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Getting and Staying Healthy

Many people both young and old are facing Type 2 diabetes, obesity and high blood pressure; conditions can be turned around, and in so doing people will significantly reduce the risk of becoming seriously ill from COVID-19 coronavirus.

Along with intermittent fasting and a cyclical ketogenic diet, the tips noted below will help to prevent and reverse obesity, Type 2 diabetes and high blood pressure, while helping boost your immune system to avoid both chronic diseases and illness from infectious agents alike.

Do the following, eliminate the risk:

Limit added sugars to a maximum of 25 grams per day. If insulin resistant or diabetic, reduce your total sugar intake to 15 grams per day until your insulin/leptin resistance has resolved then it can be increased to 25 grams and start intermittent fasting as soon as possible.
Limit net carbs, total carbohydrates minus fiber, and protein and replace them with higher amounts of high-quality healthy fats such as seeds, nuts, raw grass fed butter, olives, avocado, coconut oil, Organic pastured eggs and animal fats, including animal-based omega-3s.
Avoid all processed foods, including processed meats.
Get regular exercise each week and increase physical movement throughout waking hours, with the goal of sitting down less than three hours a day. Healthy middle-aged adults were able to improve their insulin sensitivity and blood sugar regulation after just 2 wks of interval training, 3 sessions per week, while among people with Type 2 diabetes, just 1 interval training session was able to improve blood sugar regulation for the next 24 hours. Your body’s ability to respond to insulin is also affected by just 1 day of excess sitting, which leads your pancreas to produce increased amounts of insulin. Research published in Diabetologia also found that those who sat for the longest periods of time were 2X as likely to have diabetes or heart disease, compared to those who sat the least, so make sure to keep moving.
Get sufficient sleep — Most need 7-8 hours of sleep per night. Research has shown sleep deprivation can have a significant bearing on your insulin sensitivity and immune function. See All About Sleep
Optimize your vitamin D level, ideally through sensible Sun exposure. If using oral vitamin D3 supplementation, be sure to increase your intake of magnesium and vitamin K2 as well, as these nutrients work in tandem, and monitor your vitamin D level.
Optimize your gut health by regularly eating fermented foods and/or taking a high-quality probiotic supplement.
Stress management should be a regular part of your immune-support and hypertension-reduction plan, as hypertension often has an emotional component to it, especially if you’re chronically stressed or anxious.

Eat healthy, Be healthy, Live lively

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