Buy a CGM device 

You should check out various continuous glucose monitoring products and choose the one that best fits your needs. The CGM device gives you constant feedback on your diet, insulin, and exercise routine. It helps in forming healthy living habits and making better treatment decisions. You no longer have to get finger pricks to know your blood sugar levels because the device displays the readings every few minutes. It helps in proactively responding to symptoms before you start feeling them. 

Exercise routine 

Staying physically active holds utmost importance in a diabetic person’s life. It helps in improving the quality of life as your body starts to act reasonably with insulin. As a result, your body starts to function well, and your blood glucose levels stabilize. You do not need to exercise like professionals, but you should start now if you do not already do any physical activity. Walking, bicycling, and swimming are also a part of the exercise. You do not necessarily have to join a gym to be active. Instead, you can choose stairs over an elevator and walk to the market near your home over driving in your car. 

Focus on your diet 

You must have read or heard somewhere; that you are what you eat. It is valid for everyone, regardless of age. Many people do not understand this and keep binge eating junk food which slowly kills their bodies. Obesity is one of the consequences of unhealthy eating resulting in type 2 diabetes. Therefore, you should focus on having a balanced diet to keep your blood glucose level in check. Consult your healthcare provider to know about the foods that will help improve insulin sensitivity in your body. Dieticians worldwide suggest that you prepare yourself a colorful plate to ensure maximum intake of nutrients and minerals in your body. 

Involve in stress-relieving activities 

Stress in your body is a big reason for high blood sugar levels. Therefore, you should be involved in activities that help you relieve stress. You can join the dance, singing, and pilates classes to relieve stress from your body. Having a stress level puts your body in the ‘fight or flight’ mode wherein you will have cravings for sweet food and feel more hungry. The body wants to collect enough sugar and fat for energy to fight the enemy. Thus, it becomes essential to combat stress before it puts your body into the danger zone. 

Wearing the right clothing

Choosing appropriate clothing for diabetics is crucial for their well-being; for instance, Circufiber socks are designed to enhance circulation in the lower extremities, while their clinically-proven padding effectively reduces the risk of blisters, moisture buildup, and pressure-related issues.

Final Words

The best method to keep your diabetes under control is to make lifestyle changes. You will find it difficult at first, but you will want to maintain it once you see the results. Many patients have reversed their diabetes with healthy changes in their diet and by keeping physically active.  

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Cardiovascular diseases are the major complications of diabetes, together with other complications affecting the kidneys, eyes and peripheral nervous system. The disease can be prevented through a healthy lifestyle and above all with physical exercise and following a healthy and balanced diet.

According to forecasts by experts, 640 million people will be affected worldwide by 2040. It is however possible to keep diabetes and extra pounds at bay by adopting healthy lifestyles, especially at the table. One food that has been shown to decrease type 2 diabetes is brown rice – according to a study conducted by the Harvard School of Public Health (HSPH), replacing a 50-gram portion of refined rice with brown rice reduces the risk of disease by 16%.

What is sprouted brown rice?

Brown rice is nothing but the white grain with the external skin (also called husk) left on, which covers the grain. It is very rich in fibre and other important and valuable nutritional properties. The minerals supplied by sprouted brown rice are organic, as opposed to synthetic and do not lead to imbalances in the body. In fact, they have a natural balance and are bioavailable, because they have already been selected by a living organism – the rice plant.

Compared to classic white rice, which is refined, sprouted brown rice has a milder effect on blood sugar levels and insulin, which makes it particularly suitable for those suffering from diabetes and other metabolic and cardiovascular disorders.

Brown rice is a valuable aid in reducing cholesterol, stabilizing blood sugar levels, and is a refreshing and detoxifying food. A single cup of brown rice provides 80% of the daily requirement of manganese, rich in antioxidants and helps to synthesize fats as well as improve the nervous and reproductive system.

How is sprouted brown rice produced?

Germination is a natural process thanks to which a flow of energy, necessary for the plant to grow, activates and enables the transformation of a nutrient: the seed, into a super nutrient: the sprout. Sprouts contain high percentages (up to 100% more than the seed) of proteins, vitamins, mineral salts, and other beneficial substances such as fibre and essential fatty acids.

The proteins of the grain undergo a transformation, they are ‘pre-digested’ by the enzymes, breaking down into amino acids, which are easier and faster to digest and assimilate. Also, any anti-nutritional substances that may be present (e.g. phytates) significantly reduce. As they contain living and vital metabolic enzymes, they help to alkalize and counteract the acidification of the body.

The brown rice seeds are selected and immersed in pure spring water at a controlled temperature, activating the sprouting whilst respecting the natural environment and obtaining the sprouts at the maximum of their vitality. The unique farming process is followed by detailed monitoring of the sprouting, so it can maximise its nutritional power when it opens at its nutritional maximum of bioavailability. No extraction takes place, compared to the usual approach of extracting the starch from rice, which leads to the loss of 70 percent of its nutritional value.

Laboratory analysis has shown that sprouted brown rice contains many important ingredients and nutrients and the amino acid composition and micronutrient content are similar to that found in human breast milk. The whole seeds are used at the highest peak of their nutritional availability and transformed into a rice drink, which in nutritional and economic terms is more comparable to almond milk, with the advantage of not containing any allergens, such as nuts, and therefore it can be drunk by everyone. Rice cheese alternatives are suitable for everyone – whether celiac, lactose intolerant, allergic to certain ingredients or simply wanting to find a new way to increase health and wellbeing naturally.

About the author

Franco Vessio is the co-founder of MozzaRisella, the organic plant-based vegan cheese alternative made from whole rice, grown and sprouted in Italy. MozzaRisella is a forward thinking 100% plant based and vegan-friendly food brand which brings the very best of health, nutrition and quality from incorporating sprouting rice into their products.

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A survey of more than 700 people found that only 26% of people know that age, weight and genetics are all risk factors for Type 2 diabetes, while just 27% of respondents knew that both Type 1 and Type 2 diabetes are treated with insulin injections.

When asked how many people they thought are living with diabetes in the UK, most respondents underestimated the total number, with 39% guessing 3.2 million people, 34% saying 1.6 million and just 23% correctly stating 4.5 million.

Among respondents who have diabetes themselves, more people believed there are 3.2 million people living with diabetes in the UK (42%) than those who knew the amount was 4.5 million (40%).

The NHS states the likelihood of diabetic patients requiring an amputation as a result of their condition as 15 times higher than the rest of the population, but the majority of survey respondents (42%) believed the risk was just five times higher.

Hospital Negligence’s research comes as Diabetes UK announced a breakthrough discovery from a clinical trial which found that people can help to put their Type 2 diabetes into remission by following a low-calorie diet. The study found a close link between Type 2 diabetes remission and total weight loss, with 86% of people who lost more than 15kg on a GP-managed weight-loss programme entering remission after a year.

Nick Young, special medical negligence solicitor at Hospital Negligence, says: “Diabetes affects a huge proportion of our population and a massive 68% of people we surveyed know someone with the condition. Despite this, it is surprising to learn just how little knowledge Britons have about the risk factors involved with Type 2 diabetes.

“The public is dangerously unaware of what to look out for – almost half those we surveyed thought that weight alone was a risk factor, but there are many other elements that determine whether somebody contracts the condition and it is important for the public to be aware of what these are.”

Diabetes UK has committed an additional £300,000 to funding its current study on remission and is aiming to understand the longer-term benefits of treating Type 2 diabetes with a weight management programme.

Dougie Twenefour, deputy head of care at Diabetes UK, says: “If you’re thinking about trying a low-calorie diet, it’s really important you speak to your GP and get referred to a dietitian. This is to make sure you get tailored advice and support.

“It’s also important to bear in mind that if you’re treating your Type 2 diabetes with certain medications, such as insulin or sulphonylurea, a low-calorie diet can make hypos more likely. So you’ll need support to make changes to your medications and check your blood sugar levels more often.”

Additional survey data from Hospital Negligence revealed:

Only just over half of those surveyed (52%) said they knew what the early warning signs are for Type 2 diabetes and the awareness of early warning signs was mixed.

78% knew that increased thirst is a warning sign
64% knew that increased tiredness was a warning sign
39% knew that blurred vision was a symptom.
33% knew that cuts/wounds taking longer to heal was a symptom,
30% knew that unexplained weight loss was a symptom.
21% knew that frequent bouts of thrush were a sign
26% believed, incorrectly, that frequent headaches were a sign.

The majority of participants (57%) knew that both Type 1 and Type 2 diabetes can lead to lower limb amputations. 19% didn’t know, 12% thought only Type 1 led to this and 13% thought only Type 2 could result in lower limb amputations.

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I was shocked as I was not obese and was I thought following a healthy diet. With readings like that, not surprisingly I was advised to take Metformin. I was told I would have this for life; it was in the family etc.

I was also advised to go on statins as I would be 5 times more likely to have heart problems now that I had been diagnosed with diabetes.

This umbrella of potential health problems concerned me and I wanted to avoid being on medication long term, particularly statins with the side effects that they have. However, I did not buy into this fear based approach to my health. My belief was that this was what my body was doing right now and that could change. I actually visualised myself writing about my return to health!

Thankfully, my friend David Hamilton sent me information about research at Newcastle University around low carb diets and Diabetes.

I took responsibility for my health and found a brilliant Nutritionist in Fleur Brown to help me address my problem with nutritional therapy.

She recommended that I follow a low carb diet and take some supplements to help balance myblood sugar levels.   Having followed that for 3 months, I am pleased to say that I have lost 1 stone ~ it was all around my middle ~ 3 inches off the waist !!!

• I now weigh in at 8 stone
• Have a BMI that is under 20
• Blood Glucose 5.5
• HBA1C 39

This week I was taken off Metformin and both my Doctor and Diabetes Nurse have acknowledged that my lifestyle changes have played a huge part, I would not have achieved this with drugs alone.

I am the first patient that the diabetic nurse has ever been able to do this with.

WELL DONE BEVERLEY !

From a nutritional therapist’s point of view, Beverley is the exemplary client.  I am impressed by her total dedication to trying to improve her health in a natural and holistic way and by her continued commitment to keeping on plan.

Her HbA1C (long term storage of glucose in the cells) and blood glucose levels were shockingly high.  Many medics would call this syndrome “syrup in the blood”.  Something had to be done……

It was evident from looking at Beverley’s 3 day Food Diary that she brought to her first consultation that her current diet was high in carbohydrates that contribute to glucose dysregulation.  These were jacket potatoes granola, bananas, malt loaf, and biscuits (foods recommended to diabetics routinely, but which play havoc with blood sugar levels).

To reduce the sugar in her blood, I recommended a very low carbohydrate diet avoiding all sugar and artificial sweeteners, high G.I. grains and fruits and starchy vegetables.  These were out and low GI fruits/vegetables, good amount of protein and full fat was in!  I asked Beverley to get her Vitamin D tested by her GP as low levels of this vitamin is linked to an increased propensity for blood sugar dysregulation.  The result was a very low level of 30 nmol/L.

On her new eating plan,  Beverley started with a breakfast of full fat Greek Yoghurt, berries, nuts and a ½ tsp of cinnamon (fantastic for glucose regulation), sometimes with a small amount of toasted organic oats or alternatively a breakfast of eggs, or goat/sheep’s cheese with organic rye bread and butter.  Lunch would be salad and good amounts of protein and dinner again protein with lots of vegetables, steamed or stir-fried.  Not a baked potato in sight!

This regime was supported with  supplements to help balance blood sugar levels and Vitamin D.

The weight started dropping off as well as fat around her middle, and her flexibility to do her yoga was improving too.  Within one month Beverley had lost ½ stone.

This approach flies in the face of the conventional approach of a high carb, low fat regime.  Most people following this sort of regime have to resort to a lifetime of poor blood sugar control and drugs.

With the more proven approach that nutritional therapist take to help clients with diabetes, the outcome of the programme speaks for itself – as Beverley states above.

Beverley Hamilton – Holistic Life Coach www.reikitherapist.co.uk 07946 473844

Fleur Brown Nutrition, Tunbridge Wells, Kent 01892 616621 www.fleurbrownnutrition.co.uk

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Often, my patients will either require or ask for further testing. This is there to help the diagnostic process and will often bring up areas of health that have not been covered with conventional tests. Approximately 50% of people I see go on to have blood, stool or urine tests, copies of which are sent to their GP if appropriate, for further action. Generally these tests cover more chronic conditions than acute and look at the body in more detail.

What testing is available through a nutritionist?

Stool testing: these are incredibly popular and after serious conditions are ruled out with colonoscopies and endoscopies etc they prove invaluable at looking at the microbiology of the bowel in more detail. They assess, gut flora levels, yeast infections and lesser known parasites that can particularly help in the diagnosis of Irritable bowel syndrome.

Adrenal function: a 28 day saliva test measuring DHEA and cortisol – useful for diagnosing “burnout” or reasons behind long term fatigue or insomnia.

Hormonal profile: similar to the adrenal function test – a 28 day saliva test thats gives a curve of exactly what your hormones are doing on a day to day basis over a month- really useful for any kind of PMT/PMS/PCOS etc.

Standard blood tests: Full blood count, thyroid, B12, cholesterol: these are standard tests that are done through the GP but can also be done by qualified therapists.

Functional B vitamins: another very popular test particularly useful for those with mental health disorders/stress anxiety and depression – this measures individual B vitamins  i.e. B1, B2, and B6, which are often low in these disorders.

Essential fatty acid profile: invaluable for those with inflammatory disorders, lupus, eczema etc. You can assess your omega 3 and 6 status, and the ratio between the two which is key in inflammation.
Red cell magnesium: this goes one step further than serum magnesium and looks at what is getting into the cells on a cellular level – I use it when there is cardiac arrythmia and chronic fagtiue- this is often very low in many people.

Vitamin D: essential for the immune system and another test I often run with Chronic fatigue syndromes or those spending more time inside/out of the sun.

Allergy and food intolerance: oddly I don’t use these as often as you would think – I don’t rate food intolerance testing – but will do IgE allergy testing as its rarely available on the NHS – there are a wide range of panels you can do or test one item in particular that you suspect. I find these tests useful in real allergy where someone cannot find what food/drug/plant is causing the problem.

Homocysteine: not readily available on the NHS and very useful in patients who would like to prevent heart disease, strokes, Alzheimer’s etc. Often high in those with heart disease.

Panel tests

If someone wanted to try and prevent osteoporosis I might recommend a panel of tests
For example:- osteoporosis, serum mineral profile, essential fatty acids and vitamin D.

ADHD (attention deficit hyperactive disorder) I’d recommend B1,B3, B12, folate, EFA’s, serum mineral profile, red cell magnesium, vitamin C and ferritin.

Heart disease I’d recommend B6, B12, folate, EFA’s, chromium and red cell magnesium.

From lactose breath tests to CoQ10, you name it, it can be tested! It is also often better to test if you are going to take a supplement on a longer term basis. Whilst I appreciate that not everyone can afford these tests, some of them are much cheaper than you would think. Diagnostic testing starts at about £10 and can go up to several hundred depending on what you need. They are helpful in forming a better picture of exactly how your body is functioning and can aid in speeding up recovery.

What’s available on the High Street?

There are literally hundreds of home testing kits online and on the high street –  I had no idea there were so many. These are the most popular:

Blood sugar monitors, vitamin D profile, osteoporosis screen, coeliac screen, allergy testing, food intolerance testing, prostate cancer kit, stomach ulcer kit, bowel cancer kit and blood pressure machines.

In particular I looked at the following:

Boots Cholesterol Test. Price £12.25. It measures the total cholesterol only, so no HDL/LDL. I’m not sure why you wouldn’t see your GP for this. As we now know the ratio between HDL and LDL is so important this test does not give you the complete picture.

Biotech Biocard Coeliac Test. Price £20.42. I think I’d want a consultant or my GP to do this test as it’s a serious disease, needing expert help and support.

Boots Home Bowel Test. Price £12.25. Tests for blood in the stool – so what happens if you find blood, will you definitely go and see your GP (who will only test it again) or will you sit at home  too anxious to do anything about the result?

Novagon Menopause Strip. Price: £16.35. I could see the point of this test. However its only useful if you know that you are not going to take HRT. If you have decided you want to try HRT, then you would need to see your GP who would do blood tests anyway.

Boots Pharmaceutical Multi Allergy Test. Price £19.99. This could be useful if you had a mild allergy and wasn’t sure what inhalent it was. Waiting lists are long for referral to allergy specialists – so this might get you some way to finding out what the allergy was- but its a little hit and miss for me.

Boots Blood Glucose Test. Price. £25.29. Failed to tell you that blood sugar is raised after a meal, or ingestion of sugar. I don’t have diabetes and recently tested how high my blood sugar went after eating cake with glucose fructose syrup – it was a high – 12 mmol. If I’d done the test, I would have thought I’d got diabetes. Not enough information.

Selfcheck Health Test. Price £15.30. Measuring for raised PSA levels for prostate cancer. Does not tell you that they are raised after exercise, sex and a UTI.

There are many self testing kits on the high street and as seen above, some are aimed at conditions as serious as prostate and bowel cancer, stomach ulcers as well as uti, blood glucose and cholesterol levels. Whilst spending some time in various chemists and on line I’ve picked up quite a few and have to say I was a little concerned. Some of the instructions were not that clear to start with, and I’m not sure unless you were well qualified if you would chose the right kit in the first place.

I am also concerned about a false positive result. This may cause fear or anxiety when you may actually be well, or worse a false negative that might actually stop you getting medical help in the first place.

Let’s take high cholesterol for instance. This can be linked to heart disease but it can also be a symptom of an under active thyroid – the high street test isn’t going to tell you that, but your GP could. Most of the tests I found were between £5 and £30. The only problem I have is that if you purchase them and they are positive, your GP will ask for the test to be repeated anyway so I’m not really sure the point of most of them.

I’ve never recommended any of my patients to try self test kits. The only two worth their weight in gold are blood pressure machines, (particularly if you have white coat syndrome as many peoples blood pressure while relaxed at home can be lower than in the surgery) and the blood glucose monitor, invaluable for diabetics. I can to a point see how men might find these home kits appealing, particularly with conditions of the prostate but do we really want to be trusting a high street test which will not give us a full picture anyway?

What about back up? You always need someone to talk through the test results with you  otherwise you can be left high and dry as to what to do next. So clearly, you can see I’m not a fan of high street tests. Many of my patients have done their cholesterol and the test for coeliac and again I’d only suggest that they get it done properly with a GP anyway.
So in conclusion if you are in any doubt about your health, your GP should always be your first port of call regardless of symptoms and conditions.

For more advice please call Kate on 01323 737814 katearnoldnutrition.co.uk

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