Type 2 diabetes is a condition that is attributed to the body’s cells not responding to insulin properly, which leads to high blood sugar levels.
While there’s no cure or method to completely eliminate diabetes, health experts have shared ways for people to reverse their symptoms and manage their health.
About one in 10 Americans has diabetes, with the majority having type 2 diabetes. This is a condition that results from the body’s cells not responding properly to insulin, leading to high blood sugar levels.
Typically, type 2 diabetes develops most often in adults aged 45 and older; however, in recent years, more children, teens, and young adults are developing type 2 diabetes, which is raising concerns among health professionals. According to the CDC, most cases of diabetes can be prevented through proven lifestyle changes, including losing weight, eating a healthy diet, and engaging in regular physical activity.
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But, can diabetes be reversed after you’ve already been diagnosed?
“If you reverse insulin resistance, you reverse type 2 diabetes,” Gerald I. Shulman, MD, PhD, told the Yale School of Medicine.
In fact, a landmark study supports that lifestyle changes can reverse insulin resistance, finding that even a weight reduction of 10% can help.
“The best way to reverse type 2 diabetes is to decrease your body’s resistance to the actions of the insulin made by the pancreas,” said Patricia Peter, MD, assistant professor of medicine (endocrinology) at YSM. “For most people, this means trying to attain a healthy weight, exercising regularly, and minimizing sugars and excessive carbohydrates in your diet.”
Here are four lifestyle changes that can help you turn around your diabetes symptoms:
Healthy and balanced diet
Nutrition is key in managing diabetes, and it’s an essential strategy for controlling your blood sugar levels and reducing your body’s resistance to insulin.
The American Diabetes Association suggests that foods high in protein, healthy fats, vitamins, minerals, antioxidants, and fiber are “superstar” foods for a healthy diabetes meal plan.
Non-starchy foods like dark leafy greens and avocado should makeup half of your plate. Proteins such as beans, dried peas, and legumes provide nutrient-rich benefits.
Fish high in omega-3 fats, nuts, berries, citrus fruits, whole grains, and milk and yogurt are other excellent sources of nutrition.
Exercise regularly
Making regular exercise a priority can enhance insulin sensitivity and fat metabolism, according to a 2018 study.
The CDC also recommends at least 150 minutes of moderate-intensity physical activity each week. Even a simple walk can help lower your blood sugar.
Manage your stress
The CDC highlights that stress can complicate diabetes management, recommending discussions with your doctor and diabetes educator to discover effective stress management strategies.
Mindfulness practices like deep breathing, yoga, and meditation can aid in reducing stress levels, thereby helping you control both your emotions and blood sugar levels.
Prioritize good sleep
Research indicates that inconsistent or poor-quality sleep can upset your hormonal balance and significantly impact glucose metabolism.
Getting quality rest can also lower your stress levels and enhance your mood, further supporting your overall lifestyle goals.