Can you reverse Type 2 diabetes?
Type 2 diabetes is becoming increasingly common. This metabolic condition is linked to a variety of health complications and can have serious consequences. But can you reverse type 2 diabetes? Here I explain what causes type 2 diabetes, and what to do if you have it.
What causes type 2 diabetes?
Type 2 diabetes is usually classed as a lifestyle disease. This is because it’s caused by insulin resistance which is linked to unhealthy lifestyle habits.
Insulin resistance has a range of possible causes such as:
- poor diet
- lack of movement
- poor sleep
Insulin resistance is when your cells no longer let sugar (glucose) in for storage or use. This leads to elevated blood glucose levels, and initially – prediabetes. If prediabetes is not treated, and your blood sugar increases even more, you can develop type 2 diabetes.
Risk factors for these metabolic conditions includes:
- overweight and obesity
- being inactive
- high blood pressure or blood fats (lipids)
- unhealthy diets (high in ultra processed, high carbohydrate foods)
You can also be at risk of type 2 diabetes if you are over 45, have a family history of the disease, or are from African, Afro-Caribbean, South Asian or Chinese backgrounds.
Can you reverse type 2 diabetes?
The good news is that type 2 diabetes can be put into remission.
This means you can go for long periods without any symptoms of the condition. But this requires a lifelong commitment to controlling your lifestyle and diet.
With supervision from your doctor, you may be able to reduce, or even stop your medication too.
But you can relapse if you don’t commit to these lifestyle changes.
It’s much easier to reverse prediabetes before it becomes type 2 diabetes. So, acting as soon as you’re aware your blood sugar levels are raised is important.
How can I manage type 2 diabetes?
If you already have type 2 diabetes – your doctor will help you to create a treatment plan. This will be based on the causes of your condition, as well as any personal factors affecting your health. The following advice may help.
Start making healthy lifestyle changes
If you have excess body weight, you’ll need to start losing weight in a sustainable way. This will help to reduce your insulin resistance. To lose weight safely, eat 500 to 600 less calories per day and cut out excess of:
- alcohol
- ultra processed snacks
- added sugars
- sugar sweetened drinks
Think about what you eat
You’ll also need to think about the type of foods you’re eating. Aim to reduce your intake of carbohydrates, and switch to wholegrain, low glycaemic versions. Food swaps you could try to include:
- granary breads instead of white breads
- jumbo oats instead of ultra processed cereals
- sweet potatoes instead of white potatoes
- brown rice instead of white rice
These raise your blood sugars less quickly than more refined (white flour) products due to their fibre content. Ideally, combine your carbohydrates with proteins and healthy fats such as avocados and olives. This will reduce the rate that your blood sugar rises too.
Improve your gut health
A diverse and healthy gut microbiome (range of positive gut bugs) may help you to reduce insulin resistance. This could be because your gut bugs impact the way your body processes carbohydrates. To achieve a healthier gut aim to eat a wide range of fibre rich vegetables, fermented foods such as kimchi, and spices such as oregano or cumin.
Limit your eating window
One way to improve your insulin resistance is to try a form of intermittent fasting. This can improve your blood glucose levels and may help you to lose weight. You could try eating within an 8-hour window and fasting for 16 hours.
Get active
Getting active helps your body to use up any excess blood sugar. This means moving on a daily basis for at least 30 minutes. Evidence shows that both cardiovascular and resistance training can reduce your blood sugar to healthier levels.
Try to include a range of exercises such as brisk walking, jogging, cycling, as well as strength training such as push ups, weightlifting and squats.
Manage stress and sleep well
It’s not just your diet and exercise that impacts your blood sugar levels.
Stress increases your level of a hormone called cortisol. This can increase your blood sugar levels over time. So, take time out for things you enjoy, and try some mindful movement such as yoga or tai chi.
Sleeping well can reduce your insulin resistance, lower stress, and reduce your cravings. Aiming to wake up at the same time each day, getting early morning light exposure and regular exercise can all improve your sleep quality.
See a doctor for personalised support
If you have diabetes type 2, a doctor will sometimes prescribe you a medication such as metformin, to help you manage your condition. You’ll also usually have a regular blood sugar test to check if your levels have gone down after making lifestyle changes.
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Sources Sources
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