Lifestyle is the most important factor in the development of type 2 diabetes mellitus. So it is also the key to curing it or to deal with it in a better, healthier way.
“Disease is an effort of nature to free the system from conditions that result from a violation of the laws of health.
In case of sickness, the cause should be ascertained. Unhealthful conditions should be changed, wrong habits corrected. Then nature is to be assisted in her effort to expel impurities and to re-establish right conditions in the system.”
Ministry of Healing, p.127.1
I would like to share with you some lifestyle advice based on the eight health laws to reduce the risk of developing type 2 diabetes, control glucose levels in the blood and reduce the risk of complications from diabetes. The eight components of a Biblical healthy lifestyle are: nutrition, exercise, water, sunlight, temperance, fresh air, rest, and trust in God.
A more stable blood sugar, because of a healthy lifestyle, is beneficial not only for people with diabetes, but for everyone. Fluctuations in glucose levels can also lead to symptoms and health problems in people without diabetes.
Disclaimer
The information on this website is educational and general in nature. The blogs on this site are not a substitute for medical diagnosis, personalized advice, or treatment by a qualified healthcare professional.
Consult with your healthcare provider before making any lifestyle changes. Monitor your glucose levels while changing your lifestyle and adjust medication use if necessary, after consultation with your healthcare provider.
Nutrition
What and when you eat has a major impact on your health. Your diet is therefore an important part of preventing the development of type 2 diabetes or its treatment.
Eat plant based
Scientific studies show that a vegetarian or vegan diet reduces the risk of developing type 2 diabetes. In persons who have diabetes, a plant-based diet leads to better results. Compared to an omnivorous diet, vegan diabetics have:
- A better quality of life, both physically and emotionally
- Less nerve pain (neuropathy)
- Lower HbA1c and fasting glucose (HbA1c is the average blood glucose level over the past few months)
- More weight loss
- Require less, sometimes none, medication for their type 2 diabetes and associated conditions, such as high blood pressure.[i]
Vitamin B12
Among others, the elderly, people who eat plant-based foods and diabetics, who use Metformin, have to check their vitamin B12 level on a regular basis.
Long-term use of metformin is associated with a higher risk of vitamin B12 deficiency. If you are taking this medication, ask your doctor to check your vitamin B12 level.[ii]
Fruit
Sometimes people, who are diabetic, don’t know whether eating fruit is good for them. Eating fresh fruit is healthy and good for you if you have type 2 diabetes. It even has a beneficial (lowering) effect on fasting glucose and HbA1c.[iii]
Order
The order in which you eat different parts of a meal affects the blood glucose levels in the hours after eating. If you eat fiber (vegetables), fats and proteins first and then foods rich in starch and sugar, such as bread, rice, pasta, potatoes, and fruit, the glucose level will rise considerably less after a meal. The amount of insulin required is also lower. If you only eat carbohydrates or start your meal with, for example bread or rice, this will lead to a higher glucose peak. A sharp rise in blood sugar demands a lot of insulin from the body and is followed by a drop. Such a dip ensures that you quickly get a strong appetite for food again.
Temperance
Moderation has to do with abstaining from things that are bad for you. I advise you to control your appetite and to stop smoking and the use of alcohol.
Mealtimes
Two meals a day (breakfast and lunch) is better for diabetics than six meals, even if the total number of calories that are consumed, are the same. This form of intermittent fasting gives more weight loss, lower fasting blood sugar and a better sensitivity to insulin.
A lot of research has also been done on diabetes during Ramadan, the Muslim fasting period, during which people do not eat from sunrise to sunset. One of the largest studies shows that fasting during Ramadan has positive effects on type 2 diabetes patients, as it lowers their blood pressure, blood glucose, HbA1C and BMI. Furthermore, there are improvements in the duration of sleep and physical activity.
Fasting also improves the glucose level and lipid profile in healthy, young people.[iv]
Smoking
Smoking increases the risk of type 2 diabetes and adversely affects insulin sensitivity. Passive smoking also increases the chance that someone will develop type 2 diabetes.
Smoking also increases the risk of cardiovascular disease and complications of diabetes. There is a relationship with the number of cigarettes a person smokes and the level of HbA1c. The more, the higher. Conversely, the longer a person has stopped smoking, the more the HbA1c lowers.[v]
Alcohol
(Excessive) alcohol use leads to poor treatment of type 2 diabetes and more complications and mortality.
Alcohol affects glucose metabolism in different ways, in both diabetics and healthy individuals. Drinking alcohol without eating can cause hypoglycemia. Alcohol in combination with a meal can increase the glucose level.
When you are under the influence of alcohol, it is difficult to recognize and treat high or low blood sugar. Also, some diabetes medications do not go well with alcohol.[vi]
Water
Even if you already have diabetes, it is wise to avoid juices and soft drinks and drink water between meals instead. Fruit juice and sweetened drinks can quickly raise your blood sugar levels. These fluctuations are unhealthy for everyone, diabetic or not.
Also be careful with light and 'zero' beverages, these can also contain some sugars. In addition, they are often sweetened with artificial sweeteners, which are harmful to the teeth, among other things.
It is best to drink water or herbal tea. Drinking water also reduces the risk of developing type 2 diabetes.[vii]
Exercise in the fresh air
Despite the risk of a hypoglycemia, exercise is important in type 1 and 2 diabetes mellitus. First, for weight control. Physical activity also has positive effects on the metabolism directly and long term.
It is wise to be active for (at least) ten minutes within an hour after a meal. For example, by taking a short, brisk walk. As a result, the glucose from the meal is absorbed and used in the muscles. The glucose level in the blood will rise less. The chance of hyperglycemia in 24 hours is also smaller after exercising after a meal.
Regular exercise ensures a healthier weight long term and gives better insulin sensitivity, better glucose levels and less risk of cardiovascular disease. This makes exercise an essential part of the cure for type 2 diabetes.
Exercise is an important factor in the physical and mental well-being of diabetics. More and more research is done on the effects of ‘green’ exercise. This shows that outdoor sports have a positive effect on the general well-being of people with type 2 diabetes. It may also improve quality of life.[viii]
Sunlight
Exercising in the fresh air has the additional effect that you can get vitamin D from sunlight. A deficiency of vitamin D is related to a reduced sensitivity to insulin, and it increases the risk of type 2 diabetes. A low vitamin D value is linked to, among other things, a higher HbA1c, fasting glucose and cholesterol. It is therefore advisable to sunbathe sensibly and/or to take a vitamin D supplement. This could also reduce the risk of cardiovascular disease as a complication of type 2 diabetes.[ix]
Rest
Sleep affects how your body handles glucose. Insufficient sleep, both sleep deprivation and poor-quality sleep, has been linked to an increased risk of obesity, decreased insulin sensitivity and type 2 diabetes.
Snacking
Late night or (unhealthy) snacking is linked to an increased risk of diabetes. Poor sleep quality also appears to be an important predictor of junk food cravings. Sleep deprivation leads to disturbances in glucose levels, appetite, and the feeling of satiety. Conversely, a higher HbA1c is also a possible cause of a poorer quality of sleep.
So there is a chance that you will end up in a vicious circle of junk food snacking, poor sleep and poor blood sugar regulation. It is important to ensure sufficient natural sleep, without the use of sleep medication, because longer and better sleep has a positive effect on appetite and glucose metabolism.[x]
Darkness
Also make sure that your bedroom is dark at night. Close the curtains and turn off the lights (as much as possible). Recent research shows that sleeping with the light on makes you have a higher heart rate during the night. This prevents your body from resting properly. After a night's sleep in a lit room, it was also found that people are less sensitive to insulin.[xi]
Trust in God
Chronic stress significantly increases the risk of type 2 diabetes compared to individuals who report not being stressed.
Stress reduction is an important point to consider for diabetics, as stress and depression make it more difficult to manage their glucose. So make sure you lower your stress.[xii] Relax and tell your worries to God in prayer. Trust that He hears you and He will help you. The Lord will give you peace.
“Be careful for nothing;
but in every thing by prayer and supplication with thanksgiving
let your requests be made known unto God.
And the peace of God, which passeth all understanding,
shall keep your hearts and minds through Christ Jesus.”
Philippians 4:6-7
Bronnen
[i] https://www.sciencedaily.com/releases/2018/10/181030184510.htmhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235036
[ii] https://pubmed.ncbi.nlm.nih.gov/26900641/ [iii] https://pubmed.ncbi.nlm.nih.gov/31238615/ [iv] https://pubmed.ncbi.nlm.nih.gov/30588933/ https://pubmed.ncbi.nlm.nih.gov/25162734/ https://pubmed.ncbi.nlm.nih.gov/26149778/ [v] https://pubmed.ncbi.nlm.nih.gov/28336465/ https://pubmed.ncbi.nlm.nih.gov/25822499/ https://pubmed.ncbi.nlm.nih.gov/25451187/ [vi] https://pubmed.ncbi.nlm.nih.gov/15250029/#affiliation-1 https://pubmed.ncbi.nlm.nih.gov/20532803/ [vii] https://pubmed.ncbi.nlm.nih.gov/28829398/ https://pubmed.ncbi.nlm.nih.gov/34186361/ [viii] https://pubmed.ncbi.nlm.nih.gov/8465535/ https://pubmed.ncbi.nlm.nih.gov/16921608/ https://pubmed.ncbi.nlm.nih.gov/31292625/ [ix] https://pubmed.ncbi.nlm.nih.gov/34017921/ https://pubmed.ncbi.nlm.nih.gov/27932304/ [x] https://pubmed.ncbi.nlm.nih.gov/29510179/ https://pubmed.ncbi.nlm.nih.gov/34779405/ https://pubmed.ncbi.nlm.nih.gov/29364963/ https://pubmed.ncbi.nlm.nih.gov/33243945/ https://www.sciencedaily.com/releases/2018/06/180601171900.htm [xi] https://www.sciencedaily.com/releases/2022/03/220314154355.htm [xii] https://www.sciencedaily.com/releases/2013/02/130207114418.
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