How to Reverse Diabetes Naturally

Diabetes is a condition in which blood sugar levels elevate when the optimal function of insulin is disrupted. Insulin is a glucose-regulating hormone produced by the pancreas. 

According to the IDF Diabetes Atlas, approximately 529 million adults aged 20-79 are living with diabetes. This number is projected to rise to 1.31 billion by 2050. However, many individuals are unaware that Type 2 diabetes can often be reversed or prevented with the right lifestyle interventions.

This guide is for those at risk, living with prediabetes, or looking for an answer about how to reverse diabetes and manage it better naturally.

Understanding Diabetes and Reversal Possibilities

Type 2 diabetes can arise due to the body's resistance to insulin's action. Type 1 diabetes occurs when the pancreas does not produce enough insulin to uptake glucose for energy production. This results in high blood sugar levels, which can lead to serious health issues such as kidney diseases or vision loss if left unchecked for a longer duration. 

The normal fasting blood sugar levels are between 70 mg/dl and 99 mg/dl. However, levels between 100 to 125 mg/dl indicate pre-diabetes. If your fasting blood glucose levels exceed 126 mg/dl on more than two occasions, you will likely have diabetes.

Various causes and risk factors influence diabetes. Some factors, such as genetics and age, are uncontrollable. On the other hand, factors such as lifestyle choices are under individual control. Thus, many patients can effectively manage diabetes through long-term modification of diet, physical activity, and lifestyle habits. Quick intervention is key since prediabetes is usually reversible.

Ways to Prevent and Reverse Diabetes

Preventing and reversing diabetes requires consistent, scientifically proven lifestyle changes that improve insulin sensitivity and lower blood sugar levels. Some of the key strategies to reverse diabetes are as follows: 

• Maintaining a Healthy Weight

Your answer to stopping diabetes before it starts lies in maintaining a healthy weight. Losing about 5-7% of your body weight can lower your chance of developing Type 2 diabetes by up to 50%. Weight loss improves insulin sensitivity and helps the body respond more efficiently to blood sugar levels. For those looking to kickstart this journey naturally, we’ve put together a range of carefully curated, high-quality and nutritionist-recommended products including a weight loss kit — in our store.

• Be More Active

Physical activity reduces your risk of diabetes and sometimes even reverses it. The minimum recommended amount of physical activity is 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, swimming, cycling, or dancing. 

Another crucial tip is to do strength-building exercises, such as pushups, lunges, squats, etc. These exercises build muscle mass, enhance overall muscle function, and improve insulin sensitivity, which helps with blood sugar control and metabolic health. 

• Balancing Your Diet

A well-balanced diet with whole grains, fruits, vegetables, and lean proteins is one of the best ways to reduce diabetes. Refined carbohydrates and processed foods should be strictly avoided because they quickly increase blood sugar. 

To prevent sugar spikes, patients should focus on fiber-rich foods such as dried fruit, nuts, yogurt with berries, pumpkin seeds, etc. Adding a high-quality, nutritionist-recommended 7 in 1 super seed mix from our store can be a smart and simple step. For a more detailed diabetic-friendly diet, consider this Diabetic food chart.

• Limit Processed Sugar

Processed sugars significantly contribute to elevated blood sugar levels. To manage this, reduce their consumption and opt for fruits and nuts instead. These healthier alternatives offer sustained energy and maintain stable blood sugar levels without causing spikes.

• Stress Levels

Elevated stress over an extended period has been linked to higher cortisol secretion, which affects blood sugar levels by releasing stored glucose. Mindfulness, meditation, and yoga are the best natural remedies for diabetes, as they reduce stress levels and promote healthy blood sugar.

• Sleep Quality

If you are wondering how to lower the risk of diabetes, you should also work on your sleep. Poor sleep increases your risk of diabetes. Therefore, adequate and quality sleep of about 7-8 hours at night is recommended. This helps maintain hormonal balance, particularly those that regulate blood sugar.

• Cut Down Alcohol Intake and Quit Smoking

Excessive alcohol consumption can reduce insulin effectiveness. Moreover, smoking damages blood vessels and increases insulin resistance. Therefore, patients should cut down on alcohol intake for proper functioning of the liver and manage diabetes symptoms. They should also quit smoking to lower the risk of diabetes and complications like heart disease.

• Intermittent Fasting

Does prediabetes go away? The best answer to this is intermittent fasting. Research shows that intermittent fasting reduces body weight, decreases fasting glucose, decreases fasting insulin, reduces insulin resistance, decreases levels of leptin, and increases levels of adiponectin. All these factors together reduce the risk of developing diabetes. 

How to Control Diabetes Without Medicine?

Many diabetes patients rely on medicines to manage the condition. However, they should not always resort to them. There are several natural and ayurvedic remedies for diabetes. Some of these strategies are very effective when practiced consistently:

1. Low-Carbohydrate Diet

One of the best natural ways to control diabetes is to reduce your consumption of carbohydrates. The low-carb diet reduces spikes in glucose and forces your body to burn fat for energy. As a result, the body’s insulin sensitivity increases.

2. Probiotic Supplements

Gut health is related to glucose metabolism. A probiotic diet, such as yogurt, kefir, and fermented vegetables, promotes a better balance in gut bacteria that facilitates better insulin functions.

3. Mindful Eating

Mindful eating helps people with diabetes make healthier choices by eating more slowly, being aware of portion sizes, and recognising hunger and fullness cues. This practice leads to eating less, enjoying food more, and feeling greater satisfaction after meals.

4. Ayurvedic Remedies for Diabetes

Ayurveda, a traditional system of medicine, offers numerous natural remedies that support diabetes reversal and management. While not a replacement for medical treatment, these remedies can complement a holistic approach to managing diabetes. 

• Bitter Gourd (Karela): Contains compounds that lower blood sugar.
• Fenugreek (Methi): High in soluble fiber, which helps slow carbohydrate absorption.
• Cinnamon (Dalchini): Improves insulin sensitivity when consumed regularly.

Reverse Diabetes Today With Expert Help! 

A combination of lifestyle modifications and holistic practices can reverse diabetes and prevent its onset. For expert help, you should book an appointment with an experienced endocrinologist near you. 

The best course of action is to track your progress and vitals to understand if your approach is working just right. In that case, Aware can be your go-to sugar control app. It allows you to track your blood sugar levels seamlessly, get personalized diet recommendations, and complete analysis of your daily action steps.

Frequently Asked Questions (FAQs)

1. How to stop diabetes before it starts?

Prediabetic patients are advised to maintain physical activity for at least 30 minutes a day and maintain a healthy weight. They should also consume a low-carb diet and focus on fiber-rich foods such as fruits, nuts, pumpkin seeds, etc. In addition, they should lower the consumption of fatty or fast food items and include a balanced diet in their daily meals. 

2. Why do diabetic patients lose weight?

Unexplained weight loss can be a key indicator of diabetes. Diabetic patients lose the ability to use glucose for energy, so body cells burn fat and muscle to obtain energy, which causes weight loss. 

3. Is it possible to reverse diabetes?

Yes, with proper lifestyle changes, many individuals can reverse Type 2 diabetes or prevent the progression of prediabetes. However, the duration varies for each individual as it depends on how well the body is responding to the diet changes and lifestyle modifications. 

4. What foods reverse diabetes?

Fiber-rich foods like whole grains, vegetables, and lean proteins can regulate blood sugar and may contribute to diabetes reversal. However, consuming these food items does not guarantee the complete reversal of diabetes, but they can help manage the condition.  

5. How to control diabetes without medicine?

To control diabetes without medicine, focus on a low-carb diet, regular physical activity, and maintaining a healthy weight. Take fiber-rich foods like vegetables and whole grains, manage stress through relaxation techniques, ensure proper hydration, and improve sleep quality to support healthy blood sugar levels naturally.

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