How to Prevent (or Reverse) Diabetes

Name: How to Prevent (or Reverse) Diabetes
Rating: 4.5 (61 reviews)

How to Achieve Optimal Blood Sugar Control to Extend Lifespan

Created byNicholas Cohen, MD

Last updated 10/2022

English

English [Auto],

What you'll learn

How to reverse prediabetes
How to reverse diabetes
How to make small habit changes to lead to big results lowering blood sugar
The best ways to lower blood sugar through lifestyle

Course content

6 sections • 29 lectures • 1h 22m total length

Free Limited-Time Offer Inside!0:52
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Factors that Raise HgbA1c: Tobacco, Depression, Insufficient Sleep4:34
Examine how tobacco use, depression, and insufficient sleep elevate HbA1c and diabetes risk, with pack-year exposure and sleep-duration thresholds.
Dietary Factors Raising Diabetes Risk: Sugar Sweetened Beverages, Meat3:34
Still More Factors: Overweight & Obesity1:45
Show that overweight and obesity are the single greatest diabetes risk factors, with risk rising about 192% for overweight and sevenfold for obesity, per a meta-analysis of 18 cohorts.
More Factors: High Blood Pressure and Elevated Resting Heart Rate3:40
Chronic Sympathetic Nervous System Activation Leads to Insulin Resistance3:40
Chronic Inflammation Underlies Diabetes Risk3:04
Chronic inflammation from obesity, tobacco use, depression, insufficient sleep, and inactivity drives insulin resistance by impairing pancreatic beta cells and triggering liver glucose release, elevating blood glucose.
Low Glucose Uptake by Muscles and High Glucose Consumption Underly Diabetes Risk4:09
How Elevated HgbA1c Causes Harm0:46

Intro to Tips0:52
Improve Sleep to Lower Risk of Diabetes2:16
Improve sleep to lower diabetes risk by summarizing a large meta-analysis showing seven to eight hours minimizes risk, while five hours or less increases risk.
Increase Whole Grains to Lower Risk of Diabetes2:14
Increase whole grain intake lowers diabetes risk, with 50 grams per day from whole grains like brown rice or quinoa; higher intakes also reduce mortality, with four servings daily.
Increase Aerobic Exercise to Lower Diabetes Risk2:17
Low to Moderate Alcohol Consumption to Decrease Risk of Diabetes3:41
Avoid Tobacco to Lower Risk of Diabetes2:13
Treat Depression to Lower Risk of Diabetes1:18
Eliminate Sugar Sweetened Beverage Consumption to Lower Risk of Diabetes1:49
Limit White Rice to Prevent Diabetes2:03
Reduce Red Meat to Lower Diabetes Risk1:33
Reduce red meat consumption to lower diabetes risk, citing a BMJ meta-analysis of 14 cohort studies showing 17% higher risk with one 3.5-ounce serving and 34% with two daily servings.
Cut Out Processed Meat to Lower Diabetes Risk1:59
Limit processed meat to lower diabetes risk, as a meta-analysis shows a 37% higher risk per daily serving and 72% for two servings, with examples like bacon and pepperoni.
Lose Weight to Lower Risk of Diabetes2:16
Lose weight to reduce diabetes risk by targeting a normal body mass index; a meta-analysis of 18 cohorts (590,251 adults over nine years) shows overweight and obesity raise diabetes risk.
Lower Blood Pressure to Reduce Risk of Diabetes2:36
Lower Resting Heart Rate to Reduce Risk of Diabetes2:39

Requirements

None

Description

Did you know that more than 1 in 3 U.S. adults has pre-diabetes, and the prevalence of diabetes has increased 10-fold in the past century. The diagnosis of diabetes is determined by a blood test measuring hemoglobin A1c%.

Diabetes is one of the disease of Western diet, virtually non-existent in traditional cultures. The causes of the worsening epidemic of prediabetes and diabetes come down to the food we eat, the stress in our lives, and how active we are. If your hemoglobin A1c is 5% or greater you are at increased risk of progression to prediabetes and diabetes, and at increased risk of premature death.

In this course, Dr. Cohen, a primary care physician in downtown San Francisco, shares with you an evidence based approach to making lifestyle changes to prevent and reverse diabetes. It starts with addressing anxiety, depression, loneliness, and social isolation. These factors contribute to chronic stress, and the chronic activation of our sympathetic nervous system which pumps out cortisol and adrenalin in what is called the fight or flight response. Cortisol raises blood sugar levels so addressing factors that are contributing to stress is the first step.

Next, we turn to sleep. Insufficient sleep affects 1 in 3 Americans.

Who this course is for:

Anyone with a hemoglobin A1c of 5% or greater

How to Prevent (or Reverse) Diabetes

What you'll learn

Explore related topics

Course content

Welcome!1 lecture • 1min

Evidence Update - July 20222 lectures • 17min

Background2 lectures • 6min

Mechanism8 lectures • 25min

Tips14 lectures • 30min

Conclusion2 lectures • 3min

Requirements

Description

Who this course is for: