Reverse type 2 diabetes with these 10 tips from a diabetologist

It’s time to reverse diabetes by following this advice, featuring 10 diabetes tips, from a diabetologist. So are you ready?
Bid adieu to diabetes! Image courtesy: Shutterstock
Dr. Neelkanth Kote Updated: 30 Oct 2023, 16:13 pm IST
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Type 2 diabetes, a metabolic disorder, has become the much talked about health issue in current days. Thanks to our increasingly sedentary lifestyles—with weird sleeping and eating habits—we are also becoming more susceptible to this silent monster. 

This makes many wonder about a million-dollar question: is type 2 diabetes reversible?

Well, the answer is certainly YES. But comes with certain terms and conditions*. Here’s why:

Being a lifestyle disease, the root cause of type 2 diabetes lies in the food we nosh on and the physical activity that we do on a daily basis. If you are serious about reversing your diabetes, here are the 10 ten tips that are time tested and proven:

1. Lose weight:

It is now scientifically proven that higher levels of insulin resistance is associated with obesity. Hence, losing that extra pound will help in better insulin sensitivity and reduced insulin resistance in the body.

2. Diet:

What you eat is what you are! And this is true in all sense. Ultimately, what enters the body will become the energy for you. So, choose the right sources of energy for your body. A diet with low carbohydrates, moderate protein, and high fat is the perfect diet mantra to maintain your blood sugars for long without a pill.

3. Physical activity:

There should always be an equilibrium between the amount of calories going and the amount of calories going out of the body. If the intake of calories is higher than the expenditure, you are sure to develop that extra layer of fat around your belly. This also comes with the consequences of higher insulin resistance. So, burn those extra calories for a good reason.

Turns out there is a holistic way to chuck diabetes out of your life. Image courtesy: Shutterstock
4. Hydration:

Water is a fundamental constituent in our body. It is involved in most of our biochemical reactions, either directly or indirectly. Make sure to consume an adequate amount of water daily to keep your body hydrated and boost your metabolism.

Also, read: This is how I reversed my diabetes, lost 20 kilos, and took control of my life

5. Micronutrients:

Micronutrients such as zinc, copper, and magnesium, although required in very minute quantities, have important roles to play in your metabolism. Don’t neglect to meet the daily requirements of your micronutrients for a balanced life.

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6. Vitamins:

Vitamins play a significant role in overall health. Vitamin B is associated with cellular health and repair activities. Vitamin C, on the other hand, provides immunity to the body. Surprisingly, recently vitamin D or the ‘sunshine vitamin’ has been strongly linked to the genesis of type 2 diabetes. Meeting your daily doses of vitamin needs without fail will have wonders on your health.

7. Cellular health:

Your cellular health ultimately reflects on to your systemic health. Try to maintain a good cellular health by consuming super foods rich in antioxidants. These antioxidants make your cells strong and healthy with less inflammatory markers.

8. Avoid smoking and alcohol:

The liver, gut, and pancreas are the three most important organs that regulate your blood sugars. Make sure to keep these organs healthy by avoiding alcohol, drugs, and tobacco abuse.

Quit smoking
Yes, it’s not easy. But when you quit smoking, you reap a plethora of health benefits. Image courtesy: Shutterstock
9. Try the keto diet:

The keto diet is basically a fat-rich diet with very minimal carbohydrate intake. Many scientific studies have proved beneficial effects of keto diet in diabetes type 2 and obese patients in bringing the cholesterol and glucose levels to normal ranges.

10. Destress:

This is one the most important yet neglected aspects of diabetic health. Stress has been a part of everyone’s life these days, but not many are aware that higher stress levels with altered sleep patterns are sure to cause a turmoil in our body’s hormonal and metabolic activities. Take that extra care in meeting the quality and quantity of sleep with better stress management skills for a good metabolism.

*Although the above-mentioned tips will certainly help in reversing your diabetes, factors such as old age, strong familial history, associated comorbid conditions (hypertension, asthma, and stroke) may pose an obstacle in your diabetes reversal journey.

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About the Author

Dr. Neelkanth Kote is a medical advisor and consultant diabetologist at AltLife ...Read More

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