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Abby's Magazine - Volume 6 Issue 1| Page 17 of diabe c neuropathy, such as weakness, pain and numbness that's caused by nerve damage. Although we make alpha lipoic acid and it can be found in some food sources, like broccoli, spinach and tomatoes, taking an ALA supplement will increase the amount that circulates in your body, which can be extremely beneficial when trying to reverse diabetes naturally. 5. Bi er Melon Extract: Bi er melon helps lower blood glucose levels, and it regulates the body's use of insulin. Studies show that bi er melon extract can help reduce and manage symptoms of diabetes, including insulin resistance, heart complica ons, kidney damage, blood vessel damage, eye disorders and hormone irregulari es. Step 4: Follow This Ea ng Plan to Reverse Diabetes If you want to balance your blood sugar and see results quickly, then follow this diabetes ea ng plan as closely as possible. Focus on ge ng plenty of clean protein, healthy fats and fiber into every meal, which can help reverse diabetes. Start by trying these first three days of the plan, and then use a combina on of these foods going forward. Review the list of foods that you should be ea ng from Step 2, and bring those healthy, diabetes-figh ng foods into your diet as well. It may seem like a major change to your diet at first, but a er some me you will begin to no ce the posi ve effects these foods are having on your body. Step 5: Exercise to Balance Blood Sugar Exercise reduces chronic disease and can help reverse diabetes naturally. Studies show that exercise improves blood glucose control and can prevent or delay type 2 diabetes, while also posi vely affec ng your blood pressure, heart health, cholesterol levels and quality of life. Exercise naturally supports your metabolism by burning fat and building lean muscle. To prevent and reverse diabetes, make exercise a part of your daily rou ne. This doesn't necessary mean that you have to spend me at the gym. Simple forms of physical ac vity, like ge ng outside and walking for 20 to 30 minute every day, can be extremely beneficial, especially a er meals. Prac cing yoga or stretching at home or in a studio is another great op on. In addi on to walking and stretching exercises, try interval training cardio, like burst training, or weight training three to five days a week for 20–40 minutes. Burst training can help you burn up to three mes more body fat than tradi onal cardio and can naturally increase insulin sensi vity. You can do this on a spin bike with intervals, or you can try burst training at home. Strength training using free weights or machines is also recommended because it helps you build and maintain muscle, which supports balanced blood sugar and sugar metabolism.