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The classic symptoms of type II diabetes include frequent urination, frequent hunger, increased thirst and weight loss.

 However, these symptoms are not always present, especially during the pre-diabetic stages of the disease when blood sugar levels are “borderline” but still higher than normal.

Because the symptoms are easy to miss, checking fasting blood sugar levels is a routine part the typical annual checkup. The disease is caused by a combination of decreased insulin production and insulin resistance.

In the vast majority of cases, being overweight or obese plays a role. Luckily, the pre-diabetes condition appears to be reversible. Many people diagnosed with type II diabetes have been able to maintain healthy blood sugar levels without medication or insulin. Even people who have had the disease for many years may benefit from the suggestions below.

Lose Body Fat

Losing weight is the usual suggestion, but if you are overweight or obese, what you need to lose is body fat. You do not want to lose muscle or bone. In order to lose body fat, without losing muscle or bone, you need exercise and a healthy eating plan that provides adequate nutrition to support muscle growth and bone density.

If you went on a low calorie diet to lose weight and the foods did not provide enough protein, your body will break down your muscles to get at the protein stores. This makes you weaker and also lowers the resting metabolic rate; the number of calories your body burns at rest.

If your daily eating plan does not provide enough calcium or some other mineral is missing, your body will break down your bones to get at those essential minerals. The long-term result can be osteoporosis, a condition in which the bones break far more easily than normal.

Do Aerobic Exercise

A lack of exercise is believed to be the cause of at least 7% of all cases. While strength training to build muscle can be helpful in several ways, aerobic exercise is the most effective for burning body fat. In order to be sure that you are exercising hard enough to get your heart rate up to your personal “fat-burning number”, but not hard enough to put undue stress on your heart, invest in a heart rate monitor.

The monitors are relatively inexpensive today and are very helpful, because they go where you go. You simply fasten the strap at the bottom of your chest, turn on the wrist monitor and get going. The monitors help you exercise optimally for fat-burning, which helps to improve your results. That can reduce your frustration when you feel as if you are trying, but nothing is working.

Cut Out or Limit Sugar Sweetened Drinks

Consumption of excessive sugary drinks has been identified as an increased risk for the development of pre-diabetes and type II diabetes. Soft drinks are probably the biggest problem, but fruit juices can also be a problem. The juices contain all of the natural sugars, but none of the healthy fibers that slow digestion and keep blood sugar levels stable. Cutting out or limiting sugar-sweetened drinks to an occasional weekly treat may help reverse type II diabetes.

Avoid Processed Grains like White Rice

Processed grains have an effect on blood glucose levels similar to that of sugar. Eating a lot of white rice, specifically, has been identified as something that increases the risk of developing type II diabetes.

Other processed grains are found in breads and baked goods. Anything with flour counts as a processed grain. Brown bread is not necessarily any better. In some cases, the brown color is due to additives like molasses. Like sugar-sweetened drinks, most breads and baked goods should be considered occasional treats.

Cut Out Trans-Fat and Reduce Saturated Fat in Your Diet

High cholesterol is a separate risk factor for heart disease. When you have pre-diabetes or type II diabetes, you want to reduce the other risk factors for heart disease as much as possible. People do not die from diabetes, per se. They die from complications that are a result of the disease. Heart disease is the most common complication and the most common cause of death.

Trans-fat, which is man-made, has been shown to raise LDL (bad) cholesterol levels to a greater extent than natural cholesterol itself. Trans-fat is in practically all baked goods and many other processed foods. Look on the label of ingredients for partially hydrogenated oil to avoid these foods. Do not rely on the popular “trans-fat-free” label. Manufacturers are allowed to use that label even when the food contains a small amount of trans-fat.

A small amount of saturated fat is “okay”, but like trans-fat, it raised bad LDL cholesterol levels. Cheese is the most common source of saturated fat in the typical American diet.

Remember also to support your body’s nutritional needs by planning meals carefully and taking some good dietary supplements.

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