Reversing Type 2 Diabetes Naturally In 7 Steps

by DailyHealthPost Editorial

reversing diabetes

HIIT immediately reduces blood sugar following exercise and improves insulin resistance. (9) Additionally, HIIT improves cardiovascular and metabolic health and makes you lose weight. (10)

The American College of Sports Medicine recommends:

“Regular physical activity will provide more health benefits than sporadic, high-intensity workouts, so choose exercises you are likely to enjoy and that you can incorporate into your schedule.

“ACSM’s physical activity recommendations for healthy adults, updated in 2011, recommend at least 30 minutes of moderate-intensity physical activity (working hard enough to break a sweat, but still able to carry on a conversation) five days per week, or 20 minutes of more vigorous activity three days per week. Try a combination of moderate- and vigorous-intensity activity to meet this recommendation.

“Examples of typical aerobic exercises are: walking, running, stair climbing, cycling, rowing, cross-country skiing, swimming.

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“In addition, strength training should be performed a minimum of two days each week, with 8-12 repetitions of 8-10 different exercises that target all major muscle groups. This type of training can be accomplished using body weight, resistance bands, free weights, medicine balls or weight machines.” (11)

If you have diabetes, are overweight, or have any other health condition, consult your healthcare practitioner before beginning any new exercise regimen.

Read more: mango leaves for diabetes

5. Get Enough Sleep

The importance of adequate, good quality sleep is often under-estimated.

In the context of diabetes, even one night of inadequate sleep causes insulin resistance in healthy people through various metabolic pathways. (12) Think of what that means for someone with diabetes.

Essential oils, white noise, herbal teas, and warm baths are simple and effective ways to improve sleep.

Regular exercise helps sleep quality as well.

If you have trouble falling asleep, find some suggestions here. If you have trouble staying asleep, click here.

6. Control Stress

The chemistry of chronic stress throws off hormone balance, including insulin. Stress hormones stimulate an immune system response in the form of inflammatory cytokines.

Inflammation is a contributing factor to diabesity. Further, overeating and poor eating choices (“comfort food”) are common reactions to stress, exacerbating the problem.

There are healthy means to alleviate and manage stress (yoga, exercise, meditation, social interaction, acupressure, music, engaging in activities you enjoy, essential oils, etc.)—find some that work for you and keep the junk food out of your home.

7. Measure Your Progress

Dr. Hyman recommends charting your progress, citing research that those who do are more successful in managing weight and blood glucose. This doesn’t mean counting calories and getting on a bathroom scale every day—that can be counter-productive.

Dr. Hyman suggests:

  • Before you change anything, take baseline measurements: weight, waist circumference, body mass index (find an easy calculator here), and blood pressure (optional).
  • After changing your eating and activity habits as outlined above, measure again once a week or so and keep a log of your progress. This will show you how fast and how well you’re doing. It won’t take long to see a difference. You are doing this by yourself, for yourself and measuring improvement will encourage and inspire you to keep going!

“Diabesity” doesn’t have to be a death sentence—Dr. Hyman attests to his fact. By changing the factors that got you to where you are, reversing diabetes is completely possible.

reversing diabetes

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