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Is It Possible To Reverse Type 2 Diabetes?

Health Digest logo: MainLogo Health Digest 9/23/2022 Sabika Hassan
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Type 2 diabetes is a common lifelong illness that affects normal insulin function and prevents the proper processing of sugar or glucose from food (via WebMD). It mostly affects the middle-aged and elderly population, but type 2 diabetes may also affect teens or children who are obese. According to the Centers for Disease Control and Prevention (CDC), up to 95% of the 37 million people in the U.S. with diabetes have type 2 diabetes. 

A 2016 study published in Diabetology & Metabolic Syndrome stated that one of the causes for the rapid increase in type 2 diabetes cases is obesity. Additionally, various environmental and social factors, such as pollution, lack of resources for early diabetes detection, improper knowledge about the disease, and ethnicity play vital roles in the rising number of type 2 diabetes cases. The condition requires proper management of lifestyle and dietary habits. Otherwise, it can lead to several health complications, such as heart disease, kidney illnesses, and loss of hearing or vision, warns the CDC. You can manage the symptoms of type 2 diabetes by following certain tips to maintain sugar levels and boost insulin activity.

How To Naturally Control Your Sugar Levels

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Unfortunately, you cannot reverse type 2 diabetes. However, you can control your blood sugar levels by increasing your physical activity, explains Diabetes.co.uk. You can start small by doing a daily brisk 30-minute walk and move on to moderate-intensity activities, such as swimming, running, cycling, etc. You can also opt for unique yoga sequences and workouts for diabetics. 

Next, you may want to ditch smoking and alcohol, as it adversely impacts your sugar levels (via WebMD). According to WebMD, smoking puts you at a higher risk of heart, kidney, nerve, and vision-related complications due to its impact on your immune system. Per the CDC, smoking can affect normal blood circulation in diabetics as well, which may ultimately require surgical removal of your vital organs or limbs. Alcoholic beverages may interfere with diabetic medicines or normal insulin function as well. Per WebMD, women should not drink more than one glass, whereas men should refrain from drinking more than two glasses daily.

What Dietary Changes Are Required For Type 2 Diabetes?

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Diabetics require a special dietary plan to manage their blood sugar levels and manage type 2 diabetes. According to the Mayo Clinic, your diet should contain foods that help manage your blood pressure with limited fat. The Mayo Clinic suggests consuming foods that contain healthy carbohydrates, such as fruits, vegetables, and whole grain products. You may want to eat brown rice or whole-grain bread instead of white bread or white rice, as they are healthier alternatives. In addition, the Mayo Clinic explains that low-fat dairy products, such as yogurt, are also highly recommended for people with type 2 diabetes.

When opting for proteins, you may want to select lean meat sources that contain limited fat, per the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). For instance, when buying chicken, make sure it has no skin. Similarly, choose fish, turkey, or duck meat over beef or mutton. Meat substitutes like tofu can also be considered for your special diabetes diet. Some people also rely on lentils, chickpeas, or beans for protein sources, per the NIDDK.

Read this next: 12 Sources Of Healthy Fats You Should Be Eating

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