Stop refined sugars/processed foods. Sugar causes inflammation, blood sugar fluctuations that increase insulin levels, depression, anxiety, insomnia, weight gain, increased susceptibility to infections, reduced immune function, increased cancer risk, and worsened chronic pain. Dementia is now considered type 3 diabetes, and macular degeneration is considered diabetes of the eyes. Uterine fibroids are also thought to be caused by elevated insulin levels. Processed foods like Cheetos, which cannot be made at home, contain unpronounceable chemicals, multiple ingredients, and are lab-made. Eat a whole-food diet. Please see our dietician if you need help. Follow the diet prescribed by your nurse practitioner, and the dietician can help with practical tips to implement it.

Reduce toxicity. We live in a toxic environment. Soy, grains, and corn crops are often treated with Roundup, which is part of Agent Orange—a harmful chemical used during the Vietnam War. This chemical is found in water, sprayed on crops, and damages the gut microbiome. As you run out of cleaning supplies, hair and beauty products, detergents, dish soaps, or dishwasher detergents, replace them with cleaner versions. Use resources like A Little Less Toxic, apps such as Think Dirty, Detox Me, EWG’s Healthy Living, or Cosmethics. Be cautious with hot coffee cups and tampons or pads, which often contain bleach and other harmful chemicals.

Sleep is needed for the body to function. During sleep, the body repairs itself. Without proper sleep, nothing in the body will improve. Learn more by reading Sleep Hygiene Guidelines. Remove EMFs (phones, smart TVs, computers, or e-readers) from your sleep area for better rest.

Get outside. Sunshine is beneficial for your health. While avoiding exposure to your face, let sunlight touch your body. Try to get morning light in your eyes first thing in the morning without wearing sunglasses.

Exercise is good for the body, mind, and soul. Exercise helps cells reduce insulin resistance. Choose activities you enjoy and can stick with. Include strength training 2–3 times a week to maintain muscle mass, as women especially lose muscle mass every decade as they age. Start small with something like Dr. Chatterjee’s 5-minute kitchen workout or a short walk around the block, and build from there as you feel able.

Avoid seed oils. These are harmful and should be replaced with good fats. However, eating more fats and protein means reducing carbs and refined sugars. The Standard American Diet (SAD), which is high in both fat and carbs, contributes to diabetes. Learn more: How Industrial Seed Oils Are Making Us Sick.

Gratitude. Practice gratitude daily. It’s easy to focus on the negatives, but instead, try journaling five things you’re grateful for and three accomplishments you completed each day. If you’re prone to automatic negative thoughts (ANTs), this simple exercise will help create more positive thoughts and crowd out negativity.