Did you know diabetes is one of the fastest-growing diseases in the world in all age groups of people? Diabetes is a condition wherein the body doesn’t produce enough insulin, which increases blood sugar levels.
Diabetes is mainly of two types:
- Type 1 Diabetes
- Type 2 Diabetes
Diabetes can lead to many serious diseases, such as heart disease and kidney problems. The primary reason for diabetes is obesity. Although no cure is available for type 2 diabetes, it can be reversed if one makes some lifestyle changes.
In this article, you will understand how you can normalise your blood sugar levels without any medication. You can self-manage the symptoms by making some positive changes in your life. Continue reading to find out.
Is Diabetes Reversal? Here is the Answer
Many people wonder if it is possible to reverse diabetes by just maintaining their weight and making some diet changes. The answer is, YES, you can!
Below, we have mentioned some healthy habits that will help you to control your blood sugar levels and lead a healthy life. Let us have a look:
- Start an exercise routine: It is imperative to do some physical activity to stabilise your blood sugar levels. Starting a workout routine will help you lose some pounds and reverse your symptoms. Routine exercise will also help the body to produce insulin while boosting your mood. It can improve your respiratory system and nourish your heart. Start your workout slowly and then gradually pace the duration.
- Follow a balanced diet: Diet plays an essential role in the life of an individual having diabetes. If you want to manage your blood sugar level, you must follow a strict diet. Include low calorie, variety of fruits and vegetables, wholegrain, and healthful fats in your daily routine. It is imperative to monitor your calorie intake to avoid any complications later. Avoid foods that contain high sugar content because they can be harmful to your health.
- Say NO to stress: Stress is a significant reason to cause diabetes. It can affect you physically and mentally. If you take too much stress, your body will not be able to release insulin and store sugar. There is a fluctuation in blood sugar levels if you are stressed. Make sure to take as little stress as possible. If you ever feel stressed, talk to your friends and family. They will help you to get through your tough time.
- Avoid smoking: As you all know, smoking is hazardous to health. If you have type 2 diabetes, regular smoking can put you at severe risk. Nicotine, which is found in cigarettes, can elevate blood sugar levels and also make the body insulin resistant. People who smoke have more possibility of getting diabetes compared to those who do not. It is recommended to quit smoking to manage your blood sugar levels.
- Do not sit for a longer time: It is not beneficial to exercise multiple times a week if you sit for a longer time. Your blood sugar level will be managed if you take breaks from sitting. If you have a sitting job, spare some time standing up and moving around. Make a habit of taking 3 minutes break from sitting every 30 minutes. Please include it in your routine and do light walking in these 3 minutes.
- Reduce soft drinks and sweetened beverages: Everyone loves to drink soft drinks or drinks that contain a high amount of sugar. But, for a person with diabetes, these drinks can only raise blood sugar levels. If you want to reverse your diabetes, you must reduce or avoid drinking sweetened beverages. Cutting them from your diet will help you decrease the risk of any severe disease. You can replace these high sugar content drinks with zero-calorie drinks because they are beneficial for your body.
- Proper Sleep: People who have diabetes must take adequate sleep so that their bodies can regenerate and restore themselves. Do not rush to sleep; take your time to relax before going to sleep. At least 7-8 hours of sleep is vital so that your body can function correctly. Lack of sleep can make you unsatisfied, which can cause you to eat more and crave sugar and carbohydrates. It will only lead you to gain weight. Therefore, you should have proper sleep to manage your diabetes.
Conclusion
Diabetes can be reversed, but you have to take it seriously. Weight loss is the primary factor in accomplishing it because excess body fat affects insulin production. We hope the habits that are mentioned above will help you to lead a healthy and happy life. Take your first step today to minimise the risk of type 2 diabetes.
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