A Simple Way to Increase the Odds of T2D Remission

From healthcentral.com

New research suggests that drinking water instead of diet drinks is linked to healthier blood sugar levels—and more weight loss, too 

Living with type 2 diabetes (T2D) can sometimes feel overwhelming, but it’s important to remember that simple lifestyle changes can have a big impact on health and your ability to manage the condition. For instance, new research just revealed that replacing diet drinks with water not only can help women with T2D lose weight—it can also significantly increase the chances of achieving diabetes remission.

                                                                                                       GettyImages/urbazon

A Simple Switch With Dramatic Benefits

The study, which was presented at the June 2025 scientific meeting of the American Diabetes Association, involved 81 women with type 2 diabetes and a body mass index (BMI) that classified them as either overweight or obese, who regularly drank diet beverages. They were randomly assigned to either continue drinking diet drinks or to replace those beverages with water five times a week after lunch. After 18 months, the water group had lost about 4.5 more pounds than the diet drink group (15 pounds vs. 10.7 pounds).

What’s more, 90% of the water group had achieved diabetes remission, which is defined by experts as being able to maintain normal blood sugar levels for three months without being on medication. That’s compared to 45% of the diet drink group who achieved remission. “The water group also showed significant improvements in BMI, fasting and postprandial [after eating] glucose, insulin levels, insulin resistance (HOMA-IR), and triglycerides,” says one of the primary investigators, Hamid R. Farshchi, M.D., Ph.D., the CEO of D2Type, a digital diabetes health support company, and a former associate professor at the University of Nottingham’s School of Life Sciences in the U.K.

Understanding the Potential Ripple Effect of Artificial Sweeteners

To many, these findings will be surprising. After all, diet beverages are widely considered to be a less harmful alternative to full-sugar options like sodas and sports drinks. And while swapping full-sugar drinks with diet alternatives might be a good first step on the road to diabetes management, Dr. Farshchi says that the artificial sweeteners in diet drinks, including aspartame, sucralose, and acesulfame K, carry their own downsides. “Observational studies have linked regular consumption of these sweeteners with increased risk of T2D,” he says. This may be due to “weight gain, and impaired metabolic regulation, potentially due to disrupted satiety signalling, altered gut microbiota, and learned sweet preferences.”

In other words, despite an absence of calories, sugar substitutes may thwart weight loss in other ways. “Artificial sweeteners usually trigger a sweet taste without delivering calories, which may disrupt the body’s ability to regulate appetite and glucose metabolism,” elaborates Sarah Fishman, M.D., Ph.D., a diabetes and weight loss specialist with Premier Endocrinology in New York City, who was not involved in the study. “This can impair insulin sensitivity over time in some individuals, and people with type 2 diabetes already have impaired insulin sensitivity.” She adds that the effects artificial sweeteners have on gut bacteria might contribute to glucose intolerance and inflammation, and notes that even calorie- and sugar-free sweet-tasting drinks might increase cravings for actual sugar and carbs, encouraging people to overeat.

All this helps explain why research in the journal Diabetes and Metabolism indicates that people who drink a single artificially sweetened beverage per day may increase their risk of diabetes by up to 38%, “sometimes more than sugar-sweetened alternatives,” Dr. Farshchi says.

Why Opting for Water Is Helpful With T2D

Water eliminates the artificial sweetener problem—plus it carries its own benefits for those with T2D. “Proper hydration supports kidney function, cardiovascular health, and overall metabolic regulation,” Dr. Farshchi says.

“When you’re well-hydrated, your kidneys can flush out excess sugar more effectively. Research also indicates that dehydration can increase blood sugar levels by up to 30%, a significant impact,” says Whitney Stuart, R.D.N., a dietitian and diabetes educator and the owner of Whitness Nutrition in Dallas, who was not involved in the study. Water can also increase satiety, which can aid with weight loss, adds Dr. Fishman.

Such benefits may contribute to how the water group fared so much better than the diet drink group in Dr. Farshchi’s research—but the findings surprised even him. “We expected water replacement would help, but this trial was designed to evaluate the long-term effects. The magnitude of the difference in remission rates, particularly the twofold increase in the water group, exceeded our expectations,” he says.

Weighing Your Hydration Options

While drinks sweetened with small amounts of stevia may be less likely to cause issues, notes Stuart, she says in general people should plan to avoid artificially sweetened drinks and foods (such as “light” yogurts and sugar-free snacks and desserts) as much as possible. “They can be helpful occasionally, but eating them too often might keep your sweet tooth alive and make it harder to stick to a healthy, balanced diet that’s not as dramatically sweet,” she says.

Also beware diet energy drinks, which contain a double whammy of artificial sweeteners and caffeine, which has been linked to blood sugar fluctuations in those with T2D, Dr. Fishman says.

One final note: It is possible to drink too much water. “While increasing water intake is beneficial, it should be done in moderation based on individual needs, depending on body size, activity level, and medical conditions,” Dr. Farshchi says. Water intoxication can cause sodium levels in the body to drop too low, leading to nausea, fatigue, and in certain extreme cases even death. About nine cups a day for women and 13 cups for men is a ballpark estimate by the Academy of Nutrition and Dietetics, but your doctor can help give specific recommendations.

https://www.healthcentral.com/news/type-2-diabetes/a-simple-way-to-increase-the-odds-of-t2d-remission

Putting type 2 diabetes into remission doesn’t happen often, but it is possible

From divisionofresearch.kaiserpermanente.org 

A diagnosis of type 2 diabetes typically means a future of blood sugar monitoring and glucose-lowering medications. But interest is growing in identifying which people with diabetes might be able to stop taking their medications and control their disease with diet and exercise alone. A new Kaiser Permanente study sheds light on the patients most likely to reach this goal.

“Doctors and patients both want to know whether it is possible to determine which people with diabetes are most likely to experience remission and not need medication,” said senior author Luis A. Rodriguez, PhD, a research scientist at the Kaiser Permanente Division of Research. “We know that patients with type 2 diabetes who have bariatric surgery to treat obesity often go into remission. That’s why in our study we focused specifically on patients who did not have this surgery and who instead went into remission because of diet and lifestyle changes or medications that helped them lose some weight.”

The research team reviewed the electronic medical records of 556,758 adults with type 2 diabetes receiving care from 2014 to 2023. They identified 16,016 adults (2.9%) who had their diabetes go into remission after they had stopped taking glucose-lowering medication. However, the study found that for many people, remission was hard to sustain. Nearly 37% of the 16,016 adults who went into remission needed to go back on medication to control their diabetes over the following 3 years.

The study, published in Diabetes Care, included patients within the Kaiser Permanente regions of Hawaii, Northern California, and Southern California, Geisinger in Pennsylvania, HealthPartners in Minnesota and Wisconsin, and Henry Ford Health in Michigan.

The researchers used the recently updated American Diabetes Association definition of remission as having a haemoglobin A1c (HbA1c) below 6.5% that persisted for 3 months or longer after stopping glucose-lowering medications. HbA1c is a blood test that measures the average level of blood sugar over the past 3 months. A normal HbA1c is below 5.7%. If the HbA1c is between 5.7% and 6.4%, a person has prediabetes; an HbA1c of 6.5% or higher indicates diabetes.

Younger adults, ages 18 to 29, had higher odds of remission compared to adults ages 75 or over. So did individuals diagnosed with diabetes less than a year earlier compared to those who had been diagnosed with diabetes 4 or more years earlier. Adults with a baseline haemoglobin A1c (HbA1c) less than 7% were more likely to go into remission than those whose baseline was 11% or higher at the start of the study. In addition, the adults taking multiple types of glucose-lowering drugs were significantly less likely to achieve remission than those taking less than 2 drugs.

“Our findings suggest that remission is more likely in adults with less severe disease,” said Rodriguez. “This would include those who have not had diabetes for a long time, have lower HbA1c levels, and are on fewer medications. These factors likely show that the body’s insulin-producing cells are working better and are responding more effectively.”

Prior studies have found that people with type 2 diabetes who have bariatric surgery often have their diabetes go into remission. However, the new study found that being on a GLP-1 receptor agonist, like liraglutide (Ozempic), was associated with decreased odds of going into remission.

“This may reflect the fact that these medications are often used by patients who have more complex or severe cases of diabetes,” said co-author Lisa Gilliam, MD, PhD, an endocrinologist with The Permanente Medical Group and a clinical leader for the KPNC Diabetes Program.

More than 14% of adults in the U.S. currently have type 2 diabetes. People with the disease are at increased risk of developing heart and blood vessel disease, nerve damage in their arms and legs, kidney disease, and a range of eye conditions.

More research is needed to understand whether outcomes for people with type 2 diabetes who are able to stop their diabetes medications and control their diabetes with diet and exercise differ from outcomes for those who control their disease with medications or who have bariatric surgery.

“This study shows that even outside of highly controlled interventions, remission is possible—especially for patients with less severe diabetes,” said co-author Julie Schmittdiel, PhD, associate director for Health Care Delivery and Policy at the Division of Research. “The next step is to learn whether achieving remission helps lower the risk of complications and improves overall health.”

The study was supported by the Patient-Centered Outcomes Research Institute and the National Institute of Diabetes and Digestive and Kidney Diseases

Co-authors include Barune Thapa, SM, of the Kaiser Permanente School of Medicine; Romain Neugebauer, PhD, and Wendy Dyer, MS, of the Division of Research; David Arterburn, MD, MPH, of the Kaiser Permanente Washington Health Research Institute; Patrick J. O’Connor, MD, MA, MPH, Stephanie A. Hooker, PhD, MPH, Margaret B. Nolan, MD, MS, and Gregg Simonson, PhD, of HealthPartners Institute; Jaejin An, PhD, of Kaiser Permanente Department of Research & Evaluation; Andrea E. Cassidy-Bushrow, PhD, of Henry Ford Health; Caryn E.S. Oshiro, PhD, RD, Kaiser Permanente Center for Integrated Health Care Research; Tainayah Thomas, PhD, MPH, of Stanford University; and Sarah Krahe Dombrowski, PharmD, of Geisinger.

https://divisionofresearch.kaiserpermanente.org/type-2-diabetes-remission/

Swapping diet drinks for water linked to greater weight loss and diabetes remission in women

From healio.com/news

Key takeaways:

• Replacing one diet soda per day with water was linked to increased weight loss.
• Many women who swapped diet beverages for water also achieved type 2 diabetes remission.

CHICAGO — Women who replaced their lunchtime diet beverage with water had greater weight loss and achieved diabetes remission compared with women who continued drinking diet beverages, according to new research.

Hamid R. Farshchi, MD, PhD, CEO of D2Type and former associate professor at the University of Nottingham School of Life Sciences, U.K., presented a randomized study at the American Diabetes Association Scientific Sessions evaluating the metabolic benefit of substituting water for diet beverages among women with type 2 diabetes and overweight or obesity.

Drinking water at lunch was tied with greater weight loss and higher odds for diabetes remission vs. drinking a diet beverage. Image: Adobe Stock

“Patients often assume diet sodas are a ‘free pass’ because they contain no calories. Yet evidence on weight and glycaemic control is inconsistent. We wanted a clear, long-term test of whether simply swapping diet beverages for water could shift the needle in everyday practice,” Farshchi told Healio.

The researchers enrolled 81 women in an 18-month weight management program who reported regular intake of diet beverages. The women were randomly assigned to replace the diet beverages with water or continue usual intake of five diet beverages per week after lunch.

“Women make up the majority of commercial weight-loss program participants and show distinct hormonal and behavioural responses to sweet tastes,” Farshchi told Healio. “Keeping the cohort single-sex reduced variability and let us achieve adequate power with our resources.”

The 18-month weight program consisted of a 6-month weight-loss program followed by a 12-month weight-maintenance program.

By the end of the 18-month weight program, women assigned to water had greater mean weight loss compared with the diet beverage group (6.82 kg vs. 4.85 kg; P < .001).

“The open question was, would people with type 2 diabetes — who often have stronger sweet cravings and insulin resistance — stick with plain water for 18 months? We expected some benefit, but the extra [approximately] 2 kg weight loss and higher remission signal in the water group were larger and more durable than we dared hope,” Farshchi said.

Ninety percent of women assigned to drink water achieved diabetes remission compared with 45% in the diet beverage group (P < .0001), according to the study.

The researchers also observed improvement in BMI, fasting glucose, insulin levels, insulin resistance, postprandial glucose and triglycerides among women assigned to drinking water.

“The advice is refreshingly simple: Encourage patients who lean on diet sodas to try water instead,” Farshchi told Healio. “It’s free, improves overall calorie control and may boost diabetes-remission odds. Embedding ‘water first’ into lifestyle counselling could be low-hanging fruit for better outcomes.” 

https://www.healio.com/news/endocrinology/20250622/swapping-diet-drinks-for-water-linked-to-greater-weight-loss-diabetes-remission-in-women

Fitness coach suggests 6 strategies to reverse diabetes naturally: Lose visceral fat to 7 hours of sleep

From hindustantimes.com

To reverse type 2 diabetes naturally, fitness coach Alwyn recommends losing 10-15 kg, maintaining a low glycaemic load diet, and few more key strategies

Type 2 diabetes is a chronic disease that onsets when the body cannot use insulin correctly and sugar builds up in the blood. While there are several treatments available, you can also aid your medications by using natural methods to reverse it.

On May 23, fitness coach Alwyn took to his Instagram page, Fitness by Alwyn, to share 6 things one can do to reverse type 2 diabetes naturally. “More than 90 million Indians have diabetes or prediabetes. But here’s the good news: Type 2 diabetes is not a life sentence. In many cases, it can be reversed. Let’s break down the science-backed strategy to do it,” he wrote. Alwyn suggested 6 things that you can start doing right away:

1. Lose visceral fat — the root cause

According to the fitness coach, research shows that losing 10-15 kg led to diabetes remission in 86 percent of participants. “Visceral fat (especially around the liver and pancreas) drives insulin resistance,” he explained and suggested focusing on fat loss, not just blood sugar control.

Do this:

• Calorie deficit through real food

• High-protein meals (1.5 to 2g/kg body weight)

• 30-45 mins of exercise daily (strength + walking)

2. Eat for blood sugar stability, not just “less sugar”

“Forget crash diets. Aim for a low glycaemic load (GL) diet,” he explained. Here is a list of low GI foods, which Alwyn had suggested in a previous post. Low-GL meals reduce post-meal glucose spikes and improve HbA1c. 

Eat more:

• Non-starchy veggies (palak, bhindi, broccoli)

• Low-GL fruits (apple, berries, orange)

 Protein-rich foods (eggs, dals, tofu, fish, paneer)

• Good fats (nuts, seeds, avocado, ghee)

Limit:

• White rice, maida, sugar

• Fruit juices and sugary drinks

• Processed snacks and sweets

3. Walk it off, especially after meals

“Just 15 minutes of walking post-meal significantly reduces blood sugar spikes (Diabetes Care, 2013),” Alwyn cited a study. He suggested: 

Move every day:

• 8,000–10,000 steps

• Resistance training 3x/week

• 10–15 min walk after lunch and dinner

4. Manage stress + improve sleep

According to the fitness coach, “chronic stress = high cortisol = more insulin resistance”. Additionally, poor sleep means poor glucose control. 

Aim for:

• 7–8 hours of sleep

• Evening wind-down routine

• Stress reducers: breathwork, meditation, journaling, time outdoors

5. Monitor progress — don’t just guess

The fitness coach suggested tracking these three factors weekly:

• Fasting blood glucose (<100 mg/dL)

• HbA1c (<5.7%)

• Waist circumference (↓ belly fat = ↑ insulin sensitivity)

Bonus: Use a CGM (Continuous Glucose Monitor) to identify sugar-spiking foods.

6. Consider these natural aids (optional, evidence-based)

Alwyn warned that before taking aids, one should always consult their doctor and suggested consuming: 

• Berberine: natural Metformin-like effect

• Cinnamon: may improve insulin sensitivity

• Vitamin D, magnesium, omega-3s to support metabolic health

Per the fitness coach, signs of reversal include: 

• Fasting glucose <100 mg/dL

• HbA1c <5.7%

• No meds, stable sugars, high energy

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

https://www.hindustantimes.com/lifestyle/health/fitness-coach-suggests-6-strategies-to-reverse-diabetes-naturally-lose-visceral-fat-to-7-hours-of-sleep-101748082760154.html 

Can Type 2 Diabetes Be Reversed Without Insulin? What the Latest Research Says

From diabetesincontrol.com

For millions of people living with type 2 diabetes, the diagnosis often comes with a heavy assumption: that the condition is progressive and inevitably leads to insulin use. But recent studies suggest this may not always be the case. In fact, growing evidence indicates that type 2 diabetes can be reversed or put into remission—sometimes without insulin therapy—through targeted lifestyle changes, dietary interventions, and non-insulin medications.

So, is insulin always necessary? Or are there other paths to controlling, or even reversing, the disease?

This article explores the most current research and practical implications for clinicians, educators, and patients seeking to understand the potential for type 2 diabetes remission without insulin.

Table of Contents

• What “Reversal” of Type 2 Diabetes Really Means
• The Role of Weight Loss and Nutrition
• Can Remission Be Achieved With Medications Alone?
• How Clinicians Can Support Non-Insulin Paths
• Conclusion and FAQs

What “Reversal” of Type 2 Diabetes Really Means

It’s important to begin with a definition. In clinical literature, “reversing” type 2 diabetes is more accurately referred to as remission. According to the American Diabetes Association (ADA), remission means maintaining blood glucose levels in the normal range (A1C below 6.5%) without the use of diabetes medications for at least three months.

While true remission is rare, it is possible—particularly in the early stages of the disease. A 2022 study published in The Lancet Diabetes & Endocrinology found that up to 46% of patients with newly diagnosed type 2 diabetes achieved remission through intensive lifestyle intervention.

Interestingly, these results often occurred without the use of insulin. Instead, patients focused on strategies like calorie restriction, increased physical activity, and the use of non-insulin medications when needed for short-term support.

Although remission may not be permanent, these findings are reshaping clinical conversations. For patients and providers alike, the message is empowering: in some cases, type 2 diabetes doesn’t have to progress.

The Role of Weight Loss and Nutrition

One of the most well-documented drivers of type 2 diabetes remission is sustained weight loss. The landmark DiRECT trial in the UK demonstrated that losing at least 15 kilograms (about 33 pounds) resulted in diabetes remission for 86% of participants at one year.

The mechanism is clear. Excess fat in the liver and pancreas disrupts insulin sensitivity and beta-cell function. Reducing that fat through weight loss helps restore normal glucose regulation.

Dietary strategies that support remission include:

• Very-low-calorie diets (VLCDs): Often under medical supervision, these diets can rapidly reduce fat stores in metabolic tissues.
• Low-carb and ketogenic diets: These approaches limit glucose spikes and may improve insulin sensitivity.
• Intermittent fasting: Studies suggest fasting can enhance insulin responsiveness and aid weight loss.

However, not every patient is a candidate for aggressive dietary changes. Clinicians must evaluate each individual’s readiness, nutritional status, and comorbidities. Behavioural support and frequent monitoring are critical for safety and adherence.

In cases where VLCDs are used, patients should be closely followed by a healthcare team. For those seeking peer support or community advice, health.healingwell.com offers forums and articles designed to help patients navigate lifestyle-based care.

                                                       Patient with type 2 diabetes talking to a doctor about glucose goals without insulin

Can Remission Be Achieved With Medications Alone?

While lifestyle remains the cornerstone, newer pharmacologic agents also show promise in achieving remission-like outcomes—without insulin.

GLP-1 receptor agonists like Ozempic (semaglutide), Trulicity (dulaglutide), and Mounjaro (tirzepatide) not only lower glucose but also promote weight loss. In trials, many patients using GLP-1s reached non-diabetic A1C levels and discontinued other medications.

A 2023 meta-analysis published in Diabetes Care revealed that GLP-1-based therapies led to remission in up to 25% of patients after one year, especially when paired with dietary changes. These medications target multiple pathways—delaying gastric emptying, enhancing insulin secretion, and suppressing appetite.

Additionally, SGLT2 inhibitors like Farxiga (dapagliflozin) and Jardiance (empagliflozin) offer cardiovascular benefits while lowering glucose without increasing insulin levels. Although they do not cause remission alone, they are powerful adjuncts.

For patients unable or unwilling to start insulin, combining lifestyle modification with modern drug classes offers a viable route to disease control—if not remission.

You can find more insights on treatment strategies at Diabetes in Control’s clinical features section.

How Clinicians Can Support Non-Insulin Paths

Reversing type 2 diabetes without insulin requires more than motivation—it requires structure, trust, and ongoing support. Clinicians play a central role in identifying patients who may benefit from a non-insulin strategy and guiding them safely through the process.

Key considerations include:

• Early diagnosis: The chances of remission are highest when interventions begin within the first five years of diagnosis.
• Tailored care plans: One-size-fits-all approaches rarely work. Patients must receive individualized guidance.
• Access to nutrition and behavioural counselling: Referrals to dietitians, diabetes educators, and psychologists improve outcomes.
• Regular monitoring: A1C, fasting glucose, and weight should be checked frequently during reversal attempts.

Equally important is setting realistic expectations. Remission is not guaranteed. However, even significant improvements in glycaemic control—without insulin—are clinically meaningful and improve quality of life.

Providers can also advocate for policy changes that support food-as-medicine programs and reimbursement for lifestyle interventions, especially in low-income or high-risk populations.

Conclusion

So, can type 2 diabetes be reversed without insulin? In select cases, yes. With early intervention, weight loss, modern medications, and personalized care, some patients can reach remission or near-remission without ever initiating insulin therapy.

Still, it’s not a one-size-fits-all solution. The disease’s complexity demands nuanced approaches—ones that align with patient preferences, clinical evidence, and ongoing support.

As healthcare professionals, the more we understand the full range of non-insulin options, the better we can empower our patients toward durable outcomes. Whether complete reversal is achieved or not, reducing the burden of disease without insulin is a victory worth pursuing.

FAQs

Can type 2 diabetes go away on its own without treatment?
No. Type 2 diabetes does not reverse on its own. However, remission is possible with targeted lifestyle changes and sometimes with medications.

How much weight loss is needed to reverse type 2 diabetes?
Research suggests that losing 10-15% of body weight can significantly improve glycaemic control, and in many cases, lead to remission.

Do all patients with type 2 diabetes eventually need insulin?
Not necessarily. With early and effective management, many patients can maintain control or even reach remission without insulin.

Are GLP-1 drugs enough to reverse diabetes?
GLP-1 receptor agonists can help some patients achieve remission-like results, especially when combined with weight loss and lifestyle interventions.

Where can patients find support for lifestyle-based diabetes care?
Online communities like health.healingwell.com offer peer support and education on living with diabetes and reversing it naturally.

This content is not medical advice. For any health issues, always consult a healthcare professional. In an emergency, call 911 or your local emergency services.

https://www.diabetesincontrol.com/can-type-2-diabetes-be-reversed-without-insulin-what-the-latest-research-says/ 

What Causes Type 2 Diabetes? 5 Doctor-Backed Risk Factors + Easy Tips to Reverse Your Odds

From womansworld.com

Catching the early warning signs is key to staying healthy 

Understanding what causes type 2 diabetes is crucial. The chronic condition occurs when your body doesn’t produce enough insulin or use it efficiently, leading to a build-up of glucose in the bloodstream. Over time, high blood sugar levels can cause serious health problems, including an increased risk of heart disease, stroke, kidney disease, nerve damage and eye disease. Here, the biggest risk factors and steps you can take to stay healthy. 

Top 5 causes of type 2 diabetes

Unlike type 1 diabetes, which is an autoimmune disorder, type 2 diabetes (T2D) is typically caused by a combination of age, genetics and lifestyle. Of course, you can’t control your age or your family history. But other risk factors are preventable, and a few simple lifestyle changes can help you ward off T2D. Here’s what to watch for:

1. Poor diet

A study in Diabetes Care found that certain ultra-processed foods—such as refined breads, sauces, condiments, processed meats, sweetened beverages and ready-to-eat dishes—increase the risk of developing type 2 diabetes.

To reduce your risk: Cut back on processed foods with high saturated fat or sugar. “Adopt an eating pattern focused on more plant-based or pescatarian foods,” says William Hsu, MD, Head of Diabetes Regression and Remission Program and Chief Medical Officer, L-Nutra.

Dr. Hsu also recommends increasing fibre intake while reducing refined carbohydrates. If you need an easy swap to get started, try replacing juice with whole fruit. 

“High-calorie beverages can add significant sugar intake and calories and contribute to insulin resistance,” says Rachel Pessah-Pollack MD, FACE, an endocrinologist and Clinical Professor of Medicine at NYU Grossman School of Medicine. ”If patients are looking to have orange juice or apple juice, I encourage them to have the fruit instead.” 

2. Lack of physical activity

A review of 45 studies published in the Public Library of Science showed a close link between lack of physical activity and type 2 diabetes. A sedentary lifestyle can lead to reduced blood flow and a build-up of visceral fat, both of which are risk factors for type 2 diabetes. “When we move, cells need glucose for fuel,” explains Sulagna Misra, MD, BCMAS, founding physician at Misra Wellness. “Without exercise, glucose uptake by the cells is limited. Glucose is then turned into fat and stored as fuel for later.” 

To reduce your risk: Set an alarm for movement breaks. “Take a stretch break or a walk break every two hours while you are sitting,” Dr. Misra says. “Even small things like taking the stairs or parking farther away than normal are collective things that add up!”

What else can help? “Simple things like standing while on a call, stretching during TV time or taking a five-minute dance break,” says Maria Teresa Anton, MD, Endocrinologist & Educator at Pritikin Longevity Center.

And while you may prefer to grab a seat after meals, finding time for movement is a better bet. “Take short walks after meals to help control blood sugar levels,” suggests Dr. Hsu.

Also smart: Cut back on TV time when you can. A study in Frontiers in Endocrinology found that TV time in particular was closely associated with diabetes risk, much more than time spent in front of the computer or behind the wheel of your car.

3. Age-related hormonal shifts

Your type 2 diabetes “risk increases particularly after age 45 or post-menopause, when hormonal changes can make the body more resistant to insulin,” Dr. Hsu explains

“As oestrogen levels drop, insulin sensitivity can too,” adds Dr. Anton. 

To reduce your risk: “Strength training, protein-packed meals and mindful stress management can all help counteract the effects of aging on blood sugar levels,” explains Dr. Anton.

Dr. Hsu recommends focusing on eating habits that slow the aging process at the cellular level. “Focus on cellular rejuvenation strategies that have been shown to reduce biological age, including as little as three cycles of periodic five-day fasting-mimicking diet cycles per year,” he says. 

4 Poor sleep habits

“Sleep is when we ‘rest and digest,’” Dr. Misra says. If you’re not getting enough restful sleep each night, it can throw off your hormone balance, including the stress hormone cortisol and the hormones that help regulate your appetite. According to a review in Cureus, poor sleep habits can also trigger an inflammatory response, which is linked to increased insulin resistance and a greater risk of developing type 2 diabetes.

To reduce your risk: Simple changes to your sleep habits can make it easier to keep your hormones in check and help prevent insulin resistance. Dr. Misra recommends making the following changes to your bedtime routine:

• Avoid food and alcohol at least three to four hours before bed.
• Power down your devices at least two hours before bed. The blue light from screens can increase alertness and interfere with your circadian rhythm.
• Keep your room as dark and quiet as you can.
• Keep a writing pad and pencil next to your bed to jot down any persistent anxious or intrusive thoughts that keep you from dozing off.

If you’re still having trouble sleeping, talk to your doctor. “There are a lot of issues that cause poor sleep, from mattress or pillow type to obesity to respiratory issues,” Dr. Misra says.

5. Missing early warning signs

Type 2 diabetes typically develops over the course of a few years. Over time, insulin resistance can lead to prediabetes, a condition in which your fasting blood glucose levels are elevated, but not high enough to meet the criteria for a diabetes diagnosis. Left unmanaged, prediabetes can eventually develop into full-blown type 2 diabetes. 

“Nearly 98 million Americans are classified as prediabetic, with blood glucose levels higher than normal but below diabetic thresholds)—and 80% of them don’t even know it,” says Dr. Hsu.

Early signs of prediabetes may include:

• Slightly elevated blood glucose levels
• Metabolic markers like increased visceral fat
• Increased thirst, fatigue or frequent urination
• Skin changes like patches of darker skin (acanthosis nigricans)

To reduce your risk: Stay up-to-date on testing. ”Detecting prediabetes early can reduce your risk of progression to type 2 diabetes,” Dr. Pessah-Pollack says. Common blood tests that can help you spot prediabetes include: 

• Fasting blood sugar. This measures the amount of glucose in your blood after eight hours without food. A reading between 100-125 mg/dL may indicate prediabetes.
• A1c. This measures how much glucose binds to haemoglobin in your red blood cells, which can reflect your average blood glucose levels over the past three months. A reading between 5.7-6.4 percent may indicate prediabetes.

If you have any risk factors for type 2 diabetes, including obesity, physical inactivity, a history of gestational diabetes or a family history of the condition, ask your doctor about getting tested at least once a year and work on adopting healthier habits.

https://www.womansworld.com/wellness/diabetes/what-causes-type-2-diabetes-5-key-risk-factors-to-know