According to the Centers for Disease Control and Prevention, as of 2018 more than 34 million Americans are living with diabetes, over 30 million of which suffer from type 2 diabetes. If you add on the 88 million people living with prediabetes, then we have about one third the U.S. population struggling with diabetes-related issues. (1)
Could you be at risk of developing this disease? If so, it's time to take control of your health. A lifestyle change can help drastically reduce your risk or even help reverse your symptoms of type 2 diabetes.
Here are six steps to help reverse type 2 diabetes:
1. Ditch The Sugar
We all know sugar causes diabetes, right? Well, maybe not directly, but refined carbohydrates can lead to insulin resistance and weight gain, which can turn into type 2 diabetes. It's a vicious cycle, with rising insulin and blood sugar levels. And as a result, chronically high insulin levels can cause many heath problems, including inflammation, high blood pressure, increased risk of cancer, and depression. The most important way to reduce your risk of type 2 diabetes is to eliminate or drastically reduce sugar in your diet. (2)
2. Eat A Wholesome Diet
Eating a diet full of unprocessed whole foods can help balance your blood sugar levels, reduce oxidative stress and rid your body of inflammation. The nutrients found in whole foods can also improve your body's detox process to prevent or reverse insulin resistance and diabetes. Be sure to eat plenty of fruits and vegetables, along with omega-3 fatty acids. (3)3. Exercise
Staying active does wonders for your health. If you aren't a weightlifter, don't worry. Even 30 minutes of brisk walking each day can help get your heart rate up. Find a workout that you enjoy and incorporate it into your daily routine. Vigorous exercise helps balance blood sugar levels and lower insulin levels. The most important thing, though? Turn off the TV and be more active. (4)
4. Get Enough Sleep
Getting enough sleep is a vital part of keeping your body healthy and ensuring that everything functions properly. Lack of sleep can damage your metabolism, causing sugar spikes and carb cravings, which then can increase your risk of type 2 diabetes. Make sure you're getting at least seven hours of uninterrupted sleep each night. Develop good sleep hygiene, because a long night's sleep needs to be a good night's sleep. (5)5. Reduce Your Stress Levels
Chronic stress can wreak havoc on your body. Ironically, just managing a diagnosis of type 2 diabetes can lead to anxiety. Those feelings of stress affect your hormones, including insulin and cortisol. Inflammation often results. Here's another vicious cycle. Stress can cause weight gain, insulin resistance and eventually, type 2 diabetes. Managing your stress can help balance blood sugar levels to reduce your chances of type 2 diabetes. (6)
