How To Reverse Type 2 Diabetes And Insulin Resistance In 5 Simple Steps

How to Reverse Type 2 Diabetes and Insulin Resistance in 5 Simple Steps

In my last article about diabetes, I explained which tests you need to determine whether you’ve got diabetes or pre-diabetes.

Now I’m going to share with you my top advice for preventing — and reversing — these conditions.

Eating Well

The foods you eat can have huge effects on your health. Eating the right foods will balance your blood sugar, reduce inflammation and oxidative stress, and improve liver detoxification — all of which help prevent and reverse insulin resistance and diabetes.

In general, you should follow a whole-foods diet that contains plenty of anti-inflammatory, antioxidant, and detoxifying foods.

Here are more details.

When to Eat:

*Eat protein for breakfast every day
*Eat something every 4 hours to balance blood sugar
*Eat small protein snacks in the morning and afternoon
*Finish eating at least 2 to 3 hours before bed

How to Eat:

*Control the glycemic load of your meals by combining protein, fats, and whole-food carbohydrates at every meal or snack

What to Eat:

*Organic produce and animal products

*High-quality protein, such as fish and shellfish

*Cold-water fish such as salmon, halibut, and sable, which contain omega-3 oils that reduce inflammation

*Up to eight omega-3 eggs a week

*Low-glycemic legumes such as lentils, chickpeas, and soybeans

*Fresh fruits (berries, cherries, peaches, plums, rhubarb, pears, and apples are optimal) and vegetables (including low-glycemic vegetables like asparagus, broccoli, kale, spinach, cabbage, and Brussels sprouts)

*Detoxifying foods such as cruciferous vegetables, green tea, watercress, dandelion greens, cilantro, artichokes, garlic, citrus peels, pomegranate, and even cocoa

*Herbs such as rosemary, ginger, and turmeric

*Garlic and onions

*30 to 50 grams of fiber a day, especially soluble or viscous fiber (legumes, nuts, seeds, whole grains, vegetables, and fruit)

*Extra-virgin olive oil

*Soy products such as soymilk, soybeans, and tofu

*Nuts and seeds, including raw walnuts, almonds, macadamia nuts, and pumpkin and flax seeds

*Chocolate that contains 70 percent cocoa (up to 2 to 3 ounces a day)

What Not to Eat:

*All processed or junk foods

*Foods containing refined white flour and sugar, such as breads, cereals (cornflakes, Frosted Flakes, puffed wheat, and sweetened granola), flour-based pastas, bagels, and pastries

*All foods containing high-fructose corn syrup

*All artificial sweeteners and caffeine

*Starchy, high-glycemic cooked vegetables, such as potatoes, corn, and root vegetables such as rutabagas, parsnips, and turnips

*Processed fruit juices

*Processed canned vegetables

*Foods containing hydrogenated or partially hydrogenated oils

*Processed oils such as corn, safflower, sunflower, peanut, and canola

*Red meats (unless organic or grass-fed) and organ meats

*Large predatory fish and river fish, which contain mercury and other contaminants in unacceptable amounts

*Dairy

*No more than 3 glasses of red wine per week

Keep Moving

By targeting belly fat, regular exercise can improve insulin sensitivity, prevent and even reverse diabetes, and reduce the risk of complications.

Start with 30 minutes of walking every day. You may need to do sustained aerobic exercise for up to an hour 5 to 6 times a week to control full-blown diabetes. Add interval training (described in UltraMetabolism) and strength training to improve metabolism even more.

Supplements

I recommend a number of different supplements for insulin resistance and diabetes, depending on the severity of the problem:

1.A multivitamin and mineral.
2.Calcium, magnesium, and vitamin D.
3.Fish oil (1,000 to 4,000 mg)
4.Chromium (500 to 1,000 mcg day)
5.Antioxidants (such as vitamins C and E)
6.Extra vitamin B6 (50 to 150 mg a day) and B12 (1,000 to 3,000 mcg) to protect against diabetic neuropathy or nerve damage.
7.Biotin (2,000 to 4,000 mcg a day)
8.Alpha-lipoic acid (300 mg twice a day)
9.Evening primrose oil (500 to 1,000 mg twice a day)
10.One to two 500 mg tablets of cinnamon twice a day
11.Other herbs and supplements that can be helpful include green tea, ginseng, bitter melon, gymnema, bilberry, ginkgo, onions, and garlic
12.Banaba leaf (Lagerstroemia speciosa); 24 mg twice a day
13.Konjac fiber, four capsules 10 minutes before meals with a glass of water

Stress Management

Stress triggers insulin resistance, promotes belly fat, increases inflammation, and can cause diabetes. Practice relaxation techniques, like yoga, breathing, and meditation, regularly.

Medications

A number of medications may be helpful for diabetes. The main classes include:

*Biguanides, especially metformin (Glucophage). They can help improve insulin sensitivity.

*Thiazolidinediones, including rosiglutazone (Avandia) and pioglitazone (Actos). They can help increase insulin sensitivity but can cause weight gain and liver damage.

*Alpha-glucosidase inhibitors, which include acarbose and miglitol, can help lower the absorption of sugar and carbohydrates in the intestines.

Older medications include sulfonylureas include glipizide, glyburide, and glimepiride. I don’t recommend them: They only reduce your sugar temporarily and actually worsen diabetes over time. Plus, they increase the risk of heart attacks.

Insulin is your last resort and can cause weight gain and increased cholesterol and blood pressure. Many patients can get off insulin entirely if they are treated early and aggressively with lifestyle changes.

Remember, diabetes is completely preventable and often reversible.

And you don’t need to limit your efforts to medication or insulin. Start making the lifestyle changes I’ve described here, and you should see quick and dramatic results.

Mark Hyman, MD is a pioneer in functional medicine, practicing physician and best-selling author. A sneak preview of his book “The UltraSimple Diet” is available. See The UltraWellness Blog for more on Testing for Insulin Resistance

Small stained glass OES commemorative wall decoration.
no more diabetes
Image by antefixus21
I’ll gift this to a Masonic Brother whose wife is in the OES. Chapter 936,has no web presence so it has likely closed as an organization. The Gavel and numbers can easily be removed for reuse.

Members of the Order are aged 18 and older; men must be Master Masons and women must have specific relationships with Masons. Originally, a woman would have to be the daughter, widow, wife, sister, or mother of a master Mason, but the Order now allows other relatives[2] as well as allowing Job’s Daughters, Rainbow Girls, Members of the Organization of Triangles (NY only) and members of the Constellation of Junior Stars (NY only) to become members when of age.

The Order was created by Rob Morris in 1850 when he was teaching at the Eureka Masonic College in Richland, Mississippi. While confined by illness, he set down the principles of the order in his Rosary of the Eastern Star. By 1855, he had organized a "Supreme Constellation" in New York, which chartered chapters throughout the United States.

In 1866, Dr. Morris started working with Robert Macoy, and handed the Order over to him while Morris was traveling in the Holy Land. Macoy organized the current system of Chapters, and modified Dr. Morris’ Rosary into a Ritual.

On December 1, 1874, Queen Esther Chapter No. 1 became the first Prince Hall Affiliatechapter of the Order of the Eastern Star when it was established in Washington, D.C. by Thornton Andrew Jackson.[3]

The "General Grand Chapter" was formed in Indianapolis, Indiana on November 6, 1876. Committees formed at that time created the Ritual of the Order of the Eastern Star in more or less its current form.[4]

The emblem of the Order is a five-pointed star with the white ray of the star pointing downwards towards the manger. In the Chapter room, the downward-pointing white ray points to the West. The character-building lessons taught in the Order are stories inspired by Biblical figures:

Adah (Jephthah’s daughter, from the Book of Judges)
Ruth, the widow from the Book of Ruth
Esther, the wife from the Book of Esther
Martha, sister of Mary and Lazarus, from the Gospel of Luke and the Gospel of John
Electa (the "elect lady" from II John), the mother

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Order of the Eastern Star

General Grand Chapter logo
The Order of the Eastern Star is a Freemasonicappendant body open to both men and women. It was established in 1850 by lawyer and educator Rob Morris, a noted Freemason. The order is based on teachings from the Bible,[1] but is open to people of all religious beliefs. It has approximately 10,000 chapters in twenty countries and approximately 500,000 members under its General Grand Chapter.

Members of the Order are aged 18 and older; men must be Master Masons and women must have specific relationships with Masons. Originally, a woman would have to be the daughter, widow, wife, sister, or mother of a master Mason, but the Order now allows other relatives[2] as well as allowing Job’s Daughters, Rainbow Girls, Members of the Organization of Triangles (NY only) and members of the Constellation of Junior Stars (NY only) to become members when of age.

Contents
HistoryEdit
The Order was created by Rob Morris in 1850 when he was teaching at the Eureka Masonic College in Richland, Mississippi. While confined by illness, he set down the principles of the order in his Rosary of the Eastern Star. By 1855, he had organized a "Supreme Constellation" in New York, which chartered chapters throughout the United States.

In 1866, Dr. Morris started working with Robert Macoy, and handed the Order over to him while Morris was traveling in the Holy Land. Macoy organized the current system of Chapters, and modified Dr. Morris’ Rosary into a Ritual.

On December 1, 1874, Queen Esther Chapter No. 1 became the first Prince Hall Affiliatechapter of the Order of the Eastern Star when it was established in Washington, D.C. by Thornton Andrew Jackson.[3]

The "General Grand Chapter" was formed in Indianapolis, Indiana on November 6, 1876. Committees formed at that time created the Ritual of the Order of the Eastern Star in more or less its current form.[4]

Emblem and heroinesEdit
The emblem of the Order is a five-pointed star with the white ray of the star pointing downwards towards the manger. In the Chapter room, the downward-pointing white ray points to the West. The character-building lessons taught in the Order are stories inspired by Biblical figures:

Adah (Jephthah’s daughter, from the Book of Judges)
Ruth, the widow from the Book of Ruth
Esther, the wife from the Book of Esther
Martha, sister of Mary and Lazarus, from the Gospel of Luke and the Gospel of John
Electa (the "elect lady" from II John), the mother
OfficersEdit

Officers representing the heroines of the order sit around the altar in the center of the chapter room.

Eastern Star meeting room
There are 18 main officers in a full chapter:

Worthy Matron – presiding officer
Worthy Patron – a Master Mason who provides general supervision
Associate Matron – assumes the duties of the Worthy Matron in the absence of that officer
Associate Patron – assumes the duties of the Worthy Patron in the absence of that officer
Secretary – takes care of all correspondence and minutes
Treasurer – takes care of monies of the Chapter
Conductress – Leads visitors and initiations.
Associate Conductress – Prepares candidates for initiation, assists the conductress with introductions and handles the ballot box.
Chaplain – leads the Chapter in prayer
Marshal – presents the Flag and leads in all ceremonies
Organist – provides music for the meetings
Adah – Shares the lesson of Duty of Obedience to the will of God
Ruth – Shares the lesson of Honor and Justice
Esther – Shares the lesson of Loyalty to Family and Friends
Martha – Shares the lesson of Faith and Trust in God and Everlasting Life
Electa – Shares the lesson of Charity and Hospitality
Warder – Sits next to the door inside the meeting room, to make sure those that enter the chapter room are members of the Order.
Sentinel – Sits next to the door outside the chapter room, to make sure those that wish to enter are members of the Order.
Traditionally, a woman who is elected Associate Conductress will be elected to Conductress the following year, then the next year Associate Matron, and then next year as Worthy Matron. A man elected Associate Patron will usually be elected Worthy Patron the following year. Usually the woman who is elected to become Associate Matron will let it be known who she wishes to be her Associate Patron, so the next year they will both go to the East together as Worthy Matron and Worthy Patron. There is no male counterpart to the Conductress and Associate Conductress. Only women are allowed to be Matrons, Conductresses, and the Star Points (Adah, Ruth, etc.) and only men can be Patrons.

Once a member has served a term as Worthy Matron or Worthy Patron, they may use the post-nominal letters, PM or PP respectively.

HeadquartersEdit

The International Temple in Washington, D.C.
Main article: International Temple
The General Grand Chapter headquarters, the International Temple, is located in the Dupont Circleneighborhood of Washington, D.C., in the former Perry Belmont Mansion. The mansion was built in 1909 for the purpose of entertaining the guests of Perry Belmont. This included Britain’s Prince of Wales in 1919. General Grand Chapter purchased the building in 1935. The secretary of General Grand Chapter lives there while serving his or her term of office. The mansion features works of art from around the world, most of which were given as gifts from various international Eastern Star chapters.

CharitiesEdit
The Order has a charitable foundation[5] and from 1986-2001 contributed 3,147 to Alzheimer’s disease research, juvenile diabetes research, and juvenile asthma research. It also provides bursaries to students of theology and religious music, as well as other scholarships that differ by jurisdiction. In 2000 over ,000 was donated. Many jurisdictions support a Masonic and/or Eastern Star retirement center or nursing home for older members; some homes are also open to the public. The Elizabeth Bentley OES Scholarship Fund was started in 1947.[6][7]

Eureka Masonic College, also known as The Little Red Schoolhouse, birthplace of the Order of the Eastern Star

Signage at the Order of the Eastern Star birthplace, the Little Red Schoolhouse
Notable membersEdit
Clara Barton[8]
J. Howell Flournoy[9]
Eva McGown[10]
James Peyton Smith[11]
Lee Emmett Thomas[12]
Laura Ingalls Wilder[13]
H. L. Willis[14]
See alsoEdit
Achoth
Omega Epsilon Sigma
ReferencesEdit
^ "Installation Ceremony". Ritual of the Order of the Eastern Star. Washington, DC: General Grand Chapter, Order of the Eastern Star. 1995 [1889]. pp. 120–121.
^ "Eastern Star Membership". General Grand Chapter. Retrieved 2010-06-03. These affiliations include: * Affiliated Master Masons in good standing, * the wives * daughters * legally adopted daughters * mothers * widows * sisters * half sisters * granddaughters * stepmothers * stepdaughters * stepsisters * daughters-in-law * grandmothers * great granddaughters * nieces * great nieces * mothers-in-law * sisters-in-law and daughters of sisters or brothers of affiliated Master Masons in good standing, or if deceased were in good standing at the time of their death
^ Ayers, Jessie Mae (1992). "Origin and History of the Adoptive Rite Among Black Women". Prince Hall Masonic Directory. Conference of Grand Masters, Prince Hall Masons. Retrieved 2007-10-25.
^ "Rob Morris". Grand Chapter of California. Archived from the original on 2007-09-28. Retrieved 2007-10-01.
^ "OES Charities". Retrieved 2016-04-15.
^ "Elizabeth Bentley Order Of The Eastern Star Scholarship Award". Yukon, Canada. Retrieved 2009-11-05.
^ "Eastern Star has enjoyed long history". Black Press. Retrieved 2009-11-05. The Eastern Star Bursary, later named the Elizabeth Bentley OES Scholarship Fund, was started in 1947.[dead link]
^ Clara Barton, U.S. Nurse Masonic First Day Cover
^ "Sheriff 26 Years – J. H. Flournoy Dies," Shreveport Journal, December 14, 1966, p. 1
^ by Helen L. Atkinson at ALASKA INTERNET PUBLISHERS, INC
^ "James P. Smith". The Bernice Banner, Bernice, Louisiana. Retrieved September 13,2013.
^ "Thomas, Lee Emmett". Louisiana Historical Association, A Directory of Louisiana Biography (lahistory.org). Retrieved December 29, 2010.
^ Big Muddy online publications
^ "Horace Luther Willis". The Alexandria Daily Town Talk on findagrave.com. Retrieved July 25, 2015.
External linksEdit
Official website
Eastern Star Organizations at DMOZ
Pride of the North Chapter Number 61, Order of the Eastern Star Archival Collection, located at Shorefront Legacy Center, Evanston, Illinois

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