Can You Really Reverse Diabetes Through Lifestyle Changes Alone

There are three types of diabetes: type 1, type 2 and gestational diabetes. Type 1 diabetes is caused by a lack of insulin, whereas type 2 happens where your body doesn’t produce enough insulin or becomes resistant to it. Without enough insulin your body’s blood sugar levels become very high. High blood sugar levels can damage blood vessels in your kidneys, heart, eyes or nervous system. Type 2 is the most common and is responsible for 95% of adult cases. It’s also much milder than type 1, though it can still cause significant health problems.

How can I reverse my diabetes diagnosis?

There is no cure for diabetes but there are ways to control type 2 through your diet and lifestyle. This has led to the phrase ‘reversing’ diabetes, which in reality means bringing down your blood sugar levels to acceptable standards. This can be done in a number of ways.

Exercise

For a start, if you are overweight you must start exercising as type 2 is often caused by fat clogging up the liver and pancreas. Holding excess fat around your middle is particularly bad for this reason. Aim for 20-30 minutes walking every day, and some sort of cardio 3 to 5 days a week, for 20-40 minutes each. Strength training is also great for building up muscle – helping to control your blood sugar.

Diet

Your food intake should feature vegetables, fibre, and other low-glycemic foods such as nuts and seeds. Carbohydrate should be kept to a minimum as it breaks down into sugar. Any kind of refined sugar or alcohol is a definite no-no. Avoid processed foods too as they can be stuffed with sugar and other unhealthy stuff. There are cases online of diabetics following ‘extreme’ diets to change their blood sugar levels - while there is evidence these work, you shouldn’t do anything drastic without consulting your doctor first.

Medication

Diabetes in any form is a serious condition and, if it’s untreated, it can cause heart and kidney disease, nerve damage and blindness. Unfortunately, type 2 diabetes tends to progress to the point where medication is required. It’s important to see a doctor regularly and take any medications that are prescribed for you.