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5 Tips to Reverse Type 2 Diabetes Naturally?

Reverse Type 2 Diabetes

Some experts think “Reverse Type 2 Diabetes” is a misleading term. They prefer the term “Diabetes Remission” instead.

Remission is used for diseases like cancer, inflammatory bowel diseases (like ulcerative colitis), and autoimmune diseases. It means the symptoms are under control, either partly or fully, thanks to treatment.

When we say a disease is in remission, we understand that it might come back. A cure, on the other hand, means the disease is gone and won’t return.

Whatever the term we use, we need to follow a healthy routine to keep our sugars under control to avoid getting long-term complications from diabetes.

While there isn’t a magical “cure” button to treat type-2 diabetes, there is still a lot that can be handled.

Being diagnosed with a disease like type 2 diabetes can be alarming, but that surely does not define the future.

Although reversing prediabetes is considered easier, if you are already diagnosed with type 2 diabetes, some things can still help to keep your sugar levels in range.

The real trick is to keep all the diabetes complications at bay. You can have a diabetes-free life by following some simple healthy habits.

The key factor is weight loss. Especially if you are obese, just shedding those extra pounds will improve your insulin sensitivity and blood sugar control.

According to one study published in the journal Diabetes Care, 46% of participants with T2DM achieved remission by following a weight management program for a year. [Ref]

 
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5 Tips to Reverse Type 2 Diabetes Naturally

Here are 5 natural tips to reverse type 2 diabetes naturally:

1. Lose extra weight

The larger your waist size, the greater your chance of having insulin resistance. Even a minimal weight loss of 5-7% is enough to improve insulin sensitivity.

There are multiple weight loss strategies, but not all of them will help you attain sustainable weight loss. For this, focus closely on your diet and physical activity.

Nonetheless, one of the key roads to diabetes remission is weight loss. But still, you must be aware of fad diets which might help you lose weight for some time but result in double regain afterward.

That is why it’s safer to follow a slow and steady weight loss regime. Even if you take weight loss medications, you’ll have to stick to a healthier lifestyle to maintain that weight.

So, it’s better to adopt healthy habits directly,

2. Be physically active

The second key to diabetes remission is regular exercise. Once you make yourself physically active, you will automatically burn some extra calories.

Physical activity improves circulation, in this way, insulin reaches all your body cells indirectly maintaining normal glucose levels.

Moreover, exercising regularly also has a positive effect on your mental health, which keeps you away from diabetes-related depression.

According to studies, aerobic exercise and resistance training both improve insulin sensitivity, blood glucose control, and fat oxidation. [Ref]

3. Make changes to your diet

Another most important factor to ensure a natural diabetes remission is eating a clean diet.

Now, some people have very strict concepts of a “clean” diet which makes the idea completely boring.

Eating healthy does not mean you have to skip your favorite foods, instead, it means you have to act mindfully and fill up your meals with major portions of foods that are more beneficial for you.

For diabetes, a good diet is everything that keeps you in the healthy BMI range. This includes complex carbohydrates, low-GI foods, lean meats, healthy fats, plenty of vegetables, and a good portion of low-GI fruits.

Moreover, there can be confusion regarding the glycemic index and glycemic loads of foods, so the best way to stay in the safe zone is to eat smaller portions of carbohydrates instead of larger servings.

Some supplements such as alpha-lipoic acid and berberine may also lower your blood glucose.

4. Quit smoking

Smoking cessation is included in almost all diabetes management plans; however, it isn’t directly linked to diabetes remission.

But even if it isn’t involved directly in the reversal, it can be a direct cause. Smoking increases insulin resistance, which results in poor blood sugar control. In addition, smoking adds extra risks like heart disease and stroke.

Furthermore, smoking has a direct hand in diabetic complications like neuropathy and poor wound healing as it greatly hinders blood circulation.

So, if you want your healthy lifestyle habits to help you achieve remission, then abstinence from smoking is a must. Or else, all your efforts will be in vain.

5. Ensure a good sleep

It might sound unreal, but good sleep has a significant impact on your overall health.

According to studies, insufficient sleep is linked to an increase in hbA1c levels, insulin resistance, and fasting glucose levels. [Ref]

Moreover, people with sleep apnea have an increased risk of getting type 2 diabetes.

That is why, along with all other lifestyle alterations, having a good sleep schedule is also necessary to make all other factors lead you towards diabetes remission.

 
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Role of Diabetes Medications in Disease Remission

Although lifestyle amends and natural ways can help reverse diabetes in some people, in others, it is necessary to use diabetes medications.

If your blood glucose levels remain unstable even after the lifestyle changes, you might need to take glucose-lowering drugs like metformin.

These drugs work by reducing appetite and ensuring weight loss to maintain sugar levels.

Nonetheless, it is still recommended to follow a healthy lifestyle even if you take the medications.

In some cases, it is necessary to apply both medical and lifestyle interventions to achieve remission and improved quality of life.

Avoid drugs that wear out your pancreatic beta cells, such as sulfonylureas (Glipizide, Glimepiride, and Glyburide) and Meglitinides (Repaglinide and Nateglinide).

SGLT2 inhibitors like Jardiance, Farxiga, and Invokana help control blood sugar by blocking glucose reabsorption in the kidneys. These drugs allow your pancreas to rest and are ideal for managing diabetes, especially when diabetes remission is one of our goals.

GLP-1 analogs (Ozempic, Rybelsus, and Wegovy) and twincretin drugs (Mounjaro and Zepbound) are also excellent for managing diabetes, especially in obese individuals.

 
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Conclusion

Having type 2 diabetes can be a problem, but not when you can completely control it with some natural changes to your daily routine.

Moreover, these simple changes not only keep diabetic complications away but also help to keep other chronic conditions at bay.

Additionally, managing stress is also an important component of managing type 2 diabetes.

But still, what looks like a burden can simply be managed by a healthier lifestyle!

What do you think?

Written by Dr. Ahmed

I am Dr. Ahmed (MBBS; FCPS Medicine), an Internist and a practicing physician. I am in the medical field for over fifteen years working in one of the busiest hospitals and writing medical posts for over 5 years.

I love my family, my profession, my blog, nature, hiking, and simple life. Read more about me, my family, and my qualifications

Here is a link to My Facebook Page. You can also contact me by email at contact@dibesity.com or at My Twitter Account
You can also contact me via WhatsApp 🙏

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