How to reverse type 2 diabetes?

Type 2 diabetes, once considered a lifelong condition, can actually be managed and even reversed through significant lifestyle changes. Reversing Type 2 diabetes means bringing your blood sugar levels back to a normal range without the need for medication. While not every person with Type 2 diabetes will be able to fully reverse the condition, many can achieve long-term remission. So, how can you take control of your health and potentially reverse Type 2 diabetes?

What Does It Mean to Reverse Type 2 Diabetes?

When we talk about reversing Type 2 diabetes, we’re referring to achieving and maintaining normal blood glucose levels without relying on diabetes medications. This doesn’t mean the diabetes is “cured,” but rather that the body can manage blood sugar levels naturally, often through lifestyle interventions. The main goal is to improve insulin sensitivity and reduce the body’s insulin resistance.

1. Achieve and Maintain a Healthy Weight

One of the most significant factors in reversing Type 2 diabetes is losing excess weight. Studies have shown that weight loss, especially through reducing fat stored in the liver and pancreas, can lead to improved insulin sensitivity and even remission of diabetes.

• How it helps: Excess fat, particularly around the abdomen, makes it harder for the body to use insulin effectively. Reducing this fat improves how the body responds to insulin.
• Tip: Aim for gradual weight loss. Losing even 5–10% of your body weight can have a profound impact on blood sugar control.

Ways to achieve healthy weight loss:

• Calorie deficit: Eat fewer calories than your body needs, focusing on nutrient-dense foods like vegetables, lean proteins, and whole grains.
• Exercise regularly: Engage in moderate physical activity (like walking or swimming) for at least 150 minutes per week to help burn calories and improve insulin sensitivity.

2. Follow a Low-Carb or Ketogenic Diet

Carbohydrates have a direct effect on blood sugar levels, so limiting carb intake is a powerful way to reverse Type 2 diabetes. Low-carb diets and the ketogenic diet (very low-carb, high-fat) have been shown to help people achieve better blood glucose control and even enter remission.

• How it helps: When you reduce carbs, your body produces less insulin and starts using fat as its primary energy source, which can lead to fat loss and improved insulin sensitivity.
• Tip: Focus on non-starchy vegetables, healthy fats (like olive oil and avocados), and lean proteins. Avoid sugars and highly processed carbs.

Popular low-carb diets:

• Ketogenic (Keto) diet: Limits carbs to about 20–50 grams per day, which puts your body into ketosis, a state where it burns fat for fuel.
• Paleo diet: Focuses on whole, unprocessed foods like meats, vegetables, and nuts, while avoiding grains, dairy, and processed foods.

3. Exercise Regularly

Regular physical activity is essential for managing and potentially reversing Type 2 diabetes. Exercise improves the body’s ability to use insulin and helps lower blood sugar levels. It also aids in weight loss, which is crucial for managing the condition.

• How it helps: Exercise increases insulin sensitivity, meaning your muscles can absorb glucose more effectively. This reduces the amount of insulin the body needs to process sugar.
• Tip: Aim for at least 30 minutes of moderate exercise most days of the week. Combine both aerobic exercises (like walking or swimming) and strength training (like weightlifting or resistance exercises).

Suggested types of exercise:

• Aerobic activities: Walking, cycling, swimming, or dancing.
• Resistance training: Lifting weights, using resistance bands, or bodyweight exercises like push-ups and squats.
• Flexibility exercises: Yoga or Pilates to improve overall muscle function and reduce stress.

4. Consider Intermittent Fasting

Intermittent fasting (IF) is an eating pattern that alternates between periods of eating and fasting. Some studies have shown that it can help reverse Type 2 diabetes by improving insulin sensitivity and promoting fat loss.

• How it helps: Fasting periods allow insulin levels to drop and encourage the body to burn fat for energy, which may improve insulin sensitivity and reduce fat stored in the liver.
• Tip: There are various IF methods, such as the 16:8 method (fast for 16 hours, eat during an 8-hour window) or alternate-day fasting.

5. Reduce Stress

Chronic stress can raise blood sugar levels and make managing Type 2 diabetes more difficult. High stress triggers the release of cortisol, a hormone that makes the body resistant to insulin and increases blood glucose.

• How it helps: By managing stress, you can lower cortisol levels and help your body use insulin more effectively.
• Tip: Incorporate stress-reduction techniques like meditation, deep breathing exercises, yoga, or even hobbies like reading or spending time in nature.

6. Get Enough Sleep

Poor sleep is linked to insulin resistance and higher blood sugar levels, making Type 2 diabetes harder to manage or reverse. Sleep deprivation can also lead to weight gain and increased cravings for sugary, high-carb foods.

• How it helps: Getting enough restful sleep supports healthy metabolism and blood sugar control.
• Tip: Aim for 7–9 hours of quality sleep each night. Establish a regular sleep schedule and create a calming bedtime routine to improve sleep quality.

7. Monitor Blood Sugar Levels

Keeping track of your blood sugar levels helps you understand how your diet and lifestyle choices affect your condition. Regular monitoring allows you to adjust your habits accordingly, helping you stay on the path to reversing Type 2 diabetes.

• How it helps: Monitoring your blood sugar can help you catch spikes early and make necessary changes to your diet or exercise routine.
• Tip: Work with your healthcare provider to determine how often you should check your blood sugar levels.

8. Consider Bariatric Surgery (for Severe Cases)

For some individuals with severe obesity and Type 2 diabetes, bariatric surgery (weight-loss surgery) may be an option. This type of surgery can lead to significant weight loss and, in many cases, remission of Type 2 diabetes.

• How it helps: Bariatric surgery can drastically reduce body weight and improve insulin sensitivity, often leading to complete remission of diabetes.
• Tip: Surgery is generally considered when other methods, such as diet and exercise, have not been effective in achieving long-term weight loss or diabetes control.

Conclusion

Reversing Type 2 diabetes requires a combination of lifestyle changes, including losing weight, adopting a low-carb diet, exercising regularly, and managing stress. By taking these steps, many people can achieve remission, improving both their blood sugar control and overall health. Remember, while not everyone will fully reverse their diabetes, significant improvements in blood sugar levels and quality of life are possible with the right approach. Always consult with your healthcare provider before making significant changes to your lifestyle or treatment plan.