Type 2 diabetes is a health condition where the body has trouble managing blood sugar. This can lead to many health problems over time. While medicines and insulin are often used for treatment, many people also look for natural ways to manage or even reverse type 2 diabetes.
One of the best ways to improve or reverse type 2 diabetes is by losing weight. Carrying too much weight, especially around the belly, makes it harder for the body to use insulin. Insulin helps control blood sugar levels.
A big study published in The Lancet found that people who lost 10 to 15 kilograms with a low-calorie diet were able to go into remission. This means their blood sugar levels returned to normal without needing medicine.
What you eat also makes a big difference. A diet full of whole foods like vegetables, fruits, whole grains, and lean meats can help manage blood sugar. It’s important to cut back on sugary drinks, processed snacks, and white bread or pasta.
Another study found that the Mediterranean diet—rich in olive oil, nuts, fish, and fresh produce—helped people manage their diabetes and even reduced the need for medicine.
Exercise is another natural way to improve blood sugar. Being active helps your body use insulin better. Good options include walking, swimming, cycling, and lifting weights. A study showed that doing both aerobic exercise and strength training together works better than doing just one type.
Intermittent fasting is a newer idea that can also help. It means eating during certain hours and fasting during the rest. Some studies have shown that it can help improve insulin sensitivity, lower blood sugar, and reduce body weight. But it’s important to talk to a doctor before trying it.
Reducing stress is also very important. When we are stressed, our body can produce hormones that raise blood sugar. Relaxing activities like meditation, yoga, and deep breathing can help. A study found that mindfulness programs helped people with diabetes control their blood sugar better.
Getting good sleep matters, too. Poor sleep can make it harder for the body to use insulin. Try to sleep 7 to 9 hours each night. Better sleep can mean better blood sugar control.
Some herbal supplements may also help. These include cinnamon, berberine, and fenugreek. They have been shown in studies to help lower blood sugar. But talk to a doctor before using them, because they can interact with other medicines.
Finally, it’s important to check your blood sugar regularly. Keeping track helps you understand what affects your levels and helps your doctor give the best advice.
In summary, you can improve or even reverse type 2 diabetes through natural methods like weight loss, healthy eating, regular exercise, better sleep, and stress management. Some people may also benefit from intermittent fasting or supplements. Working with a healthcare provider is the safest way to create a plan that works for you.
If you care about diabetes, please read studies about Vitamin D and type 2 diabetes, and to people with diabetes, some fruits are better than others.
For more health information, please see recent studies that low calorie diets may help reverse diabetes, and 5 vitamins that may prevent complication in diabetes.
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