Preventing and reversing diabetes is an important topic as it addresses a significant healthcare problem, diabetes mellitus. Diabetes is a serious long-term medical condition that affects millions of people worldwide. High levels of glucose or sugar in the blood are a defining feature of the condition. Unlike type 2 diabetes, which develops when the body becomes insulin-resistant or produces insufficient amounts of the hormone, type 1 diabetes happens when the immune system unintentionally attacks the pancreatic cells that produce the hormone.
We’ll talk about prevention and reversing diabetes in this article. In this article, we will use remission in place of reversing. Remission is a better word than reversal. Reversal may appear to be permanent, but there is no guarantee that your diabetes will be gone forever.
We’ll look at some dietary modifications and treatments that can help control and even cause remission of diabetes.
Understanding the Causes of Diabetes
Before we dive into the prevention and treatment of diabetes, it’s important to understand the underlying causes of the disease. The sections with links are listed below. Explore the sections below if you need to improve your understanding:
- What is diabetes?
- Causes of diabetes
- Symptoms of diabetes
- complications of diabetes
- Types of Diabetes
Diabetes Remission and Prevention
Start with a healthy diet
A healthy diet is one of the best ways to stop and even get rid of diabetes. Eating a diet that is low in sugar, fat, and processed foods can help reduce the risk of developing diabetes and improve blood sugar control in those who already have the disease. Adding more fruits, vegetables, whole grains, and lean proteins to your diet can also help you lose weight, which can lower your risk of getting diabetes even more.
Regular exercise is another important factor in diabetes prevention and remission. Exercise can help improve insulin sensitivity, reduce blood sugar levels, and aid in weight loss. Aim for at least 150 minutes of moderate-intensity exercise per week, like brisk walking or cycling, or 75 minutes of vigorous-intensity exercise, like running or high-intensity interval training (HIIT). Strength training exercises, such as weightlifting or resistance band workouts, can also help build muscle mass and increase metabolism.
Here are some tips to get started with exercise:
- Choose activities that you enjoy. Whether it’s walking, swimming, cycling, or dancing, choose an activity that you find fun and enjoyable.
- Start slowly and gradually build up your activity level. If you are new to exercise, start with just a few minutes per day and gradually increase the duration and intensity of your activity.
- Make exercise a part of your daily routine. Schedule it on your calendar and treat it like any other appointment.
- Find a workout buddy. Having a workout partner can help keep you motivated and accountable.
- Don’t forget to warm up and cool down. Warming up before exercise helps to prevent injury, and cooling down helps your body recover.
Maintain a Healthy Weight
Maintaining a healthy weight is essential for diabetes prevention and remission. Excess weight can increase the risk of developing diabetes and make managing the disease more difficult for those who already have it. Aim for a healthy BMI by eating a healthy diet and engaging in regular physical activity. A healthy BMI is generally between 18.5 and 24.9, but it can vary based on factors such as age, sex, and muscle mass.
Overall, maintaining a healthy weight through diet and exercise (discussed above) is an important step towards getting rid of diabetes and avoiding problems that can come with it. If you are having trouble getting to or staying at a healthy weight, you might want to talk to a registered dietitian or certified personal trainer. They can give you personalised advice and help.
Chronic stress can make you more likely to get diabetes because it causes your body to release stress hormones like cortisol, which can raise your blood sugar. Finding ways to manage stress, such as through meditation, yoga, or deep breathing exercises, can help reduce the risk of developing diabetes and improve blood sugar control in those who already have the disease.
Get Enough Sleep
Sleep plays an important role in regulating blood sugar levels and insulin sensitivity. Chronic sleep deprivation can increase the risk of developing diabetes and make managing the disease more difficult for those who already have it. Aim for at least 7–8 hours of sleep each night.
If lifestyle changes and alternative therapies are not enough to manage your diabetes, your doctor may recommend medication. There are several types of diabetes medications available that help reduces blood sugar levels and cause weight loss. It’s important to work closely with your doctor to find the right medication and dosage for you.
Regular monitoring of blood sugar levels is important for managing diabetes. Your doctor may recommend daily monitoring of blood sugar levels using a glucometer, especially if you’re taking medications to manage your diabetes. If you have diabetes risk factors, you can monitor your blood test, called HbA1c, at regular intervals to see if you have pre-diabetes or diabetes. This may help guide treatment decisions and efforts to put diabetes into remission.
Weight loss surgery
Weight loss surgery, also known as bariatric surgery, is a medical procedure designed to help individuals who are severely obese lose weight. The surgery makes the stomach smaller, which makes it hard for the person to eat large amounts of food. As a result, the patient feels fuller and faster and consumes fewer calories overall.
Surgery to help people lose weight has been found to be an effective way to treat obese people who are at risk of getting type 2 diabetes or who already have the disease. In fact, studies have shown that weight loss surgery can help reverse type 2 diabetes in some patients (cause remission).
There are several types of weight loss surgery, including gastric bypass, sleeve gastrectomy, and gastric banding. Each type of surgery works differently, and the best option for a particular patient depends on a variety of factors, including their overall health and weight loss goals.
Gastric bypass surgery, for example, involves creating a small pouch at the top of the stomach that is then connected directly to the small intestine. This makes it hard for the person to eat and makes it harder for the body to absorb nutrients. In a sleeve gastrectomy, a large part of the stomach is removed to make a smaller, sleeve-shaped stomach. This also limits the amount of food the patient can eat.
Gastric banding involves placing a band around the top portion of the stomach, which creates a small pouch above the band. The band can be adjusted to control the amount of food the patient can eat.
While weight loss surgery can be an effective treatment option for individuals with diabetes, it is not without risks. The surgery is major and carries risks such as infection, bleeding, and blood clots. In addition, the patient must be committed to making lifestyle changes, including following a healthy diet and getting regular exercise, in order to maintain their weight loss and prevent the reoccurrence of diabetes.
In conclusion, people who are very overweight and are at risk for or have already been diagnosed with type 2 diabetes may be able to lose weight through surgery. But you should carefully think about the risks and benefits of the procedure and work closely with a medical professional to decide if it’s the best choice for you.
While there is no surefire way to prevent type 1 diabetes, there are several steps you can take to reduce your risk of developing type 2 diabetes.
- Keep a healthy weight. One of the biggest risk factors for type 2 diabetes is being overweight. You can lower your risk of getting the condition by maintaining a healthy weight through a balanced diet and regular exercise.
- Follow a Healthy Diet: Eating a diet rich in whole grains, fruits, vegetables, lean protein, and healthy fats can help keep your blood sugar levels in check and reduce your risk of developing type 2 diabetes.
- Exercise Regularly: Regular exercise can help improve insulin sensitivity and lower blood sugar levels, making it an effective way to prevent diabetes. Aim for at least 150 minutes of moderate-intensity exercise per week, like brisk walking, cycling, or swimming.
- Stop smoking. If you smoke, you are more likely to get type 2 diabetes, so quitting is a key step in preventing the disease.
- Get Regular Checkups: Getting regular checkups can help find early signs of diabetes and other health problems so that they can be treated as soon as possible.
Diabetes is a long-term condition, but with the right changes to your lifestyle and medical help, you can reverse the symptoms and get your blood sugar back to normal.
- Follow a Low-Carb Diet: A low-carb diet can help lower blood sugar levels and improve insulin sensitivity, making it an effective way to reverse diabetes. Focus on eating whole, unprocessed foods such as non-starchy vegetables, healthy fats, and lean protein, and limit your intake of high-carb foods such as bread, pasta, and sugar.
- Exercise is an important part of reversing diabetes because it can make insulin work better and help you lose weight. Aim for at least 150 minutes of moderate-intensity exercise per week, and include both cardio and strength training exercises in your routine.
- Take Medications as Prescribed: If lifestyle changes alone are not enough to control your diabetes, medications may be necessary. There are several types of medications available to treat diabetes, including insulin, oral medications, and injectable medications. It’s important to take these medicines exactly as your doctor tells you to help control your blood sugar and avoid problems.
- Consider Surgery: In some cases, surgery may be recommended as a treatment for diabetes. Bariatric surgery, also known as weight loss surgery, has been shown to be effective in improving blood sugar control and even reversing type 2 diabetes in some cases. However, surgery is typically only recommended for those with a BMI over 40 or a BMI over 35 who have obesity-related health complications.
In conclusion, diabetes is a serious disease that could kill you, but it can also be controlled with the right approach. Diabetes can be prevented and even cured by living in a healthy way, like eating a balanced diet, working out regularly, and keeping your weight in check. Working closely with a doctor and taking treatments and medications as prescribed can also help control blood sugar levels and avoid problems. Remember, it is never too late to start making positive changes for your health and well-being.