Millions of people in the UK live with diabetes (Image: Getty)
Experts have revealed six diet and lifestyle changes that could help reverse type 2 diabetes. Over 5.8 million people in the UK are living with diabetes, with type 2 diabetes accounting for roughly 90% of the cases.
New research has revealed simple changes to our diet and lifestyle can help those living with the condition. Type 2 diabetes, which is commonly associated with obesity and sedentary lifestyles, causes high blood sugar levels as the body doesn’t produce enough insulin. It can lead to long-term complications but can be managed through medication and lifestyle changes.
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Doctors at The American College of Lifestyle Medicine (ACLM) have listed six simple changes people can make to potentially reverse type 2 diabetes. These include eating nutritiously, exercising, getting ample sleep and avoiding illicit substances.
Dr Padmaja Patel, president of the ACLM, said: « Too often, chronic disease like type 2 diabetes is managed as a condition that patients must live with indefinitely.
« We believe remission for type 2 diabetes and many other chronic conditions should be the North Star outcome guiding care.
« This project reflects a shared vision of moving beyond symptom control toward health restoration, extended quality of life and a more sustainable future for health systems alike. »
Here are the six diet and lifestyle changes recommended by the ACLM.
Type 2 diabetes can be reversed through simple lifestyle changes (Image: Getty)
Nutrition
A good diet is vital for improving type 2 diabetes. It helps to manage weight, regulate blood sugar levels and reduce the risk of health complications.
The ACLM said: « Eat more whole foods and focus on minimally processed, plant-predominant, nutrient-dense meals and snacks. »
Exercise is vital for managing diabetes (Image: Getty)
Physical activity
Similar to eating nutritiously, physical activity is also important for managing type 2 diabetes. It helps lower blood sugar levels and promote weight loss while reducing the possibility of other health complications.
The ACLM said: « Move every day and incorporate strength, flexibility and aerobic activities into your routine. »
Stress management
Experts say stress management reduces blood sugar levels and insulin resistance. If you’re stressed, hormones such as cortisol and adrenaline that cause blood sugar spikes which can be harmful.
The ACLM said: « Develop healthy coping skills to meet the ever-changing demands of life and bolster resilience. »
Sleep
Good sleep helps the body reset and recover (Image: Getty)
People with type 2 diabetes are recommended to sleep between seven and nine hours every night. Poor sleep raises stress hormones and promotes weight gain which makes glucose management more difficult.
The ACLM said: « Create the right conditions to get 7-9 hours of quality sleep every night to allow the body to reset and recover. »
Relationships
Healthy relationships are associated with lower blood sugar levels and better management of type 2 diabetes. They generally help reduce stress and promote better self-care.
The ACLM said: « Foster supportive relationships and build connections that bring meaning and purpose to life. »
Substance avoidance
People with diabetes are advised to avoid smoking (Image: Getty)
Avoiding substances such as alcohol, drugs and tobacco helps manage type 2 diabetes. These substances can lead to long-term complications by worsening metabolic health.
The ACLM said: « Avoid behaviours that include the consumption of or exposure to harmful substances. »
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