How to REVERSE Diabetes & Hypertension with 100 Year Old Dr. John Scharffenberg & Doug Batchelor
Weight Management: This is a crucial factor for both conditions. Losing weight, particularly belly fat, can significantly improve blood sugar control and lower blood pressure.
Diet:
- Focus on whole foods: Prioritize vegetables, fruits, whole grains, and lean protein sources.
- Limit processed foods: These are often high in unhealthy fats, sodium, and added sugars, all of which can worsen both diabetes and hypertension.
- Reduce sodium intake: Aim for less than 2,300 milligrams of sodium per day. This can significantly lower blood pressure.
Exercise: Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. Regular physical activity helps your body use insulin more effectively and lowers blood pressure.
Stress Management: Chronic stress can raise blood sugar and blood pressure. Techniques like deep breathing, meditation, and spending time in nature can help manage stress.
Sleep: Aim for 7-8 hours of quality sleep each night. Poor sleep can disrupt hormones that regulate blood sugar and blood pressure.
Smoking Cessation: Smoking is a major risk factor for both diabetes and hypertension. Quitting smoking can significantly improve your health.
It is important to note:
- These are general recommendations, and a personalized plan from your doctor is crucial.
- You may still need medication even with lifestyle changes.
- Consult your doctor before making any significant changes to your diet or exercise routine.
Here are some resources you may find helpful:pen_spark
- American Diabetes Association: https://diabetes.org/
- American Heart Association: https://www.heart.org/
- National Institutes of Health: https://www.niddk.nih.gov/health-information/diabetes