From msn.com/en-us
While there's no cure or method to completely eradicate diabetes, health experts have offered strategies for individuals to reverse their symptoms and manage their health.
Approximately one in 10 Americans has diabetes, with the majority having type 2 diabetes. This is a condition that arises when the body's cells don't respond properly to insulin, leading to elevated blood sugar levels.
Typically, type 2 diabetes develops most often in adults aged 45 and older; however, in recent years, more children, teens, and young adults are developing type 2 diabetes, which is raising alarm among health professionals. According to the CDC, most cases of diabetes can be prevented through proven lifestyle changes, including losing weight, eating a healthy diet, and engaging in regular physical activity.
But, can diabetes be reversed after you've already been diagnosed?
"If you reverse insulin resistance, you reverse type 2 diabetes," Gerald I. Shulman, MD, PhD, told the Yale School of Medicine.
Indeed, a landmark study supports that lifestyle changes can reverse insulin resistance, finding that even a weight reduction of 10% can help.
"The best way to reverse type 2 diabetes is to decrease your body's resistance to the actions of the insulin made by the pancreas," said Patricia Peter, MD, assistant professor of medicine (endocrinology) at YSM. "For most people, this means trying to attain a healthy weight, exercising regularly, and minimizing sugars and excessive carbohydrates in your diet."
Here are four lifestyle modifications that can help you reverse your diabetes symptoms:
Nutritious and well-balanced eating
Diet plays a crucial role in diabetes management, serving as a vital approach for regulating blood sugar levels and decreasing your body's insulin resistance.
The American Diabetes Association recommends that foods rich in protein, beneficial fats, vitamins, minerals, antioxidants, and fibre are "superstar" foods for a healthy diabetes meal plan.
Non-starchy options like dark leafy greens and avocado should comprise half of your plate. Protein sources such as beans, dried peas, and legumes offer nutrient-dense advantages.
Fish rich in omega-3 fats, nuts, berries, citrus fruits, whole grains, and milk and yogurt are other outstanding nutritional sources.
Work out consistently
Prioritizing regular physical activity can boost insulin sensitivity and fat metabolism, according to a 2018 study.
The CDC also suggests at least 150 minutes of moderate-intensity physical activity each week. Even a basic stroll can help decrease your blood sugar.
Control your stress
The CDC emphasizes that stress can complicate diabetes management, suggesting conversations with your physician and diabetes educator to find effective stress reduction techniques.
Mindfulness approaches like deep breathing, yoga, and meditation can assist in lowering stress levels, thus helping you manage both your emotions and blood sugar levels.
Prioritise good sleep
Make quality sleep a priority Studies show that inconsistent or poor-quality sleep can disrupt your hormonal balance and significantly affect glucose metabolism.
Securing quality rest can also reduce your stress levels and boost your mood, further bolstering your overall lifestyle goals.
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