16 Tips for Eating Without (to many) Carbohydrates + 3 Tasty Recipes
More and more people want to eat without a lot of carbohydrates. This is because of the health benefits or to achieve or maintain a good weight.
But how do you put that into practice? In this article, I will give you the tips with which you can easily eat without too much carbohydrate.
What you will learn in this article:
The reasons to eat without a lot of carbohydrates
What the common mistakes are with eating fewer carbohydrates
The tips to eat less carbohydrate in practice
Recipes to eat without a lot of carbohydrates
Finally, I will give you 3 delicious recipes without lots of carbohydrates. So you will see that eating without a lot of carbohydrates can also be very tasty.
Reasons enough to eat without a lot of carbohydrates
There are roughly two reasons for not eating a lot of carbohydrates.
The health benefits
Checking the body weight/fat %
Reason # 1: The health benefits
Improving health by eating low on carbohydrates is, of course, a broad concept and it has an effect on health in several areas. Especially for (the occurrence of) the disorders that come under the metabolic syndrome, it has many health benefits.
A characteristic of the metabolic syndrome is too much visceral fat (fat around the organs, the liver in particular).
Not eating a lot of carbohydrates is very effective in getting rid of the organ and belly fat.
For example, low-carbohydrate food is useful for people with type 2 diabetes, but also to prevent type 2 diabetes.
By not eating a lot of carbohydrates you lower the risk of type 2 diabetes.
People with diabetes can eat more carbohydrates by keeping their blood glucose under control. This is important because it can prevent the annoying complications of type 2 diabetes.
Other conditions that fall under the metabolic syndrome are high cholesterol, high blood pressure and cardiovascular diseases.
It is often thought that eating fat is the cause of high cholesterol. But this is precisely caused by eating too many carbohydrates/sugars.
Eating fewer carbohydrates will improve cholesterol. The blood pressure will also be lowered. It will not surprise you that the risk of cardiovascular disease will also be reduced by eating fewer carbohydrates.
Another health advantage of eating low carbohydrates is that this will improve the intestinal flora. For this, you have to keep eating enough vegetables so that you keep getting enough fiber.
Reason # 2: Checking body weight
You can not eat a lot of carbohydrates until you reach your target weight. After you hit your target weight, you can keep a low carbohydrate lifestyle to stay at your ideal weight.
To get rid of kilos you will have to be more strict with the number of carbohydrates you eat. To stay on your weight you can let the reins celebrate.
The big advantage of eating low-carbohydrate is that it will not cost any effort because you will not have a constant sense of hunger.
By not eating too many carbohydrates, the ‘sugar addiction’ will disappear. With the disappearance of the constant appetite for sweets, it will naturally become much easier not to eat a lot of carbohydrates.
12 Tips for Curing Diabetes Type 2 / Diabetes in 8 Weeks
Disclaimer: there is no guarantee that diabetes type 2 / diabetes can be cured in 8 weeks, but there are indeed studies showing this where only the diet was adjusted. Other lifestyle tips that also have an effect are not yet applied.
It is often wrongly thought that type 2 diabetes is a chronic and progressively progressive disease. This is because, through medication, people fail to turn the tide.
However, research shows that you can recover from type 2 diabetes. As a result, you can stop using medication, the symptoms disappear and you significantly reduce the risks of complications.
How I can reverse type 2 diabetes I will share with you in this article. Everything you are going to read here has been scientifically proven and substantiated.
Put a cup of tea and sit on it because it has become a long article. The article is so complete, however, that this article is the only thing you need to read if you want to reverse type 2 diabetes.
What you will learn in this article:
What causes type 2 diabetes
What lifestyle adjustments you have to make
Which eating habits you have to learn
What better you can no longer eat
You can consider this article as the guide to reverse type 2 diabetes. Everything you need to know can be found here, even a number of recipes that you can use immediately.
Diabetes type 2 in numbers
Type 2 diabetes is also called diabetes or old age sugar.
The word old-age sugar is almost never used again. It would imply that type 2 diabetes is unavoidable and is associated with aging, which is not the case.
More and more people already have type 2 diabetes at a younger age. As a result, people with a thirties and forty-somethings are diagnosed with diabetes type 2.
There are more and more people diagnosis globally millions of people have already received this diagnosis.
There are many people that have type 2 diabetes without knowing this. In the initial stage, the complaints and symptoms are not always directly related to diabetes. Especially if you are still young.
Do you suspect that you have type 2 diabetes? Then you can have a blood test done. The relationship between glucose and insulin in the blood is then examined. A high value means that you have diabetes.
Correlation between type 2 diabetes and nutrition
There is a clear correlation between diet and type 2 diabetes.
Over the past decades, we have been eating more and more sugar and refined carbohydrates.
This is partly because in many light products the fats were replaced by sugar. With the removal of the fat, the taste was lost, with sugar taste was brought back to the product.
In addition, food manufacturers discovered that sugar has an addictive effect, as a result of which consumers started to eat more of their products.
In 1980, 4.7% of the world’s population had diabetes type 2 while it is currently 8.5%.
Health organizations expect that more people will get type 2 diabetes in the coming century. They consider type 2 diabetes as a major threat to public health.
What is type 2 diabetes?
The body has become insensitive to insulin if you have type 2 diabetes. This is called insulin resistance.
As a result, the body can no longer properly absorb the glucose from the blood. As a result, blood glucose remains too high.
This high blood sugar is harmful to health. This way it is harmful to the brain, the joints and the nerves.
Do you want more background information about diabetes type 2? Then I advise you to read my extensive article about diabetes type 2. Here you learn, among other things, what diabetes is type 2, what the symptoms are and what complications can occur.
In this article, I will focus further on reversing type 2 diabetes.
Cause diabetes type 2
Because this is important to understand how you can reverse diabetes, I will briefly explain this.
A lot of research is currently being done into the cause of type 2 diabetes. The exact cause is unknown.
What is known is that there is an obvious correlation between diet and the risk of type 2 diabetes.
It is also sometimes said that lifestyle habits such as smoking, drinking and little physical activity cause type 2 diabetes. However, this is not the case.
These are lifestyle factors that increase the risk of diabetes. However, they do not cause diabetes.
It has been investigated what people eat in different countries and how many people have type 2 diabetes. This has been done for 175 countries.
The study revealed a correlation between the consumption of sugar and type 2 diabetes.
From various studies, the fructose from which sugar is made appears to cause problems.
Sugar consists of 2 molecules, glucose and fructose.
Glucose can be absorbed by all body cells, but fructose is not.
Only the liver can primarily process fructose. In the liver, fructose is partially converted to the usable glucose and fat.
The excess fructose is stored in the liver in the form of glycogen.
However, the capacity of the liver to store glycogen is limited. The surplus of fructose is then stored as fat (source).
This will give you a (non-alcoholic) fatty liver.
If your liver often gets a lot of fructose to process then it becomes contaminated and eventually becomes insulin resistant. Your glucose is then no longer properly absorbed from the blood.
This gives a whole series of health complaints that fall under the denominator of metabolic syndrome.
The liver becomes overloaded by eating fructose in combination with eating more calories than the body needs. The liver therefore becomes insulin resistant.
Most types of sugar consist for half of fructose (and for the other half of glucose). You can therefore also see (added) sugar as the cause of type 2 diabetes.
12 tips to cure type 2 diabetes
Now the cause behind diabetes type 2 is explained, it is time for the tips with which you can reverse type 2 diabetes.
Turning type 2 diabetes around will not be easy for everyone. For many people, this will mean that the lifestyle has to be tackled drastically.
Old habits will have to be canceled and replaced by new, healthier habits. It will take some time before new habits and behavior are ingrained.
Incidentally, I can not promise that the tips below will cure diabetes for everyone in 8 weeks.
How fast you can cure type 2 diabetes depends in part on your current health, your use of medication, the extent to which you are overweight and whether you are really strict with diet and lifestyle advice.
If you follow the tips below, I can promise that the quality of life will improve. And fairly too!
It is also important that you do not see the end of the 8 weeks that I have given as a target point. You will really have to change your eating habits and lifestyle forever if you want to start feeling better again.
As soon as you fall back into old (unhealthy) (eating) habits, it will not be long before symptoms reappear.
Diabetes type 2 can not be cured in the sense that it never comes back. With the right lifestyle, you can bring the symptoms of diabetes type 2 into remission.
However, the symptoms of diabetes type 2 will be guaranteed to return to a wrong lifestyle. Furthermore, it is important that you never stop taking medication on your own. Always do this in consultation with your doctor.
At a certain point your blood values, blood pressure and / or cholesterol will be improved so that your doctor considers it justified to stop certain medicines or to reduce them.
A summary of the best tips to cure type 2 diabetes can be found in the infographic below which I have had made.
Tip 1: Stop smoking
Most tips that I will give relate to nutrition. These nutritional tips, however, have only limited effect if you smoke. That is why I start with this tip.
That smoking is not good for your well-being is generally known. Smoking while you have diabetes is even more unpleasant for you than it already is. It is disastrous for your blood vessels and you increase the possibility of a heart attack.
Smoking increases the insulin resistance which is of course very disadvantageous if you have diabetes.
Smoking is so bad that even passive second-hand smoke increases the risk of type 2 diabetes. If you have a partner who smokes in the house, it would certainly help you if it stops smoking or starts smoking outside.
Smoking also increases the risk of various types of cancer such as lung, breast, prostate cancer and gastrointestinal cancer.
If smoking cessation does not work, seek help and discuss this with your doctor. There are medicines and methods that make stopping less heavy.
Tip 2: Move regularly
If you have type 2 diabetes then you have become less sensitive to insulin. You can improve this sensitivity through movement.
With a better insulin sensitivity, your body will be able to absorb more glucose from the blood, which will lower blood glucose.
To move, your body uses glucose as the main fuel. By burning glucose, you are better able to keep your blood sugar low.
For insulin sensitivity and blood glucose monitoring you can do cardio, strength training and HIIT (high-intensity interval training)
That you move is therefore much more important than the training form you choose. I would say choose an activity that you like so that you can keep up and yield it in the long run.
In the case of overweight, your body is also less sensitive to insulin. By moving more you will lose weight. This is conducive to your insulin sensitivity.
The best you move every day for half an hour. If your condition is bad, you can start walking or cycling.
If your shape improves, you can go swimming or even go running.
Always build it up so that your muscles, tendons and joints can get used to the load.
You can also do fitness / strength training. Everything that burns glucose and stimulates blood circulation is good for you.
If you start exercising then you are well advised to monitor how your blood glucose reacts to this. This can become too high or too low due to the efforts.
2.1 Sitting a lot is not good for you
If you have a profession where you sit all day, this is bad for your diabetes. For example, people with a sedentary profession have a higher risk of developing type 2 diabetes.
Sitting less and exercising more ensures better control of the blood sugars.
If you have a sedentary profession, switching to a profession in which you move more is not always an option (but one that you could investigate). What you could do is get up every hour and walk around for a few minutes.
Tip 3: A healthy weight
If you are overweight then you do well to go down until you have reached a healthy weight.
You will start to feel better for every kilogram that you lose, but it is really important that you continue until you have a good weight.
A good weight is more effective for good blood glucose than medication.
The big ‘secret’ of type 2 diabetes is therefore a healthy weight. As long as you are overweight, you are guaranteed not to get rid of your type 2 diabetes.
To get rid of your diabetes it is important that you lose visceral fat. This is the fat that is stored around the organs such as the liver and pancreas. Visceral fat is also called belly fat.
As long as you have too much visceral fat around the liver and the pancreas, you remain insensitive to insulin.
If you lose organ fat, your insulin sensitivity will return. With the recurrence of insulin sensitivity, the blood sugar will decrease and the symptoms of diabetes continue to fall into the background.
Excess visceral fat increases the inflammatory values in your blood as well as the insulin resistance,
This is the reason why nowadays more and more doctors look at the abdominal circumference and do not just calculate the BMI to stare blindly at it.
Someone can have a good BMI and still have too much visceral fat.
The fat around the organs will push the belly outwards, creating a belly.
Men should aim for a maximum circumference of 94 cm and women 80 cm.
If you are overweight then it is important that you tackle this. This can be done in various ways.
Do not ever lose weight with a low-fat diet or a protein diet. Especially a protein diet is very disadvantageous for people with diabetes.
With a low-carbohydrate diet, you can also lose weight much faster than with a low-fat diet. Low-carbohydrate diets are also better to maintain than low-fat diets
Note: If you use medication for blood pressure and / or to lower the blood glucose and start losing weight then it is wise to do this in consultation with your specialist. By following a diet, your blood pressure or blood glucose in combination with medication may become too low.
3.1 The low-carbohydrate diet
With diabetes type 2, your body can no longer process carbohydrates properly.
After eating carbohydrates, these are digested into simple carbohydrates. These simple carbohydrates can absorb your body in the form of glucose through the blood.
With your blood sugar rising, your pancreas starts to produce insulin. This hormone is needed to absorb the glucose from the blood in the cells.
In people with type 2 diabetes, this system no longer works as it should work. This makes the blood sugars too high with all the harmful consequences.
When the type 2 diabetes develops, the pancreas starts to produce more and more insulin because the body has become increasingly insensitive to this hormone.
At a certain point, the pancreas becomes exhausted and it will then produce less insulin. The mechanism of insulin generation and glucose recording has then become completely out of balance.
Stopping overloading this system is very effective for reversing type 2 diabetes. You can do this by eating low carbohydrate.
By limiting the amount of carbohydrates we eat, the mechanism of insulin production and insulin sensitivity is less affected so that recovery can occur.
Many studies have already been conducted which have proven the effectiveness of low-carbohydrate diets in type 2 diabetes.
A low-carbohydrate lifestyle also appears to be favored in the long term for type 2 diabetes.
The type of carbohydrates that raise the blood sugar
The carbohydrates in plant food consist of a mix of starches, sugars and fibers. These ratios vary per food source. For example, potato, wheat and parsnips contain a lot of starch.
Banana, pineapple and mango are examples of fruits that contain a lot of sugar. And you will find a lot of fiber, for example, in pears, oranges and blueberries.
You will understand that every food has a different effect on blood sugar. It is the sugars that make the blood sugar rise the fastest.
The blood sugar will increase due to the starch, but less quickly as with sugars.
The dietary fibers ensure that the food leaves the stomach more slowly so that the sugars and starch do not enter the small intestine as quickly.
In the thin, the glucose is extracted from the food and released into the bloodstream. By eating fiber, the blood glucose rises less hard after the meal.
Fibers are also a form of carbohydrates, but they are not broken down into glucose and the blood sugar does not rise.
If you are going to calculate how much carbohydrates a vegetable or fruit type contains, you can subtract the fiber component from it.
For example, parsnip contains 17 grams of carbohydrates per 100 grams of which 5 grams of fiber. If you eat parsnip then 17 grams – / – 5 grams = 12 grams of carbohydrates will be converted to glucose.
The indigestible carbohydrates in and dietary fibers in plant foods are also called prebiotics. They play an important role in keeping the intestinal flora healthy and stimulate the growth of lactobacilli and bifidobacteria in the large intestine.
A known probiotics is inulin. Inulin has been shown to improve with type 2 diabetes.
How much carbohydrates can you eat?
In low-carbohydrate diets, some people feel that you are not allowed to eat carbohydrates. What is not the case.
Good results are achieved in people with diabetes with strict low-carbohydrate diets. In some studies, one could only eat 20 grams of carbohydrates per day, which is extremely little. Remember that carbohydrates are also found in vegetables and fruit. Eating fruit is then excluded in any case.
At 20 grams of carbohydrates per day, you will have to replace the carbohydrates for fats. You are talking about a ketogenic diet and not a low-carbohydrate diet.
In a ketogenic diet, your liver will produce ketone bodies that serve as an alternative fuel for glucose.
Your body becomes a fat-burned machine with a ketogenic diet which will use an alternative energy source (ketone bodies).
With a ketogenic diet, you can not eat fruit and only a few types of vegetables because of the carbohydrates. As a result, you can eventually get a shortage of certain nutrients such as minerals and vitamins.
Fortunately, excellent results are also achieved with more moderate low-carbohydrate diets.
In both people with diabetes type 2 and type 1, there is an improvement by following a low-carbohydrate diet.
With a moderately low-carbohydrate diet, you can eat fruit, lots of vegetables and there is even room for healthy carbohydrate sources such as oatmeal.
Every body reacts differently to carbohydrates. It is important that your blood glucose does not exceed 8 mmol / L after the meal. Above this level, you can eventually get nerve damage and other complications.
How much your blood glucose increases after a meal depends on the amount of carbohydrates you have eaten, the amount of dietary fiber, the type of carbohydrates and your insulin sensitivity.
If you start with a low-carbohydrate diet then it is important to measure your blood glucose before and after the meal.
You can then adjust the amount of carbohydrates you eat up or down depending on your glucose.
The general rule is that the more carbohydrates you eat, the more your blood glucose will rise. Only by measuring your glucose can you adjust in food and possibly medication use.
Tip 4: Proteins
If you start eating low on carbohydrate, you will have to replace part of your carbohydrates for proteins and fats.
Proteins have hardly any influence on blood sugar levels and ensure that you have a satisfied feeling after a meal.
This is because proteins digest more slowly than carbohydrates, so it takes longer before they leave the stomach. This also helps with weight loss because you have less need for a snack between meals.
Rich in proteins are meat, fish, poultry, dairy, nuts and legumes. Two protein sources have additional benefits for people with diabetes. These are eggs and Greek yogurt.
In people with diabetes and metabolic syndrome, eggs appear to improve insulin sensitivity, reduce inflammatory levels and improve cholesterol.
4.2 Greek yogurt
Greek yogurt appears to improve blood sugar.
People with type 2 diabetes turn out to be able to lose weight with Greek yogurt in the diet.
Tip 5: Fatty acids
The right fatty acids are important if you want to reverse type 2 diabetes.
Nuts are a good source of omega 3 fatty acids, fiber, and proteins. Nuts help reduce blood glucose, HbA1c values and LDL cholesterol.
You do not have to eat much. A small hand per day is enough. More than 30 grams of nuts per day offer no additional health benefits.
If you still want to lose weight keep in mind that nuts are very rich in calories. They contain about 650 kcal per 100 grams. A handful of nuts (30 grams) is therefore already good for 200 kcal, about 10% of your daily calorie requirement.
You can eat all the nuts, they are all healthy. Walnuts and almonds are also seen as the most healthy nutty varieties.
Because each note has its own specific health benefits, it is best to alternate the types or eat a nut mix.
The best you eat is unroasted nuts. These are not heated so that the healthy omega 3 fatty acids have not oxidized. And by eating unsalted nuts you prevent your blood pressure from becoming too high.
Peanuts are not nuts but legumes. It is better not to eat these often or not at all. Peanuts contain a lot of omega 6 fatty acids and disrupt a good omega 3 omega 6 balance.
We already get enough omega 6 in relation to omega 3. If the omega 6 becomes too high compared to omega 3, it actually promotes infections.
5.2 Fatty fish
Omega 3 is a collective name for certain polyunsaturated fatty acids. The most important are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
ALA is an essential fatty acid, the body can not make it yourself and it must be obtained through the diet.
EPA and DHA can make the body from ALA. Because the body can not do this efficiently, it is better to also get EPA and DHA from food.
Fatty fish such as salmon, herring, mackerel, anchovies and sardines contain a lot of EPA and DHA. These fatty acids from fish improve fat metabolism, blood pressure and keep the blood vessels healthy.
These fatty acids also reduce infections in people with diabetes.
For the EPA and DHA fatty acids, you can eat a fatty fish twice a week and / or use fish oil, krill oil or algae oil capsules.
5.3 Olive oil
Olive oil is also a good source of vigorous omega 3 fatty acids and antioxidants. It reduces the risk of cardiovascular disease and improves cholesterol levels.
5.4 Coconut oil
Coconut oil contains mainly fatty acids from medium chains (MCT, Medium Chain Triglycerides). This is in contrast to most fats.
The MCTs are healthy and good to take in diabetes. They help to lower blood sugar and increase insulin sensitivity.
Because coconut oil is resistant to high temperatures, it is ideal for baking or stir-frying.
Tip 6: Eat a lot of fiber
Dietary fiber has been shown to help keep blood glucose and insulin levels low. They also help to prevent complications in type 2 diabetes.
You have soluble and insoluble fibers. Both are good to eat. The insoluble fibers do have the greatest effect.
The soluble fibers ensure that the blood sugar levels gradually increase after the meal.
The insoluble fibers seem to increase blood glucose less. Both types of fiber are therefore important to eat.
Dietary fiber is not only important in diabetes, it is always important for good health and should not be lacking in a healthy diet. For example, eating fiber rich reduces the risk of cardiovascular disease and lives longer with fiber-rich food.
Men must aim for about 38 grams of fiber per day. For women, this guideline is 25 grams per day.
It can be quite difficult to get enough fiber from your diet, that’s why I give a list of foods rich in fiber.
You can find dietary fiber:
Vegetable; carrots, beetroot, broccoli, artichoke and Brussels sprouts in particular
Legumes; lentils, kidney beans, split peas and chickpeas in particular
Fruit; pears, strawberries, avocados, apples, raspberries and bananas in particular
Seeds; pumpkin and sunflower seeds in particular pips
Nuts; almonds, coconuts, pistachio nuts and walnuts in particular
Whole grain cereals
About the above high-fiber foods a number of comments specifically for people with diabetes.
6.1 Sweet potatoes
Sweet potatoes are rich in carbohydrates, but they are slowly converted into glucose and are therefore the responsible alternative to regular potatoes.
Because sweet potatoes are rich in carbohydrates, they do allow blood glucose to rise, so do not eat too much. Sweet potato contains 20 grams of carbohydrates per 100 grams.
As a bonus sweet potato contains more vitamins and minerals than regular potatoes. Sweet potato contains beta-carotene, vitamin A, B vitamins, calcium and magnesium.
6.2 Whole Grains
Wholegrain cereals are preferred over processed grains (wholemeal bread instead of brown or white bread for example).
Keep in mind that grains contain a lot of carbohydrates. One slice of wholemeal bread already contains 14 grams of carbohydrates, which is very hard.
Instead of (wholegrain) bread, it is best to eat oatmeal as a source of carbohydrates and fiber.
Oatmeal is seen by many as the healthiest grain there is. It is an unprocessed (wholemeal) grain and is known as a good source of slow carbohydrates rich in essential minerals.
For people with diabetes, oatmeal has another important health benefit. Oatmeal is rich in a soluble fiber (beta-glucans) which has a positive effect on blood glucose and cholesterol.
There are also studies showing that beta-glucans reduces insulin resistance in people with type 2 diabetes.
People with diabetes also appear to respond better to insulin by eating oatmeal. Blood glucose also improved.
You can make porridge from oatmeal, but you can also make pancakes.
Do not buy oatmeal which is sold as quick to prepare. This is oatmeal which is very finely ground. As a result, the oatmeal is quickly digested and the blood sugar quickly rises.
6.3 Pure chocolate
Pure chocolate is very rich in fiber and offers many health benefits thanks to the high concentrations of antioxidants.
The disadvantage is that sugar is also processed in chocolate. Therefore choose dark chocolate with the highest possible cocoa content (preferably 80%, but more is better), which contain less sugar.
See dark chocolate as a treat and keep it on occasion, 1 piece of dark chocolate per day so you do not too much disturbed your blood glucose.
Instead of pure chocolate, you can also use raw cocoa nibs or raw cacao powder if you want to take advantage of the health benefits of chocolate.
It contains no sugar at all and it also contains 7 times as many antioxidants as dark chocolate because it is not heated.
Quinoa is a pseudographer and ideal as an alternative to (white) rice. This is because the carbohydrates of quinoa are slowly converted to glucose.
Quinoa is rich in carbohydrates (63 grams per 100 grams), so eat it in moderation.
Quinoa is also rich in proteins, which gives them a more saturated feeling than rice. This helps you to eat less and lose weight.
Quinoa is also rich in essential minerals.
6.5 Superfoods with fiber
Because it is difficult to get enough fiber you can supplement with certain superfoods.
A superfood rich in fiber is chia seed.
Chia seed has a positive effect on blood glucose, blood pressure and inflammation.
Chia seed is not only rich in fiber, it also contains antioxidants that benefit people with diabetes. It contains chlorogenic acid which ensures that there is less glucose in the blood after a meal.
Linseed is another superfood that is rich in fiber.
Linseed helps to keep blood glucose stable and improves A1c levels in people with type 2 diabetes.
Another important characteristic of linseed is that it improves insulin sensitivity.
Tip 7: Minerals
If you have diabetes, then two minerals are extra important. These are magnesium and chromium.
Magnesium is an essential mineral for our health. It is involved in some 700 processes in your body.
By taking sufficient magnesium in your diet, you ensure that the insulin resistance is r7.2) Chromeeduced and that the blood glucose stabilizes.
You can take magnesium in the form of magnesium supplements.
You can buy the best magnesium malate for this.
Magnesium malate is a combination of magnesium and malic acid. Magnesium is absorbed better by this combination. In addition, malic acid supports your glucose metabolism.
Certain foods are also rich in magnesium. You can eat nuts, avocado, fatty fish, seeds, green leafy vegetables and (in moderation) dark chocolate.
Chromium (or chromium) is a mineral of which we need little and therefore falls into the category of trace elements.
You can find chromium in most types of vegetables, fruit, whole grain cereal products and nuts.
In small quantities, it is also in meat.
Chromium is important in your glucose and fat metabolism, it reduces your insulin resistance and helps to stabilize blood sugar.
Tip 8: Herbs
People with diabetes benefit from certain herbs. These are:
These herbs can provide the last piece of improvement needed to reverse type 2 diabetes. Provided you have successfully implemented the most important lifestyle changes.
Below I will discuss these herbs separately.
Cinnamon imitates the effects of insulin and promotes the absorption of glucose from the blood into the cells. This helps to lower blood glucose.
With cinnamon, you can lower your blood sugar by up to 29% (!) (Source, source, source). Cinnamon (extract) is therefore a very useful dietary supplement for people with diabetes.
Cinnamon can be used in the preparation of dishes. For example, a pinch of cinnamon is tasty because of the oatmeal porridge. You can also sprinkle cut pieces of apple with it.
Cinnamon also appears to improve insulin sensitivity.
Note: eating too much cinnamon is not good for you. Here you can get liver poisoning or cancer. Chinese cinnamon can be safely used in a dose of 0.5 to 2 grams per day. Ceylon cinnamon can safely be used up to 5 grams per day.
Another herbal extract that you can benefit from is berberine. It has been used in Chinese medicine for centuries and it lowers blood glucose and cholesterol.
Berberine works so well in lowering blood glucose that it often works even better than medications intended for this purpose.
If you use medication consult your pharmacist first if you can start using berberine. Berberine can negatively affect the effects of certain types of medicines.
Some people may get diarrhea, constipation or abdominal pain from berberine.
8.3 Fenugreek seeds
Fenugreek seeds are a seed seeds that you can buy at most health food stores. It is mainly used in curry but also in pastries and bread in Arabic cuisine.
In the Netherlands, fenugreek seed is used for fenugreek cheese, in a similar way to cumin cheese.Short Description: Fenugreek Cheese – Gouda. Premium Quality. Fenugreek cheese is a slightly nutty flavour because of the Fenugreek seeds. The fenugreek seeds are very healthy and nutritious and it is said that these seeds are great for your digestive system.
People with type 1 and 2 diabetes benefit from fenugreek seed. It lowers the blood sugar.
Feel free to taste your food with a clove of garlic. It helps for lower blood glucose and lowering LDL cholesterol.
Garlic also protects against infections.
Turmeric (yellow root) is a herb that is widely used in Asia. For example, it gives the yellow color to curry powder in which it is processed.
Turmeric has many health benefits, too many to mention here.
People with diabetes do well to regularly use turmeric in the kitchen. It lowers blood sugar and the risk of cardiovascular disease.
Turmeric also supports the functioning of the kidneys which is important for glucose control.
Ginger is an herb that is widely used in the kitchen worldwide.
Ginger is good for health and for people with diabetes in particular.
Ginger causes a decrease in blood sugar and HbA1c levels.
Ginger also improves insulin sensitivity
Onions can lower blood sugar in people with diabetes.
Studies show that meals containing onions for lower blood sugar after meals provided people with diabetes.
8.8 Black cumin
In people with diabetes, black cumin reduces the high blood sugars.
Black cumin also protects against certain complications associated with diabetes.
Ashwagandha is also called Indian ginseng.
It is an herb that is used in traditional Indian herbal medicine.
In both healthy people and people with type 2 diabetes, ashwagandha reduces the blood sugar.
Tip 9: Dietary supplements
Besides herbs, you could use a number of food supplements.
With dietary supplements, just as with the use of herbs, they can take care of the dots on the i. They only make sense if you have adjusted your lifestyle completely.
A nutritional supplement that benefits people with diabetes is glucomannan.
It is root tuber from Asia and for sale as a supplement.
It causes carbohydrates to digest more slowly.
In addition, it is good for your cholesterol and blood pressure.
9.2 Alpha lipoic acid
Alpha-lipoic acid is a coenzyme and reduces insulin resistance in people with type 2 diabetes.
9.3 Vitamin C
People with diabetes benefit from vitamin C.
It ensures lower blood sugar and is also good for blood pressure and inflammatory values.
Vitamin C occurs naturally in fruits and vegetables. You can supplement this with (unsweetened) vitamin C tablets or powder.
Tip 10: Apple cider vinegar
A home-garden-and-kitchen remedy that is very enthusiastic about the health community is apple cider vinegar.
It offers many health benefits and especially for people with diabetes it has a number of powerful properties.
Apple cider vinegar helps in losing weight, lowering blood sugar and improving the symptoms of diabetes.
Apple cider vinegar causes blood glucose to rise less after a meal and it also improves insulin sensitivity.
If you inject insulin or take medicines that stimulate the production of insulin, apple cider vinegar is not such a good idea. Your blood glucose can then become dangerously low.
Tip 11: No stress
Stress is always bad for you but worse if you want to get rid of diabetes.
For example, stress increases blood pressure and causes higher cortisol levels (the stress response hormone). A disruption of cortisol causes a higher blood sugar.
Under the influence of cortisol, it will also be much more difficult to lose fat around the abdomen because fat is retained and stored under the influence of cortisol.
For many people, work is a source of stress.
If you experience a lot of stress at work, you can discuss this. Perhaps you can get another job which is less stressful or you can get help with your work.
Finding a less stressful job can also be an option.
In any case, ensure a better balance in your life.
Also provide moments of relaxation with, for example, yoga or mindfulness. This will already improve insulin sensitivity
Tip 12: Let certain things stand
If you want to cure diabetes, not only are the things you need to do or eat important. The things that you should not do or eat are, I think, even more important.
Something you should not do is smoke and do not get out of your chair. And so there are things that you better not eat.
If you do eat these things then the other things you do or eat are actually of little use and you frustrate your goal to cure type 2 diabetes.
What you better not eat are added sugars, refined carbohydrates and trans fats.
To clarify this, I give you an overview of foods that contain these with an explanation below.
12.1 Fruit juice
Fruit juice is seen as a healthy drink. However, the effect of fruit juice on blood sugar is the same as that of soft drinks. This also applies to fruit juices which are 100% fruit juice and do not contain added sugars!
Fruit juice is full of fructose, the type of sugar that causes type 2 diabetes.
The problem with fruit juice is that the fibers of the fruit have been filtered out. As a result, the absorption of the sugars is not delayed as is the case when eating fruit.
So keep it when eating fresh fruit and let the fruit juices stand.
12.2 Dried fruit
A lot of moisture is lost when fthe ruit is dried. This makes the amount of sugar more concentrated. For example, raisins contain 4x as much sugars as grapes.
If you want to cure diabetes then you better go for fresh fruits that are low in sugars.
Fruits that contain few sugars are strawberries, raspberries, blueberries, blueberries, cranberries, lime, lemon and grapefruit.
12.3 Soft drinks
Soft drinks are at the top of the list of the wrongest things that you can take.
Soft drinks are full of sugar and because these sugars are liquid they will be absorbed directly by the blood. Soft drinks also offer no nutritional value.
Another point with liquid calories from sugars is that your brain does not register this in the same way as calories from solid foods.
Liquid calories from sugars do not provide a feeling of satiety so you do not automatically correct by eating less.
You will probably not be surprised that the drinking of soft drinks is associated with the worsening of insulin resistance.
Drinking soft drinks not only causes the insulin resistance to worsen, but it also causes abdominal fat, it reduces the metabolism and increases the risk of cardiovascular disease. Enough reasons to no longer buy soft drinks.
Soft drinks that are sweetened with sweeteners also have a negative effect on your insulin and blood glucose. It is therefore better to leave these as well if you want to cure type 2 diabetes.
What you can drink is water, (green) tea, herbal tea and coffee.
This may initially be very boring if you are used to drinking soft drinks. You will therefore have to be more creative.
So on hot days, you can track yourself on spring water with bubbles in which you do a slice of lemon or lime and ice cubes.
Coffee contains antioxidants and drinking coffee has a correlation with a lower risk of type 2 diabetes. Drink your coffee black or possibly with a small splash of cream.
The only responsible sweetener that does not raise blood sugar or insulin is stevia. Stevia even appears to lower blood sugar.
You have to use pure stevia, which is for sale at health food stores.
Green tea contains a unique antioxidant which ensures that the liver delivers less glucose and improves insulin sensitivity.
The best thing you can drink is just water. Your kidneys regulate the excess blood glucose by draining it through the urine.
For this, it is necessary that you drink enough water.
12.4 Refined carbohydrates
Refined carbohydrates are industrially processed carbohydrates. A well-known example is a flour.
To make flour, the fibers are stripped of the grain after which it is finely ground.
This process produces carbohydrates which are broken down into glucose much more quickly by the body.
This causes you to experience a peak in blood glucose after eating such carbohydrates.
Refined carbohydrates that regularly come on the table with many people are bread, cereals, white rice and pasta.
In the form of snacks you also often encounter refined carbohydrates. You can find them in cookies, cakes, energy bars, rusks, crackers and bagels.
Refined carbohydrates are not only bad for your blood glucose. They also appear to affect memory in people with diabetes.
In some study, it has been shown that replacing ordinary bread with wholemeal bread led to an improvement in blood glucose in people with diabetes.
This also improved blood pressure and cholesterol.
12.5 Trans fats
If there is something that scientists agree on, it is that trans fats are harmful to health.
Trans fats have no effect on blood glucose, however, they are associated with insulin resistance, an increase in inflammatory values, an increase in abdominal fat and a deterioration of cholesterol.
Trans fats therefore increase the risk of cardiovascular disease. Something that you can not have if you have diabetes because you already have an increased risk of cardiovascular disease.
Trans fats are produced by the processing of vegetable oils. This processing is also called the hardening or hydration of fats.
This processing is done to improve the shelf life and structure of fats (without taking into account the consequences for health).
You can find trans fats in most margarines, baking and roasting products, peanut butter, pastries and coffee creamers. They are often also in snacks, cookies and even in frozen meals.
Trans fats are so bad for health that they are already banned in some countries. There are also countries that have already announced to ban trans fats.
In most countries, people rely on self-regulation of the food industry and trans fats are still being processed in our food (less than 10 years ago).
The worst thing is that you are not obliged to declare trans fats on the packaging.
However, if you see something like ‘vegetable fat, partially hardened’, ‘hardened fat’ or ‘hydrogenated fat’ on the packaging, then you know that there are trans fats in the product and you can leave the product better.
12.6 Dairy products with a taste
Yogurts and milk drinks with a taste are not a good idea if you want to cure diabetes.
Do not be tempted by cries like ‘light’, ‘fat free’ or ‘0% fat’.
Yoghurts and milk drinks with a taste often contain added sugars. And usually not a bit too.
You can best choose real, natural, Greek yogurt. It is rich in proteins and contains few carbohydrates.
The proteins in Greek yogurt make you less hungry less so that you eat fewer calories.
Greek yogurt also appears to improve blood sugar.
To flavor your Greek yogurt you can use some fresh fruits such as strawberries or blueberries.
Beware of Yoghurt Greek style. This is fake Greek yogurt which does not have the health benefits of real Greek yogurt because it contains more carbohydrates and much less protein.
12.7 Breakfast cereals
Virtually all breakfast cereals are sweetened with a form of sugar. Let me put it this way; I have not yet been able to find unsweetened cereal in the supermarket, but maybe they do exist.
Apart from the sugar used in breakfast cereals, they are also processed (refined) carbohydrates.
The combination of sugar and processed carbohydrates in breakfast cereals ensures that your blood glucose gets a boost by eating it. Not a good start of the day seems to me.
Eating breakfast cereals is also high on my list of the worst things you can eat in diabetes.
Also, beware of breakfast cereals which claim to be healthy like the granola’s which are on the shelves nowadays.
These may not be as bad as traditional breakfast cereals due to the use of nuts and seeds, but often also contain a lot of added sugar such as honey, syrup, corn syrup or just sugar.
As an alternative to breakfast cereals, you can use oatmeal or a muesli with no sugars added.
12.8 All forms of sugar
Some people think that natural sugars are less bad than granulated sugar. One uses honey, maple syrup or agave syrup as an alternative to granulated sugar.
The difference between honey and granulated sugar, for example, is that honey is not processed and granulated sugar.
But whether you use granulated sugar or honey, they have the same effect on blood glucose, insulin and they also increase inflammation markers in the blood.
If you want to get rid of your diabetes, you should avoid all forms of sugar as much as possible. There is (unfortunately) no such thing as a ‘good’ sugar.
To make your food sweet you can possibly use pure stevia which you can buy at health food stores. This is the only sweetener that does not increase insulin.
12.9 Most food is not okay
It is impossible to be complete with everything that is bad for you. If I had to make an estimate then I think 90% of the food you find in the supermarket is not suitable for you if you want to cure diabetes.
With the above points, I have mentioned and explained a number of large and important product groups that you can avoid better.
As a rule, you can eat anything that is unprocessed (assuming normal portions) and you must be alert to processed food.
With processed food, you will always have to read the ingredients.
Everything that sugar is added to, everything that contains refined carbohydrates and everything that contains trans fats is by definition bad for you. This regardless of any health claims that are made on the packaging. Also be aware of the many names that are used for sugar.
The tastiest recipes and best tips to reverse type 2 diabetes?
Everything in the book is all about lowering and stabilizing blood sugar levels. An additional effect of the cookbook is that you will also lose weight if you are overweight.
It teaches you that it is not necessary to grow old with diabetes, regardless of what your age is or how long you are already suffering from type 2 diabetes.
In the “Dr. Neal Barnard’s Cookbook for Reversing Diabetes: 150 Recipes Scientifically Proven to Reverse Diabetes Without Drugs“ you learn everything you need to give your health a boost.
Below I give you some recipes that fit in a diet that allows you to reverse type 2 diabetes.
Recipe 1: oatmeal with walnut & blueberries
This recipe is suitable as breakfast and consists of exclusively responsible ingredients.
The oatmeal is a good source of slow carbohydrates. The blueberries are low in sugar and a source of main antioxidants. The cinnamon ensures that the blood sugar does not rise too much and the walnuts are a perfect source of omega 3 fatty acids, proteins and fibers.
Ingredients (for 1 person):
30 grams of oatmeal
30 grams of blueberries
A cup of water
Half a cup of unsweetened almond milk
15 grams of walnuts
A pinch of cinnamon (to taste)
Heat the over for at 180 degrees.
Cover an oven plate with baking paper and spread the oatmeal over it.
Bake the oatmeal for 20 minutes until it is golden brown.
Bring the water with the almond milk in a pan to the boil and add the oatmeal. Leave it on a low heat until the oatmeal has become soft and creamy.
Turn off the heat and add the blueberries, walnuts and cinnamon and stir.
Put the whole in a dish to serve. Add some blueberries to garnish.
Incidentally, it is not necessary to put the oatmeal in the oven first, this brings out the taste of oatmeal a bit more. If you are in a hurry, you can skip this.
You can combine it yourself with oatmeal and different fruits. The combination with strawberries or raspberries is also recommended. These fruits also do not contain many natural sugars.
You can also add a teaspoon of chia seed to your oatmeal. This gives you extra fibers which ensure that you feel full after breakfast.
Tip: if you want the sweetener a little sweeter then you can at last add a few drops of pure stevia.
Recipe 2: Poached egg with yoghurt sauce
This recipe is suitable as breakfast or lunch. It is rich in proteins so that you can resist it for a long time. All ingredients are responsible if you have or want to reverse diabetes.
The salmon contains the important omega 3 fatty acids EPA and DHA which improve fat metabolism. Greek yogurt helps to improve blood sugar. The eggs improve insulin sensitivity and the turmeric lowers blood sugar.
Ingredients (for 1 person):
50 grams of real Greek yogurt (natural)
A pinch of turmeric
Half a tablespoon chopped fresh dill
Juice of 1/4 lemon
1 teaspoon of horseradish
A pinch of white pepper
Salt to taste
1 small and hard whole wheat bun
2 slices of smoked salmon
2 poached eggs
A tablespoon of sliced chives
Put the Greek yogurt in a dish with the turmeric and stir until it is golden.
Add the dill, horseradish, white pepper and some salt to the Greek yogurt and stir well.
Poach the eggs in boiling water.
Cut the wholemeal bread roll and fill each half with a slice of smoked salmon, the poached egg and the yogurt sauce.
Sprinkle the buns with yogurt sauce and enjoy.
Tip: do you want to replace fewer carbohydrates than the wholewheat sandwich by a wholemeal rice waffle or leave the sandwich completely and add some raw vegetables. Thanks to the many proteins in this dish, you do not have to worry about getting hungry again.
Recipe 3: Courgetti bolognese with mushrooms
Courgetti is a responsible alternative to carbohydrate-rich spaghetti.
Courgetti is made from zucchini with the help of a spiral cutter. A spiral cutter (spirelli) makes beautiful strings of vegetables such as zucchini, carrot and cucumber.
For this recipe, we make spaghetti of zucchini. Zucchini contains only 3 grams of carbohydrates and 16 kcal per 100 grams.
The beauty of Italian food is that you can use a lot of garlic and olive oil.
Both are discussed in this article and are good for you if you have diabetes and want to reverse.
Ingredients (1 person):
Zucchini that you make courgetti
1 tablespoon extra virgin olive oil
1 onion cut into small pieces
2 cloves of garlic, finely chopped
1 large carrot cut into cubes
150 grams of mushrooms (kind to taste) cut into pieces
1 teaspoon of apple cider vinegar
200 grams of peeled canned tomatoes
A half tablespoon of sliced basil
Salt and pepper to taste
Fry the onion, carrot, garlic in a tablespoon of olive oil until the carrot is soft
Add the mushrooms, tomatoes, apple cider vinegar and herbs. Boil the whole until it is nicely concentrated
In a separate pan, do the courgetti with a tablespoon of olive oil and a dash of water. Heat the courgetti for 5 to 8 minutes without being overcooked and weak.
Put the zucchini in a bowl and spoon over the bolognese sauce of the mushrooms and feast.
Finally, I wish you every success with reversing diabetes. If you have any questions, do not hesitate to contact them below. I will then try to answer your questions as quickly as possible.
Quickly burn excess pounds and belly fat with simple make slimming recipes
Did you know that research shows that 1 in 3 just arrives from a diet instead of waste?
That’s why I tell my clients I don’t like to advise a diet, but I like to help them to change the lifestyle
Mindfulness: being aware and synchronized with your environment
Mindfulness is being aware of yourself and staying in sync with your environment. This is often characterized by crossed legs, hands with the palms up on the legs, eyes closed, in complete silence.
There are different definitions of mindfulness. Another definition is: focused energy in peace and quiet regardless of the physical position regardless of the environment. Mindfulness is a practice that we can all use in our hurried and stressful lives.
Science has discovered that the benefits of mindfulness-based meditation can be phenomenal.
The very old practice of meditation, especially mindfulness meditation, has gained more and more popularity. More and more adults and children are doing it regularly. The health benefits can be enormous.
Mindfulness is the old practice to connect body and mind and to become more aware of the moment. There are various meditation styles, the most popular are:
Focused attention (Vipassana)
Zhi Neng or Chi Neng Qigong (meditation in motion)
Most techniques originated from a religious or a spiritual context. But the present practice falls outside the traditional practices.
Mindfulness is a specific approach that can be used on its own or in combination with other meditation techniques.
Mindfulness is usually defined as “attention in a special way, in the moment, not judgmental”. Mindfulness meditation has been extensively studied in health studies. In the scientific literature, you can find it as Mindfulness-Based Stress Reduction (Mindfulness-Based Stress Reduction / MBSR) or Mindfulness-Based Cognitive Therapy (MCBT). Both are meditation training methods.
Benefits result from stress reduction
Mindfulness seems to help in a broad spectrum of health and mental conditions. It is not entirely clear yet, but the general relationship seems to be stress reduction.
Stress has a major influence on the functioning of the brain and body. Mindfulness reduces stress and therefore, among other things, brain and hormonal reactions in the body.
This is important because many diseases are caused or exacerbated by stress. According to the scientists, this is the key for the many benefits. My view is that stress takes a huge amount of energy from people, both physically and mentally.
When you have less stress, you have more energy left to heal as well as to focus your mind on what you want to achieve.
Mindfulness relieves pain
If you suffer from neck, back, shoulder and other physical complaints/pains, it is likely that part of the pain is between the ears (according to a study published in April 2011 in the Journal for Neuroscience).
The research showed that doing 80 minutes of mindful meditation can reduce pain by half. This research supports another study conducted by the University of Montreal, of which 13 Zen meditators were investigated.
All meditators had at least 1000 hours of exercise on it. They were compared with a group of non-meditating people to discover whether the practice of regular meditation could change the perception of pain. Zen meditators have a higher pain threshold than people who do not meditate.
2. Mindfulness improves our sex life
This is done by bringing your thoughts back into the moment. The research, published in the Journal of Psychosomatic Science, found that mindfulness meditation training, in which the thoughts are brought back in the moment, can help the woman to improve her sexual experience (and also in the man).
Often a self-deifying internal dialogue occurs in the mind of the woman, which prevents her from enjoying the sexual experience to the full.
HBO women who meditate are more excited by viewing erotic photographs than those who did not meditate.
3. Mindfulness makes us smarter and improves decision-making
A UCLA study published in 2012 in the Journal “Frontiers in Human Neuroscience” found that people who meditated over a longer period of time have a greater amount of gyrification, or simply put it, have more folds in the brain cortex than people who do not meditate.
The extra fold, an ie larger surface area of the brain, enable the meditators to process information much faster than others and avoiding being stuck in the past.
As a result, the thinking process is not disturbed and you come to decision making more quickly.
With only 15 minutes of practicing a focused meditation, you can get yourself out of your thoughts, make judgments, remove prejudices from your brain and help you to think clearly.
4. Mindfulness improves the mood
A group of marines, who were preparing to be sent, spent 2 hours a week on mindfulness meditation for a period of 8 weeks.
The group showed significant improvement in mood and working memory compared to marines who had not meditated.
The investigating scientists saw that practicing mindfulness meditation in extremely stressful and emotional situations, such as a war, led to more alertness without much emotionality.
It provided, as it were, a mental weapon kit.
5. Mindfulness increases the capacity to feel empathy and activity for others
Despite the violence that tears up his country, the Dalai Lama always remains friendly and full of compassion.
The secret to this is that the unshakeable grandeur of the banished Tibetan Leaders is probably anchored in his mindfulness meditation.
A study conducted by the Northeastern University College of Science showed that even after a short meditation intervention the participants showed 50% more compassion.
In another study published in 2008 in the PLOS ONE journal, the brain of experienced and undiscovered meditators after a compassionate meditation of Tibetan leaders showed more activity in the brain regions of empathy.
Mindfulness increases resilience and balance
Richie Davidson, a neuroscientist, and Paul Ekman, one of the world’s greatest researchers in the field of emotions, have conducted a series of studies on the right hand of the Dalai Lama; Lama Oser – a European monk has more than 30 years of meditative experience.
The researchers found that Lama Oser’s left and right prefrontal cortex activity ratio (measured with an MRI scanner and compared with a sample of 175 people) shot quite literally out of the graph. His prefrontal cortex activity ratio asymmetry gave rise to insane levels of balance, well-being and resilience to setbacks. This was largely all attributed to his discipline of mindfulness. https://www.lionsroar.com/the-lama-in-the-lab/
6. Mindfulness against anxiety and depression
Mindfulness has a direct influence on mental health. The evidence is the strongest for anxiety disorders and depression. Two of the most common mental health disorders.
Anxiety disorders can cause chronic excessive and often uncontrollable worries. Unfortunately, in 60% of cases, this is not solved with conventional techniques of medication and psychotherapy. Research indicates that mindfulness can help.
In a clinical trial, 89 patients with anxiety disorders were divided into two groups. One group did an 8-week MBSR program, while the other group received 8 weeks of stress management training. Members of both groups already showed improvement in one or more sessions. The MBSR group showed the greatest improvement. Other studies clearly saw improvements, especially in mindfulness in addition to the use of medication.
Clinical depression is a complex disorder characterized by depression and avoidance of social contacts and activities. Conventional treatment includes medication and psychotherapy. Unfortunately, there is a lot of relapses or patients do not stick to the medication regimen. Mindfulness can prevent relapse for those who do not want maintenance medication (antidepressants).
In a study there are three groups of patients who participate: 1 placebo group, which slowly reduced its medication and received placebo pills instead, 1 group that gradually reduced antidepressants and received an 8-week Mindfulness Cognitive Therapy program (MBCT) and 1 group that had been deprived of its depression and administered a maintenance dose of antidepressants (under clinical supervision).
Compared with the placebo group, the other two groups showed a reduced risk of relapse. Take into account that the mindfulness group no longer received medication. Data from several studies show that treating patients with mild depression with antidepressants and mindfulness are similar. In no way is it that people with depression have to stop taking their medication. Everything must be done under the supervision of the treating experts.
7. Mindfulness and Slimming
Obesity has more than doubled in the last 3 decades. More and more research is being done into prevention and the treatment of obesity.
Mindfulness is promising. It helps reduce stress and especially overeating due to stress. By mindfulness, you can better distinguish between hunger and satiety (mindful eating).
However, there are still no clear conclusions to be drawn regarding mindfulness. More research needs to be done.
A clear positive result has been observed in people who are obese but have not yet achieved a result in people who are overweight.
Mindfulness and Metabolic Syndrome Risk Factors
The metabolic syndrome is a collection of symptoms that increase the risk of cardiovascular disease and diabetes.
You have the metabolic syndrome when:
Your waist size is more than 102 cm in men and more than 88 cm in women
High triglyceride level
Low HDL cholesterol
Increased blood sugar
High blood pressure
Observation has shown that the metabolic syndrome is unusual among those who engage in mind-body exercises, including mindfulness.
Small clinical studies have investigated cause-effect in the relationship between metabolic syndrome risk and mindfulness. An improvement was observed in the metabolic syndrome in studies in which body weight was reduced.
In a study involving 194 obese adults, a group received diet and exercise (training) advice and the other group received the same advice and a full day mindfulness retreat. The mindfulness group showed significant and much greater improvements in cholesterol and triglyceride levels after 18 months.
8. Mindfulness improves the attention to tension and focus
The apparent nonsense Zen exercise of “thinking about not thinking” has shown that you can increase your attention span by freeing the mind from distractions.
In 2008, a study was published in the PLOS ONE news journal, of a Zen meditation training in which the person is alert and aware of his posture and breathing while ignoring all errant thoughts.
The research discovered various activities in the brain connected with spontaneous thought outbursts and wandering spirits. It was found that the brain returned to “Zen mode” more quickly despite a rather lengthy distraction.
Faster than with people who did not do meditation training. The ability of people to keep the focus and attention on a boring stimulus improves considerably with mindfulness.
9. Mindfulness slows down the degenerative process
A pilot study led by researchers from the Beth Israel Diaconessen Medical Center suggests that the positive changes in the brain related to mindfulness meditation (stress reduction) may be the answer to delaying age-related disorders, such as Alzheimer’s disease and dementia.
Alzheimer patients, who participated in an 8-week mindfulness-based stress reduction program, showed less cognitive decline than the second group that did not participate in the program.
Even better was that the group that participated in the program reported a higher level of well-being, which also helps recovery/healing.
10. Mindfulness meditation and the gut microbiome
For the meaning microbiome see here (https://www.microbe.net/2015/04/08/what-does-the-term-microbiome-mean-and-where-did-it-come-from-a-bit-of-a-surprise/); microbiome is the genetics of all bacteria in the human body. The human body is full of bacteria. The collection of all bacteria is the human microbiome, generally found in the intestines. Changes and imbalances in the microbiome are one of the causes of inflammation, weakened immunity and possibly weight gain. Small early studies on humans have established a link between psychological stress, stress hormones and changes in the composition of the micro bacteria.
In theory, this means that mindfulness-based stress reduction can be a way to prevent negative changes in the microbiome. This is a conclusion that can be drawn from studies with mice that were placed in stressful circumstances. Increased stress seems to dramatically change the type of bacteria in the intestines of mice, as could be observed repeatedly. Interestingly, the change in the bacteria did indeed increase the inflammatory factors in the blood. This is a very important implication for many health conditions. In order to draw clear scientific conclusions, more research needs to be done. It is almost certain that psychological stress leads to changes in the human microbiome, weakening immunity and is also responsible for several diseases.
Irritable Bowel Syndrome (IBS) or Irritable Bowel Syndrome (IBS)
PDS is a common health problem that occurs in 15% – 25% of people (10% of the world’s population). The exact causes are unknown, probably it is several factors that lead to PDS. Imbalance in the gut microbiome, stress and other psychological issues are assumed to be triggered.
Looking at the influence of mindfulness on all the triggers makes it particularly likely that mindfulness PDS will help patients with recovery. A study of a group of 43 patients showed that the group that received mindfulness training realized a stronger reduction in symptoms than the group that received standard medical treatment.
These improvements in recovery were still present after 6 months. Other small studies have shown that 30 minutes of mindfulness helped with PDS symptoms. However, the studies were not really scientifically arranged. Nevertheless, a significant indication that mindfulness helps.
11. Mindfulness improves creativity
The two main issues that have to do with determining creativity level are:
Divergence in thinking (coming up with many ideas) and convergence in thinking (bringing the ideas together in a brilliant concept).
Scientists at Leiden University, led by the Cognitive Psychologist Lorenza, studied the effects of two types of meditations on divergence and convergence. They found that through mindfulness meditation both divergence and convergence were significantly improved. Interestingly, the type of meditation had an effect on what type of thinking creativity was improved. For example, free association meditation improved divergence more than focused attention meditation.
12. Mindfulness reduces the feeling of loneliness
A study at the Carnegie Mellon University led by J. David Creswell scrutinized 40 adults. They discovered that after 30 minutes of meditation per day for 8 weeks, the feeling of loneliness diminished.
This is important because reduced feelings of loneliness coupled with increased compassion and resilience can lead to an incredibly happy, happy and fulfilling meaningful life.
What Creswell wants to remind us: “It is as important to train your brain as training your biceps in the gym”.
13. Mindfulness Meditation and Pregnancy
Stress during pregnancy has been linked to negative health outcomes such as pre-eclampsia (http://www.news-medical.net/health/What-is-Pre-eclampsia), high blood pressure, low birth weight. Small studies have shown that mindfulness during pregnancy can reduce stress. In a study of 74 pregnant Indian women (squaws), the participants who did mindfulness sessions twice a week for 5 weeks experienced much less stress than the control group. This suggests that mindfulness can have very positive effects on the daily stress that is experienced.
14. Mindfulness meditation and cancer
In 2012 there were 14.1 million new cases of cancer worldwide. The number of new cases is expected to increase by 68% until 2030. Mindfulness has shown to realize significant improvements in symptoms and side effects in the treatment of cancer. This includes, among other things, stress, anxiety, depression, vitality, fatigue and sleep levels. Studies show that mindfulness can counter the progression of cancer, particularly in breast cancer. How this works is still under investigation, but stress reduction seems to play a key role.
Research with three groups of cancer patients, a group of 53, and two groups of 26 patients showed that the control group had much shorter telomeres than the groups treated with mindfulness and with supportive expression therapy. Telomeres protect the structure of the DNA (https://en.wikipedia.org/wiki/Telomere). Short telomeres are associated with disease progression and increased mortality (in breast cancer and leukemia).
Although a large number of promising results have been achieved, it is still true that this is a young field of research.
The normal life
It is a very busy and busy world. You fold the laundry while keeping an eye on the children and watch the TV with the other eye. You plan your day while listening to the radio and on your way to work. You eat while you meet.
You are in a hurry to do all your tasks and finish.
You lose the connection with the moment – do you remember how the food tasted, was it good?
You miss all the feelings that are connected to the individual moments. Did you notice if you were equipped this morning or that the apple trees were in bloom?
Mindfulness focuses on your attention with “intent” at the moment.
Start yourself with mindfulness
For the beginners, I refer to my previous blog for an exercise to start with mindfulness.
Some types of meditation require concentration, rehearsal of a sentence or focusing on a feeling or breathing, where you let go of the many thoughts that come up, without paying attention to it. Concentration meditation, just like other activities such as Tai Chi, yoga, Zhi Neng Qigong, can bring about a relaxation reaction. This, in turn, is very important for the way your body and mind respond to stress.
Mindfulness meditation builds on concentration exercises.
How it works:
Go with the flow: In mindfulness meditation, when you concentrate, see the flow of thoughts, emotions, body sensations without judging good or bad.
Focus: You will also experience external observations, such as sounds, images, touches that are part of the experiences in the moment. The challenge is not to hook on an idea, emotion, sensation or get caught up in thoughts of the past and the future. Instead, you look at the coming and going of thoughts in your mind and discover which mental patterns are a sense of well-being or suffering.
Stay in it: Sometimes the process does not seem to relax at all, but over time it provides stronger feelings of happiness, joy and self-awareness as you begin to feel more comfortable, with a broader field of experiences and sensations.
Practice acceptance: Above all, mindfulness is about accepting everything that comes up in your consciousness at every moment. It is also a kind of forgiveness for and of yourself.
Very gentle steering: When your mind wanders into planning, daydreaming, or criticism, then observe where it went and send it gently back into the sensations of the moment.
Do and keep doing: If you missed your planned meditation session, just restart. By practicing accepting your experiences during meditation, it becomes easier to accept what comes your way during the day and to accept it for the rest of the day.
In addition to formal (regular form of) meditation, you can also practice mindfulness in a more informal way.
You can do that by focusing your attention on your sensations from moment to moment during your daily activities. This is done by the opposite of multitasking, ie single-tasking.
You do one activity at a time and you give it your full attention and attention. For example, while you are flossing your teeth, petting the dog or eating an apple, it is difficult, also slowing down the process and the quality of the process.
You are not totally or not at all in the moment, while it is all your senses in charge.
Learn to stay in the moment
A less formal approach to mindfulness can also help you stay in the moment and fully participate in your own life. You can, therefore, take every task to practice informal mindfulness.
Whether you’re eating, showering, walking, touching your partner, or playing with your child or grandchild, stay in the moment and devote yourself completely to that task and feel and experience all the sensations of the moment.
The following points can help you:
Start by bringing your attention to the sensations in your body
Breathe in through the nose, allowing the breath into your lower abdomen. Let your abdomen completely expand.
Now exhale through the mouth
Notice and perceive the sensations of every inhalation and exhalation
Proceed slowly with your task with full open feeling and perception
Let your senses work fully. Note each image, every touch, every sound, every scent so that you can fully enjoy the sensation and enjoy it.
When you notice that your mind is wandering off from your task you are doing, gently bring your attention back to the sensations of the moment.
Start with mindfulness meditation
I assume that, if you were not convinced, you now see the usefulness of mindfulness through all scientifically proven results or the combination of these with other forms of meditation that you were already doing.
Invest in yourself
The effects of mindfulness meditation are increased as you do it more; the more you do it the stronger and better the result. For a lot of people, it takes about 20 minutes before the mind comes to rest.
When you’re ready for more, Jon Kabat-Zin, Professor Emeritus, founder and former director of the Stress Reduction Clinic at the University of Massachusetts Medical Center, advises 45 minutes of meditation for at least 6 weeks.
In the beginning, you can, of course, do shorter periods and slowly expand to longer periods of meditation.
More techniques for stress reduction
Behalve mindfulness zijn er meer technieken die snel leiden tot stressreductie en ondersteuning van heling en het voorkomen van ziekten zoals Neuro Emotionele Integratie, Emotionele Balans, Omega Health Coaching, systemen waarin diverse werkende factoren zijn opgenomen, waaronder ook de effecten van mindfulness. Geleide meditatie, zoals bovenin dit artikel genoemd, heeft empirisch veel positieve resultaten opgeleverd.