Obesity & Metabolic Expert (SCOPE CERTIFIED) Lifestyle Consultant
However, recent research has shown that it is possible to reverse diabetes through lifestyle changes. By following a healthy diet, exercising regularly, and losing weight, people with diabetes can improve their insulin sensitivity and lower their blood sugar levels.
One of the most important steps in reversing diabetes is adopting a healthy diet. This means cutting out processed foods, sugar, and refined carbohydrates and instead filling your plate with whole, nutrient-dense foods like fruits, vegetables, whole grains, and lean protein. Eating a diet that is high in fibre, low in saturated fat and cholesterol, and rich in antioxidants can help to improve insulin sensitivity and lower blood sugar levels.
Regular exercise is also crucial for reversing diabetes. Engaging in at least 30 minutes of moderate-intensity exercises, such as brisk walking or cycling, most days of the week can help to improve insulin sensitivity and lower blood sugar levels. Strength training, such as weightlifting, can also be beneficial, as it can help build muscle mass, which can improve insulin sensitivity.
Losing weight is another important step in reversing diabetes. Being overweight or obese is a major risk factor for diabetes, and losing just a small amount of weight can make a big difference in your health. A weight loss of just 5–10% of your body weight can improve insulin sensitivity, lower blood sugar levels, and reduce your risk of diabetes-related complications.
In addition to lifestyle changes, some medications can also be used to help reverse diabetes. Metformin is a common medication used to lower blood sugar levels, and it can be used alone or in combination with other medications to improve insulin sensitivity. Additionally, some natural supplements, such as omega-3 fatty acids, chromium, and magnesium, have been shown to have blood sugar-lowering properties.
It is important to note that reversing diabetes is not an easy task and requires a lot of effort and commitment, but it is definitely worth it as it can improve overall health and quality of life. A consultation with a healthcare professional is highly recommended before starting any treatment or making any significant changes in diet or exercise routine.
In conclusion, reversing diabetes is possible through lifestyle changes, a healthy diet, regular exercise, weight loss, and medication. By making these changes, people with diabetes can improve their insulin sensitivity, lower their blood sugar levels, and reduce their risk of diabetes-related complications. With a little bit of effort and commitment, it’s possible to take control of your diabetes and improve your health. Dr. Kalpana Jain has been in this field for over ten years. She has inspired over 100 patients to lead healthy lives via her dedication and persistence.