Can Type 2 Diabetes Be Reversed With Lifestyle Changes?
Medically Reviewed by Dr Chandana, MBBS , MS
The human body is a sophisticated network of systems working in harmony to keep us alive. Energy is consumed in the form of glucose and processed with the help of insulin, a hormone produced by the pancreas.
When the balance between glucose consumption and insulin production is disrupted, it results in Diabetes Mellitus Type 2. This occurs when the body becomes incapable of producing enough insulin, or the cells become resistant to it, leading to high blood glucose levels.
Does Diabetes Have a Cure?
Currently, there is no permanent cure for diabetes. However, it can be managed effectively with medication and lifestyle changes. Recent studies have shown that diabetes can be reversed and maintained without the need for medication through significant lifestyle adjustments.
What Does Reversal and Remission of Diabetes Mean?
Diabetes reversal involves reviving the insulin-producing beta pancreatic cells through lifestyle changes, such as losing weight around the waist.
When blood sugar levels are consistently maintained within a safe range for an extended period, the body enters remission.
At this stage, medication is no longer required, and the risk of diabetes-related complications is significantly reduced.
How Can Diabetes Be Reversed with Lifestyle Changes?
1. Maintaining a Clean Diet:
Consuming a high-fiber diet aids in restoring normal blood sugar levels. Include:
- Vegetables
- Fruits rich in fiber and complex carbohydrates
- Whole grains and legumes
- Lean meats low in fat
- Healthy fats such as those found in fish
2. Exercising Regularly:
Regular exercise increases insulin sensitivity and helps maintain energy levels. Just 15-20 minutes of daily physical activity can be highly beneficial. Consider:
- Walking
- Trekking and hiking
- Swimming
- Jogging
- Aerobics
- Athletic activities
3. Losing Excess Weight:
Weight management plays a critical role in diabetes reversal. Losing 10-15 pounds can greatly enhance insulin sensitivity and reduce the need for diabetic medication.
4. Monitoring Blood Glucose Levels:
Regular monitoring of blood sugar levels ensures they remain stable. Unchecked diabetes can damage organs such as the liver, kidneys, and eyes.
5. Stopping Substance Abuse:
Alcohol impairs metabolism, and smoking is a major risk factor for insulin resistance. Professional help can assist in quitting these habits.
6. Addressing Sleep Apnea:
Sleep apnea, associated with insulin resistance, interrupts breathing during sleep. Using an oral appliance can help maintain proper breathing.
7. Staying Hydrated:
Proper hydration helps control blood sugar levels and reduces cravings for sugary beverages.
8. Medication:
For some individuals, medication may be necessary, especially in long-standing diabetes cases. As blood sugar levels improve, dosages can be adjusted until reversal is achieved.
9. Managing Stress Levels:
High stress can spike blood sugar levels. With guidance from healthcare providers and efforts like meditation and therapy, stress can be managed effectively.
Conclusion
With the right knowledge and resources, reversing Type 2 diabetes is indeed possible. However, it is not permanent. Consistency in maintaining a healthy lifestyle and regular monitoring of blood glucose levels are crucial to prevent the return of symptoms.
