When dealing with type 2 diabetes, diet, exercise and stress management techniques can make a difference. Diabetes has grown to epic proportions in recent decades; nearly 8% of the U.S. population has diabetes. Dr. Dean Ornish gave a TED presentation in February 2006 explaining that in 30-year-olds, diabetes has increased 70% in the last ten years. He also pointed out a sad possibility: this may be the first generation where children live a shorter life span than their parents. Dr. Ornish argues that diabetes is preventable and reversible, as are other diseases such as heart disease, cancer, obesity and other chronic diseases.
How to Reverse Diabetes Through the Ornish Diet
Ornish points out that an Asian diet can reverse diabetes and other diseases and if Asians are getting sick in recent years, it is because they have begun eating a Western diet. In a single generation, Asians, previously known for having one of the lowest rates of chronic disease, now have one of the highest.
In The Spectrum, Ornish explains that Pima Indians living in rural Mexico who eat a diet of unrefined carbohydrates and little animal fat have a much lower rate of diabetes than Pima Indians living in the United States eating a Western diet. A Harvard Nurses Health Study followed 90,000 nurses across sixteen years. It concluded that 91% of the diabetes cases were due to unhealthy diets and lack of exercise.
The Ornish diet is relatively simple to understand but adhering to it requires a good amount of discipline. In a nutshell, there are good carbs and bad carbs. Bad carbohydrates increase the risk of diabetes, whereas good carbohydrates actually lower the risk. The Harvard Physicians Health Study observed 40,000 health professionals and found that eating fruits, whole grains, vegetables, fish and chicken was linked to lower risks of diabetes. Higher intakes of sweets, refined grains, red meat and high-fat dairy products were associated with a higher risk of diabetes.
Diabetes Control Through Exercise
Dr. Ornish explains that exercise also plays a large role in preventing or reversing type 2 diabetes. A single exercise session can decrease blood sugar by as much as 40 mg/dl. However, exercise-induced decreases in blood sugar last only about 72 hours. A person looking to reverse type 2 diabetes would need to incorporate daily exercise.
Ornish cautions that diabetics should first consult their doctors before incorporating new exercise regimens. As exercise improves the diabetic's condition, medication doses may need to be adjusted. Also, people with retinopathy, a disease associated with diabetes, need to avoid anaerobic exercise that is jarring or involves holding the breath.
The important takeaway about exercise for diabetics is that it should be done consistently. It is better to exercise a bit each day than overdo it once a week. If it is a fun activity, not overly taxing and easily integrated into the daily routine, the chances of exercising regularly are greater.
Reverse Diabetes Using Stress Management Techniques
A study at Drake University Medical Center found that type 2 diabetes patients who integrated stress management techniques into their daily routines saw a reduction in their blood glucose levels. According to the lead author of the study, medical psychologist Richard Surwit, Ph.D., "The change is nearly as large as you would expect to see from some diabetes-control drugs."
Ornish explains that while individuals often cannot control stressful life events, they do have control over how they react to events. He suggests the following stress management techniques: yoga-based stretching, meditation, breathing techniques, imagery, and participation in support groups. Practicing any one of these activities for a few minutes a day will have a positive impact.
Managing Diabetes: A Dean Ornish Program Testimonial
Jeff Oliver went through Dr. Dean Ornish's program. Prior to the program, he weighed 370 pounds, had high blood pressure and described himself as "an out-of-control diabetic." He followed the program of diet change, exercise and stress management techniques "religiously." After 12 weeks on the program, in addition to losing weight and seeing impressive drops in his cholesterol level, Oliver's blood sugar level dropped continuously to the extent that he went from "a high of 13 pills a day for diabetes to only two."
The degree of changes a person needs to make in eating, exercise and lifestyle habits will vary depending on the severity of the condition. A person who wants to prevent diabetes would not need to adhere as strictly to the requirements of the Ornish program as a diabetic on heavy medication who wants to reverse the disease. The good news is that with effort and commitment to lifestyle changes, type 2 diabetes is preventable and reversible.
Sources:
American Diabetes Association. Diabetes Statistics (Accessed June 11, 2010).
Ornish, Dean. The Spectrum. New York: Ballantine Books, 2007.
Chitra Badii - Chitra Badii has a diverse background, having worked in the software, finance, education and performing arts industries. She is a ...
