Are you battling type 2 diabetes? You are not alone. In fact, it is estimated that 3.5 million French people have this chronic disease and many more are at risk of developing it. But don’t lose hope, because type 2 diabetes can be reversed! In this blog post, we’ll take you step-by-step through how to make the changes you need to take back control of your health and lead a healthier lifestyle.
Some scientific studies have supported the possibility of reversing type 2 diabetes.
Type 2 diabetes, the condition in which the body is unable to produce enough insulin or use it effectively, can lead to serious health problems. In recent years, research has shown that certain lifestyle modifications and medications may be able to reduce or even reverse its effects. These interventions can include changes in diet, physical activity levels, weight loss, and medications like metformin, sulfonylureas, and thiazolidinediones.
Scientific studies have been conducted to assess the possibility of reversing type 2 diabetes.
In a study published in 2019, researchers assessed the effectiveness of lifestyle interventions for reversing type 2 diabetes. They looked at data from more than 3,000 adults aged 18 to 50 with newly diagnosed diabetes. diagnosed who were enrolled in a multicenter clinical trial. Participants received either an intensive lifestyle intervention program or basic diabetes education for one year.
After 12 months of follow-up, almost 50% of people who underwent the intensive lifestyle intervention saw their diabetes completely reversed, compared to only 4% of people who received basic education. In addition to this finding, participants in the intensive lifestyle intervention group also experienced significant reductions in hemoglobin A1C levels and insulin resistance syndrome scores.
Another study published in 2011 looked at the effects of bariatric surgery on reversing type 2 diabetes. The authors observed that people with severe forms of obesity who underwent such an intervention achieved higher success rates in terms of glycemic control than those who did not have recourse to surgical treatment. In addition, they found that even five years after surgery, the rate of durable remission was still significantly higher than in patients who did not undergo surgery.
What about the effectiveness of fasting in reversing type 2 diabetes?
It is possible for fasting to reverse type 2 diabetes, according to scientific studies. In a 2013 study, researchers found that just three weeks of alternate fasting could reduce levels of insulin resistance comparable to those seen with medication. Study participants were fasted for 36 hours followed by 12 hours of unrestricted eating each day for three weeks. At the end of the experiment, they saw a decrease in their weight and body fat percentage compared to the starting measurements. Additionally, they found an increase in insulin sensitivity and a reduction in fasting blood sugar in the trial participants.
In another study published in 2018, researchers examined whether intermittent fasting could help improve glycemic control in people diagnosed with type 2 diabetes. Participants were instructed to fast for 24 hours once a week for 12 weeks. They reported a significant decrease in their HbA1c levels as well as improved glycemic control with this dietary intervention. Additionally, they also showed improvements in their lipid profile values such as triglycerides, total cholesterol, and HDL-C cholesterol.
These results indicate that intermittent fasting can be used as an effective strategy to manage type 2 diabetes. In addition to its metabolic benefits, intermittent fasting may also improve risk factors associated with cardiovascular disease, such as obesity, hypertension and dyslipidemia, which are common comorbidities in diabetic patients. Additionally, it may lead to positive lifestyle changes, such as reducing overall calorie intake and improving meal timing, which may benefit long-term type 2 diabetes management.
Basically, what should you do to reverse your diabetes?
Change in diet:
The Mediterranean diet, a diet high in vegetables, whole grains, legumes and healthy fats like olive oil, has been shown to be most effective for people with diabetes. The Mediterranean diet also includes fish and moderate amounts of dairy products, as opposed to red meat and processed carbohydrates, which have been linked to overall poor health. Replacing unhealthy ingredients with healthier alternatives in the Mediterranean diet is a particularly effective way to regulate blood sugar.
Practice of a physical activity:
Regular physical activity is one of the most important things you can do to help reverse type 2 diabetes. Walking, jogging, swimming, cycling, and sports are all good activities to incorporate into your a regular routine. A walk for 30 minutes a day is enough to participate in the management of the disease. Strength training is also beneficial because it helps the body use the insulin produced by the pancreas more efficiently. Flexibility exercises can help maintain muscle tone, which is necessary for the management of type 2 diabetes. Regardless of your fitness level, implementing an exercise program that includes different types of physical activity is always beneficial.
Highlight alternate fasting:
Alternate fasting, a type of fasting in which you fast every other day, has been shown to work as a way to control diabetes. Remember to integrate it into your daily life to keep your blood sugar levels within the norms.