Diabetes is a chronic condition that affects millions of people worldwide. While there is no cure for diabetes, it is possible to manage and even reverse the disease through lifestyle changes. In this article, we will explore how you can take control of your health and potentially reverse diabetes.
Understanding Diabetes
Diabetes is a condition in which the body either does not produce enough insulin or cannot effectively use the insulin it produces. Insulin is a hormone that helps regulate blood sugar levels. Without proper insulin function, blood sugar levels can become dangerously high, leading to a host of health problems.
Managing Diabetes Through Diet
One of the most important factors in reversing diabetes is maintaining a healthy diet. This means avoiding sugary and processed foods, and focusing on whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains. By eating a balanced diet, you can help stabilize your blood sugar levels and improve your overall health.
Some people recommend a ketogenic diet for managing type 2 diabetes because it can help you lose weight. But research has produced conflicting results, and some studies suggest it may not be safe for everyone. Type 2 diabetes can lead to life threatening complications, but with treatment, you can manage the condition or cause it to go into remission. If your blood sugar is between 5.7 and 6.4%, that’s prediabetes. Talk to your healthcare provider to find out if surgery is right for you. Aiming to hit 10,000 steps a day is a great goal to have when starting to exercise.
Six months after transitioning to a plant-based diet, her A1C had dropped to 5.16%. She also lost weight, lowered her cholesterol and went from being unable to walk past her yard to walking a few miles a day. Studies have consistently shown that moderate exercise for 30 minutes or more, three or more times a week for eight weeks or more, improves glycemic control markers, such as insulin resistance and blood glucose.
The Role of Exercise
Prediabetes can be seen as a warning sign—it’s the body’s way of saying that your insulin levels are rising. You can still prevent or delay type 2 diabetes by losing weight—even a modest amount—with the help of dietary changes, stress reduction, and physical activity. Stress might activate the hormone epinephrine (adrenaline)—the fight or flight hormone—which can also raise blood sugar levels. Mothers who had gestational diabetes are at a high risk of developing diabetes after pregnancy, even if their blood sugars return to normal levels.
However, you may be able to control your diabetes to the point of remission. A study we’ve funded called DiRECT looked into the remission of type 2 diabetes by following a low-calorie diet weight management programme. Find out more about the study and keep up to date with our remission research. But we do know that in many cases it’s caused by a build-up of fat inside the liver and pancreas. Evidence shows that reducing the build-up of this fat can put your type 2 diabetes into remission.
Regular physical activity is also crucial in managing diabetes. Exercise helps your body use insulin more effectively, which can lower blood sugar levels. Aim for at least 30 minutes of moderate exercise most days of the week, such as walking, biking, or swimming. Incorporating strength training exercises can also help improve insulin sensitivity.
Prediabetes typically has no symptoms, so it’s vital to be screened with blood tests. Early diagnosis and intervention are critical in managing Type 2 diabetes. Remission of Type 2 diabetes is more likely if you’ve been recently diagnosed with Type 2 diabetes, have lower blood sugar levels and have achieved weight loss. The main way to try and get type 2 diabetes into remission is to lose a substantial amount of weight if you are overweight, which in turn should put your blood sugar at healthy levels. This could mean losing 15kg or 2 stone 5lbs if you are overweight, as quickly as you can after your diagnosis with support1. Even though some people might experience a reversal and eventually remission of type 2 diabetes, continuous monitoring is still needed.
Stress Management and Sleep
Chronic stress and lack of sleep can negatively impact blood sugar levels and insulin sensitivity. Finding ways to manage stress, such as through meditation, yoga, or deep breathing exercises, can help improve your overall health. Additionally, aiming for 7-9 hours of quality sleep each night can support healthy blood sugar levels and improve your body’s ability to regulate insulin.
In conclusion, while reversing diabetes may require dedication and commitment, it is possible with the right lifestyle changes. By focusing on a healthy diet, regular exercise, stress management, and adequate sleep, you can take control of your health and potentially reverse the effects of diabetes. Remember to consult with your healthcare provider before making any significant changes to your lifestyle. Take charge of your health today and start your journey towards reversing diabetes naturally.
