How to Reverse Type 2 Diabetes

reverse type 2 diabetes

It’s no secret. Obesity and diabetes are on the rise (CDC) generally all around the world, but no more so than right here in the United States. Since the birth of fast food restaurants, people have been introducing more fat into their diets. Outside of fast food restaurants, sugar threatens our body’s regulated glucose. Foods such as candy, ice-cream and soda all increase our chances with the dangers of obesity and becoming a diabetic. So how can we reverse type 2 diabetes? The answer is easy: flip your lifestyle.

Reverse Type 2 Diabetes with Diet

First, you must improve your diet and plan healthy meals for a diabetic diet. If you don’t know what you’re eating, keep a food diary. Keep track of what you eat from the time you wake up to the time you go to bed. Doing this is going to reveal patterns. Do you only eat ice cream when you’re mad? Do you only drink soda when you’re eating out? A food journal may also be an opportunity to track fiber, carbohydrates, and protein. Look up how much sodium is each product, while listing how much of each vitamin or mineral is it. When you really study food, it makes you want to eat healthier.

exercise to reverse type 2 diabetes

Another way to reverse type 2 diabetes is to exercise. Get outdoors and walk around your neighborhood. Or, get a membership to a local gym that has the equipment that you would use the most. Keep in mind, however, you don’t have to consider overweight or obese to get diabetes. Those that are normal weight can get Type 2 diabetes if their blood sugar is too low, but exercise can help regulate this. Listen to your body as you exercise. Try not to overdo it, but push harder each day.

Avoiding stress can also help you reverse type 2 diabetes. When you’re stressed out, what happens? Our blood pressure rises and our blood sugar spikes as a result. If you get too stressed out—too much—you’re only increasing your chances of getting Type 2 diabetes. Learn how to manage your stress. Go for morning walks, take relaxing baths or take up a hobby that relaxes you. Stress can lead to many diseases, of course, but try to keep it at a minimum.

Sleep Apnea, an Indicator of Type 2 Diabetes

Also, if you believe you have sleep apnea, get tested for type 2 diabetes. This is a sleep disorder that leads to shallow breathing or may pause breathing while a person is asleep. This pause can last only a few seconds, but it can also last a few minutes, happening 30 or more times per hour. You’re more likely to have it if sleep apnea runs in your family’s medical history, or if you’re a weight that could be considered overweight or obese. Some doctors, too, may test you for Type 2 diabetes once that have diagnosed you with this. Sometimes it’s better to know you have it then to let it go undetected.

Finally, watch your cholesterol. This is linked back to your diet. A person may not realize they have bad cholesterol until it’s too late. A diet that’s rich in fast food, sweets or sugars is going to catch up with you sooner than later. Cholesterol is going to be the sneak attack. You’re not going to see it coming until a likely heart attack happens, or it spikes out of control. If you believe your cholesterol may be a factor for type 2 diabetes, get tested right away. Your doctor may be able to bring it down to normal levels.

You can reverse type 2 diabetes if you take these simple steps. You’re going to have to work at it, of course, but it’s going to be so worth it. You don’t want to declare yourself a diabetic. Put the work in and you can reap the rewards of your labor later.

Paul is an assistant editor with Seekyt. I'm an INFJ on the Myers-Briggs personality test and I'm a lifelong Dallas Cowboys fan. I'm also a devoted father of two wonderful daughters.