If you’re wondering if you can reverse type 2 diabetes, the answer is…it depends. It depends on how damaged your pancreas is and how willing you are to change your lifestyle! This is your friendly, easy-to-digest guide on how to reverse Type 2 diabetes and reclaim your health.
1. Embrace the Power of Real Food:
It’s time to make friends with your plate! Focus on whole, nutrient-dense foods that God intended. Load up on veggies, healthy fats (olive oil, fish oil, coconut oil, avocados, grass fed animal fats), grass-fed beef, and pasture-raised eggs. Kick the processed “food” out of your cupboard!
2. Cut Back on the Sweet Stuff:
It’s time to break up with the sweet stuff and opt for healthier alternatives. It’s an addiction for most people, it’s true. If you want to reverse type 2 diabetes, you have to ditch the sodas, candies, and sugary cereals — really anything that has added sugar. Artificial sweeteners need to go too. Instead, satisfy your sweet tooth with natural options like low-glycemic fruits (apples, berries) or small servings of dark chocolate. It’s a win-win for your taste buds and your health. You can’t expect your blood glucose to decline if you keep eating and drinking sugar.
3. Water for the Win
Hydration is key to supporting your body’s functions, including regulating blood sugar levels. Avoid juices, sodas, and other flavored drinks. You can always add some fruit to your drink to improve taste. Make sure you only drink purified water, though. The best filter is a reverse osmosis system. It’s the only way to take out all the contaminants, chemicals, and pharmaceuticals.
4. Move Your Body:
Walk doesn’t have to be a four-letter word. Find activities you enjoy, like dancing, hiking, yoga, swimming, weight lifting, martial arts… If you’re overweight, though, stick to lower intensity, low impact activities. Aim for at least 30 minutes of moderate-intensity exercise per day. The optimal amount is 1,500 minutes a week. Your body will thank you, and you might even discover a newfound love for activity.
5. Portion Control, Your Secret Weapon:
Pay attention to your serving sizes and savor each bite. Actually chew your food. It’s not about deprivation; it’s about enjoying food mindfully. When you eat organic, whole foods, you’ll be satisfied with less. These foods don’t contain chemicals that keep you wanting more, unlike processed foods.
6. Learn a New Skill: Cooking
Cooking doesn’t have to be complicated. Learn the basics of blending flavors and cooking meat properly. Find healthy keto recipes and get good at making 4-5 of them. If you’re short on time, prepare a large dish on your day off and eat it through the work week.
7. Sleep: the Unsung Hero
Your body needs quality rest to repair and recharge. Aim for 7-9 hours of sleep each night to keep your metabolism and blood sugar levels in check. Without sleep, your stress hormones will continue to be high and will elevate your glucose even more. If you can’t sleep, see your healthcare provider. You may need a CPAP.
8. Stress Less, Live More:
Stress is the villain in the diabetes story. Find stress-busting activities that bring you joy – whether it’s deep breathing, prayer, or a good belly laugh. Stress less, live more, and watch your blood sugar levels thank you for the relaxation.
9. Team Up with Your Healthcare Provider:
Your healthcare provider is your helper in the journey to reverse Type 2 diabetes. Get a functional medicine, holistic, or naturopathic provider. They have the expertise and experience to guide you.
10. Celebrate Your Wins, Big and Small:
Every victory counts, no matter how small. Celebrate your wins, whether it’s losing a few pounds, sticking to your exercise routine, or mastering a new healthy recipe. Positive reinforcement goes a long way in the journey to reverse Type 2 diabetes.
Remember, reversing Type 2 diabetes is a marathon, not a sprint. Small, sustainable changes add up over time. Here’s to a future where diabetes is just a distant memory.