Jeffrey Salazar
Diabetes is a chronic, life-threatening disease that affects over 37 million Americans and is the eighth leading cause of death in the U.S. It is a serious condition that can lead to heart disease, kidney failure, stroke, blindness, and foot problems. While diabetes often requires lifelong medication, it is possible to reverse type 2 diabetes through diet and exercise. A combination of aerobic activity and strength training can help manage blood sugar levels and reduce insulin resistance. Additionally, a healthy diet that focuses on reducing total calorie intake and limiting refined grains and added sugars can minimize blood sugar spikes. Modest weight reduction and lifestyle improvements, such as adequate sleep and stress management, are also crucial factors in reversing type 2 diabetes.
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Losing weight
Indeed, a one-year clinical trial led by researchers at Weill Cornell Medicine-Qatar found that an intensive lifestyle-modification treatment for type 2 diabetes patients resulted in large average weight loss and remission of diabetes for most patients. The treatment featured a low-calorie diet and physical exercise. The average one-year weight loss for patients receiving the lifestyle intervention was about 26 pounds, and 61% of these patients no longer had diabetes after the trial.
To lose weight, it is important to incorporate exercise into your regular routine. Aim for a combination of aerobic activity and strength training to maximize weight loss and reduce insulin resistance. The American Diabetes Association recommends getting a minimum of 2.5 hours of moderate physical activity a week or half that time doing vigorous physical activity, plus strength training at least twice a week.
In addition to exercise, a healthy diet is crucial for weight loss. Consider consulting a registered dietitian nutritionist (RDN) to help you develop a meal plan specific to your condition. Generally, a healthy diet includes low-calorie, low-fat foods and omits added sugars and refined grains, such as white bread, white rice, and white pasta. These foods can create glucose spikes in the body, which can be detrimental to managing diabetes.
While it may be challenging to lose weight, the benefits of doing so in terms of reversing type 2 diabetes are significant.
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Reducing stress
Stress can affect your ability to control diabetes, so it's important to find ways to reduce it. Here are some strategies to help you manage stress and improve your overall well-being:
Meditation and Relaxation Techniques
Meditation is a powerful tool for stress reduction. It can be as simple as focusing on your breath for 5–10 minutes a day. Research suggests that consistent meditation can bolster the parts of your brain that help you react more calmly to stressful events, and it may also lower your risk of heart disease. Progressive muscle relaxation is another technique that involves tensing and relaxing each part of your body, which can help reduce anxiety and depression.
Music and Hobbies
Listening to relaxing music can ease anxiety and lower your blood pressure. Create a playlist of your favourite calming songs and make time to listen when you feel stressed. Similarly, engaging in a hobby you enjoy can help take your mind off stress and provide a sense of relaxation and enjoyment.
Exercise
Physical activity is well-known for its stress-reducing benefits. It boosts your mood by releasing feel-good hormones and can also lower your blood pressure. Find an exercise routine that works for you, whether it's a brisk walk, yoga, tai chi, or a more intense workout. Even small amounts of exercise, such as leg extensions or overhead arm stretches, can help regulate blood glucose levels throughout the day.
Plan and Organise
Feeling overwhelmed can increase stress levels. To combat this, try using a meal-planning app or diabetes-friendly meal delivery service to make healthy eating easier. Additionally, when you feel stressed, break down overwhelming tasks into smaller, manageable steps. Pick one thing you can do right now and act on it, such as going for a short walk or scheduling a break.
Positive Thinking and Gratitude
Challenging negative thoughts and focusing on the present moment can help ease anxiety. Instead of dwelling on worst-case scenarios, remind yourself that you are safe and there is no immediate threat to your well-being. Reflecting on the positive aspects of your life and expressing gratitude can also improve your overall well-being and reduce stress.
Seek Professional Help
If stress is affecting your daily life or you feel overwhelmed, consider seeking professional help. Talk to your doctor or a mental health professional, such as a psychologist or counselor. They can provide additional support and strategies to manage stress effectively.
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Improving sleep
Firstly, maintaining a consistent sleep schedule is crucial. Aim to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock, known as the circadian rhythm, resulting in better sleep quality and easier sleep onset.
Secondly, focus on creating a relaxing bedtime routine. Wind down before bed by engaging in calming activities such as reading, listening to soothing music, or practising meditation or deep breathing exercises. This can help reduce stress levels and improve sleep.
Additionally, consider incorporating physical activity into your daily routine. Exercise not only improves overall health but also enhances sleep quality. Aim for at least 30 to 60 minutes of moderate physical activity, such as walking, most days of the week. However, it's important to start slowly and gradually increase the intensity and duration of workouts to avoid overexertion.
Managing blood sugar levels is also crucial for improving sleep. Work with your healthcare provider to stabilise blood sugar levels, especially if you are taking diabetes medication. Keeping blood sugar levels within a healthy range can reduce sleep disruptions caused by hypoglycaemia (low blood sugar) or hyperglycaemia (high blood sugar).
If you experience sleep disturbances due to conditions like sleep apnea, which is common in people with type 2 diabetes, seek medical advice. Treatment options such as CPAP machines can help improve breathing during sleep, leading to better sleep quality.
Lastly, maintain a healthy sleep environment. Ensure your bedroom is cool, dark, and quiet. Limit the use of electronic devices before bed, as the blue light emitted by screens can interfere with your sleep. Instead, opt for relaxing activities that promote drowsiness and a better night's rest.
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Eating a clean diet
It is important to minimize blood sugar spikes by reducing your total calorie intake and limiting refined grains and added sugars. Foods with a high glycemic index, such as white bread, white rice, tortillas, crackers, and certain starchy vegetables, should be consumed in moderation. Instead, opt for complex carbohydrates like whole grains, legumes, and high-fiber foods, which can help manage blood sugar levels by slowing digestion.
Additionally, increasing your protein intake can promote satiety and help stabilize blood sugar. Include lean protein sources such as fish, poultry, beans, and nuts in your diet. It is also beneficial to consume healthy fats, like those found in avocados, olive oil, and fatty fish, in moderation.
Drinking plenty of water is another essential aspect of a clean diet. Water helps control blood glucose levels and can replace sugary drinks, reducing overall sugar intake. It is also important to be mindful of portion sizes and to avoid overeating.
Remember, while eating a clean diet is crucial, combining it with regular exercise and stress management will lead to the best results in reversing diabetes.
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Regular exercise
Exercise is an important part of reversing type 2 diabetes. While diet is important for managing and reversing diabetes, focusing on diet alone can result in intermittent progress followed by setbacks. Exercise complements diet to achieve sustainable, long-term lifestyle changes.
The American Diabetes Association recommends getting a minimum of 2.5 hours of moderate physical activity a week or half that time doing vigorous physical activity, plus strength training at least twice a week. If you're new to exercise, start slowly with light physical activity for 15 to 20 minutes, then gradually increase the intensity and length of your workouts after a few days. You should aim for 30 to 60 minutes of moderate physical activity at least 5 days a week. Walking is an excellent form of exercise, and you should aim for 10,000 steps per day.
Exercise helps to lower your blood sugar by increasing insulin sensitivity, allowing the cells in your body to use insulin more efficiently. This can reduce blood sugar for up to 24 hours after a workout. Exercise also helps with weight loss, which is key to reversing diabetes. As Dr. O. Kenrik Duru, a professor of medicine at UCLA, explains, "insulin resistance is closely linked to high levels of visceral fat." Active muscles are less prone to insulin resistance and can take in glucose more easily, helping to lower blood sugar.
In addition to walking, strength training, and aerobic activity, you can incorporate other forms of exercise into your routine, such as therapeutic fasting or very low-calorie diets, which have been shown to help reverse type 2 diabetes. However, these extreme diets should be done under professional supervision.
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Frequently asked questions
A clean" diet consisting of healthier choices and calorie control can help restore normal blood sugar levels. This includes eating low-fat, low-calorie foods and cutting out added sugars.
The American Diabetes Association recommends getting a minimum of 2.5 hours of moderate physical activity a week or half that time doing vigorous physical activity, plus strength training at least twice a week. Walking 10,000 steps a day and getting at least 150 minutes of exercise a week is also recommended.
Losing 5-7% of your body weight can help prevent or delay diabetes. Losing weight early in the disease process can help reverse it.
