Do you want to know how to reverse Type 2 diabetes? Read on! We have advice straight from the experts.
If you’ve just been diagnosed with Type 2 diabetes, or you have a number of risk factors, you probably want to know if it’s possible to reverse. The short answer is: yes.
How to reverse Type 2 diabetes
It helps if you are diagnosed early enough. If you’ve picked up on the risk factors of Type 2 diabetes or if you’ve had a diabetes screening and you are told your blood sugar is higher than normal, that’s the right time to start making changes. The most important first step is to work with your doctor so that they can advise you what your blood sugar results mean. After that, there are three lifestyle changes to make:
- Eat healthy food
Eating the right kind of food – and the right amount – can have a huge impact on your blood sugar. If you want to know how to reverse Type 2 diabetes, change your diet. What does this mean? It means cutting out sugary food, junk food and refined carbs (things like white bread, white pasta, white rice, cakes, cookies, sweets and fast food). Here’s a simple Healthy Food Guide that explains what to eat, and how much.
- Exercise, a little every day
Physical activity is so important to improve your blood glucose control, and help to reverse Type 2 diabetes. You don’t have to join a gym, but you do have to move your body every day. Even a 30 minute walk around the block or some stretches at home in your lounge every day can make a big difference.
- Lose weight, if you need to
Excess fat, especially around the tummy (if you have a tummy ‘roll’ of fat) often leads to Type 2 diabetes. Why? Because that fat builds up deep in the abdomen and raises the risk of insulin resistance. Insulin resistance is often a big part of Type 2 diabetes. Here’s a helpful article that explains insulin resistance.
A recipe for how to reverse Type 2 diabetes
It really is that simple.
How to reverse Type 2 diabetes?
Work with your doctor + eat healthy food + exercise a little every day + lose weight if you need to.
Just because it’s simple doesn’t mean it’s easy, though. It really helps if you join a community of people who are all working on the same things. South Africans with Diabetes is a Facebook community where we connect, share ideas, tips and advice on how to live well with diabetes. Please join us!
Risk factors for Type 2 diabetes (in 1 minute!)
Not sure of the risk factors for Type 2 diabetes? Here they are!
Would you rather listen to this information?
Here’s an episode of our podcast about it!
What to read next? Helpful tips
Information is power! Here are some articles that might help you understand more on your journey to better health.
What is diabetes? Do you know exactly what diabetes is, and the different types? We outline it so you have all the facts.
What is normal blood sugar? Here are the numbers to aim for if you have diabetes – and what normal blood sugar looks like.
Free Diabetes Food Guide: Not sure which foods to choose, and how much of them to eat? Here’s a simple guide.
Do you have any questions? Ask us here, or on Diabetic South Africans.
Photo by Jason Briscoe on Unsplash
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Good to know. Relevant to the core