Reversing Type 2 Diabetes
Type 2 diabetes is a condition where the body struggles to managed blood sugar levels effectively. It is important to take type 2 seriously because if left unmanaged, it can increase the risk of long-term health complications, such as heart disease and stroke.
Although type 2 diabetes currently cannot be permanently reversed, it can go into remission, meaning that a person with diagnosed type 2 diabetes is able to control their blood glucose at less than 6.5% for 3 months or more without taking diabetes medication. It is important to note that people whose type 2 diabetes is in remission should continue adhere to health behavior (lifestyle) changes and have follow-up A1c blood measurements to be sure they continue in remission.
Steps individuals can take to potentially put type 2 diabetes into remission include:
- Maintain a healthy weight: Losing excess weight is one of the most important non-medication treatments for type 2 diabetes. Excess fat affects how the body produces and uses insulin. People with body mass index (BMI) indicating they are overweight or obese and who lose 5-7% or more of their body weight often see improvement in their blood sugar levels. This is about 10-14 pounds for a person weighing 200 pounds. It is important to focus on gradual and sustainable weight loss through a balanced diet and regular physical activity.
- Exercise regularly: In addition to being an important part of losing weight, engaging in regular physical activity can improve insulin sensitivity and help the body use glucose more effectively. Aim for at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking or cycling, per week. If you aren’t used to exercising, start slow and gradually increase your activity level. Check with your healthcare provider about the types and levels of exercise that are safe for you.
- Reduce stress: Chronic stress can contribute to elevated blood sugar levels. Finding healthy ways to manage stress, such as practicing relaxation techniques or engaging in activities you enjoy, can be beneficial for controlling blood sugar and potentially achieving type 2 diabetes remission.
- Improve sleep quality: Poor sleep habits have been linked to an increased risk of developing type 2 diabetes. Aim for 7-8 hours of quality sleep each night by establishing a regular sleep routine and creating a comfortable sleep environment.
- Make dietary changes: A healthy diet plays a crucial role in managing type 2 diabetes and losing weight. Focus on consuming nutrient-dense foods that are low in added sugars and unhealthy fats. Consider following a Mediterranean-style diet, which emphasizes fruits, vegetables, whole grains, lean proteins, and healthy fats such as omega-3. Some studies suggest that very low calorie diets can lead to significant weight loss; however, these diets should be supervised by a health care professional. Ask a registered dietitian or other healthcare provider for guidance regarding a healthy diet for you.
It is important to note that while these lifestyle changes may help achieve type 2 diabetes remission for some individuals, each person’s situation is unique. It is always advisable to consult with a healthcare provider before making any significant changes to your diet or exercise routine. Check with your healthcare provider before stopping prescribed medications for type 2 diabetes. They can provide guidance regarding when and how to stop taking medications and advise regarding on-going monitoring to assure type 2 diabetes continues to be in remission without the need for medications.
Remember, early intervention and proactive management of type 2 diabetes can make a significant difference in improving overall health outcomes. Even if blood sugars improve, regular monitoring is essential to ensure they remain in a healthy range.